Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 31 days ending Jan 31, 2013:

	activity	#	time	miles		km		+m	load
	Running	27	25:44:15	169.47	(9:07)	272.74	(5:40)	3256	5852.3
	Orienteering	6	3:29:59	22.33	(9:24)	35.94	(5:51)	561	1430.4
	Circuits	4	2:05:00						370.0
	Pilates	4	1:40:00						100.0
	Intervals	1	1:24:44	8.59	(9:52)	13.82	(6:08)	348	308.4
	Total	31	34:23:58	200.39		322.5		4165	8061.1
averages - weight:78kg

2:36

0:00

» now

Thursday Jan 31, 2013 #

6 PM

Intervals intervals 1:24:44 13.82 km (6:08 / km) +348m 5:27 / km
shoes: Brooks Ghost5 Aug 2012

Ochils intervals with a good group of the Hillrunners plus guest Tessa.

6x45s with 1min recovery along below Minewoods
then
8x2mins uphill from bottom of Blairforkie Drive, up Ferniebank Brae and along Glen Road to (or at least nearly to!) the junction with Upper Glen Road. Jog back recovery.

Right calf a little tight at the top of the later hill reps but seemed to loosen off okay on the recoveries so finished the session. Hope I don't regret it!

Wednesday Jan 30, 2013 #

9 PM

Running 37:49 [2] 7.01 km (5:24 / km) +50m 5:13 / km
shoes: Brooks Ghost4 Aug 2012

Home from the airport at 9pm, persuaded myself out for a short easy loop.

Tuesday Jan 29, 2013 #

Event: SLOW Night-O Series 2012-13.3, Richmond Park

6 PM

Orienteering 31:53 [4] 6.0 km (5:19 / km)
shoes: Inov8 Mudroc 2012

SLOW night-o at Richmond Park. Despite my SE England orienteering upbringing I have never run here before!

Assumed it would be really simple - it was, but that assumption plus headtorches everywhere when near the circle plus multiple unmapped paths together were enough to make me v scrappy early on through the first four. Had a crashing fall on the way to #6 and then missed that too, gave myself a bit of a talking to after that and started to use compass and orienteer properly.

Okay after that and feeling good running. Turns out the guy in the red o-top who ran past me v easily early on was Simonas Krepsta, no shame in not keeping up with him! He ran 28:20.

As ever with these events then based from a pub with great food and beer, missed the start of the pub quiz unfortunately....

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 Mudroc 2012

Jog to start, tight right calf afterwards so ten mins extra warm down before heading to pub to download.

Long Course - Splits

Monday Jan 28, 2013 #

6 PM

Pilates 15:00 [1]
weight:77.3kg

Busy there today, we need them to invest in a few more mats!

Circuits 30:00 [3]
shoes: Brooks Ghost 2011

3 sets, worked pretty hard. Legs in pretty good shape after the weekend racing.

Sunday Jan 27, 2013 #

10 AM

Running 20:00 [2] 3.0 km (6:40 / km) +30m 6:21 / km
shoes: Brooks Ghost5 Aug 2012

Warm up to first start, warm down after, mini warm up for second race, team warm down after.

Orienteering race 23:31 [4] 3.5 km (6:43 / km) +165m 5:26 / km
shoes: Inov8 Mudroc 2012

EUOC Weekend Chasing Sprint, Prologue, 4th place.
Robin Galloway 22:18, Martin 22:39, Jase 22:40.
Physical course, not great weather (ran in cagoule). Not feeling too powerful on the hills. Probably not the best route to the penultimate either.

Orienteering race 19:17 [5] 3.8 km (5:04 / km) +40m 4:49 / km
shoes: Brooks Ghost5 Aug 2012

The Chase. Urban sprint chase after the terrain prologue.
V enjoyable and intense, could see Patrick behind from #3 and he was past when I hesitated then got confused at #7. More confusion at #9 (circle obscuring dead end) and #10 ('shed' was attached to the next building) but was right on his heels at #12.
Then got v confused when he punched a different control from me at #13, was shouting to tell him that he had mis-punched.....he carried on but then seemed to double back so I thought the head-to-head was over. Slowed up a bit until Graeme suddenly appeared behind me with two to go and I had to leg it again.
But...it turns out that the chase involved parallel courses rather than all doing the same and so the race with Patrick would still have been on (in the end he finished 18secs ahead). Very strange. Might have been nice to know that in advance! Although tbh not at all sure I could have caught him anyway!

Saturday Jan 26, 2013 #

12 PM

Running warm up/down 20:00 [2] 3.5 km (5:43 / km) +25m 5:31 / km
shoes: Brooks Ghost5 Aug 2012

Decent length warm up jog then a few drills etc.

