Training Log Archive: Big JonIn the 28 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
orienteering race 1:00:00 [5]
British Champs M45. 11km 59.40 5.4mins/km, good run - a couple of 30s misses and a couple of other wobbles, but running hard all the way and feeling strong. First - job done!
steady run warm up/down 30:00 [3]
Good long warm up before race, some dynamic stretching to try to loosen slightly stiff legs. Warm down involved chasing Ewan round the string course - hard enough work!
Friday Feb 27, 2009 #
Note
travel to Southampton, missed stretching.
Thursday Feb 26, 2009 #
Note
Resurveying Crathes 2 hours
Wednesday Feb 25, 2009 #
orienteering 38:00 [4]
DNC event 12 - Mulloch Hill, runnable but smooth contours and mini boulders. missed a couple by not seeing boulder or reflector. One bad miss due to miss-reading map and overshooting massively. Beat Ewan McCarthy because he missed more than me!!
stretching 15:00 [2]
late and tired but better for it
Note
Resurveying Crathes 6 hours
Tuesday Feb 24, 2009 #
stretching 15:00 [2]
stretching - felt reasonable, but still tired
Note
resurveying Crathes map - 7 hours
Monday Feb 23, 2009 #
Pilates 1:00:00 [1]
pilates class - feeling tired, but luckily Emma did not do many strength based moves - mostly balance and dynamic moves, so a let off there! Ewan came along as Sarah at work - and he was quiet for the whole hour - great!
Note
no stretching because 0030 when I got back from Edinburgh
Sunday Feb 22, 2009 #
orienteering 2:15:00 [3]
collecting controls in Birsemore. Going OK at start, but grovelling by end.
Saturday Feb 21, 2009 #
Note
rest day, and a skivey on stretching - too late after SNC.
Friday Feb 20, 2009 #
orienteering 1:10:00 [3]
Hanging markers for training in Scolty tomorrow. did loops 1 & 3 - 36 controls in total. feeling completely knackered by end. Rest day tomorrow!
Thursday Feb 19, 2009 #
orienteering 2:30:00 [3]
Placing trestles for Scottish Night Champs at Birsemore. Lovely day - sunny and breezy. Hungry by half way - stopped for a malt loaf - and v tired by end. Gonna' be a great event if the weather is kind to us. Forest is a bit damp in low lying areas... but otherwise in superb condition.
stretching 15:00 [2]
Needed a good stretch after a long time in the forest
Wednesday Feb 18, 2009 #
orienteering 1:05:00 [3]
hanging markers for DNC at Sluie, legs like lead on first uphill. Not much better by end.
orienteering 36:00 [3]
collecting night-O markers, only had 7 to do. Felt pretty good leg wise and definitely better than this morning!
Note
Didn't finish results until gone 1am, so didn't stretch.... there are limits!
Tuesday Feb 17, 2009 #
steady run warm up/down 24:00 [3]
Lovely warm, sunny day so down track and along river bank - river v high - back up field. Felt like spring!
Intervals 20:00 [5]
Intervals - 2H,1E,1H,1E, 2H, 1E, 1H, 1E etc. 7 x 2mins 6 x 1 min
feeling sluggish at start but strong at end.
feeling sluggish at start but strong at end.
steady run 48:00 [3]
Warm up/down for Aboyne interval session with Deeside Runners - high quality group - Robbie, Dan Whitehead, Alan Sealy, Alan, Owen, Gary, Dave H.....
stretching 15:00 [2]
Feeling very stiff after intervals - struggle to get through session!
Monday Feb 16, 2009 #
orienteering race 49:00 [4]
DNC - Carlogie, delayed from 12 days ago. Snow rapidly melting in forest. good course, long legs in vague bits and shorter legs in detailed areas. missed control 2 - the bonus leg, I can't seem to get any bonus legs right this year! Rest of course pretty OK, a couple of wobbles and time wasted spotting 2 controls. Not feeling bouncy but was probably running strongly enough, should try a longer warm up in future.
steady run warm up/down 10:00 [3]
easy warm up along track
stretching 15:00 [2]
stretching as usual - not pushing too hard
Sunday Feb 15, 2009 #
steady run 30:00 [3]
head torch run after returning from Coach Tutor course. Feeling crap when I started but put in some surges and a few hills sprints (in the slushy snow...) and felt better at end.
Intervals 6:00 [5]
Surges and sprints during steady run.
stretching 15:00 [2]
usual
Saturday Feb 14, 2009 #
stretching 15:00 [2]
stretching before bed - late and tired
Note
Coach Tutor course all day in Perth - home late feeling drained, so rest day (as I suspected it would be!)
Friday Feb 13, 2009 #
x-c skiing 15:00 [2]
teaching Ewan to ski on his first skis at Braemar golf course - 12" of snow at least.
