Training Log Archive: Big JonIn the 31 days ending Dec 31, 2012:
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| 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 | Su | Mo | ||||||||||||||||||||||||||||||||||||||||||||||
Monday Dec 31, 2012 #
cycling 1:30:00 [2]
Home to Shooting Greens and back, with Sarah & Ewan. Nice easy pace.
Sunday Dec 30, 2012 #
Intervals hills 14:00 [5]
Hills up Ballater mast hill. Started in Ballater and warmed up to base of hill, 14x1+1 up hill, down powerline ride and back to Ballater. Felt terrible for the first few - tight chest, tired legs, didn't improve much but session done. First quality session for a while, so not too surprised to feel horrible.
steady run warm up/down 44:00 [3]
Out to base of hill and back
stretching 12:00 [1]
Left knee aching again, need to watch it.
Saturday Dec 29, 2012 #
Note
rest - feeling crap!
Friday Dec 28, 2012 #
orienteering 42:00 [5]
Test running a course for 6-Day next year. Mostly nice forest but legs very tired - didn't fancy run at all - must be delayed soreness from Boxing Day race - need to get some quality sessions back on track. Once running found terrain OK, until near end when legs too tired to push through heather and grass so lots of stumbles.
steady run warm up/down 10:00 [3]
Jog to start with Drew
Thursday Dec 27, 2012 #
Note
Tired, so day off - active rest - walk up Fungle with Sarah and Ewan.
Wednesday Dec 26, 2012 #
Road race 19:00 [5]
Banchory boxing day "Fun" run - (anything but fun). 3 miles with sharp hill after half mile. Setoff steady, felt OK on hill, then rest of race trying, and failing, to catch Ewan McMillan. 8th, 10th, not sure.
Felt lack of fast work/races recently in legs so satisfied with run. Only 3rd race with Deeside Runners vest this year.
Time 19-32, Robbie 1st on 15-23......
Felt lack of fast work/races recently in legs so satisfied with run. Only 3rd race with Deeside Runners vest this year.
Time 19-32, Robbie 1st on 15-23......
steady run warm up/down 10:00 [3]
Warm-up, never enough!
orienteering 1:02:00 [4]
Shadowing Sarah at Glen O'Dee event. Mostly OK forest (wearing shorts) but very wet. Map (new one I've just finished) seemed to be OK, though I spotted one boulder that should be on - have to go back!
Tuesday Dec 25, 2012 #
steady run 48:00 [3]
Aboyne Loch lay-by to Mortlich with Sarah, Roger, Calum, Duncs, Oleg, Sasha and Matt. Very pleasant run and lovely day. Back via eastern path and along Deeside Line - wished Mr Nutter a Merry Christmas as we crossed his barricades and trenches/water jumps.
stretching 12:00 [1]
Monday Dec 24, 2012 #
Note
Rest day - feeling generally tired - still got a bit of a chesty cough and too much uphill stuff last few days! pleasant day, walk up Vat Burn to Cnoc Dubh and back via paths in woods - followed new one and almost back to car park. Muir of Dinnet is gonna be an awesome area......
Sunday Dec 23, 2012 #
steady run 1:30:00 [3]
Tarland up Pressendye with Maroc group. 12 started, 10 did whole hill. Popped over to Pittenderich on way back, trying out new path. Feeling pretty tired at start and youngsters went out fast. Gradually got into my running and felt strong on last couple of steeper climbs.
Very pleasant day - a bit windy but hardly any rain and some decent patches of sunshine. Lots of flooding in fields along Tarland Burn - part of the original loch area.
Very pleasant day - a bit windy but hardly any rain and some decent patches of sunshine. Lots of flooding in fields along Tarland Burn - part of the original loch area.
Saturday Dec 22, 2012 #
cycling 1:00:00 [2]
Easy pooter along from Cambus O'May footbridge to Cambues and loop round tracks in forest. Wet, not too heavy rain, but lots of water on ground. Pleasant enough and not too stressful - despite wet feet after cycling through "puddle" that ended up 10" deep.......
Friday Dec 21, 2012 #
steady run 1:30:00 [3]
Morven night run - winter solstice tradition.
Light rain at bottom, a little snow lying on first steep climb after half way. white from plateau onwards. Wind increasing near top - at summit very strong and blowing snow. Pretty rough conditions at summit, visitor book iced in, so no names! Time for a quick whisky, mince pie then back down hill. some descents fun on windslab, but dobbs worked as well as ever and no falls. Swerved off to south on middle part, checked compass and used this to get back on track. Great run, tough conditions and 28 at summit (11 Cosmics and 17 Deeside Runners/Maroc).
