Training Log Archive: Jon XIn the 31 days ending Oct 31, 2015:
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Saturday Oct 31, 2015 #
10 AM
Running warm up/down 13:28 [2] 1.39 km (9:41 / km) +105m 7:02 / km
shoes: Inov8 Xtalon 2015
Warm up trotting up/down the first/last section of the course. Even narrower than I remembered, very few places for any overtaking (or being passed...).
Running race 43:52 [5] 5.34 km (8:13 / km) +445m 5:48 / km
shoes: Inov8 Xtalon 2015
Dumyat Dash, 39th place (of 124)
Decent field (probably thanks to SHR annual do afterwards), but maybe finished a little below where I would like to have been. Enjoyed it which suggests I could have pushed a little harder!
Interesting course not least given big sections with overtaking difficult or impossible - narrow steep ascent for 5mins, then gradual descent for 5mins, then a steep brutal ascent up from the south to first Castle Law then Dumyat (hard to change position on this section too), with descent eastward first on grass then back down the narrow track. Got two places in the last few mins by knowing where the only overtaking spots in the last part were :)
Decent field (probably thanks to SHR annual do afterwards), but maybe finished a little below where I would like to have been. Enjoyed it which suggests I could have pushed a little harder!
Interesting course not least given big sections with overtaking difficult or impossible - narrow steep ascent for 5mins, then gradual descent for 5mins, then a steep brutal ascent up from the south to first Castle Law then Dumyat (hard to change position on this section too), with descent eastward first on grass then back down the narrow track. Got two places in the last few mins by knowing where the only overtaking spots in the last part were :)
Running warm up/down 14:46 [3] 2.25 km (6:34 / km) +15m 6:21 / km
shoes: Inov8 Xtalon 2015
Trot along towards Alva and back.
Friday Oct 30, 2015 #
Orienteering 27:47 [4] 5.36 km (5:11 / km) +10m 5:08 / km
shoes: Inov8 Xtalon 2015
TAY Halloween event, Dunning Golf Course.
Really fun little night event, simple orienteering round a golf course on a 1:2500 map, but optional loops and bonus controls to keep it interesting. Got them all in well under the time limit (40mins) with just one detour to a dummy bonus control (didn't know the name of the local witch so got the wrong one of three options the first time!).
Impressive turnout including lots of families and most people in Halloween fancy dress and make-up. Also various suitable decorations at the controls, pumpkin lanterns around the start/finish and ample food and drink in the clubhouse afterwards.
Very different from an FVO night race! But maybe the sort of thing we should also be thinking of staging sometime, very inclusive of different standards/ages.
Really fun little night event, simple orienteering round a golf course on a 1:2500 map, but optional loops and bonus controls to keep it interesting. Got them all in well under the time limit (40mins) with just one detour to a dummy bonus control (didn't know the name of the local witch so got the wrong one of three options the first time!).
Impressive turnout including lots of families and most people in Halloween fancy dress and make-up. Also various suitable decorations at the controls, pumpkin lanterns around the start/finish and ample food and drink in the clubhouse afterwards.
Very different from an FVO night race! But maybe the sort of thing we should also be thinking of staging sometime, very inclusive of different standards/ages.
Thursday Oct 29, 2015 #
Note
(rest day)
Film club Spectre trip. Suitably attired of course :)
Wednesday Oct 28, 2015 #
6 PM
Orienteering 50:59 [3] 6.72 km (7:35 / km) +100m 7:04 / km
shoes: Inov8 Xtalon 2015
FVO night race, Laighills and Holme Hill
Could be the first time this millennium that I have run in glasses - so of course it was a wet day!
Complex multi-gaffled courses from GG (gaffling worthy of WOC-relay Ackland himself), meaning 34 controls in 5.1km straight line, with the central control on the railway bridge visited five times.
So gaffled that everyone ran largely alone despite the mass start!
Quality start to this season's series - fastest in this race were Vojtech 37, Kris 39, Will 41.
Could be the first time this millennium that I have run in glasses - so of course it was a wet day!
