Training Log Archive: Big JonIn the 30 days ending Nov 30, 2017:
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| 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 | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Nov 30, 2017 #
Note
Rest day - first aid course in Aberdeen and then changing tyres to snow ones when home. Lots of lovely white stuff outside, but either stuck behind drivers doing 25 or sitting in a room revising first aid.
Wednesday Nov 29, 2017 #
x-c skiing 1:15:00 [3]
Clash trails with S. Snow much better than expected, a bit thin at start but still skiable - never once grounded and 6-8" at high point.
orienteering race 1:00:00 [5]
DNC Potarch. 5km, 60 mins... snow cover but not too much. 4 misses - 5, too low - must have been close but overshot, then faffed and returned. 8 5m to right and turned away from control... 9 drifted to right and then lost confidence in circle, 10, dead on line missed hilltop by 5m and pushed higher, relocated on hill, came back down on same line as climb and saw reflector... Probably 6-8 mins wasted. Compass was much better tonight, maybe need to work on distance judgement as well next week ;-)
steady run 10:00 [3]
To start and from finish (very slow return).
stretching 15:00 [1]
Slow and tired stretch, hard work!
Tuesday Nov 28, 2017 #
Intervals 20:00 [5]
Dinnet railway line intervals with S, 5x4+2. Track a bit icy in places - but I wore Icebugs :-). Good session, felt fairly consistent - each one horrible at start, eased in then hanging on a bit at end. Right leg still not 100% but not getting worse during session.
Parked at fishing park at Bog-end, warm up to Dinnet then 2 out 3 back. Good way to do it - reduces distance to grovel along to car at end :-)
Parked at fishing park at Bog-end, warm up to Dinnet then 2 out 3 back. Good way to do it - reduces distance to grovel along to car at end :-)
steady run 28:00 [3]
Warm-up (started in a sleety blizzard) and back at end. Cold wind going in from north and caught ned of one shower then things eased.
stretching 15:00 [1]
Good session - after I'd brushed the floor to remove the sand that mysteriously appears every couple of days.
Monday Nov 27, 2017 #
steady run 12:00 [3]
Around Hill of Banchory, pavements icy as...
Pilates 1:00:00 [1]
Sunday Nov 26, 2017 #
orienteering 25:00 [3]
Hanging 2 controls (one because there was a harvester working there yesterday and I didn't fancy messing with it), the other because I couldn't find a wee gully on a slope - I was too high yesterday and went straight to it today...
orienteering 28:00 [3]
Collecting controls (only a couple of TD5 training today so had to go out again!). Actually really enjoyed it but forest a right mess of brash now, maybe worth leaving for a year before using again.
Saturday Nov 25, 2017 #
orienteering 1:02:00 [3]
Hanging controls at Bogendreip. Cold but bright, unfortunately the forest munchers were in so 1 control not placed - will return tomorrow morning!
Feet got affa cold crossing the marsh - wetsuit socks tomorrow.
Feet got affa cold crossing the marsh - wetsuit socks tomorrow.
steady run 20:00 [3]
Quick blast round Dess Woods with Ewan, well, chasing behind him in a vain effort to catch him as he skipped up the hills.
Friday Nov 24, 2017 #
steady run 31:00 [3]
8am run with GG from house - to river and back via Deeside Way. Lovely crisp morning, sharp frost and still some snow lying from yesterday. Good catch up on things. Legs felt reasonable with right groin still feeling a bit awkward.
Thursday Nov 23, 2017 #
Note
Rest day, feeling pretty tired after yesterday.
Wednesday Nov 22, 2017 #
steady run 23:00 [3]
Short lap of Dess Woods, legs feeling tired and right groin slightly niggling. Took it very easy.
steady run warm up/down 15:00 [3]
To start and back from finish.
orienteering race 56:00 [5]
DNC Counteswells. Tough, tough and then a bit more. Lots of ferns. scattered windblown trees (some huge Spruce), tricky boulders in blocks of nothing.
