Training Log Archive: Jon XIn the 31 days ending Oct 31, 2017:
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Sunday Oct 29, 2017 #
Note
(injured)
Actually yesterday was not such a great idea. Doing Venice as all is booked, but apart from that it is time for physio and proper rehab.
Saturday Oct 28, 2017 #
1 PM
Running 7:33 1.24 km (6:04 / km) +6m 5:56 / km
ahr:112 max:129
Orienteering 44:32 8.78 km (5:04 / km) +36m 4:58 / km
ahr:149 max:159 shoes: new Kinvara 2016
INTrepid Weekend, race one, Livingston urban.
Achilles not up to two long days in the hills but possibly up to a least one of the two days of orienteering this weekend - will have to see in the morning whether it has survived this well enough to go and run at Drummond Hill.
Enjoyable urban race despite the niggly achilles, 41 controls in an optimum route of 8.5km. Never felt like I was going that fast (and got well and truly shown that by Rog on the splits for the longer legs), but for the most part ran very solidly.
One mistake which was a failure to follow the taped route correctly and so I found myself the wrong side of the railway - lost a minute so very fortunate that the control went missing later and the leg seems to have been taken out :)
Final race time 41:55. Winner Ray Ward ran 37:21, Mark Johnston 38:32, Jon H 40:00, Rog and Caspian were both 25-30 secs ahead of me.
Achilles not up to two long days in the hills but possibly up to a least one of the two days of orienteering this weekend - will have to see in the morning whether it has survived this well enough to go and run at Drummond Hill.
Enjoyable urban race despite the niggly achilles, 41 controls in an optimum route of 8.5km. Never felt like I was going that fast (and got well and truly shown that by Rog on the splits for the longer legs), but for the most part ran very solidly.
One mistake which was a failure to follow the taped route correctly and so I found myself the wrong side of the railway - lost a minute so very fortunate that the control went missing later and the leg seems to have been taken out :)
Final race time 41:55. Winner Ray Ward ran 37:21, Mark Johnston 38:32, Jon H 40:00, Rog and Caspian were both 25-30 secs ahead of me.
Thursday Oct 26, 2017 #
Note
As at today I have been on Attackpoint for exactly ten years (I started logging with the 2007 OMM).
In that time I have logged 3123 hours including about 2300 hours of running/orienteering.
I am not sure that I was expecting to average over 300 hours a year when I began on AP - I definitely did not do so in the ten years before that!
So an average of a bit more than 50 mins of exercise each day over those ten years, to when I am aged 50.....it could be a big challenge to make that an average of 60mins/day for the next ten years until I am (eek!) 60??
In that time I have logged 3123 hours including about 2300 hours of running/orienteering.
I am not sure that I was expecting to average over 300 hours a year when I began on AP - I definitely did not do so in the ten years before that!
So an average of a bit more than 50 mins of exercise each day over those ten years, to when I am aged 50.....it could be a big challenge to make that an average of 60mins/day for the next ten years until I am (eek!) 60??
Monday Oct 23, 2017 #
Note
Disappointingly Ross and I have had to drop out of the OMM :(
Sunday Oct 22, 2017 #
Event: CompassSport Cup Final
12 PM
Running 9:50 [3] 1.76 km (5:36 / km)
Orienteering race 1:03:54 [5] 8.68 km (7:22 / km) +280m 6:20 / km
shoes: VJ Falcon May 2017
CSC Final, Blue Men (M50+)
Concerned about my lack of fitness on a pretty steep physical area but hoping to bluff it for a top five finish.
Clive 2mins ahead and Quentin 2mins behind so started pretty hard with a hope to hold Quentin off for as long as possible. Instead the virtually unthinkable happened and I spied Clive leaving #1 as I approached it! Kept glimpsing him ahead through the next few round the steep slippery slope but couldn't get any closer, saw him again leaving #6 as I came round the hill into it.
