Training Archive: Jon XIn the 7 days ending 2008-02-23:
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| S | M | T | W | H | F | S | ||||||||||
Saturday Feb 23 | ||
| Running warm up/down 20:00 [2] | |
| shoes: VJ Falcon | ||
| To start and back from finish, plus jogged back down the last bit to watch mum do the last couple.
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| Orienteering 33:27 [3]*** 4.8 km (6:58 / km) | |
| spiked:14/17c shoes: VJ Falcon | ||
| Nice cruise round OD Saturday morning event at Brandon Wood, wobbled off line on short leg to #1 (strayed left) and on the legs to #8 (strayed left) and to #13 (strayed left). Lost a minute tops in total on those three.
Enjoyed it, a few brambles but okay to run straight in most places. Right hamstring still a bit tight from Thursday, hope this will have loosened it off a bit before tonight. | ||
| Running warm up/down 10:00 [2] | |
| shoes: VJ Falcon | ||
| Warm up on way to British Nights start. No warm down... | ||
| Orienteering race 1:26:45 [5]**** 9.4 km (9:14 / km) +260m 8:06 / km | |
| spiked:13/19c shoes: VJ Falcon | ||
| Britih Nights M40L. Finished 14 mins down on Martin Ward who took 72mins, John Duckworth was second in 76mins.
Definitely a race of two halves! Started off pretty well, was in the lead until #4 and still second at #12 after 47mins although four mins down by then. Ran strongly thoughout but after #12 I suddenly seemed to forget how to orienteer. Hadn't dropped much time to #11 (the end of the controls on the complex hill) - maybe two 30sec wobbles plus one minute digging out my spare torch when met damsel-in-distress Ruth King at the far end of the map. Hadn't looked ahead beyond #11 though and it all started to go wrong...lost 1 min on route to #12 then >2mins at #13, 1 min at #14, 3mins at #15, 2mins at #17, 3mins at #18 and 30s at #19...about 13mins lost on the last 8 controls. Thought #17 (hide) and #18 (pit with control flat in the bottom) were a bit bingo but by then it didn't make much difference as I was well into the should-know-better cycle of "oh no, made a mistake - better rush - no time to look at the map calmly - oh no, made another mistake - better rush - etc - etc". Should indeed know better!! | ||
Friday Feb 22 | ||
| Note | |
| (rest day) | ||
| Flying south tonight so brought my stuff to work for an easy run at lunchtime, need to loosen off legs after three hard days and before British Nights weekend.
Feel tired though so change of plan and a bona fide rest day today, will go for a jog round the OD saturday event tomorrow morning - rude not after all, it is pretty much in my parents' back garden! | ||
Thursday Feb 21 | ||
| Intervals hills 30:00 [5] | |
| shoes: new Brooks Adrenaline | ||
| FVO hill session, did them up Back Walk so no traffic and no need for torches - blowing a gale though, often running straight into it which added to the fun no end of course.
The Group of Commitment this evening was me, Ewan, jackb and Elle, joined by Trevor part way through - arrived late and took a while to find where we had gone! Session was 30/60/90/120, back down through 90/60/30, back up to 120 and back down to 30secs again. Jog back recovery each time. Couldn't do 150sec reps this week as Ewan is too fast and was running out of hill on the 120sec ones! Felt okay and tried hard - noticing that I haven't done any core sessions for a while, need to plan some in. | ||
| C • Silver ball required 1 | ||
| Running warm up/down 30:00 [3] | |
| shoes: new Brooks Adrenaline | ||
| Headed out over the hill and back along the flat afterwards - had planned to go over Kings Knot on the way back but abandoned that plan when I nearly killed the others by trying to lead them over a wall with a huge drop on the far side..... | ||
Wednesday Feb 20 | ||
| Running warm up/down 10:00 [2] | |
| shoes: VJ Falcon | ||
| Orienteering race 42:48 [4]*** 5.4 km (7:56 / km) +260m 6:23 / km | |
| spiked:17/21c shoes: VJ Falcon | ||
| FVO Night Race at Dumyat East. Fairly brutal uphill start let Ross and Ewan run away easily at the front, I was with Dixie but we both missed 10 by running much too far and let Gary and Jase past.
Caught them again at 13 and then all missed 14 too high on the slope, the others went on and I stopped and dropped down to it. Then headed off to 16 keen to get away and missed it way left, Dixie caught me again at the flag. Then a good battle with Dixie all the way to the finish, just pipped him by a few seconds. Was quite pleased for a few moments until I realised what careful readers with numerical skills will have already spotted, that I went straight from 14 to 16, missing out the short leg to 15 in between (hence why I was too far left). Was less pleased after that, I must have a screw loose or something. Legs felt okay and running quite well, couple of shaky navigation sections though, missed about 2 mins at 9/10 and probably another 2 mins in the 14/15/16 fiasco. Ewan was first back in 34mins, just ahead of Ross. Abi/Beccy/Janine were at the front of the Short, not sure in which order. | ||
| C • Screw loose 1 | ||
| C • These races sound ace... 7 | ||
Tuesday Feb 19 | ||
| Intervals intervals 25:00 [5] | |
| shoes: Inov8 | ||
| FVO intervals at the top of Hermitage Woods, in the freezing temperatures and thick fog. Jase and Janine were there although just back last night from their NZ jaunt and still jetlagged - very keen!
Did terrain intervals this week, pretty tricky with the headtorches reflecting back off the fog so could only see a couple of yards ahead, very hard to know quite how hard I was trying. Was suffering at the end of the last few though so I guess it was hard enough - still a bit of post-Carnethy soreness but running okay. The session was 90s hard (gradual uphill), 30s rest, 60s hard (gentle downhill back to the start), 30s rest. We did 7 of those. I seem to be able to run quite quickly down a gentle downhill but on the evidence on Saturday I am not much cop when it gets steeper, something to practice I suppose. | ||
| Running warm up/down 39:00 [2] | |
| shoes: Inov8 | ||
| Warm up jog from car park to top of Hermitage Woods and then drills.
Warm down jog back down to car park and then a lap of the loch. Would put this down as a mix of intensity 2 and 3 except that Attackpoint has taken my donation without delivering on the promise to enable that feature in return...... | ||
Monday Feb 18 | ||
| Note | |
| Hmmmm.....so much for the run last night sorting me out, quads still sore, maybe more so today. Distracted myself from that by booking a nice week's holiday in Pembrokeshire at start March, so looking forward to some great running along the coast path that week - plus two days of fun Welsh Champs orienteering on the Gower are on the way there - how convenient! | ||
| Running 44:08 [3] | |
| shoes: new Brooks Adrenaline | ||
| More cruisy recovery running, headed out past Knock o'Ronald as haven't been that way for literally years, came back along the bottom of the hill a bit above the trees and dropped down the track at the end.
Headed out about 8.30pm, very clear again and a fairly full moon, enjoyed being able to run along the slope just by the light of the moon and stars with my headtorch off for a while, very scenic. | ||
Sunday Feb 17 | ||
| Running 39:08 [3] | |
| shoes: new Brooks Adrenaline | ||
| Going up the Wallace Monument (or in particular, coming back down it!) earlier today made it clear that my quads were in need of a post-race easy run - didn't make it out until it was dark but it was a lovely clear night so still a pleasure to be out running.
Felt pretty okay once I got going (went round Leckie woods), quads a bit stiff on the descent but ran up the hill easily enough. | ||