Training Log Archive: Jon XIn the 31 days ending Jan 31, 2009:
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Friday Jan 30, 2009 #
Running 56:38 [3]
ahr:139 shoes: Brooks Adrenaline Nov 2008
Lunchtime run from work up into Polmaise with Brian Whitworth, probably more than five years since we last managed a lunchtime run together, shocking.
No real change since then though, Brian hasn't run for months but as ever was trotting along quite happily with me labouring to keep up. Felt pretty weary on the climbs and looking forward to a rest day tomorrow!
Tried to check out the spraypaint markings of the FVO terrain time trial ready for Saturday week's running of it. They were nice and clear for the first woodland section, then I lost the markings and couldn't quite remember the route, never found markings again so will need some extra paint or flags methinks.
No real change since then though, Brian hasn't run for months but as ever was trotting along quite happily with me labouring to keep up. Felt pretty weary on the climbs and looking forward to a rest day tomorrow!
Tried to check out the spraypaint markings of the FVO terrain time trial ready for Saturday week's running of it. They were nice and clear for the first woodland section, then I lost the markings and couldn't quite remember the route, never found markings again so will need some extra paint or flags methinks.
Thursday Jan 29, 2009 #
Intervals hills 30:00 [4]
max:161 shoes: Brooks Adrenaline Nov 2008
Thought someone had better turn up to hills to keep the virtuous Longhurst Ladies company!
Wasn't sure whether I was pushing my injury-recovery luck to try them (okay, I was) so started off fairly tentative: whilst still trying to stay ahead of Abii of course....
Seemed to be okay so did the full set of 30-60-90-120-150-120-90-60-30 with jog back recovery. This means recovery is quite long which made it a bit easier, although trying to heel strike even on the steepest bits made it a bit harder...
First hill session since 1 May, hmmmm...
Wasn't sure whether I was pushing my injury-recovery luck to try them (okay, I was) so started off fairly tentative: whilst still trying to stay ahead of Abii of course....
Seemed to be okay so did the full set of 30-60-90-120-150-120-90-60-30 with jog back recovery. This means recovery is quite long which made it a bit easier, although trying to heel strike even on the steepest bits made it a bit harder...
First hill session since 1 May, hmmmm...
Running warm up/down 27:00 [3]
shoes: Brooks Adrenaline Nov 2008
Wednesday Jan 28, 2009 #
Note
Quite an interesting article about Beijing Olympics (to athletics stats geeks anyway) at http://news.bbc.co.uk/sport1/hi/athletics/7854443....
Particuarly the legends over 10000m: Dibaba running the penultimate 100m of the womens' race faster than any of the 1500m women ran that section of their race (not sure that says much for the 1500m women...); and Bekele winding it up and up from 500m to go, covering the penultimate 100m of his race in 12.5 seconds!
Particuarly the legends over 10000m: Dibaba running the penultimate 100m of the womens' race faster than any of the 1500m women ran that section of their race (not sure that says much for the 1500m women...); and Bekele winding it up and up from 500m to go, covering the penultimate 100m of his race in 12.5 seconds!
Running 1:02:00 [3]
shoes: new Inov8 Roclite
FVO headtorch run round Abbey Craig and Hermitage Wood, v civilised mega cruisy pace tonight. Not helped as I managed to take us the wrong way in Hermitage Wood - I have only been there a couple of hundred times or so after all!
Tuesday Jan 27, 2009 #
Note
Put my 10km time from Kilmarnock last year into the Runners World race time predictor - with that time I should expect to do a marathon in 2:59:56 apparently......
Intervals intervals 10:00 [4]
ahr:157 max:169 shoes: Brooks Adrenaline Nov 2008
Finally, some real training!
Well sort of anyway, a gentle-ish reintroduction as did just the second half of the FVO intervals session, 10*45s on with 15s recovery. Leg felt okay and didn't feel like I was working too hard, not sure how much more speed I had though (plus pulse seems to have gone quite high).
Fingers crossed leg is okay in the morning but hopefully I am just about back - it was a good feeling to get back to the car having actually done some training!
Well sort of anyway, a gentle-ish reintroduction as did just the second half of the FVO intervals session, 10*45s on with 15s recovery. Leg felt okay and didn't feel like I was working too hard, not sure how much more speed I had though (plus pulse seems to have gone quite high).
