Training Log Archive: Jon XIn the 31 days ending Jan 31, 2010:
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Sunday Jan 31, 2010 #
Note
(rest day)
JOK Chasing Sprint at Holyrood, doing the commentary all day. All seemed to go well with some close/exciting races - congrats to Graeme for some excellent courses!
Saturday Jan 30, 2010 #
2 PM
Orienteering race 59:01 [4]
ahr:141 max:154 shoes: Brooks Ghost
Another great Edinburgh City Race, superb planning from Alison O'Neil.
Not a great performance from me though, legs still feeling like lead after the week at La Santa and never really got moving. Overshot at #3 and then tried to navigate back to #3 leaving Calton Hill instead of appreciating all the planner's clever route choice options on the correct leg. About 2-3 mins lost on those two but generally just moving too slowly.
Not a great performance from me though, legs still feeling like lead after the week at La Santa and never really got moving. Overshot at #3 and then tried to navigate back to #3 leaving Calton Hill instead of appreciating all the planner's clever route choice options on the correct leg. About 2-3 mins lost on those two but generally just moving too slowly.
Running warm up/down 5:00 [2]
Dashing about trying to make my start on time.
Friday Jan 29, 2010 #
Note
(rest day)
First deserved one this year.
Thursday Jan 28, 2010 #
8 AM
Running 23:43 [3] 5.0 km (4:45 / km)
shoes: Brooks Adrenaline Aug 2009
Morning run at CLS, pace wound up steadily and working hard by the end. A pleasant change to do the final morning run without a hangover!
11 AM
Road biking 58:51 [3] 25.4 km (2:19 / km)
ahr:110 max:132
With Rosco, one last spin on the road bike before heading to the airport. Via Soo and Tinajo again, and of course quite windy on the descent again, but an enjoyable way to round off a top week.
Wednesday Jan 27, 2010 #
8 AM
Road biking race 30:54 [5] 15.0 km (2:04 / km)
max:147
Mini-triathlon today, doing it as a team with Mo doing the swim.
Determined to put up a better performance on the bike today and set off very hard, passed Janine and got Chappers and Jules in my sights on the climb. Couldn't get to them though and unfortunately for me they were together by halfway and able to work together, lost a little bit to them on the second half. Pretty windy but could have been worse - yet another one of these races wth bike time tantalisingly between 30mins and 31mins though!
Determined to put up a better performance on the bike today and set off very hard, passed Janine and got Chappers and Jules in my sights on the climb. Couldn't get to them though and unfortunately for me they were together by halfway and able to work together, lost a little bit to them on the second half. Pretty windy but could have been worse - yet another one of these races wth bike time tantalisingly between 30mins and 31mins though!
Running race 20:06 [5] 4.6 km (4:22 / km)
max:159 shoes: Brooks Ghost
And the run part of the triathlon.......got off the bike and my back was totally rigid, the first lap round the track was a major struggle. Got into it a bit and managed to hold off Jase for Team Inman but Rosco passed me just before we got back to the stadium, and though I had Becca in my sights for the whole second half I couldn't catch her for the team win!
11 AM
Stretching 1:00:00 [2]
Stretch & Relax class in the sunshine, mmmm.
3 PM
Tennis 1:15:00 [2]
shoes: Brooks Adrenaline Aug 2009
Took on the pride of the Lanarkshire Intermediate Tennis Squad in a match where the skill, quality and serving had to be seen to be believed, but in the end slipped to a 6-2 6-4 defeat.
5 PM
Running 54:37 [4] 10.43 km (5:14 / km)
ahr:140 max:153 shoes: Brooks Adrenaline Aug 2009
Just one more run for the day then......Rosco and I gave Elle just over 10mins start on the ridge run and tried to catch her. She was pretty speedy and we had to push it after we saw her on the skyline when we were still some way from the ridge, but managed to catch her a mile from the end just as we hit the road. Enjoyed this run and back in time for the all important diploma harvesting ceremony too!
