Training Log Archive: Jon XIn the 7 days ending Dec 8, 2014:
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Monday Dec 8, 2014 #
6 PM
Pilates 20:00 [1]
weight:76.1kg
Circuits 30:00 [2]
shoes: Brooks Ghost 5 2013
Running 25:31 [3] 4.16 km (6:08 / km) +70m 5:39 / km
shoes: Brooks Ghost 5 2013
Frosty golf course on clear starry night. Lovely.
Sunday Dec 7, 2014 #
10 AM
Orienteering race 13:08 [5] 3.0 km (4:23 / km) +50m 4:02 / km
shoes: Brooks Ghost 7
Race 1, Springburn Park.
Fast and easy.
5sec wobble/deviation en route to #2
10-15 sec lost at #8 when missed the gap in the hedge and had to run round.
Okay otherwise.
Rog missed #1 but killed me on the dead run at the end along the fence to the finish, from 4 secs behind to 4 secs ahead!
Patrick 13:03, Rog 13:04. Gap behind. All to play for!
Fast and easy.
5sec wobble/deviation en route to #2
10-15 sec lost at #8 when missed the gap in the hedge and had to run round.
Okay otherwise.
Rog missed #1 but killed me on the dead run at the end along the fence to the finish, from 4 secs behind to 4 secs ahead!
Patrick 13:03, Rog 13:04. Gap behind. All to play for!
Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Brooks Ghost 7
Decent warm up (unusually for this event!) - thanks to i) the snow stopping and ii) running-again Tessa dragging me for a lap round the outside of the park.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X-talon 2014
Did a warm down too! With Rosco and Graeme.
12 PM
Running 12:02 [5] 2.77 km (4:21 / km) +10m 4:16 / km
shoes: Inov8 X-talon 2014
Race 2, Glasgow Green. Fast and easy and virtually flat.
Little bit hesitant to #1 (couldn't really read the detail in the circle). Knew it wasn't on a fence though which meant I did better than the several who mispunched here
15/20sec gone via muppetry at #5 where I thought it was on end of green, first stopped too soon then realised the green continued, then still couldn't find it until read descriptions and realised it was on spur and so was actually in the trees. Several others mispunched at fence or depression controls here too.
Okay otherwise.
Rog missed #1 again and again killed me on the dead run to the finish, this time took 9 secs (!) on the run-in to go from 6 secs behind to 3 secs ahead!
Rog 11:59, me 12:02, Patrick 12:14. Looking forward to a three-way battle in the chase - until it turned out Rog had mispunched :(
Little bit hesitant to #1 (couldn't really read the detail in the circle). Knew it wasn't on a fence though which meant I did better than the several who mispunched here
15/20sec gone via muppetry at #5 where I thought it was on end of green, first stopped too soon then realised the green continued, then still couldn't find it until read descriptions and realised it was on spur and so was actually in the trees. Several others mispunched at fence or depression controls here too.
Okay otherwise.
Rog missed #1 again and again killed me on the dead run to the finish, this time took 9 secs (!) on the run-in to go from 6 secs behind to 3 secs ahead!
Rog 11:59, me 12:02, Patrick 12:14. Looking forward to a three-way battle in the chase - until it turned out Rog had mispunched :(
Running warm up/down 10 [3] 1.0 km (10 / km)
shoes: Inov8 X-talon 2014
Not so diligent on the warm up and down this time. The nice hot coffee and soup in the People's Palace before and after the race were good though!
2 PM
Orienteering race 25:32 [5] 4.35 km (5:52 / km) +100m 5:16 / km
shoes: VJ Falcon 2013
Race 3, Cathkin Braes.
Proper orienteering terrain this time (new area to me too).
7 secs lead over Patrick to defend....
Started fast with a supposedly safe route round the tracks. Not well executed (rushing....) so probably dropped about 30s. Patrick had gone straighter so no idea if he was already through it or not....
Went high to #2, managed to lose 30-40s in the circle. Still no Patrick, so looking like he might indeed be ahead....
Went high to #3, pretty sure that wasn't best. Spiked it okay and as I went back up the slope to #4, I spied Patrick dropping down to it from the same route as me, phew.
But then promptly overran #4 massively, ended up beyond #5! About 90s dropped and Patrick punching right behind...
Feeling the pressure from there, always ahead but never by more then 10secs. Wobbled at #9 but managed to stay ahead there and then keep the gap pretty constant across the open to the final two controls (relieved when the flag in the vague re-entrant showed up directly in front of me), and up the hill for a 6sec gap at the finish.
Rog showed what should have been with 22:48, Patrick was 25:31 and me 25:32.
Freezing day but a massively fun series of races as ever. Rumour has it that they might be in the summer next year - holding them on a warm sunny day would be awesome!
Proper orienteering terrain this time (new area to me too).
7 secs lead over Patrick to defend....
Started fast with a supposedly safe route round the tracks. Not well executed (rushing....) so probably dropped about 30s. Patrick had gone straighter so no idea if he was already through it or not....
