Training Log Archive: Jon XIn the 31 days ending Dec 31, 2010:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||
Friday Dec 31, 2010 #
9 AM
Mountain walking 4:40:00 [1] 13.0 km (21:32 / km) +920m 15:55 / km
shoes: walking boots
Up Ben Wyvis with MC, Pat, Ollie, Jon M, Ed, Phil (and Wellington). Amazingly little snow but pretty foul on the ridge in 50+ mph winds.
Problems with my newish boots :( They are maybe a touch too narrow and my right foot was suffering badly under the metatarsals, very sore on the rocky stuff.
Problems with my newish boots :( They are maybe a touch too narrow and my right foot was suffering badly under the metatarsals, very sore on the rocky stuff.
C • Wind 1
Thursday Dec 30, 2010 #
3 PM
Running 52:16 [3] 7.0 km (7:28 / km) +341m 6:00 / km
shoes: Apr 2010 VJ Falcon
Miserable day in Gargunnock but found myself above the cloud after a few minutes - to see a sea of white mist clinging to the Carse with multiple snowy peaks above and beyond it, all framed by a pink/orange sunset. So worth going out!
Tuesday Dec 28, 2010 #
12 PM
Running 1:06:45 [3] 10.96 km (6:05 / km) +352m 5:15 / km
shoes: Apr 2010 VJ Falcon
Ashdown Forest, northernmost part of run on southernmost part of Pippingford Park map (I later realised!).
Sunday Dec 26, 2010 #
11 AM
Orienteering race 1:00:27 [4] 10.68 km (5:40 / km) +206m 5:10 / km
shoes: Apr 2010 VJ Falcon
WIM Boxing Day Canter, not quite as disastrous a performance as last year (8th of 216 this year) and started well when I got the bonus roving controls inside the first ten mins!
Couple of poor routes though and trouble in the circle at two of them - long hard run back for 1.5km but 30secs late.
And beaten by Helen B for second year in a row - next year......
Couple of poor routes though and trouble in the circle at two of them - long hard run back for 1.5km but 30secs late.
And beaten by Helen B for second year in a row - next year......
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Apr 2010 VJ Falcon
Only just there in time to run to the start, tight calf afterwards so should have warmed down for longer....
2 PM
Running 27:21 [2] 3.39 km (8:04 / km) +73m 7:17 / km
shoes: Apr 2010 VJ Falcon
Got my chance for a longer warm down by going for a jog with Liz when we got back from the event. Very ready for my lunch afterwards!
Friday Dec 24, 2010 #
11 AM
Running 44:27 [3] 6.76 km (6:35 / km) +316m 5:20 / km
ahr:129 max:159 shoes: Apr 2010 VJ Falcon
Up Melbury Beacon again, slightly different ascent route which was more snowy and definitely tougher - wasn't feeling too great either which probably added to the effect.
Wednesday Dec 22, 2010 #
4 PM
Running 49:38 [3] 7.2 km (6:54 / km) +287m 5:45 / km
shoes: Apr 2010 VJ Falcon
Up Melbury Beacon from Wayside, getting a trifle dark for route finding by the end......
Monday Dec 20, 2010 #
4 PM
Running 35:00 [3] 7.0 km (5:00 / km) +269m 4:12 / km
shoes: Brooks Ghost
Quick jog round the streets again.
Sunday Dec 19, 2010 #
11 AM
Running 50:09 [3] 9.0 km (5:34 / km) +213m 4:59 / km
shoes: Brooks Ghost
A run in trainers not dobb spikes! Round the streets in Sheffield, a bit icy in places but manageable.
Wednesday Dec 15, 2010 #
6 PM
Orienteering race 44:05 [4] 6.25 km (7:03 / km) +280m 5:46 / km
ahr:145 max:155 shoes: Apr 2010 VJ Falcon
Polmaise night-o, 4.8km. Hanging on to the back of the train early on but got going better after we split into gaffles at #4.
My route to #9 on the path through the rhodos was not great though as they have all been crushed down by the snow and the path is blocked in many places. Missed #9 in the circle by nearly a minute too. Better that than totally stuck in the rhodos for ten mins like Paddy though!