Tuesday Jan 26, 2010 #
11 AM
Running 1:13:23 [3] 9.6 km (7:39 / km) +350m 6:28 / km
ahr:130 max:150 shoes: Brooks Adrenaline Aug 2009
All feeling a little jaded this morning in our apartment, certainly no takers for the morning run or the plan of volcano run in time to be back for Pilates. So in a sensible division of labour we sent two on the run and two to Pilates!
Phil and I headed off up the volcano - wth my injury I couldn't do this last time so it had been a while, but it was as much fun as ever with the cliffs to the north beautifully sunlit. Good to get another longer run in too, felt okay keeping going up the ascent.
Phil and I headed off up the volcano - wth my injury I couldn't do this last time so it had been a while, but it was as much fun as ever with the cliffs to the north beautifully sunlit. Good to get another longer run in too, felt okay keeping going up the ascent.
2 PM
Road biking 1:00:00 [3] 25.4 km (2:22 / km) +320m 2:13 / km
ahr:118 max:139
One last session for Phil before he had to head off to the airport - another circuit round this year's favoured route of Soo - Mucha Blanca - Tinajo - CLS.
Enjoyed a good steady even paced ride, usual story for the week of a strong headwind on the descent from Tinajo.
Enjoyed a good steady even paced ride, usual story for the week of a strong headwind on the descent from Tinajo.
5 PM
Minigolf 1:00:00 [0]
Rosco and I let Louise win. I think she thought it was real....
Monday Jan 25, 2010 #
8 AM
Running race 11:40 [5] 2.7 km (4:19 / km)
max:159 shoes: Brooks Ghost
The 'normal' morning duathlon. Run nominally 2.5km although actually seems to be 2.7km
Much better/stronger turnout than previous times, largely because of the big group from Manchester Tri Club. Not feeling my best after the International Duathlon/5km race/Bike Epic combo the previous two days.
Tried my best to run a sensible pace and passed Phil just before halfway, however he passed me again and finished just in front with Chappers just behind. Lard doing it as a family team was able to push on way ahead safe in the knowledge he had no biking to do!
Much better/stronger turnout than previous times, largely because of the big group from Manchester Tri Club. Not feeling my best after the International Duathlon/5km race/Bike Epic combo the previous two days.
Tried my best to run a sensible pace and passed Phil just before halfway, however he passed me again and finished just in front with Chappers just behind. Lard doing it as a family team was able to push on way ahead safe in the knowledge he had no biking to do!
Road biking race 33:01 [4] 14.5 km (2:17 / km)
max:146
The bike leg of the duathlon. Normally I do better at this than the running sections but not today, lost time in transition and once going quickly found out I had mislaid my cycling legs somewhere along the way. I even (shame of shame) found myself using the small ring through La Santa village on the way out! Never really got into it on the climb and must have been too soft on myself, pulse actually dropped for the final part of the ascent.
Pushed on a bit better on the descent once I saw how far ahead Chappers and Janine were, but a pretty poor effort - similar time to Rosco on the bike in the previous duathlon but nearly four mins down here.
Pushed on a bit better on the descent once I saw how far ahead Chappers and Janine were, but a pretty poor effort - similar time to Rosco on the bike in the previous duathlon but nearly four mins down here.
Running race 12:19 [4] 2.7 km (4:34 / km)
max:157 shoes: Brooks Ghost
Kept going well enough to hold Phil off (passed him on the bike) but not my best race ever - four mins slower for this duathlon than last time. Trying to convince myself that was down to being more tired rather than being less fit...
3 PM
Orienteering 45:00 [1]
Planning and hanging the multi-level shot-sinking Burns-celebrating Club La Santa sprint orienteering extravaganza. I think Jase's birthday was in there somewhere too.
