Training Log Archive: Jon XIn the 31 days ending Dec 31, 2008:
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Wednesday Dec 31, 2008 #
Mountain walking 5:45:00 [2] +1200m
shoes: walking boots
Tired today and fancied a short walk (not tooo short though!) and the hills east of Taynuilt were ideal - did the loop round Beinn a'Chochuill and Beinn Eunaich. Again amazing cloud inversions once above about 850m, and today from the ridge we were projecting v clear brocken (sp?) spectres onto the cloud below us - have never seen them before.
Tops must have been above the cloud for days, it was weirdly grassy with little snow coming off the second top, then we descended to the cloud and into much more snow/ice/frost lower down!
Tops must have been above the cloud for days, it was weirdly grassy with little snow coming off the second top, then we descended to the cloud and into much more snow/ice/frost lower down!
Tuesday Dec 30, 2008 #
Mountain walking 7:25:00 [2] +1200m
shoes: walking boots
A great day in the hills, everything above 800m or so was above the cloud and the walk round An Caisteal and Beinn a'Chroin was interesting the whole way. Didn't join the group who headed up Beinn Chabhair but as it turned out their descent was much easier and quicker, ours was pretty icy and tricky for a long way, found it tricky with an iffy ankle.
Back at the cars just at dusk, could see a Sea King circling then landing on the next mountain, Cruach Ardrain - it took off after not too long so hopefully a successful rescue.
Back at the cars just at dusk, could see a Sea King circling then landing on the next mountain, Cruach Ardrain - it took off after not too long so hopefully a successful rescue.
Monday Dec 29, 2008 #
Mountain walking 4:30:00 [2]
shoes: walking boots
Stopped en route to Taynuilt and climbed Stob Binnein from the south with MC. In cloud a lot of the way but gloriously as we reached the summit we broke through and got a superb cloud inversion - could tell we were up a high mountain as none of the others were sticking through the cloud!
Sunday Dec 28, 2008 #
Trail walking 55:00 [1]
shoes: new Inov8 Roclite
Stopped off for quick stroll on Cannock Chase on the way north.
Saturday Dec 27, 2008 #
Orienteering race 9:12 [3] *** 1.6 km (5:45 / km)
spiked:14/14c shoes: new Inov8 Roclite
OD Christmas Relays, running with MC. She did first leg (Yellow) and then I went out on Orange....
Orienteering race 9:30 [3] *** 0.9 km (10:33 / km)
spiked:2/7c shoes: new Inov8 Roclite
...then carried straight on for first part of the light green leg. Didn't realise the controls for this were all just boards flat on the ground but that only explains the first of my five misses in seven controls.....
Orienteering race 28:48 [3] *** 4.6 km (6:16 / km)
spiked:26/28c shoes: new Inov8 Roclite
Finished off with the Green leg, started with Anthony but got away after control 8, picked up a few places but almost gave one away at the end when went to 25 and realised it would be good to go to 24 first! Enjoyed it and ankle/achilles no worse after.
Running warm up/down 10:00 [1]
shoes: new Inov8 Roclite
Friday Dec 26, 2008 #
Circuits 45:00 [3]
didn't fancy running two days in a row yet and it is OD relays tomorrow, wanted to do something so pilates then circuits did the trick
Wednesday Dec 24, 2008 #
Running 45:00 [3]
shoes: Brooks Adrenaline Nov 2008
Round a muddy Brandon Woods with my brother, not too hard. Aware of achilles and would have been a lot more aware if had gone much quicker. Not too much reaction though...
Circuits 30:00 [4]
quick post-run circuit, still avoiding the hopping
Monday Dec 22, 2008 #
Road biking 47:00 [3]
Watched the test match drift towards a draw in the morning. Should have gone out then - instead just squeezed in a short ride before dark.
Saturday Dec 20, 2008 #
Road biking 48:00 [3]
Cycled in to get my car after JOK Scotland meal last night. Went through Cambusbarron and down past Sauchie Crags, didn't quite have the daylight to do the full circuit past the Long Line so turned round and headed back.
Not the best ride, the road surface is a bit iffy in places and it was wet too, plus felt very weak on the hills. If I am going to do more biking then may need to get a few more hill-friendly gears added to my bike....
Not the best ride, the road surface is a bit iffy in places and it was wet too, plus felt very weak on the hills. If I am going to do more biking then may need to get a few more hill-friendly gears added to my bike....
Gym ((cross trainer)) 45:00 [2]
shoes: Brooks Adrenaline Nov 2008
Headed to the gym after getting my car, met bradc in there so had a good chat while we were on the cross-trainer, not a good move to be next to him though as he was definitely pushing harder than me!