Thursday Feb 12, 2009 #
orienteering 40:00 [3]
Taping last few control sites for Scottish Night Champs in Birsemore - lovely running in snow - in forest only 3-4 " deep, and in open areas mostly just mid calf.
Wednesday Feb 11, 2009 #
x-c skiing 52:00 [3]
similar route to yesterday, but didn't drop down to waterfall - lower track snow cover was thin and crappy yesterday. Where yesterday's tracks still existed it was much smoother and faster - must try again tomorrow. Wall to wall sunshine, view from top fields was even better than yesterday - totally magic.
Pilates 1:00:00 [1]
Pilates - at Aboyne, so mirrors to use - a great help. Feeling pretty good, but right groin/hip was a bit tweaky at times.
steady run warm up/down 10:00 [3]
short warm up (or cool down for my fingers) before Crathes night-O - just as well as the course started into the easy east end with lots of hard running early on.
orienteering race 47:00 [5]
DNC Crathes - 45 minute score, went for all controls but didn't plan best route - but then again when do I ever in a score event? 2-07 over time, could have managed it with better order (I think). Running well and new head torch (Petzl Ultra) is great - nice broad beam, light weight and bright white light. Running parts very hard - the eastern loop had lots of path and road and field, slowed in trickier western end and as legs got knackered.
Just changed intensity to 5 - I was knackered last night and still feeling legs this morning.
Just changed intensity to 5 - I was knackered last night and still feeling legs this morning.
stretching 15:00 [2]
Really needed this tonight - very tight from Crathes race
Tuesday Feb 10, 2009 #
x-c skiing 1:07:00 [3]
Skiing round Dess Woods and fields above, fairly deep in most places and hard work - not much glide. Should be faster next time round, assuming no more snow falls. Views to west were fantastic - sun glinting off the hills from Battack to Lochnagar and the forests mottling the white landscape with green and brown patches.
stretching 15:00 [2]
feeling some tightness in unusual places - probably after xc skiing!
Monday Feb 9, 2009 #
steady run 25:00 [3]
With Sarah at Oxenhope, nice run in snow, past HappyLands, along top lane, down through vilage and round back of reservoir.
stretching 15:00 [2]
Same as ever
Sunday Feb 8, 2009 #
steady run 45:00 [3]
With Sarah, Quentin and Mark near Lilleshall, to Lilleshall village and up hill to monument. Not so snowy, but fields rutted and frozen.
stretching 15:00 [2]
same as ever
Saturday Feb 7, 2009 #
steady run 42:00 [3]
morning run with Sarah, Quentin H, Mark S and Steve Vernon at Lilleshall, nice snowy roads and paths - perfect for hiding the ice underneath! Steady run, pace picked up towards end as Steve warmed up to a jog - for him...
stretching 15:00 [2]
same as ever
running drills 30:00 [2]
Steve Vernon's running drills - good session and a good laugh!
Friday Feb 6, 2009 #
Note
rest day (though not restful as drive to Lilleshall via Yorkshire...)
stretching 15:00 [2]
room just about big enough
Thursday Feb 5, 2009 #
steady run 1:34:00 [3]
Along railway line to Aboyne Loch, up Mortlich and back via Little Hill. Loads of snow - up to my knees on higher slopes and 6" on railway line despite last night's thaw. Very hard work up hills, esp when wet and slippy underneath snow.
stretching 15:00 [2]
usual
Wednesday Feb 4, 2009 #
Intervals hills 20:00 [5]
10x2+2 on hill up track from Deeside Activity Park. Up to 6" of snow but heavy and slushy in hollows. Started steadily but improved as session progressed. Pleased with distance (given conditions) and only 2 intervals dropped back. Good session -shame DNC cancelled, but at least I've got my main intervals in this week!
steady run warm up/down 48:00 [3]
longish warm-up and a slow grovel home! Wore O-shoes, definitely the correct shoes today.
steady run 25:00 [3]
steady run with head torch round part of Dess wood loop - tracks even wetter and heavier than at lunchtime, snow melting off trees in great slushy lumps - lovely!
stretching 15:00 [2]
as ever!
Tuesday Feb 3, 2009 #
steady run 32:00 [3]
Dess loop - a few strides but feeling tired.
Note
wimped out of tuesday intervals - pissing rain and cold and not feeling 100% - doesn't happen very often so trying not to feel guilty.
stretching 15:00 [2]
usual
Monday Feb 2, 2009 #
Pilates 1:00:00 [1]
pilates class - mostly going OK but shoulders felt a bit quivery and weak on side bends.
steady run warm up/down 22:00 [3]
run to/from pilates. lovely snowy morning - bright sun on way out, snowing a bit on return.
stretching 15:00 [2]
usual
Sunday Feb 1, 2009 #
Note
rest day - travelling back from London and a wee bit hung over.