Training Log Archive: Jon XIn the 31 days ending May 31, 2019:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||
Friday May 31, 2019 #
Note
(rest day)
Thursday May 30, 2019 #
Note
(rest day)
Wednesday May 29, 2019 #
Orienteering 1:04:46 8.31 km (7:48 / km) +147m 7:10 / km
ahr:111 max:144 shoes: VJ Falcon May 2018
Didn’t even know until a few days ago that this area was mapped, and thought it looked quite unpromising and likely to have lots of summer vegetation.
After a 25min delay on the M80 in the pouring rain, my enthusiasm was even lower when I arrived to find that the long course had taken Paul Hammond an hour...so much for my idea of a gentle 35-40min run round to recover from yesterday...
So all in all it was a very pleasant surprise to find a decently challenging course in a varied area with plenty of runnable forest and virtually all the semi-open perfectly runnable with little bad undergrowth. Some bits of contour and rock detail too.
Ran round very steadily with a couple of wobbles (map was 1:5000 reduced to 1:7500 so in dodgy light was hard to read). But most enjoyable and a very surprising new area less than 30mins from Stirling...nice work Terry!
Tuesday May 28, 2019 #
Running 2:22:10 18.59 km (7:39 / km) +795m 6:18 / km
ahr:129 max:157 shoes: Black Inov8 Apr17
Much better conditions than when I ran up a couple of months ago in the snow and freezing wind, warm and pleasant today plus the cloud was nice and high so the mountain views around me were very clear :)
Last meaningful climb into the legs before Saturday’s fun.
Monday May 27, 2019 #
Note
(rest day)
Sunday May 26, 2019 #
Running warm up/down 9:16 1.25 km (7:27 / km)
ahr:112 max:123 shoes: VJ Falcon May 2018
Orienteering 30:10 4.5 km (6:42 / km) +170m 5:38 / km
ahr:114 max:130 shoes: VJ Falcon May 2018
Really fun relay, well planned with decent gaffling and butterflies, and set up nicely for head-to-head running. Pretty much everyone had positive things to say about their experience out there. This was not uniformly the case yesterday...
Last leg on the 8+ Handicap for me, after Steve F then Roger. Except for Men Open, all the relays (so Women Open and all Handicap categories) have the same "C" course as their final leg.
Set off 20secs behind Ben on our other 8+ team (Will-Ross-Ben). A few other Handicap teams already out on last leg, we were maybe 5th and 6th.
Hilly start and found it hard work, managed to close the gap bashing downhilll through unmapped grot to #3 but then got dropped again on the next leg, and made a small mistake heading to the butterflies after the road crossing. Just as I was finishing the butterflies (two small wobbles during them) then I saw Ben on the track heading to the next control, maybe 45secs (?) ahead. Couldn't see him on the road or the climb out of the spectator so thought he was gone, but got a good line to 15 and saw him off the to the left looking unsure. He saw me too....we punched together but he got a slightly better line down the hill through #16 and stayed ahead down to the final control at #17....and all the way along the run-in. 4secs gap at the finish, we were 3rd and 4th team on the handicap.
Consolation prize of fastest course C lap of the day, ahead of all the Women Open runners. And also ahead of Will Gardner who may however just possibly perhaps not have been trying his very hardest on his n/c second run of the day.....
FVO team highlight was a 1-2 on the older Juniors relay, with silver in Men Open, plus bronze in Women Open and Handicap. Must be about time we beat EUOC in the Open relay....
Saturday May 25, 2019 #
Running warm up/down 10:35 1.46 km (7:14 / km) +23m 6:43 / km
ahr:115 max:131 shoes: VJ Falcon May 2018
Soaked when I finished and got pretty cold talking to the lesser spotted Stewart Fishwick straight afterwards, binned the warmdown in favour of dry clothes.
Orienteering race 1:10:42 8.54 km (8:17 / km) +118m 7:45 / km
ahr:118 max:147 shoes: VJ Falcon May 2018
1st place M50L, 2nd on course behind Jase.
Times adjusted for #6 being in wrong place (seemed high to me but I was struggling to interpret map there anyway).
Expected it to be rough, green, slow, low visibility, technical, tricky...and it did not disappoint!