Sunday Jan 24, 2010 #
8 AM
Stretching (morning warmup) 10:00 [1]
shoes: Brooks Adrenaline Aug 2009
Running 24:05 [3] 5.0 km (4:49 / km)
ahr:143 max:153 shoes: Brooks Adrenaline Aug 2009
Morning run. Felt rubbish and the pace got a bit lively in the third kilometre, so I let the group go as it felt very much like i was getting dropped soon anyway. Didnt like it much.
10 AM
Road biking 4:02:00 [3] 81.35 km (2:58 / km) +1000m 2:48 / km
ahr:106 max:141
Rosco and I had signed up for the advanced bike ride with some trepidation but (fortunately?) it left very promptly so we missed it! As it turned out this left Chappers as the weakest rider in the group so maybe it was just as well...for us anyway!
Got the bikes anyway and an idea of the route. Headed up through Soo initially with Phil and Louise, then La Vegueta, down the road with terrible surface (noted for next time!), La Geria (hit 65kph descending here, quite dicey in the cross-wind!), Uga, climb up to Femes, down the other side (very steep, met Nick and Janette who had just done a long climb and had the steep bit just round the next corner...not sure out chat was encouraging!), on down to the coast and off on the road to El Golfo rather than turning right to Yaiza.
The Lanzarote Ironman goes this way but it seemed a nice flat road with a good surface so a bit surprised to see all the "VIR VIR" signs painted on the road......until after about a km we turned into the wind proper - yikes! From there quite a long tough drag into the wind along (and then down) to El Golfo, realisation that there is only one road in and out so a short steep climb back out, and then kilometres and kilometres back into the wind via Yaiza, the clmb to the Timanfaya col-by-the-camels, Tinajo, and back to La Santa.
A great ride and delighted to have done it - I only ever really road bike at La Santa so realised about half way round that I had never biked this far before (in fact I did fewer than 4 hours of road biking IN TOTAL in 2009!). Good descents and climbs but doing the last 40km basically all into a strong wind was a killer - as Rosco said it might have been easier if we were biking up the hill into Tinajo rather than cycling down it!
Suitably exhausted afterwards - lunch felt well earned!
Got the bikes anyway and an idea of the route. Headed up through Soo initially with Phil and Louise, then La Vegueta, down the road with terrible surface (noted for next time!), La Geria (hit 65kph descending here, quite dicey in the cross-wind!), Uga, climb up to Femes, down the other side (very steep, met Nick and Janette who had just done a long climb and had the steep bit just round the next corner...not sure out chat was encouraging!), on down to the coast and off on the road to El Golfo rather than turning right to Yaiza.
The Lanzarote Ironman goes this way but it seemed a nice flat road with a good surface so a bit surprised to see all the "VIR VIR" signs painted on the road......until after about a km we turned into the wind proper - yikes! From there quite a long tough drag into the wind along (and then down) to El Golfo, realisation that there is only one road in and out so a short steep climb back out, and then kilometres and kilometres back into the wind via Yaiza, the clmb to the Timanfaya col-by-the-camels, Tinajo, and back to La Santa.
A great ride and delighted to have done it - I only ever really road bike at La Santa so realised about half way round that I had never biked this far before (in fact I did fewer than 4 hours of road biking IN TOTAL in 2009!). Good descents and climbs but doing the last 40km basically all into a strong wind was a killer - as Rosco said it might have been easier if we were biking up the hill into Tinajo rather than cycling down it!
Suitably exhausted afterwards - lunch felt well earned!
3 PM
Stretching (Stretch and Relax) 1:00:00 [1]
Hurting from the biking - not so much DOMS as IOMS!
Saturday Jan 23, 2010 #
10 AM
Running race 21:12 [5] 5.0 km (4:14 / km)
max:163 shoes: Brooks Ghost
Club La Santa International Duathlon 2010.
A pretty strong field mostly with all the kit - just our posse using the simple Club La Santa bikes and with trainers not SPDs! Finished just outside the top half in 103rd.
This was the first run, 5km....a little confusion over whether I was looking at speed per km or per mile helped me go off too fast (don't need much help!) although Phil went off even quicker! Passed by Jase three quarters of the way round and lost a whole bunch of time to him in the last section, 30secs or so.