Fingers crossed leg is okay in the morning but hopefully I am just about back - it was a good feeling to get back to the car having actually done some training!
Running warm up/down 42:00 [3]
shoes: Brooks Adrenaline Nov 2008
Keen to do a proper warm up so did some laps of the track and then ran round the grass on the inside at a decent pace during the first half of the interval session.
A few laps to warm down - after that no-one else was keen for a lap of the loch and I was easily talked out of it!
A few laps to warm down - after that no-one else was keen for a lap of the loch and I was easily talked out of it!
Monday Jan 26, 2009 #
Pilates 35:00 [2]
A bit sore this week...
Circuits 40:00 [3]
shoes: Brooks Adrenaline Jan 2008
......as were these...even the warm up and the stretching afterwards!
Sunday Jan 25, 2009 #
Running 1:28:00 [3]
shoes: new Inov8 Roclite
Thought I would be pushing my luck taking on Jase's birthday run of the Ochils traverse from Glendevon to Sheriffmuir Inn and so had settled for the 'easy' option of a loop from Sheriffmuir. It ended up as just me, MC and Fi - MC just did the first bit then headed back, whilst Fi and I headed up towards Blairdenon thinking that we may meet the birthday posse up there.
My legs were pretty wrecked from the day before and I was finding it tough going uphill into the wind, and once the snow got knee deep we were reduced to a walk on the steep bit. Luckily Fi was in trainers and kept falling over which helped me keep up with her!
Got to the subsidiary summit at 616m and by then it was clear that given the deep snow, the posse would be taking a lot longer than anticipated. It was also clear that if we went to the main summit (only a tantalising 400m and 15m climb away!) then we would not get back to the Inn before they stopped serving food at 2.30pm. Tricky one! So back we went and into the Inn for 2.28pm, ordered soup, got changed, came back and it was ready and very tasty, perfect!
The posse had needed to drop down to Alva and were in the Cross Keys, met them there and then met them all again in the River House for more festivities just a couple of hours later. And then Jase seemed strangely unfamiliar with the pubs of Stirling so needed to visit a couple to round off the evening. Fun day but tired when I got home!
My legs were pretty wrecked from the day before and I was finding it tough going uphill into the wind, and once the snow got knee deep we were reduced to a walk on the steep bit. Luckily Fi was in trainers and kept falling over which helped me keep up with her!
Got to the subsidiary summit at 616m and by then it was clear that given the deep snow, the posse would be taking a lot longer than anticipated. It was also clear that if we went to the main summit (only a tantalising 400m and 15m climb away!) then we would not get back to the Inn before they stopped serving food at 2.30pm. Tricky one! So back we went and into the Inn for 2.28pm, ordered soup, got changed, came back and it was ready and very tasty, perfect!
The posse had needed to drop down to Alva and were in the Cross Keys, met them there and then met them all again in the River House for more festivities just a couple of hours later. And then Jase seemed strangely unfamiliar with the pubs of Stirling so needed to visit a couple to round off the evening. Fun day but tired when I got home!
Saturday Jan 24, 2009 #
Event: EUOC Burns Weekend
Running race 1:11:28 [5] 10.6 km (6:45 / km) +565m 5:19 / km
shoes: new Inov8 Roclite
The complex logistics of two FVO teams for the Devil's Burdens relay where most people were dashing off to Edinburgh City Race afterwards, some people had childcare duties, and some people were nursing injuries all seemed to work out okay......although somehow they also meant I was easing my dodgy achilles/ankle/calf back into running by doing the longest toughest leg with the much-faster-than-me Rosco. Some might describe that as careless....
Initial sensible plan of skipping spectator duties at the leg 1/2 changeover so we could have a long warm up soon went out the window, but luckily as it turned out we did have a fair chunk of time for some jogging and stretching before starting.
Can't really decide if I am pleased with how it went or disappointed! I guess the answer is pleased to survive it unscathed but had it brought home that there is work to do before I get back to where I would like to be. Time is a few seconds faster than I ran with Pat in 2007 but 6 mins slower then Forest and Fraser ran up ahead of us this year. Pleasingly passed 25 teams and were passed by none, however we did start quite a long way back....
Took it steady up the first steep climb and then settled into things okay, felt very out of practice though, we were passing teams but I couldn't really tell what sort of pace we were actually going at. Struggled on the climb up West Lomond and minced down the slippery slopes to the next checkpoint in the gully so lost a bit of time there, not too bad afterwards though.
