Training Log Archive: Big JonIn the 30 days ending Nov 30, 2011:
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Wednesday Nov 30, 2011 #
orienteering race 47:00 [5]
Deeside Night Cup - dreadful run, missed 3 mins at 3 (too far off track and ran 8-13-14 before realising and lost another 3 mins. Nearly gave up but realised 9 was close by so continued.
stretching 12:00 [1]
Tuesday Nov 29, 2011 #
Intervals 20:00 [5]
Glen Tanar, 2 bridges loop, 5x4+2. Feeling slow on first but kept going and a bit better by end, but some wheezing problems.
steady run warm up/down 34:00 [3]
2 bridges loop
Monday Nov 28, 2011 #
steady run 17:00 [3]
Jog round Hill of Banchory. Feeling pretty sprightly
Pilates 1:00:00 [1]
tough - lots of roller - press ups with hands on then feet on....
Strength 27:00 [3]
short gym session - 3 sets of lunges, sit-ups and leg straightening. 1 set of 20x calf raises
Sunday Nov 27, 2011 #
Note
Coaching at Maroc junior training - Bogendreip. Cold and windy but sunny, good turn out.
Saturday Nov 26, 2011 #
Note
Walk with Ewan, late morning - Victory Hall past Aboyne Castle and on to new bridge over Tarland Burn, back along cycle path and Deeside Way. Mild and blustery but largely sunny. 1 hour
Note
Hanging controls in Bogendreip with Ewan - 30 mins walking. Feeling very tired from yesterday's run - must do similar run more often!
steady run 14:00 [3]
Couple of bits of running while control hanging. Feeling dreadful!
Friday Nov 25, 2011 #
steady run hills 1:23:00 [3]
Car park to Scolty (by diagonal main path), across to Hill of Goach, back to Scolty, down to south side, round and up steep footpath then back down main track. Feeling bad on first climb, but got into rhythm and enjoyed rest of run, feeling good on last climb (and whizzed up tower - dizzy!). Should try to do again regularly.
Thursday Nov 24, 2011 #
Strength 30:00 [2]
3 sets of lunges, sit-ups and leg straighteners. Heel raise at end - really biting into calf muscle, hope this is a good sign!
Wednesday Nov 23, 2011 #
orienteering race 55:00 [5]
Deeside Night Cup, Birsemore. Started with a 3 minute loss at 1, 2 mins at 3, 1 min at 5..... then settled down a bit. need to work on compass - as usual! Dreadfully sloppy bearings and weaving across hillsides in places.
Tuesday Nov 22, 2011 #
Note
Surveying Creag Choinnich 2 hours. Lovely sunny day but chilly.
Intervals 8:00 [5]
6 x 1-20 (ca 400m) on green. Pretty much flat out, jog back and short rest - start every ca 3 mins.
running drills 10:00 [4]
Lots of drills on green.
steady run warm up/down 50:00 [3]
Good warm-up and then lots of jogging between drills. Warm down back to Academy seemed a bit brisk.
stretching 12:00 [1]
Monday Nov 21, 2011 #
steady run 15:00 [3]
Wee jog round Hill of Banchory, legs not too bad, considering.
Pilates 1:00:00 [1]
Mostly OK session.
Strength 30:00 [2]
short, sweet session, 3 sets of lunges, leg straightening, sit ups and 20xheel raises/dips on each leg - aiming to strengthen calfs and avoid further problems.
Strength 12:00 [1]
Sunday Nov 20, 2011 #
Cross-country race 44:00 [5]
Knockhburn XC race, 6 mile course (a looooong 6 miles!) 43-45. Started steadily and apart from one blip at start of lap 2 where a group went past me I ran pretty steadily the whole race and had enough left to get past one and away from another runner at end of 4th (last) lap. Pleased with race, but a long way back from Alan and Donald. Still a start has been made and I'm aiming to do the other 2 races in the series.
steady run warm up/down 25:00 [3]
Decent amount of warm up - with Ewan Sarah and on own. Legs feeling reasonable and in good mind set for race.
stretching 12:00 [1]
Saturday Nov 19, 2011 #
cycling 20:00 [2]
With Sarah and Ewan, Tower of Ess to start of intervals, across bridge and back on north side. Nice steady ride, easing out legs.
Friday Nov 18, 2011 #
steady run 1:30:00 [3]
With Sarah on Donside, past Edinglassie House, along glen to west - very pleasant with some patches of birch and loads of juniper. Up big hill to Geal Charn and back on ridge to east, past 2 cairns. Very pleasant run and weather never turned as wet as it threatened. Will go back again along this route.
pace run 14:00 [4]
Pushed up hill to Geal Charn - very steep at start then gradually levelled off, heather short and going good.
