Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Big Jon

In the 28 days ending Feb 28, 2015:

activity

time

miles

x-c skiing

17:15:00

steady run

9:24:00

orienteering

3:29:00

stretching

2:22:00

Pilates

2:00:00

Intervals

30:00

Road race

20:17

Total

35:20:17

5:02

0:00

» now

Saturday Feb 28, 2015 #

Note

CPD day at Glenmore, no time first thing and drained on return )plus it was raining and dark).

With S, Glen Cat u pto Lamahip and along to Craiglash. Struggling after about 50 minutes - decided it was a lack of food, so had energy bar and felt a little better. Nice day but bitterly cold wind at start and up hill from Glen Cat.

steady run 20:00 [2]

With S & E to Deeside Activity Park - to check parking OK on Sunday for training.
Sprint downhill with E - he won (easily), sprint uphill on way back - I won (just), won't be too long......

stretching 12:00 [1]

Thursday Feb 26, 2015 #

Note

rest day

stretching 12:00 [1]

Wednesday Feb 25, 2015 #

orienteering race 39:00 [5]

DNC final race, Scolty. Good course but control 4 slightly misplaced, lost approx 3 mins here. But caught Ali Robertson and raced him for a couple of controls. dropped him then let him catch me again by sloppy route choice and wimpy running later on. Also lost out on finish by misreading the location of finish punch - I had run past it on the way to the start - muppet!

2nd behind Jake - another good clean run from him.

Edit 4th control - wrong so legs to and from removed, drops me to 3rd behind Ali & Jake.

steady run warm up/down 5:00 [3]

Tuesday Feb 24, 2015 #

Note

Survey 4 hours - longer than expected and very hungry by end.

Intervals intervals 20:00 [5]

Deeside Runners, pyramid session, 1,2,3,4,4,3,2,1 with 1 min recovery after 1&2 and 2 mins after 3&4. Started fairly sluggishly but improved as session went on (at least relative to the others!).

steady run warm up/down 57:00 [3]

To green and back plus a bit of stretching and drills before start of intervals.
Cold evening - 3C but by end was down to thermal with hat and gloves off.

C • Luxury! 3

Monday Feb 23, 2015 #

steady run 18:00 [3]

Wee run in Hill of Banchory - headed west at start for a change.

Pilates 1:00:00 [1]

Big balls - equipment not personal :-)
Some fairly horrible stuff using abs and balance...

Sunday Feb 22, 2015 #

orienteering race 37:00 [5]

Gramp event at Crathes, ran Blue course as I was tired from yesterday and wanted to be able to attack hard all way round. Also I hoped to avoid the long boring run round the east end that often occurs with long courses in Crathes.
Went pretty well- easy start-4, lots of track running, then got into more interesting bits, good smooth flow through most controls and pushing hard. Trying to take aggressive lines in terrain and not get held up by brashings etc.
Tired by end, so a good choice to go for shorter course given state of tiredness from last few weeks surveying/skiing etc.

steady run warm up/down 10:00 [3]

Saturday Feb 21, 2015 #

Road race race 20:17 [5]

Hazelhead Park Run, feeling tired but decent run and took 22 secs off previous time.
New record from Gideon Gathimba - Kenyan, 15-02.

C • Record 2

steady run warm up/down 20:00 [3]

shortish warm-up and short jog after.

stretching 12:00 [1]

Friday Feb 20, 2015 #

Note

Surveying 4 hours. Tired.

Thursday Feb 19, 2015 #

steady run 1:07:00 [3]

With Jess & James in Abernethy (headtorches) steady pace and started fading after 45 mins. Struggling ny end. Terrain is fantastic, lots of shape and good, if tough, going. Pleased to have done it.

C • Abernethy 3

Note

6 hours surveying, great area.

Wednesday Feb 18, 2015 #

orienteering race 43:00 [5]

Deeside Night Cup, Glen O'Dee. Good course - avoided the worst windblow and some good legs with route choice. Started steadily, legs feeling a bit weird running rather than skiing! A little error at 4 - looped round some fallen trees in the circle to discover I had been almost on the control when I turned. Good fro there, little drift right at 9, but caught Jake C here, then had race with him to the end. Just managed to get him with a round option to last control and then to finish. Felt absolutely wasted at the finish - haven't raced that close to my limit for a while - and after skiing it was a bit much, but pleased the racing instinct was still there when it counted :-)

steady run warm up/down 20:00 [3]

Decent warm-up with sarah, along railway line and back, then to start. Managed to force myself to a warm-down shuffle, 2 laps of the cricket pitch.

stretching 12:00 [1]

Tuesday Feb 17, 2015 #

x-c skiing 2:55:00 [2]

Out towards Fageroi but took a diversion as piste machine headed that way... but soon turned off, so onto the unpisted trail and slowed down. Sun came out for lunchtime and some stunning views pf rolling hills and birch woodland. Back on straight road (Peer Gynt Way) and good tracks and snow all the wayhome.