Straight off to Edinburgh after finishing to try and make City Race start times, so no time for a warm-down......
Initial sensible plan of skipping spectator duties at the leg 1/2 changeover so we could have a long warm up soon went out the window, but luckily as it turned out we did have a fair chunk of time for some jogging and stretching before starting.
Can't really decide if I am pleased with how it went or disappointed! I guess the answer is pleased to survive it unscathed but had it brought home that there is work to do before I get back to where I would like to be. Time is a few seconds faster than I ran with Pat in 2007 but 6 mins slower then Forest and Fraser ran up ahead of us this year. Pleasingly passed 25 teams and were passed by none, however we did start quite a long way back....
Took it steady up the first steep climb and then settled into things okay, felt very out of practice though, we were passing teams but I couldn't really tell what sort of pace we were actually going at. Struggled on the climb up West Lomond and minced down the slippery slopes to the next checkpoint in the gully so lost a bit of time there, not too bad afterwards though.
Straight off to Edinburgh after finishing to try and make City Race start times, so no time for a warm-down......
Orienteering race 58:15 [4] **** 6.3 km (9:15 / km)
ahr:152 29c shoes: Brooks Adrenaline Nov 2008
....where we arrived without any real time for a warm up except a quick dash to the start. Well more a slow hobble to the start actually.
Legs felt pretty sore so never travelling particularly quickly, just about managed to keep jogging up the many many flights of steps but it was all very hard work!
Actual distance run was 9.73km, probably a couple of routes in there that were slightly longer than the optimal route. Still enjoyed it despite running so much slower than I should have been - and at least I didn't get disqualified this year!
Legs felt pretty sore so never travelling particularly quickly, just about managed to keep jogging up the many many flights of steps but it was all very hard work!
Actual distance run was 9.73km, probably a couple of routes in there that were slightly longer than the optimal route. Still enjoyed it despite running so much slower than I should have been - and at least I didn't get disqualified this year!
Running warm up/down 15:00 [3]
no warm down after Edinbugh either...
Friday Jan 23, 2009 #
Note
(rest day)
Had my kit for a lunchtime run but somehow I was just too busy, next Friday maybe...
Thursday Jan 22, 2009 #
Note
(rest day)
had work drinks/meal in Zingermans in Stirling - well worth another visit sometime....
Wednesday Jan 21, 2009 #
Orienteering 1:30:00 [3]
shoes: new Inov8 Roclite
Control hanging at Polmaise. Issues at work meant a two hour delay before I could leave.....so I had just over an hour to put them out and had to do it in the dark. Not quite as relaxing as my original plan of a stroll round in walking boots to put them out during the daylight, particularly had to hurry after I got lost in the green early on!
All seemed to go off okay and seemed to work well putting the course through the two small quarries which we haven't really used before - vegetation in them has grown up a bit since survey though - just another reason to get a new survey and a redrawn map!
Pushing my achilles luck with running for this long so pleased not to have to go out again to collect them in - thanks forestg/fraserp, rosco and jackb for doing the honours!
And a goodly feast for Louise's birthday afterwards, Smiling Jacks buffet up to scratch as always, just what was needed. And just for Abii.... http://www.ultimatedallas.com/multimedia/ ....
All seemed to go off okay and seemed to work well putting the course through the two small quarries which we haven't really used before - vegetation in them has grown up a bit since survey though - just another reason to get a new survey and a redrawn map!
Pushing my achilles luck with running for this long so pleased not to have to go out again to collect them in - thanks forestg/fraserp, rosco and jackb for doing the honours!
And a goodly feast for Louise's birthday afterwards, Smiling Jacks buffet up to scratch as always, just what was needed. And just for Abii.... http://www.ultimatedallas.com/multimedia/ ....
Tuesday Jan 20, 2009 #
Orienteering 40:00 [2]
shoes: new Inov8 Roclite
In London all day but got a snooze on the plane home, it landed half an hour early, the rain had stopped, and the stars were bright in the night sky. Plus I realised I hadn't checked out potentially dodgy control site for Wednesday night. So on with the headtorch and back out to Polmaise, very pleasant it was too. And the control site was okay, which helped.