Gym 45:00 [3]
shoes: Brooks Adrenaline Nov 2008
Stayed in the gym for a while, did various sets of weights mostly at 3 sets of 20 each, plus some stretching and abs work. Finished with Lard's favourite 'hundreds', pathetically had to have a rest in the middle so did 110 to make up for it.
Calf felt pretty iffy today, hope this session today loosens it off rather than making it worse!
Calf felt pretty iffy today, hope this session today loosens it off rather than making it worse!
Friday Dec 19, 2008 #
Note
(rest day)
Went to the physio again this morning. Achilles is making progress so I will try another short jog or two this week. Physio doesn't seem too keen on me doing hill reps for a while though, very handy!
Again planning to go to the gym in the evening....
Except that I don't know what all the massage at physio did to my calf but it got tighter and sorer all day, so in the end decided not to do anything and see how it is in the morning.
Again planning to go to the gym in the evening....
Except that I don't know what all the massage at physio did to my calf but it got tighter and sorer all day, so in the end decided not to do anything and see how it is in the morning.
Thursday Dec 18, 2008 #
Note
(rest day)
Planned to go to the gym.
Didn't go.
Didn't go.
Wednesday Dec 17, 2008 #
Note
(rest day)
Achilles feels like it may be on the mend, no reaction to Tuesday. Still just about fighting off getting a cold, sore throat lingering but not getting worse. Having the evening in Glasgow and getting back to Stirling after midnight really helps with that too of course....
Tuesday Dec 16, 2008 #
Gym (static bike) 30:00 [3]
Showed up for intervals, gutted to miss the joyous 2 man 10km relay on the track but knew I shouldn't, headed into the gym instead. Short warm up and then 15 mins of high effort reps. Didn't pay much attention to bike setup which may be why glutes and ITBs were killing by the end. Quick warm down and some brief stretching out....
Running 15:00 [1]
shoes: Brooks Adrenaline Nov 2008
....before a gentle experimental jog down to see the end of the interval session and join in the warm down. Achilles didn't feel too bad and it was good to be running again, hopefully no reaction in the morning. Got back to the cars but of course all my kit was in the locker in the gym.....
Gym 45:00 [3]
shoes: Brooks Adrenaline Nov 2008
...so I thought I may as well do some more while I was there. 15 mins on the elliptical trainer, 10 mins on the stepper, a quick circuit of some of the weights (mainly leg ones), and then just as I was leaving I saw the Concept II rower....
Wasn't too impressed with my efforts on the rower at La Santa so thought I should have a little shot and see if I could use some better technique (and start off a little slower/more calmly!). Took it pretty steady and pushed a little at the end - even so was only 20sec slower for the 2km than in the CLS challenge, so even more unimpressed with my efforts there now!
Wasn't too impressed with my efforts on the rower at La Santa so thought I should have a little shot and see if I could use some better technique (and start off a little slower/more calmly!). Took it pretty steady and pushed a little at the end - even so was only 20sec slower for the 2km than in the CLS challenge, so even more unimpressed with my efforts there now!
Monday Dec 15, 2008 #
Pilates 30:00 [3]
santa hat and all
Circuits (with bonus games) 40:00 [3]
shoes: Brooks Adrenaline Nov 2008
and then curry - luckily weigh in was before not after...
Sunday Dec 14, 2008 #
Note
(rest day)
Still resting achilles...340 hours logged YTD.......17 days to go.....
Saturday Dec 13, 2008 #
Note
(rest day)
Lazy day on pretext of resting achilles
Friday Dec 12, 2008 #
Note
(rest day)
Went to the physio.
Good news - my ankle is improving quicker than anticipated
Bad news - my achilles is still pretty iffy, still no running for a bit
Good news - my ankle is improving quicker than anticipated
Bad news - my achilles is still pretty iffy, still no running for a bit
Thursday Dec 11, 2008 #
Turbo Trainer 25:00 [4]
At a work thing all day at Dalmahoy with Xmas party in the evening. Had a couple of beers late afternoon but still managed to get myself along to the gym at 6.30pm and have a quick spin on a bike before the evening do. Short warm up and down and 18 mins hard in between, got my pulse up pretty high.
First Xmas dinner of the year after, even if I did miss the FVO one!
First Xmas dinner of the year after, even if I did miss the FVO one!
Wednesday Dec 10, 2008 #
Orienteering 1:28:00 [1] ***
spiked:21/23c
FVO night-o at Abbey Craig, decided I could take my dodgy achilles/ankle on a little stroll.