Didn't start well
#1 - ran a long way round on the tracks but somehow still found it confusing, the distances felt not quite right (20s, hesitant)
#2 - forest looked okay so cut through, ended up on a vague path and thought it was unmapped. Sadly it was mapped and I ended up south and west of where I should be, just as it got very bushy. Slow to sort it. (-2mins)
#4 - tried to go too fast, knew I was on the western knoll en route but didn't check direction properly and went to wrong knoll next (-1.5mins)
#5 - fliustered leaving #4, didn't check direction properly again, couldn't find crossing point (-20s)
#7 - stayed high out of 6 and never turned hard enough left, had to run up the fence quite a way to find the crossing point (-20s)
#8 - direction poor out f control so never got up to the big marsh, as a result was hesitant on approach then couldn't see flag right round the knoll (lower than I was expecting) (-20s)
#10 - knew it was on the wall, cut off path when I could see the wall on the spur, whenm I got there I remembered that two mins previously I had known it was on the wall but also in the re-entrant. Back down to it (-25s)
#11 - climbed a bit much out of the control, slowed down on approach and just as well given I never saw the path before the control, pleased to locate myself on knoll just above (-20s)
Much better after that and really got into it quite nicely through what looked like a tricky green section, with the exception of
#17 - bit over confident and decided to take it on straightish (slightly to the right), instead I never got the direction sorted and eventually ended up in the rough vague semi-open. Cut my losses and headed to the track via some slow progress through thick green, a bit appalled how far right I came out on it. Easy from there along the track and then straight down the ditch. (-2mins).
Okay from there to the finish, just caught myself in time as I started to head to the left of the correct ridge at the penultimate (-15secs).
So about 7mins or so lost, mostly at the beginning. Surprised to take the win but it was the sort of area and map where it was always likely that people would drop time. Really enjoyed it, a proper challenge and a massive contrast in style to the high-visibility and easy running of the JK and British.
Unadjusted times were Jase 69, Jon 70, Ben 75:58, Roger 76.
Adjusted times Jase 62, Jon 66, Ben 69, Rog 72.
Map/route... https://www.solway.routegadget.co.uk/rg2/#68&c...
Results... https://www.scottish-orienteering.org/documents/re...
Friday May 24, 2019 #
Running 41:18 7.2 km (5:44 / km) +106m 5:21 / km
ahr:109 max:125 shoes: Saucony RideISO
Lovely sunny jaunt from accommodation through Mark Hill woods and down to the coast at Rockcliffe and Rough Island via Mote of Mark. Plenty of stops to read signs and take photos, legs okay after the first ten mins or so.
Mark Hill looked like a decent bit tough O area from the tracks. On the jog home I met Megan and Ben who had just finished doing proper training and confirmed this was indeed the case, maybe I should have taken a map too rather than just having a photo on my phone...
Thursday May 23, 2019 #
Road biking 1:06:30 27.14 km (2:27 / km) +164m 2:23 / km
ahr:99 max:112
Wednesday May 22, 2019 #
Road biking 1:15:19 33.78 km (2:14 / km) +167m 2:11 / km
ahr:105 max:120
Road biking 15:57 6.67 km (2:23 / km) +75m 2:16 / km
ahr:122 max:130
Orienteering 50:01 6.69 km (7:28 / km) +184m 6:34 / km
ahr:137 max:155 shoes: Inov8 210 July 2018
Today’s score in the 2019 Jon vs Ben stakes was an 11sec win for Ben, he passed me and then later unknowingly I sneaked past again, just not by a big enough gap!
