Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 28 days ending Feb 28, 2010:

	activity	#	time	miles		km		+m	load
	Running	21	18:46:58	109.6	(10:17)	176.39	(6:23)	3475	4127.7
	Intervals	6	2:40:06	16.23		26.12		835	1307.3
	Circuits	4	2:35:00						620.0
	Orienteering	2	2:05:15	7.74	(16:11)	12.46	(10:03)	220	551.8
	Pilates	4	1:50:00						280.0
	Turbo Trainer	1	45:57						183.8
	Stretching	1	25:00						25.0
	Total	27	29:08:16	133.58		214.97		4530	7095.6
averages - weight:80.2kg

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Sunday Feb 28, 2010 #

10 AM

Running 1:28:45 [3] 14.37 km (6:11 / km) +500m 5:16 / km
ahr:133 max:147 shoes: new Inov8 Roclite

With Dave Peel and Martin Ward from Dave's over to Longshaw (plus five mins down from MC's). Found it pretty tough especially in the terrain sections, but in retrospect my hydration strategy since last night's run was less than ideal.....

Saturday Feb 27, 2010 #

6 PM

Running 56:22 [3] 10.01 km (5:38 / km) +320m 4:51 / km
ahr:135 shoes: new Inov8 Roclite

Headtorch run up Porter Valley and back - thick mist higher up and couldn't see a thing on the descent!

Friday Feb 26, 2010 #

1 PM

Running warm up/down 22:08 [2] 3.5 km (6:19 / km) +60m 5:49 / km
ahr:128 shoes: new Inov8 Roclite

Missed hills yesterday so lunchtime reps up the crag beckoning, first of all with warm up jog to main road and back, then up and down crag to check out how snowy/slippery path was.

Intervals hills 26:09 [4] 3.87 km (6:45 / km) +275m 4:59 / km
max:151 shoes: new Inov8 Roclite

Felt quite good on the warm up but totally different doing the session, no problems with breathing but nothing in my legs going up - was recovering quickly but in any event not getting pulse overly high on the reps themselves.

Can think of various excuses (conditions a bit slippery, been fighting off a cold, heavy month's training off the back of three lazy months) but would expect to be faster than this, bit of a disappointing session.

Times were (jog back down)
2:54 (2:54)
2:50 (2:52)
2:50 (3:05)
2:50 (3:07)
2:45

Intervals intervals 1:00 [5]
shoes: new Inov8 Roclite

Bit distressed by my lack of speed and power so found a flat bit of track and finished off the session with 5x12sec sprints.

Running warm up/down 16:13 [2] 2.03 km (7:59 / km)
shoes: new Inov8 Roclite

Final hill rep to sprints, between sprints, back at the end

Thursday Feb 25, 2010 #

6 PM

Running 50:48 [2] 4.15 km (12:14 / km) +120m 10:42 / km
ahr:113 max:141 shoes: VJ Falcon

Headtorch run from home in the snow - even though it had been snowing most of the day then rather more snow than anticipated.....leading to slightly dicey situation where I couldn't see where the big patches of gorse bushes were (even though they are taller than me) and found myself picking my way oh-so-carefully right across the top of one of them hoping not to fall through to get stuck in a scratchy snow-roofed crypt!

So a bit of a patchy run (distance vs time tells it all), some tough physical bits uphill in deep snow, some that was more clambering than running, and some easier running back home through the fields. Meant to go for longer but got confused cutting through the woods after I baled off the hill early, did find a new track though.

Wednesday Feb 24, 2010 #

6 PM

Orienteering 1:00:15 [4] 7.26 km (8:18 / km) +220m 7:12 / km
ahr:133 max:150 shoes: VJ Falcon

FVO night race at Barr Wood, 5.5km - lots of snow on the ground and stuff coming from the sky too - quite a few no-shows tonight!

Never saw James or Ross or Roger on the other gaffle, Tom got away after #9, near to Dixie for most of the course. Sneaked away from Dixie when I had the shorter loop back to the finish from the central control, not really deserved after the mess I made of 21 and 22!

Felt quite rusty but haven't done much non-urban orienteering for quite a while, need to get some practice in!

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
ahr:108 shoes: VJ Falcon

Warm up jog and then jog round collecting controls with Jess and Rupert.

Much needed warming food in the Pirnhall after, then increasingly snowy drive home. The snow ploughs had done their best but had to give up on getting the car up the hill and park in the village instead.

Tuesday Feb 23, 2010 #

6 PM

Running warm up/down 11:30 [1] 1.2 km (9:35 / km)
ahr:96 shoes: Brooks Adrenaline Aug 2009

Been fighting off a cold for about a week now, felt pretty rubbish today but decided to tempt fate and show up for training regardless. Limited warmup but not too bad as intending to take the reps steady anyway.

