Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 31 days ending Dec 31, 2012:

	activity	#	time	miles		km		+m	load
	Running	21	21:45:27	145.37	(8:59)	233.96	(5:35)	3964	5254.5
	Orienteering	4	3:35:43	18.55	(11:38)	29.86	(7:13)	806	610.0
	Circuits	3	2:00:00						400.0
	Pilates	3	1:30:00						120.0
	Total	27	28:51:10	163.93		263.82		4770	6384.5
averages - weight:78.8kg

3:17

0:00

» now

Monday Dec 31, 2012 #

2 PM

Running 48:56 9.2 km (5:19 / km) +323m 4:31 / km
shoes: Inov8 Mudroc 2012

From Matt and Jen's in Strathyre, with Matt (and MC for first part), up above the treeline for fabulous views.

Followed by a fine celebratory evening of feasting and imbibing, featuring bonus extras of early evening bagpiping visit from Ceana and a wee small hours social visit from Rosalind and Kyle. And Kyle's beard.

Sunday Dec 30, 2012 #

6 PM

Running 52:22 10.08 km (5:12 / km) +178m 4:46 / km
shoes: Brooks Ghost4 Aug 2012

Headtorch run avoiding the worst of the mud, 12 times 30/30 on the way home plus one bonus rep by mistake at the end!

Saturday Dec 29, 2012 #

2 PM

Running warm up/down 3:50 [3] 0.69 km (5:35 / km) +1m 5:33 / km
shoes: Brooks Ghost4 Aug 2012

Jog to start

Orienteering 43:43 [4] 8.59 km (5:05 / km) +146m 4:41 / km
shoes: Brooks Ghost4 Aug 2012

Run round the Shaftesbury urban race that I missed in the summer. Good fun with some significant route choice - but also very muddy on the steep off-road stuff which slowed me up (particularly on the climb out of #9 where I had to hold onto the fence even to walk). Dropped a bit over a minute near the end when I almost missed a control out.

About four mins off Dan's winning time from June.....

Running 30:06 [3] 5.73 km (5:15 / km) +87m 4:53 / km
shoes: Brooks Ghost4 Aug 2012

Run back to Wayside from the finish.

Friday Dec 28, 2012 #

5 PM

Running 1:00:45 12.77 km (4:46 / km) +91m 4:36 / km
shoes: Brooks Ghost4 Aug 2012

Headtorch out and back from Wayside, too muddy for anything in trainers except road. Added 12 x 30/30 in the way back.

Thursday Dec 27, 2012 #

Note
(rest day)

Guest departure day and travel south ourselves day.

Wednesday Dec 26, 2012 #

3 PM

Orienteering 47:00 [2] 6.27 km (7:30 / km) +260m 6:13 / km
shoes: Inov8 Mudroc 2012

From home with Alfie and Matthew, up past the quarry to the saltire and back down the track and descent to back garden.

Tuesday Dec 25, 2012 #

11 AM

Orienteering 1:00:00 7.5 km (8:00 / km) +300m 6:40 / km
shoes: VJ Falcon 2011

FVO Christmas Day run up Dumyat with the Shanklands. Sunny day, lots of cheerful people, mince pies and mulled wine on the summit, very nice :)

Extra bit with Alfie at the end halfway back to the top and down again, searching for a misplaced uncle....

Monday Dec 24, 2012 #

Note
(rest day)

Left foot inexplicably and outrageously sore somewhere inside, painful to walk. Day off and fingers crossed problem vanishes equally quickly (please)....

Sunday Dec 23, 2012 #

5 PM

Running 2:08:43 [3] 24.15 km (5:20 / km) +269m 5:03 / km
shoes: Brooks Ghost4 Aug 2012

Headtorch out and back to get the week's long run in - got relatively lucky with the weather as it only poured with rain for the first part after pretty much chucking it down the whole day up until then.

Still running okay at the end but any longer than this and I will need drink/gel methinks...

Saturday Dec 22, 2012 #

6 PM

Running 56:51 [3] 10.15 km (5:36 / km) +219m 5:03 / km
shoes: Inov8 Mudroc 2012

Headtorch run in the monsoon. Splish splosh splash.

