Training Log Archive: Jon XIn the 30 days ending Apr 30, 2014:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||
Wednesday Apr 30, 2014 #
Running warm up/down 6:13 [2] 0.9 km (6:54 / km)
ahr:106 max:117 shoes: Inov8 X-talon 2014
Orienteering 30:30 [4] 5.24 km (5:49 / km) +50m 5:33 / km
ahr:135 max:149 shoes: Inov8 X-talon 2014
Will fastest almost three mins ahead.
Running warm up/down 15:59 [2] 1.87 km (8:33 / km) +25m 8:01 / km
ahr:110 max:128 shoes: Inov8 X-talon 2014
Tuesday Apr 29, 2014 #
Running 42:16 [3] 6.41 km (6:36 / km) +270m 5:27 / km
ahr:125 max:151 shoes: Brooks Ghost 5 2013
Monday Apr 28, 2014 #
Pilates 20:00 [1]
weight:77.1kg
Circuits 40:00 [1]
Sunday Apr 27, 2014 #
Running warm up/down 9:19 [3] 1.72 km (5:25 / km) +10m 5:16 / km
ahr:125 shoes: Saucony Kinvara 2013
Running race 40:56 [5] 10.0 km (4:06 / km) +63m 3:58 / km
ahr:153 max:162 shoes: Saucony Kinvara 2013
Out and back course. Seemed very undulating, garmin says only 60m of climb but I am not so sure....
37th of 700ish.
Not sure I am in sub-40 shape, thought the course was maybe 1min or more slower than a flat race, felt like I ran okay in terms of effort and pacing it. Happy enough.
Running warm up/down 7:15 [3] 1.0 km (7:15 / km) +10m 6:54 / km
shoes: Saucony Kinvara 2013
Saturday Apr 26, 2014 #
Running 50:48 [3] 9.32 km (5:27 / km) +134m 5:05 / km
ahr:130 shoes: Brooks Ghost4 Aug 2012
Friday Apr 25, 2014 #
Orienteering 38:22 [3] 7.0 km (5:29 / km) +50m 5:18 / km
ahr:119 shoes: Brooks Ghost4 Aug 2012
Thursday Apr 24, 2014 #
Orienteering 22:24 [3] 3.59 km (6:14 / km) +103m 5:27 / km
ahr:114 max:131 shoes: Brooks Ghost 5 2013
Wednesday Apr 23, 2014 #
Note
(rest day)
Tuesday Apr 22, 2014 #
Running 47:52 [3] 7.78 km (6:09 / km) +200m 5:27 / km
ahr:116 max:132 shoes: Brooks Ghost 5 2013
Gentle enough to feel okay, heavy tired legs on the climbs though.
Monday Apr 21, 2014 #
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 X-talon 2014
Orienteering race 34:44 [5] 5.5 km (6:19 / km) +100m 5:47 / km
shoes: Inov8 X-talon 2014
FVO team 2 on M120+, 5th place.
From 8th to 2nd on my leg.
Ran okay but not great, spent most of my time fighting to be ahead of Colin Smith for SYO and Andy Powell for NOC on Men Open. Made 3 x 30s errors including two after the spectator.
Did well enough to come through to set Fraser off in 2nd place, but 3mins behind our first team on their way to a big win. Selecting Ben ahead of me suitably justified when he took 2mins off me on leg two!
Hospital pass to Fraser (sorry!) setting him off in 2nd place with 3rd/4th/5th all in the 20secs immediately behind - Fraser was knackered and lost 3mins at #1 so it was game over for the medals from then on. 6th place in the end.
Sunday Apr 20, 2014 #
Running warm up/down 15:00 [3] 2.5 km (6:00 / km) +50m 5:27 / km
shoes: Inov8 X-talon 2014
Orienteering race 1:00:42 [5] 10.14 km (5:59 / km) +200m 5:27 / km
shoes: Inov8 X-talon 2014
M45L, 9.4km, 170m climb.
1st of 106.
That was unexpected!
As a bonus, 2nd place overall.
Today I thought that if I could have the same discipline as yesterday, a couple of others might slip up and I could maybe sneak into the top three overall with a good run.
I knew Ben was starting five minutes ahead and so there was a small chance I might see him - his lead over me from yesterday was four minutes.
