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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 9 days ending Aug 7, 2011:

activity # timemileskm+m
  Orienteering6 7:38:03 34.82(13:09) 56.04(8:10) 2205
  Running6 1:42:00 7.46(13:41) 12.0(8:30) 190
  Total6 9:20:03 42.28(13:15) 68.04(8:14) 2395

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Sunday Aug 7, 2011 #

Note
(rest day)

Earned.

Saturday Aug 6, 2011 #

12 PM

Orienteering race 1:08:18 [5] 9.44 km (7:14 / km) +271m 6:20 / km
shoes: VJ Falcon 2011

Day Six - Ardchattan
A race too far for me even though I didn't feel too bad on the way to the start. Uphill first few controls were a real slog and it was all I could do to run - mainly kept going because I could see Neil Conway (my two minute man) ahead and could tell I was slowly catching him. Then the course stopped going up and he started to pull away again! Got to the far end of the course after the two long legs and my legs were gone, really struggled on the last few and had to walk a bit, pretty much crawled into the finish.

21st today (and two places behind Neil in the end) and 22nd overall (one place behind Martin W and two behind Neil). Thought I might have done better overall but not too fussed as after the previous few weeks I was delighted just to succeed in running all six days.

A good week of running in the bank - seven weeks to Berlin now.....

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +190m 6:47 / km
shoes: VJ Falcon 2011

Friday Aug 5, 2011 #

1 PM

Orienteering race 1:10:54 [5] 9.26 km (7:39 / km) +235m 6:48 / km
shoes: VJ Falcon 2011

Day 5 - Lochnell and Shenavallie
Up for it today - UK Masters Cup race and a late start, plus terrain that I thought would suit me.
Started maybe a little cautiously through the woodland plus lost time to #7 where I struggled to find a way out to the beach then perhaps went too far round to the right. Didn't realise at the time how much I had lost but looks like it was around 1.5mins. Apart from that then ran hard and lost very little time, pleased with my run.

4 mins behind Jase and 3 mins behind Ben - lost all my time to both of them in the first half.
Rob won again (as day one) - he ran 7 mins quicker than me. I was 11th today.

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: VJ Falcon 2011

Thursday Aug 4, 2011 #

10 AM

Orienteering race 1:38:15 [4] 9.97 km (9:51 / km) +501m 7:53 / km
shoes: VJ Falcon 2011

Day Four - Torinturk
Early start today in the pouring rain. Rough tough first part to the course and I was struggling with the running. So quite early on I got into the mindset that today would be a discard day and never really attacked as hard as needed by the terrain. And then just before #11 I hit my shin very very hard on a boulder hidden in the bracken - at the time it just hurt an awful lot and I was able to get on and finish, but later it swelled up with a haematoma which stuck out further than my knee! Looked dramatic but ice and compression brought it down okay.
Unsurprisingly slow round the last section and way down on the day, finished in 39th place.

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: VJ Falcon 2011

Hasty run to the start after putting up JOK and FVO tents, just got there in time. Felt more tired than warmed up :(

Wednesday Aug 3, 2011 #

Note
(rest day)

The sun came out for the rest day.
So we lay on the beach.

Tuesday Aug 2, 2011 #

11 AM

Orienteering 1:12:54 [5] 9.21 km (7:55 / km) +419m 6:27 / km
shoes: VJ Falcon 2011

Day Three - Creag Mhic.
Determined to orienteer better today and did so, little time lost except ridiculous failure to locate the crossing point to #4 cost about 2mins. Ben beat me by 3 seconds today instead of 12minutes - however the later starters all came piling in with faster times and despite a much better run I was 24th today and my lowest position so far. Partly down to it tracking up - maybe also it was easier than I thought and I could have run harder?

Orienteered properly today though which was a distinct improvement. And no real problems with injury after three days so feeling more confident in the running now too.

Running 10:00 [3] 1.0 km (10:00 / km)
shoes: VJ Falcon 2011

Monday Aug 1, 2011 #

12 PM

Orienteering race 1:17:45 [5] 9.29 km (8:22 / km) +309m 7:11 / km
shoes: VJ Falcon 2011

Day Two - Ardnaskie
Another late-ish start and pleasantly surprised to feel no great injury effects from yesterday, so determined to push hard today.

Wobbled at #2, rushed #3 and made a massive parallel error losing ages, then another howler at #4 where I found a number of brackeny knolls but they weren't the ones either side of the flag (which were the only two such on the map....).

Caught a massive 12 mins by Ben at #4 and we had a good race back from there for the final three-quarters of the course. Same speed back from #4 as Andy Dale in second place. Ben was 5th and I was 22nd. Another (massive) missed opportunity.

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: VJ Falcon 2011

Sunday Jul 31, 2011 #

2 PM

Orienteering race 1:09:57 [5] 8.87 km (7:53 / km) +469m 6:14 / km
shoes: VJ Falcon 2011

Day One - Dunollie and Dunstaffnage.
Late start after helping, Jase starting three mins behind me. Felt not too bad but trying to force it a bit and never really on top of things. Missed at #4 which was more 'in the bracken' than 'between the hills' and then should have let Jase lead me to #5 instead of going a different way in the circle - no prizes for guessing which of us was right!

Kept rushing and missing and overtook Ross Lilley a few more times round the rest of the course. Finished 12 mins down in 22nd. Not a great start to the week and a missed opportunity for a decent result off a late start.

Running warm up/down 30:00 [2] 3.5 km (8:34 / km)
shoes: VJ Falcon 2011

Decent warmup and a jog back to the white start afterwards to pick up the car.

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