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

Training Log Archive: Jon X

In the 7 days ending Sep 28, 2014:

activity # timemileskm+mload
  Running7 6:47:19 45.22(9:00) 72.78(5:36) 6371565.1
  Orienteering2 57:06 6.21(9:12) 9.99(5:43) 180571.0
  Total7 7:44:25 51.43(9:02) 82.77(5:37) 8172136.1

» now

Sunday Sep 28, 2014 #

11 AM

Running 3:06:04 [3] 33.88 km (5:30 / km) +304m 5:15 / km
shoes: Brooks Ghost 7

Another long run in the bank.
With Rog, from the event car park at Alvie.
Rog had sussed a quality route along the river to Kincraig, over the bridge and on a track to Feshiebridge, then into the forest through Rothiemurchus and past Loch an Eilein, down to Coylumbridge and then back along the B road past Inshriach (looking enviously at the coffee shop with the fantastic cakes) to Feshiebridge then back to Alvie.
Probably about 35-40% tarmac with the rest on forest roads and good tracks.
Struggling a bit by the end but a great run.

Saturday Sep 27, 2014 #

12 PM

Running warm up/down 9:47 [2] 1.6 km (6:07 / km)
shoes: VJ Falcon 2013

To the start etc

Orienteering race 40:44 [5] 6.52 km (6:15 / km) +134m 5:40 / km
shoes: VJ Falcon 2013

Really enjoyable middle race in nice running at Dunachtonmore/Craigbui.
Ran to the wrong thicket at #6 and looked back to see the flag (-30/40s) but okay apart from that. Pretty easy for the most part to be honest.

Running warm up/down 13:22 [2] 1.97 km (6:47 / km) +20m 6:27 / km
shoes: VJ Falcon 2013

With Will and Nick. Nick talking about where he and SJ walked in Torridon last week. Time I did some more mountains!
4 PM

Running warm up/down 12:25 [2] 1.66 km (7:29 / km) +10m 7:16 / km
shoes: Saucony Kinvara 2013

To the start with Will. Tried quite hard earlier in the day and feeling quite weary.

Orienteering race 16:22 [5] 3.47 km (4:43 / km) +46m 4:25 / km
shoes: Saucony Kinvara 2013

Kingussie sprint race.
Men Vet won by Roger in 14:56 but Nick B on Men Open did 13:36 behind Murray with 12:45.
About a minute or so off the pace of DaveR, jayh and Ben, similarly a minute back on Tess and Zoe H.
Can't really claim I did much wrong. Maybe not quite the best route on one or both of the two long legs but all pretty marginal, just not moving quickly enough.

Running warm up/down 7:51 [2] 1.24 km (6:20 / km)
shoes: Saucony Kinvara 2013

Little jog round the other half of Kingussie with Will.
5 PM

Running 56:18 [3] 9.73 km (5:47 / km) +148m 5:23 / km
shoes: Brooks Ghost 7

Roger reminded me we had agreed to run back to Newtonmore.
5km along the bike path apparently.
Which I was persuaded to turn into '8km the scenic way'
Which turned out to be 10km with the first 5km uphill.....
Although it was indeed very scenic, lovely route along past Loch Gynack and down into Newtonmore at the very end.

Friday Sep 26, 2014 #

2 PM

Running 50:44 intensity: (6:00 @2) + (19:51 @3) + (24:53 @4) 10.95 km (4:38 / km)
shoes: Brooks Ghost 7

Cancelled meeting saved the day so fitted in a session 2pm-3pm.

15min warmup
6x1km with 1min recovery
5min warmdown

First two into the strong headwind. Looking forward to the last four with the wind behind. Didn't seem to be going much faster on those. Which was later revealed by my Garmin to be the case. All between 4:02 and 4:16. Kept losing concentration and drifting off mid-rep into thoughts of RTC tasks that need to be done!

Thursday Sep 25, 2014 #

(rest day)

Longish run planned.
Then just any sort of run.
Finally stopped work/RTC stuff at 8pm and straight for dinner.

My RTC excuses for poor training not really holding much water when Spongey is organising the Edinburgh day and still knocking out over 70mpw....

Wednesday Sep 24, 2014 #

7 PM

Running 47:16 intensity: (20:00 @2) + (27:16 @3) 7.3 km (6:28 / km) +105m 6:02 / km
shoes: Brooks Ghost 7

Long run planned.
But Race the Castles is very time demanding.
Plan changed to meeting GG and Ross for some scheming around final RTC arena logistics.
Then eventually managed to get out with Ross for a bit of a token effort round Stirling.

Tuesday Sep 23, 2014 #

(rest day)

Long run planned.
Then shorter run planned.
Then ran out of time completely :(

Monday Sep 22, 2014 #

7 PM

Running 23:32 [3] 4.45 km (5:17 / km) +50m 5:00 / km
shoes: Brooks Ghost 7

Pre-cinema trot with Rosco. Tired. Of course.

« Earlier | Later »