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Training Log Archive: Jon X

In the 30 days ending Jun 30, 2019:

activity # timemileskm+mload
  Mountain walking3 22:05:05 34.19(38:45) 55.03(24:05) 34712654.3
  Running16 10:40:02 51.95(12:19) 83.61(7:39) 23393374.6
  Orienteering7 4:28:40 24.52(10:57) 39.46(6:49) 5691516.2
  Pilates3 1:30:0090.0
  Circuits3 1:20:00160.0
  Mountain run/walk1 41:19 2.16(19:05) 3.48(11:52) 195162.9
  Total23 40:45:06 112.83 181.58 65747958.0
averages - weight:76.6kg

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Sunday Jun 30, 2019 #

Note
(rest day)

Head still full of Chasing Sprint stuff.

Saturday Jun 29, 2019 #

3 PM

Orienteering 43:18 intensity: (47 @1) + (11:51 @2) + (7:56 @3) + (21:09 @4) + (1:35 @5) 6.74 km (6:25 / km)
ahr:130 max:156 shoes: Inov8 210 July 2018

ELO event, Barns Ness
Green course, 1st place - not the biggest or strongest field ever for a JOK Champs but that’s fine with me :)

Running warm up/down 8:17 intensity: (4 @1) + (2:58 @2) + (4:49 @3) + (26 @4) 1.23 km (6:43 / km) +2m 6:41 / km
ahr:125 max:138 shoes: Inov8 210 July 2018

Warm down along the beach

Friday Jun 28, 2019 #

Event: JOK Chasing Sprint
 

Note
(rest day)

JOK Chasing Sprint day.

Culmination of a lot of work and scheming, who would have thought creating two hours of live TV orienteering would be more work than staging a normal event....

https://www.bbc.co.uk/iplayer/episode/m0006bj6/the...

A few stresses through the event but generally very happy with how it went, a great arena and fantastic weather were pretty handy for the staging in front of the cameras. Enjoyed watching the programme back in the morning, always room for improvement of course and it was a shame they chose not to use the tracking live or as a replay (especially when the men’s leaders went different ways in the off-camera forest section), but maybe that is something to improve for next time....

Thursday Jun 27, 2019 #

1 PM

Running 20:00 [3] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: VJ Falcon May 2018

Filming with Fanni at Callendar Park for the Adventure Show. A bit like an interval session for me....she was off to her actual interval session later....

Wednesday Jun 26, 2019 #

6 PM

Running warm up/down 2:51 intensity: (59 @1) + (1:52 @2) 0.35 km (8:06 / km) +2m 7:54 / km
ahr:99 max:119 shoes: VJ Falcon May 2018

Orienteering 43:57 intensity: (1:06 @1) + (19:26 @2) + (15:56 @3) + (6:49 @4) + (40 @5) 5.26 km (8:22 / km) +133m 7:25 / km
ahr:125 max:159 shoes: VJ Falcon May 2018

FVO Beecraigs. Nice planning by Grace made it not too bad in the summer undergrowth. Sadly I missed out the final control by mistake!

Tuesday Jun 25, 2019 #

7 PM

Running 36:18 intensity: (20 @1) + (9:25 @2) + (6:54 @3) + (16:23 @4) + (3:16 @5) 7.35 km (4:56 / km) +46m 4:47 / km
ahr:133 max:160 shoes: Saucony RideISO

Cadence reps, 6x2mins plus one of 2:30 (can't count!)

Monday Jun 24, 2019 #

6 PM

Pilates 30:00 [1]
weight:75.4kg

Circuits 25:00 [2]
shoes: Saucony RideISO

Sunday Jun 23, 2019 #

Note
(rest day)

Putting out and collecting at Bo'ness for Sprint Scotland Race 3. People took different routes and there was lots of discussion about what was best. So that was good.

Saturday Jun 22, 2019 #

Event: Sprint Scotland Weekend
 
10 AM

Orienteering warm up/down 8:21 intensity: (10 @1) + (9 @2) + (10 @3) + (3:52 @4) + (4:00 @5) 1.49 km (5:37 / km)
ahr:146 max:157 shoes: new Kinvara 2016

warmup map

Orienteering 17:16 intensity: (16 @2) + (20 @3) + (8:45 @4) + (7:55 @5) 3.3 km (5:14 / km) +45m 4:54 / km
ahr:148 max:174 shoes: new Kinvara 2016

SprintScotland Race1, thanks Graeme for a fun course.
lost out to Rog on the run-in!

