Training Archive: Jon XIn the 7 days ending 2008-05-17:
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| S | M | T | W | H | F | S | ||||||||
Saturday May 17 | ||
| Event: Harvester Trophy Weekend | ||
| Event: JOK Chasing Sprint | ||
| Orienteering race 24:22 [5]*** 3.7 km (6:35 / km) +140m 5:32 / km | |
| spiked:10/12c shoes: VJ Falcon | ||
| JOK Chasing Sprint M40+ prologue.
Had an early-ish start and there was a bit of bramble/nettle vegetation, not sure this made much difference time-wise though. Missed #2 to the right and then exited it too far right and ran down wrong track, probably cost 1 min between them. Ran fairly okay apart from that but not very smooth, was pretty much making it up as I went along rather than planning ahead, so not quite the best routes and a few hesitations. Had volunteered to do commentary on the chase but thought I would run it if I was in contention - finished 5th in the prologue but was 3mins down on Martin W and Charlie A so settled for commentary - which gave the bonus of being able to visit Wilfs much earlier than if running the chase! | ||
| Running warm up/down 15:00 [3] | |
| shoes: VJ Falcon | ||
| To the start etc | ||
Friday May 16 | ||
| Note | |
| (rest day) | ||
| Straight from work to join the others in the Longhurstmobile, transformed into the Team Car for the weekend of racing and banter. | ||
| C • I trust... 3 | ||
Thursday May 15 | ||
| Orienteering 51:00 [2]*** 5 km (10:12 / km) | |
| shoes: Inov8 | ||
| FVO training tonight was kindly staged by Clyde at their Mugdock evening event - Gary and Tori went off to do a pairs exercise, Rosco did some compass work and Elle set off to run without a compass with me shadowing her (despite trying to sneak her compass out there at the lastr minute!)
Mugdock nice as ever and a pleasant evening for it, good to get out and shake off some post-10km stiffness from the legs. Not quite such a successful evening for Tori. who trashed her ankle on the way to #12 and had to be carried out to the road by Gary. Not so cunning although it scores her a couple more days of home comforts in Dunblane rather than returning to student flat and the library.... After being directed to a closed Italian restaurant by some dodgy locals, we found a nice Chinese restaurant instead - when we left, Tori tried to leave them a mobile phone as a tip but they kindly dashed outside to return it before she hopped it back to the car.... | ||
| C • Dodgy locals... 5 | ||
Wednesday May 14 | ||
| Running race 39:07 [5] 10 km (3:55 / km) +120m 3:41 / km vdot: 53.3 | |
| shoes: new Brooks Adrenaline | ||
| Kilmarnock 10km. The idea was to run a 10km race and see what sort of time I could do......however still feeling tired quads/calf muscles a bit, plus more significantly hadn't banked on the first 4km all being uphill into a fairly strong wind! Wasn't quite as well warmed up as I should have been which didn't help - although better warmed up than Lard who was still pinning on his number when the race started....
Was struggling by the top of the hill but gradually got into it after that as the course dropped a bit with just a few tiny uphills from 4km-8km. Then it became clear we had dropped slightly more than we had gained, so there was another bigger climb in the 9th km to rejoin our original route for the downhill to the finish. Spent virtually the whole race running on my own in about 20th or so - after the first two or three kilometres no-one overtook me and i only passed one person. Probably didn't help my time not to be racing head-t-head with anyone in the second half. As a result not really sure what to make of my time - with the wind and the climb, it didn't feel like a fast course and I would hope I could perhaps run at least a minute quicker on a flat fast course with no wind and some rest beforehand (and vdot says the climb costs two minutes....). Having said that then it didn't seem to slow Rosco down too much as he ran 33:42 for 4th place (including a 3km pb in the middle section!). And on the bright side this was my fastest time since the dim and distant days of 1990, so that will do for today, plenty of time to improve further later! Kilometre splits were 3:56 3:59 4:10 4:13 4:02 (20:20 at half way) 7:17 for next two (ave 3:38) 3:54 7:36 for final two (ave 3:48) (18:47 for second half) So not too bad but can do better - need to find another 10km midweek race now! | ||
| C • Under 40mis is a good time in my books - we are not as young as we used to be !! 4 | ||
| Running warm up/down 25:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| could have done with a bit more beforehand.... | ||
| Note | |
| Doh - results are on the web and it seems that I gave my race number to Lard and ran with his one instead. Which also means I look like the one beaten by the first lady!!
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Tuesday May 13 | ||
| Running 59:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| Nice easy FVO soup run from Rosco's, spent much of it touring round the sprint course from Saturday with the occasional dash round different route choice options.