Orienteering race 37:21 [5] 7.85 km (4:46 / km) +92m 4:30 / km
shoes: Brooks Ghost5 Aug 2012

Edinburgh City Race, Men 40+, 3rd place.
Another fun race, lost time at #9 because of the extra unmapped passageway (-40s, although I was hardly alone losing time here), and at the end where I tried to run the last little loop in the wrong order and went to #24 before #23 (-45s).
Winner Mark Wood was 50secs ahead, then 1sec ahead was Dave Robertson who took three seconds off me on the (short) run in....
Martin W should have won by a minute but ran past #25 without punching it.

Running 11:00 [2] 1.85 km (5:57 / km) +20m 5:38 / km
shoes: Brooks Ghost5 Aug 2012

A shorter lap to warm down. Feeling like I had tried.

Friday Jan 25, 2013 #

Event: Edinburgh Big Weekend

7 PM

Running warm up/down 7:27 [2] 1.57 km (4:46 / km) +12m 4:35 / km
shoes: Brooks Ghost5 Aug 2012

Quick leg stretch.

Orienteering 28:10 [4] 5.3 km (5:19 / km) +17m 5:14 / km
shoes: Brooks Ghost5 Aug 2012

EUOC night race, Kings Buildings. All a little bit hesitant and lacking in flow, even though not pushing hard. Wrong side of the fence at #2 but nothing significant apart from that. SI only at start and finish so no splits but would expect them to show just a steady percentage off the pace.

Thursday Jan 24, 2013 #

7 PM

Running 42:37 [2] 7.5 km (5:41 / km) +69m 5:26 / km
shoes: Brooks Ghost4 Aug 2012

Recovery run after two fairly hard days and with three races to come over the weekend. Enjoyed trotting along feeling no pressure to go any faster - and slowing down on the hills rather than feeling I should press on up them. Nice!

Wednesday Jan 23, 2013 #

6 PM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Mudroc 2012

Top of left calf very tight all day after reps yesterday. Seemed to be okay after a brief warmup plus jog to the start so decided okay to race properly....

Running race 48:09 [4] 8.11 km (5:56 / km) +110m 5:33 / km
shoes: Inov8 Mudroc 2012

FVO night race, Dunblane. Quality course from HelenB with surprisingly little road running, very enjoyable.

Brisk start took us into the Laighills for some complex butterfly loops. On my own here, doing okay until I got confused by control number printing and missed one out - luckily only a short leg and realised immediately but a minute or so lost. Arrived at end of butterflies with Jase but he confused me (and himself) by going awol on the way to cross the railway.

Roger visible behind and closing on me towards #18 as we came out of Laighills and passed me when I took a bad line out of #19. He returned the favour out of #20 though and so I led us through the next section including us having the same gaffle on the second set of butterflies. Then I went round to #31 and he went straight - straight much quicker so he passed me - I could see him go left on the longish leg to #32 in the Hydro and I went rightish.....dead end! Turn about and round further to the right, but en route to #33 could see Rog already down the bottom of the hill and some way ahead. Worked hard to get closer but still 10/15 yards behind heading to the last control at #36. Rog cut in too early....I cut in later....still to early! We both thrashed through the green and I was the one who got lucky and got to it first - cue full pace down the hill to the finish!

About 4 mins or so behind Rosco who was ahead of Ruari and Will, just ahead of Rog and Jase. Pretty intense in parts - decent prep for Edinburgh on Saturday too.

Running warm up/down 32:58 [3] 4.8 km (6:53 / km) +65m 6:26 / km
shoes: Inov8 Mudroc 2012

My turn to plan the night race in two weeks time, so a vested interested in getting the units and canes back! Collected #19-#36 with Rosco, slightly longer distance than intended when I realised I had dropped my map somewhere and had to cast back to retrieve it....

Tuesday Jan 22, 2013 #

6 PM

Running 12:58 [3] 2.38 km (5:27 / km) +25m 5:11 / km
shoes: Brooks Ghost4 Aug 2012

Run from uni through BofA to Blairforkie Drive with Ross and Pete B.

Running intervals 20:52 [4] 4.5 km (4:38 / km) +125m 4:04 / km
shoes: Brooks Ghost4 Aug 2012

Tempo reps with Ross and Ron, round gradual uphill loop finishing by Minewoods quarry, jog back down to complete circuit and start next.
Rep just over 600m with 150m back to start.
2:36 (52s)
2:37 (51s)
2:40 (47s)
2:42 (46s)
2:41 (48s)
2:44 (49s)

Couldn't see watch but thought I had run them a little more consistent than that, except a little enthusiastic early on the first one - happy enough with session though.

Running 37:14 6.23 km (5:59 / km) +25m 5:52 / km
shoes: Brooks Ghost4 Aug 2012

Gentle jogging whilst Ron did an extra two reps, then run back via level crossing-cycle path-Causewayhead.