Set off late planning just on walking and maybe collecting some in, when I caught up some scouts at #1 then I decided collecting them wasn't such a good idea!
Managed the occasional trot on flat soft even paths (not many of these to be found though!) but mostly just walked round at a good pace. Enjoyed it (it was a lovely night) and did the Long course in the end, although occasionally got distracted at the various cross-over points by trying to see how everyone was getting on in the race.
Collected in the final few flags on my way back and timed it beautifully to meet Forest one minute from the car park after he had just got changed to head out and collect them!
Not the most demanding 88mins in my 2008 training diary.....but at this stage they all count!!
Set off late planning just on walking and maybe collecting some in, when I caught up some scouts at #1 then I decided collecting them wasn't such a good idea!
Managed the occasional trot on flat soft even paths (not many of these to be found though!) but mostly just walked round at a good pace. Enjoyed it (it was a lovely night) and did the Long course in the end, although occasionally got distracted at the various cross-over points by trying to see how everyone was getting on in the race.
Collected in the final few flags on my way back and timed it beautifully to meet Forest one minute from the car park after he had just got changed to head out and collect them!
Not the most demanding 88mins in my 2008 training diary.....but at this stage they all count!!
Tuesday Dec 9, 2008 #
Note
(rest day)
Glorious sunshine reflecting off the snow covered nmountains I can see from my office window, a fantastic day for a run.
But v early start, shouldn't be running, and it will be dark when I leave work anyway. Lazy option of snooze then Spooks catch up sounding oh-so-appealing at the moment....
But v early start, shouldn't be running, and it will be dark when I leave work anyway. Lazy option of snooze then Spooks catch up sounding oh-so-appealing at the moment....
Monday Dec 8, 2008 #
Note
342 days gone before today.
337 hours logged so far.
Surely.....
337 hours logged so far.
Surely.....
Pilates 30:00 [3]
Only one more week and we qualify for the end of season curry!
Scales were weighing awful heavy today it seemed.....
Scales were weighing awful heavy today it seemed.....
Circuits 40:00 [3]
shoes: Brooks Adrenaline Nov 2008
Took it pretty steady on some of them - no left foot hopping or step-ups, and certainly no telemark co-ordination stuff - did do some extra abs stuff instead.
Ankle swelling is definitely less but now that I am not taking loads of ibuprofen each day I have discovered that it still hurts a bit so trying to be cautious.
Ankle swelling is definitely less but now that I am not taking loads of ibuprofen each day I have discovered that it still hurts a bit so trying to be cautious.
Sunday Dec 7, 2008 #
Road biking 1:20:00 [2]
Met up with my brother and went for an enjoyable jaunt along the national cycleway through Cannon Park, along the river and back along the canal. Plus the obligatory less fun sections through central Birmingham at the very beginning and end. Another bright clear sunny freezing cold day - ace.
Followed up with lunch in the fantastic German Market they have in Birmingham for Christmas - a nice glass of gluhwein after lunch was perfect!
Followed up with lunch in the fantastic German Market they have in Birmingham for Christmas - a nice glass of gluhwein after lunch was perfect!
Saturday Dec 6, 2008 #
Note
(rest day)
Absolutely glorious day in Derbyshire, crisp and cold with clear blue skies all day.
So I sat in BOF office from 9am until gone 5pm. At least I am off running for the moment anyway.
So I sat in BOF office from 9am until gone 5pm. At least I am off running for the moment anyway.
Friday Dec 5, 2008 #
Note
(rest day)
Had the day off, went to the physio for an hour or so. Thought about going biking but persuaded myself it was probably a bit icy on the roads....
Headed south in the evening ready for a joyous day in BOF office on Saturday.
Headed south in the evening ready for a joyous day in BOF office on Saturday.
Thursday Dec 4, 2008 #
Running 25:49 [3] 5.0 km (5:10 / km)
shoes: Brooks Adrenaline Nov 2008
Not quite the stretching or "the" morning run, but did struggle out of bed for one last jog to wake myself up a bit. Can't really claim this was fun.
Circuits 1:00:00 [2]
shoes: Brooks Adrenaline Nov 2008
Failed to spin out the apartment-clearing process for long enough and so was able to get to circuits for one final session before departure. A sorry collection of people were there to cause the watching Toni amusement. Definitely funny if not fun.
Then pool bar lunch followed by lengthy airport queuing behind green-to-the-gills Glaswegian "ladies". Could have done without the bit where it overflowed past the gills though.....