BQS (bizarre quad soreness) still much in evidence, as it has been ever since being ill.

Friday Dec 21, 2012 #

5 PM

Running 1:10:12 [3] 14.14 km (4:58 / km) +77m 4:50 / km
shoes: Brooks Ghost5 Aug 2012

Loop from work via Cornton, BoA and Causewayhead. Quads sore since being ill and seem to be getting more sore not less!

Thursday Dec 20, 2012 #

8 AM

Running 50:12 [3] 10.44 km (4:49 / km) +18m 4:46 / km
shoes: Brooks Ghost5 Aug 2012

Morning head-clearer round Hyde Park, across Green Park, then enjoyed striding out along The Mall. From there round the lake before heading back, felt strong exiting Birdcage Walk and past the crowds in front of Buckingham Palace.

All part of the preparation...

Wednesday Dec 19, 2012 #

5 PM

Running 29:42 [3] 5.71 km (5:12 / km) +17m 5:08 / km
shoes: Brooks Ghost5 Aug 2012

Pre-dinner lap of Hyde Park. Raining.

Tuesday Dec 18, 2012 #

6 PM

Running 1:02:51 13.22 km (4:45 / km) +71m 4:38 / km
shoes: Brooks Ghost5 Aug 2012

With Rosco from the uni. Run round loch and out to Carse of Lecropt, 6km round the Carse at what was supposed to be half-marathon pace but was a bit slow (25:02), jog back. Rosco pulled up lame so fingers crossed he is okay....

Monday Dec 17, 2012 #

6 PM

Pilates 30:00 [2]

Circuits 40:00 [3]

Christmas Circuits (with map!) and end-of-term meal. Thanks Adam and Alison!

Sunday Dec 16, 2012 #

Note
(sick) (rest day)

Feeling much better but still a bit run down with sore throat etc.
i) rest day
ii) remedial red wine at village carol concert

Should be good for training block start tomorrow :)

Saturday Dec 15, 2012 #

Note
(sick) (rest day)

Still not feeling too bright.
i) rest day.
ii) remedial mulled wine courtesy of the Wilsons.

Friday Dec 14, 2012 #

Note
(sick) (rest day)

Hmm. Aching all over, headache, couldn't get warm. No head cold though.
Had a run planned. Proper marathon training due to start from Monday.
No day of training missed in previous five weeks.

So....two actions taken:
i) rest day. Possibly another one or two to follow.
ii) remedial mulled wine and christmas pudding vodka courtesy of Ross and Fi.

Thursday Dec 13, 2012 #

1 PM

Running 49:13 [3] 9.95 km (4:57 / km) +34m 4:52 / km
shoes: Brooks Ghost5 Aug 2012

Out tonight so lunchtime jaunt from work, out along the Raploch Riverside Walkway (or whatever it is called) - first time ever I have used it! Did a loop of Riverside and then back along the Walkway again.

Dusting of snow from this morning but not really icy, okay in trainers

Wednesday Dec 12, 2012 #

6 PM

Running race 55:03 [4] 8.59 km (6:25 / km) +91m 6:05 / km
shoes: VJ Falcon 2011

FVO night race, Doune. Battle of the incompetents tonight between me, Ross and Fraser. Made for good head-to-head stuff though. Ultimately I was the most incompetent as, 30secs behind Rosco at last control, I got lost on the run in (!) to let Fraser past for second place....

Running 17:20 [2] 2.56 km (6:47 / km) +30m 6:24 / km
shoes: VJ Falcon 2011

Ran round the final loop with Ross to collect them in.

Tuesday Dec 11, 2012 #

7 PM

Running 1:04:14 [3] 9.22 km (6:58 / km) +400m 5:43 / km
shoes: VJ Falcon 2011

Dumyat with Rosco. Clear night and ground frozen solid, perfect running conditions. Although a trifle fresh up there too...

