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Training Log: Jon X

In the last 7 days:

activity # timemileskm+m
  Running6 7:37:16 45.04(10:09) 72.49(6:18) 1454
  Orienteering3 2:02:05 10.8(11:18) 17.38(7:01) 180
  Total7 9:39:21 55.84(10:23) 89.87(6:27) 1634
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Tuesday Mar 28 #

7 PM

Running hills 59:14 intensity: (9:23 @1) + (32:42 @2) + (3:25 @3) + (10:21 @4) + (3:23 @5) 8.35 km (7:05 / km) +325m 5:56 / km
ahr:117 max:152 shoes: Brooks Ghost Mar 2016

Uni hills again, drier than last week and daylight this time :)
Legs still weary though, after struggling on the third set I was tempted to end at four sets not do the planned five....managed to persist and even suffer a little more for the last set...
1:41; 0:59
1:42; 1:01
1:48; 1:02
1:41; 1:00
1:37; 0:57

Monday Mar 27 #

8 PM

Running 39:51 [3] 7.35 km (5:25 / km) +36m 5:18 / km
shoes: Brooks Ghost Mar 2016

Day trip to Reading; recovery run round Stirling on way home from airport.

Sunday Mar 26 #

9 AM

Running 3:30:07 intensity: (3:14 @1) + (1:29:59 @2) + (1:22:40 @3) + (34:14 @4) 30.98 km (6:47 / km) +1062m 5:47 / km
ahr:124 max:142

Saturday Mar 25 #

10 AM

Orienteering 41:24 intensity: (18:13 @1) + (20:00 @2) + (3:11 @3) 3.66 km (11:18 / km) +32m 10:49 / km
ahr:99 max:134 shoes: VJ Falcon Aug 2015

Pairs relocation exercise, with Doug.

Orienteering 20:16 intensity: (2:30 @1) + (14:19 @2) + (3:27 @3) 2.43 km (8:21 / km) +20m 8:01 / km
ahr:113 max:134 shoes: VJ Falcon Aug 2015

Line course. Better than my usual effort at these.

Orienteering 12:40 intensity: (10 @1) + (5:06 @2) + (6:57 @3) + (27 @4) 1.89 km (6:42 / km) +22m 6:20 / km
ahr:125 max:137 shoes: VJ Falcon Aug 2015

Compass course. Problems at #1 when I didn't realise I was setting off from the finish not the start (!), okay after that.

Running 7:40 intensity: (2:00 @1) + (5:40 @2) 1.3 km (5:54 / km)
ahr:102 max:111 shoes: VJ Falcon Aug 2015

There and back
2 PM

Running 4:37 intensity: (1:35 @1) + (3:02 @2) 0.7 km (6:38 / km) +1m 6:35 / km
ahr:100 max:110 shoes: VJ Falcon Aug 2015

Jog to the start

Orienteering 7:14 intensity: (15 @1) + (35 @2) + (3:29 @3) + (2:55 @4) 1.33 km (5:26 / km) +21m 5:03 / km
ahr:131 max:139 shoes: VJ Falcon Aug 2015

Simplification course 1.

Orienteering 7:39 intensity: (7 @1) + (16 @2) + (3:18 @3) + (3:58 @4) 1.24 km (6:10 / km) +4m 6:04 / km
ahr:134 max:141 shoes: VJ Falcon Aug 2015

Simplification course 2.

Running 8:00 [2] 1.35 km (5:56 / km) +6m 5:47 / km
ahr:115 max:121 shoes: VJ Falcon Aug 2015

the two jogs between the courses

Running 23:35 intensity: (11 @1) + (4:13 @2) + (11:48 @3) + (7:23 @4) 2.88 km (8:11 / km) +5m 8:08 / km
ahr:130 max:145 shoes: VJ Falcon Aug 2015

Simplification course 3. Slightly tougher underfoot, didn't look at map enough, sloppy and several misses.

Running 34:28 intensity: (6:05 @1) + (28:07 @2) + (16 @3) 4.6 km (7:29 / km) +19m 7:20 / km
ahr:108 max:125 shoes: VJ Falcon Aug 2015

Collecting course 2 then back to the hall. Getting pretty weary by the end.

Friday Mar 24 #

5 PM

Running intervals 1:09:44 intensity: (49:44 @3) + (10:00 @4) + (10:00 @5) 14.98 km (4:39 / km)
shoes: Brooks Ghost Mar 2016

Run out to Blair Drummond junction, then Moneghetti session back for 20mins (the version with 2x90 this time, plus keeping a decent pace between reps), then easy run back from the end. Not feeling amazing heading out, but session went okay

Thursday Mar 23 #

6 PM

Orienteering 32:52 [3] 6.82 km (4:49 / km) +82m 4:33 / km
shoes: Brooks Ghost Mar 2016

Short warmup down to Riverside, SEDS sprintervals from a year or two back (just about enough daylight left for the final few controls), jog back. Then straight to Glasgow to see the entertainment legend that is John Shuttleworth :)

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