(edit post routegadget and splits: never saw the low path route to the right to #3 and instead went straight over the shoulder in slippery mud -45sec)
Sadly overcooked it a bit in my efforts to catch him and could barely get up the steep climb out of #6 (not the best route through the cliffs either as at one point I climbed up through yellow and black tape...), then in oxygen debt I messed the route round to #7 (-1.5min in total on this leg) and then stopped at the stream not the river for #8 (-1min). Leaving #6 Quentin was dropping into it maybe 1.5mins behind, by the time I was coming to #8 he was heading away from it :(
Still struggling to run up the hill as we climbed back onto the open area and a bit confused by the paths and veg towards #10 (-1min). Started to get moving again after that and still in 5th at #12 but then fiasco at #13, the pre-warning for the spectator. Never saw a path on the map at the road crossing and took the wrong one, didn't check compass, panicked a bit, then when I did relocate I took the wrong path at a crossing and got lost again ffs. Something like 4.5mins dropped at a control that was probably common to every course!
Solid round the last section from there but needed a few more controls to recover the lost places, finished 10th. Worst of all the drop from 5th to 10th let three BOK scorers get ahead of me....maybe just as well for my peace of mind that the difference between the two teams was more than eight points in the end!
So in the end it was a decent defence of the Cup but BOK were too good on the day and beat us by 39 points to be worthy winners, congratulations to them.
BOK are the first team to beat us in the CSC final since SARUM pipped us for the Trophy on their local patch at Greenham Common back in 2006.
That has been a great run for us and one we are very proud of, but all good things must come to an end! Or at least a pause....
This year we would have needed everything to go pretty much perfectly on the day if we were to hold on to the title - to win we probably needed to eke out three more top five finishes.
That was a big ask as we were missing 13 club members who finished top five in one or both of the previous two finals, and in fact altogether we were missing 13 of our scorers just from last year.
Nonetheless it was a great effort by everyone for us to have 47 on the start list all the way down in Devon, and I think we put up a very honourable defence of 'our' title. Well done everyone!
Concerned about my lack of fitness on a pretty steep physical area but hoping to bluff it for a top five finish.
Clive 2mins ahead and Quentin 2mins behind so started pretty hard with a hope to hold Quentin off for as long as possible. Instead the virtually unthinkable happened and I spied Clive leaving #1 as I approached it! Kept glimpsing him ahead through the next few round the steep slippery slope but couldn't get any closer, saw him again leaving #6 as I came round the hill into it.
(edit post routegadget and splits: never saw the low path route to the right to #3 and instead went straight over the shoulder in slippery mud -45sec)
Sadly overcooked it a bit in my efforts to catch him and could barely get up the steep climb out of #6 (not the best route through the cliffs either as at one point I climbed up through yellow and black tape...), then in oxygen debt I messed the route round to #7 (-1.5min in total on this leg) and then stopped at the stream not the river for #8 (-1min). Leaving #6 Quentin was dropping into it maybe 1.5mins behind, by the time I was coming to #8 he was heading away from it :(
Still struggling to run up the hill as we climbed back onto the open area and a bit confused by the paths and veg towards #10 (-1min). Started to get moving again after that and still in 5th at #12 but then fiasco at #13, the pre-warning for the spectator. Never saw a path on the map at the road crossing and took the wrong one, didn't check compass, panicked a bit, then when I did relocate I took the wrong path at a crossing and got lost again ffs. Something like 4.5mins dropped at a control that was probably common to every course!
Solid round the last section from there but needed a few more controls to recover the lost places, finished 10th. Worst of all the drop from 5th to 10th let three BOK scorers get ahead of me....maybe just as well for my peace of mind that the difference between the two teams was more than eight points in the end!
So in the end it was a decent defence of the Cup but BOK were too good on the day and beat us by 39 points to be worthy winners, congratulations to them.
BOK are the first team to beat us in the CSC final since SARUM pipped us for the Trophy on their local patch at Greenham Common back in 2006.
That has been a great run for us and one we are very proud of, but all good things must come to an end! Or at least a pause....
