Training Log Archive: Big JonIn the 30 days ending Nov 30, 2009:
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Monday Nov 30, 2009 #
steady run 20:00 [3]
To and from pilates at Deeside Activity Park. Snow on the ground and bright sparkly sunshine - lovely.
Pilates 1:00:00 [1]
Good session, tough again - particularly the side bend/plank/side bend/plank combination and the shoulder bridge with feet on small ball.
Sunday Nov 29, 2009 #
Note
A couple of hours tree planting and rock moving. Decided to have day off training to try to recover before next week.
stretching 15:00 [2]
Saturday Nov 28, 2009 #
cycling 1:22:00 [3]
Dinnet to Ballater return along railway line with Ewan on tag along. Took very steady esp on way out, then good tea shop lunch and back a bit quicker (well a lot quicker - 45 - 37 minutes!). feeling tired, need some recovery from the past couple of weeks excess hours!
stretching 15:00 [2]
Friday Nov 27, 2009 #
steady run 2:15:00 [3]
steady (very steady!) run with Sarah on Hill of Fare. I started slow and went slower. My legs felt completely spent after the past couple of days and I wanted to try to finish the run in one piece. Managed this, just.... by dint of slow pace and missing out last climb to transmitter mast at east end of hill. Track to west in "bowl" of the hill was a tractor wallow nightmare - trenches 2-3 feet deep full of stagnant, stinking water along both sides of the "track".
stretching 15:00 [2]
Thursday Nov 26, 2009 #
Intervals 20:00 [5]
5x4+2 on railway line. Feeling cold at start but 2-5 were OK.
steady run warm up/down 30:00 [3]
Warm up to starting point - railway a real mess by Dess Station as someone is building an extension and the builders have chewed the track up to a mudbath. Also the owner of Rosehill Croft has dug up the railway line and flooded a section of it. Time to call in the lawyers and get him done for blocking a right of way.
stretching 15:00 [2]
Wednesday Nov 25, 2009 #
orienteering race 49:00 [5]
DNC 1 Cambus O'May Nothing like starting in the deep end. A good tough full-on course from Peter. Pleased with how I ran, no headless chicken impressions like those I have had in recent years in Cambus! Clean through all controls, though hesitant in several places to check features or direction. Will try to improve my control flow and general smoothness throughout the series. Missing next week - giving a whisky tasting talk instead!
stretching 15:00 [2]
Tuesday Nov 24, 2009 #
steady run 23:00 [4]
A quick lap of Des Wood in terrain at last light. Very pleasant and feeling OK in legs.
stretching 15:00 [2]
Monday Nov 23, 2009 #
Pilates 1:00:00 [1]
Felt a tough session from a purely physical point of view - maybe because I am still tired from last week or perhaps from not having a run to pilates from home (going immediately on to Aboyne afterwards).
Circuits 20:00 [3]
Working out a session with Ruth at Aboyne gym that I can use regularly to help leg strength and thus terrain strength. Aiming to be better strength wise by next season - I need it to stand a chance of beating Clive and Quentin.
Sunday Nov 22, 2009 #
steady run warm up/down 40:00 [3]
Warm up and down with Sarah at Crathes X-C race. Not running cos' legs feeling like lead - no aches, just drained.
stretching 15:00 [2]
Saturday Nov 21, 2009 #
steady run 2:30:00 [3]
Running the Highlands from Easter Balmoral with 2 Dutch journalist from a new running magazine. Very steady pace up first hill (the first time this has ever happened!) and regular stops for photos - usually a couple of runs past the camera to try to get good quality action shots. Cut off at high point of Ripe Hill loop and headed west-ish on small track. Started off dry but soon became a stream and the bogs on the later section were definitely leg swallowing. Long stop at bridge to no-where for photos than slow drag back along main south riverside path. Avoided intersting bits at end because they involve more climb and longer distance. All 3 of us tired by end - my legs drained after the past 5 days, but a very pleasant run in great company and a new option for RtH - if guests are good at off-road!
