Training Log Archive: Big JonIn the 30 days ending Apr 30, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||||||||||||||||
Saturday Apr 30, 2016 #
steady run 49:00 [3]
Dess Woods and Bull-e-vard. Starting to feel there's some life in my legs - maybe shorter sharper intervals are having a positive effect.
Friday Apr 29, 2016 #
steady run 40:00 [3]
Fungle, to high point to west then track towards mast, checked out newly felled block and direct line down to Fungle (not god in trail shoes and wet snow on slippy bracken...
Intervals hills 5:00 [5]
15 or 16 short efforts (count to 10 slowly), probably 15 secs each or so. Aiming for fast legs and high knee lift and driving forwards/upwards. Decent little session and not much damage to legs.
Thursday Apr 28, 2016 #
orienteering 15:00 [3]
Collecting markers from after-school club.
Wednesday Apr 27, 2016 #
orienteering 15:00 [2]
Hanging and collecting controls at Alford for 2 classes of O. Cold and windy but sunny.
steady run warm up/down 15:00 [3]
orienteering race 20:00 [5]
Forest Sprint, Dunnottar Woods Stonie. Feeling OK before, then good warm-up and legs didn't feel so good any more!
1st control crossed first bridge instead of second, lost 20 secs, 6th tried to be clever and dropped to stream bank, had to cross and recross stream, 20 secs.
7 good route and hard running, 8 hesitant on which was best line into control (ended up running up stream). Good from there to finish. Surprised to get 3rd (behind Janne and Ali) and just 4 secs ahead of JW and MG.
1st control crossed first bridge instead of second, lost 20 secs, 6th tried to be clever and dropped to stream bank, had to cross and recross stream, 20 secs.
7 good route and hard running, 8 hesitant on which was best line into control (ended up running up stream). Good from there to finish. Surprised to get 3rd (behind Janne and Ali) and just 4 secs ahead of JW and MG.
Tuesday Apr 26, 2016 #
Intervals 10:00 [5]
Glen Tanar, Deeside Runners. 10x1+1, just me and Drew (all others doing 2+1 and hills). I didn't want to be destroyed like last week. Tough session, Drew really flying and so dragged me along when he cruised past on each interval!
Tweaked left foot again during warm-up so a wee bit hesitant on rougher bits of track. No lasting damage but bit worrying to have it still weak 2 weeks after initial tweak.
Tweaked left foot again during warm-up so a wee bit hesitant on rougher bits of track. No lasting damage but bit worrying to have it still weak 2 weeks after initial tweak.
steady run warm up/down 48:00 [3]
Faster return than I felt comfortable with but Drew obviously keen to keep pace up.
stretching 10:00 [1]
Tired but forced myself - feeling better after.
Monday Apr 25, 2016 #
steady run 10:00 [3]
Short run at Hill of Banchory - running late this morning! V cold.
Pilates 1:00:00 [1]
New stretchy bands - very good to use and useful for adding extra resistance.
orienteering 1:20:00 [3]
Run round Balmoral checking planners amendments. Managed to time it to avoid blizzards, snow lying in all shaded parts of woodland. Very pleasant run out, minor tweaks to map and warm in sunshine (though air v cold).
Note
30 mins checking map.
Sunday Apr 24, 2016 #
Note
Rest day - pottering around at Crathes helping newbies at start and finish. Good chance to catch up with plenty of others too.
Feeling pretty wiped out physically.
Feeling pretty wiped out physically.
Saturday Apr 23, 2016 #
orienteering race 27:00 [5]
JOK chasing sprint prologue, Faskally. Feeling pretty screwed form last night and struggling in brushings/ rough ground. Ended up 9 minutes down on GG...
steady run warm up/down 10:00 [3]
orienteering race 28:00 [5]
JOK Chase. Started in a pack with Fay W 1 sec ahead and Anwen D 13 secs behind... Managed to run cleanly and (for me) strongly. Caught RL and RMc at end of tech section and got away in last loop of caravan park. Best I've orienteered for a while... and hardest I've raced!
Need to rethink training plan - long intervals are too destructive and write me off for 3-4 days... Maybe fewer, shorter intervals but aimed at faster leg turnover, maybe do a Thierry and hardly ever do intervals??
