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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 31 days ending Jan 31, 2012:

activity # timemileskm+mload
  Running23 20:28:38 126.11(9:45) 202.96(6:03) 34674756.4
  Stretching4 3:20:00200.0
  Yoga3 3:00:00180.0
  Road biking4 2:35:47 43.5(3:35) 70.0(2:14) 8001257.8
  Orienteering3 2:17:54 9.99(13:48) 16.08(8:35) 550575.3
  Pilates3 2:05:00160.0
  Padel Tennis2 1:45:00105.0
  Mountain biking2 1:20:00 3.73 6.0140.0
  Minigolf1 1:00:00
  Circuits2 1:00:0090.0
  Fitball1 1:00:0060.0
  Bolas1 30:00
  Egg throwing1 5:00 0.01(7:53:20) 0.02(4:54:07)
  Total42 40:27:19 183.34 295.06 48177524.5
  [1-5]40 38:52:19
averages - weight:80.7kg

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Monday Jan 30, 2012 #

6 PM

Pilates 30:00 [1]
weight:78.8kg

Felt okay on Sunday but back not good after a day in the office.....found it tough!

Circuits 30:00 [1]

Took it pretty easy, substituted stretching for the impact exercises.

Sunday Jan 29, 2012 #

11 AM

Orienteering 30:00 [3] 3.0 km (10:00 / km) +100m 8:34 / km
shoes: VJ Falcon 2011

Didn't quite make it out for headtorch control collection last night so a quick trot round this morning. Moving a little better through the terrain today.

Running 1:35:00 [3] 13.0 km (7:18 / km) +500m 6:08 / km
shoes: VJ Falcon 2011

Post control collection with Graeme from the accommodation, to meet the walkers coming the other way. Met them after 34mins. Decided to go on and bag the top (o' Selside) and then catch up again. Didn't catch up again until they were almost back so a longer and hillier run than expected!

Saturday Jan 28, 2012 #

12 PM

Orienteering 30:00 [2] 3.0 km (10:00 / km) +150m 8:00 / km
shoes: VJ Falcon 2011

Tarn Hows loop 1. Steep and rough and found it all a physical struggle. Didn't navigate too well either. Nice to be back in terrain for all that.

Orienteering 30:00 [2] 3.0 km (10:00 / km) +100m 8:34 / km
shoes: VJ Falcon 2011

Tarn Hows loop 2. Tried to orienteer better this time. Didn't.

Friday Jan 27, 2012 #

7 PM

Running 50:03 [3] 8.25 km (6:04 / km) +150m 5:34 / km
shoes: Brooks Ghost 2011

It seemed a shame to take a day off....

Thursday Jan 26, 2012 #

8 AM

Running 24:17 [3] 5.0 km (4:51 / km)
shoes: Brooks Ghost 2011

Rosco and I got up for the morning run. It got easier after the first km but Haircut Man still ran away off the front without either of us seeming very keen to chase.
11 AM

Running 1:10:00 [2] 11.0 km (6:22 / km) +170m 5:54 / km
shoes: Brooks Adrenaline Aug 2009

Farewell posse ridge run, nice and gentle except slightly harder up the main climb. End of another great week. Might have to return sometime....

Wednesday Jan 25, 2012 #

8 AM

Road biking race 31:36 [5] 15.2 km (2:05 / km) +200m 1:57 / km

Triathlon bike leg (after MC did the swim). Very aware that Rosco was close behind and tried hard without feeling very powerful on the climb. Held him off okay and hence postponed the inevitable.....

Running race 19:52 [5] 4.6 km (4:19 / km) +30m 4:11 / km
shoes: Asics Hyperspeed

....of being overtaken on the run. We did move through from being last two out of the pool to be 3rd and 4th overall though. Diploma for 1st team too :)

Running warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: Asics Hyperspeed

two warmdown laps
11 AM

Stretching 1:00:00 [1]

Stretch and Relax. Spent most of it waiting for the Relax part of the session.
12 PM

Yoga 1:00:00 [1]

3 PM

Padel Tennis 45:00 [1]

Played on until the downpour became properly torrential..

Running 32:00 [2] 5.25 km (6:06 / km)
shoes: Brooks Adrenaline Aug 2009

A gentle loosener....

Tuesday Jan 24, 2012 #

9 AM

Mountain biking 20:00 [1] 6.0 km (3:20 / km)

A little bit of drink carrier duty for Rosco as he cruised to half-marathon glory....
11 AM

Pilates 1:00:00 [1]

12 PM

Yoga 1:00:00 [1]

Feeling v tired today. Sneaked in a siesta before actually doing some exercise for the day later on.
4 PM

Running 1:01:00 intensity: (36:00 @2) + (20:00 @3) + (5:00 @4) 11.0 km (5:33 / km) +170m 5:09 / km
shoes: Brooks Ghost 2011

Ridge run with Jase to the top (quite hard, 25mins). Set off ten mins after the girls and caught them on the ridge so ran back from the top together.