C • Do you know where I can fin... 3

Monday Jan 21, 2013 #

6 PM

Pilates 15:00 [1]
weight:77.6kg

Held up at work but there in time for at least some much needed stretching out.

Circuits 35:00 [2]

Three sets this week....

Sunday Jan 20, 2013 #

11 AM

Running 2:07:35 [3] 20.77 km (6:09 / km) +508m 5:28 / km
shoes: Inov8 Mudroc 2012

With Dave again, out below the hills and along the gated road, then up past the waterfall (frozen) at Ballochleam and then on to the trig at Carleatheran from the west. Basically uphill for the 10km before the top - luckily nearly all on tracks as the snowy tussocks were v slow going when we did need to run across them. Pussyfooted our way down the hill (mostly) avoiding some serious ice under the snow....

Shorter long run this week but a tough one and with properly tired legs afterwards. Happy enough that over two hours of running in the snow counts as a long run regardless of distance covered!

Saturday Jan 19, 2013 #

2 PM

Running 1:19:15 [3] 11.76 km (6:44 / km) +467m 5:37 / km
shoes: Inov8 Mudroc 2012

Fun jaunt from home with Dave Sprot, up to the trig at Carleatheran, a bit of snow higher up and v icy in parts too. In the cloud at the top but sunny lower down. More snow due overnight :)

Friday Jan 18, 2013 #

6 PM

Running 1:07:41 [3] 13.12 km (5:09 / km) +85m 5:00 / km
shoes: Brooks Ghost5 Aug 2012

Snowy. Cold. Got lost trying to cut through the alleyways in Causewayhead.

C • That is very similar to the... 2

Thursday Jan 17, 2013 #

7 AM

Running 32:30 [2] 6.05 km (5:22 / km) +22m 5:17 / km
shoes: Brooks Ghost5 Aug 2012

Early morning round Hyde Park. Low lying mist and clear skies, orange glow from a not-yet-risen sun. Serpentine Lido mostly frozen but one hardy soul clad only in trunks had found a clear section and was just emerging from his early morning dip.....

Wednesday Jan 16, 2013 #

8 PM

Running 1:36:37 20.4 km (4:44 / km) +107m 4:37 / km
shoes: Brooks Ghost5 Aug 2012

Up at 5am to fly to London, left office 6.30pm, checked in at hotel, got running kit on....fell asleep! So quite impressed that I actually got out the door at all, let alone for a decent session :)

Freezing to start with but felt okay once I got going and pushed on at a decent pace along the South Bank. Back over Tower Bridge and weaved my way along Thames Path for a bit, then onto the Embankment and the last three-ish miles of the marathon route. Ran these harder and felt good, it is further down the edge of St James's Park to Buckingham Palace than I thought previously though...

Back to the hotel not long after 10pm. Starving!

C • willpower 2

Tuesday Jan 15, 2013 #

3 PM

Running 1:11:28 [3] 9.65 km (7:24 / km) +60m 7:11 / km
shoes: Inov8 Mudroc 2012

Run round the venue for March's UKOL middle distance with Rosco, terrain and tracks with a bit of checking out likely control sites too. Time to get on with the planning now!

Monday Jan 14, 2013 #

6 PM

Pilates 30:00 [1]
weight:78.5kg

Left quad and hip flexor v tight.....need to learn from problems with Berlin prep and keep stretching these out.
Left foot also v sore inside the midfoot somewhere, not for first time this past few weeks. Hmm.

Circuits 30:00 [2]

Seemed to be a shorter session than normal tonight?

Running 22:55 [3] 4.07 km (5:38 / km) +60m 5:15 / km
shoes: Brooks Ghost5 Aug 2012

With Rosco, trotted down from Dunblane to Dave's in BoA. The Darn Path is still much more a stony streambed than the path it once was!

Sunday Jan 13, 2013 #

11 AM

Running 2:36:04 [3] 29.36 km (5:19 / km) +382m 4:59 / km
shoes: Brooks Ghost5 Aug 2012

Snow on the hills this morning and route took me up pretty much to the snowline, all very scenic. Felt okay but no great desire to go any faster - it is mainly uphill until mile ten though!

Saturday Jan 12, 2013 #

6 PM

Running 54:36 [3] 9.78 km (5:35 / km) +169m 5:08 / km
shoes: Brooks Ghost5 Aug 2012

Nipped out with headtorch before going out for dinner. After sleeping in for hours today, felt so much better running than I did yesterday.

Friday Jan 11, 2013 #

8 PM

Running 43:44 [2] 7.41 km (5:54 / km) +37m 5:45 / km
shoes: Brooks Ghost4 Aug 2012

Gentle recovery run. A bit late in the day. A bit underfuelled. Glad it is done.

