Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 31 days ending Aug 31, 2010:

activity	#	time	miles		km		+m	load
Running	17	11:05:01	78.16	(8:30)	125.79	(5:17)	3422	2935.0
Mountain walking	1	6:00:00	9.94	(36:13)	16.0	(22:30)	1600	360.0
Orienteering	4	2:44:00	17.35	(9:27)	27.93	(5:52)	251	1088.0
Trail walking	1	2:00:00	5.59	(21:27)	9.0	(13:20)	450	120.0
Mountain biking	1	1:10:00	11.81	(5:56)	19.0	(3:41)		70.0
Intervals	1	4:30	0.43	(10:21)	0.7	(6:26)		31.5
Total	22	23:03:31	123.29	(11:13)	198.42	(6:58)	5723	4604.5

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Monday Aug 30, 2010 #

7 PM

Running 37:15 [3] 6.85 km (5:26 / km) +291m 4:29 / km
ahr:130 max:163 shoes: Dad's gardening trainers

Still no kit and still very warm even at 7pm.

Fair to say the paths in the woodland to the north-west do not match those on the 1:25,000 map, found myself with a bit of unexpected bashing through bramble and a field of maize.

Sunday Aug 29, 2010 #

6 PM

Running 46:57 [3] 9.01 km (5:13 / km) +238m 4:36 / km
shoes: Dad's gardening trainers

In La Brousse and evening sunshine! No luggage yet but luckily managed to squeeze into a long discarded pair of my dad's trainers plus found some of his kit in a chest of drawers (the running vest that did the 1984 London Marathon no less!).

Fair to say that the paths in the woodland to the south-east of the house are not as marked on the 1:25,000 map. Still no excuse for me running round in a circle though!

C • running vest 3

Saturday Aug 28, 2010 #

1 PM

Running race 42:13 [5] 10.0 km (4:13 / km) +231m 3:47 / km
ahr:157 max:164 shoes: Asics Hyperspeed

Drymen 10km, 15th, winner 37:27.

Low key but good fun race, maybe a third of it on trails and the rest on road. I knew it was undulating but didn't appreciate quite how much, mostly uphill for the whole trail section from soon after 4km through to nearly 8km.

Lost about 10/15 secs at an un-marshalled junction at 8km just before we came back to the road for the final speedy descent to the finish, when the guy in front turned the wrong way without a second's hesitation - luckily the people in the camper van in the car park called us back! Without that I may have held off the two people who passed me in the final km - however in any case it was a bit distressing how easily they passed me on a downhill road section.....

Probably about 1-2 mins longer than for a flat road 10km - seems about right for current level of fitness.

Running warm up/down 17 [1] 2.0 km (9 / km)
shoes: Asics Hyperspeed

Warm up to/from registration then also jog to start.
Warm down on tracks in the adjacent woodland.
Then off to see the finish of Ochil 2000s race, got there just in time to see Oleg break the record. Good run by Will in about 10th just behind Godders and a bit ahead of Kitch.

Thursday Aug 26, 2010 #

7 PM

Orienteering 22:18 [4] 3.8 km (5:52 / km)
ahr:131 max:145 shoes: Brooks Ghost

Enjoyable test run round the M20 course at St Andrews for JEC next month. Had a few problems early on with the scale and the building works, but got into it okay after #4 and managed to stay ahead of Bradski thanks to him getting confused near the end. Looking forward to the race now!

Decided not to upload my GPS track.....

8 PM

Orienteering 59:20 9.5 km (6:15 / km)
ahr:132 max:150 shoes: Brooks Ghost

Followed shortly afterwards by a test run of the course for the urban race the day after JEC. Didn't start until 8.15pm so the last part of the course was pretty much in the dark, having to stop under street lights to get a look at the map!

A couple of non-optimum routes and a couple of errors, plus encountered a couple of gates on my chosen routes that are ones locked after dusk!

Really enjoyed it, pretty awesome and varied orienteering, a treat is definitely in store for people doing the event. Plus I had never really been round St Andrews much before and didn't realise what a great place it is. Including the post-run fish & chips it does!

Wednesday Aug 25, 2010 #

6 PM

Orienteering 42:52 [4] 7.13 km (6:01 / km) +195m 5:17 / km
shoes: new Inov8 Roclite

FVO evening event at Doune Ponds - exciting to have a new area and map!