Friday Nov 20, 2009 #
steady run 2:10:00 [3]
With Sarah, Tower of Ess to Guard, up Fungle track to highpoint above Birse Castle then west along track to big bog. Across this - Wet Wet Wet and onto Firmouth track - nice to have a Sweet there as I was getting into Dire Straits by this stage and my legs were Deacon Blue and I was running like a Led Zepplin crossing the sodden, soggy ground. Down to dam - by now thinking "I've Abba'nough" and agreed back low route via Glen Tanar. Passed a Band of Horses in a field half way down GT. Tired by end but still moving OK.
stretching 15:00 [2]
Thursday Nov 19, 2009 #
Note
Rest day. Needed it!
Wednesday Nov 18, 2009 #
Circuits 50:00 [4]
Maroc circuits - pushing harder than last week. Will probably be sore tomorrow! Turnout of 21 - better than last week.
steady run 14:00 [3]
short easy run round Banchory before circuits.
stretching 15:00 [2]
Tuesday Nov 17, 2009 #
Intervals 20:00 [5]
Aboyne intervals with Deeside Runners. 4x3+2, 8x1+1. Good session, feeling a bit sluggish on 3's but pushing well on 1's. Tired legs by end- particularly hams.
steady run warm up/down 55:00 [3]
Did long warm down route at end, despite not wanting to!
stretching 15:00 [2]
tight after intervals
Monday Nov 16, 2009 #
steady run warm up/down 19:00 [3]
To and from Pliates at DAP. Legs feeling pretty tired and a bit achey.
Pilates 1:00:00 [1]
Pilates session. Good session despite feeling tired. Only majo weakness was in left hip/pelvic area - couldn't do right leg raise when in bridge position without my left hip dropping down and in to help stabilise.
Sunday Nov 15, 2009 #
orienteering race 55:00 [5]
VHI Individual, Eyam Moor. M45 2nd to Quentin (26 secs down). One bad miss at no 3 - missed to right and went too far, relocated quickly but still 1.5-2 mins wasted. Felt I was running hard from there till end and pleased with performance, just not fast enough today!
steady run warm up/down 35:00 [3]
Decent warm-up, run to start and a bit more there. After race ran back to start to pick up top. Tired on warm-down. Quads sore from race. I reckon I need some strength training and more terrain work, ohh and a bit more speed and younger legs!
Saturday Nov 14, 2009 #
orienteering race 31:00 [5]
VHI Relay, 3rd leg, long course. Had tweaked my left foot in warming up and it felt weak and awkward at start - chasing down martin Ward. However it soon recovered and wasn't a problem after 1st control. Clean run with only a couple of small hesitations. Not feeling as strong uphill as I would have liked, but going OK.
steady run warm up/down 10:00 [3]
A bit of jogging and faster strides. Tweaked left ankle right at start of jogging - in crappy tussock grass.
Friday Nov 13, 2009 #
orienteering 24:00 [4]
Short course in Bell Wood, no controls or tapes. Found all controls OK apart from some (very) small boulders. Feeling OK in terrain.
steady run warm up/down 5:00 [3]
short warmup and down - very short!
Thursday Nov 12, 2009 #
orienteering 26:00 [4]
Re-running part of course on Dess on contour only map.
stretching 15:00 [2]
Wednesday Nov 11, 2009 #
Circuits 50:00 [3]
stretching 15:00 [2]
Tuesday Nov 10, 2009 #
Intervals intervals 12:00 [5]
6x2+1 minutes on railway line. Feeling good at start and first was good distance, OK till last one and struggled a bit on it, but pleased with session.
steady run warm up/down 28:00 [3]
Home, across Dess Burn by log-jam and onto railway line, back same way. Everything very wet on surface and muddy where vehicles have been driving.
stretching 15:00 [2]
Monday Nov 9, 2009 #
Note
Coaching assessment at Glenmore, home 6pm ish and needed a break.
