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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Big Jon

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  steady run4 4:40:00
  orienteering2 2:26:00
  Pilates1 1:00:00
  stretching4 56:00
  Physio exercises2 30:00
  Testing1 20:00
  Intervals1 20:00
  Total6 10:12:00

» now

Sunday Dec 10, 2017 #

steady run warm up/down 25:00 [3]

To start and back from community centre.

orienteering race 56:00 [5]

Blue, Birsemore (longest course). Tough, tough start - straight up the hill... but at least this set up some nice flattish then downhill legs. Caught AMc and LG at 4/5 then led them through the next few and LG kicked at 2nd last and left me for dead! Tried a different route but still behind when we dropped onto the track near last control.
Pleased with my O - a couple of small wobbles in the circle (maybe 15 & 30 secs) but all else clean. Many controls quite simple and open to approach angle.
Midway through the course I started smiling and thinking "this is great, just what orienteering should be like".
Great area and undergrowth down, firm underfoot, cold & crisp with sunny skies. Good day to be running!

Physio exercises 15:00 [2]

Not as bad as yesterday - less tired.

stretching 15:00 [1]

Saturday Dec 9, 2017 #

steady run 2:15:00 [3]

With Deeside Runners (plus JG and E), Ballater, long Glen Muick hill towards Mt Keen to high point then double back and out to Pannanich Hill wee iron mannie, down mtb track and then cut through east end of Pain to road, back along pavement then up to Canadian lumberjack village and back. Right leg uncomfortable for bits esp going down mtb track - not fully trusting it so quite tense.
Snow cover but very thin. Bitter wind along top tracks.

Physio exercises 15:00 [2]

First set of exercises - effort level 2 because some are tough, hope to be able to drop level to 1 in time...

Friday Dec 8, 2017 #

Testing 20:00 [2]

Physiological testing to try to find original cause of leg problems. Good news - plenty of imbalance discovered... so lots of exercises/stretches to do. Maybe I will be able to run properly again sometime!


Aching and generally tired in glutes, hips, calfs etc so avoided doing anything else. Will start the prescribed exercises tomorrow.

stretching 13:00 [1]

Paying attention to right side.

Thursday Dec 7, 2017 #

steady run 34:00 [3]

Run in Braes with S checking old map - nice running and some nice bits of morrain detail. Legs feeling tired - not sure why.

steady run 45:00 [3]

Dropped on Tarland road and back along Tarland Way then over to Deeside Way past old mill. Struggling from the start - legs feeling heavy and lifeless. Decided that I was lacking energy, food last night was a sandwich meal at 6-Day Co meeting...

stretching 13:00 [1]

Tuesday Dec 5, 2017 #

orienteering 1:30:00 [3]

Checking planners comments, lovely forest, legs OK but tired by end.


Out for total of 2-30 surveying.

stretching 15:00 [1]

Monday Dec 4, 2017 #

steady run 8:00 [3]

A bit late so extra short at Hill of Banchory. Legs feeling OK.

Pilates 1:00:00 [1]

Good session.

steady run warm up/down 33:00 [3]

Victory Hall to west along Deeside Way and back.

Intervals intervals 20:00 [5]

Long intervals, 5x4+2 along Deeside Way to west of Aboyne. Going OK and still feeling fairly decent by end. 2 out 3 back, 3&4 were each 6-10 secs faster than 1&2.
Lower right ham slightly tight during warm-up but eased during intervals- either warmed up or else different running style at speed is better for it. Right quad a bit achey by end - seemed to be fast knee lift that was tiring it.
All in all a decent session and seemed to be progressing compared to last 2 weeks. Maybe finally getting back into things. Having a gait analysis with James Cruickshank on Friday.

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