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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Big Jon

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  steady run6 3:40:00
  orienteering3 2:02:00
  stretching3 40:00
  running drills1 10:00
  Intervals1 10:00
  Total6 6:42:00

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Sunday Nov 19, 2017 #

steady run warm up/down 10:00 [3]

Lap of parking field and then to start/from finish. Not feeling very sprightly.

orienteering race 40:00 [5]

Green at Balnagowan (longest course available - just as well). Nice course on the western and northern hills. Good variety of leg length and changes of direction. Mostly OK navigation - a bit too far left at 12 and a couple of hesitations in the circle. Legs felt pretty grim from start and it was a grind-fest in the terrain all way round plus struggling to run up hills.
Satisfied with technique and hopefully tougher training will come through for me eventually.

stretching 16:00 [1]

Slightly extended version - should probably try for this in future, longer on each stretch = more benefit.

Saturday Nov 18, 2017 #

steady run 1:30:00 [3]

Guiding at Balmoral for Running the Highlands. A short "long" run - 10 miles. Ripe Hill loop. Glorious sunny crisp clear day but perishing wind higher up - Lochnagar looked glorious but I doubt it would have been possible to stand on the plateau.
Leg managed to survive the start without cramping up, but close. Long downhill from Danzig Sheil junction to forest wasn't kind on my right thigh - feeling pretty tight at top of quads by end, but uphills and twister track once in trees eased it off fine.
Good group (only 3 strong) and decent pace, had the match of them all... just.

stretching 12:00 [1]

Good set

Friday Nov 17, 2017 #


Rest day before long run at Balmoral tomorrow.

Thursday Nov 16, 2017 #

steady run 40:00 [3]

With S, easy at Linn o' Dee checking possible permanent course. Nice day but cold and occasional snow flurries. Legs not very bright.

Wednesday Nov 15, 2017 #

orienteering race 1:00:00 [4]

Deeside Night Cup, Shooting Greens. 4.8km 59-33... 3 small misses (1 minute, 2 mins and about 1 min), really struggling to move quickly in many parts - dead standing bracken and lots of rocks underfoot (though the planner did a good job avoiding the roughest bits of the area).
Relatively happy with how I managed to stay focussed despite slow progress, legs also petty tired though I didn't feel I tested the aerobics - unit lthe run-in (450m along a forest road!).

steady run warm up/down 10:00 [3]

short jog to start and back from finish.

stretching 12:00 [1]

Back to basics.

Tuesday Nov 14, 2017 #

running drills 10:00 [3]

'another set this morning. Right big toe a little sensitive but nothing bad.

Intervals hills 10:00 [3]

Hills from WFC. Decent warm-up then 10x1+1. Well off pace at start but gradually worked through from dire to only poor by end;-) Feeling pretty wrecked on jog back.

steady run warm up/down 50:00 [3]

Monday Nov 13, 2017 #

orienteering 22:00 [3]

Hanging one tape in D&D. Right big toe was incredibly sensitive last night - must have battered in during the event and not noticed due to frozen feet. Not sure I would manage anything but it was OK (took 2 paracetamol).

steady run 10:00 [3]

Jog to start and back - cold wet feet, nae sae nice!

steady run 10:00 [3]

Various short athlete designed training exercises at WFC - good fun.


Had planned an afternoon run on Cairngorms but weather was not pretty and no-one too worried to cancel it.

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