Note

Hotel room too small to stretch - barely big enough to sleep 3.

Monday Feb 16, 2015 #

x-c skiing 3:00:00 [2]

Route 19 then home for lunch and routes 5 & 6 in afternoon. Most tracks in great shapebut return from 19 was unpisted and fairly icy. Another day of cloud and fog on higher parts but wonderful patterns of hoar frost on trees - up to 4cm long in places. Tried to buy skating skis but shop didn't have any.... too small and no workshop. Got Ewan learning to skate in afternoon - he'll be good in a very short time.

stretching 12:00 [1]

Sunday Feb 15, 2015 #

x-c skiing 3:30:00 [2]

Towards Austlid, loop from there and back via longer loop than Friday. Weather mixed - lots of water in air first and last thing - glasses kept freezing over like frosted glass esp when going downhill, not so confidence inspiring ;-)
Cleared up in middle of day but still low cloud. Very tired by end - legs shot for diagonal striding so tried a bit of skating, much better but can't sustainfor long (mix of tiredness and poor technique).

x-c skiing

stretching 12:00 [1]

Saturday Feb 14, 2015 #

x-c skiing 3:00:00 [2]

Loop round mountain then onto top and back via cafe. Beautiful sunny day viewsfantastic to mountains to N & W

x-c skiing 1:50:00 [3]

Ski with Sarah to NW of Skei, lovely afternoon then down to shop & back for food. Tired and hungry by end.

stretching 12:00 [1]

Friday Feb 13, 2015 #

x-c skiing 3:00:00 [2]

Loop to SW of hut. Thick cloud & fog, lots of hoar frost on trees and clothing. Snow pretty good condition and ski legs came back fairly quickly.

stretching 12:00 [3]

Thursday Feb 12, 2015 #

Note

car, plane, train, bus and shanks pony. Long day of travelling anfv tired from survey/night-O

stretching 12:00 [1]

Wednesday Feb 11, 2015 #

orienteering race 53:00 [5]

Deeside Night Cup, Glen Dye. Tough course (out onto the heathery moor to the west). Missed 2 and 3 badly (4-5 minutes lost, then good clean run, a couple of little wobbles and one possibly suspect route choice but otherwise clean, running well downhill and OK on flats but really struggling on uphills - legs still a bit drained from the survey of the last week.

steady run warm up/down 8:00 [3]

Jog to start and slow jog back from finish - should probably have done more warm-up as struggled in grotty forest on first few legs of course.

stretching 12:00 [1]

Tuesday Feb 10, 2015 #

Note

7 hours surveying, lovely area and superb sunny day, tired by end.

steady run 31:00 [3]

Going to Aboyne to Deeside Runners wasn't going to be sensible, so went for a wee plod round Dess Wood loop in the dark. Very pleasant evening, but legs struggling on uphills - good choice to duck out of intervals.

C • DNC 1

Monday Feb 9, 2015 #

steady run 12:00 [3]

Wee run at Hill of Banchory - superb morning, bright, clear and cold. Only problem was the low sun making running on small woodland paths difficult - trouble seeing roots and stumps.

Pilates 1:00:00 [1]

Tough session, lots of balancing on roller and bridges on roller, clams and inside thigh leg lefts.

steady run 30:00 [2]

After school running club - up Pitmurchie Road, onto Deeside Way, past Sally & Nevilles, back across fields to Pitmurchie Road and back. Did about 15 or 16 15secs on/off on way up, legs feeling tired - pilates was pretty hard on the core.

Sunday Feb 8, 2015 #

Intervals 10:00 [5]

Intervals with S at Cambus after coaching at club training. 6x1-45 on path round pond. Legs cold and stiff after standing for 2 hours in the cold. Insufficient warm-up to get them going properly. Felt sluggish and a bit weak, but sat least got the session done.
1-45, 44. 44, 42, 41, 46. Starting every 2-45.

steady run warm up/down 30:00 [3]

Includes 7 minutes at start of coaching going to hang extra kite.

stretching 12:00 [1]

Saturday Feb 7, 2015 #

orienteering 37:00 [3]

Hanging controls in Cambus for club training. Legs still tired so no intervals after as I had planned. Still a fair bit of snow in patches - and car park very icy.

Friday Feb 6, 2015 #

steady run 1:50:00 [3]

With sarah in Cambus - first to look for her compass (dropped at DNC on Wednesday) then up to ridge to NW - tough going up snow - turned south from cairn along ridge - glorious running in young scattered pine trees and thin crunchy snow cover. At south end we dropped to west to Tullich burn and along this to road, then onto wee hills to south of A93 by Cambus. All in the hunt for Deeside Runners points!
Legs felt pretty tired and eventually ran out of food - started too long after breakfast.