A pretty strong field mostly with all the kit - just our posse using the simple Club La Santa bikes and with trainers not SPDs! Finished just outside the top half in 103rd.
This was the first run, 5km....a little confusion over whether I was looking at speed per km or per mile helped me go off too fast (don't need much help!) although Phil went off even quicker! Passed by Jase three quarters of the way round and lost a whole bunch of time to him in the last section, 30secs or so.
Road biking race 41:53 [5] 20.0 km (2:06 / km) +200m 2:00 / km
max:152 shoes: Brooks Ghost
...and this was the bike section.....
steady early start and quite a few people flew past, maybe could have gone harder in the first part and on the climb to Soo. Kept Jase well in sight and chased him down on the descent to Famara, passed him 2/3 of the way there. Pushed hard back up the hill after the turn to try and get a good gap, seemed to go pretty well as I got back past a few of those who had passed me early on.
Pretty happy with the bike leg in the end although over 9 mins down on the time of the fastest and over 6 mins down on the first woman. Crucially 11 secs quicker than Rosco although that didn't really counteract the 5 mins he gained on me during the run sections!
steady early start and quite a few people flew past, maybe could have gone harder in the first part and on the climb to Soo. Kept Jase well in sight and chased him down on the descent to Famara, passed him 2/3 of the way there. Pushed hard back up the hill after the turn to try and get a good gap, seemed to go pretty well as I got back past a few of those who had passed me early on.
Pretty happy with the bike leg in the end although over 9 mins down on the time of the fastest and over 6 mins down on the first woman. Crucially 11 secs quicker than Rosco although that didn't really counteract the 5 mins he gained on me during the run sections!
Running race 10:57 [5] 2.5 km (4:23 / km)
max:164 shoes: Brooks Ghost
.....and the second run......
Hardly the most sprightly getting off the bike but didn't feel too bad running round the track, pleased to get out of the stadium before Jase was back on the bike as that took a bit of the pressure off the run!
Total time including transitions was 75:05. All in all a lot tougher than the normal weekly duathlon but good fun to do - standing in the ice cold pool afterwards was the best bit though!
Hardly the most sprightly getting off the bike but didn't feel too bad running round the track, pleased to get out of the stadium before Jase was back on the bike as that took a bit of the pressure off the run!
Total time including transitions was 75:05. All in all a lot tougher than the normal weekly duathlon but good fun to do - standing in the ice cold pool afterwards was the best bit though!
3 PM
Yoga 1:00:00 [2]
My ankles don't flex, hole in my right knee so can't kneel, and my muscles don't really stretch either. So it is quite strange how much I enjoy the session!
4 PM
Fitball 1:00:00 [2]
Still some vestiges of core strength it seems, could do most of this one, including the crucial ability to kneel on the ball.....
5 PM
Running race 21:06 [5] 5.0 km (4:13 / km)
ahr:156 max:171 shoes: Brooks Ghost
Very tired, heavy legs, a slow course - but even so....
No idea what is going on with the heart rate either but the whole second half at 161 or higher??
No idea what is going on with the heart rate either but the whole second half at 161 or higher??
Friday Jan 22, 2010 #
8 AM
Stretching (morning warmup) 10:00 [1]
shoes: Brooks Adrenaline Aug 2009
Morning stretching round the pool.
Running 24:19 [3] 5.0 km (4:52 / km)
ahr:139 max:151 shoes: Brooks Adrenaline Aug 2009
Morning run, found it a bit like hard work and very happy not to join the sprint at the end...
11 AM
Road biking 2:50:00 [3] 57.0 km (2:59 / km)
ahr:108 max:150
Group ride out through Soo and on to Fire Mountains. Group split there and went on with Rosco, Jules, Nick and Janette over past the camels and down to Yaiza, back via La Geria and then Tinajo. Feeling strong on the climbs although regular stops to re-gather the group always help with that!
