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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 30 days ending Sep 30, 2020:

activity # timemileskm+mload
  Running22 17:39:19 107.25(9:53) 172.6(6:08) 33354713.7
  Orienteering6 7:12:33 28.6(15:07) 46.03(9:24) 6911176.3
  Pilates2 1:35:0095.0
  Total25 26:26:52 135.85 218.63 40275985.0

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Wednesday Sep 30, 2020 #

Note
(rest day)

Tuesday Sep 29, 2020 #

6 PM

Running 32:21 intensity: (12:47 @2) + (18:23 @3) + (1:11 @4) 5.8 km (5:35 / km) +44m 5:23 / km
ahr:128 max:148 shoes: Saucony RideISO

Easy Bield and Beeches. Knee a bit niggly still.

Monday Sep 28, 2020 #

12 PM

Running 1:08:40 intensity: (10 @1) + (1:26 @2) + (23:35 @3) + (33:07 @4) + (10:22 @5) 11.62 km (5:55 / km) +178m 5:29 / km
ahr:145 max:163 shoes: Brooks Launch Feb 2020

A final bit of touristing, down the Cinder Track to Robin Hood's Bay and then back with MC via the coast path. Might have stayed on the coast path longer had I actually taken the correct bit of map with me...

Sunday Sep 27, 2020 #

1 PM

Running 9:09 intensity: (29 @1) + (47 @2) + (4:43 @3) + (3:04 @4) + (6 @5) 1.17 km (7:48 / km)
ahr:135 max:167 shoes: Inov8 Mudclaw Oct 2019

Jog to the start

Orienteering 1:04:27 intensity: (3:45 @1) + (11:34 @2) + (35:54 @3) + (9:14 @4) + (4:00 @5) 6.82 km (9:27 / km)
ahr:132 max:174 shoes: Inov8 Mudclaw Oct 2019

Day trip to the man made dunes at South Gare by the mouth of the Tees, an unexpected nature reserve surrounded by industry. Planned an extended version of Talent Squad training there from a year or two back, all good fun apart from it was rather bramblier (and rather less mapped....) than expected for the final couple of controls.

Then a picnic on the beach watching the kite surfers :)

Saturday Sep 26, 2020 #

6 PM

Running 53:29 intensity: (9:04 @2) + (17:02 @3) + (3:19 @4) + (24:04 @5) 10.02 km (5:20 / km) +134m 5:00 / km
ahr:143 max:174 shoes: Brooks Launch Feb 2020

Back from day trip to Rievaulx Abbey in time to get a run in before dark, nice exploration of some more trails. Fun.

Friday Sep 25, 2020 #

10 AM

Running 47:19 intensity: (19 @1) + (3:19 @2) + (32:43 @3) + (9:19 @4) + (1:39 @5) 8.79 km (5:23 / km) +132m 5:00 / km
ahr:136 max:163 shoes: Brooks Launch Feb 2020

Birthday run :)

Up and down the old railway from the viaduct with Martin, there and back with Lesley and MC as well.

Thursday Sep 24, 2020 #

5 PM

Running 1:00:45 intensity: (1:37 @1) + (36:01 @2) + (22:46 @3) + (13 @4) + (8 @5) 11.88 km (5:07 / km) +155m 4:48 / km
ahr:121 max:158 shoes: Brooks Launch Feb 2020

Arrived in Whitby for a few days at our originally-for-JK accommodation. Out pre-dinner to start exploring the running options, managed to get far enough up and along the old railway to spy the sea before having to turn back.

Wednesday Sep 23, 2020 #

Note
(rest day)

Not planned...

Tuesday Sep 22, 2020 #

Note
(rest day)

Planned, knee grumbling a bit so could do with a break.

Monday Sep 21, 2020 #

5 PM

Running 43:50 intensity: (8 @1) + (23 @2) + (22:01 @3) + (20:29 @4) + (49 @5) 7.72 km (5:41 / km) +45m 5:31 / km
ahr:141 max:154 shoes: Saucony RideISO

Nice and easy round Watson House. Couple of twinges from my knee...

Pilates 50:00 [1]

FVO Zoom session. Haven't done a full one of these since July, felt like it!

