Training Log Archive: Jon XIn the 7 days ending Apr 24, 2011:
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Sunday Apr 24, 2011 #
12 PM
Orienteering race 1:04:17 [5] 9.15 km (7:02 / km) +403m 5:46 / km
ahr:135 max:150 shoes: VJ Falcon 2011
JK Individual part 2, Slieve Croob. M40L, 6th today and 7th overall.
Open fell areas not usually my forte and legs heavy and sore after the previous day. Even after the run to the start I was very sluggish early on and had to keep reminding myself to worry about the navigation not the running.
Luckily the navigation was mainly pretty easy and so I didn't really lose much time, and the running improved as the course went on. Never got heart rate nearly as high as the previous day though, even on the big climb near the end.
Pleased with 6th on the day, intimidated but not totally surprised by James Logue's winning time of just under 54mins. Steve Watkins 2nd in 58mins, Bill third in 59mins.
Thought beforehand I would be disappointed not to be in the top 10 and should aim for top 6 overall. Missed that by just over a minute but 6th in the sprint and 7th/6th on the two individual days so probably should be fairly satisfied, I am not usually that consistent!
Open fell areas not usually my forte and legs heavy and sore after the previous day. Even after the run to the start I was very sluggish early on and had to keep reminding myself to worry about the navigation not the running.
Luckily the navigation was mainly pretty easy and so I didn't really lose much time, and the running improved as the course went on. Never got heart rate nearly as high as the previous day though, even on the big climb near the end.
Pleased with 6th on the day, intimidated but not totally surprised by James Logue's winning time of just under 54mins. Steve Watkins 2nd in 58mins, Bill third in 59mins.
Thought beforehand I would be disappointed not to be in the top 10 and should aim for top 6 overall. Missed that by just over a minute but 6th in the sprint and 7th/6th on the two individual days so probably should be fairly satisfied, I am not usually that consistent!
Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: VJ Falcon 2011
To the start and a short hobble afterwards to give a chance of being able to run round the relay.
Saturday Apr 23, 2011 #
12 PM
Orienteering race 1:15:10 [5] 11.01 km (6:50 / km) +205m 6:15 / km
ahr:145 max:162 shoes: 2010 Inov8 Roclite
JK individual part 1, Tyrella South
Great area of open dunes, knew it was tricky before I started but still lost time at #1 and hesitant to #2, looks like a bad route to #3 as well and 3 mins down on where I should have been by then. Started to get into it better after that and moved through to 7th by the end, pretty strong through the last section.
Bill Edwards won in 67, Rich Barrett and James Logue were 68. Don't think I could have gone sub 70.
Great area of open dunes, knew it was tricky before I started but still lost time at #1 and hesitant to #2, looks like a bad route to #3 as well and 3 mins down on where I should have been by then. Started to get into it better after that and moved through to 7th by the end, pretty strong through the last section.
Bill Edwards won in 67, Rich Barrett and James Logue were 68. Don't think I could have gone sub 70.
Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: 2010 Inov8 Roclite
Quite disciplined today. Jogged round the field adjacent to assembly, ran to the start, drills at the start and actually remembered to warm down too.
Friday Apr 22, 2011 #
Event: JK 2011
4 PM
Orienteering race 15:06 [5] 2.96 km (5:06 / km) +99m 4:22 / km
ahr:151 max:160 shoes: 2010 Inov8 Roclite
JK Sprint M40L
Nearly. Controlled my race pretty well although with so many controls it was all pretty intense with little chance to look ahead. Not sure I had all the best routes through the (trickier) first section before the spectator but all okay and pushed on a bit through the parkland section thereafter. Then threw away 30/40secs right near the end on what was essentially the last proper control before an extended run-in through the final two. And just a lazy error – ran along the edge of the building looking for control in one of the corners, didn’t read the description and didn’t see from the map that it was a tiny canopy area and so the flag was tucked away out of sight.
Finished 6th but only 5secs from Ben in 4th place (although also with plenty of others close behind me). Couldn’t have got near the first three (Rich B, Bill, Steve Watkins) who all ran 13:39 to 14:00.
Decent start to the weekend position-wise but a little bit frustrated to lose the time and places at the end.
Nearly. Controlled my race pretty well although with so many controls it was all pretty intense with little chance to look ahead. Not sure I had all the best routes through the (trickier) first section before the spectator but all okay and pushed on a bit through the parkland section thereafter. Then threw away 30/40secs right near the end on what was essentially the last proper control before an extended run-in through the final two. And just a lazy error – ran along the edge of the building looking for control in one of the corners, didn’t read the description and didn’t see from the map that it was a tiny canopy area and so the flag was tucked away out of sight.
Finished 6th but only 5secs from Ben in 4th place (although also with plenty of others close behind me). Couldn’t have got near the first three (Rich B, Bill, Steve Watkins) who all ran 13:39 to 14:00.
Decent start to the weekend position-wise but a little bit frustrated to lose the time and places at the end.
Running warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: 2010 Inov8 Roclite
Round the warmup map and some other drills and stuff. Noticing I had just spent two hours commentating whilst forgetting to drink anything....
Thursday Apr 21, 2011 #
Note
(rest day)
work - Edinburgh for the evening - Strathaven overnight
Wednesday Apr 20, 2011 #
Note
(rest day)
Minewoods looked lovely on Tuesday night and the weather was glorious so v tempted by FVO evening event and BBQ.
Feeling not the best however so went home and went for a sleep rather than a run.
Feeling much better on Thurs plus the course at Minewoods wasn't really what I was looking for at all, so good decision!
Feeling not the best however so went home and went for a sleep rather than a run.
Feeling much better on Thurs plus the course at Minewoods wasn't really what I was looking for at all, so good decision!
Tuesday Apr 19, 2011 #
7 PM
Running 31:57 [3] 5.6 km (5:42 / km) +189m 4:53 / km
ahr:122 max:135 shoes: Brooks Ghost 2011
Just time before Coustick Cinemas and too nice a day not to get out. Feeling a bit run down and short of sleep so took it pretty easy, just a little stretch out on the downhill in the middle part.
Monday Apr 18, 2011 #
Note
By mid May I wanted to be running almost every day and including some longer runs fairly regularly. I am doing better with the first than with the second as I can't remember when I last ran for even 90 minutes.
A bit late to start worrying about the second one this week pre-JK, but as a starter I have switched from M40L to M21E at the Irish Championships the following weekend.
Not sure I would have done so had I realised this was a switch from 8.3km of rocky Irish hillside to 15.3km of it......
A bit late to start worrying about the second one this week pre-JK, but as a starter I have switched from M40L to M21E at the Irish Championships the following weekend.
Not sure I would have done so had I realised this was a switch from 8.3km of rocky Irish hillside to 15.3km of it......
6 PM
Pilates 30:00 [3]
weight:77kg
It doesn't seem to get any easier.
Circuits 30:00 [2]
Last of the spring season!
Running 17:00 [2] 2.6 km (6:32 / km)
shoes: Brooks Ghost 2011
Quick jog with Rosco and Dixie before heading down to the Village Inn for the end of term meal and luxuriantly rich chocolate birthday cake mmm.