Complex multi-gaffled courses from GG (gaffling worthy of WOC-relay Ackland himself), meaning 34 controls in 5.1km straight line, with the central control on the railway bridge visited five times.
So gaffled that everyone ran largely alone despite the mass start!
Quality start to this season's series - fastest in this race were Vojtech 37, Kris 39, Will 41.
Running warm up/down 10:00 [2] 1.3 km (7:42 / km)
shoes: Inov8 Xtalon 2015
Short jog to start, bit of flag collection afterwards.
Tuesday Oct 27, 2015 #
Note
(rest day)
Still a bit run down, day of rest..
Monday Oct 26, 2015 #
6 PM
Pilates 10:00 [1]
Circuits 30:00 [3]
shoes: bargain Newtons
Conjunctivitis easing but will be a few days yet I think.
And I still can't shift last week's sore throat, getting worse if anything.
So the first week of building a base ahead of Boston block (18weeks) hasn't exactly gone to plan....
And I still can't shift last week's sore throat, getting worse if anything.
So the first week of building a base ahead of Boston block (18weeks) hasn't exactly gone to plan....
Sunday Oct 25, 2015 #
4 PM
Running 50:32 [3] 9.19 km (5:30 / km) +154m 5:04 / km
shoes: Brooks Ghost 7 Mar 2015
Somehow have got conjunctivitis - ran with one lens yesterday as it was only in the right eye, but inevitably it is now in both eyes.
Both eyes pretty swollen up this morning so was persuaded that doing Run of the Mill today as planned was not really a great idea. Disappointed to miss it.
Instead a gentler half-blind trot round Leckie etc later in the day - not wearing lenses not such an issue on such familiar routes!
Both eyes pretty swollen up this morning so was persuaded that doing Run of the Mill today as planned was not really a great idea. Disappointed to miss it.
Instead a gentler half-blind trot round Leckie etc later in the day - not wearing lenses not such an issue on such familiar routes!
Saturday Oct 24, 2015 #
Running 1:33:59 [3] 17.51 km (5:22 / km) +301m 4:57 / km
shoes: Brooks Ghost 7 Mar 2015
From Cathy and Doug's place, sunny scenic road run up Glen Lednock to the dam and back the same way.
Thursday Oct 22, 2015 #
7 PM
Running 39:01 [3] 7.08 km (5:31 / km) +48m 5:20 / km
shoes: Brooks Ghost 7 Mar 2015
Watson House and the Beeches.
Standard. Except slower.
Standard. Except slower.
Wednesday Oct 21, 2015 #
6 PM
Running 1:13:23 [3] 11.53 km (6:22 / km) +371m 5:29 / km
shoes: Inov8 Xtalon 2015
Feeling a bit improved today so all good to join the "FVO laddies' run" up Dumyat. Decent turnout with eight of us.
Decent enough pace too on an extended route though Minewoods and past reservoir - pretty warm, but windy and misty higher up.
Fun and good to run with others - made me realise how lazy I am with the pace when I run solo....
Decent enough pace too on an extended route though Minewoods and past reservoir - pretty warm, but windy and misty higher up.
Fun and good to run with others - made me realise how lazy I am with the pace when I run solo....
Tuesday Oct 20, 2015 #
Note
(rest day)
Fighting off a cold, hope a day off will help.
Monday Oct 19, 2015 #
6 PM
Pilates 30:00 [1]
weight:80kg
Circuits 30:00 [2]
Calves feeling fragile after yesterday, no jog afterwards.
Sunday Oct 18, 2015 #
Event: Compass Sport Cup Final
11 AM
Running warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: Inov8 Xtalon 2015
To the start then drills/strides/stretching/etc. The most placid cows ever on the route to the start - seemed remarkably tolerant of all the strangely clad people weaving between them to warm up!
Orienteering race 54:16 [5] 9.67 km (5:37 / km) +218m 5:03 / km
shoes: Inov8 Xtalon 2015
Compass Sport Cup Final, Helsington Barrows
Short Brown M40+ / M20-
15th place (and 6th FVO) - rather more importantly, FVO VICTORY IN THE CUP!!