Monday Jan 23, 2012 #

8 AM

Running race 11:26 [5] 2.75 km (4:09 / km)
shoes: Asics Hyperspeed

Duathlon run one - worked into 6th on the way back to the track....

Road biking race 30:52 [5] 14.8 km (2:05 / km) +200m 1:57 / km

.....stayed there throughout the bike leg....

Running race 12:23 [5] 2.75 km (4:30 / km)
shoes: Asics Hyperspeed

.....and able to remain there in the second run without needing to try too hard. Which was just as well.
10 AM

Mountain biking 1:00:00 [2]

With Rosco plus Jase and Elle on a tandem! Good fun and tough to keep up with the tandem when it gets moving!
12 PM

Stretching 50:00 [1]

More Stretch and Relax. A bit late arriving after the biking.
3 PM

Running 1:22:00 intensity: (20:00 @1) + (34:00 @2) + (28:00 @3) 10.0 km (8:12 / km) +300m 7:08 / km
shoes: Brooks Ghost 2011

Volcano run with Rosco and Jase, walk/scramble up the ridge bit and caught Louise and Kate at the summit. Ran back together. Very like hard work and much food needed afterwards.

Sunday Jan 22, 2012 #

8 AM

Running 32:38 [3] 6.34 km (5:09 / km)
shoes: Brooks Ghost 2011

Morning run plus jog back to join the others at the end.
11 AM

Minigolf 1:00:00 [0]

With Ross and Jase. Nearly an epic tie requiring a play-off. Except Jase can't add up!
2 PM

Egg throwing 5:00 [0] 0.02 km (4:54:07 / km)

With Rosco. Egg breakage disaster.

Bolas 30:00 [0]

With MC. Defeated in the final disaster.
4 PM

Stretching 30:00 [1]

Half of Stretch and Relax then off for a coffee with Uncle Phil. As he is almost known.
5 PM

Padel Tennis 1:00:00 [1]

Not singles. Not doubles. But fun.

Saturday Jan 21, 2012 #

10 AM

Running race 20:39 [5] 5.0 km (4:08 / km)
shoes: Asics Hyperspeed

International Duathlon run one. Just about managed to go faster than marathon pace.

Road biking race 43:19 [5] 20.0 km (2:10 / km) +200m 2:04 / km

International Duathlon bike leg. Felt much weaker than last year and it showed in the time. 30secs for the transition to the bike and 33 for the transition after it (not included in this time).

Running race 10:52 [5] 2.5 km (4:21 / km)
shoes: Asics Hyperspeed

Duathlon run two. Took a while to loosen up. Didn't even manage marathon pace. Eek.

Total time 75-51 for 63rd place of 99 in the men, and 65th of 115 overall.

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Asics Hyperspeed

3km to warm up and 3km to warm down. Surprisingly disciplined!
4 PM

Fitball 1:00:00 [1]

To my surprise I could still kneel on the ball okay. Put to shame by Jase standing on it though!
5 PM

Running 21:10 [2] 3.5 km (6:03 / km)
shoes: Brooks Ghost 2011

Recovery jog. Ouch.

Friday Jan 20, 2012 #

8 AM

Running 40:01 [3] 8.0 km (5:00 / km) +50m 4:51 / km
shoes: Brooks Ghost 2011

Got up for the 5km run. Found there was an 8km off road run so did that instead. Very accurately paced at the advertised 5min/km!
11 AM

Stretching 1:00:00 [1]

This is good.
12 PM

Yoga 1:00:00 [1]

This is also good.
2 PM

Road biking 50:00 [3] 20.0 km (2:30 / km) +200m 2:23 / km

Little practice on the bike before tomorrow. Along with a cafe stop for milkshake. And it would have been rude not to stay and have a coffee with the ladies.

Thursday Jan 19, 2012 #

5 PM

Running 1:07:00 [3] 11.4 km (5:53 / km) +220m 5:22 / km
shoes: Brooks Ghost 2011

Arrival at La Santa = Traditional Ridge Run.

Wednesday Jan 18, 2012 #

6 PM

Running 1:15:00 [3] 11.8 km (6:21 / km) +240m 5:46 / km
shoes: new Inov8 Roclite

FVO run from the garden centre (!) up to Sauchie trig. Left behind by Forest and Fraser, never caught by Rosco, kept company by Magic, Lard and Fi. Felt tired. Which is not necessarily the best way to feel before a CLS week!