Light rain at bottom, a little snow lying on first steep climb after half way. white from plateau onwards. Wind increasing near top - at summit very strong and blowing snow. Pretty rough conditions at summit, visitor book iced in, so no names! Time for a quick whisky, mince pie then back down hill. some descents fun on windslab, but dobbs worked as well as ever and no falls. Swerved off to south on middle part, checked compass and used this to get back on track. Great run, tough conditions and 28 at summit (11 Cosmics and 17 Deeside Runners/Maroc).
Thursday Dec 20, 2012 #
Note
6 hours survey - hardly a drop of rain... until I got back into the car to drive home! Lucky.
Feeling pretty ropey - bad stomach from previous night and struggling for energy. Slow potter round area checking.
Feeling pretty ropey - bad stomach from previous night and struggling for energy. Slow potter round area checking.
Wednesday Dec 19, 2012 #
orienteering race 43:00 [5]
Deeside Night Cup - Tyrebagger. Good course and lovely night - mild, clear and only a few spits of rain. Mostly clean but a bit hesitant early on. Pushed on easy sections near end. Chesty cold still lurking so tried to stay in control and avoid thrashing too hard - struggled to run up hills, probably due to chest. Hope not to have done too much harm! - need to be able to run up Morven on Friday evening.
steady run warm up/down 32:00 [3]
10 mins warm-up - just about enough to feel OK at start! Shadowed Ewan round his first night-O as a warm down (22 mins) - a nice orange course put out as well as normal long and short. good numbers judging by how full the car park was.
stretching 12:00 [1]
Tuesday Dec 18, 2012 #
Note
Massage - 1 hour
Throat still scratchy and a bit chesty, so another day off - Deeside Runners intervals in the rain probably not the best in this state!
Throat still scratchy and a bit chesty, so another day off - Deeside Runners intervals in the rain probably not the best in this state!
stretching 12:00 [1]
Monday Dec 17, 2012 #
Note
1.5 hours surveying. Rest day - scratchy throat, want to try and avoid a cold at Christmas!
Sunday Dec 16, 2012 #
orienteering 45:00 [3]
Collecting controls from junior training at Ballogie. Feeling tired in terrain so cut out intended run home.
stretching 12:00 [1]
Saturday Dec 15, 2012 #
steady run 1:25:00 [3]
Maroc run - Corsedarder monument to west along to Caper area, down to Glen Cat, along road and up through Corsedarder wood. Brisk start, but plenty of regrouping, so good group run. 20 started (and finished).
stretching 12:00 [1]
Friday Dec 14, 2012 #
Note
Surveying 3 hours
Tired so rest.
Tired so rest.
Thursday Dec 13, 2012 #
Note
Surveying 3.5 hours
orienteering 1:31:00 [3]
Collecting controls on Birsemore - got to run the course again - just as nice, checked some slightly different lines - reckon I could have saved another 2-3 mins by being tidier and more controlled. Started later than planned - 1410 and was worried about running out of daylight, but made it.... just!
What a fantastic area this is - tough going but pleasant - blaeberry and heather rather than spruce brash and grot. If all orienteering was in terrain like this I would go orienteering every day of the year!
What a fantastic area this is - tough going but pleasant - blaeberry and heather rather than spruce brash and grot. If all orienteering was in terrain like this I would go orienteering every day of the year!
Wednesday Dec 12, 2012 #
Note
Surveying 2.5 hours
orienteering race 50:00 [5]
DNC Birsemore, started early - still some light in sky, but forest dark! Good run, clean till 9 and 10 - lost ca 1-20 and 0-40 here. Met two forest machines in wood - got a fastest split from the adrenalin rush going up hill.
Superb forest, great course and a fantastic night to be out and running in the woods! This is what night-O is all about.
Superb forest, great course and a fantastic night to be out and running in the woods! This is what night-O is all about.
steady run warm up/down 18:00 [3]
Easy run up Fungle to get to start - carrying start unit so got very cold hand!
stretching 12:00 [1]
Tuesday Dec 11, 2012 #
Note
Surveying 3.5 hours
Fartlek 58:00 [4]
Deeside Runners - Aboyne golf course, 1 lap, some surges and slightly pacier sections, but too much black ice and frozen ground to attempt intervals. Nice not to be wrecked after!