Need to rethink training plan - long intervals are too destructive and write me off for 3-4 days... Maybe fewer, shorter intervals but aimed at faster leg turnover, maybe do a Thierry and hardly ever do intervals??
steady run warm up/down 10:00 [3]
Friday Apr 22, 2016 #
orienteering race 1:52:00 [4]
Scottish Spring Night, Craig a'Barns. Long course 9.2km
Beast of a course in a beast of a forest. Legs felt heavy and tired at start so opted for survival plod mode, and really didn't enjoy the brushings and other grot. Legs hamburger by end. Other issue was the map - it was shockingly bad, well out of date and just not accurate enough in many areas. I have said time and again the CaB needs a complete new survey from first principles, preferably from Lidar data. It would cost a lot but would produce a definitive accurate map of one of Scotland's most challenging areas.
Beast of a course in a beast of a forest. Legs felt heavy and tired at start so opted for survival plod mode, and really didn't enjoy the brushings and other grot. Legs hamburger by end. Other issue was the map - it was shockingly bad, well out of date and just not accurate enough in many areas. I have said time and again the CaB needs a complete new survey from first principles, preferably from Lidar data. It would cost a lot but would produce a definitive accurate map of one of Scotland's most challenging areas.
Thursday Apr 21, 2016 #
steady run 55:00 [3]
Home, Dess Woods, fields, down to wet track, past old farm, over fence to cow fields, past boulder pasture and back via Jodie's, Willy's and big mansion house. Feeling a bit flat but kept plugging away and really enjoyed it. Legs OK at end.
Tuesday Apr 19, 2016 #
Intervals hills 22:00 [5]
Deeside Runners, Glen Tanar, set out t odd a set of his, 5x2 and 5 or 6 x1 mentioned, ended up as 6x2+1 then 10x1+1. Beast of a session...
Struggle to get back to the car park, legs completely shot.
Struggle to get back to the car park, legs completely shot.
steady run warm up/down 1:00:00 [3]
Monday Apr 18, 2016 #
steady run 23:00 [3]
trot round Hill of Banchory, lovely sunny morning, cold wind.
Pilates 1:00:00 [1]
Mathwork, with promise of stretchy bands from next week onwards (oh joys!). Decent session, not too hard work, hope to be able to run properly tomorrow.
Sunday Apr 17, 2016 #
steady run 48:00 [3]
Home to Balnagowan via Deeside Way, small paths to Coull and Tarland Way.
Legs not feeling good at start but got going and kept going steadily. Very warm (after last few days anyway!).
Legs not feeling good at start but got going and kept going steadily. Very warm (after last few days anyway!).
orienteering 31:00 [3]
Control collecting at Balnagowan after training. Loop to south of hill. Very pleasant in sunshine and warmth.
Saturday Apr 16, 2016 #
Note
2.5 hours weeding - almost pleasant in bright weather, but a bit of snow still lying on ground and everything very muddy, very wet and sticky.
Friday Apr 15, 2016 #
orienteering 35:00 [2]
Hanging and collecting controls for holiday O session. A bit cold and snowing during the coaching (children fine and shedding layers as they ran, coaches putting on layers and steadily getting colder...
orienteering 50:00 [3]
Hanging controls for Sunday session, did the White - L green controls while s did the interesting TD5 ones :-(
Left foot much better and even running quite hard in terrain (in the nice bits anyway).
Left foot much better and even running quite hard in terrain (in the nice bits anyway).
Thursday Apr 14, 2016 #
orienteering 24:00 [3]
Hanging controls at Murray park for junior training. Left foot OK despite last nights race :-)
orienteering 12:00 [3]
Collecting controls.
Note
2.5 hours weeding - managed about 10m of path...
Wednesday Apr 13, 2016 #
orienteering 13:00 [3]
collecting controls after training.
orienteering race 20:00 [5]
Forest Sprint, Counteswells. Not feeling up for a race and also a bit worried about left foot. Decent warm-up then started OK, being cautious off-tracks. A couple of little wobbles and a poor route choice. Reasonably happy but sure some of the youngsters will have blitzed the course!
steady run warm up/down 15:00 [3]
Tuesday Apr 12, 2016 #
Note
Walk up Beinn Mheadoin, lots of snow and pretty much white out on top with thick cloud. Very disconcerting and almost nauseating to lose all visual references. Got to top and tried to climb summit tor, but too much hoar frost so discretion ruled and we back-tracked. Whizzed back to hut, had a brew and lunch then long slog out to Derry Lodge. Tweaked left foot, enough to make it sensitive to further lumps, so a bit hobbly back to bikes. Out ca 3.5 hours.
cycling 20:00 [2]
Cycle Derry Lodge to Linn of Dee, whizzing along. Tired at end, good excuse for Bothy stop in Braemar ;-)
orienteering 30:00 [2]
Hanging controls at Dess for holiday club tomorrow. Left foot very sensitive at first but eased off the longer I ran and feeling fairly OK by end.