Tuesday Jan 17, 2012 #

6 PM

Running 1:25:51 intensity: (24:21 @1) + (30:30 @3) + (31:00 @4) 13.87 km (6:11 / km) +365m 5:28 / km
shoes: Brooks Ghost

Got back from Heathrow in time to go training but couldn't decide whether to do Ochils intervals, solo Ballengeich hills, or just a run. Pulled onto the A8 towards Newbridge one place behind the Goddard-mobile so thought Ochils was the option.....followed Rog all the way to Keir roundabout where he headed off home up the A9 not right to the uni!

Had persuaded myself by then that I quite fancied a typical Ochils session of a few mins temp then some longish reps then some shorter ones to finish. A session of 5 times 6mins gradual ascent (about 50m climb in each rep) was not what I had in mind! The recovery times back down the hill (supposed to be 5mins) were a bit long too for what I need.

Struggling badly with no pace whatsoever, as well as feeling the extra weight (!), need to do some shorter stuff and get some improved leg speed. Unless all fast twitch automatically dissolves in the sleep as one moves into M45?? Felt quite plausible tonight....
C • dissolves at 45 6

Monday Jan 16, 2012 #

Note
weight:80.4kg

C • Snap... 6
8 PM

Running 53:07 [3] 10.57 km (5:02 / km) +30m 4:57 / km
shoes: Brooks Ghost

The three parks from the Corus via Kensington Palace Gardens and Knightsbridge. Left hip/groin still not good, could feel it and really noticing the limitation in range of movement tonight.

Ready for my bed afterwards after the early start this morning!

Sunday Jan 15, 2012 #

12 PM

Running 1:01:52 [3] 8.05 km (7:41 / km) +398m 6:10 / km
shoes: new Inov8 Roclite

A bit gutted not to be able to make the FVO session in lovely Drumore but consoled myself with an enjoyable frosty run up the hill behind the house. Did a bit of terrain running from the cairn (felt very rusty) and did the first part of the descent in terrain too (also poor but never could descend in the first place). All fun though. Reckon I could get into this running lark :)

Saturday Jan 14, 2012 #

5 PM

Running 28:33 [3] 5.3 km (5:23 / km) +89m 4:58 / km
shoes: Brooks Ghost

Short of time but fitted in a quick loop through to far side of village and back. Might have to do some reps soon to get some sort of speed back....

Thursday Jan 12, 2012 #

7 PM

Running 44:15 [3] 5.38 km (8:13 / km) +273m 6:34 / km
shoes: new Inov8 Roclite

Explored running up through the woods behind the house to find the track up the hill. Woods windblown and then steep climb through bracken before hitting the track.

Have looked at the map now and could have cut across to the track before the bracken, d'oh!

Quads sorer than they should have been after yesterday, happy to take it steady and not go all the way up the hill. It is a start at least.....

Wednesday Jan 11, 2012 #

6 PM

Orienteering race 47:54 [4] 7.08 km (6:46 / km) +200m 5:56 / km
shoes: new Inov8 Roclite

FVO night race, Stirling Old Town.

Took an unpopular route on the long leg to #1 right over the castle esplanade and found myself all alone, didn't seem too different from some of the other routes chosen as I saw Will and Marcus over the far side then Patrick at the control, but my lungs and chest didn't like the climb much and protested throughout the rest of the course.

Can't blame it all on that though, felt very slow (Ross won in 38 mins) and have much work to do!

Monday Jan 9, 2012 #

6 PM

Pilates 35:00 [2]
weight:82.8kg

Roger was absent which meant he missed his chance to weigh in lighter than me....I shall try my best not to offer a further opportunity.....

Circuits 30:00 [2]

Felt like I had just spent two days sitting on aeroplanes and in airports...

Thursday Jan 5, 2012 #

3 PM

Running 59:00 [2] 7.0 km (8:26 / km)
shoes: new Inov8 Roclite

From the flat in Moeraki round the headland and along the Millennium Track then the beach to the Moeraki Boulders. In the sun of course.

Back along the beach then the Track. Home in time for a quick snooze before dinner at the (legendary it seems) Fleur's Place, including the rare chance to eat Muttonbird!

Finished the day off with a (successful) sunset expedition up to the lighthouse to look for yellow-eyed penguins coming ashore after a hard days fishing.

Sunday Jan 1, 2012 #

5 AM

Running 1:01:21 [3] 11.65 km (5:16 / km) +282m 4:42 / km

6 PM

Running 1:04:18 [3] 12.2 km (5:16 / km) +200m 4:52 / km
shoes: Brooks Adrenaline Aug 2009

A slow start to the day....

Waited for the relative cool of the evening and ran a good out-and-back round the south end of Lake Hawea drinking in the views. Very enjoyable. Also not as cool as I had thought it would be - straight into the lake afterwards!

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