This year we would have needed everything to go pretty much perfectly on the day if we were to hold on to the title - to win we probably needed to eke out three more top five finishes.
That was a big ask as we were missing 13 club members who finished top five in one or both of the previous two finals, and in fact altogether we were missing 13 of our scorers just from last year.
Nonetheless it was a great effort by everyone for us to have 47 on the start list all the way down in Devon, and I think we put up a very honourable defence of 'our' title. Well done everyone!
Saturday Oct 21, 2017 #
2 PM
Orienteering 1:05:50 [3] 7.57 km (8:42 / km) +142m 7:57 / km
shoes: VJ Falcon May 2017
Pre-CSC training on Burrator.
Achilles a bit stiff and sore in the mornings this week but warming up quickly, has felt okay walking. Set off running up the hill to the start and it turned out it wasn't so great running...
Did a modified version of the course but did get out to the physical tussocky stuff at the far end. A bit windy and wet out there at times but all good fun, enjoyed it!
Achilles a bit stiff and sore in the mornings this week but warming up quickly, has felt okay walking. Set off running up the hill to the start and it turned out it wasn't so great running...
Did a modified version of the course but did get out to the physical tussocky stuff at the far end. A bit windy and wet out there at times but all good fun, enjoyed it!
Monday Oct 16, 2017 #
6 PM
Pilates 30:00 [1]
weight:80.5kg
Circuits 25:00 [2]
Taking it pretty easy, substituted achilles exercises for the jumping ones.
Sunday Oct 15, 2017 #
4 PM
Mountain run/walk 1:49:49 [1] 9.44 km (11:38 / km) +277m 10:09 / km
shoes: Inov8 x-talon
Another jaunt with MC, this time to the trig point tucked away in the forest at Touch. Mostly ran up as well as down today. Achilles pretty much the same.
Saturday Oct 14, 2017 #
6 PM
Running 31:28 [3] 5.47 km (5:45 / km) +62m 5:27 / km
shoes: Brooks Ghost Mar 2017
Tester. Achilles not great. But not any worse at the end.
Sunday Oct 8, 2017 #
1 PM
Mountain run/walk 2:13:16 [1] 8.39 km (15:53 / km) +342m 13:12 / km
shoes: Inov8 x-talon
Jaunt in the Gargunnock Hills with MC. Largely a walk up and then run down. Went to the cairn above the cabin etc, hadn't realised she didn't know it was there!
Sunday Oct 1, 2017 #
12 PM
Running 11:26 [3] 1.7 km (6:44 / km) +14m 6:28 / km
Orienteering race 42:20 [5] 5.97 km (7:05 / km) +167m 6:13 / km
shoes: VJ Falcon May 2017
British Middle Champs, Wendover Woods
M50, 7th place.
Mostly pleased with how I ran, surprisingly close to the winner (Dave Peel 37:15). Dropped a little bit of time in the section after control 4 (fell into the depression at #4 and got map and compass covered in mud, took several controls to clean it enough to be able to get good direction!), but far more frustratingly shelled 2+ mins at #18, less than ten mins from the end. Came into another control just short of it and didn't take the time to be sure where I was before I carried on, then sloppily missed it again on the return once I had finally relocated.
Perhaps not quite as unfit as I feared?
Perhaps my plantar fasciitis is on the mend?
Perhaps....but my left achilles was playing up yesterday and was pretty sore going to the start today....
M50, 7th place.
Mostly pleased with how I ran, surprisingly close to the winner (Dave Peel 37:15). Dropped a little bit of time in the section after control 4 (fell into the depression at #4 and got map and compass covered in mud, took several controls to clean it enough to be able to get good direction!), but far more frustratingly shelled 2+ mins at #18, less than ten mins from the end. Came into another control just short of it and didn't take the time to be sure where I was before I carried on, then sloppily missed it again on the return once I had finally relocated.
Perhaps not quite as unfit as I feared?
Perhaps my plantar fasciitis is on the mend?
Perhaps....but my left achilles was playing up yesterday and was pretty sore going to the start today....