Intervals intervals 24:00 [4] 4.8 km (5:00 / km)
max:156 shoes: Brooks Adrenaline Aug 2009

Classic session of 6 times 3min with 1min recovery. Should have been jogging the recovery but forgot about that bit!

Feeling it in my legs and chest despite not pushing too hard (between 3:40mins/k and 4:00mins/k, pulse not above 152 except on the final one when it went to 156), doing the session seemed to flush out my lungs though so hopefully that will be a good thing....

Running warm up/down 17:30 [2] 2.0 km (8:45 / km)
ahr:110 shoes: Brooks Adrenaline Aug 2009

Monday Feb 22, 2010 #

6 PM

Pilates 25:00 [2]

Circuits 35:00 [3]

Worked fairly hard tonight - back a bit better too, could just about do the bench jumping tonight.

9 PM

Turbo Trainer 45:57 [3]
ahr:125 max:139

Spin on the turbo trainer with DVD "The Great Distance Runners" - picking up the pace every time it had a clip of the final lap of a race. There were a lot of last lap clips - and as DVD is 2hrs then probably plenty more yet!

Sunday Feb 21, 2010 #

11 AM

Running 1:23:06 [3] 13.6 km (6:07 / km) +550m 5:05 / km
ahr:134 max:151 shoes: VJ Falcon

A bit surprised to find several inches of snow this morning - definitely dobb spikes not road flats today!

Good run with Dave Peel and Pete James up Porter Valley, down through the plantation to Limb Valley, then up and over back to Porter and back down the valley to chez Peel.

Pete seems to be going to the JK - yet another M40 to beat me.....

Saturday Feb 20, 2010 #

4 PM

Running 1:02:57 [2] 11.0 km (5:43 / km) +200m 5:15 / km
ahr:129 shoes: Brooks Adrenaline Aug 2009

Run from Fox House down to Ranmoor, took it easy and pretty tentative in places where it was icy - road flats not the best choice of shoes!

Friday Feb 19, 2010 #

1 PM

Running 44:59 [3] 8.8 km (5:07 / km) +175m 4:39 / km
ahr:137 shoes: Brooks Adrenaline Aug 2009

Up to the top of Polmaise from work at lunchtime and back through Cambusbarron, gorgeous day, nice frozen-but-not-slippery paths, and the woodland looking pretty tempting too - could be time for the FVO terrain time trial again soon!

Felt okay after yesterday, just a little tired on the uphills.

Thursday Feb 18, 2010 #

6 PM

Running 13:30 [2] 1.7 km (7:56 / km) +45m 7:01 / km
shoes: new Inov8 Roclite

Warmup jog round loch, across golf course and up to reps start point.

Intervals hills 38:38 [5] 4.24 km (9:07 / km) +340m 6:30 / km
max:156 shoes: new Inov8 Roclite

Three sets of hills this week, was quite looking forward to them in a strange sort of way - doing Carnethy seems to have given me back a bit more zest for running than I have had for a while, good to have some enthusiasm back!

Felt okay on the first set, feeling it more in the lungs than the legs. Halfway up the long rep in the second set I suddenly didn't feel like that any more, legs starting to go - had to push it a bit hard round that set to try and keep the times even close but Rog kept me honest and made me work. After that predictably on the third set my legs were gone whilst Rog was looking strong and left me trailing.
Times
2:37, 1:43, 0:58
2:44, 1:45, 0:59
2:53, 1:57 (ouch!), 1:00

Running 19:00 [2] 2.27 km (8:22 / km) +50m 7:32 / km
ahr:118

Jog back - no joy finding Rog's missing phone en route.

Wednesday Feb 17, 2010 #

7 PM

Running 20:48 [3] 4.02 km (5:10 / km) +140m 4:24 / km
ahr:135 max:149 shoes: Brooks Adrenaline Aug 2009

For the second week in a row found myself heading out for a run at 7pm with a dinner to attend at 7.30pm! So another v short run, in Edinburgh this time - basically from hotel at top of Clermiston Road down to Costorphine Road, back up and most of the way to top of Costorphine Hill, then back to hotel. Tried to stride out a little bit on the uphill in the middle ten mins of the run....

Tuesday Feb 16, 2010 #

6 PM

Running warm up/down 23:27 [2] 2.8 km (8:23 / km)
ahr:122 shoes: Brooks Adrenaline Aug 2009

Warm up laps and drills. Decided that despite sub zero and fog, the track was not too slippery to do intervals on.

