Training Log Archive: Jon XIn the 7 days ending Jan 16, 2011:
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Sunday Jan 16, 2011 #
10 AM
Orienteering race 17:00 [4] 3.26 km (5:13 / km) +75m 4:41 / km
shoes: 2010 Inov8 Roclite
STAG Glasgow Parks Champs, race 1, Bellahouston Park.
Ran quite hard but perhaps not quite full out, about 1:20 down on Dixie who won ahead of Dave R and Lard. Minimal time loss but a strong field in Mens Vets, I was 6th.
Ran quite hard but perhaps not quite full out, about 1:20 down on Dixie who won ahead of Dave R and Lard. Minimal time loss but a strong field in Mens Vets, I was 6th.
12 PM
Orienteering race 12:18 [5] 2.26 km (5:27 / km) +26m 5:09 / km
ahr:148 max:156 shoes: 2010 Inov8 Roclite
Race 2, Tollcross Park.
A shorter race and I raced harder - but to not much effect as I struggled on the pure running sections in the fields during the middle of the course and then missed 20-30secs by overshooting one near the end.
1:20 down again. On Dixie again (who won by 1 sec this time from Dave R). 6th place again - this time behind Graeme but ahead of Brad.
A shorter race and I raced harder - but to not much effect as I struggled on the pure running sections in the fields during the middle of the course and then missed 20-30secs by overshooting one near the end.
1:20 down again. On Dixie again (who won by 1 sec this time from Dave R). 6th place again - this time behind Graeme but ahead of Brad.
2 PM
Orienteering race 25:09 [5] 4.55 km (5:32 / km) +101m 4:58 / km
ahr:152 max:164 shoes: 2010 Inov8 Roclite
Race 3, Drumpellier Country Park, chasing start.
Starting 5 secs behind Brad with Ian Maxwell a minute ahead and Graeme/Gary together a minute behind.
Pushed hard and a fun race with Brad and I swapping positions something like 8 times in total - probably tells its own tale of some scrappy orienteering by the pair of us! We got Ian in sight leaving #2 and I got past him at #4 although he was generally in sight worryingly close behind....
I had the lead on Brad en route to #9 (of 11) but liked the little animal track in the green I was on so much that I stayed on it when I should have cut across to the control. Brad still not far ahead but couldn't catch him to 10 and knew it was just a road run from there to the final control. Some horror as I punched 10 when Graeme (not sighted until now) was suddenly on my heels - sure enough he overhauled me on the road :(
So 6th again in this race (Jase fastest nearly 2.5mins ahead) and 6th overall (Dixie held off Jase for the win). Around 6 minutes down overall as well. Too many.
Starting 5 secs behind Brad with Ian Maxwell a minute ahead and Graeme/Gary together a minute behind.
Pushed hard and a fun race with Brad and I swapping positions something like 8 times in total - probably tells its own tale of some scrappy orienteering by the pair of us! We got Ian in sight leaving #2 and I got past him at #4 although he was generally in sight worryingly close behind....
I had the lead on Brad en route to #9 (of 11) but liked the little animal track in the green I was on so much that I stayed on it when I should have cut across to the control. Brad still not far ahead but couldn't catch him to 10 and knew it was just a road run from there to the final control. Some horror as I punched 10 when Graeme (not sighted until now) was suddenly on my heels - sure enough he overhauled me on the road :(
So 6th again in this race (Jase fastest nearly 2.5mins ahead) and 6th overall (Dixie held off Jase for the win). Around 6 minutes down overall as well. Too many.
Running warm up/down 35:00 [3] 5.0 km (7:00 / km)
shoes: 2010 Inov8 Roclite
Various bits of warm up/down for all three races. For once I was better at the warm down bit - especially after the final race where Brad, Graeme and I did a lap of the loch (persuaded by Roger who immediately baled out and did not join us.......).
Saturday Jan 15, 2011 #
3 PM
Running 57:48 [3] 11.4 km (5:04 / km) +142m 4:46 / km
ahr:130 max:141 shoes: Brooks Ghost
From Strathaven up to the reservoir and radio mast. Wet and windy and wild.