Running warm up/down 10:11 intensity: (7 @1) + (10 @2) + (1:01 @3) + (8:43 @4) + (10 @5) 1.39 km (7:21 / km)
ahr:137 max:152 shoes: new Kinvara 2016

Warm down with Roger and PAul H, admiring some of the massive constructions for Bo'ness Fair.
4 PM

Orienteering 2:51 intensity: (1 @1) + (2:22 @2) + (28 @3) 0.39 km (7:20 / km)
ahr:117 max:133

Orienteering 14:28 intensity: (22 @1) + (46 @2) + (1:52 @3) + (11:28 @4) 3.36 km (4:18 / km) +1m 4:18 / km
ahr:136 max:147 shoes: new Kinvara 2016

SprintScotland Race 2, thanks Matt F this time.
Simpler and faster than this morning's area, actually pretty pleased not to be further off the pace.

Friday Jun 21, 2019 #

6 PM

Running 33 intensity: (20 @1) + (13 @2) 0.1 km (5:24 / km)
ahr:79 max:108

Orienteering 56:09 intensity: (21 @1) + (7:48 @2) + (15:10 @3) + (20:02 @4) + (12:48 @5) 8.0 km (7:01 / km) +170m 6:21 / km
ahr:138 max:162 shoes: VJ Falcon May 2018

Test running at Callendar Park, getting some idea of timings for the on-camera sections.

Thursday Jun 20, 2019 #

7 PM

Running 2:01 [1] 0.19 km (10:37 / km)
ahr:78 max:94

checking we have the right length in crash barriers :)

Wednesday Jun 19, 2019 #

6 PM

Running warm up/down 2:32 intensity: (1 @1) + (2:31 @2) 0.44 km (5:48 / km)
ahr:113 max:123 shoes: VJ Falcon May 2018

Orienteering 38:15 intensity: (13 @1) + (6:22 @2) + (12:07 @3) + (16:43 @4) + (2:50 @5) 4.75 km (8:03 / km) +102m 7:16 / km
ahr:134 max:161 shoes: VJ Falcon May 2018

FVO Evening Event, Little Druim Wood
Didn't really have enough time and that was before I remembered you have to run a distance to/from parking to the start/finish.....had to miss the final loop out and dash off.

Tuesday Jun 18, 2019 #

6 PM

Running 39:04 intensity: (14 @1) + (25:52 @2) + (12:56 @3) + (2 @4) 7.36 km (5:18 / km) +46m 5:09 / km
ahr:122 max:135 shoes: Brooks Launch April 2019

10 mins to loosen off
20 mins feeling decent
10 mins feeling that was enough for today

Monday Jun 17, 2019 #

6 PM

Pilates 30:00 [1]

Could feel I hadn't warmed down post-Jukola. Not really regretting having not done so.

Circuits 25:00 [2]
weight:77.7kg shoes: Saucony RideISO

Sunday Jun 16, 2019 #

12 AM

Running 1:42:16 intensity: (20 @1) + (2:26 @2) + (15:26 @3) + (58:03 @4) + (26:01 @5) 12.73 km (8:02 / km) +162m 7:33 / km
ahr:142 max:175 shoes: VJ Falcon May 2018

Jukola leg 2, 10.4km
Team FVO finished 364th which we were pretty happy with, looks like 1933 teams started.

My run was pretty patchy, did some bits nicely but some other things were not so clever with some bad decision making turning small errors or dodgy routes into bigger errors, twice distracted from doing the right thing by a big train of torches becoming visible near the end of the leg. No reason for that to be my gaffle either time but let it put me off both times.

Pre-race we thought sub 10min/km in this terrain in the dark would be okay and I did at least manage that, however 10-15mins faster was very achievable with some calmer orienteering.

Great terrain this year, properly tricky in places and some controls were total carnage with confused people everywhere. I really should learn my numbers in Finnish though....

Routegadget. Haven't figured out how to link to the actual route, think names on each leg are ordered by eventual finish position overall.
https://routegadget.jukola.com/cgi-bin/reitti.cgi?...

Saturday Jun 15, 2019 #

Event: Jukola Venla 2019
 

Friday Jun 14, 2019 #

6 PM

Running 1:24:22 intensity: (33:36 @1) + (42:25 @2) + (7:48 @3) + (33 @4) 6.5 km (12:59 / km) +63m 12:23 / km
ahr:101 max:139 shoes: VJ Falcon May 2018

Jukola training map, Kisapirtti. I was pretty bad even when I slowed right down. Thought it was pretty green and rough. A bit of aggression and adrenaline hopefully make a big difference to speed of progress.

Thursday Jun 13, 2019 #

Note
(rest day)

Never got to it.

Wednesday Jun 12, 2019 #

7 PM

Running 20:00 [2] 3.0 km (6:40 / km)
shoes: Saucony RideISO

A bit of running about in amongst checking all my Sprint Scotland sites at Bo'ness.

Tuesday Jun 11, 2019 #

Note
(rest day)

Travel back from Lochcarron. Stopped for a short walk at Achilty. Not sure if a map still in use but the terrain still looks good!