Taking path route to the right on 13-14 lost me time (minute or so) but missing out #15 by mistake and going straight to the central control instead saved me time (minute or so).
Mark N and Doug T fastest with 38mins. Despite misses in the circle at 6/9/12 and not the best route at 9 or 14, was quite pleased with my time when I finished, although a little less pleased when I eventually realised about not visiting #15.....
My route to #9 on the path through the rhodos was not great though as they have all been crushed down by the snow and the path is blocked in many places. Missed #9 in the circle by nearly a minute too. Better that than totally stuck in the rhodos for ten mins like Paddy though!
Taking path route to the right on 13-14 lost me time (minute or so) but missing out #15 by mistake and going straight to the central control instead saved me time (minute or so).
Mark N and Doug T fastest with 38mins. Despite misses in the circle at 6/9/12 and not the best route at 9 or 14, was quite pleased with my time when I finished, although a little less pleased when I eventually realised about not visiting #15.....
Running warm up/down 25:00 [2] 2.5 km (10:00 / km) +120m 8:04 / km
shoes: Apr 2010 VJ Falcon
Collecting flags with Fraser. Plus extra trip to collect the one I forgot..
Tuesday Dec 14, 2010 #
Note
(rest day)
Hmm. Very sore hip flexor. Maybe over-enthusiastic with it yesterday.
Monday Dec 13, 2010 #
6 PM
Pilates 30:00 [3]
weight:79.8kg
Worked hard, lots of protesting muscles esp quads, hip flexors, etc.
Circuits 30:00 [1]
End of term random circuits/games plus stretching afterwards.
Sunday Dec 12, 2010 #
11 AM
Orienteering race 1:01:07 [3] 6.44 km (9:29 / km) +518m 6:46 / km
ahr:134 max:152 shoes: Apr 2010 VJ Falcon
TAY Christmas Score, Knock of Crieff, 60mins.
It was going well (although had a bad process for writing down the answers to the questions which was v slow and made it all v stop start - will be better at this next time!)
But then it stopped going so well..........folded the highest scoring control off my map and so didn't go to it when I was supposed to, then a mix of bad revised route and 184 being in the wrong place (I never found it) meant that I got one 30-pointer in the fifteen mins from 39min to 54 min, not good!
Cut my losses and headed back although actually would have been better points-wise to get most of the rest of the controls and take the penalties for lateness.
Luckily despite missing out six controls I somehow got the prize for most points on the questions and so managed to sneak ahead overall of some people who had put me well in my place on the points for the orienteering alone......
It was going well (although had a bad process for writing down the answers to the questions which was v slow and made it all v stop start - will be better at this next time!)
But then it stopped going so well..........folded the highest scoring control off my map and so didn't go to it when I was supposed to, then a mix of bad revised route and 184 being in the wrong place (I never found it) meant that I got one 30-pointer in the fifteen mins from 39min to 54 min, not good!
Cut my losses and headed back although actually would have been better points-wise to get most of the rest of the controls and take the penalties for lateness.
Luckily despite missing out six controls I somehow got the prize for most points on the questions and so managed to sneak ahead overall of some people who had put me well in my place on the points for the orienteering alone......
Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Apr 2010 VJ Falcon
To/from the start/finish. Simple route along major tracks....
Saturday Dec 11, 2010 #
Note
(rest day)
3 PM
Running 1:07:22 [3] 10.8 km (6:14 / km) +300m 5:29 / km
ahr:126 max:145 shoes: 2010 Inov8 Roclite
Snow nearly all melted now although icy paths/pavements a problem at the beginning and end.
Nice run along under the crags, farmer has cleared much of the gorse which helps! Downie's Loup waterfall in full spate with all the snowmelt and looking v impressive.
Nice run along under the crags, farmer has cleared much of the gorse which helps! Downie's Loup waterfall in full spate with all the snowmelt and looking v impressive.
Thursday Dec 9, 2010 #
7 PM
Running 1:08:57 [3] 8.3 km (8:18 / km) +513m 6:21 / km
shoes: Apr 2010 VJ Falcon
Tired today. But need to make the most of the snow.....so went for a very gentle run up Dumyat, remembering the firm well-trodden track we used on Sunday and thinking that would be easier than the Gargunnock Hills - however was not remembering that it had snowed very heavily on Monday!