Monday Apr 11, 2016 #
cycling 25:00 [2]
Cycle Linn of Dee to Derry Lodge. tail wind which helped and new surface in places, so less stony than previous trip, but badly laid and horribly undulating.
Note
Walk Derry Lodge to Hutcheson hut via Derry Cairngorm. Out for approx 2.5 hours. Superb day - clear track on ascent, snow only on last climb then the world changed and full snow cover on north side of DC down to col at Coire Etchechan and part way to hut.
Sunday Apr 10, 2016 #
orienteering race 1:05:00 [5]
SOL at Culteucher. Short Brown, 8.6km 64-55 (2nd 14 secs behind BS). Lots of very fast open hills, struggling with leg speed on fields and felt much better in tougher marshes, heather and uphills! Map a bit sketchy regarding gorse round the plantation bits. 2 misses, once too low and didn't correct quickly enough 30-40 secs and second left a control in slightly wrong direction and crossed an extra block of green 40-50 secs. Pretty happy with running after tough week (esp Friday).
steady run warm up/down 15:00 [3]
Saturday Apr 9, 2016 #
Note
Rest day; couple of hours weeding.
Friday Apr 8, 2016 #
orienteering 2:25:00 [3]
Taping control sites. Tough running and feeling yesterday in my legs - struggling on uphills. A bit of a chase at the end to try to avoid being too late for picking up E from tennis. Failed by 5 minutes.
steady run 18:00 [3]
Steady run up cistern track with JW to start of
orienteering 35:00 [4]
Nice downhill (mostly) course on Birsemore with JW. Managed to avoid falling over despite exhausted legs and didn't get dropped too badly (I did miss out 2,3 &5 - which had most of the uphill).
Thursday Apr 7, 2016 #
pace run 18:00 [5]
Campus Canters - 18-07. Not sure what to expect but started slightly cautiously to avoid burn-out on hilly section, passed by a few then started to catch some other runners. Battle with TR, eventually past him and then push to end. Pleased with time - 17 secs slower than May 2014 despite lack of speed work and feeling heavy legged from Tuesday.
steady run warm up/down 30:00 [3]
stretching 15:00 [1]
Wednesday Apr 6, 2016 #
steady run 45:00 [3]
Visiting bits of Balmoral to check planners' comments. Lovely day and lovely forest, but hills felt big this morning!
River bank damage beyond Ballater was amazing...
River bank damage beyond Ballater was amazing...
Note
Surveying - out for 60 mins total.
Tuesday Apr 5, 2016 #
Intervals 22:00 [5]
Glen Tanar long loop, 5x4+2 (+2 up final hill). Legs felt slow and plodding, but strong on final hill. Had planned a 10x2+1 but someone suggested 5x4 and I reckon it is better for my base fitness just now.
Need to do some much shorter and faster sessions to get leg speed going.
Need to do some much shorter and faster sessions to get leg speed going.
steady run warm up/down 50:00 [3]
Got the grey tunnel vision thing in last 5 mins of warm-down. Always a sign of a good hard session ;-)
stretching 15:00 [1]
Monday Apr 4, 2016 #
steady run 1:05:00 [3]
With S - hilly route round and about in Dess Woods. Feeling strong but never really tested speed up hills. Need to start more regular intervals/pace runs to get comfortable at higher speeds.
Sunday Apr 3, 2016 #
steady run 32:00 [3]
Hanging and collecting controls in Bellwood, dreich day. Feeling good in terrain (lovely easy runnable forest).
Saturday Apr 2, 2016 #
Note
Rest day, a bit of gardening.
Friday Apr 1, 2016 #
steady run 1:58:00 [3]
With S from Deeside Way through Slewdrum/Shooting Greens along river bank and then up Scotty (incl tower). West to near Hill of nGoach and then telegraph road back to Shooting Greens carpark, back down to lower car park.
River bank path impressively chewed to pieces in places by the Dec floods. Down to bedrock parts.
River bank path impressively chewed to pieces in places by the Dec floods. Down to bedrock parts.