Pushed as hard as I could (legs and particularly calves feeling very battered now, Monday morning).
But two notable mistakes costing about 2mins total
- a bit over a minute dropped at #13 (despite checking twice I still read the ring index contour to the right of the line as a hilltop not a hole, ended up stood still and lost quite far left from where I should be)
- really pushing to #16 as knew not far to go and largely downhill, but stayed on trod too long and was further left than I thought, mis-identified boulder and cut over wrong hill into wrong re-entrant too far south and east. Splits say I lost less than a minute but it felt like a lot at the time.
Also
- hesitant down to #8, not in full control
- wayward from crossing point down to #11, bounced off track to the left
- too far left for pre-spectator at #18
Probably another 45sec gone begging across those.
James L 45 (on the Trophy), Marcus 46, Dave G 48, Ben and Roger 50, Jase 53.
So not a great run or result but still decent, another minute quicker to beat Martin Ward and John Duckworth would have been preferable! But good enough to damage the points of all other clubs :)
A great day out with an awesome club spirit and atmosphere really showing through - pretty much everyone in the club was there including some 'occasional' orienteers scoring some major points for us, and FVO people on the run-in were getting much noisier support than those from other clubs. That support and feeling part of a team is important!
It is great to have a goal to aim for and even better to successfully hit that goal - it was fantastic to see how delighted everyone was to be part of our whole team commitment to make the effort and take on the bigger clubs, and how delighted they also were that it paid off just as we had hoped :)
Short Brown M40+ / M20-
15th place (and 6th FVO) - rather more importantly, FVO VICTORY IN THE CUP!!
Pushed as hard as I could (legs and particularly calves feeling very battered now, Monday morning).
But two notable mistakes costing about 2mins total
- a bit over a minute dropped at #13 (despite checking twice I still read the ring index contour to the right of the line as a hilltop not a hole, ended up stood still and lost quite far left from where I should be)
- really pushing to #16 as knew not far to go and largely downhill, but stayed on trod too long and was further left than I thought, mis-identified boulder and cut over wrong hill into wrong re-entrant too far south and east. Splits say I lost less than a minute but it felt like a lot at the time.
Also
- hesitant down to #8, not in full control
- wayward from crossing point down to #11, bounced off track to the left
- too far left for pre-spectator at #18
Probably another 45sec gone begging across those.
James L 45 (on the Trophy), Marcus 46, Dave G 48, Ben and Roger 50, Jase 53.
So not a great run or result but still decent, another minute quicker to beat Martin Ward and John Duckworth would have been preferable! But good enough to damage the points of all other clubs :)
A great day out with an awesome club spirit and atmosphere really showing through - pretty much everyone in the club was there including some 'occasional' orienteers scoring some major points for us, and FVO people on the run-in were getting much noisier support than those from other clubs. That support and feeling part of a team is important!
It is great to have a goal to aim for and even better to successfully hit that goal - it was fantastic to see how delighted everyone was to be part of our whole team commitment to make the effort and take on the bigger clubs, and how delighted they also were that it paid off just as we had hoped :)
Saturday Oct 17, 2015 #
Note
(rest day)
Everyone else seemed to be running xc races or fell relays. I thought I would rest :)
Friday Oct 16, 2015 #
6 PM
Running 37:42 [3] 7.12 km (5:18 / km) +48m 5:07 / km
shoes: Brooks Ghost 7 Mar 2015
Leg stretch from home, steady with one acceleration to check I could go faster if needed...
Bring on Sunday!
Bring on Sunday!
Thursday Oct 15, 2015 #
Note
(rest day)
Wednesday Oct 14, 2015 #
6 PM
Orienteering 45:00 [3] 5.3 km (8:29 / km) +30m 8:15 / km
shoes: Inov8 Xtalon 2015
FVO compass training at Braco courtesy of GG - great session!
Just about managed to get all the loops done without a torch - helped that
I saved the one with a blank map until last as it was getting very gloomy out there.
Now I need to remember to be that disciplined with my compass on Sunday....
Just about managed to get all the loops done without a torch - helped that
I saved the one with a blank map until last as it was getting very gloomy out there.
