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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 30 days ending Nov 30, 2019:

activity # timemileskm+mload
  Running20 14:32:32 89.14(9:47) 143.45(6:05) 22224187.2
  Turbo Trainer5 4:39:26598.4
  Orienteering4 3:14:44 16.9(11:32) 27.19(7:10) 5481050.1
  Mountain walking1 2:40:00 6.21(25:45) 10.0(16:00) 735160.0
  Pilates4 2:30:00255.0
  Circuits4 1:45:00235.0
  Total31 29:21:42 112.25 180.64 35056485.7
  [1-5]31 29:20:27
averages - weight:80.5kg

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Saturday Nov 30, 2019 #

11 AM

Running 39:42 intensity: (24:02 @2) + (6:00 @3) + (8:57 @4) + (43 @5) 7.37 km (5:23 / km) +45m 5:14 / km
ahr:125 max:169 shoes: Saucony RideISO

Steady round Watson House.

Friday Nov 29, 2019 #

11 AM

Mountain walking 2:40:00 [1] 10.0 km (16:00 / km) +735m 11:42 / km
shoes: Inov8 Mudclaw Oct 2019

Ben Ledi / Stank Glen loop with MC and Pierre.
4 PM

Running 42:25 intensity: (7 @1) + (15 @2) + (36 @3) + (19:31 @4) + (21:56 @5) 7.37 km (5:45 / km) +46m 5:35 / km
ahr:147 max:163 shoes: Saucony RideISO

Easy round Watson House.

Thursday Nov 28, 2019 #

3 PM

Running 55:48 intensity: (21 @1) + (43:51 @2) + (10:05 @3) + (1:24 @4) + (7 @5) 9.54 km (5:51 / km) +144m 5:26 / km
ahr:119 max:151 shoes: Brooks Launch April 2019

Steady round Leckie.

Wednesday Nov 27, 2019 #

6 PM

Running warm up/down 5:00 intensity: (18 @1) + (4:38 @2) + (4 @3) 0.8 km (6:15 / km)
ahr:113 max:127 shoes: VJ Falcon Oct 2019

Orienteering 42:54 intensity: (19 @1) + (6:20 @2) + (2:13 @3) + (16:02 @4) + (18:00 @5) 7.4 km (5:48 / km) +155m 5:15 / km
ahr:142 max:162 shoes: VJ Falcon Oct 2019

FVO night race at Hermitage Woods etc. Big turnout for a very enjoyable race with some good route choices - thanks Dixie!

Tuesday Nov 26, 2019 #

3 PM

Running 33:02 intensity: (13 @1) + (32:08 @2) + (41 @3) 5.74 km (5:45 / km) +45m 5:32 / km
ahr:117 max:132 shoes: Brooks Launch April 2019

Miserable day but dragged myself out for an easy one in the last of the ‘daylight’.

Monday Nov 25, 2019 #

11 AM

Running 44:29 intensity: (35 @1) + (41:16 @2) + (2:16 @3) + (22 @4) 6.3 km (7:04 / km) +30m 6:54 / km
ahr:113 max:137 shoes: Black Inov8 Apr17

Ideal recovery run - with bonus cafe after - with group on trails around Doune. Nine of us!
C • I am getting jealous 2
6 PM

Pilates 35:00 [3]

Circuits 25:00 [3]
shoes: Saucony Kinvara 2013

Sunday Nov 24, 2019 #

11 AM

Running 2:10:00 intensity: (8:07 @1) + (26:04 @2) + (1:10:26 @3) + (25:23 @4) 18.77 km (6:55 / km) +523m 6:05 / km
ahr:128 max:159 shoes: Inov8 Mudclaw Oct 2019

Nice run with Lewis, up through Gillies Hill and Murray Wood and then across to Touch moorland and then Touch woodland....pretty clear that a lot more time needs to elapse before some of that woodland is ready to be used for orienteering again! Down through the wood and field to the road and then each headed home. I went back through Touch and after the forest road found some more rough stuff to fight through, fell in a ditch! Out for 2.5hrs but time edited down to more like actual moving time.

Saturday Nov 23, 2019 #

11 AM

Running 51:10 intensity: (14 @1) + (11:42 @2) + (12:56 @3) + (13:39 @4) + (12:39 @5) 7.47 km (6:51 / km) +275m 5:47 / km
ahr:135 max:163 shoes: Inov8 Mudclaw Oct 2019

Head clearing loop up past the Gargunnock Hills flagpole with Martin W.

Friday Nov 22, 2019 #

3 PM

Running 55:57 intensity: (15 @1) + (3:34 @2) + (1:26 @3) + (2:22 @4) + (48:20 @5) 9.61 km (5:49 / km) +147m 5:25 / km
ahr:157 max:175 shoes: Brooks Launch April 2019

Easy (despite the beliefs of my HRM) round Leckie.

