Training Log Archive: Jon XIn the 7 days ending Feb 10, 2008:
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Sunday Feb 10, 2008 #
Orienteering race 1:11:52 [4] **** 8.7 km (8:16 / km) +290m 7:05 / km
spiked:16/19c shoes: VJ Falcon
Brown course at Darnaway event, okay course but not as much of the super sexy forest as I hoped we would see, this bit was only Darnaway South and seemed to have lots of grot too.
Pushed pretty hard especially when I got sight of Rosco in the yellow jersey early on. Couldn't catch him but was only 2 seconds down on him in elapsed time at #15, then missed #17 by two minutes or so with sloppy compass and lost 30s on the next leg with hesitancy. Pretty clean apart from that, maybe 30s lost at #7 and #12 where there was a path option in each case and I didn't take enough care getting to it. Gutted that my mistake at #17 let Stalker Barrett through to beat me! Reasonably happy though after two hard days in terrain beforehand.
FVO domination at the top of the Brown course - would have looked even better if Ewan had been down as FVO too - his impressive time was 54mins, 10 min ahead of Steve Nich in second.
More FVO domination on the run-in - Rosco caned it to win run-in split on the Brown course, he still couldn't get his revenge on Abi after the Roseisle run-in though as she was the only other person at the event to match his run-in time!
Pushed pretty hard especially when I got sight of Rosco in the yellow jersey early on. Couldn't catch him but was only 2 seconds down on him in elapsed time at #15, then missed #17 by two minutes or so with sloppy compass and lost 30s on the next leg with hesitancy. Pretty clean apart from that, maybe 30s lost at #7 and #12 where there was a path option in each case and I didn't take enough care getting to it. Gutted that my mistake at #17 let Stalker Barrett through to beat me! Reasonably happy though after two hard days in terrain beforehand.
FVO domination at the top of the Brown course - would have looked even better if Ewan had been down as FVO too - his impressive time was 54mins, 10 min ahead of Steve Nich in second.
More FVO domination on the run-in - Rosco caned it to win run-in split on the Brown course, he still couldn't get his revenge on Abi after the Roseisle run-in though as she was the only other person at the event to match his run-in time!
Running warm up/down 10:00 [3]
shoes: VJ Falcon
pre-Darnaway jogging.
Orienteering (control hanging) 30:00 [2] ****
spiked:5/6c shoes: VJ Falcon
Control hanging in Roseisle for the night race, found it pretty tricky in places.
Running 30:00 [3]
shoes: VJ Falcon
Run along the beach at Roseisle, from Burghead to night race start - with extra loop along the beach to go and fetch a spare torch from the car when Abi's failed. Plus ten mins warming up once everyone had started.
Pretty still and clear - gorgeous to be running along the beach in the dark, tide was out so lovely firm sand to run on. Could have kept going along there for miles!
Pretty still and clear - gorgeous to be running along the beach in the dark, tide was out so lovely firm sand to run on. Could have kept going along there for miles!
Orienteering (control collecting) 30:00 [3] *****
spiked:8/10c shoes: VJ Falcon
Started at the back of the night-o to collect controls - didn't really get into it properly to start with and went for a bit of an aimless wander around at two of the early ones. Got into it and caught up Gary who was having trouble with headtorch reflecting off magnifier, so did the rest with him.
Concentrated much better once describing to Gary what we were doing, pretty clean back from #4. It was so nice in the forest, bit of a shame it wasn't longer in some ways - although not in others as large platefuls of pasta and garlic bread courtesy of Louise beckoned for as soon as we got back to the apartments!
Yellow jersey Rosco ran a very good time but Jack held him off - good job by him too. Although jersey getting pretty minging by now so maybe not a wise move by Jack to run so well...
Concentrated much better once describing to Gary what we were doing, pretty clean back from #4. It was so nice in the forest, bit of a shame it wasn't longer in some ways - although not in others as large platefuls of pasta and garlic bread courtesy of Louise beckoned for as soon as we got back to the apartments!
Yellow jersey Rosco ran a very good time but Jack held him off - good job by him too. Although jersey getting pretty minging by now so maybe not a wise move by Jack to run so well...
Saturday Feb 9, 2008 #
Orienteering 45:00 [3] ****
spiked:11/15c shoes: VJ Falcon
More nice weather on the Moray Coast for next day of FVO training weekend - and another lovely area, Lossie this time, with great training planned by Steve B and all small paths removed from the map.
