Training Log Archive: Jon XIn the 31 days ending Oct 31, 2013:
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Thursday Oct 31, 2013 #
Note
(rest day)
Travelling to Rome. With a lot of sitting in Gatwick airport along the way. Can't now recall what was the bright idea behind booking this combo of flights....
Wednesday Oct 30, 2013 #
6 PM
Orienteering 44:20 [4] 7.82 km (5:40 / km) +150m 5:10 / km
ahr:139 shoes: Inov8 Mudroc 2012
First night race of the season, interesting course from Rog round first Dunblane (two gaffled loops), then a final loop on Laighills.
Calf not too bad on warmup so decided to run and at a good pace but not full out. Pretty much managed it apart from a bit of standing around in a few places looking for not-at-all-reflective canes. Possibly not all in quite the right place within the circle! Never did find the second one in Hydro grounds though ran up the right veg change twice. Immaterial anyway as I forgot to punch the central control on second visit...
Fun head-to-head round the last bit but not up for the sprint with Adam at the end!
Calf not too bad on warmup so decided to run and at a good pace but not full out. Pretty much managed it apart from a bit of standing around in a few places looking for not-at-all-reflective canes. Possibly not all in quite the right place within the circle! Never did find the second one in Hydro grounds though ran up the right veg change twice. Immaterial anyway as I forgot to punch the central control on second visit...
Fun head-to-head round the last bit but not up for the sprint with Adam at the end!
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 Mudroc 2012
Bits of jogging before, collecting a loop with Jase and Ross and Adam after.
Tuesday Oct 29, 2013 #
Note
(rest day)
Calf not ready for running yet.
Monday Oct 28, 2013 #
6 PM
Pilates 15:00 [1]
weight:78.5kg
Circuits 30:00 [2]
A few alternative exercises/stretching for protecting dodgy right calf. Better than it was yesterday but still v tight.
Sunday Oct 27, 2013 #
11 AM
Orienteering race 54:49 [5] 10.25 km (5:21 / km) +179m 4:55 / km
ahr:145 max:154 shoes: Saucony Kinvara 2013
Tinto Twin day, Lanark and New Lanark.
Men Vets 40+, 6.7km straight line.
Tough race! Hilly and varied, big section in Lanark to start with, transition section through the woodland above the Clyde, then a tricky loop in New Lanark to finish.
Got myself the wrong side of uncrossable boundary to #6 (- 1 min).
According to the splits I lost a minute on the next leg too, 3rd fastest with 1:42. I am thinking the two people faster than me (30s and 53s) both illegally jumped the boundary!
Ran into the right courtyard to get through to #12 but it looked wrong, went along to the next one, had to come back (-20s).
Confused by the gap closed by building work en route to #14 (-20s)
Missed the boulder in the forest at #16 (-40s) and then left it wrong way (-15s).
Right calf tightening up badly up the hill to #16 and road flats were struggling to get up the steep muddy path cutting the corner, had to walk briefly.
Fastest split to #19 despite cutting the corner further left than planned, think best route in any case is to climb out of control then run all the way down the path.
To #21, spotted just in time that the map clearly showed it wasn't possible to get through below the control, still nearly ran back into dead end midway through leg (-15s).
To last control, descended steps instead of short climb and long road descent to control (-25s).
So all a bit scrappy. Dave had a similar sort of run to run 53:24 for the win on the day but leaving me with a narrow lead overall :)
Enjoyed the race, very challenging. Thanks Tinto for a fun weekend and thanks Rosco for the map!
Men Vets 40+, 6.7km straight line.
Tough race! Hilly and varied, big section in Lanark to start with, transition section through the woodland above the Clyde, then a tricky loop in New Lanark to finish.
Got myself the wrong side of uncrossable boundary to #6 (- 1 min).
According to the splits I lost a minute on the next leg too, 3rd fastest with 1:42. I am thinking the two people faster than me (30s and 53s) both illegally jumped the boundary!
Ran into the right courtyard to get through to #12 but it looked wrong, went along to the next one, had to come back (-20s).
Confused by the gap closed by building work en route to #14 (-20s)
Missed the boulder in the forest at #16 (-40s) and then left it wrong way (-15s).
