Training Archive: Jon XIn the 7 days ending 2008-05-03:
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| S | M | T | W | H | F | S | |||||||||||
Saturday May 3 | ||
| Running 41:30 [3] | |
| shoes: new Brooks Adrenaline | ||
| Evening jaunt in Sheffield through Endcliffe, up Porter Brook and back.
Didn't get any points. | ||
Friday May 2 | ||
| Running 35:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| Warm up and jogging between efforts. | ||
| C • Rest day ... 1 | ||
| Intervals intervals (groundwork) 28:00 [4] | |
| shoes: new Brooks Adrenaline | ||
| Efforts around different parts of Stirling.
2x 10mins and 5x 1min30s. Quite hilly and tired legs by the end. | ||
Thursday May 1 | ||
| Running warm up/down 25:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| Up Ballengeich and thru Stirling Highland, back above Kings Knot.
| ||
| Intervals hills 20:00 [4] | |
| shoes: VJ Falcon | ||
| 3 times 60s hard up the hill (with flat bits!) with 30s regrouping between efforts, jog all the way down.
Did three sets. Me, Ewan, Elle, Gary, Steve Nich on bike tonight. Not finishing the reps in that order! Felt like it wasn't that hard a session although starting to notice it by the end. Maybe could have done another set, or maybe made a point of running off the tops of the climbs and accelerating across the flat sections. Another time.... | ||
| Running 45:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| More checking of sprint race after intervals, was actually out for 90 mins but did quite a bit of standing around working out where a trestle might actually go into the ground.
Did some running efforts as well testing out various route options, maybe 5-10 mins worth. | ||
| C • Doing the ground work 2 | ||
Wednesday Apr 30 | ||
| Orienteering 36:22 [3]*** 3.4 km (10:42 / km) | |
| shoes: VJ Falcon | ||
| FVO Wednesday evening series at South Achray.
I am usually rubbish at these, never motivated to run hard enough and then find myself making mistakes too. As a result of that plus Wednesday being a popular day for London trips, I don't go to too many of them - and when I do I often seem to dnf or have something else go wrong. Tried to do better today and ran hard up the hill on the long leg to #1, then wasted all that by failing to cross the river at the first attempt, missing #1, missing #3 big time and then going on the wrong path to #4. Cruised round the remaining section of control pick okay with just one little wobble and came back relieved to have completed an evening event successfully for once even if i was well down the results list. Or so I thought. But then I looked at my map and splits when I got home and found that I never visited control #9 (immediately after gate out of enclosure), just navigated straight from the gate to #10. So DSQ again! At least I was in good company tonight with Lard (wrong control) and Steve Nich (forgot to go to the finish control)! | ||
| Running warm up/down 10:00 [2] | |
| shoes: VJ Falcon | ||
| Drove there then sat in the car waiting (successfully!) for the rain to stop - went for a little jog to loosen up a bit before setting off. | ||
Tuesday Apr 29 | ||
| Running race (time trial) 10:34 [5] 3 km (3:31 / km) +0m 3:31 / km vdot: 55.3 | |
| shoes: very old Nike racers | ||
| Time for another FVO 3km time trial!
Black skies and pouring rain at 5pm, lovely sunny weather by 6.30pm - weather clearing up for weekday evenings seems to be a trend lately, long may it continue. Felt heavy legged and starving before the start (one sandwich and one banana all day maybe not ideal) but well warmed up and stretched. Wore my very old very light very little support road racing shoes - I am sure they helped but am also sure they are past their best - maybe not a good plan to wear them for a 10km on the roads. Was thinking of aiming for 10:45 but after over-speedy first 200m settled into a nice rhythm at a bit quicker pace than that. That is, a nice rhythm apart from when disrupted by moron from Central trying to block inside lane and assault Ben Stevenson - nearly leading to justified assault on moron by John S, lucky for moron that John has discarded his crutches! Went through 1km in 3:29 and did second km in 3:34 (total for 2km of 7:03) and passed Ben as I tried to push on in last two laps and pace us both to 10:30 - couldn't quite manage it and he almost got me on the line! Final 1km in 3:31. Well pleased with that time - 31 secs faster than February and 1min 9 secs faster than December - maybe there is something to this training lark after all. Great job from everyone tonight - improvements for all 10 people there with a speedy last 100m from Lard seeing him break the 11minute barrier and Ross breaking the equally elusive 9min49s barrier. Whopping improvement from Alibongo - nearly two minutes! Felt okay afterwards on the warm down etc - and hopefully the visit afterwards to Skyhigh Physio Services will have helped too! | ||
| C • what's happened to the vdot... 9 | ||
| Running warm up/down 35:00 [3] | |
| shoes: new Brooks Adrenaline | ||
| Down to and round track plus drills to warm up, full lap of loch to warm down.
| ||
| Stretching 15:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| We were the second group to run (timed the first group) - grateful for that as I could get some decent stretching done before the start - felt like it made a big difference.
| ||
Monday Apr 28 | ||
| Road biking 20:00 [3] | |
| Went out for quick spin on my newly serviced road bike before it got dark.
Hadn't ridden it for more than two years as last time out I got a puncture and had to run home, get car and fetch bike. That was at the very end of summer so no daylight during the week thereafter, and consequently subsequently the bike remained gathering dust in garage for a looong time. Was enjoying it lots. For twenty minutes. Then got a puncture. Bloody hell. Unbelievable. Hadn't bothered with repair kit for 45min ride, ho hum. No-one can accuse me of not learning from past mistakes, doh! Didn't fancy run back along busy no-pavement A-road in dodgy shoes, hmmm. Phone zipped into bike tip, aha! Called taxi, sorted! Was out for just long enough to get the taste for a bit of biking though, quite fancy a few longish rides in the evenings this summer. Carrying a repair kit I think.... | ||
| C • twit 7 | ||
Sunday Apr 27 | ||
| Orienteering race 53:00 [2]*** 5.8 km (9:08 / km) | |
| spiked:17/18c shoes: new Brooks Adrenaline | ||
| Beccy and Brad's wedding event on a glorious sunny day, was feeling surprisingly okay. Set off with MC (who was feeling a bit less okay), she cut off at 6 while I ran round the middle section on Laighills, met up again at #14. This gave me the chance to overtake Ken and Alibongo while they looked for #9 in the wrong place - although to be fair the flag was flat on the ground.
Great map by Beccy and Jamie, I thought the uncrossable walls were particularly clear and obvious..... | ||
| C • ...the flag was flat on the ground 4 | ||
| Orienteering 25:00 [2]*** | |
| shoes: new Brooks Adrenaline | ||
| After a wee siesta managed to get out in the evening to revisit some of the sprint race controls, following up from discussions with Controller Ackland at the bar on Saturday night. I think I remembered everything we discussed!
| ||
| Orienteering 20:00 [4]*** | |
| shoes: new Brooks Adrenaline | ||
| Test running legs and route options for the sprint race, running hard.
The course looks great on a sunny day and is really varied, hoping we can put on a great event. | ||
| C • Looking forward to it...! 2 | ||