Strangely there was more fresh snow lower down in the open, higher up it seems like Dumyat is thawing from the trigpoint down, much slushier up near the top and even some bits of grass showing (haven't seen that anywhere else for a while!). Felt not just tired but under-fuelled and dehydrated on the ascent but persevered as I had already told myself I was only allowed fish and chips on the way home if I made it to the summit. Started to get into it more after half hour or so and felt better from there on - and much better after the fish supper!
Strangely there was more fresh snow lower down in the open, higher up it seems like Dumyat is thawing from the trigpoint down, much slushier up near the top and even some bits of grass showing (haven't seen that anywhere else for a while!). Felt not just tired but under-fuelled and dehydrated on the ascent but persevered as I had already told myself I was only allowed fish and chips on the way home if I made it to the summit. Started to get into it more after half hour or so and felt better from there on - and much better after the fish supper!
Wednesday Dec 8, 2010 #
6 PM
Orienteering 1:01:04 [3] 8.17 km (7:28 / km) +200m 6:40 / km
shoes: Apr 2010 VJ Falcon
FVO night race, Minewoods, 5.6km. Seriously sub zero temperatures and lots of snow made for another fun race. Although I was never near the front of the race at all this week after a wobble at the start saw me behind the pack and then going to #12 instead of #5 cost me 2 mins when I was still catching glimpses of torches ahead up until then (went within 10m of #5 en route as wel!).
Scrappy through the butterflies in the wood and not really pushing that hard in the urban stuff - then from 24 I saw a red line pointing to a circle with the number 25 nearby. Sadly it was a turning circle at the end of a cul-de-sac and number 25 was elsewhere! Realised this far too late and it was a long way round, another 2 mins lost.
55mins or so would have been about right at that intensity (although still miles behind Will) - however did feel a bit better about my run once Steve Nich finished and was explaining his wanderings out there!
Scrappy through the butterflies in the wood and not really pushing that hard in the urban stuff - then from 24 I saw a red line pointing to a circle with the number 25 nearby. Sadly it was a turning circle at the end of a cul-de-sac and number 25 was elsewhere! Realised this far too late and it was a long way round, another 2 mins lost.
55mins or so would have been about right at that intensity (although still miles behind Will) - however did feel a bit better about my run once Steve Nich finished and was explaining his wanderings out there!
Running warm up/down 22:00 [3] 3.0 km (7:20 / km)
shoes: Apr 2010 VJ Falcon
Jog to start, collecting urban controls afterwards. Thawed out nicely in the Westerton afterwards. They weren't doing mulled wine though. Only passed one car newly nestling in roadside bank of snow on way home, roads still pretty sketchy in places....
Tuesday Dec 7, 2010 #
7 PM
Running 1:00:41 [3] 8.94 km (6:47 / km) +278m 5:53 / km
ahr:121 max:135 shoes: Apr 2010 VJ Falcon
Headtorch round Leckie loop with Knock o'Ronald extension (tough deep snow, 600m in 8mins!) and then round Ladies' Walk at the end. Or is that Lady's Walk?
Cold to start but having first 25mins uphill got me warm. Given that it was minus13 here in the sunlight at lunchtime then I am guessing it was even colder this evening higher up and under the starlight!
Cold to start but having first 25mins uphill got me warm. Given that it was minus13 here in the sunlight at lunchtime then I am guessing it was even colder this evening higher up and under the starlight!
Monday Dec 6, 2010 #
3 PM
Running 1:18:30 [3] 12.61 km (6:14 / km) +300m 5:34 / km
ahr:124 max:137 shoes: Apr 2010 VJ Falcon
It snowed all morning which meant another day working from home - about 5 or 6 inches more fell by lunchtime. However it cleared up in the afternoon and turned into another lovely day - and I managed to head out just before dark.
Thought the fresh snow might make the hill pretty tough so took the tracks to Kippen and back, haven't been that way for ages. A good choice of route as it let me enjoy the sun setting over the silhouetted mountains, with mist lingering in the Carse below them, very scenic!