Thursday Nov 21, 2019 #

5 PM

Turbo Trainer intervals 34:00 intensity: (44 @1) + (15:50 @2) + (8:20 @3) + (9:06 @4)
ahr:123 max:145

5x4mins with 1min recovery
5mins warm up/down
Actually got heart rate up a little by the end.

Wednesday Nov 20, 2019 #

6 PM

Running 49:09 intensity: (20 @1) + (1:32 @2) + (12:48 @3) + (10:55 @4) + (23:34 @5) 7.7 km (6:23 / km) +170m 5:45 / km
ahr:145 max:172 shoes: Brooks Launch April 2019

FVO young guns and old boys run from Dunblane: Sam, Jamie C, Bruce with me, Roger, Brad. A bit harder up the hill and the inevitable enthusiastic finish!

Tuesday Nov 19, 2019 #

6 PM

Running 29:31 intensity: (18 @1) + (25:47 @2) + (3:02 @3) + (24 @4) 4.91 km (6:01 / km) +43m 5:46 / km
ahr:117 max:136 shoes: Brooks Launch April 2019

Waited until it was raining which meant the ice all seemed to be gone.....right up until about 20mins in when it turned out that in one spot there was some sheet ice...inelegant full length slide along some tarmac :(

Monday Nov 18, 2019 #

3 PM

Running 42:37 intensity: (12 @1) + (19:44 @2) + (15:08 @3) + (7:33 @4) 7.66 km (5:34 / km) +44m 5:25 / km
ahr:126 max:141 shoes: Saucony RideISO

6 PM

Pilates 40:00 [1]
weight:80.5kg

Circuits 25:00 [2]
shoes: Saucony Kinvara 2013

Sunday Nov 17, 2019 #

12 PM

Note

Walk through estate and up to flag, then along and down to home. With MC Ana Jegor.

Saturday Nov 16, 2019 #

12 PM

Running warm up/down 4:27 intensity: (37 @1) + (2:04 @2) + (1:06 @3) + (32 @4) + (8 @5) 0.68 km (6:34 / km) +9m 6:09 / km
ahr:118 max:161 shoes: VJ Falcon Oct 2019

Orienteering 47:33 intensity: (1:21 @1) + (7:12 @2) + (21:09 @3) + (13:30 @4) + (4:21 @5) 6.4 km (7:26 / km) +11m 7:22 / km
ahr:132 max:161 shoes: VJ Falcon Oct 2019

FVO Club Champs. Tuliallan

Huge route/bramble disaster at start of leg 2-3, major schoolboy wrong block error at the end of it. But perhaps for the best as tempting to race given that my calf seemed okay, the errors persuaded me to jog round thereafter. Nervous and cautious anyway in terrain with fallen trees etc hidden by vegetation and walked those bits, felt fine elsewhere.

Friday Nov 15, 2019 #

4 PM

Running 27:08 intensity: (1:00 @2) + (3:56 @3) + (9:13 @4) + (12:59 @5) 4.44 km (6:06 / km) +42m 5:50 / km
ahr:146 max:172 shoes: Saucony RideISO

Getting there. Tentatively.

Wednesday Nov 13, 2019 #

6 PM

Orienteering 42:15 intensity: (1:15 @0) + (35:00 @1) + (6:00 @2) 4.5 km (9:23 / km) +160m 7:58 / km
ahr:92 max:162 shoes: VJ Falcon Oct 2019

Walk/jog/wait/repeat round the Short at the night-o, a bit of shadowing etc and a bit of spectating. Time has the standing still bits removed.

Calf not ready to run but held up fairly well. Well enough that at least I am uncertain whether this was a good idea rather than certain that it was a bad idea...

Tuesday Nov 12, 2019 #

5 PM

Turbo Trainer 1:01:41 intensity: (21:07 @1) + (35:18 @2) + (5:16 @3)
ahr:105 max:131

Monday Nov 11, 2019 #

4 PM

Turbo Trainer 37:45 intensity: (11:17 @1) + (16:28 @2) + (10:00 @3)
ahr:105 max:133 (injured)

6 PM

Pilates 35:00 [1]

Circuits 25:00 [1]
shoes: Saucony Kinvara 2013

Cautious and skipped/modified a few of the stations.

Sunday Nov 10, 2019 #

12 PM

Turbo Trainer 1:25:00 intensity: (10:05 @1) + (1:01:03 @2) + (13:36 @3) + (16 @4)
ahr:109 max:137 (injured)

Saturday Nov 9, 2019 #

Note
(injured)

Calf still tight. Went for a walk to village and back and seemed no worse....until the last few mins when it did seem rather worse. Arrggh. It was about three weeks last time, could do without that again.
2 PM

Turbo Trainer 1:01:00 intensity: (38:27 @1) + (22:33 @2)
ahr:96 max:113 (injured)

Needs must. Turbo trainer.