Monday Jan 19, 2009 #
Orienteering 50:00 [2]
shoes: new Inov8 Roclite
Gentle lunchtime trot round Polmaise checking sites for Wednesday, worth going as I changed a couple of them. Achilles felt fine, calves felt v tight. A good excuse to go slowly!
Pilates 25:00 [2]
weight:78.8kg
FVO Pilates session, not sure I am getting any better, maybe it would help if I actually made a session on time...
Circuits 40:00 [3]
Including warmup and stretches etc afterwards. Still being cautious and doing alternatives to some of the exercises that are tougher on the achilles/calf.
Sunday Jan 18, 2009 #
Mountain biking 1:30:00 [3] 32.0 km (2:49 / km)
Parked up at Fairholmes for some biking - Kim had kindly lent me Ricky's bike which was a lot more upmarket than any hire bike - very handy for keeping up with Martin as the two of us headed round the south then north loops! About an hour and a quarter round the two and then a quick loop to meet up with the girls at the end.
Glorious day despite the forecast hail and snow, really enjoyed it. Then off to Hathersage for welcome pint of tea and giant yorkshire pud!
Glorious day despite the forecast hail and snow, really enjoyed it. Then off to Hathersage for welcome pint of tea and giant yorkshire pud!
Note
Got a bit carried away with the achilles exercies (calf raises etc) at the weekend. My achilles feels a lot better but my calves are wrecked!
Saturday Jan 17, 2009 #
Note
(rest day)
Spent the morning buying walking boots, hopefully this will mean rather fewer occasions for cutting steps when winter walking! Then off to see the Chapmans and their new baby, stayed longer than expected so didn't make it out for a run, careless...
Friday Jan 16, 2009 #
Running 38:00 [2]
shoes: new Inov8 Roclite
A run! Although it was supposed to be a jog/walk but I got a bit enthusiastic....
Headed out to Polmaise at lunchtime to suss out things before I finish planning the night event for next week This would have worked better if I hadn't spent most of the run investigating the unmapped bit and thinking we should map it!
Enjoyed being out running at last and achilles not too bad, however as soon as I got in terrain it became clear that my ankle hasn't really improved in the past few weeks, was very unconfident running across rough stuff. But definitely a plus to be out - quite a nature trail with red squirrel, deer and buzzard all spotted in quick succession - had forgotten there were red squirrels there.
Headed out to Polmaise at lunchtime to suss out things before I finish planning the night event for next week This would have worked better if I hadn't spent most of the run investigating the unmapped bit and thinking we should map it!
Enjoyed being out running at last and achilles not too bad, however as soon as I got in terrain it became clear that my ankle hasn't really improved in the past few weeks, was very unconfident running across rough stuff. But definitely a plus to be out - quite a nature trail with red squirrel, deer and buzzard all spotted in quick succession - had forgotten there were red squirrels there.
Thursday Jan 15, 2009 #
Recovery walking 35:00 [1]
shoes: black work shoes
Realised that although I have been in the gym a lot, I haven't really needed to walk anywhere and I need to get my achilles working a bit to see how it reacts before I think about going back to running. So I headed for the FVO hill sesion although I was careful to stay in my work clothes as in trainers I may have found it just too tempting....
Drove round to the start point, no sign of anyone so walked up the hill to Lady's Rock, still no sign so uncharitably wondered whether they had all wimped out and gone for a run. Decided they wouldn't have, so headed back towards the start and met them (Lard, Abi, Elle, Virgin) heading up the hill finishing the first set - impressed by how quickly they were all moving. Walked briskly up and down the hill a couple more times as they did their sets, as they were on 30/30 all the way up and their recovery was jog back then I could almost keep up which gave me lots of opportunity for 'motivational' encouragement.....
Drove round to the start point, no sign of anyone so walked up the hill to Lady's Rock, still no sign so uncharitably wondered whether they had all wimped out and gone for a run. Decided they wouldn't have, so headed back towards the start and met them (Lard, Abi, Elle, Virgin) heading up the hill finishing the first set - impressed by how quickly they were all moving. Walked briskly up and down the hill a couple more times as they did their sets, as they were on 30/30 all the way up and their recovery was jog back then I could almost keep up which gave me lots of opportunity for 'motivational' encouragement.....