Monday Dec 10, 2012 #
steady run 15:00 [3]
Wee run round Hill of Banchory - very icy.......
Pilates 1:00:00 [1]
Matwork session, passed quickly and fairly easily.
Note
2.5 hours survey
stretching 12:00 [1]
Sunday Dec 9, 2012 #
steady run 1:07:00 [3]
From home to Potarch car park, then into Sluie Woods and met Trevor, hung last 4 controls before training. Led short warm-up for TD5 group. Tracks pretty icy in open areas, almost completely clear under trees.
stretching 12:00 [1]
Saturday Dec 8, 2012 #
Note
Day off, though still active - ice chipping from back yard and collecting Christmas tree fro mother side of Dess Wood.
stretching 12:00 [1]
Friday Dec 7, 2012 #
steady run 1:13:00 [3]
Home to gate at foot of Mortlich and back via railway line. Unpleasant underfoot with wet heavy snow, raining off and on during run. Some great views as gaps in the clouds allowed angled sun onto white fields/black woods off to south and east of Mortlich. Feeling OK on flat but a bit empty on hills, had planned to go to top of Mortlich but decided it was pointless as steepness and snow and tiredness would probably have meant walking up last steep bit of hill.
Thursday Dec 6, 2012 #
steady run 30:00 [3]
Planned a rest day after the past 2 tough evenings training, but Sarah talked me into a lap of Dess Woods with headtorches - nice and easy, but snow getting heavy so harder work than it should have been.
stretching 12:00 [1]
Wednesday Dec 5, 2012 #
stretching 12:00 [1]
orienteering race 52:00 [5]
DNC 2 Balmedie, cold crisp night, snow on ground, marshes frozen. Tricky course and map showing age a little (lots of broom not on, coastal strip shapes changed markedly in places & many new paths). Not o-ing well, no flow and lack of planning. Probably should have done a warm-up, but I wanted to get out and get it over with! Improved as course went on, legs very tired from yesterday and both knees stiff.
stretching 12:00 [1]
Yes - not an error! A second stretching to make up for failing on Tuesday evening.
Tuesday Dec 4, 2012 #
Fartlek 24:00 [5]
2 laps Aboyne Golf course with Deeside Runners. 8-10cm snow and slightly frozen - perfect conditions.
Legs good but slight tweak in right groin, seemed to ease off, then right knee started to hurt.
Legs good but slight tweak in right groin, seemed to ease off, then right knee started to hurt.
steady run warm up/down 45:00 [3]
through Castle woods to and from golf course, head torches.
Note
Had massage in morning - both legs lots of hot spots, left calf particularly bad - possibly related to left knee swelling? Will have to go back again to get these bad bits worked on and also to have time for back/quads to get a proper work over.
Monday Dec 3, 2012 #
steady run 18:00 [3]
Wee run round Hill of Banchory, snow on the ground, light rain in the air.....
Pilates 1:00:00 [1]
Good session. Felt OK despite some tired buttock muscles - probably hills and snow yesterday.
stretching 12:00 [1]
Sunday Dec 2, 2012 #
Intervals hills 12:00 [5]
Hill session from cottage - 18 min warm-up, then 12x1+1 up relatively gentle angle forest tracks (covered by 3-4 inches of snow). Finished up to Beinn Daimh on Speyside Way. Back across heathery/boggy hillside - not as bad as it looked!
Hot tub, sauna and plunge pool after - good for tired legs.
Great weekend - a real feeling of enjoyment and enthusiasm from all.
Hot tub, sauna and plunge pool after - good for tired legs.
Great weekend - a real feeling of enjoyment and enthusiasm from all.
steady run warm up/down 1:03:00 [3]
Decent warm-up and run to top of hill and longish route back
Saturday Dec 1, 2012 #
steady run 1:20:00 [3]
Maroc run in Ben Newe (Strathdon). Good group and lovely run in snow and sun, up to top, down hill to east, back up to traversing track and diagonal down to lower car park, short loop to west of road.
steady run 40:00 [3]
Running drills session on Talent Squad weekend - 20 mins warm-up and 20 mins drills. Good session for juniors - many not done drills etc before.
Followed by spell in hot-tub, sauna and icy, icy cold plunge pool - all to aid recovery......
Followed by spell in hot-tub, sauna and icy, icy cold plunge pool - all to aid recovery......