4 PM
Pilates 45:00 [2]
hmmm
5 PM
Spinning 45:00 [3]
Beginners fitness bike session, took it steady and still poured with sweat, lovely.
Thursday Jan 21, 2010 #
3 PM
Road biking 1:10:00 [3] 25.4 km (2:45 / km)
At Club La Santa by early afternoon, out on the road bike via Soo and Tinajo.
5 PM
Running 1:03:37 [2] 10.4 km (6:07 / km)
ahr:131 max:161 shoes: Brooks Adrenaline Aug 2009
The now-traditional posse ridge run on the first evening, nice and steady but with a good pace on the climb itself. Pulse seemed to go a bit high on the climb for the effort put in - maybe just tired given no sleep before the trip?
Sunday Jan 17, 2010 #
1 PM
Running 40:00 [2]
shoes: VJ Falcon
Feeling a bit fragile after the party antics of the night before but went for a gentle leg stretch with Martin from Fairholmes. Knee swollen but bending okay so hopefully not too much wrong with it. Calf tight but I thought I would try the first 10 mins.....then the climb up the track on Haggside......didn't get any worse and so did the whole run. Judging by how it feels now then that may have been a trifle foolhardy......
Saturday Jan 16, 2010 #
11 AM
Orienteering 50:00 [3]
(injured) shoes: VJ Falcon
SYO Awards event at Loxley Common, teams of 3 with score section to start (divide between you), then Short/Long/Medium course then another score section to be divided up. All team members to start the S/L/M section together and to finish together.
I had been here once before 20 years ago for some relays (SPOOK relays?), mainly memorable for the size of the hangover I brought with me in the minibus and for the mess I made of my knee during my second run of the day. Today I had no hangover but only got 1 control and 2 mins into the race before I completely mashed my knee. Nice and swollen and bruised with a big hole in it now. Luckily one of my team had early navigational issues so I could just cruise round the rest. Although my calf was quite sore again by the end too.
So injured immediately before going off to CLS, just like I managed last time. Tremendous.
I had been here once before 20 years ago for some relays (SPOOK relays?), mainly memorable for the size of the hangover I brought with me in the minibus and for the mess I made of my knee during my second run of the day. Today I had no hangover but only got 1 control and 2 mins into the race before I completely mashed my knee. Nice and swollen and bruised with a big hole in it now. Luckily one of my team had early navigational issues so I could just cruise round the rest. Although my calf was quite sore again by the end too.
So injured immediately before going off to CLS, just like I managed last time. Tremendous.
C • boo 3
Wednesday Jan 13, 2010 #
8 PM
Intervals hills 16:30 [5]
shoes: VJ Falcon
Lucky to get a flight back at all but delay meant I only arrived at the uni after the end of the night race, just time for a short reps session.
Once straight to top of hill from the bottom (3:06), jog back down then one loop of the hill rep circuit (2:53, 1:56, 1:04 with jog to each start point).
Slower than they should have been - definitely better doing them with others, however maybe the icy paths were a factor too, not totally convinced by that line though.....
Once straight to top of hill from the bottom (3:06), jog back down then one loop of the hill rep circuit (2:53, 1:56, 1:04 with jog to each start point).
Slower than they should have been - definitely better doing them with others, however maybe the icy paths were a factor too, not totally convinced by that line though.....
Running warm up/down 20:00 [3]
shoes: VJ Falcon
Initial run round the loop to warm up and jog back down at the end. Not the wisest to go steeply uphill from the start in the cold after all the sitting still all day, right calf/achilles niggling away by the end.
Monday Jan 11, 2010 #
6 PM
Pilates 15:00 [2]
late. inflexible. new year. same old story.
Circuits 30:00 [3]
Circuits with route choice puzzles between stations. Gentle start back (25/10 then 30/10) but worked reasonably hard.