Thought the fresh snow might make the hill pretty tough so took the tracks to Kippen and back, haven't been that way for ages. A good choice of route as it let me enjoy the sun setting over the silhouetted mountains, with mist lingering in the Carse below them, very scenic!
Sunday Dec 5, 2010 #
10 AM
Running 1:28:02 [3] 11.34 km (7:46 / km) +505m 6:21 / km
shoes: Apr 2010 VJ Falcon
FVO run up Dumyat as not much else had survived the weather this weekend - with Will, Fraser, Brad, Rog, Trevor, Dixie and Hazel.
Pretty well trodden all the way up which made a pleasant change from much of the running this past week - treatment plus ibuprofen also made my hip feel okay which was a relief.
Great conditions - cloudless skies and snowy peaks as far as we could see. Plugged away up the hill and took it easy on the descent (in soft snow rather than a compacted track), moved a little more briskly for a short while down the road near the end. Might have to head up there again after work one evening this week if the weather is going to stay the same!
Pretty well trodden all the way up which made a pleasant change from much of the running this past week - treatment plus ibuprofen also made my hip feel okay which was a relief.
Great conditions - cloudless skies and snowy peaks as far as we could see. Plugged away up the hill and took it easy on the descent (in soft snow rather than a compacted track), moved a little more briskly for a short while down the road near the end. Might have to head up there again after work one evening this week if the weather is going to stay the same!
Saturday Dec 4, 2010 #
3 PM
Running 1:20:36 [3] 8.19 km (9:50 / km) +361m 8:04 / km
ahr:119 max:134 shoes: Apr 2010 VJ Falcon
Tough work getting through the extra snow from yesterday higher up and a sharp thin crust on the stuff lower down. Would have lost the vehicle track in a few places if someone hadn't kindly left ski tracks earlier!
Struggling with sore ITB/piriformis restricting movement on the left leg, very sore when caught off balance a few times in the deep stuff - ouch. Maybe not a total surprise after much tough hilly running lately plus not helped by three hours of snow shovelling earlier - however more stretching and probably physio needed....
Surprised how much more snow there was higher up than Thursday - took me nearly 5 mins (!) to get the final 200m to the cairn. Nice to run in daylight: the many many snowy mountains to the north were looking very fine!
Struggling with sore ITB/piriformis restricting movement on the left leg, very sore when caught off balance a few times in the deep stuff - ouch. Maybe not a total surprise after much tough hilly running lately plus not helped by three hours of snow shovelling earlier - however more stretching and probably physio needed....
Surprised how much more snow there was higher up than Thursday - took me nearly 5 mins (!) to get the final 200m to the cairn. Nice to run in daylight: the many many snowy mountains to the north were looking very fine!
Friday Dec 3, 2010 #
Note
(rest day)
It just sort of happened. The perils of an early evening nap without settng an alarm!
Thursday Dec 2, 2010 #
7 PM
Running 1:05:47 [3] 8.9 km (7:23 / km) +430m 5:57 / km
ahr:128 max:147 shoes: Apr 2010 VJ Falcon
Across to the farm, accidental loop following the tractor track round the field (doh!), then found the gate and took the main track all the way up to the huts. Went to the cairn this time by going to the right knoll (!), another wonderfully clear night so stopped to enjoy and took a couple of photos before getting too cold and setting off again.
Had vaguely thought of cutting across to the quarry on the descent but found that off the track the snow was above my knees so followed the track down to much lower, cut across the final fields through shin deep powder and back past the sawmill. Much fun tonight :)
Had vaguely thought of cutting across to the quarry on the descent but found that off the track the snow was above my knees so followed the track down to much lower, cut across the final fields through shin deep powder and back past the sawmill. Much fun tonight :)
Wednesday Dec 1, 2010 #
Pilates 30:00 [3]
Mix of the usual pilates and circuits exercises at home, followed by....
Turbo Trainer 35:00 [3]
ahr:105
Felt like hard work although as usual couldn't get heart rate very high (although was climbing v slowly throughout). Legs feeling the effect of all the resistance running and high knee lift from past couple of days.