Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Dec 8, 2013:

activity # timemileskm+m
  Running5 4:06:17 22.93(10:44) 36.9(6:40) 1278
  Orienteering1 1:44:48 6.73(15:34) 10.83(9:40) 198
  Circuits1 35:00
  Pilates1 35:00
  Total6 7:01:05 29.66 47.74 1476
averages - weight:78.2kg

«»
2:08
0:00
» now
MoTuWeThFrSaSu

Sunday Dec 8, 2013 #

12 PM

Running warm up/down 20:00 [2] 2.5 km (8:00 / km) +40m 7:24 / km
shoes: Inov8 x-talon

Alva Glen then across to zig-zag track and down to start....

Running race 30:31 [5] 4.34 km (7:02 / km) +475m 4:33 / km
max:158 shoes: Inov8 x-talon

Talked myself into setting myself a benchmark for GG's Alva uphill TT run.
Warm (11 degrees) low down but windier and wet higher up. Wind behind in some bits but into my face for the steep final segment :(
Hoped to break 30 or failing that within 30% of GG's time (would be 30:13) but didn't quite make it!
Felt like I paced it okay and HR was up to 156 before halfway, kept around there and up to at least 158 on last segment.
Better HR data and full splits only if (see below) my Garmin recovers....

Running 55:00 [3] 6.5 km (8:28 / km) +250m 7:06 / km
shoes: Inov8 x-talon

Return via Ben Buck, Ben Cleuch and Ben Ever.
Took a minute or so to drop HR back down to 100, then trundled gently up Ben Buck. From there followed the fence to Ben Cleuch, surprised how very windy it was and how cold it was. Not helped as already soaked from the hard effort and the rain.
Too windy to get a hat on until got to the shelter at Ben Cleuch, glad to do so especially as down and up to Ben Ever was into the teeth of the wind and rain.
Got really cold for a few mins approaching Ben Ever and relieved to be able to head down and gradually drop out of the clag to the track.
I at least survived getting wet and cold, not so sure about my Garmin which halfway up Ben Ever began starting and stopping every few seconds, then kept trying to reboot. Before the display disappeared completely it was last seen asking if I really wanted to delete all user data....

Saturday Dec 7, 2013 #

10 AM

Running 16:07 [2] 2.01 km (8:02 / km) +130m 6:04 / km
ahr:149 max:170 shoes: VJ Falcon 2013

FVO training at Sauchie, out to the start.

Orienteering 49:12 [2] 3.68 km (13:22 / km) +99m 11:47 / km
ahr:118 max:144 shoes: VJ Falcon 2013

With Frances. Neither of us too keen on the rough section in the middle. Also not helped by me trying to navigate 4-5 when we left #3.
Frances running well in the terrain round the last loop, definitely not just a track runner!

Orienteering 30:14 [4] 4.34 km (6:58 / km) +45m 6:38 / km
ahr:138 max:155 shoes: VJ Falcon 2013

With Daniel, hopefully not slowing him down too much. Except for me missing the boulder in green at #20 and us turning the wrong way to look for it.

Running 1:46 [2] 0.26 km (6:49 / km) +7m 6:01 / km
ahr:126 max:138 shoes: VJ Falcon 2013

Orienteering 25:22 [4] 2.82 km (9:01 / km) +54m 8:13 / km
ahr:140 max:152 shoes: VJ Falcon 2013

With Daniel again, tough brackeny climb in the middle of this one. Two later I missed another boulder, too easily pushed about by forest debris etc.
Daniel running strongly in terrain and (mostly!) keeping good control.

Running warm up/down 5:45 [2] 0.78 km (7:20 / km) +1m 7:17 / km
ahr:116 max:133 shoes: VJ Falcon 2013

Thursday Dec 5, 2013 #

6 PM

Running 31:37 [3] 5.78 km (5:28 / km) +46m 5:16 / km
ahr:121 max:142 shoes: Brooks Ghost4 Aug 2012

Wednesday Dec 4, 2013 #

6 PM

Running 1:05:07 [3] 10.95 km (5:57 / km) +274m 5:17 / km
ahr:129 max:152 shoes: Inov8 x-talon

Soup run from Longhurst Mansions.
Me, Rosco, GG and Adam. And Roger found us for the last part too.
Small detour round M&S towards the end to invest in bread and cake.
Very very nice soup and cake :)

Monday Dec 2, 2013 #

6 PM

Pilates 35:00 [1]
weight:78.2kg

Circuits 35:00 [3]

7 PM

Running 20:24 [3] 3.79 km (5:23 / km) +55m 5:01 / km
shoes: Brooks Ghost 5 2013

« Earlier | Later »