Right calf tightening up badly up the hill to #16 and road flats were struggling to get up the steep muddy path cutting the corner, had to walk briefly.
Fastest split to #19 despite cutting the corner further left than planned, think best route in any case is to climb out of control then run all the way down the path.
To #21, spotted just in time that the map clearly showed it wasn't possible to get through below the control, still nearly ran back into dead end midway through leg (-15s).
To last control, descended steps instead of short climb and long road descent to control (-25s).
So all a bit scrappy. Dave had a similar sort of run to run 53:24 for the win on the day but leaving me with a narrow lead overall :)
Enjoyed the race, very challenging. Thanks Tinto for a fun weekend and thanks Rosco for the map!
Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +50m 8:34 / km
shoes: Saucony Kinvara 2013
Definitely should have warmed down more last night, legs heavy and hamstrong niggling. Jogged up the climb to the start but not feeling too lively.
No warm down - calf too sore.
No warm down - calf too sore.
Saturday Oct 26, 2013 #
7 PM
Orienteering race 45:40 [5] 8.19 km (5:34 / km) +40m 5:26 / km
ahr:142 max:155 shoes: Brooks Ghost 5 2013
Tinto Twin night race, Lanark Racecourse.
Men Vet 40+, 7.2km
Managed to arrive late enough to avoid the rain. Although there as still plenty of mud out there!
Course was fairly straightforward but made more challenging by the fact they are in the midst of major changes to the path network in the woodland - and the map pre-dates those changes....
Start across the playing fields confused me into thinking thick black line to #2 was sprint-spec uncrossable wall and running round - it was just a forest road, couldn't understand until I got there why I couldn't see the wall ahead!
Got confused by the paths at #6 and had to bale out to relocate, recognised similar danger at #13 and came back onto it from the field behind the control. Various other little bits of minor faffage like overshooting #16 and then running into a pond trying to cut the corner out of it!
Maybe about 3 mins lost total, but good enough for the win nearly two mins ahead of Dave R. Pressure on for tomorrow!
Men Vet 40+, 7.2km
Managed to arrive late enough to avoid the rain. Although there as still plenty of mud out there!
Course was fairly straightforward but made more challenging by the fact they are in the midst of major changes to the path network in the woodland - and the map pre-dates those changes....
Start across the playing fields confused me into thinking thick black line to #2 was sprint-spec uncrossable wall and running round - it was just a forest road, couldn't understand until I got there why I couldn't see the wall ahead!
Got confused by the paths at #6 and had to bale out to relocate, recognised similar danger at #13 and came back onto it from the field behind the control. Various other little bits of minor faffage like overshooting #16 and then running into a pond trying to cut the corner out of it!
Maybe about 3 mins lost total, but good enough for the win nearly two mins ahead of Dave R. Pressure on for tomorrow!
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Brooks Ghost 5 2013
Bit of jogging before, feeling pretty good after an easy week and last two days off.
Only warmdown from finish to download, not the best idea with another race to follow the next morning.
Only warmdown from finish to download, not the best idea with another race to follow the next morning.
Wednesday Oct 23, 2013 #
7 PM
Running 40:40 7.91 km (5:08 / km) +147m 4:42 / km
ahr:126 max:150 shoes: Brooks Ghost 5 2013
10min w/u
16 times 1min on / 30s off
6min w/d
16 times 1min on / 30s off
6min w/d
Tuesday Oct 22, 2013 #
7 PM
Running 17:22 [3] 3.21 km (5:25 / km) +50m 5:01 / km
ahr:116 max:133 shoes: Brooks Ghost 5 2013
Sunday Oct 20, 2013 #
12 PM
Running warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: VJ Falcon 2013
Sundry jogging, run to start. more jogging and stretching.
Well aware I have been giving everyone else the club captain chat about the need to perform...
But feeling good and well up for the race.
Well aware I have been giving everyone else the club captain chat about the need to perform...
But feeling good and well up for the race.
1 PM
Orienteering race 53:42 [5] 8.67 km (6:12 / km) +220m 5:30 / km
ahr:152 max:165 shoes: VJ Falcon 2013
Compass Sport Trophy Final, Moseley Green.
Blue Men, 1st place.