Running 15:21 2.15 km (7:08 / km) +51m 6:23 / km
ahr:131 max:146 shoes: Inov8 210 July 2018
Road biking 16:13 6.34 km (2:33 / km) +37m 2:29 / km
ahr:99 max:106
Tuesday May 21, 2019 #
Mountain run/walk 3:04:24 16.41 km (11:14 / km) +1177m 8:16 / km
ahr:125 max:169 shoes: Black Inov8 Apr17
Stiff chilly wind higher up so jacket needed on the ridges, shorts and t-shirt the rest of the time. Virtually no cloud at all by the end :)
Monday May 20, 2019 #
Road biking 1:00:53 20.09 km (3:02 / km) +66m 2:59 / km
ahr:113 max:138
Pilates 30:00 [1]
weight:77kg
Circuits 30:00 [2]
shoes: Brooks Launch April 2019
Running 23:21 4.87 km (4:48 / km) +56m 4:32 / km
ahr:142 max:168 shoes: Brooks Launch April 2019
Sunday May 19, 2019 #
Note
(rest day)
Saturday May 18, 2019 #
Running 8:50 1.56 km (5:40 / km)
ahr:119 max:163 shoes: Saucony Kinvara 2013
Running 20:29 4.97 km (4:07 / km)
ahr:142 max:166 shoes: Saucony Kinvara 2013
Running 6:27 0.79 km (8:07 / km)
ahr:148 max:165 shoes: Saucony Kinvara 2013
Friday May 17, 2019 #
Running 48:00 8.52 km (5:38 / km) +2m 5:38 / km
ahr:121 max:142 shoes: Saucony Kinvara 2013
Thursday May 16, 2019 #
Running 30:16 5.08 km (5:57 / km) +52m 5:40 / km
ahr:123 max:135 shoes: Saucony RideISO
Wednesday May 15, 2019 #
Orienteering 1:38:42 6.07 km (16:16 / km) +116m 14:51 / km
ahr:91 max:141 shoes: VJ Falcon May 2018
Orienteering 35:49 5.86 km (6:07 / km) +78m 5:44 / km
ahr:145 max:165 shoes: new Kinvara 2016
Tuesday May 14, 2019 #
Mountain run/walk 6:40:00 [3] 23.0 km (17:23 / km) +2350m 11:31 / km
shoes: Black Inov8 Apr17
Forgot my watch so some notes on route: parked in Balquhidder glen and headed along the track westwards, then ascended straight up Beinn a’Chroin. Sketchy route choice down through the rocks to the bealach, then down to the lower pass and up onto Beinn Chabhair (a new Munro for me). Back down and straight up An Caisteal, then briefly down the north ridge before dropping right down to the eastern valley. From there a tough ascent on dry but soft moss and grass all the way direct up Cruach Ardrain, and then south along the ridge over Beinn Tulaichean and then the descent to the track and car.
Very happy with my big day out in amazing weather. Ben More and Stob Binnien to complete the set of seven Munros would have been too far today (and I was out of water anyway). Chose a pretty unforgiving route round these five summits, didn’t feel very hill fit so hope this will improve now...
Monday May 13, 2019 #
Pilates 35:00 [1]
weight:77.7kg
Circuits 25:00 [2]
shoes: Brooks Launch April 2019
Running 25:10 4.87 km (5:10 / km) +57m 4:53 / km
ahr:136 max:158 shoes: Brooks Launch April 2019
Sunday May 12, 2019 #
Running 52:48 9.57 km (5:31 / km) +146m 5:08 / km
ahr:125 max:157 shoes: Saucony RideISO
Saturday May 11, 2019 #
Running 2:12:15 13.56 km (9:45 / km) +461m 8:20 / km
ahr:101 max:156 shoes: Black Inov8 Apr17
Friday May 10, 2019 #
Running 41:15 7.32 km (5:38 / km) +45m 5:28 / km
ahr:117 max:156
Thursday May 9, 2019 #
Running 40:17 7.36 km (5:29 / km) +45m 5:19 / km
ahr:124 max:142 shoes: Saucony RideISO
Wednesday May 8, 2019 #
Running warm up/down 22:30 3.16 km (7:08 / km) +125m 5:57 / km
ahr:124 max:143 shoes: Inov8 210 July 2018
Running race 45:01 [5] 7.8 km (5:46 / km) +426m 4:32 / km
ahr:125 max:156 shoes: Inov8 210 July 2018
(Decent consistency, 2016 was 44:16 for 75th of 346, 2014 was 45:03 for 73rd of 310)
First time since 2016. And much more of a struggle than that year, almost two mins slower on the ascent, although I did descend better today...heavier this year! Headwind today, plus maybe 30s longer ascent route with the new one-way loop after the marsh crossing, but mostly just really toiling and not at all recovered from the weekend.