Thursday Nov 17, 2011 #
orienteering 15:00 [5]
O intervals, picking up controls - hard between controls and grovel around untying string!
orienteering 15:00 [3]
Warm-up and jogging between hard parts.
Strength 28:00 [2]
Short session - lack of time, 3 sets of lunges, sit-ups and leg straightening.
stretching 12:00 [1]
Wednesday Nov 16, 2011 #
orienteering 35:00 [3]
Hanging controls for night-O
Tuesday Nov 15, 2011 #
Note
Rest day
Monday Nov 14, 2011 #
steady run 52:00 [3]
Ripon with sarah, tracks along rivers and streams. More pleasant than expected.
Sunday Nov 13, 2011 #
Note
rest day - feeling tired and achey from downhill, fast track running yesterday.
Saturday Nov 12, 2011 #
steady run 1:35:00 [3]
Glen Muick to Loch, up track towards Lochnagar then long descent to forest and cairn pinball. Cloud at top of ladder at start but cleared to give view up to top and corrie crags.
Friday Nov 11, 2011 #
steady run 53:00 [3]
Guiding for Running the Highlands at Balmoral, usual Friday loop, out to west gate, up long drag, steep hill to 'Bert"s cairn and back via John Brown. Brisk start but steadied in second half. Feeling OK. Hope better views tomorrow as we are starting at Loch Muick and might get good views of Lochnagar if cloud stays off the hills.
stretching 12:00 [1]
Thursday Nov 10, 2011 #
Strength 40:00 [3]
Gym - treadmill warm up then usual lunges, sit ups and leg straightening, ended with some bike and cross trainer.
stretching 12:00 [1]
Wednesday Nov 9, 2011 #
Note
surveying Creag Choinnich 4.5 hours. Struggled up first hill and never feeling sprightly.
Day off running to save legs for guiding (www.runningthehighlands.com).
Day off running to save legs for guiding (www.runningthehighlands.com).
stretching 12:00 [1]
Tuesday Nov 8, 2011 #
Note
Surveying 5 hours Creag Choinnnich. Legs tired
Intervals 20:00 [5]
Mixed set on Aboyne green, 4 x 3-30/3-40 (2-00/2-20 recovery) and 2 x 1-20 plus a set of running drills and some sprints. Feeling pretty heavy-legged at start but gradually got into session.
steady run warm up/down 52:00 [3]
Decent warm-up and lots of recovery in session (needed it!)
Monday Nov 7, 2011 #
steady run 12:00 [3]
Short jog through Hill of Banchory - feeling surprisingly good.
Pilates 1:00:00 [1]
Good session, feeling a little bit tired in core and bum exercises.
Sunday Nov 6, 2011 #
orienteering 1:36:00 [4]
Orienteering Inver, Black course, plodded round- feeling drained of strength. Technically Ok but not attacking at any point. Superb day - blue skies, frosty ground and wonderful views from summit of Inver hill.
steady run 20:00 [3]
Jog to start, from finish.
stretching 12:00 [1]
Saturday Nov 5, 2011 #
cycling 1:15:00 [3]
With Sarah from Torphins to Tarland road and back to Lumphanan via old military road (very wet and soft for much of it). Back to Torphins. Legs tired but managed to keep a decent effort on long hills.
Friday Nov 4, 2011 #
steady run 2:00:00 [3]
With Sarah from Cambus car park, along tracks to west, crossed lovely little bridge over Tullich Burn and up to TV mast track. Did a 10 minute effort from here, then out to north to foot of Morven and east along track then cut across bog to Crannach Burn and down through new growth pine woodland. feeling Ok after itred leg start, enjoyed views to west from western leg of track.
pace run 10:00 [4]
Effort up track to junction near TV mast. Feeling pretty crap at start but got into a rhythm and OK by end.
stretching 12:00 [1]
Thursday Nov 3, 2011 #
Strength 45:00 [3]
Gym session - 8 mins on treadmill then normal session - lunges, sit ups and leg straightening.
Wednesday Nov 2, 2011 #
Intervals intervals 16:00 [5]
Railway line 4x4+2. Distance not great and running a bit stiff backed to avoid any slips or strains. Seemed to be fine, so fingers crossed all is now back to normal.
steady run warm up/down 41:00 [3]
Out and back via Iain's house to avoid crossing Dess burn. Can't wait till Deeside Way constructed and a new bridge put it - will make railway runs and getting to Aboyne a whole lot more pleasant.
stretching 12:00 [1]
Tuesday Nov 1, 2011 #
stretching 12:00 [1]
Gave back a day off to help recovery.