Now I need to remember to be that disciplined with my compass on Sunday....
Tuesday Oct 13, 2015 #
7 PM
Running 38:03 [3] 7.11 km (5:21 / km) +30m 5:14 / km
shoes: Brooks Ghost 7 Mar 2015
Pleasant headtorch trot round the Watson House loop, trying to work out what still needs doing ahead of Sunday....
Monday Oct 12, 2015 #
6 PM
Pilates 30:00 [2]
weight:78.5kg
Minimal turn out this week, everyone must be on holiday or resting up for CSC final.....
Circuits 20:00 [2]
shoes: bargain Newtons
Sunday Oct 11, 2015 #
11 AM
Running 15:16 [3] 1.87 km (8:10 / km) +136m 5:59 / km
shoes: Inov8 x-talon
From home up to the gate at Touch ready to hang tapes. A sheep had got its head through the gate and the curls of its horns all wrapped round the bars, by the time I had freed it then Gary was at the start...
Orienteering 1:40:00 9.59 km (10:26 / km) +221m 9:21 / km
shoes: Inov8 x-talon
Hanging tapes with a bit of to-and-fro to spectate Elle and MC at various points on the course, then back out to collect the further away ones after they had finished.
Lots of bracken lower down - generally a lot of vegetation, the roughest I have seen it up there. Nonetheless a pleasure to be out enjoying it.
Lots of bracken lower down - generally a lot of vegetation, the roughest I have seen it up there. Nonetheless a pleasure to be out enjoying it.
Running 12:18 [2] 1.53 km (8:02 / km)
shoes: Inov8 x-talon
Back down.
Saturday Oct 10, 2015 #
10 AM
Running warm up/down 7:49 [2] 1.29 km (6:04 / km)
shoes: Brooks Ghost 7 Mar 2015
Plus some stretching. And some coffee.
Needed to do a bit more, start of the race with the uphill early on was a bit more of a shock to the system than it should have been...
Needed to do a bit more, start of the race with the uphill early on was a bit more of a shock to the system than it should have been...
Running race 44:42 [5] 10.0 km (4:28 / km) +196m 4:04 / km
shoes: Brooks Ghost 7 Mar 2015
Callander "Breathing Space" 10km
8th place. 2nd place still in sight at halfway although well ahead, haven't seen results but maybe finished 2-3 mins ahead? In 7th at halfway, passed one but lost two places on the gradual descent and flat in last 3km.
Undulating race predominantly on trails, first through woodland below Callander Crags, then across the road and river and along the upper part of Coilhallen Wood.
A bit muddy but no more, road trainers seemed okay and inov8s would have not been great on the tarmac sections.
Idea was for a race to remember how to run at decent intensity before next week, expectation was sub 45mins and likely top 10, plus lunch in Mhor café afterwards. Expectation met on all fronts!
8th place. 2nd place still in sight at halfway although well ahead, haven't seen results but maybe finished 2-3 mins ahead? In 7th at halfway, passed one but lost two places on the gradual descent and flat in last 3km.
Undulating race predominantly on trails, first through woodland below Callander Crags, then across the road and river and along the upper part of Coilhallen Wood.
A bit muddy but no more, road trainers seemed okay and inov8s would have not been great on the tarmac sections.
Idea was for a race to remember how to run at decent intensity before next week, expectation was sub 45mins and likely top 10, plus lunch in Mhor café afterwards. Expectation met on all fronts!
Thursday Oct 8, 2015 #
6 PM
Running 47:51 [3] 6.77 km (7:04 / km) +350m 5:37 / km
shoes: Inov8 Xtalon 2015
Dumyat on a clear sunny evening. Not the only FVO type to see the attraction, Jase was just finishing the same route as I arrived!
Wednesday Oct 7, 2015 #
5 PM
Running 30:22 6.37 km (4:46 / km)
shoes: Brooks Ghost 7 Mar 2015
Short of time
Chalmerston Rd from work
8 min warm up
16 x 45/15 on/off
6 min cool down
15sec is not a very long recovery!