Friday Jan 14, 2011 #
7 PM
Intervals intervals 31:20 [4] 5.84 km (5:22 / km) +390m 4:01 / km
max:159 shoes: Brooks Ghost
A day late maybe but time for the week's session on Ballengeich.....did reps starting from the car park at the foot (well gap in hedge between it and fire station).
Session was 5 times (run up to cemetery entrance - 30secs rest - run down - 30 secs rest)
Times (up/down)
2:56, 2:11
2:59, 2:11
3:04, 2:09
3:07, 2:12 (few secs of car avoidance on ascent)
3:03, 2:10
Not feeling terribly speedy but at least that stopped my usual habit of starting each rep too fast....
Session was 5 times (run up to cemetery entrance - 30secs rest - run down - 30 secs rest)
Times (up/down)
2:56, 2:11
2:59, 2:11
3:04, 2:09
3:07, 2:12 (few secs of car avoidance on ascent)
3:03, 2:10
Not feeling terribly speedy but at least that stopped my usual habit of starting each rep too fast....
Running warm up/down 32:34 [3] 5.55 km (5:52 / km)
ahr:125 shoes: Brooks Ghost
Up the hill and past the vast posse of teenage drinkers on Back Walk to warm up, weary jog round Kings Park streets afterwards.
Thursday Jan 13, 2011 #
5 PM
Running 41:41 [3] 8.15 km (5:07 / km)
ahr:126 max:141 shoes: Brooks Ghost
Quick jog through Hyde Park and Green Park for a lap of St James's and back. Fair to say my metatarsal is not getting any less sore as the days pass....
Wednesday Jan 12, 2011 #
6 PM
Running warm up/down 14:20 [3] 2.65 km (5:25 / km)
ahr:128 shoes: Brooks Ghost
Barely time for a run but nipped out to Hyde Park, 8 mins warmup and 6 mins cool down.....
Intervals intervals 12:00 [4] 2.9 km (4:08 / km)
max:155 shoes: Brooks Ghost
....with 12 times 45/15 in between. Garmin misbehaving so rep distances allegedly varied between a frankly disappointing 42m and a Bolt-threatening 476m!
Tuesday Jan 11, 2011 #
7 PM
Turbo Trainer 30:00 [3]
ahr:113 max:145
Too late for intervals with Ochils but was planning to go up Dumyat, decided my foot was still sore though so decided against another run in dobbs on frozen tracks and rock. Probably better to avoid the cold air too until this chesty stuff is shifted.
So a nice indoor session! Set up on a fairly easy gear and built up to a fairly high cadence (100-110), got pulse up to 145 then stopped briefly...
So a nice indoor session! Set up on a fairly easy gear and built up to a fairly high cadence (100-110), got pulse up to 145 then stopped briefly...
Stretching 5:00 [1]
...for a bit of stretching...
Turbo Trainer 30:00 [3]
ahr:133 max:145
.....then back on the turbo trainer at the same highish cadence, with a few easier minutes at the end....
Stretching 10:00 [1]
....and some more stretching to finish. Ouch.
Monday Jan 10, 2011 #
Note
Phew -- secured an entry for Carnethy - over half of all the places (over 300 of 550) have gone in the 22 minutes so far since entries opened at 5pm.....
6 PM
Pilates 30:00 [3]
weight:80.3kg
Hmmmm much work needed. Left hip etc especially but closely followed as a priority by hamstring work.
Circuits 30:00 [3]
back sore on the jumping one, still.
strange pain in my left knee on a couple of them but probably just from over-enthusiastic quad stretching in pilates.
no problem with the bruised/inflamed metatarsals from NY walking though.
Lard sounding very keen for some racing this year!
strange pain in my left knee on a couple of them but probably just from over-enthusiastic quad stretching in pilates.
no problem with the bruised/inflamed metatarsals from NY walking though.
Lard sounding very keen for some racing this year!