Training Archive: Jon XIn the 7 days ending 2008-03-29:
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| S | M | T | W | H | F | S | |||||||||
Saturday Mar 29 | ||
| Running 33:30 [3] | |
| shoes: new Brooks Adrenaline | ||
| Little pre-dinner trot from hotel - headed up into some woods that were too steep and muddy in just trainers, couldn't get up the hills. Went out to road instead and stepped the pace up a bit on the way back.
Then had a fab meal with many courses and much wine, not sure 33 mins was enough to earn that! | ||
Thursday Mar 27 | ||
| Running warm up/down 22:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| Warm up over past castle and youth hostel, back via Kings Knot. | ||
| Intervals hills 39:00 [5] | |
| shoes: new Brooks Adrenaline | ||
| FVO hills, me plus Gary, Trevor and Ali tonight.
Hill session debut for Gary and for Ali, so it was good on them for showing up so soon after JK - nice to see Gary back able to do reps after so long out injured. I am sure it won't be long before he is back in his rightful place 20 yards in front of me rather than 20 yards behind! We were at Back Walk and did 8 x 2mins with jog down recovery. Felt pretty good and was consistent, got a little further on the final one. Pulse getting right up at the end of each rep, couldn't really have gon much quicker at all. It was only afterwards that I realised we had agreed on the longish reps rather than shortish reps for tonight as protection for Rosco's hamstring niggle - could have changed it back seeing as he didn't show up..... | ||
Wednesday Mar 26 | ||
| Running 55:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| FVO headtorch run from Stirling Uni - last headtorch run as it will be light next week hurrah!
Good turn out and a proper recovery run tonight, kept together as one group and felt incredibly easy. Rosco was itching to go faster but managed to restrain himself, guess he will be flying at hills on Thursday. Absolutely starving afterwards, full three course meal at Corrieri's and then straight into the chocolate biscuits when I got home... | ||
Tuesday Mar 25 | ||
| Running tempo 49:00 [4] | |
| shoes: new Brooks Adrenaline | ||
| Evening run with Ross from Gargunnock - he was running v strongly despite the weekend's races and made me work hard up the hills, felt pretty okay myself too though.
On reflection have changed it to intensity 4, think we went pretty quickly. | ||
| C • if we hadn't had a wee "rou... 2 | ||
Monday Mar 24 | ||
| Running warm up/down 25:00 [2] | |
| shoes: VJ Falcon | ||
| Got a bit of extra warm up in when they delayed all starts 15mins - plus the toilets were back up at the top of the hill! | ||
| Orienteering race 35:08 [5]*** 5.3 km (6:38 / km) | |
| spiked:14/16c shoes: VJ Falcon | ||
| JK Relay at Eridge Old Park, first leg on M120+ running with Stalker Barrett and Lard.
Missed #3 slightly but not as much as those in front of me, at first common control (#4) I was 2nd man (same course as Women Open, Sarah R was also ahead of me). Thought I was in control but went off towards #5 slightly off line, corrected but then made a parallel error and headed up onto wrong spur. Saw a couple of others, Si Bourne and Nigel Bunn, and all seemed fine - both other gaffles had their controls on that spur so they were fine and I wasn't! Panicked and ran around a bit, lots of other first leg runners arrived on the spur, panicked some more. Got a grip and relocated, headed off and got #5 but miles back by now, about 3 mins lost. Legged it past loads of people to #6 (next common control) but looking at the splits there were still 20 men and 8 women ahead of me when I got there - from here little orienteering left on the course, just lots of parkland. Got my head down and worked my way through, caught Simon and Colin Eades, caught sight of Martin Ward for SYO ahead near the finish so hoped I wasn't too far back. Finished 7th in the end and less than a minute off 2nd, got past all the women again except Sarah. Could have been a lot worse - however it could have been a lot better too! Stalker made a couple of errors too but pulled us up to 5th, Lard went out with another six teams within a minute behind him but did a fantastic leg (ran it in 30:50) to move up to second place - challenged by Roger T on the run-in but held him off. On the podium, a pretty competitive relay class so pleased with that! | ||
Sunday Mar 23 | ||
| Running warm up/down 35:00 [3] | |
| shoes: VJ Falcon | ||
| Warmed up well but my back was pretty seized up and I was still getting some massage on it 10mins before the start! Loosened off a bit just in time and was fine once the adrenaline of the race kicked in.
Managed a warm down jog today too. | ||
| Orienteering race 1:10:24 [5]*** 10.3 km (6:50 / km) +480m 5:33 / km | |
| spiked:12/15c shoes: VJ Falcon | ||
| JK M40L Individual Day 2, Pippingford Park and Broadstone Warren.
Finished 10th (winner James Logue 63:!0) and fairly happy with today when I finished but a bit frustrated now I have looked at the splits, was 6th two-thirds of the way round before I made a mess of the long leg. Started off well but got slighly off line and caught in a bit of grot heading to the road between #4 and #5. All was going well (although route to #6 seems to have lost me 20-30secs) and caught Colin Eades 8 mins on way to #8 - him being there saved me missing much at the bingo pit at #9 when I was 15m away Had failed to plan the long leg from #10-#11 so took it steady to #10 to take a look at it, not sure I went the best way as spent too long in terrain plus was a bit hesitant. Main problem though was that I missed the control at 11, still not sure why but think I mis-identified my attackpoint from a ditch/veg change. Calmed down and sorted it out but have lost 2.5 mins on the leg - maybe 1.5mins on the miss and 1 min on bad route choice/execution. Charlie Adams (started 4 mins behind) was just coming into #11 as I came out, he caught me at #12 and that made me run hard for the last three. I was a bit ahead at #13 but missed it, turned round to see him just getting it, no chance of overtaking him after that. I was knackered at the end but at least tried hard all the way up the run-in. Of course. Ran every step. Oh yes. Didn't give up and walk just before the finish punch. Oh no. Unlike some I could name. Oh dear. Overall finished 10th across the two days and satisfied with that, would have taken it at the start of the weekend. | ||