Mix of woodland and urban - woodland pretty nice to run through even at this time of year. Good course by Brad and Beccy, don't think I could claim to have picked all the right routes (should have gone round the road to #6 not through the marsh for instance!).

Won by Will in 36 something. Plenty of people between his time and mine..

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: new Inov8 Roclite

warm up jog. might have done control 1 better with less time jogging and more time checking the map scale...

Tuesday Aug 24, 2010 #

8 PM

Running 37:35 [3] 7.11 km (5:17 / km) +229m 4:33 / km
ahr:134 max:152

Clockwise. Dark. Nice bright moon though.

C • Glug glug 2

Monday Aug 23, 2010 #

Note
(rest day)

Not my idea of summer weather, took the day off in protest.

C • Hear hear 3

Sunday Aug 22, 2010 #

11 AM

Running 50:56 [3] 9.17 km (5:33 / km) +360m 4:39 / km
ahr:134 max:151 shoes: Asics Hyperspeed

Jog down to meet Dave, then enjoyable run up Porter and back.

Saturday Aug 21, 2010 #

4 PM

Mountain biking 1:10:00 [1] 19.0 km (3:41 / km)

Lap of Derwent/Howden on hire bikes with MC, just time for the circuit before the hire place closed.

Then coffee and cake from the shop - they do nice cake!

6 PM

Running 29:30 [3] 5.75 km (5:08 / km) +116m 4:40 / km
shoes: Asics Hyperspeed

Ran down Porter to Ranmoor from the Norfolk Arms. Felt like I had just had coffee and cake.

Intervals intervals 4:30 [4] 0.7 km (6:26 / km)
shoes: Asics Hyperspeed

6 x 13s hill sprints at end of the run.

Wednesday Aug 18, 2010 #

7 PM

Orienteering 39:30 [4] 7.5 km (5:16 / km) +56m 5:05 / km
ahr:136 max:149 shoes: Asics Hyperspeed

Interlopers urban race at the Gyle, great area and especially intricate at 1:5,000!

Felt terrible off the start, as though I had drunk virtually nothing apart from coffee all day.....

Brain and navigation pretty slow to start with, rather like my legs. Got into it more navigation-wise after a mistake leaving #6 and getting passed by Graeme, however still did a poor route on the first leg across the park to lose a bit and then (rushing to try and catch back up to Graeme who was visible every now and again, maybe 20secs ahead) got confused heading into #18, then got very confused. Stood around for quite a while before I eventually gave up on solving it based on what I could see and headed off to edge of houses to relocate, looks like it cost a full 3 mins there (!)

Very enjoyable despite my laments above, glad I travelled through.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Asics Hyperspeed

Very gentle joggng beforehand

Tuesday Aug 17, 2010 #

6 PM

Running 56:02 [3] 9.3 km (6:02 / km) +315m 5:09 / km
ahr:133 max:155 shoes: new Inov8 Roclite

FVO soup run from Jase and Janine's but without either of them (GWS) - good loop round with Will, Brad, Fi and Rog, plus Dave for the first part. Tripped over a root and kept on my feet just long enough to bang my knee on a nasty hard branch instead of the nice soft forest.

Sunny evening and good varied run at a steady pace with lots of chat, great soup etc after too.

(GPS trail hasn't picked up the first part but similar to final section).

Sunday Aug 15, 2010 #

3 PM

Trail walking 2:00:00 [1] 9.0 km (13:20 / km) +450m 10:40 / km
shoes: 2010 Inov8 Roclite

Spent most of the day watching WOC relays (Anthony a bit full of cold for another day in the mountains), then headed up Dumyat from the uni in the afternoon. Easy to take it for granted but in the sunshine I was reminded that it is a pretty awesome hill to have on the doorstep, great way to spend a couple of hours.

Saturday Aug 14, 2010 #

12 PM

Mountain walking 6:00:00 [1] 16.0 km (22:30 / km) +1600m 15:00 / km
shoes: 2010 Inov8 Roclite

Off to the Arrochar Alps with my brother - nice leisurely start to the day ruled out the extended circuit so we went from Arrochar up Beinn Narnain where lunch on top admiring the views was only marginally spoilt by the number of midges!