Intervals intervals 20:45 [4] 4.46 km (4:39 / km)
max:161

Intervals on the track. Until we decided after 2 reps that it was too slippery and moved across to the pitches. It was better there although the session would have been a little more efficient if I could count!

As a result we did 3-2-1-2-2:30-1:30-1-1approx-0:45-0:30-0:15 with 30secs between them apart from the one that was too long and the one that was only 15secs.

All felt a bit patchy, not helped by changing to the pitches and the timing issues. Was moving well at times but perhaps could have put a bit more into it. Next week!

Running warm up/down 13:30 [1] 1.72 km (7:51 / km)
ahr:117 shoes: Brooks Adrenaline Aug 2009

Very gentle jogging afterwards, could perhaps have done with doing a bit longer/further.

Monday Feb 15, 2010 #

6 PM

Pilates 25:00 [2]
weight:79.4kg

Only one reason why I was late this week - habit!

Circuits 35:00 [3]

Warm up and stretching after too.

Running 23:17 [2] 4.04 km (5:46 / km)
ahr:125 shoes: new Inov8 Roclite

Lap of the golf course with Dixie, nice clear frosty evening.

Sunday Feb 14, 2010 #

11 AM

Running 1:10:29 [3] 14.2 km (4:58 / km) +170m 4:41 / km
ahr:135 shoes: Brooks Adrenaline Aug 2009

Recovery run out from Strathaven towards Carnduff and up to water tower: a little further than anticipated and then about fifteen mins added when I got lost at the end....

Legs tight to start with and a bit sore in the quads, but seemed to loosen up a bit as I went on.........only temporary however as they are much more sore this evening!

Saturday Feb 13, 2010 #

Event: Carnethy 5 Hill Race

2 PM

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: VJ Falcon

Carnethy warm up with Will and Brad, checking out the unexpected route variation (longer!).

Running race 1:07:10 [5] 9.14 km (7:21 / km) +645m 5:26 / km
ahr:152 shoes: VJ Falcon

Carnethy 5 Hill Race 2010 - 131st place. Four places and three minutes better than last year when conditions were slower.

A few observations from the race...
- I could keep 'running' uphill longer than those around me (keeping running for the second part of ascent to Carnethy gained me 15 places)
- but it takes me longer for me to get running properly as it levels out than it does for those around me
- I am hopeless on steep/slippery descents (lost my whole 15 places and more again on descent off Carnethy - including giving the places back to HelenB and Peter F, Peter took 78 secs off me from the summit, ouch!)
- legs suffering more than cardio, when I did have to walk uphill then heart rate fell slightly
- no speed on the gentle descents or the flat, just kept plodding on (not really a surprise this one!)

Splits (all faster than 2009 and all slower than 2008!)
Scald Law 18:01
South Black Hill 3:32
East Kip 6:36
West Kip 4:10
Carnethy 27:03
Finish 7:49

A long way off my 2008 time but I was in better shape then!

Running warm up/down 33:00 [2] 4.5 km (7:20 / km)
shoes: VJ Falcon

Gentle run back after the race with forest grump, bradc, HelenB, we could perhaps have looked at the map a little more closely.......

Friday Feb 12, 2010 #

Note
(rest day)

Evening back home from London then on down to Strathaven.

Thursday Feb 11, 2010 #

Note
(rest day)

Evening trip to/from Oxford.

Wednesday Feb 10, 2010 #

7 AM

Stretching 25:00 [1]

Struggling this morning so some proper stretching was called for....

7 PM

Running warm up/down 25:45 [3] 4.37 km (5:54 / km)
ahr:120 shoes: Brooks Adrenaline Aug 2009

Run to Phil's then back to Hyde Park plus some drills, feeling pretty lethargic.

Running intervals 25:00 [4] 5.6 km (4:28 / km)
shoes: Brooks Adrenaline Aug 2009

Intervals in Hyde Park, with Phil for the first part until his 80min race earlier in the afternoon caught up with him.

Decided no need for a bonus interval this week and just to do the set of 24x45/15. Except I didn't keep count and so set off on a 25th rep at the end by mistake, luckily I realised after about a minute....

Found it pretty tough tonight and lost focus on a couple in the middle, HR back up for the final ones though.

Running warm up/down 17:24 [2] 2.7 km (6:27 / km)
ahr:128 shoes: Brooks Adrenaline Aug 2009

Back to Phil's after the reps - nice hot shower and nice hot food - ta much!

Tuesday Feb 9, 2010 #

7 PM

Running 24:06 [3] 4.76 km (5:04 / km)
ahr:136 shoes: Brooks Adrenaline Aug 2009

No time for intervals as I only got to start my run 30 mins before due at a work dinner.......intended gentle 20 min run got a little longer than planned as I found a succession of locked gates when I wanted to cut back across Hyde Park, and the last ten mins got progressively speedier!