Managed not to get caught out by the unexpected initial direction out of the start, but found it very tough climbing up out of #2 as we set off on the 2.5km leg into the wind to #3. Persevered with the running. Compass. Pacing. Tick off features. Compass. Over the rocky hill, past the big big deep deep hole. Down to the not-very-big-at-all boulder.
Heading towards #4 I saw Ben coming back towards #3 - game on!
Went straight to feature at #4 - big hole with pit alongside it - no flag. Decided I was at similar feature to the east, started to go west, stopped. Looked at map. Looked at description again. Control is in the pit not the big hole! Back I went - 40s lost but could have been a lot worse.
Off through the heather to #5, don't dare look back. Seems to take ages to get there but eventually I cross a path which reassures me that I have not yet gone far enough. Into the control, on exit I sneak a look back and Ben is only 15-20s behind.
To #6 I know I am low and right, come round the slope and look for the vague re-entrant the pit is in. Can't see it and here are some unmapped pits. There is re-entrant below, turn uphill, got it. Maybe only 20s lost but Ben sees me get it and suddenly he is right behind.
I lead us to #7 and we take slightly different lines to #8 (I am of course yet again a bit high and left). Meet up in the yellow on edge of circle, I slow down to check and Ben gets it just in front.
Different routes to #9 and I get there first and am back in front through 9-10-11.
Going to #12 we cross the yellow on the edge of the circle for 8 again, and Ben overtakes me in pretty much the same place as before. The line of stones before the control is obvious though and I get it right behind him.
One more difficult control, down the hill to #13, and then 13-21 is pretty much all straightforward run-in, not much to go wrong. Down towards #13, hestitate at the big hole hidden under the red line, check bearing and carry on, Ben is punching.
From there it is a flat out run to the finish - try as I might, I just can't get back past. Apparently there are two others close behind the two of us - Ben saw them behind me at #5 and they are there to the finish - I never noticed either of them!
Max Cole second again today in 61:31 and won overall - running much faster but with some errors too, took 2.5mins (!) out of me on the long leg.
Very satisfied with my run today - ran pretty much flat out all the way with maybe 1minute lost, most of that being failure of description-reading. Couldn't really have hoped for much more.
Saturday Apr 19, 2014 #
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 X-talon 2014
Orienteering race 1:00:33 [5] 10.42 km (5:49 / km) +200m 5:18 / km
ahr:146 max:154 shoes: Inov8 X-talon 2014
M45L, 9.6km, 205m climb.
5th of 118.
Winner Ben Stansfield 56:29.
Filled with caution for this race, very aware of need to use compass a lot more than normal.
Kept it all under control pretty well, took the time to sort things out when I was unsure rather than turning uncertainty into a big error - big errors being all too possible in that terrain!
A little bit high and left enroute to #3 and again to #4 - extra distance costing a few secs each time.
Longish leg into the wind to #8 - high and left again, unsure of position crossing rocky ground before the control, but pace counting so knew distance was right. Stopped, checked, saw the big hole and marsh ahead, turned down the hill to the control (-1min). Should have run lower and round the bottom of the rocks for faster going.
Long leg into the wind again to #10 - high and left again and all very vague crossing the stony ground. Again distance was right, turned downhill, saw the marsh and then into the flag (maybe -30s this time).
Put the boot in a bit more after that, a little high and left (theme developing here...) to #12 but knew where I was. Control pick from there all went well.
Into the finish happy with my run and relieved to avoid any major clangers. Pleased to be so high on the results and not sure I could have run Ben's time.
Friday Apr 18, 2014 #
Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
ahr:134 max:156 shoes: Saucony Kinvara 2013
Orienteering race 15:36 [5] 3.15 km (4:57 / km) +50m 4:35 / km
ahr:154 max:163 shoes: Saucony Kinvara 2013
M45, tied 13th of 138.
Despite the giveaway control description, failed to identify location of #1 in the start lane and so didn't take best/simplest route. Then inexplicably tried to cut through to #2 instead of along the obvious path, ran to wrong control, 20s lost. Exit in wrong direction, another 5s lost.
Course pretty straightforward, going okay after that, then came back into the woodland in the wrong place and stupidly lost another 20s at #15.
Topped it all off by getting confused on the way to #20 and hesitating away another 10s.
So not good, 1:15 down on Martin's winning time of 14:21.
Couldn't have challenged the top 5 even with a clean run.
But on the plus side some of my splits were pretty competitive and so maybe in better shape than I had feared - a positive to take into the rest of the weekend.