Sunday Sep 20, 2020 #

12 PM

Running warm up/down 10:25 intensity: (14 @1) + (7:27 @2) + (2:44 @3) 1.73 km (6:01 / km) +42m 5:22 / km
ahr:119 max:135 shoes: VJ Falcon Oct 2019

Warmup with Dominic

Orienteering 51:37 intensity: (19 @1) + (7:45 @2) + (28:27 @3) + (8:28 @4) + (6:38 @5) 6.39 km (8:05 / km) +192m 7:02 / km
ahr:137 max:174 shoes: VJ Falcon Oct 2019

FVO South Achray event, Blue course.

Horrifically scrappy in the knoll/marsh death zone below the visitor centre, not too bad apart from that and found my way through the worst of the bracken okay. Ran fairly hard, really enjoyed it. Surprised to be quite so far down on the flying James Hammond though!

Saturday Sep 19, 2020 #

3 PM

Running 2:01:18 [1] 12.42 km (9:46 / km) +386m 8:27 / km
ahr:144 max:170 shoes: Inov8 Mudclaw July 2020

Reservoirs loop with MC

Friday Sep 18, 2020 #

6 PM

Running 35:51 intensity: (8 @1) + (26 @2) + (7:13 @3) + (17:10 @4) + (10:54 @5) 7.33 km (4:54 / km) +42m 4:45 / km
ahr:148 max:174 shoes: Brooks Launch Feb 2020

Watson House loop, felt quite perky today.

Thursday Sep 17, 2020 #

4 PM

Running 48:51 intensity: (12 @1) + (20:39 @2) + (28:00 @3) 9.37 km (5:13 / km) +161m 4:48 / km
ahr:124 max:139 shoes: Saucony RideISO

Leckie loop. Decent effort up the hill to get some sort of fitness benchmark, not amazing but not too bad.

Wednesday Sep 16, 2020 #

6 PM

Orienteering 45:48 intensity: (56 @1) + (33:11 @2) + (11:41 @3) 5.99 km (7:39 / km) +96m 7:05 / km
ahr:120 max:142 shoes: VJ Falcon Oct 2019

FVO event at Beecraigs, Blue course.
Fell over 45s from the start and ripped half my map to bits. Then couldn’t find dodgy #1 even though I had that bit of map! Generally okay but mainly going straight even when round was better. Then to the penultimate I had no map at all on the straight route so decided to give it a go...unsurprisingly not a great plan!

Running warm up/down 10:29 intensity: (12 @1) + (17 @2) + (8:12 @3) + (1:39 @4) + (9 @5) 1.14 km (9:12 / km) +35m 7:59 / km
ahr:135 max:154 shoes: VJ Falcon Oct 2019

Tuesday Sep 15, 2020 #

6 PM

Running 41:08 intensity: (22 @1) + (38:09 @2) + (2:14 @3) + (11 @4) + (12 @5) 7.36 km (5:35 / km) +45m 5:25 / km
ahr:117 max:155 shoes: Saucony RideISO

Easy Watson House.

Monday Sep 14, 2020 #

Event: 124th Boston Marathon Cancelled!
 
5 PM

Running 1:48:00 intensity: (11 @1) + (38 @2) + (1:12:12 @3) + (34:59 @4) 15.11 km (7:09 / km) +507m 6:07 / km
ahr:158 max:184 shoes: Inov8 Mudclaw Oct 2019

Replacement for cancelled Boston Marathon Take Two. Enjoyed.
C • Boston 3

Sunday Sep 13, 2020 #

1 PM

Orienteering 2:30:00 intensity: (16:33 @1) + (2:13:27 @2) 15.0 km (10:00 / km) +250m 9:14 / km
ahr:119 max:165 shoes: VJ Falcon Oct 2019

Putting out controls at Bantaskine, and collecting afterwards (thanks Grace and Shminty for collecting some too!).

Got a bit wet hanging controls but after raining all night it magically cleared up just before first start :)

Saturday Sep 12, 2020 #

3 PM

Running warm up/down 11:55 intensity: (21 @1) + (10:56 @2) + (38 @3) 1.57 km (7:35 / km) +99m 5:46 / km
ahr:116 max:131 shoes: Inov8 Mudclaw July 2020

Running race 1:46:19 intensity: (13 @1) + (3:34 @2) + (25:07 @3) + (8:27 @4) + (1:08:58 @5) 14.1 km (7:33 / km) +893m 5:44 / km
ahr:158 max:184 shoes: Inov8 Mudclaw July 2020

Ochil Hill Runners Virtual Race #5

Missed race #4 as I was in France and then in quarantine (and injured anyway). Decided all knee rehab had been fine and that as I was up to 50mins flattish running on trails then I would be fine to run twice as long and partly in terrain. Luckily I was!

