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Training Log Archive: Jon X

In the 7 days ending Mar 17, 2013:

	activity	#	time	miles		km		+m	load
	Running	5	3:57:35	29.12	(8:10)	46.87	(5:04)	181	944.8
	Orienteering	2	3:34:40	13.67	(15:42)	22.0	(9:46)	498	796.7
	Circuits	1	30:00						60.0
	Pilates	1	1:00						1.0
	Total	6	8:03:15	42.79		68.86		679	1802.5
averages - weight:75.7kg

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Sunday Mar 17, 2013 #

11 AM

Running 10:01 [2] 1.52 km (6:35 / km) +37m 5:52 / km
shoes: VJ Falcon 2013

Run to start with Jon M and Martin W.

Orienteering 1:04:40 [5] 7.0 km (9:14 / km) +348m 7:24 / km
shoes: VJ Falcon 2013

Short Brown 2 (M45 and M50), SOL2 and UKOL4, The Trossachs.
Nominally 5.7km with 450m.

Pretty solid run except for #16 where I rushed out of #15 having hesitated into it, missed the obvious route, and instead got stuck on big crags descending towards the controls, 1.5mins lost on a 1min leg d'oh!
A few legs where I didn't have a clear picture/plan or was hesitant in execution - these match up well with the splits where I lost bits and bobs of time to the fastest.
In general though was moving well and trying to push hard up the hills - my fastest splits are mainly on longer legs with big climbs so that is pleasing.

3rd on the course behind BigJon (60mins) and Quentin (62), however v pleased to find myself ahead of all the other M45s and scoop the 60 (edit - 50 apparently) UKOL points :)

C • Pushing hard up the hills 2

Saturday Mar 16, 2013 #

Event: FVO Middle & Long, UK Orienteering League races

9 AM

Orienteering 2:30:00 [1] 15.0 km (10:00 / km) +150m 9:31 / km
shoes: new grey Inov8s

Putting out and checking controls at Tulliallan.
Didn't get off to the best of starts when I managed to carry 31 t-bars into the forest only to reach the first control and find I had left my all-controls map at the car....
All seemed to go off okay after that (with many thanks to Graeme for all his helpful controlling). Just a shame the weather didn't play ball to allow the sunny spectating experience we were hoping for!

Friday Mar 15, 2013 #

5 PM

Running 57:52 12.31 km (4:42 / km) +11m 4:41 / km
shoes: Brooks Ghost 5 2013

Out of the office early enough to run in daylight, to a surprising blue sky window in the weather.
Took the chance to get out on the flat marathon-training tarmac that is the Carse road.

Planned to run 4 miles out and then turn round and do 12x30s on the way home, running a decent pace for 1min between each rep.
Felt pretty decent so extended the outward part to 5 miles, and feeling pretty good on the reps coming back, focus on standing tall with good form........except whether because of that or something else, during the 8th rep I started to get a sharp pain in my stomach. Didn't seem like a stitch. Stopped briefly and it seemed okay, until I tried the 9th rep....

Decided to stop there and trot back - hoping it would go as soon as it arrived, particularly given the number of controls scheduled for putting out on Saturday morning....

Running 20:00 [2] 3.55 km (5:38 / km)
shoes: Brooks Ghost 5 2013

Made my way tentatively back to the car. Pretty sore.

Thursday Mar 14, 2013 #

6 PM

Running 54:36 [3] 7.16 mi (7:38 / mi) +33m 7:31 / mi
shoes: Brooks Ghost 5 2013

Felt terrible to start (as often after a day off) but warmed up after about 25 mins, picked up pace gradually over course of the run. Feeling a bit more like it by the end.

Wednesday Mar 13, 2013 #

Note
(rest day)

Thought about a recovery run, decided a real proper day off would be of more benefit.

Tuesday Mar 12, 2013 #

6 PM

Running warm up/down 21:10 [3] 2.42 mi (8:45 / mi)
shoes: Brooks Ghost 5 2013

Out from uni to Minewoods quarry.

Running intervals 36:00 4.93 mi (7:18 / mi) +100m 6:52 / mi
shoes: Brooks Ghost 5 2013

6x5min threshold with 1min recovery, with Rosco.
Feeling pretty weary and eased into first one at 4:05/km, others between 3:51/km and 4:00/km.
Ross stopped after three to protect a tight calf, hope it is okay...

Running warm up/down 15:30 [2] 1.77 km (8:45 / km)
shoes: Brooks Ghost 5 2013

Back to the cars.

Monday Mar 11, 2013 #

6 PM

Pilates 1:00 [1]
weight:75.7kg

Got there in time for one stretch and the weigh-in!

Circuits 30:00 [2]

Left foot pretty sore as ever after a long run, took a few alternative exercises in places to protect it.

Running 22:26 [3] 2.71 mi (8:17 / mi)
shoes: Brooks Ghost 5 2013

Quick trot round the streets of Dunblane with Rosco.

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