Missed badly at no 4 (turned left when control was 5m to my right... 3+ mins gone, no 8 - took straight option and found unmapped clearings... 3 mins gone, no 9 - bad route lost at least 1 min. In addition no 2 lost path along the way and then ploughed diagonally up a grotty hillside, should have gone straight to path or even avoided hill altogether and done a long track run round to it.
Ahh well, at least I got a chance to test the new Mila head torch and it was good - much more prepared to commit in rough ground as can see the shapes/branches etc more clearly. Not sure it helps in thick grot though ;-)
Missed badly at no 4 (turned left when control was 5m to my right... 3+ mins gone, no 8 - took straight option and found unmapped clearings... 3 mins gone, no 9 - bad route lost at least 1 min. In addition no 2 lost path along the way and then ploughed diagonally up a grotty hillside, should have gone straight to path or even avoided hill altogether and done a long track run round to it.
Ahh well, at least I got a chance to test the new Mila head torch and it was good - much more prepared to commit in rough ground as can see the shapes/branches etc more clearly. Not sure it helps in thick grot though ;-)
stretching 12:00 [1]
Easy session - too tired for more.
Tuesday Nov 21, 2017 #
Intervals 16:00 [5]
Loch Kinord loop with S 4x4+2 intervals (didn't want to overcook on first set for a while.
Managed OK but slowing gradually throughout session, not helped by choosing road flats - patches of the track were really slick with mud and I was all over the place trying to stay upright!
Right leg - no discomfort from the "usual" area so I'll take that as progress, groin a wee bit tweaky - possibly pilates, or else stretching. Didn't get worse during session.
Pretty dreadful day - cold, drizzle and soaking wet ground.
Managed OK but slowing gradually throughout session, not helped by choosing road flats - patches of the track were really slick with mud and I was all over the place trying to stay upright!
Right leg - no discomfort from the "usual" area so I'll take that as progress, groin a wee bit tweaky - possibly pilates, or else stretching. Didn't get worse during session.
Pretty dreadful day - cold, drizzle and soaking wet ground.
steady run warm up/down 41:00 [3]
Dinnet car park to loop and back. Met another runner on our return - madness to be out on a day like this ;-)
stretching 15:00 [1]
Monday Nov 20, 2017 #
Pilates 1:00:00 [1]
Good session.
Sunday Nov 19, 2017 #
steady run warm up/down 10:00 [3]
Lap of parking field and then to start/from finish. Not feeling very sprightly.
orienteering race 40:00 [5]
Green at Balnagowan (longest course available - just as well). Nice course on the western and northern hills. Good variety of leg length and changes of direction. Mostly OK navigation - a bit too far left at 12 and a couple of hesitations in the circle. Legs felt pretty grim from start and it was a grind-fest in the terrain all way round plus struggling to run up hills.
Satisfied with technique and hopefully tougher training will come through for me eventually.
Satisfied with technique and hopefully tougher training will come through for me eventually.
stretching 16:00 [1]
Slightly extended version - should probably try for this in future, longer on each stretch = more benefit.
Saturday Nov 18, 2017 #
steady run 1:30:00 [3]
Guiding at Balmoral for Running the Highlands. A short "long" run - 10 miles. Ripe Hill loop. Glorious sunny crisp clear day but perishing wind higher up - Lochnagar looked glorious but I doubt it would have been possible to stand on the plateau.
Leg managed to survive the start without cramping up, but close. Long downhill from Danzig Sheil junction to forest wasn't kind on my right thigh - feeling pretty tight at top of quads by end, but uphills and twister track once in trees eased it off fine.
Good group (only 3 strong) and decent pace, had the match of them all... just.
Leg managed to survive the start without cramping up, but close. Long downhill from Danzig Sheil junction to forest wasn't kind on my right thigh - feeling pretty tight at top of quads by end, but uphills and twister track once in trees eased it off fine.
