Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Jon X

In the 7 days ending Mar 18, 2012:

	activity	#	time	miles		km		+m	load
	Running	5	2:28:42	12.8	(11:37)	20.6	(7:13)	30	281.8
	Orienteering	2	1:59:29	9.38	(12:45)	15.09	(7:55)	650	1046.4
	Pilates	1	40:00						80.0
	Circuits	1	25:00						100.0
	Intervals	1	14:00	1.74	(8:03)	2.8	(5:00)		140.0
	Total	5	5:47:11	23.92		38.49		680	1648.2
averages - weight:77.9kg

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Sunday Mar 18, 2012 #

12 PM

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: VJ Falcon 2011

Half-decent warm up along the road and back and then up to the start. Some stretching too.

Orienteering race 1:10:01 [5] 8.69 km (8:03 / km) +350m 6:42 / km
shoes: VJ Falcon 2011

SOL1 Torinturk. Get to do the Short Brown these days. 1st M45 but behind Messrs Orr and Longhurst on M50!

Good fun and running hard at times, too many legs without a proper plan though and paid for it with 1 min gone several times plus 3 mins gone at 14 where the spur I used as attack point was actually one spur further on with control adjacent.....

Saturday Mar 17, 2012 #

2 PM

Orienteering race 49:28 [4] 6.4 km (7:44 / km) +300m 6:16 / km
shoes: VJ Falcon 2011

Clyde middle distance at Collie Nathais, Black course.

Won by Jegor in 37. Marcus 40, Jase 42, Rog 44. Marcus and Jase both passed me out there.

Great area although very soggy and hence very physical. Never lost very long at any one control (a minute at 6 was biggest) but just frittered away time by not being accurate enough in selection or in the circle.

Didn't run hard enough at the end and let Rosco disappear into the distance across the open to the final control. This was careless as I let a 25second lead over Prof Ackland at the penultimate turn into a 2second deficit at the finish!

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: VJ Falcon 2011

To start/finish and back.

Friday Mar 16, 2012 #

Note
(rest day)

Achilles still tight, took another day off. Went to see The Best Exotic Marigold Hotel instead - great fun but top film. Didn't recognise Jaipur though!

Thursday Mar 15, 2012 #

Note
(rest day)

Tried to persuade myself that my achilles needed a rest plus some stretching. Found myself easily persuaded.

Wednesday Mar 14, 2012 #

6 PM

Running 1:01:00 [1] 7.2 km (8:28 / km)
shoes: Brooks Ghost 2011

FVO torch run (mostly - torch died near the end) up the Allan Water. Achilles very tight so took it very easy. New map helpful in identifying where we could and couldn't go......

Tuesday Mar 13, 2012 #

7 PM

Intervals intervals 14:00 [5] 2.8 km (5:00 / km)
shoes: Brooks Adrenaline Aug 2009

Limited time but nipped up to the uni for short session on the track.

Did 6x400m starting every 2 mins (in 84, 84, 85, 85, 86, 86).

Not sure that was the best session - might have been better to go for longer recoveries and focus more on speed. Did at least finish off with 4 x comedy sprints. Although they weren't very speedy either.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Brooks Adrenaline Aug 2009

Bit of a token warm up on the pitches and a few drills on the track. Had to head straight off afterwards.

Monday Mar 12, 2012 #

6 PM

Pilates 40:00 [2]
weight:77.9kg

Circuits 25:00 [3]
shoes: Brooks Adrenaline Aug 2009

20/10 then 20/5
Right achilles still dodgy.

Running 22:42 [3] 4.4 km (5:10 / km) +30m 4:59 / km
shoes: Brooks Adrenaline Aug 2009

Short road loop with Rosco.

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