Turbo Trainer 30:00 [3]
Thought I had better do something else as well so sat on the turbo trainer, stuck the bike in hardest gear, and pushed it out at low revs for half an hour while I read an old Trail magazine.
It had an article which gave "the UK's seven summits" - not the seven highest but the seven high ones it thought were the best parallels the UK has to the seven which are the highest from each continent.
The seven chosen were Ben Macdui, Tryfan, Skiddaw, Ingleborough, Ben Alder, An Teallach and Snowdon. I have been up the first five but a few New Year's ago didn't fancy An Teallach in snow and ice and went for an epic snowy walk in the Fannichs instead. Surprisingly have never been up Snowdon either but to my shame did fail once on a blazing hot day when we attempted the Welsh 3000's - got very dehydrated and was cramping on the descent off Elidir Fawr after the Glyders so didn't fancy Crib Goch much as the way up Snowdon. Gutted seeing as the others carried on and made it - it is unfinished business so I really will need to go back sometime!
It had an article which gave "the UK's seven summits" - not the seven highest but the seven high ones it thought were the best parallels the UK has to the seven which are the highest from each continent.
The seven chosen were Ben Macdui, Tryfan, Skiddaw, Ingleborough, Ben Alder, An Teallach and Snowdon. I have been up the first five but a few New Year's ago didn't fancy An Teallach in snow and ice and went for an epic snowy walk in the Fannichs instead. Surprisingly have never been up Snowdon either but to my shame did fail once on a blazing hot day when we attempted the Welsh 3000's - got very dehydrated and was cramping on the descent off Elidir Fawr after the Glyders so didn't fancy Crib Goch much as the way up Snowdon. Gutted seeing as the others carried on and made it - it is unfinished business so I really will need to go back sometime!
Wednesday Jan 14, 2009 #
Gym (static bike) 30:00 [3]
ahr:123 max:156
Didn't have long as although missing out on the FVO run I didn't want to miss out on the FVO soup afterwards courtesy of Brad and Beccy. Not to mention (as it turned out) the FVO sausage rolls and crumble and ice cream and wine and muffins and so on. Although actually it seems I have mentioned them.
Started at 70-75 rpm and just increased by 5rpm every three minutes until 105-110 rpm, then 6 mins warm down back at a more leisurely pace. Heart rate went up steadily but only really working quite hard for a fairly short time.
Started at 70-75 rpm and just increased by 5rpm every three minutes until 105-110 rpm, then 6 mins warm down back at a more leisurely pace. Heart rate went up steadily but only really working quite hard for a fairly short time.
Tuesday Jan 13, 2009 #
Gym intervals (cross-trainer) 24:00 [4]
ahr:150 max:164 shoes: Brooks Adrenaline Jan 2008
Wasn't quite sure what the FVO interval session was but tried to remember and do the same on the cross-trainer - did 12 times 90s with 30s recovery which felt like hard work by the end.
Gym warm up/down (cross-trainer) 36:00 [3]
shoes: Brooks Adrenaline Jan 2008
21 mins before, 15 after.
Monday Jan 12, 2009 #
Pilates 25:00 [2]
weight:79.8kg
those pesky side planks - I am so much better at one side than the other!
Circuits 35:00 [3]
shoes: Brooks Adrenaline Nov 2008
(including warm up/down) Still being eased back in gently by Jase so time still reduced. Avoided the impact exercises and did some extra situps instead.
Then The Dark Knight at Coustick Cinemas, thought the film was brilliant and the venue was well up to scratch too!
Then The Dark Knight at Coustick Cinemas, thought the film was brilliant and the venue was well up to scratch too!
Sunday Jan 11, 2009 #
Gym (static bike) 15:00 [3]
Gradual warm-up, stepped the rpm up by 5 every 2.5 mins, last 2.5 mins at same intensity as my reps yesterday.
Gym (cross-trainer) 35:00 [4]
max:163 shoes: Brooks Adrenaline Nov 2008
2 mins warm up then 6 x 4mins hard/1 min easy, then 4 mins warm down. Working pretty hard by the final one.
Gym 35:00 [3]
Two sets round weights circuit plus some abs work, didn't quite finish the abs stuff before they decided it was time to close for the night.
Saturday Jan 10, 2009 #
Gym (static bike) 35:00 [4]
max:163
V windy and wet in Stirling today. However went to physio this morning and she told me not to run for at least another week, so I couldn't go out in it anyway => off to the gym again instead.
