Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Sep 6, 2015:

activity	#	time	miles		km		+m	load
Road biking	3	7:20:12	111.6	(3:57)	179.6	(2:27)	1672	1760.8
Orienteering	4	3:02:03	15.11	(12:03)	24.31	(7:29)	178	1471.4
Running	5	1:23:48	6.82	(12:17)	10.98	(7:38)	90	207.7
Circuits	1	30:00						60.0
Pilates	1	30:00						60.0
Total	8	12:46:03	133.53		214.89		1940	3559.9

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Sunday Sep 6, 2015 #

12 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Falcon Aug 2015

Warm up to the start.
Hip flexor seemed absolutely fine again this morning.
Lucky to get away with it after not stopping in the sprint race.

Orienteering race 1:01:16 [5] 9.18 km (6:40 / km) +75m 6:25 / km
shoes: VJ Falcon Aug 2015

Highland Wolf SOL, Loch Vaa north

Warm sunny day and some of Britain's best terrain, a pleasure!
Running fairly strongly but not with the power or speed to race rather than run - also threw in a couple of mins in errors in total, but still horrified to be 10mins down on Jon Musgrave's winning time of 51mins! Martin did 55 and Charlie 58 with a slowdown at the end.

Not sure I can blame all the lack of speed on the biking. Some short sharp stuff and a few kilos to lose before the CSC final I think....

5 PM

Road biking 3:17:00 [3] 77.3 km (2:33 / km) +1055m 2:23 / km

After some relaxation in the hot tub and some lunch, eventually persuaded myself it was far too sunny not to go for a ride.

Aviemore - Boat of Garten - Nethy Bridge - back road east to A939 - Bridge of Brown - Tomintoul - the Lecht.
Then reverse back down to the turn off the A939, had to be collected there as there was no daylight left.

Hillier than expected en route to the Lecht, ascent not really too bad, just one steep ramp. Although the wind may have been behind me...

Three weeks to Etape Royale!

C • good effort! 2

Saturday Sep 5, 2015 #

Event: Highland WOLF

12 PM

Running warm up/down 10:00 [2] 1.1 km (9:05 / km)
shoes: VJ Falcon Aug 2015

To the start etc

Orienteering race 53:25 [5] 7.09 km (7:32 / km) +87m 7:06 / km
shoes: VJ Falcon Aug 2015

Highland Wolf middle, Anagach and Heathfield
Winner GG 36mins. Will 44 and Roger 45.

Bad mistake at #8 and a couple of other wobbles, maybe a bit over 3mins dropped.
First 9 controls in Anagach proper, running steadily but no more than that through the terrain. Running a bit more strongly by the end once I had been caught and had others to race...

2 PM

Running warm up/down 5:00 [2] 0.75 km (6:40 / km)
shoes: Brooks Ghost 7 Mar 2015

Left hip flexor sore and stiff after the middle race, hobbled up and down a few times to see if it would loosen off.

Orienteering race 18:22 [4] 3.44 km (5:20 / km) +16m 5:13 / km
shoes: Brooks Ghost 7 Mar 2015

Wolf sprint race, Grantown.
Started off running and almost immediately dropped time looking on the wrong bushes at #2.
However hip flexor tightened right up again, struggling from #5 onwards.
Four (!) mins down.

Friday Sep 4, 2015 #

5 PM

Road biking 2:51:52 [3] 72.84 km (2:22 / km) +547m 2:16 / km

Home - Woodhouse - Thornhill - bigBraes - Deanston - Doune - Dunblane west - Auchinlay Road - Kinbuck - Dunblane - BofA - Hillside of Row - Doune - Blair Drummond - home.

Getting a little dark by the end....

Wednesday Sep 2, 2015 #

6 PM

Running warm up/down 5:50 [1] 0.6 km (9:43 / km)
shoes: VJ Falcon Aug 2015

FVO training at Achray, jog to briefing then start

Running 25:00 [2] 2.1 km (11:54 / km) +60m 10:25 / km
shoes: VJ Falcon Aug 2015

Line exercise and then the two loops. Faffed a bit on the first loop as GG hadn't placed one of the controls yet......faffed a bit on the second loop as GG hadn't placed once of the controls yet....

Orienteering 49:00 [3] 4.6 km (10:39 / km)
shoes: VJ Falcon Aug 2015

Bigger loop collecting tapes/flags - brackenfest to the east! Mistake at one of them but mostly just slow progress. A bit of to-and-fro at the end to make sure no collection before everyone through the controls...

Tuesday Sep 1, 2015 #

7 PM

Road biking 1:11:20 [3] 29.46 km (2:25 / km) +70m 2:24 / km

home - Woodhouse - Coldoch - Thornhill - Woodhouse - home
Raining.
Tired.
Not inspired.

Monday Aug 31, 2015 #

6 PM

Pilates 30:00 [2]

Sore and stiff. Glad this session is back!

Circuits 30:00 [2]

As much stretching as circuits today...

Running 22:58 [3] 4.43 km (5:11 / km) +30m 5:01 / km
shoes: bargain Newtons

Dunblane loop with Rosco and GG.

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