Good group (only 3 strong) and decent pace, had the match of them all... just.
stretching 12:00 [1]
Good set
Friday Nov 17, 2017 #
Note
Rest day before long run at Balmoral tomorrow.
Thursday Nov 16, 2017 #
steady run 40:00 [3]
With S, easy at Linn o' Dee checking possible permanent course. Nice day but cold and occasional snow flurries. Legs not very bright.
Wednesday Nov 15, 2017 #
orienteering race 1:00:00 [4]
Deeside Night Cup, Shooting Greens. 4.8km 59-33... 3 small misses (1 minute, 2 mins and about 1 min), really struggling to move quickly in many parts - dead standing bracken and lots of rocks underfoot (though the planner did a good job avoiding the roughest bits of the area).
Relatively happy with how I managed to stay focussed despite slow progress, legs also petty tired though I didn't feel I tested the aerobics - unit lthe run-in (450m along a forest road!).
Relatively happy with how I managed to stay focussed despite slow progress, legs also petty tired though I didn't feel I tested the aerobics - unit lthe run-in (450m along a forest road!).
steady run warm up/down 10:00 [3]
short jog to start and back from finish.
stretching 12:00 [1]
Back to basics.
Tuesday Nov 14, 2017 #
running drills 10:00 [3]
'another set this morning. Right big toe a little sensitive but nothing bad.
Intervals hills 10:00 [3]
Hills from WFC. Decent warm-up then 10x1+1. Well off pace at start but gradually worked through from dire to only poor by end;-) Feeling pretty wrecked on jog back.
steady run warm up/down 50:00 [3]
Monday Nov 13, 2017 #
orienteering 22:00 [3]
Hanging one tape in D&D. Right big toe was incredibly sensitive last night - must have battered in during the event and not noticed due to frozen feet. Not sure I would manage anything but it was OK (took 2 paracetamol).
steady run 10:00 [3]
Jog to start and back - cold wet feet, nae sae nice!
steady run 10:00 [3]
Various short athlete designed training exercises at WFC - good fun.
Note
Had planned an afternoon run on Cairngorms but weather was not pretty and no-one too worried to cancel it.
Sunday Nov 12, 2017 #
running drills 10:00 [3]
Joining in some of the drills at WFC with TS. Managing mostly OK.
orienteering race 1:20:00 [5]
Anagach, Brown course 8.7km. Legs felt desperate - not sure what did it but they had no power in the muscles. Started slowly plodding and just got slower... :-( Lots of bogs to cross - and they were icy cold :-).
Ended up 15 mins down with only a couple of small errors to cost me time.
Ended up 15 mins down with only a couple of small errors to cost me time.
steady run 10:00 [3]
Jog to start/back from finish.
orienteering 15:00 [3]
Collecting a few controls at Tomvaich after afternoon session. Lovely area but map a wee bit vague in places.
stretching 20:00 [1]
Showing second group the Perfect 10 set of stretches.
Saturday Nov 11, 2017 #
orienteering 16:00 [3]
Hanging controls at Crathie for the Talent Squad weekend session 1.
Lovely area, legs feeling a bit achey from drills - harder than I thought!
Lovely area, legs feeling a bit achey from drills - harder than I thought!
orienteering 10:00 [3]
Quick visit to area to check how runners were getting on - saw no-one for a long time then about 6 at once - all on different lines! Gave up and went back to start point for coaching advice.
steady run 1:00:00 [3]
Run from Wild Farm Cottage with TS. Really struggling on his at start but gradually warmed up into it. Nice descent through moor to cottage - though a couple of new deer fences in the way!
stretching 15:00 [1]
Demonstrating Perfect 10 stretches to half the TS.
Friday Nov 10, 2017 #
running drills 16:00 [3]
Usual fast knees, circular feet, high skips and then circular feet to sprint. All OK, sprints especially felt almost 100%. Time to try some speed work... next week ;-)
Thursday Nov 9, 2017 #
Note
Surveying 4.5 hours. Mostly felt good, then got hungry and tired near end.