The first exercise was an attack point exercise, ankle and back both sore and not going quickly, still all over the place at that speed - rubbish concentration wasn't helping.
The first exercise was an attack point exercise, ankle and back both sore and not going quickly, still all over the place at that speed - rubbish concentration wasn't helping.
Orienteering (control hanging) 30:00 [2] ****
spiked:8/9c shoes: VJ Falcon
control collecting from previous exercise and hanging ready for handicap race.
Orienteering (control picking) 30:00 [2] *****
spiked:14/18c shoes: VJ Falcon
Control picking planned by Steve B in the complex coastal strip at Lossie - definitely counts for the full five stars as intensive orienteering! Missed a couple when I couldn't see the SI canes and missed a couple more when I lost concentration, not the area to do that...
Orienteering race 17:30 [5] ***** 2.6 km (6:44 / km)
spiked:7/9c shoes: VJ Falcon
Yellow jersey handicap race back to the cars with first few in the mega detail near the coast. Restart from number 2 when we found that it had already been collected by mistake.
Yellow jersey Barrett snr couldn't handle the pressure after the restart and went AWOL on the way to #1, I got it and led Brad and Gary in - but Roger and Ross were hot on my tail and caught sight of the others. Rubbish compass work to #3 by me as we headed for the flat vague stuff meant I lost position but luckily I saw it as the others ran past (tricky spotting the SI trestles with no flags on them!).
From there I was desperately hanging on to Roger and Rosco as they set a bit of a scorching pace to try and catch the others. We got Abi then Jack on the way to #4 and got Louise in sight at #6, passed her on the way to #7 leaving Beccy still ahead. We could see her though and she stopped short at #7 and we got past.
The three of us got 7,8,9 virtually together after momentary 'where is it' moments in the circle each time - big dash to the (missable)finish but Rosco held me off by 2 seconds even though my cunning route through the fallen trees got me past Roger within the finish circle. Great fun, felt a lot better running flat out than running easy, no time to feel all those aches and pains in my ankle and back!
Not too sure on the time or revised distance but it felt pretty quick!
Yellow jersey Barrett snr couldn't handle the pressure after the restart and went AWOL on the way to #1, I got it and led Brad and Gary in - but Roger and Ross were hot on my tail and caught sight of the others. Rubbish compass work to #3 by me as we headed for the flat vague stuff meant I lost position but luckily I saw it as the others ran past (tricky spotting the SI trestles with no flags on them!).
From there I was desperately hanging on to Roger and Rosco as they set a bit of a scorching pace to try and catch the others. We got Abi then Jack on the way to #4 and got Louise in sight at #6, passed her on the way to #7 leaving Beccy still ahead. We could see her though and she stopped short at #7 and we got past.
The three of us got 7,8,9 virtually together after momentary 'where is it' moments in the circle each time - big dash to the (missable)finish but Rosco held me off by 2 seconds even though my cunning route through the fallen trees got me past Roger within the finish circle. Great fun, felt a lot better running flat out than running easy, no time to feel all those aches and pains in my ankle and back!
Not too sure on the time or revised distance but it felt pretty quick!
Orienteering warm up/down (control collecting) 20:00 [2]
spiked:3/4c shoes: VJ Falcon
Theme for the day is to remember to concentrate at all times - went way off line collecting controls, doing a leg I had just run in the race!
Friday Feb 8, 2008 #
Orienteering (control hanging) 45:00 [2] ****
spiked:15/17c shoes: VJ Falcon
Control hanging at Roseisle - using simplification exercise Jon Hollingdale had planned and taped - still quite hard to find some of the tapes...
Then got a few of the second half of the course (hung by Rosco) on my way back to the car.
Then got a few of the second half of the course (hung by Rosco) on my way back to the car.
Orienteering (control hanging) 1:00:00 [2] ****
spiked:18/19c shoes: VJ Falcon
Control hanging at Roseisle for route choice/strategy exercise and for handicap race - even more tricky to hang them with no tapes at these sites!
Orienteering race 11:37 [5] **** 1.8 km (6:27 / km)
spiked:8/8c shoes: VJ Falcon
Handicap race on a short course to get us back to the cars and finish off the days training - got the first three in sight but couldn't run fast enough to catch them - Steve B just held off Abi's speedy sprint finish to take the yellow jersey.
Orienteering (control collecting) 20:00 [3] ***
spiked:4/4c shoes: VJ Falcon
Control collection and then ran back along the beach as it got dark - into the wind but the tide was right out so nice firm sand to run on - a great end to a great fun day.