Running warm up/down 15:12 [2] 2.48 km (6:08 / km)
ahr:120 max:130 shoes: Saucony Kinvara 2013
Thursday Apr 17, 2014 #
Note
(rest day)
Wednesday Apr 16, 2014 #
Running 37:40 [3] 6.67 km (5:39 / km) +50m 5:27 / km
ahr:119 max:136 shoes: Brooks Ghost 5 2013
Putting it down to running too late on in the day...
Tuesday Apr 15, 2014 #
Note
(rest day)
Monday Apr 14, 2014 #
Pilates 25:00 [1]
weight:76.6kg
Circuits 35:00 [2]
Running 21:30 [2] 3.21 km (6:42 / km) +130m 5:34 / km
ahr:117 max:136 shoes: Brooks Ghost 5 2013
Sunday Apr 13, 2014 #
Running 46:56 9.55 km (4:55 / km) +50m 4:47 / km
ahr:130 max:145 shoes: Brooks Ghost 5 2013
From there down past the castle and back along the river.
Feeling okay after yesterday.
Nice cafe at Deanston Distillery too!
Saturday Apr 12, 2014 #
Running warm up/down 13:23 [3] 1.78 km (7:31 / km) +130m 5:30 / km
shoes: Inov8 x-talon
Orienteering 1:10:00 9.0 km (7:47 / km) +350m 6:31 / km
max:153 shoes: Inov8 x-talon
Quality tough session with lots of climb and very very windy up there.
Rog clearly the strongest of us, going v well.
Running warm up/down 13:01 [3] 1.95 km (6:41 / km)
shoes: Inov8 x-talon
Friday Apr 11, 2014 #
Note
(rest day)
Thursday Apr 10, 2014 #
Running 1:01:49 [3] 10.25 km (6:02 / km) +250m 5:23 / km
ahr:132 shoes: Inov8 x-talon
Wednesday Apr 9, 2014 #
Note
(rest day)
Tuesday Apr 8, 2014 #
Running warm up/down 16:24 [3] 3.05 km (5:23 / km) +20m 5:12 / km
ahr:116 max:127 shoes: Brooks Ghost 5 2013
Intervals intervals 42:29 8.1 km (5:15 / km) +30m 5:09 / km
ahr:135 max:156 shoes: Brooks Ghost 5 2013
20x45s w/30s recovery.
Got it done. Not quickly.
Then easy jog back home.
A few more days then easy easy until the JK.
Monday Apr 7, 2014 #
Pilates 30:00 [1]
weight:78.3kg
Circuits 40:00 [2]
Running 21:44 [3] 3.89 km (5:35 / km) +50m 5:15 / km
shoes: Brooks Ghost 5 2013
Sunday Apr 6, 2014 #
Running 1:15:34 10.4 km (7:16 / km) +300m 6:21 / km
ahr:125 max:144 shoes: Inov8 X-talon 2014
Maybe some o-intervals up there next weekend pre-JK - any takers?
Saturday Apr 5, 2014 #
Running 36:58 [3] 7.07 km (5:14 / km) +50m 5:03 / km
ahr:128 max:139 shoes: Brooks Ghost 5 2013
Friday Apr 4, 2014 #
Note
(rest day)
Probably time for one anyway.
Thursday Apr 3, 2014 #
Intervals intervals 44:22 8.49 km (5:14 / km)
ahr:138 max:155 shoes: Brooks Ghost 5 2013
3km to warm up, feeling tired.
24x30s with 30s walk recovery. Cadence rather than speed the focus. Just as well....
0.75km mini warmdown back to hotel. Hoping the walk to work will count as warmdown too or I will have sore legs later!
Wednesday Apr 2, 2014 #
Running 53:21 [3] 10.12 km (5:16 / km)
ahr:121 shoes: Brooks Ghost 5 2013
Lap of Hyde Park, through Green Park, lap of St James's Park and then back through Green/Hyde to hotel.
Tuesday Apr 1, 2014 #
Intervals intervals 58:01 8.17 km (7:06 / km) +224m 6:15 / km
ahr:131 max:156 shoes: Inov8 X-talon 2014
5 sets, easing into it on the first one.
1:45, 1:02
1:38, 1:01
1:42, 1:00
1:41, 1:01
1:42, 1:01
Falling apart on the last pair but held the pace somehow.
Getting fitter slowly, couldn't have managed this three weeks ago.