Did 10mins warm up, then 10 x 90/30s, trying to keep at 100-105 rpm at decent resistance during each 90secs, seemed quite hard work and got heart rate up to similar levels as a track session. Then a 5 mins easy warm down.
Did 10mins warm up, then 10 x 90/30s, trying to keep at 100-105 rpm at decent resistance during each 90secs, seemed quite hard work and got heart rate up to similar levels as a track session. Then a 5 mins easy warm down.
Gym (cross-trainer) 30:00 [3]
ahr:147 max:151 shoes: Brooks Adrenaline GTS
Finally starting to get on a bit better with the cross-trainer, got heart rate up to a decent level.
Stretching 5:00 [1]
a bit of stretching before and after, a bit sweat-soaked after the other sessions to stay and do some weights!
Friday Jan 9, 2009 #
Gym 1:45:00 [3]
shoes: Brooks Adrenaline GTS
Some low impact stuff in the gym - 15 mins or so warm up on bike, 30 mins on cross-trainer, 15 mins on stepper. Some stretching and abs stuff in between and then some weights and abs stuff afterwards.
Thursday Jan 8, 2009 #
Turbo Trainer 30:00 [3]
Achilles pretty crocked after last night's unwise running antics so no hill reps for me.
Thought I had better do something when I got home though, so sat on the turbo trainer for a while, 8 mins warm up, 20 mins hardish, 2 mins warm down......then into a conference call 2 mins later (or else I would have done longer - honest!).
Thought I had better do something when I got home though, so sat on the turbo trainer for a while, 8 mins warm up, 20 mins hardish, 2 mins warm down......then into a conference call 2 mins later (or else I would have done longer - honest!).
Wednesday Jan 7, 2009 #
Orienteering race 50:07 [4] ****
ahr:147 max:168 shoes: Brooks Adrenaline Nov 2008
FVO night race in Stirling Old Town, really enjoyable and definitely made a bit harder by all the fog - at its thickest in the graveyard which certainly gave an interesting atmosphere for the control there!
Big turn out tonight with lots of ESOC folk too - and a mad intense start with butterfly loops round Kings Knot - central control right at the top of all the ramps too, so not quite the 'take it steady' start I was planning for warming up my dodgy achilles! Cunning tactics by Rosco to make us start at the finish flag rather than the start flag but I don't think many people noticed!
Ran pretty steady and cautious on the slippery descents on grass and steps, trainers not ideal on the grass and Dixie overtook me twice on the same slippery hill, on the way to #14 and to #17! A little wobble with route choice change of mind on the way to #18, and the wrong route to the finish removed any chance I had of overtaking Paddy and Dixie who were both just in front.
Good stuff by Will who won in a bit over 46, two mins ahead of Roger and Fraser. Great work too by Hugh who got ahead of me with a better route to #13 and I never caught again, he was 4th and I was a minute or so behind him in 7th. Ahead of Helen B and Jase - would have been more satisfying if their torches had worked for the whole race!
Thanks to Rosco for a great fun race and arranging a very fine curry afterwards - not sure how I can match that standard at Polmaise in two weeks.....
Big turn out tonight with lots of ESOC folk too - and a mad intense start with butterfly loops round Kings Knot - central control right at the top of all the ramps too, so not quite the 'take it steady' start I was planning for warming up my dodgy achilles! Cunning tactics by Rosco to make us start at the finish flag rather than the start flag but I don't think many people noticed!
Ran pretty steady and cautious on the slippery descents on grass and steps, trainers not ideal on the grass and Dixie overtook me twice on the same slippery hill, on the way to #14 and to #17! A little wobble with route choice change of mind on the way to #18, and the wrong route to the finish removed any chance I had of overtaking Paddy and Dixie who were both just in front.
Good stuff by Will who won in a bit over 46, two mins ahead of Roger and Fraser. Great work too by Hugh who got ahead of me with a better route to #13 and I never caught again, he was 4th and I was a minute or so behind him in 7th. Ahead of Helen B and Jase - would have been more satisfying if their torches had worked for the whole race!
Thanks to Rosco for a great fun race and arranging a very fine curry afterwards - not sure how I can match that standard at Polmaise in two weeks.....
Running warm up/down 15:00 [1]
shoes: Brooks Adrenaline Nov 2008
Should have warmed up better, need to be careful...