Well chuffed with today! We were expecting a very close contest and had a much reduced team, but everyone stepped up to the mark today with some great runs under pressure, in the end it was a clear win for FVO :)
Not often I get to win an individual race either, so well pleased with that too! Ran pretty well after a miss at #1 although not the best route on the long leg....
#1 - pit just before path, missed it to the right but instead of a second of calm reflection which would have revealed the truth, turned right up the path and mistook some earthworks for a knoll. Thrashed briefly then back out and down to the right place. (-90s)
1-2-3-4-5-6 aggressive and winning the splits, into the lead by #4
#7 - went a bit further right of the line than planned, semed to be more spurs than mapped but persevered until got to one with a big depression in it, just when I was wavering.... (-20s)
7-8 - long leg and took road route way round to the left without perhaps looking carefully enough at the options for going straighter. Once I committed to it then it started to feel like it might be too far round, but put my head down and ran hard, hoping it was okay. Second place on the leg but a whopping 2min (!) behind Jethro on a straight variant. Ouch.
8-9 - started to drift left but stopped and corrected (-10s)
9-10-11-12-13-14 - going pretty well although maybe not best exit from #12 over the hill through unmapped bracken.
#15 - all uphill from #14, put my head down and kept running past the queue of people. Unfortunately they were all right of the line and I overshot and bounced off the track (-20s)
The rest was easy, very happy to come in as last starter to the news that I had the win over two mins ahead of John T - and more so to see so many FVO names in the top placings on other courses.
Great effort by RR as well to finish second and win five courses - looking forward to a rematch next year!
I liked Doug Tullie's suggested tactics for next year - sign up loads of new people, but to FVO not RR so that FVO becomes a big club!
Blue Men, 1st place.
Well chuffed with today! We were expecting a very close contest and had a much reduced team, but everyone stepped up to the mark today with some great runs under pressure, in the end it was a clear win for FVO :)
Not often I get to win an individual race either, so well pleased with that too! Ran pretty well after a miss at #1 although not the best route on the long leg....
#1 - pit just before path, missed it to the right but instead of a second of calm reflection which would have revealed the truth, turned right up the path and mistook some earthworks for a knoll. Thrashed briefly then back out and down to the right place. (-90s)
1-2-3-4-5-6 aggressive and winning the splits, into the lead by #4
#7 - went a bit further right of the line than planned, semed to be more spurs than mapped but persevered until got to one with a big depression in it, just when I was wavering.... (-20s)
7-8 - long leg and took road route way round to the left without perhaps looking carefully enough at the options for going straighter. Once I committed to it then it started to feel like it might be too far round, but put my head down and ran hard, hoping it was okay. Second place on the leg but a whopping 2min (!) behind Jethro on a straight variant. Ouch.
8-9 - started to drift left but stopped and corrected (-10s)
9-10-11-12-13-14 - going pretty well although maybe not best exit from #12 over the hill through unmapped bracken.
#15 - all uphill from #14, put my head down and kept running past the queue of people. Unfortunately they were all right of the line and I overshot and bounced off the track (-20s)
The rest was easy, very happy to come in as last starter to the news that I had the win over two mins ahead of John T - and more so to see so many FVO names in the top placings on other courses.
Great effort by RR as well to finish second and win five courses - looking forward to a rematch next year!
I liked Doug Tullie's suggested tactics for next year - sign up loads of new people, but to FVO not RR so that FVO becomes a big club!
Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: VJ Falcon 2013
Gentle with Ross and Chris Millard.
Saturday Oct 19, 2013 #
4 PM
Orienteering 45:12 [2] 5.39 km (8:23 / km) +100m 7:40 / km
ahr:120
Thanks to help from NGOC we were able to stretch our legs after the long minibus journey - a gentle no-timing no-punching jaunt round the CST training event at Parkend despite arriving an hour after last start.
Useful reminder of the terrain types in Forest of Dean and mapping styles, also a reminder that there are so many diggings that careful map reading in the circle is needed even where the forest isopen, flags are often right down in the pits!
Useful reminder of the terrain types in Forest of Dean and mapping styles, also a reminder that there are so many diggings that careful map reading in the circle is needed even where the forest isopen, flags are often right down in the pits!
