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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Mar 6, 2011:

activity # timemileskm+m
  Running8 4:58:20 31.11(9:35) 50.06(5:58) 953
  Orienteering2 1:28:03 7.53(11:41) 12.12(7:16) 432
  Intervals2 1:01:27 7.05(8:43) 11.35(5:25) 400
  Circuits1 40:00
  Pilates1 35:00
  Total8 8:42:50 45.69 73.53 1785
averages - weight:78.2kg

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Sunday Mar 6, 2011 #

11 AM

Orienteering race 1:12:31 [4] 8.78 km (8:16 / km) +400m 6:44 / km
ahr:137 max:148 shoes: Apr 2010 VJ Falcon

Not well prepared or warmed up at the start and was really noticing lack of mobility in lower back for all the bending/twisting/jumping/falling required to make good progress in much of the terrain.

Having said that, still going at a respectable pace but got confused by extra standing water at #4 and thought I had made a mistake when I hadn't (until then), then had no plan at #5 and lost more time - maybe 3-4 mins lost at these two.

Ticking the flags off okay after that but just a bit scrappy and not picking the most efficient lines on either map or ground. Got caught by Fraser around #20 and realised I could be going quicker! However got distracted as well and made an error at #22, lost about 45s or so.

A good run out and a good reminder of the need to practice running in terrain and to be aggressive in it! Enjoyed it even if a little off the pace today (Fraser ran 65 with Jase on 68 and Ben S on 72 just a few secs ahead of me).

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Apr 2010 VJ Falcon

To the start fairly hastily. Back from the finish less hastily.

Saturday Mar 5, 2011 #

12 PM

Orienteering race 15:32 [5] 3.34 km (4:39 / km) +32m 4:26 / km
shoes: Brooks Ghost

Managed to realise early enough that I had confused my start time, so still got to the start in time to think about things and resolve to stay in control, to read the descriptions, and to know my exit route from each control in advance. So basically don't go off too fast and orienteer properly!

Did this pretty well for a long stretch of the course but the loop round the playpark meant the orienteering caught up with me and so from #18 I was pretty much making it up as I went along. Although I did read the description for #21 to make sure I went to the correct side of the fence......unfortunate that the description was ambiguous so I still went to the wrong side!

Pleased with how it went and with result (2nd and 8secs behind Jase, ahead of all the M45/50s) but also a lesson in the value of proper orienteering and flow all the way through - at #19 with 3mins of the race left I was 12secs ahead, by #22 (of 23) then I was 7secs behind........

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: Brooks Ghost

Despite start time confusion had already managed a decent warmup, warmdown loop by the river with Jase, Claire, Will and Ken.

Friday Mar 4, 2011 #

12 PM

Running 49:15 [3] 9.65 km (5:06 / km) +50m 4:58 / km
shoes: Brooks Ghost

Gentle leg stretch from work via Cambusbarron, King's Park, King's Knot, fire station, Castle Business Park. Dodgy right calf/achilles a little tight from yesterday and reminding me that I need to keep working on them, but legs feeling okay otherwise.

Looking forward to a fun race in Perth tomorrow!

Thursday Mar 3, 2011 #

6 PM

Intervals hills 35:36 [5] 5.67 km (6:17 / km) +300m 4:58 / km
max:159 shoes: Brooks Ghost

Running is a funny thing. Last week it was painful all-out effort just to run the times I knew I should at the hill session. On last night's run I felt tired and tonight I was sitting in the car five mins before the session feeling a bit light-headed and wondering whether to do the session at all.

Then I got out for the warmup and the running felt pleasant and easy. And when we got to the session (it was hills at Ballengeich, with Jase, Trevor and Marcus) then I was running strongly, couldn't stay with Marcus but not that far behind. Heart rate high but not maxing out like last week.

As a result I really enjoyed it tonight!

6 reps tonight (starting from the Lard start not the JonX start so slightly shorter reps).
2:37
2:39
2:42
2:41
2:39
2:29 (unfortunately Marcus picked up the pace too for this one...)

Running warm up/down 35:52 [3] 5.78 km (6:12 / km) +150m 5:30 / km
ahr:114 shoes: Brooks Ghost

Out via Riverside again to warm up, back via Stirling Highland hotel and King's Knot.

Wednesday Mar 2, 2011 #

6 PM

Running 1:23:02 [3] 13.61 km (6:06 / km) +413m 5:18 / km
ahr:121 max:145 shoes: Brooks Ghost

Did an easy loop before meeting up with the posse. Then a cruisy loop while we waited for Rosco to arrive. Then a steady loop round Abbey Craig. Then a should-have-felt-easier-than-it-did loop round Hermitage. Not a whole lot of zip in the legs tonight.

Tuesday Mar 1, 2011 #

6 PM

Intervals intervals 25:51 [5] 5.68 km (4:33 / km) +100m 4:11 / km
ahr:131 max:161 shoes: Brooks Ghost

In time honoured fashion missed the start of the Ochils session - I thought we knew which stretch of road but didn't realise they were starting right up by the pavilion. Tracked them down just in time to start the third rep and Rosco and I did one at the end to make our session up to 5x4mins with 90sec recovery.

Felt tough and faded a little on the final one without the larger group to spur me on, km speeds of 3:41, 3:41, 3:40, 3:43, 3:48. Good session.

Running warm up/down 36:08 [3] 6.56 km (5:30 / km) +60m 5:16 / km
ahr:121 shoes: Brooks Ghost

Decent paced warmup looking for the session, decent paced warmdown with Rosco and Jamie jnr, getting dropped by the infamous Ochils warmdown pace.

Monday Feb 28, 2011 #

5 PM

Running 21:35 [3] 3.71 km (5:49 / km) +66m 5:21 / km
shoes: Brooks Ghost

Couldn't get out at lunch which was frustrating as it was such a glorious day, did manage to fit in a quick jog round the golf course in daylight pre-circuits.

Pilates 35:00 [2]
weight:78.2kg

Quite light today. By my standards.

Circuits 40:00 [2]
shoes: Brooks Ghost

Wary of my calf niggle after making it worse each of the past two visits to circuits, did alternatives instead of the jumping/hopping ones. Did quite a lot of situps as a result!
7 PM

Running 37:28 [3] 5.75 km (6:31 / km) +214m 5:30 / km
shoes: Brooks Ghost

Post-circuits loop with Dixie, Rosco and Kalvis. As ever when multiple people don't have torches, Dixie seized the opportunity to head into the wooded terrain.....garmin track uploaded so that he can see where we went....

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