Sunday Jan 10, 2010 #
Running 2:02:41 [3] 12.2 km (10:03 / km) +500m 8:21 / km
ahr:129 shoes: VJ Falcon
From home up to the trig, snow on the steep climb went from calf to knee to thigh deep and what is normally the final 15 mins of ascent took 38mins - with a strong wind behind! Some good fun in deep powder, some less fun where the crust was a bit hard but was still breaking (at my weight it was anyway!).
Back down via the huts on the track (where I could find it), some better going but chill headwind, had my buff and hat but almost got the balaclava out too at one point. Good depth of snow for resistance running at the end heading back across to the quarry.
Hard work in the deeper snow given that glute/hip problem means I am struggling to lift my left leg as high as I should, pretty sore after 20 mins but couldn't feel it later - maybe it was just numb!
Back down via the huts on the track (where I could find it), some better going but chill headwind, had my buff and hat but almost got the balaclava out too at one point. Good depth of snow for resistance running at the end heading back across to the quarry.
Hard work in the deeper snow given that glute/hip problem means I am struggling to lift my left leg as high as I should, pretty sore after 20 mins but couldn't feel it later - maybe it was just numb!
Friday Jan 8, 2010 #
Turbo Trainer 50:00 [3]
Sorted out a good setup with screen in front of turbo, Joss Naylor documentary DVD to watch and headphones for the sound. Definitely a little less boring that way!
Did 10x1min in the middle but in general found it pretty tough, a long time since I did any worthwhile biking. Back to the hills tomorrow I think.
Did 10x1min in the middle but in general found it pretty tough, a long time since I did any worthwhile biking. Back to the hills tomorrow I think.
Thursday Jan 7, 2010 #
Running 1:15:00 [3]
shoes: VJ Falcon
Faffed around at work for hours but determined to get my act together and go out tonight - eventually set off from the uni just before 8pm when temperature outside was already -9.
Very worth it too, a bit icy in places on the way through the wood (thanks to the person who dragged a sledge down the two steep rocky sections and made them extra treacherous) but then mostly nicely compressed snow on the track up to Dumyat. Cold wind on top!
Headed off the top a bit further north and played around in the knee deep snow for a while before eventually regaining the track. A bit cloudier tonight but still possible to run some sections with no torch, gave a great sense of solitude. Forecast looks good and clear so looking forward to more of the same over the next few days!
Very worth it too, a bit icy in places on the way through the wood (thanks to the person who dragged a sledge down the two steep rocky sections and made them extra treacherous) but then mostly nicely compressed snow on the track up to Dumyat. Cold wind on top!
Headed off the top a bit further north and played around in the knee deep snow for a while before eventually regaining the track. A bit cloudier tonight but still possible to run some sections with no torch, gave a great sense of solitude. Forecast looks good and clear so looking forward to more of the same over the next few days!
Saturday Jan 2, 2010 #
Mountain walking 7:00:00 [2]
shoes: walking boots
Back to Glencoe, Sgor na h-Ulaidh this time. Took on the steep descent early (crampons again) and rewarded with yet more sunny views from the ridge as we went over Ston an Fhurain and on to Sgor na h-Ulaidh. Next door Bidean was covered in cloud and looking pretty mean and moody so we felt pretty lucky. First bit of the descent was quite tricky, very happy to follow Jo's expert lead!
Friday Jan 1, 2010 #
Running 1:05:00 [1]
shoes: new Inov8 Roclite
Strange outbreaks of activity in the morning from other JOK types, Corbett-bagging for some and the Aonach Gondola uphill race for others. I easily managed to resist the temptation of either.
However I did head out for a run in the afternoon, on tracks up through the woods above Inchree. Snow deep enough to make it hard work but not too deep so could run okay. Kept going uphill until it levelled out, then back down drinking in the view and sunset over the sea lochs to the south.
However I did head out for a run in the afternoon, on tracks up through the woods above Inchree. Snow deep enough to make it hard work but not too deep so could run okay. Kept going uphill until it levelled out, then back down drinking in the view and sunset over the sea lochs to the south.