Friday Oct 18, 2013 #
Note
(rest day)
Joyous post-work excursion to Glasgow and back to pick up minibus.
Thursday Oct 17, 2013 #
Note
(rest day)
London
Wednesday Oct 16, 2013 #
8 PM
Running 53:02 [3] 9.26 km (5:44 / km) +196m 5:11 / km
ahr:120 max:139 shoes: Brooks Ghost 5 2013
Tuesday Oct 15, 2013 #
7 PM
Running warm up/down 10:37 [3] 1.72 km (6:10 / km) +70m 5:08 / km
shoes: Brooks Ghost 5 2013
Up to the start point...
Running hills 15:41 2.4 km (6:32 / km) +130m 5:09 / km
ahr:128 max:154 shoes: Brooks Ghost 5 2013
....for a mini session of Manslaughter Hills....
Not quite sure when I last did these but not sure I have done them this year!
Luckily v short of time so eased myself into it with a set of three only, maybe not properly warmed up to start with but trying quite hard by the end. Times:
1:45; 1:06
1:41; 1:03
1:39; 1:00
Not quite sure when I last did these but not sure I have done them this year!
Luckily v short of time so eased myself into it with a set of three only, maybe not properly warmed up to start with but trying quite hard by the end. Times:
1:45; 1:06
1:41; 1:03
1:39; 1:00
Running warm up/down 8:25 [3] 1.44 km (5:51 / km) +10m 5:39 / km
shoes: Brooks Ghost 5 2013
....and back to the car.
Monday Oct 14, 2013 #
6 PM
Pilates 15:00 [2]
weight:74.9kg
I think the scales may have been malfunctioning this week!
Circuits 30:00 [3]
shoes: Brooks Ghost 5 2013
Three laps of circuits. Then off to cinema night - Salute (documentary about the 200m podium demonstration in Mexico 1968) - well worth watching!
Sunday Oct 13, 2013 #
12 PM
Orienteering 38:22 [4] 6.66 km (5:45 / km) +137m 5:13 / km
ahr:143 max:155
Running 20:43 [2] 3.08 km (6:43 / km) +43m 6:17 / km
ahr:114 max:132
Saturday Oct 12, 2013 #
4 PM
Running 51:56 [3] 9.79 km (5:18 / km) +183m 4:51 / km
ahr:129 max:147 shoes: Brooks Ghost 5 2013
Thursday Oct 10, 2013 #
6 PM
Running 1:09:36 [3] 11.18 km (6:14 / km) +272m 5:33 / km
shoes: Brooks Ghost 5 2013
Tuesday Oct 8, 2013 #
Note
(rest day)
Late home and run might not have been too much fun given I am still not able to walk properly because of the quad impact from Sunday - happy for a day off :)
Monday Oct 7, 2013 #
6 PM
Pilates 15:00 [2]
weight:76.6kg
Circuits 30:00 [3]
shoes: Brooks Ghost 5 2013
Turns out that Alison is a bit of a slavedriver.....three sets again this week!
Sunday Oct 6, 2013 #
9 AM
Orienteering race 54:57 [5] 7.88 km (6:59 / km) +116m 6:30 / km
ahr:143 max:155 shoes: VJ Falcon 2013
VHI Individual, Sheringham. M45 2nd place, winner Alan V 52:06
Satisfactory rather than spectacular performance, kept decent control through the trickier bits that were the downfall of others but not so great elsewhere. An England 1-2 though so all good :)
Time loss
- Not once but twice (leaving #5 and halfway to #13) I took on some dark green and had to backtrack.
- After an early bad experience to #2, I was too wary of the undergrowth screen and inefficiently went round when I should have gone through (to #12, near #13, particularly to #14).
- A few other scrappy bits too - although it is that sort of area especially with the undergrowth high as it was today.
Also ran full tilt into a fallen tree with four controls left, my left quad took the impact and swelled up nicely, should have some good colourful bruising this week!
50 or 51 would have been a clean run and just avoiding stupidity with the green would have got me to 53 - which would have been nice as on M50 Clive ran 53:33 and Quentin 54:39....missed chance for a rare win over both!
Satisfactory rather than spectacular performance, kept decent control through the trickier bits that were the downfall of others but not so great elsewhere. An England 1-2 though so all good :)
Time loss
- Not once but twice (leaving #5 and halfway to #13) I took on some dark green and had to backtrack.