Monday Dec 10, 2012 #

10 AM

Running 2:07:57 [3] 19.67 km (6:30 / km) +535m 5:44 / km
shoes: VJ Falcon 2011

Awesome sunny clear morning run at Rivington and Anglezarke. Sunny beech woods beside the reservoir, ruined castle, steep wooded terraced gardens, tough climb up to Rivington Pike tower, passing a man on an off-road unicycle on the way. And that was all in the first 25 minutes!

From there across to Winter Hill and the radio masts, north for a while into brutally cold wind across a couple of minor tops, mainly frozen (must be boggy hell in springtime). Cut through some man-eating tussocks so used a track to descend, then back along the various reservoirs.

Very happy with my morning's work!

6 PM

Pilates 30:00 [1]
weight:79.3kg

Wasn't expecting weight gain of over a kg in a week - too much eating out!!

Circuits 40:00 [2]

Sunday Dec 9, 2012 #

10 AM

Running 1:25:21 [2] 13.86 km (6:09 / km) +343m 5:29 / km
shoes: Brooks Ghost4 Aug 2012

With Paul, Eccy Woods-Limb Valley-Lady Cannings-Burbage Mines-Porter Valley-home. Clear skies but strong headwind on the climb out! Perfect head-clearer after the mulled wine party....

Saturday Dec 8, 2012 #

4 PM

Running 1:10:20 [3] 12.94 km (5:26 / km) +281m 4:54 / km
shoes: Brooks Ghost4 Aug 2012

Pre-party head torch run from Deb and Paul's, through Eccy Woods and then (via unintentionally circuitous route) across to Limb Valley and up there for a bit. Turned round after 40mins and managed a straighter/shorter route back!

Friday Dec 7, 2012 #

8 AM

Running 32:09 [3] 5.6 km (5:45 / km) +46m 5:31 / km
shoes: Brooks Ghost4 Aug 2012

Still at Airth and pre-work the only run opportunity today.

Have never been to the Dunmore Pineapple so skated over to take a look. Definitely a weird thing!

Took a short loop through the woodland on the way back. I never went there but have a vague feeling there might have been an FVO map of Dunmore way back when - anyone able to confirm or deny?

C • Yep 14

Thursday Dec 6, 2012 #

5 PM

Running 48:32 [3] 9.83 km (4:56 / km) +57m 4:48 / km
shoes: Brooks Ghost4 Aug 2012

Still at Airth and dinner at 7pm again, managed to fit in slightly longer loop. Hoped the roads would be clear of ice after rain this pm - turning to sleet as I started :(

They weren't too bad but some big icy stretches too....tentative there but moving pretty nicely on the clear sections.

Wednesday Dec 5, 2012 #

6 PM

Running 35:50 [3] 7.32 km (4:54 / km) +19m 4:50 / km
shoes: Inov8 Mudroc 2012

Away with work (airth castle hotel) but just time for a short icy run before dinner.

Tuesday Dec 4, 2012 #

6 PM

Running 1:00:46 [3] 8.6 km (7:04 / km) +376m 5:48 / km
shoes: VJ Falcon 2011

Headtorch outing from the uni with Rosco, up to Dumyat summit. Nice firm snow underfoot on the track. Snowing slightly higher up but not enough to obscure the view - lights below us stretching away into the distance. I don't go up here often enough!

Monday Dec 3, 2012 #

6 PM

Pilates 30:00 [1]
weight:78.2kg

Circuits 40:00 [3]

Longer duration set this week. And accompanied by Jamie. Hard work!

Sunday Dec 2, 2012 #

12 PM

Orienteering 1:05:00 [2] 7.5 km (8:40 / km) +100m 8:08 / km
shoes: VJ Falcon 2011

FVO training/coaching event at Barr Wood, trundled round the contour-only green: mostly okay except where lost concentration in the middle. Also sundry bits of jogging about. Another gorgeous day.

Saturday Dec 1, 2012 #

11 AM

Running 1:04:12 [3] 9.55 km (6:43 / km) +401m 5:33 / km
shoes: VJ Falcon 2011

Clear blue sky, snow on the higher ground - and ice on the paths.....definitely a day for a run, definitely a day for dobb spikes!

Run at Bracklinn Falls and Callander Crags with Will and Jase, conversational pace, except on the climbs....

« Earlier | Later »