Monday Jun 10, 2019 #

8 AM

Mountain walking 5:57:15 intensity: (5:39:44 @1) + (17:31 @2) 13.55 km (26:22 / km) +927m 19:39 / km
ahr:83 max:119 shoes: Inov8 210 July 2018

From camp at Bealach Bhearnais, up over Beinn Tharsuinn and then steep ascent of Bidein a’ Choire Sheasgaich (steep climb but cool mountain!) and then along the ridge to the higher Lurg Mhor.

Back from the col between the two, down and then a big contouring route right round the flank of Beinn Tharsuinn. Worked well, avoided a lot of climb and prob 30min quicker.

Mountain walking 2:06:41 intensity: (1:05:20 @1) + (52:49 @2) + (2:22 @3) + (3:40 @4) + (2:30 @5) 8.9 km (14:14 / km) +69m 13:42 / km
ahr:102 max:164 shoes: Inov8 210 July 2018

Walk out from camp back to the car.

Sunday Jun 9, 2019 #

12 PM

Mountain walking 6:30:00 [3] 18.0 km (21:40 / km) +1350m 15:45 / km
shoes: Inov8 210 July 2018

Walk in to pitch camp at the bealach at c550m, then walk up and along the ridge to Sgurr Choinnich and. Sgurr a’ Chaorachain and back down.
6 PM

Mountain run/walk 41:19 intensity: (2:52 @1) + (16:33 @2) + (10:17 @3) + (10:07 @4) + (1:30 @5) 3.48 km (11:52 / km) +195m 9:16 / km
ahr:125 max:174 shoes: Inov8 210 July 2018

Bonus extra section to the final top on the ridge (Bidean an Eoin Dearg) then back to catch JQ and Tim.

Saturday Jun 8, 2019 #

12 PM

Mountain walking 7:31:09 intensity: (6:57:51 @1) + (31:44 @2) + (1:17 @3) + (17 @4) 14.58 km (30:57 / km) +1125m 22:20 / km
ahr:85 max:139 shoes: Black Inov8 Apr17

Glen Brittle to Sgurr Dubh Mor and back.
Dropped JQ, Tim, and Ben at Elgol. They got the boat up to Loch Coruisk and ascended via the Slabs Route, Pat and I drove round to Glen Brittle and ascended from there to the bealach just before the summit, where we met the others. A bit more scrambling to get to the bealach than anticipated but nice to have the assistance of the others for our own final scramble up to the Munro summit!

Then all back down our ascent route to the car. Just at the accommodation in Lochcarron now at 11pm. Good day.

Thursday Jun 6, 2019 #

5 PM

Running 45:00 intensity: (20:00 @1) + (20:40 @2) + (4:20 @3) 6.0 km (7:30 / km) +60m 7:09 / km
ahr:112 max:159 shoes: Saucony RideISO

I appear to be heavily involved in two orienteering events six days apart later this month. Site visits.

Wednesday Jun 5, 2019 #

6 PM

Running 5:31 intensity: (4 @1) + (1:14 @2) + (3:23 @3) + (50 @4) 0.83 km (6:39 / km) +18m 6:00 / km
ahr:128 max:140

Orienteering 44:05 intensity: (5:39 @2) + (11:09 @3) + (16:21 @4) + (10:56 @5) 6.18 km (7:08 / km) +118m 6:31 / km
ahr:139 max:171

Tuesday Jun 4, 2019 #

Note
(rest day)

Oops.

Monday Jun 3, 2019 #

6 PM

Pilates 30:00 [1]

Circuits 30:00 [2]
shoes: Brooks Launch April 2019

Running 25:42 intensity: (14 @1) + (7:07 @2) + (18:03 @3) + (18 @4) 4.86 km (5:17 / km) +57m 5:00 / km
ahr:126 max:137

Sunday Jun 2, 2019 #

Note
(rest day)

Travel back. Legs feeling tired but not sore, however left ankle v stiff and left foot v sore. Not uncommon after a long run but worse than usual, a bit surprising as quite a bit of yesterday was softish ground.

Saturday Jun 1, 2019 #

11 AM

Running 3:55:24 intensity: (11 @1) + (28:03 @2) + (37:04 @3) + (44:26 @4) + (2:05:40 @5) 28.28 km (8:19 / km) +1833m 6:17 / km
ahr:146 max:176 shoes: Inov8 210 July 2018

Trotternish Ridge Race
Epic day out with the whole ridge in thick clag with 10-20m visibility. Lots of nav required. Managed to do most of it okay and take advantage of all the troubles others were having up there, no real idea where I was in the race (maybe about 25th early on) so was surprised and pleased to find myself 8th at the finish :)

Only 52 starters (race limit/entries was 75) and 44 finishers. Jase 15th 4hrs17, Gary 21st 4hrs29.

Results https://www.webscorer.com/race?pid=1&raceid=18...
C • well done! 1

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