- After an early bad experience to #2, I was too wary of the undergrowth screen and inefficiently went round when I should have gone through (to #12, near #13, particularly to #14).
- A few other scrappy bits too - although it is that sort of area especially with the undergrowth high as it was today.
Also ran full tilt into a fallen tree with four controls left, my left quad took the impact and swelled up nicely, should have some good colourful bruising this week!
50 or 51 would have been a clean run and just avoiding stupidity with the green would have got me to 53 - which would have been nice as on M50 Clive ran 53:33 and Quentin 54:39....missed chance for a rare win over both!
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Falcon 2013
Fair bit of jogging before. Few laps of the carpark after with Marcus and Ali and then Sarah - had to get it done straight away before my quad stiffened up too much....
Saturday Oct 5, 2013 #
3 PM
Running warm up/down 25:00 [3] 3.5 km (7:09 / km)
shoes: VJ Falcon 2013
On last leg so plenty of jogging and stretching. Up to the cafe area a couple of times - outside tables largely full of Morris Dancers so for once the orienteers weren't the most strangely attired!
Orienteering race 36:33 [5] 6.5 km (5:37 / km) +31m 5:30 / km
max:161 shoes: VJ Falcon 2013
VHI Relay. Last leg on 2 Man / 1 Woman class, with Rob Parkinson and Jane Morgan.
Went out in 2nd about a minute behind Rich Barrett for Wales, Nick B for another England team likely to be close behind.
Saw Rich near #1 & #3 (he had different ones and we both lost time at our #1, over a minute for me. Then he and Nick were both approaching #5 as I ran out - just as I ran down a dead end in the caravan park...
Nick caught me at #7 and somehow didn't see him at #8 so overran it, lost about 90s and Rich was on my tail again.
Continued a bit scrappy from there - especially at #11 - all with Rich just behind, he passed me on the track run to #14 (of 16) and ran away through the last bit. A better route to 15 might have helped me make more of a race of it - still safely back in third though so job done despite scrappy run.
Went out in 2nd about a minute behind Rich Barrett for Wales, Nick B for another England team likely to be close behind.
Saw Rich near #1 & #3 (he had different ones and we both lost time at our #1, over a minute for me. Then he and Nick were both approaching #5 as I ran out - just as I ran down a dead end in the caravan park...
Nick caught me at #7 and somehow didn't see him at #8 so overran it, lost about 90s and Rich was on my tail again.
Continued a bit scrappy from there - especially at #11 - all with Rich just behind, he passed me on the track run to #14 (of 16) and ran away through the last bit. A better route to 15 might have helped me make more of a race of it - still safely back in third though so job done despite scrappy run.
Running warm up/down 11:00 [2] 1.37 km (8:02 / km)
shoes: VJ Falcon 2013
With Nick and Steve W. Understand now why i was confused en route to #1 but shouldn't have lost a minute or so!
Friday Oct 4, 2013 #
8 AM
Running 26:11 [3] 5.32 km (4:55 / km) +14m 4:52 / km
shoes: Brooks Ghost4 Aug 2012
Pre-work short loop round Hyde Park.
Thursday Oct 3, 2013 #
Note
(rest day)
Flying to London after work.
Wednesday Oct 2, 2013 #
8 PM
Running 52:31 [3] 9.21 km (5:42 / km) +183m 5:11 / km
shoes: Brooks Ghost 5 2013
Took a long time to persuade myself out tonight.
Which sadly meant I was still out there when the torrential downpour began...
Which sadly meant I was still out there when the torrential downpour began...
Tuesday Oct 1, 2013 #
7 PM
Running 51:19 9.65 km (5:19 / km) +185m 4:51 / km
shoes: Brooks Ghost 5 2013
Eventually persuaded myself out well past 7pm. As ever felt less lethargic once decision made...
10min warm up then 20 times 60s on/off. Not too hard but planning to do the later ones harder - plan shelved when torch failed at Watson House and had to do the rest in the dark.
10min warm up then 20 times 60s on/off. Not too hard but planning to do the later ones harder - plan shelved when torch failed at Watson House and had to do the rest in the dark.