Thursday Jan 10, 2013 #

6 PM

Running 1:18:00 12.77 km (6:06 / km) +135m 5:48 / km
shoes: Brooks Ghost5 Aug 2012

Ochils intervals - for the first time in about a year!
6x45s flat w/1min
6x90s hills w/jog back
6x30s flat w/1min

A bit surprisingly going quite well on the flat stuff and not so well on the hills (particularly the last part of the rep where it transitioned to almost flat again - good though as I know I am weak at running off the top of a climb). Did get a tad further on each successive hill rep which was nice :)

Good session and glad to have done it, will do some more before London - although need to remember that group sessions with jog back recovery (like the hills today) tend to lead to an overly long recovery.

Wednesday Jan 9, 2013 #

6 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: VJ Falcon 2011

Warm up plus to the start.

Orienteering 59:47 [3] 7.77 km (7:42 / km) +242m 6:40 / km
shoes: VJ Falcon 2011

FVO night at Polmaise. Pretty much last to find #3 in the pack faff/thrash, offline to #4 and had to relocate. Picked a route from #4 to #6 for the long leg and only realised about #5 most of the way to #6 after I had taken on the thigh deep flooded path. Oops. Bit of a lonely tour after #3 although actually at an okay pace from #4 on. Shame to miss out on the pack race which was a long way up ahead!

Tuesday Jan 8, 2013 #

6 PM

Running 58:46 [3] 11.73 km (5:00 / km) +61m 4:53 / km
shoes: Brooks Ghost5 Aug 2012

Loop out post-work, did some strides on the way back (4 times 45 double paces = 30secs approx). Quads getting less sore.....

Monday Jan 7, 2013 #

6 PM

Pilates 40:00 [1]
weight:78.7kg

Quads pretty sore and stiff after weekend, needed this!

Circuits 30:00 [3]

Worked pretty hard and got a good sweat on. Or was it just warmer in the hall than normal?!

Sunday Jan 6, 2013 #

12 PM

Orienteering 10:00 [3] 1.73 km (5:47 / km) +5m 5:42 / km
shoes: Brooks Ghost5 Aug 2012

Fun little sprint course round Ashfield as part of the Big Stansfield Breakfast.

Running 2:20:32 [3] 27.32 km (5:09 / km) +97m 5:03 / km
shoes: Brooks Ghost5 Aug 2012

The day after a hill race.
An hour after a full cooked breakfast.
I guess I was never going to be feeling too lively on this run!

Not worried about pace for this one, all about getting the distance done. Did try to pick up slightly across the Carse but turning back towards Gargunnock at 22km was straight into the wind (plus had to stop for cars a couple of times) so pace dropped back over the last section.

Happy with my weekend: sore throat gone, high intensity session done Saturday, high mileage day done Sunday. Fifteen more weeks to London...

Saturday Jan 5, 2013 #

12 PM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +50m 8:34 / km
shoes: Inov8 Mudroc 2012

Warm up waiting for registration queue to die down a bit.

1 PM

Running race 28:03 [5] 4.82 km (5:49 / km) +278m 4:31 / km
shoes: Inov8 Mudroc 2012

Callander Crags hill race. A minute quicker than five years ago (30s on each of ascent and descent), plus kept 'running' all the way to to the top for the first time in this race. Both these are good things :)
One place behind Ben (passed me early on descent) and three or four behind Rog (passed me just before summit). Not such a good thing....
Satisfied with it for now, some more leg speed needed by April though!

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Inov8 Mudroc 2012

Warm down with Rog and Claire (who of course beat us both).

Friday Jan 4, 2013 #

5 PM

Running 52:54 [2] 10.19 km (5:11 / km) +34m 5:06 / km
shoes: Brooks Ghost5 Aug 2012

Post work tester out for a loop round Torbrex. Felt easy but that was probably because of the nice slow pace! Not 100% yet but think I should be okay to play at Callander tomorrow.

Thursday Jan 3, 2013 #

Note
(rest day)

Still got a sore throat. Still got heavy legs. Back to work today. Want to do the race on Saturday. Tempted to go out but managed to resist.....

Wednesday Jan 2, 2013 #

6 PM

Running 38:30 [2] 6.97 km (5:31 / km) +88m 5:12 / km
shoes: Brooks Ghost5 Aug 2012

Felt absolutely terrible this morning for some reason, glands right up and everything, but gradually improved through the day, decided some gentle fresh air would do me good. Legs heavy once I got out but felt okay otherwise.

Tuesday Jan 1, 2013 #

11 AM

Note

Walk back to Strathyre from Balquhidder, with MC, Rafi/Sarah/Rosa and Mike/Emily/Olivia/Margot, plus Matt for the first bit.
Snowy mountains and flooded river valley, very scenic!

6 PM

Running 40:01 [2] 7.12 km (5:37 / km) +60m 5:24 / km
shoes: Brooks Ghost5 Aug 2012

Hmm. Time to lay off the food and wine a bit methinks!

« Earlier | Later »