Felt tired so not sure how the Kilmarnock 10km will go tonight, vdot from the 3km time trial says I should be aiming to break 38mins (just) but not sure that is very likely! | ||
Monday May 12 | ||
| Running 15:00 [3] | |
| shoes: Inov8 | ||
| Nice gentle morning jog through yesterdays assembly field and back through the lower bit of woodland - needed to close the gates that we had forgotten to close when we left the event.
Was just starting to loosen up nicely and enjoy it, but of course hadn't left myself enough time to run for any longer before going to work.... | ||
| Note | |
| Got to work to find the Blood Donation bus in the car park. I always seem to miss this but as I had managed to eat breakfast and wasn't planning on running later on, this seemed like an ideal opportunity.
It may have been but it turned out they didn't want my blood - when they did the iron/haemoglobin check, my haemoglobin was 134g/l and their minimum threshold is 135g/l. Hardly a major concernI as the threshold is at a cautious level (and was recently raised from 130g/l to bring UK into line with the EU). Frustrating as I think it is important to give blood if you can, and for various reasons (meetings, cold, etc) everytime the bus has showed up at work in the past couple of years then I have been unable to donate. Some multi-vitamin/iron tablets over the next few weeks might be a good plan though - sounds like they would do no harm in any case - will give it a try. | ||
| C • Anaemic 3 | ||
| Running 1:03:00 [3] | |
| shoes: Inov8 | ||
| Lovely clear-but-hazy sunny day all day with the mountains beckoning.
5.45pm Jon phones Rosco: "look at the weather, have to get out, how about going for a run up Ben Ledi?" Rosco: "sounds steep, tough weekend, don't want to be knackered for the 10km race on Wednesday" Jon: "good point, how about Cort-ma-Law - that is pretty flat" Rosco: "sounds grand" 7.30pm set off, 250m climb in the first 1km, oops! It did level off after that and treated us to a succession of false summits, good to get out and have a look before the race next month. Even in good conditions it is pretty boggy up there - as I found with an unplanned sinking/falling/splashing incident! Didn't know the race route with the extra climb back to Cort-ma-Law ridge near the end, so had a fun downhill/flat/downhill run all the way from the top of Lecket Hill. Sounds like the race route is a bit tougher! | ||
| C • crow road 1 | ||
Sunday May 11 | ||
| Orienteering race 1:13:20 [5]**** 8.7 km (8:26 / km) +220m 7:29 / km | |
| spiked:21/27c shoes: VJ Falcon | ||
| Second race of the (fab) FVO weekend, M40L at Scottish O-League at Touch.
Hadn't really given this race a thought in amongst planning the sprint race, woke up feeling a bit fragile, had some breakfast, checked out my start time and found it was in not long over an hour, not ideal! Ran all the way to the start (2.5km) so that helped a lot - course was mainly uphill for the first 25 mins or so which did not help so much... Struggled with the scale on the first two short legs in the wood but tried to push hard when out on the moor after that. Could see a Clyde top well in front, wasn't catching them and couldn't work out who it was - turns out it was Rosco on M21L which had a common section with us from our #2 to our #10 - looking at splits he pulled away from me by a huge 8 seconds through that section. Steve Nich (off first start with no tracks in the bracken) and Fraser both were quicker than us through here - Steve was about half a minute quicker than Doug T who won M21L. Got caught 3 mins by another Clyde top with Dave Robertson inside it on the way to #13 - I knew he had me in sight and was reeling me in but couldn't do much about it. Got in front of Dave again at #14 and led him all the way to the tricky flag at #15 as we went back into the wood - somehow this got him the fastest split and I am only 4th on the leg! Maybe should have taken the easy option and run M21L as this leg was common too and they all took much longer... Then I went a different way from Dave to #17, got confused and started navigating to #18 instead. Realised buit climbed too high for #17, then went too low to wrong crag at #18 and made a total dithering mess of the route to #19, lost 4 mins through this section. Sorted myself out round the tricky last section in the wood in amongst all the contour detail and crags, was suffering a bit though and not going as fast as I should have been - only 3 seconds down on Martin Ward with three short easy controls left but he finished 30 seconds in front. Steve N won in 64, impressive time particularly off first start. Dave R kept it going to do 66, Fraser was 68, then just behind me Ben did 75 and Brad did 76. Pleased with how I ran across the moor but gave it all away through 17-18-19, would have been happy with sub 70. Another good day and good event though - altogether a great weekend! | ||
| Running warm up/down 15:00 [3] 2.5 km (6:00 / km) | |
| shoes: VJ Falcon | ||
| hangover-clearing run to the start, seemed to be uphill for a long way but got there just in time - definitely v well warmed up , | ||