Sunday Nov 8, 2009 #
steady run 1:09:00 [3]
run from home to Sluie. down drive and up past Woods-Roger's to Pitmuchie Road, up to bend then straight on to farm, through woods and across to Kinker-Torphins road. Onto OrdFundlie and down to steading and into Sluie at west. Met Ben and helped check 2 control placement. Very tired on uphills and took it very steady. Need a rest day tomorrow - doing coaching assessment at Glenmore so busy anyway.
stretching 15:00 [2]
Note
1 hour digging holes for trees
Saturday Nov 7, 2009 #
cycling 1:10:00 [3]
Cycle with Sarah and Ewan, on tagalong, from Dinnet to Ballater and back. Cold and getting dusk by return. Good tea shop in Ballater - hot chocolate and fruit scone, mmmmm.
Note
3 hours planting trees and (mostly) moving boulders & stones to clear ground and build wall. Arms exhausted by end.
stretching 15:00 [2]
Friday Nov 6, 2009 #
steady run 1:53:00 [3]
Parked on south Deeside Road, up Creag Ghuibhais by NWridge. Fantastic forest on the slopes and top - gnarly stunted pine trees on top of scree slopes, blaeberry growth and low heather. Down east ridge - not nice with slippery damp rock and trail shoes. South along Glen Girnock track then turned right onto west ridge - saw small herd of 10-12 deer, looked like all stags, probably some of the youngsters - and along to northern summit. Down to west on old track on hillside (probably from when the trees were felled on the slope) which shrunk to an animal track. Followed this down to old track along forest edge and then east back to car. great run and only a few minutes of light rain.
stretching 15:00 [2]
Thursday Nov 5, 2009 #
Note
rest day - pretty tired after past few days - and spent 2 hours digging holes for trees and clearing stones from ground beside house.
stretching 15:00 [2]
Wednesday Nov 4, 2009 #
Pilates 1:00:00 [1]
Pilates session at Aboyne to make up for missing next Monday. Side bend and clams were better than Monday - perhaps twice a week sessions would be better......
steady run 37:00 [3]
From Aboyne Academy to Balnagowan past Dukes farm and a lap of the western end of the woods. very wet - esp on rides, so went cross country for much of it. Pushed a couple of sections in terrain. Legs tired but feeling fairly strong.
steady run tempo 12:00 [4]
couple of harder sections during run in Balnagowan.
stretching 15:00 [2]
Tuesday Nov 3, 2009 #
Intervals intervals 20:00 [5]
10x2+1 with Deeside Runners in Aboyne. Going OK, but tougher than anything I've managed for quite some time. Everyone there - or so it felt watching backs disappearing away!
steady run warm up/down 52:00 [3]
warm up/down, only Warren joined me on long lap on way back.
stretching 15:00 [2]
Monday Nov 2, 2009 #
steady run 20:00 [3]
To and from DAP for pilates. Forest tracks wetter than I've ever known them (and I was on the dry ones!), "Loch" of Auchlossan is huge again - about time t he farmers gave up trying to crop it and turned it into a loch/wetland - they could rent duck shooting to the gun-nuts.
Pilates 1:00:00 [1]
Tough session - lots of upper body work, then side bends and clams. Feeling a bit tight in lower left side of back - not sure what has caused this, after 2 easier days, will keep an eye on it.
steady run 35:00 [3]
With Sarah, down lane, to river bank - except most of bank under a lot of water. Upstream to plantation and back along road and up fields. Bridges over Dess burn and smaller stream almost under water - highest I've seen it since moving here 7 years ago, but still about 5 feet short of the "muckle spate" level at the fishing hut east of Dess.
stretching 15:00 [2]
Sunday Nov 1, 2009 #
orienteering 27:00 [3]
collecting controls in Dess after junior training... wet
stretching 15:00 [2]