Then pool bar lunch followed by lengthy airport queuing behind green-to-the-gills Glaswegian "ladies". Could have done without the bit where it overflowed past the gills though.....
Wednesday Dec 3, 2008 #
Road biking race 31:22 [5] 15.2 km (2:04 / km)
max:148
Mini-triathlon with Andy M doing the swim and me doing the bike then run. Did 30:02 last year but much more windy this year and people were in general around 2 mins slower - happy with the time even if I STILL haven't cracked that pesky 30min barrier!
Andy did a good swim and I was one of the first few off on the bike (5th) - one of the Team Button entourage was long gone and the man himself was 90secs ahead of me.
Really windy conditions which made the biking a lot tougher than in the duathlon - they did help on the ascent though plus I felt stronger on the bike than Monday. Started off hard and got a place early, could see the others ahead and pushed hard but they were going well. Got caught just before the roundabout at the turn point, but pushed very hard into the wind on the descent and home, got a gap again and a 25sec lead back on him ready for the run.......
Andy did a good swim and I was one of the first few off on the bike (5th) - one of the Team Button entourage was long gone and the man himself was 90secs ahead of me.
Really windy conditions which made the biking a lot tougher than in the duathlon - they did help on the ascent though plus I felt stronger on the bike than Monday. Started off hard and got a place early, could see the others ahead and pushed hard but they were going well. Got caught just before the roundabout at the turn point, but pushed very hard into the wind on the descent and home, got a gap again and a 25sec lead back on him ready for the run.......
Running race 19:57 [4] 4.6 km (4:20 / km)
max:156 shoes: Brooks Adrenaline Nov 2008
.....so after pushing hard on the bike set off on the run with pretty wobbly legs. Got into it a bit but got caught by the same guy again at the turnpoint - he was talking to me which was a bit of a giveaway that he had more to give, and sure enough he cruised away on the run back. Was a bit disappointed not to give him more of a race but did find out afterwards that he was in the top 100 finishers at Ironman UK triathlon in Sherborne this Sept so maybe not really a surprise to be beaten by him!
Well put in my place by Mr Button too - beat me by nearly a minute on the bike and well over a minute on the run - plus he had of course done the swim too. It is almost like he is a full time professional athlete (Honda news yet to break then.....) who is 15 years younger than me!
Well put in my place by Mr Button too - beat me by nearly a minute on the bike and well over a minute on the run - plus he had of course done the swim too. It is almost like he is a full time professional athlete (Honda news yet to break then.....) who is 15 years younger than me!
Note
Hired a car after breakfast and spent the rest of the day touring the island, fitted in quite a bit (Mirador del Rio, Cuevas do los Verdes, Jardin del Cactus, Cesar Manrique Foundation, drive back through Timanfaya).
Then posse diploma harvesting session, meal, and banterous final evening.....
Then posse diploma harvesting session, meal, and banterous final evening.....
Tuesday Dec 2, 2008 #
Stretching 10:00 [2]
shoes: Brooks Adrenaline Nov 2008
Not too many takers this morning.....
Running 25:50 [3] 5.0 km (5:10 / km)
shoes: Brooks Adrenaline Nov 2008
....which was good as it allowed me to take the morning run nice and easy...
Tennis 1:00:00 [2]
shoes: Brooks Adrenaline Nov 2008
Was going to go out road biking. But hadn't booked a bike and had to wait until 10am to see if there were any left. Waited until 10am. There were not.
So Ross (shouldn't stretch calf) and Jon (shouldn't stretch achilles or turn ankle) decided that tennis was the ideal activity for us...luckily we both survived with no increase to injury levels, with Rosco serving his way to a 6-3 victory...
So Ross (shouldn't stretch calf) and Jon (shouldn't stretch achilles or turn ankle) decided that tennis was the ideal activity for us...luckily we both survived with no increase to injury levels, with Rosco serving his way to a 6-3 victory...
Yoga 1:00:00 [1]
Back with the yoga man. He had brought the cold wind with him again. But he worked his relaxing magic again too. Which was nice. And relaxing.
Orienteering race 9:33 [4] ****
shoes: Brooks Adrenaline Nov 2008
The 2009 CLS sprint race. Well planned by Toni and avoiding the worst map inaccuracies. Well won by Tisvilde Tim in just over 8 mins, with Jase and Andy both just under 9mins. Didn't run that hard and had trouble spotting the "flag" at a couple of them, plus made one small mistake. Having said that then not quite sure I could have got down to 8 minutes, to be honest.
Stretching 1:00:00 [1]
Got some massage from skyhigh on my ankle (plus a telling off for not doing so before), then managed the stretching class - which for some reason then had hardly any stretching of calf etc in it this time!