Found it all a bit of a struggle after not being in the hills since July and a month of limited exercise. Managed to delay setting off until it stopped raining but very windy throughout, not a fan of the big crosswind going up The Law or the big headwind up Kings Seat, much more in favour of the massive tailwind on the flattish run across between checkpoints 1 and 2 :)

Took it pretty easy on the lethal slabby section early on. down to the bridge before The Law, and also down the last part of the final descent, didn't feel like I was running an amazing time so no need to rush!

Have enjoyed this series, has got me to places and routes in the Ochils that I have not visited before. And made me do some harder efforts!

Running warm up/down 13:23 intensity: (2 @3) + (45 @4) + (12:36 @5) 1.76 km (7:37 / km) +28m 7:03 / km
ahr:163 max:176 shoes: Inov8 Mudclaw July 2020

Friday Sep 11, 2020 #

5 PM

Running 51:08 intensity: (33 @1) + (29:00 @2) + (18:35 @3) + (2:34 @4) + (26 @5) 9.39 km (5:27 / km) +174m 4:59 / km
ahr:124 max:159 shoes: Saucony RideISO

Leckie. About time I ran up some sort of climb.

Thursday Sep 10, 2020 #

7 PM

Running 30:54 intensity: (12 @1) + (59 @2) + (25:03 @3) + (4:17 @4) + (23 @5) 5.81 km (5:19 / km) +43m 5:08 / km
ahr:137 max:156 shoes: Saucony RideISO

Beeches. A bit low on motivation but got out eventually.

Wednesday Sep 9, 2020 #

Note
(rest day)

Tuesday Sep 8, 2020 #

7 PM

Running 28:58 intensity: (24 @1) + (16:11 @2) + (12:23 @3) 5.79 km (5:00 / km) +41m 4:50 / km
ahr:123 max:140 shoes: Saucony RideISO

Monday Sep 7, 2020 #

5 PM

Running 37:19 intensity: (13 @1) + (9 @2) + (20:11 @3) + (10:58 @4) + (5:48 @5) 7.33 km (5:06 / km) +46m 4:56 / km
ahr:143 max:167 shoes: Saucony RideISO

More Watson House.
6 PM

Pilates 45:00 [1]

FVO Zoom session. Knee seemed okay to try them all this week.

Sunday Sep 6, 2020 #

11 AM

Running warm up/down 15:08 intensity: (2:10 @1) + (12:30 @2) + (28 @3) 2.15 km (7:02 / km) +18m 6:45 / km
ahr:110 max:134 shoes: Inov8 Mudclaw Oct 2019

Including a check of Green course control reported to be missing (it wasn't...)

Orienteering 25:13 intensity: (24 @1) + (7:40 @2) + (9:09 @3) + (6:24 @4) + (1:36 @5) 4.87 km (5:11 / km) +54m 4:54 / km
ahr:133 max:158 shoes: Inov8 Mudclaw Oct 2019

FVO Laigh Hills & Dunblane, Blue (!) course

Turns out that if Will does 2hrs running in the hills on Saturday, plus 3hrs bike ride against the clock to get to the event, I can sneak ahead of him. Provided he takes the wrong route on both the main route choices too...

Saturday Sep 5, 2020 #

2 PM

Orienteering 1:35:28 intensity: (55:33 @1) + (39:55 @2) 6.97 km (13:42 / km) +100m 12:47 / km
ahr:91 max:132 shoes: Inov8 Mudclaw July 2020

Gentle explore of Bantaskine ahead of planning courses for Sunday week.

Friday Sep 4, 2020 #

5 PM

Running 38:38 intensity: (21 @1) + (10:31 @2) + (18:29 @3) + (9:17 @4) 7.39 km (5:14 / km) +45m 5:05 / km
ahr:132 max:150 shoes: Saucony RideISO

Standard Watson House.

Thursday Sep 3, 2020 #

Note
(rest day)

Wednesday Sep 2, 2020 #

6 PM

Running 34:02 intensity: (1 @1) + (7:44 @2) + (23:09 @3) + (3:08 @4) 5.88 km (5:48 / km) +43m 5:35 / km
ahr:133 max:152 shoes: Saucony RideISO

Knee tester 3, easy run rather than easy jog. Still feels a bit weird and definitely lack confidence for rough ground or any twisting/turning. Hopefully all in the mind.,.

Tuesday Sep 1, 2020 #

Note
(rest day)

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