Thursday Nov 7, 2019 #

3 PM

Running 57:51 intensity: (14 @1) + (5:23 @2) + (50:16 @3) + (1:58 @4) 9.66 km (5:59 / km) +147m 5:34 / km
ahr:154 max:177 (injured) shoes: Brooks Launch April 2019

Nice and easy round Leckie.
But bad news as calf tightened up just on the last section through the estate. Worryingly like the same issue in August although then I had to walk the last 200m and this time I could still jog. Not sure what is so dangerous about that stretch of flat tarmac!

Wednesday Nov 6, 2019 #

7 PM

Running warm up/down 5:40 intensity: (1:10 @1) + (4:30 @2) 0.59 km (9:34 / km) +11m 8:47 / km
ahr:100 max:110 shoes: Inov8 210 July 2019

To the start. Could have done with quite a lot longer but impressive team faffing did for that!

Running race 43:06 intensity: (29 @1) + (7:52 @2) + (5:19 @3) + (6:49 @4) + (22:37 @5) 8.28 km (5:12 / km) +246m 4:32 / km
ahr:142 max:170 shoes: Inov8 210 July 2019

Trossachs Trail Race, Aberfoyle

Hmm not great, over 3mins slower than last year. Set off at the right pace and knew after about 800m it wasn't happening. Lots of minor excuses and I'm sure I could have done a bit better with better prep, but mainly harsh reality of fitness levels. Time to lose a few kg and kick-start some proper training.

Great to have a posse of FVO juniors there, well impressed by them all and in particular James Hammond v impressive to run 35:48 and close behind Lewis (35:09) and Will 2nd V40 (35:30).

Paul 36:52, Roger 38:08, Catriona (1st lady) 38:11, Jamie G 42:35 (ran away from me easily on the downhill in the last part!), Elke 2nd WV40 43:32 (phew...), Sam 48:39, Jamie C 49:03, Paul S 49:49

A fun evening out again. Dilemma approaching as the other two races in the series clash with FVO night races...
C • James Hammond 2

Running warm up/down 4:13 intensity: (5 @1) + (12 @2) + (1:20 @3) + (2:36 @4) 0.51 km (8:15 / km)
ahr:135 max:142 shoes: Inov8 210 July 2019

Tuesday Nov 5, 2019 #

Note
(rest day)

Monday Nov 4, 2019 #

11 AM

Running 37:32 intensity: (14 @1) + (4:07 @2) + (31:24 @3) + (1:47 @4) 6.12 km (6:08 / km) +29m 6:00 / km
ahr:129 max:139 shoes: Inov8 Mudclaw Oct 2019

Nice run with Dixie on the trails around Doune, soggy old day so we were pleased to get the table next to the radiator in the Buttercup Cafe afterwards! Tasty soup too :)
6 PM

Pilates 40:00 [1]

This week’s guest star....dstansfield!

Circuits 30:00 [2]
shoes: Saucony Kinvara 2013

Sunday Nov 3, 2019 #

11 AM

Running 12:27 intensity: (1:47 @1) + (10:40 @2) 1.88 km (6:38 / km) +9m 6:29 / km
ahr:108 max:121

Orienteering 1:02:02 intensity: (25 @1) + (2:23 @2) + (6:27 @3) + (36:04 @4) + (16:43 @5) 8.9 km (6:58 / km) +222m 6:12 / km
ahr:142 max:170 shoes: VJ Falcon Oct 2019

FVO SoSoL, Callendar Park, Brown.
Through the terrrain to #6 was bad
Struggled to find #8 in the undergrowth
Through the terrain to #10 was bad
Cutting the corner too much to #11 was bad.
Slight theme here! However nonetheless actually had a pretty enjoyable run round. Thanks PeteM and Rosco for the course!

Still a bit alarming to be 10mins down on Godders, running round the paths would only have saved maybe 4mins.

https://routegadget.fvo.org.uk/rg2/#61&route=5...

Running 2:47 intensity: (21 @2) + (7 @3) + (1:01 @4) + (1:18 @5) 0.39 km (7:04 / km)
ahr:142 max:164

Saturday Nov 2, 2019 #

3 PM

Running 1:00:49 intensity: (10 @1) + (24:46 @2) + (24:37 @3) + (10:45 @4) + (31 @5) 10.31 km (5:54 / km) +171m 5:27 / km
ahr:127 max:153

Friday Nov 1, 2019 #

4 PM

Running 37:42 intensity: (12 @1) + (6:04 @2) + (41 @3) + (27:04 @4) + (3:41 @5) 7.36 km (5:07 / km) +46m 4:58 / km
ahr:138 max:167

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