Monday Dec 1, 2008 #
Duathlon race 52:32 [5]
shoes: Brooks Adrenaline Nov 2008
Time for some racing, early morning racing it was too with an 8am start, hardly my forte.
2.5km run - 14.8km cycle - 2.5km run.......although the run is more like 2.7 or 2.8km
Over a minute quicker than last year but sadly 4 secs slower than Lard was last year - I was 4th but would have been 5th if Rosco hadn't dropped out with dodgy calf during second run. This left it open for James W to win in 50:40 and Andy S to come second in 51:24. I was 7th after first run and 6th after the bike but had caught 5th, managed (surprisingly) to get away from Tisvilde Tim early on the second run and hold on by 40-50m.
Conditions were a bit slippery after it poured with rain all night - the run conditions were probably worse than for the bike although we were riding through puddles in La Santa village. Not sure whether it was the wet weather or the strong field that scared Jenson Button off as he was down to race - however by repute he is a master racer in wet conditions so I can only assume it was the standard of competition!
first run 11:01 (last year 11:31)
bike 30:17 (last year 30:02)
second run 11:15 (last year 12:09)
Runs were okay although should have pushed a bit harder on the first run to be closer to the front, might have been able to have a go at chasing the others on the bike then - although having said that then I felt disappointingly weak on the bike during the ascent, even dropped down to the granny ring at one point! Rode the whole thing alone which didn't help, could see the others in a group ahead but was getting no nearer at all.
2.5km run - 14.8km cycle - 2.5km run.......although the run is more like 2.7 or 2.8km
Over a minute quicker than last year but sadly 4 secs slower than Lard was last year - I was 4th but would have been 5th if Rosco hadn't dropped out with dodgy calf during second run. This left it open for James W to win in 50:40 and Andy S to come second in 51:24. I was 7th after first run and 6th after the bike but had caught 5th, managed (surprisingly) to get away from Tisvilde Tim early on the second run and hold on by 40-50m.
Conditions were a bit slippery after it poured with rain all night - the run conditions were probably worse than for the bike although we were riding through puddles in La Santa village. Not sure whether it was the wet weather or the strong field that scared Jenson Button off as he was down to race - however by repute he is a master racer in wet conditions so I can only assume it was the standard of competition!
first run 11:01 (last year 11:31)
bike 30:17 (last year 30:02)
second run 11:15 (last year 12:09)
Runs were okay although should have pushed a bit harder on the first run to be closer to the front, might have been able to have a go at chasing the others on the bike then - although having said that then I felt disappointingly weak on the bike during the ascent, even dropped down to the granny ring at one point! Rode the whole thing alone which didn't help, could see the others in a group ahead but was getting no nearer at all.
Running warm up/down 10:00 [2]
shoes: Brooks Adrenaline Nov 2008
Not including the very welcome time spent standing in the icy pool afterwards...
Running race 12:49 [5]
shoes: Brooks Adrenaline Nov 2008
Large breakfast and copious coffee after the duathlon, didn't even manage the stretching class but instead soaked up the sun beside the pool.
Finally we all roused ourselves for the Aquathlon, the number of injuries and ailments and non-swimmers meaning we had quite a few teams as well as individuals.
I was with Andy Mitchell (as last year) and we gloriously retained our team title, a bit more satisfying than last year though as this year we did actually beat all the individuals! Felt better on the run that this morning, set out third and passed the other two about half way - realised afterwards that one of them was the guy who was third ahead of me in the duathlon (and beat me on both runs then) so pleased about that.
As for duathlon, better time than last year (12:49 vs 13:12) - if I recall I did feel dreadful on the run last year though!
Finally we all roused ourselves for the Aquathlon, the number of injuries and ailments and non-swimmers meaning we had quite a few teams as well as individuals.
I was with Andy Mitchell (as last year) and we gloriously retained our team title, a bit more satisfying than last year though as this year we did actually beat all the individuals! Felt better on the run that this morning, set out third and passed the other two about half way - realised afterwards that one of them was the guy who was third ahead of me in the duathlon (and beat me on both runs then) so pleased about that.
As for duathlon, better time than last year (12:49 vs 13:12) - if I recall I did feel dreadful on the run last year though!
Note
Managed a full round of mini-golf this afternoon (which for some reason at La Santa is only 17 holes??). Was tied with last year's winner at the turn but preoccupation with fashion advice and giggling distracted her and I was left with the 2009 title. I think that was what happened - either that or she bottled it this year at the thought of proving that last year was anything other than a fortunate one-off fluke......