Monday Feb 8, 2010 #

6 PM

Pilates 30:00 [3]
weight:79.8kg

Jase mixed it up a bit this week, going to hurt on Tues!

Circuits 40:00 [3]

Coach Inman mixed up these up too, shorter and more explosive with extra plyos. The jumping ones aggravate my back a bit so did a few alternatives at those stations but worked pretty hard on the others. Good session.

Sunday Feb 7, 2010 #

Orienteering 1:05:00 [2] 5.2 km (12:30 / km)
ahr:111 max:140 shoes: new Inov8 Roclite

Spent a few hours wandering round the Trossachs checking out exciting things like assembly, walk to start, and bad weather car parking options. Wore lots of clothes for the brisk walking = too hot and not enough clothes for the standing around = too cold. In that order. So not really feeling very inspired for a trot round part of the M21E course.

But of course once I got out there the terrain reminded me that I should be inspired by its general fantasticness. As well as reminding me how rough and tough and marshy it is! I was taking it careful on the descents and it was all a bit stop start, but that didn't stop me getting confused at one and making a mess of the route to another....

Saturday Feb 6, 2010 #

Running 1:20:07 [3] 14.52 km (5:31 / km)
ahr:137 max:160 shoes: new Inov8 Roclite

Watched BUCS x-country at Stirling Uni, top guys and girls are pretty impressive, Andy Vernon won the men looking easy and Steph Twell cruised home in the women. Various orienteers there battling it out too and looking pretty speedy themselves.

After that headed out with Rosco and Bradc for a lap round Dumyat - same route as Wed except from medical centre not Gannochy, and without the ice! Much easier running and about 10 mins quicker than Wed. Finished with one of the big laps from the x-c course at a decent pace, felt okay at that pace but HR got up so not sure how much quicker I could have gone.

Thursday Feb 4, 2010 #

6 PM

Running warm up/down 13:42 [3] 1.99 km (6:53 / km) +70m 5:51 / km
ahr:112 max:134 shoes: new Inov8 Roclite

Warm up for hills with Fraser P and Lard.

Intervals hills 22:34 [5] 2.64 km (8:33 / km) +220m 6:02 / km
shoes: new Inov8 Roclite

Murder Hills, 2 sets, Fraser P there to push us on round the first set. A bit muddy on the first slope but surprisingly okay underfoot in general given how much snow there was yesterday!

2:41 (max HR 154), 1:43 (155), 1:01 (156)
2:55 (died halfway, 157), 1:49 (157), 1:03 (158)

Not too impressed with the second set and not quite where I was last Feb although not far off.

Running warm up/down 19:05 [3] 2.38 km (8:01 / km) +60m 7:07 / km
ahr:125 max:145 shoes: new Inov8 Roclite

Wednesday Feb 3, 2010 #

6 PM

Running 1:31:00 [3] 13.44 km (6:46 / km) +370m 5:57 / km
ahr:128 max:150 shoes: new Inov8 Roclite

FVO headtorch run, round Dumyat via Blairlogie, Dumyat Farm and Sheriffmuir Road, back down through Hermitage. Good turnout again. Working a bit on the climb up to the farm but it all got easier after that as we picked our way along the v icy track and then nervously along the road. Some good terrain running too whilst avoiding the track.

Snowing from the start and the snow got heavier as the run progressed, great to be out running in it, and very enjoyable and peaceful run - new route for me too!

Tuesday Feb 2, 2010 #

6 PM

Running warm up/down 31:00 [2] 4.54 km (6:50 / km)
shoes: Brooks Ghost

Laps (quite a few) and drills. Started with just me and Dixie, ended up with me, Rosco, Tullster, Jess and Janine - Dixie headed off for a run to be kinder to his dodgy calf!

Intervals intervals 27:00 [4] 6.11 km (4:25 / km)
max:159 shoes: Brooks Ghost

18 x 70s/20s, all 299m-314m so not quick but fairly consistent, plus felt a bit better running than have done for a while :)

Running warm up/down 16:20 [2] 1.54 km (10:36 / km)
max:128 shoes: Brooks Ghost

More laps to unwind again. easy easy ones!

Monday Feb 1, 2010 #

6 PM

Pilates 30:00 [2]
weight:81.5kg

so nearly on time this week...

C • So nearly on time? 1

Circuits 45:00 [3]

45/10 then 30/10 (using the unreliable 'Lard seconds' unit of measurement), plus warm up and stretching afterwards.

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