Wednesday Nov 8, 2017 #
steady run 35:00 [3]
Lap of Dess Woods with GG (not gg, but the original one). Good blether and catch up on things. Very pleasant and leg felt fine.
Note
Decided against DNC (first time ever I think). Its pissing down rain, its Hazelhead and the planner has decided to use normal flags not reflectors because its not technical enough... so the quality of O will be down the pan and its a game of hunt-the-thimble. Sod that for a lark.
Tuesday Nov 7, 2017 #
Note
Rest day
Monday Nov 6, 2017 #
steady run 12:00 [3]
Hill of Banchory, let quite good and focussing on high knees and good (relatively) style.
Pilates 1:00:00 [1]
god session, some hard core work with balancing on squishy ball while doing various exercises. Felt well stretched after, probably feel it in legs/core tomorrow.
Sunday Nov 5, 2017 #
steady run warm up/down 20:00 [3]
Run to start of O at Scolty - high up on side of Hill of Goach. Struggling to keep up with E...
orienteering race 1:10:00 [5]
Scolty local event. Brown course. Felt tired and very heavy legged. Steady technical run apart from one (where I tried to keep up with E...) I drifted too far left and paralleled a thicket but recovered quickly. Saw Janne H at about half way as I dog-legged a control, he caught me 4 from the end and I managed to hold him for 2 legs then fell apart to last and run-in.
Need easy week before next weekend (Talent Squad training 4 days near Tomintoul, 2 sessions a day...).
Need easy week before next weekend (Talent Squad training 4 days near Tomintoul, 2 sessions a day...).
Saturday Nov 4, 2017 #
Swimming 6:00 [1]
Loch Muick (with S and HQ), a bit windy so waves that threatened to swamp us, took a couple of mouthfuls of water at times. Didn't feel too cold - maybe sunny day helped. Wore buff round chin which helped with the cold shock.
Good fun and will be back for more - but on a calmer day.
Good fun and will be back for more - but on a calmer day.
Friday Nov 3, 2017 #
steady run 1:02:00 [3]
With S, Big Birse track, Carnferg and down track past gamies house. Felt reasonable on the climb - trying to run with right leg straight rather than knee rolling in, mostly successful. Lovely sunny day, chilly but had to strip off layers on climb.
Thursday Nov 2, 2017 #
steady run 30:00 [3]
Down Deeside way to riverbank and along, back past old mill and up Deeside Way from west. Legs feeling not too bad after a night-O, perhaps not pushing hard enough last night?
Wednesday Nov 1, 2017 #
steady run 28:00 [3]
Dess Woods, easy lap. Legs feeling OK and could have pushed on hills but didn't - DNC tonight...
orienteering race 46:50 [5]
Deeside Night Cup starts again :-) :-) :-)
Birsemore Hill - one of the best areas at night and on a lovely moonlit night, mild, calm and good planning it was a real joy to be out there. Decent technical performance, a few hesitations and a couple of slight drifts off-line but very little time lost (I wasn't going fast enough to lose too much!).
Worst problem was head torch elastic which isn't any more. Have ordered some new straps from CompassPoint and can't wait till they arrive - head torch was all over the place at times- especially on the steep MTB track down to the last control, just when I wanted a nice steady beam!
Birsemore Hill - one of the best areas at night and on a lovely moonlit night, mild, calm and good planning it was a real joy to be out there. Decent technical performance, a few hesitations and a couple of slight drifts off-line but very little time lost (I wasn't going fast enough to lose too much!).
Worst problem was head torch elastic which isn't any more. Have ordered some new straps from CompassPoint and can't wait till they arrive - head torch was all over the place at times- especially on the steep MTB track down to the last control, just when I wanted a nice steady beam!
steady run warm up/down 15:00 [3]
Jog up the cistern track to the start, legs a bit heavy.