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Training Log: Jon X

In the last 7 days:

activity # timemileskm+m
  Running6 4:43:03 33.59(8:26) 54.05(5:14) 541
  Orienteering1 58:24 6.72(8:42) 10.81(5:24) 175
  Total6 5:41:27 40.3(8:28) 64.86(5:16) 716
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WeThFrSaSuMoTu

Sunday Jan 22 #

3 PM

Running 1:19:29 intensity: (44 @1) + (35:22 @2) + (31:33 @3) + (4:08 @4) + (7:42 @5) 13.81 km (5:45 / km) +226m 5:19 / km
ahr:125 max:159 shoes: Brooks Ghost Aug 2016

Dropped off on the way home to use the last of the daylight, nice route past North Third and through the quarry at Polmaise, then down the Cambusbarron back road and home on the forest road through Touch.

Saturday Jan 21 #

10 AM

Running warm up/down 13:09 intensity: (54 @1) + (4:06 @2) + (2:08 @3) + (3:19 @4) + (2:42 @5) 2.39 km (5:31 / km) +36m 5:07 / km
ahr:130 max:154 shoes: Inov8 Xtalon 2015

Running 30:08 intensity: (12 @1) + (8 @2) + (5 @3) + (5:42 @4) + (24:01 @5) 6.98 km (4:19 / km) +130m 3:57 / km
ahr:149 max:154 shoes: Inov8 Xtalon 2015

Devil's Burdens leg one. Time includes control card (!) and key handover so may have just sneaked under 30:00.......although offical times seem to be 30secs or so too long.
One place behind John Stevenson, which would be more encouraging if he wasn't still in rehab from a major knee op!

Our team of mainly old crocks finished 36th of 147 teams, not bad :)

Running 6:19 intensity: (13 @1) + (6:06 @2) 1.01 km (6:13 / km) +7m 6:01 / km
ahr:113 max:119 shoes: Inov8 Xtalon 2015

Warm down to collect the car, needed some sort of jog to give a chance of making it round Edinburgh later on...
1 PM

Running warm up/down 7:18 intensity: (1 @1) + (5:58 @2) + (1:19 @3) 1.16 km (6:18 / km) +2m 6:14 / km
ahr:120 max:130 shoes: new Kinvara 2016

To the start. Not very lively.

Orienteering 58:24 intensity: (10 @1) + (46 @2) + (5:46 @3) + (35:51 @4) + (15:51 @5) 10.81 km (5:24 / km) +175m 5:00 / km
ahr:143 max:153 shoes: new Kinvara 2016

Edinburgh City Race, M40+ (and Women Open).

M40 won by Paul C in 50:57 and Women Open by Tessa in 49:59.

Not a great performance by me even allowing for some leg tiredness, lost over a minute on the second long leg and all very hesitant and scrappy in the more fiddly stuff through the second half. Found the map quite hard to read at 1:5000, maybe some of the gaps are minimum spec when printed at 1:4000 (??).

Well behind Grace (just under 54) and Rog (just over 54). Good effort by Rog after a full-on effort on hilly Burdens leg two beforehand

Friday Jan 20 #

7 PM

Running 30:35 [3] 5.58 km (5:29 / km) +57m 5:13 / km
shoes: Brooks Ghost Aug 2016

Thursday Jan 19 #

6 PM

Running 34:19 intensity: (2:27 @1) + (12:30 @2) + (11:40 @3) + (7:42 @4) 7.01 km (4:54 / km) +24m 4:49 / km
ahr:124 max:144 shoes: Brooks Ghost Aug 2016

Wednesday Jan 18 #

7 PM

Running 1:21:46 intensity: (42 @1) + (1:01:12 @2) + (15:06 @3) + (4:31 @4) + (15 @5) 16.11 km (5:05 / km) +60m 4:59 / km
ahr:122 max:149 shoes: Brooks Ghost Aug 2016

Steady miles, tired legs. Pulse a bit low (once measure of it settled down), even with tired legs maybe should have pushed it up into the 130s at least...

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