From there on to the top of Beinn Ime, then back down and up The Cobbler for the famous route through the 'window' then along the ledge to scramble up to the summit of the pinnacle.

A very hazy day which somehow never got blazingly sunny but perhaps that was a good thing - warm work anyway and still a top day out.

Friday Aug 13, 2010 #

Note
(rest day)

Thursday Aug 12, 2010 #

7 PM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Asics Hyperspeed

jog - drills - stretch - strides

Running race 20:13 [5] 5.0 km (4:03 / km) +50m 3:51 / km
ahr:156 shoes: Asics Hyperspeed

Broadwood 5km. 35th of 154.

Did this race last year in early stages of marathon training and had also done some short reps and the Six Day in the two/three weeks beforehand.

Last year I did 19:37 with first km in 3:50 and gradual fade to final km in 4:04.

This year it was simply confirmation that I am in worse shape than last year! Not helped by a slightly faster first km than last year although felt comfortable at the time.....held position through the middle of the race but it seems km times slipped there, did at least run the final one faster than the preceding two.

A little look back at my New York splits reveals that less than a year ago I was in shape to run the SIXTH 5km section of the marathon is 20:51....

Enjoyable day out though, nice route, relaxed fairly low key race, and only £2 to enter (with medal and choc bar at finish) - bargain!

Running warm up/down 19:45 [3] 3.58 km (5:31 / km)
ahr:129 shoes: Asics Hyperspeed

Jogged the other way round the loch with Rosco to warm down.

Wednesday Aug 11, 2010 #

6 PM

Running 1:04:47 10.19 km (6:21 / km) +425m 5:16 / km
ahr:126 max:154 shoes: Asics Hyperspeed

FVO run from chez Longhurst, good run, good food, good company, good chat, good fun, good to see everyone :)

Also a surprisingly hilarious variety of tea on offer......

C • Difference 3

Tuesday Aug 10, 2010 #

9 PM

Running 37:27 [3] 7.02 km (5:20 / km) +216m 4:37 / km
ahr:135 max:153 shoes: Asics Hyperspeed

Clockwise. Pretty dark by the time I got out so couldn't see much in the trees. Pretty muddy too which meant road flats weren't great for the descent, stacked it once.

Monday Aug 9, 2010 #

8 PM

Running 35:08 [3] 6.95 km (5:03 / km) +200m 4:25 / km
ahr:146 max:164 shoes: Asics Hyperspeed

Anticlockwise again. A little quicker tonight. Garmin heart rate overstated for first ten mins so average a little lower than 146 in reality.

Saturday Aug 7, 2010 #

9 AM

Running race 20:02 [5] 5.0 km (4:00 / km) +146m 3:30 / km
ahr:158 max:167 shoes: Asics Hyperspeed

Sheffield Parkrun in Endcliffe Park. Not sure how suited I am to a 5km race at 9am on a Saturday morning but felt not too bad considering my 2-3 mins warmup.

Passed by Colin Smith on the gradual descent at the end of the first lap, passed by him again in the same place on the second lap. Couldn't catch him round the final little loop.

Would have liked to beat 20mins but not as slow as I feared......much work to do however.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Hyperspeed

Jog with Claire, MC, Aidan and Colin, then ran back up the hill to Ranmoor.

Thursday Aug 5, 2010 #

8 PM

Running 36:33 [3] 6.95 km (5:16 / km) +200m 4:36 / km
ahr:135 max:151 shoes: Asics Hyperspeed

Leckie again, back to the widdershins version. Lighter shoes, slightly lower heartrate, same time.

Felt terrible for 15 mins (maybe this is because my Garmin thought I started 100m below sea level and took 2km to get my head above water) but okay by the end. Will be glad to get some fitness base built though....

Tuesday Aug 3, 2010 #

8 PM

Running 36:34 [3] 6.96 km (5:15 / km) +222m 4:32 / km
ahr:140 max:157 shoes: Brooks Adrenaline Aug 2009

Yesterday. But in reverse. Seems to have more climb this way round.....

Monday Aug 2, 2010 #

8 PM

Running 36:47 [3] 6.95 km (5:18 / km) +182m 4:41 / km
ahr:137 max:153 shoes: Brooks Adrenaline Aug 2009

About time really.....

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