Thursday Feb 7, 2008 #
Intervals hills 36:00 [5]
shoes: Brooks Adrenaline Jan 2008
FVO hills - a select group of me, Ross, Brad plus Steve N on his bike (pretty similar pace so making us work).
We did 3 lots of 3x45/15, then a longer effort up to the gate at the top (2:35 for me) with jog back down, then 3 more lots of 3x45/15.
Felt like a good session, getting a little further than three weeks ago. And now four days in lovely forests as a reward!
We did 3 lots of 3x45/15, then a longer effort up to the gate at the top (2:35 for me) with jog back down, then 3 more lots of 3x45/15.
Felt like a good session, getting a little further than three weeks ago. And now four days in lovely forests as a reward!
Running warm up/down 35:00 [2]
shoes: Brooks Adrenaline Jan 2008
Seized by inspiration this week, started the warm down directly we finished the last rep and before the jog back, meant we didn't have to run up the hill again during the warm down!
Wednesday Feb 6, 2008 #
Orienteering race 55:10 [4] **** 4.7 km (11:44 / km)
spiked:13/18c shoes: VJ Falcon
FVO night race at Sauchie Crags, Brad & Beccy had put on a good tricky course which was fairly runnable given that it is quite a rough area.
Started off quite quickly but Steve N, Ross and Fraser got away from me, then Steve B caught me when I went straight on #5 and missed by 2 mins - could have gone through the field but it looked tricky to go straight so gave it a try, then wasn't careful enough at the end of the leg...
Completely misinterpreted map at #8 and couldn't work it out at all, lost 8 mins and there were people everywhere by the time I found it. Then read a knoll as a depression at #13 and lost 2 more mins.
Not too bad for the rest, lost 30s or so at #16 and #17 but in general running quite well, just don't get on with this map for some reason (was even worse for interpreting it last time here).
Steve N got away when Rosco's torch packed in with two controls left, he won in 43mins. Fastest time of the day from Abi on the short course, including helping out Steve/Ross/Fraser a few times on the control pick in the middle section!
Started off quite quickly but Steve N, Ross and Fraser got away from me, then Steve B caught me when I went straight on #5 and missed by 2 mins - could have gone through the field but it looked tricky to go straight so gave it a try, then wasn't careful enough at the end of the leg...
Completely misinterpreted map at #8 and couldn't work it out at all, lost 8 mins and there were people everywhere by the time I found it. Then read a knoll as a depression at #13 and lost 2 more mins.
Not too bad for the rest, lost 30s or so at #16 and #17 but in general running quite well, just don't get on with this map for some reason (was even worse for interpreting it last time here).
Steve N got away when Rosco's torch packed in with two controls left, he won in 43mins. Fastest time of the day from Abi on the short course, including helping out Steve/Ross/Fraser a few times on the control pick in the middle section!
Tuesday Feb 5, 2008 #
Running race (time trial) 11:05 [5] 3.0 km (3:42 / km)
shoes: Brooks Adrenaline Jan 2008
FVO bi-monthly 3km time trial day - pretty chilly (3 degrees) but no rain or wind so conditions okay. Got there late and had a pretty short warmup, basically straight into the drills. Maybe that made me go off sensibly though, decided to aim for 90s laps and then pick up at the end if possible.
Did 42secs for first 200m then basically 90s laps for the next 5 laps (there was an extra 1 sec in there somewhere), penultimate lap in 87sec and final lap in 85sec.
Pretty happy but as I was strong at the end and not retching on the infield afterwards this time, maybe had a bit more to give. Have improved 5secs per lap in two months from the disaster time trial at LaSanta though so can hardly complain!
Did 42secs for first 200m then basically 90s laps for the next 5 laps (there was an extra 1 sec in there somewhere), penultimate lap in 87sec and final lap in 85sec.
Pretty happy but as I was strong at the end and not retching on the infield afterwards this time, maybe had a bit more to give. Have improved 5secs per lap in two months from the disaster time trial at LaSanta though so can hardly complain!
Running warm up/down 35:00 [2]
shoes: Brooks Adrenaline Jan 2008
drills and laps plus warm down with Rosco - a rare anticlockwise circuit of the loch tonight!
Monday Feb 4, 2008 #
Note
(rest day)
Fell asleep on Heathrow Express.
Fell asleep on the plane home.
Pouring with rain in Stirling.
Easy choice!
Fell asleep on the plane home.
Pouring with rain in Stirling.
Easy choice!