Knew it was going to be a struggle when I was losing ground to everyone on the run along the edge of the campus on the way out - Ben was just ahead here but pulled away steadily and increasingly easily on the ascent. Claire passed me on the final part of the climb which gave me an incentive for the descent. Gradually got going as the descent progressed and started to close the gap - then familiarity with the two steep/technical sections at the end of the wood got me a bit nearer. Then Claire gave the game away by looking over her shoulder a few times so I managed to close up and get past on the final gradual drag up along the edge of the campus.
Ascent 28:54; descent 16:07. Jase just behind at the top and still pretty close at the finish - I never saw him at all!
Results not yet out but approx times ahead were Ross 41:50, Rog 42:40, Ben 43ish, Grace 43:15.
Running warm up/down 15:58 2.05 km (7:47 / km)
ahr:126 max:138 shoes: Inov8 210 July 2018
Tuesday May 7, 2019 #
Note
(rest day)
Monday May 6, 2019 #
Running warm up/down 16:01 1.32 km (12:07 / km)
ahr:101 max:137 shoes: Inov8 210 July 2018
No warmdown.
Orienteering race 39:34 6.51 km (6:05 / km) +121m 5:34 / km
ahr:127 max:156 shoes: Inov8 210 July 2018
Leg two, went out about ten mins or so down in 6th. Very scrappy run with small miss(wrong block) at #1 then a bigger one at #2, couldn’t initially find pit at #6, didn’t see mtb track special purple symbol en route to #14 so almost two mins gone failing to work out I had stopped a path short, then at the end went to wrong flag initially at both #15 & #16.
35mins would have been okay and anything better would have been good. 39mins was not good!
Inevitably, just like virtually every other race this year, Ben ran a time within seconds of my time, and we ended up 6th. The Rog-Jase-Will team was second behind SYO. One of four silver medal teams today (Open, M18, MW70 were the others).
Sunday May 5, 2019 #
Running warm up/down 14:56 1.61 km (9:18 / km) +139m 6:30 / km
ahr:115 max:137 shoes: Inov8 210 July 2018
Orienteering race 54:58 9.04 km (6:05 / km) +252m 5:20 / km
ahr:130 max:159 shoes: Inov8 210 July 2018
M50L, 2nd place.
Winner James Logue 48mins (!)
A six minute gap in front but 15 people in five-ish mins behind, so v pleased to end up at the front of the non-James pack.
Scrappy start missing #1 then offline to #3 and #4 before also missing #5. Not too much time lost but not to grips with the map at all, struggling with the running too so maybe too much focus on getting moving better rather than actually finding the flags cleanly...
Tough little climb up to #6 and started to move better from there, decent though far from perfect after that other than just after passing Steve W when I dropped some time at #12: went too low after the crossing point and then once I corrected, the depression was not quite as expected relative to the stones and could not find it for maybe 30secs.
Edit: looks like last part of my route to 14 was not the best either, went to the right of the stones beneath the cliffs with unnecessary down and back up. Maybe should have hugged the cliffs and stayed left of the stones, perhaps 20-30s quicker.
Happy with the result though, no chance of beating James so this was the best outcome on offer!
Running warm up/down 8:24 1.1 km (7:38 / km) +18m 7:04 / km
ahr:126 max:137 shoes: Inov8 210 July 2018
Saturday May 4, 2019 #
Running warm up/down 10:39 1.53 km (6:59 / km)
ahr:116 max:138 shoes: Inov8 210 July 2018
Orienteering race 14:40 3.08 km (4:46 / km) +54m 4:23 / km
ahr:142 max:172 shoes: Inov8 210 July 2018
Out in third ahead of Roger, down to fourth after a horrific description misread at #4 costing 40secs or so. Was going to the right place until I checked the description!
Chasing fruitlessly after that, not helped by a couple more 5-10sec incompetences.
Running warm up/down 9:19 1.2 km (7:47 / km)
ahr:142 max:162 shoes: Inov8 210 July 2018
Friday May 3, 2019 #
Running 30:29 5.54 km (5:30 / km) +56m 5:14 / km
ahr:112 max:126 shoes: Saucony RideISO
Thursday May 2, 2019 #
Running 32:00 5.83 km (5:29 / km) +43m 5:17 / km
ahr:126 max:162 shoes: Saucony RideISO
Wednesday May 1, 2019 #
Orienteering 36:20 3.24 km (11:12 / km) +177m 8:48 / km
ahr:123 max:154 shoes: Black Inov8 Apr17