Tuesday Jan 6, 2009 #
Note
(rest day)
up at 4.30 am to go to London. home just before 9pm, knackered plus want to do Wed night race and not sure my achilles can run two days in a row yet. glad of the excuse anyway.......although that is three days off this month already, only four in the whole of Jan last year......
Monday Jan 5, 2009 #
Note
Went to the New York Marathon website. No entry info yet but a big banner across the top telling me that there are exactly 300 days to go.....
Pilates 30:00 [2]
late of course
Circuits 30:00 [3]
shoes: Brooks Adrenaline GTS
First session of the year, Lard was kind and kept the reps shorter than normal. For this week....
Sunday Jan 4, 2009 #
Note
(rest day)
Another rest day needed methinks.
2008 summary
367 hours 33 mins (phew!)
245 hrs Running/Orienteering
76 hrs Walking
32 hrs S&C
13 hrs Biking
2 hrs Misc
highest volume month March 39:24
lowest volume month August 17:01
months over 30 hours Jan/Feb/March/Apr.....Sept/Oct/Nov/Dec
months under 20 hours July/Aug
rest days per month 4-4-5-7-7-11-18-18-8-7-6-12
2008 summary
367 hours 33 mins (phew!)
245 hrs Running/Orienteering
76 hrs Walking
32 hrs S&C
13 hrs Biking
2 hrs Misc
highest volume month March 39:24
lowest volume month August 17:01
months over 30 hours Jan/Feb/March/Apr.....Sept/Oct/Nov/Dec
months under 20 hours July/Aug
rest days per month 4-4-5-7-7-11-18-18-8-7-6-12
Saturday Jan 3, 2009 #
Note
(rest day)
Left achilles is sore and left ankle ligament still weak. Right middle metatarsal a lot sorer after a week of walking on frozen ground and protecting my left foot.
Left calf seems fine now though so not all bad.
Definitely time for a rest....definitely not tempted by the Callendar Crags race today!!
Left calf seems fine now though so not all bad.
Definitely time for a rest....definitely not tempted by the Callendar Crags race today!!
Friday Jan 2, 2009 #
Mountain walking 7:20:00 [2]
shoes: walking boots
Another amazing walk to round off a great few days. Left a car at the bottom of Aonach Mor gondola and then drove round to Glen Nevis.
From there (with MC, Pat Tim and Becky) did the south to north traverse of the Aonachs, great atmospheric patchy cloud for the first part and then the sun emerged big time after the first summit, clear across to the Cuillin and far to the north.
I do need new boots though - with my old ones some step cutting antics were needed on the way up Aonach Beag.
Resisted getting the gondola down and slithered our way down the mountain bike track just before dark. So lucky with the weather this week, would have liked more snow but the best weather we have ever had for this week I think, I certainly have nemories of some lashing winds and hail and turning back from previous years!
From there (with MC, Pat Tim and Becky) did the south to north traverse of the Aonachs, great atmospheric patchy cloud for the first part and then the sun emerged big time after the first summit, clear across to the Cuillin and far to the north.
I do need new boots though - with my old ones some step cutting antics were needed on the way up Aonach Beag.
Resisted getting the gondola down and slithered our way down the mountain bike track just before dark. So lucky with the weather this week, would have liked more snow but the best weather we have ever had for this week I think, I certainly have nemories of some lashing winds and hail and turning back from previous years!
Thursday Jan 1, 2009 #
Orienteering 47:52 [3]
shoes: new Inov8 Roclite
Pete had kindly put on a mini score event on Airds Park West for us. Start time kindly moved from 11am to 12noon to 1pm to an eventual 1.30pm.
Gorgeous out there, and just jogging because of my various ailments meant I had more chance to appreciate it.
1 point per control and 1 per minute late (45 min limit) - in a triumph of tactics I was just behind Pat for the 13 controls we gathered, then nipped past on the way to the finish to score one penalty point fewer!
Gorgeous out there, and just jogging because of my various ailments meant I had more chance to appreciate it.
1 point per control and 1 per minute late (45 min limit) - in a triumph of tactics I was just behind Pat for the 13 controls we gathered, then nipped past on the way to the finish to score one penalty point fewer!
Running warm up/down 2:00 [1]
shoes: new Inov8 Roclite
Shoddy