Still a little lingering DOMS from Sunday but not too bad, still horribly short of pace though.
Chalmerston Rd from work
8 min warm up
16 x 45/15 on/off
6 min cool down
15sec is not a very long recovery!
Still a little lingering DOMS from Sunday but not too bad, still horribly short of pace though.
Tuesday Oct 6, 2015 #
Note
(rest day)
Home late in the dark.
Haven't sorted my headtorch out yet.
Fail.
Haven't sorted my headtorch out yet.
Fail.
Monday Oct 5, 2015 #
5 PM
Running 55:47 [3] 10.39 km (5:22 / km) +30m 5:18 / km
shoes: Brooks Ghost 7 Mar 2015
Just outside St Albans with work, found my way (with some faffing over route...) over to the disused railway that is the Alban Way and Sustrans 61.
Nice flat run to try and shake off the fact my DOMS were much worse today.....
Nice flat run to try and shake off the fact my DOMS were much worse today.....
Sunday Oct 4, 2015 #
6 PM
Running 53:49 [3] 9.31 km (5:47 / km) +136m 5:23 / km
shoes: Brooks Ghost 7 Mar 2015
A bit of DOMS from yesterday but not too bad, so a trot round Leckie (first time round the full route for months) to try and stop it being too much worse tomorrow....
Saturday Oct 3, 2015 #
12 PM
Running warm up/down 17:45 [3] 3.2 km (5:33 / km) +55m 5:06 / km
shoes: Inov8 Xtalon 2015
Car park up to pier car park, then a bit out and back along the service road. My plan to 'run not race' seeming right, still feeling sluggish.
Running race 1:40:14 [4] 13.57 km (7:23 / km) +800m 5:42 / km
shoes: Inov8 Xtalon 2015
Ben Venue hill race.
Not a massive field, 19th of 51.
Winner 81mins,
Steve F 2nd in 83.01, Rosco also with post-Etape legs was 12th in 97.41, Trevor there too in 38th.
Steady up through the forest and trudging up the hill, but then not exactly lively along the ridge (very up-and-down, a recce might reveal a better way than the optional marked route). Held position there and could see Rosco ahead on the very steep descent off the ridge. But no leg speed and head not in race mode, dropped 4 places and so quite a bit of time all the way back down through the forest. Got one back once it stopped being downhill but didn't have the fight to get the next one too. The guy I was with on the first part of the descent ran away from me by just over 2mins and finished 5 places ahead.
Enjoyed it, I think! Top spread afterwards too, courtesy of Mountain Rescue :)
Not a massive field, 19th of 51.
Winner 81mins,
Steve F 2nd in 83.01, Rosco also with post-Etape legs was 12th in 97.41, Trevor there too in 38th.
Steady up through the forest and trudging up the hill, but then not exactly lively along the ridge (very up-and-down, a recce might reveal a better way than the optional marked route). Held position there and could see Rosco ahead on the very steep descent off the ridge. But no leg speed and head not in race mode, dropped 4 places and so quite a bit of time all the way back down through the forest. Got one back once it stopped being downhill but didn't have the fight to get the next one too. The guy I was with on the first part of the descent ran away from me by just over 2mins and finished 5 places ahead.
Enjoyed it, I think! Top spread afterwards too, courtesy of Mountain Rescue :)
Friday Oct 2, 2015 #
Note
(rest day)
Supposed to be run-then-cinema.
Another lovely evening though so that turned into golf-then-cinema.
Will have to do the hill race tomorrow now...
Another lovely evening though so that turned into golf-then-cinema.
Will have to do the hill race tomorrow now...
Thursday Oct 1, 2015 #
6 PM
Running 48:05 10.12 km (4:45 / km)
shoes: Brooks Ghost 7 Mar 2015
Chalmerston Road after work, another beautiful clear day and amazing sunset. Low sun a bit of an issue heading west!
10min warmup then 16x1min on/off, at something approaching MP rather than any faster.
Still not feeling tip-top but better for getting out.
10min warmup then 16x1min on/off, at something approaching MP rather than any faster.
Still not feeling tip-top but better for getting out.