Went high to #2, managed to lose 30-40s in the circle. Still no Patrick, so looking like he might indeed be ahead....
Went high to #3, pretty sure that wasn't best. Spiked it okay and as I went back up the slope to #4, I spied Patrick dropping down to it from the same route as me, phew.
But then promptly overran #4 massively, ended up beyond #5! About 90s dropped and Patrick punching right behind...
Feeling the pressure from there, always ahead but never by more then 10secs. Wobbled at #9 but managed to stay ahead there and then keep the gap pretty constant across the open to the final two controls (relieved when the flag in the vague re-entrant showed up directly in front of me), and up the hill for a 6sec gap at the finish.
Rog showed what should have been with 22:48, Patrick was 25:31 and me 25:32.
Freezing day but a massively fun series of races as ever. Rumour has it that they might be in the summer next year - holding them on a warm sunny day would be awesome!
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: VJ Falcon 2013
Mostly warm down although a mad dash down to the front of the waiting line of chasing-starters was also needed....
Saturday Dec 6, 2014 #
6 PM
Running 38:00 [3] 7.1 km (5:21 / km) +50m 5:10 / km
shoes: Brooks Ghost 7
When with all the day free but busy in the evening, I find it is always best to faff about and end up needing to run by headtorch with only a short window of time left available....
Friday Dec 5, 2014 #
7 PM
Running 36:40 [3] 6.92 km (5:18 / km) +67m 5:03 / km
shoes: Brooks Ghost 7
Short of time again but decided to be late so I could do a little longer today than I did yesterday - to try and meet at least minimum duration for housewife to accept me including it as training...
Thursday Dec 4, 2014 #
7 PM
Running 20:32 [4] 4.88 km (4:12 / km) +45m 4:01 / km
shoes: Brooks Ghost 7
Appointment in the village at 7.30pm
Not out of the door for a run until 7.05pm.
Haven't decided yet whether to do the Marcothon but not wanting to lose the option just yet.
Rules for it are 3miles or 25mins, whichever comes first.
Didn't have time to do 25mins....
Not out of the door for a run until 7.05pm.
Haven't decided yet whether to do the Marcothon but not wanting to lose the option just yet.
Rules for it are 3miles or 25mins, whichever comes first.
Didn't have time to do 25mins....
Wednesday Dec 3, 2014 #
7 PM
Orienteering 1:15:00 [2] 8.0 km (9:23 / km) +100m 8:49 / km
shoes: VJ Falcon 2013
Stealth-o at Colzium.
Ran round the final loop first, pretty well. Then on to do the first two controls, very very badly.
Cut off a couple to stay ahead of tape-collector Roger, then round the rest on the southern part slowly but competently, finding the tapes fine.
From there trotted steadily round the longer legs in the middle section getting the tapes in, and control-picked my way round the tricky butterfly controls to collect them too.
Properly tricky in places - especially in the rain and mist. Very varied too. Nice planning Jase!
Ran round the final loop first, pretty well. Then on to do the first two controls, very very badly.
Cut off a couple to stay ahead of tape-collector Roger, then round the rest on the southern part slowly but competently, finding the tapes fine.
From there trotted steadily round the longer legs in the middle section getting the tapes in, and control-picked my way round the tricky butterfly controls to collect them too.
Properly tricky in places - especially in the rain and mist. Very varied too. Nice planning Jase!
Tuesday Dec 2, 2014 #
Note
From the latest Events and Competition Committee minutes....."BOC 2017 will clash with World Masters, but cannot be helped".
Seriously? Three years notice not enough?
BOC in the Lakes so should be good - but WMOC in NZ was already sounding good too....
Seriously? Three years notice not enough?
BOC in the Lakes so should be good - but WMOC in NZ was already sounding good too....
6 PM
Running warm up/down 27:35 [2] 5.13 km (5:23 / km) +20m 5:16 / km
shoes: Brooks Ghost 7
Ten mins too late for Ochils intervals and not sure what session or where.....tried the top road by Airthrey Castle and then headed across below Minewoods to check out the possible roads there.
No joy so settled for a session of...
No joy so settled for a session of...
Intervals intervals 42:55 7.28 km (5:54 / km) +260m 5:00 / km
shoes: Brooks Ghost 7
...a set of 8 hill reps up Ferniebank Brae from the bottom of Blairforkie Drive, and round to the Pendreich/Glen Road junction. Jog back down recovery.
2:18
2:21
2:27
2:28
2:25
2:26
2:25
2:28
Did a very similar session in Jan 2013 with Ochils, not going as strongly as I did that day. Not really surprising as that day I was trying to keep up with Catriona and Tessa!
2:18
2:21
2:27
2:28
2:25
2:26
2:25
2:28
Did a very similar session in Jan 2013 with Ochils, not going as strongly as I did that day. Not really surprising as that day I was trying to keep up with Catriona and Tessa!
Running warm up/down 14:22 [3] 2.64 km (5:27 / km) +20m 5:15 / km
shoes: Brooks Ghost 7
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