Training Log: Jon X

Running 1:17:24 [2] 12.75 km (6:04 / km) +250m 5:32 / km
ahr:124 max:144 shoes: 2010 Inov8 Roclite

Round Dumyat with Tom, WIll and Trevor, very pleasant out there and a very pleasant pace too :)

Running warm up/down 23:00 [2] 3.08 km (7:28 / km)
ahr:123 shoes: Brooks Adrenaline Aug 2009

Round the loch and drills

Intervals intervals 25:00 [5] 5.08 km (4:55 / km)
max:161 shoes: Brooks Adrenaline Aug 2009

Good group today with Tom, Rosco and JT setting a consistent pace out front and me trying to hold off Gary a distance further back.

12 times 90secs with 60secs recovery. Pretty consistent with the first 9 all 430-440m and then 20m further on the final one.

After a few days running without my orthotics I really noticed them today in terms of footstrike position, would have been more on forefoot/midfoot otherwise. Clinging to that as the reason why I wasn't getting as far as when I ran this session in my racing shoes on this day one year ago!

Running warm up/down 31:46 [1] 4.31 km (7:22 / km)
ahr:112 shoes: Brooks Adrenaline Aug 2009

Gentle jog round the track and campus.

Pilates 30:00 [3]

There for the start!!

Circuits 35:00 [3]
weight:78.5kg

Warm up, circuits including plyos, warm down stretch

Running 25:12 [1] 3.92 km (6:26 / km)

Trot round the golf course, lots of us this week - Tullster, Rosco and Lard as well as Dixie.

Running 56:56 [4] 12.36 km (4:36 / km) +170m 4:19 / km
ahr:135 max:155 shoes: Brooks Adrenaline Aug 2009

Got to Rosco's in the daylight but uncharacteristically we prevaricated until it was dark so headed out on the roads. Steady start out to Cambusbarron but after first 4km at 5mins/k pace, a couple of hill efforts (Quarry Road etc) extended into a good ongoing tempo pace. Finished with a hard effort up Back Walk before a gentle jog along the last stretch.

Just what was needed.

Orienteering 1:21:00 [1] 5 km (16:12 / km) +265m 12:48 / km

Site checking in the Trossachs with MC, useful technique training and at one point gave her a perfect demo of how to make a parallel error.....

Note

Legs felt dead today and really wanted to do a recovery run after efforts of the last two days, too incompetent though and ran out of time.