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Training Log Archive: Jon X

In the 7 days ending Feb 4, 2016:

activity # timemileskm+mload
  Running6 6:58:43 46.19(9:04) 74.33(5:38) 9791316.8
  Orienteering1 1:24:47 4.76(17:48) 7.66(11:04) 194196.7
  Circuits1 30:0060.0
  Pilates1 10:0010.0
  Total7 9:03:30 50.95 82.0 11731583.5
averages - weight:78.8kg

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Thursday Feb 4, 2016 #

7 PM

Running 1:16:54 intensity: (32 @1) + (19:25 @2) + (13:58 @3) + (29:27 @4) + (13:32 @5) 16.03 km (4:48 / km) +35m 4:45 / km
ahr:134 max:157 shoes: Brooks Ghost 8 Jan2016

Progression run work-Raploch-Cornton-BofA-Cambuskenneth-Riverside-Raploch-work.

Not too much looking at the watch for pace but trying to gradually increase effort and do 3k-3k-3k-3k-2k-2k with each chunk faster than the last except final 2k as warmdown.
Worked pretty well on pace and on effort measured by HR, except got confused and picked pace up again at 11k not 12k so did 3km not 2km harder as final segment. Final 2k of that felt like I worked harder and HR says I did, pace not helped by the weaving through the subways plus headwind along the river. And perhaps also that I was struggling a little by the end....

Wednesday Feb 3, 2016 #

Event: FVO Night Polmaise
 
6 PM

Orienteering 1:24:47 intensity: (16:46 @1) + (53:06 @2) + (10:28 @3) + (4:13 @4) + (14 @5) 7.66 km (11:04 / km) +194m 9:49 / km
ahr:112 max:149 shoes: VJ Falcon Aug 2015

FVO night race, Polmaise.
aka The Hilarious Night of the Rhodedendrons.

Never before have so many tried for so long to find a mapped "path" through dark green, only to discover later that in fact it was a form line.....

C • haha 3

Running 19:13 intensity: (3:34 @1) + (13:33 @2) + (2:06 @3) 2.19 km (8:46 / km) +101m 7:08 / km
ahr:110 max:129 shoes: VJ Falcon Aug 2015

Control collection. Not so tricky the second time!

Tuesday Feb 2, 2016 #

6 PM

Running 1:18:32 intensity: (11:33 @1) + (41:12 @2) + (5:37 @3) + (14:22 @4) + (5:48 @5) 12.91 km (6:05 / km) +437m 5:12 / km
ahr:119 max:153 shoes: Brooks Ghost 8 Jan2016

Bad traffic so missed Ochils session. Jogged out to the flat bit of Blairforkie Drive (where it was sleeting) to do a solo session of 8x"2mins" up Ferniebank Brae into Glen Road, with jog down recovery.

Eased into it but tried to do each one faster than the previous one. Just managed it....
2:19, 2:16, 2:14, 2:12, 2:11, 2:10.3, 2:10.2, 2:04

Finished off with 8x20s and 20s recovery, and back to the uni.

Monday Feb 1, 2016 #

6 PM

Pilates 10:00 [1]
weight:78.8kg

New scales. They weigh heavy apparently...

Circuits 30:00 [2]

The plan I wrote in December had me omitting the post-circuits jog this week as I was expecting to be weary post-CLS.
With Storm Henry blowing a chilly 60+ mph wind, I was happy to stick to the plan :)

Sunday Jan 31, 2016 #

10 AM

Running 2:31:52 intensity: (1:27 @1) + (2:03:07 @2) + (27:11 @3) + (7 @4) 28.08 km (5:24 / km) +178m 5:15 / km
ahr:120 max:135 shoes: Brooks Ghost 8 Jan2016

Much calmer weather day today, very still. Snow on the ground but the flat route along Loch Venacher to Loch Achray and back was just clear enough to get away with trainers. Which my battered legs appreciated :)

Saturday Jan 30, 2016 #

4 PM

Running 58:01 intensity: (4:21 @1) + (45:32 @2) + (4:20 @3) + (1:00 @4) + (2:48 @5) 9.38 km (6:11 / km) +171m 5:40 / km
ahr:114 max:153 shoes: Inov8 Xtalon 2015

Easy. Legs still v tired.

Friday Jan 29, 2016 #

7 PM

Running 34:11 intensity: (7:19 @1) + (26:52 @2) 5.75 km (5:57 / km) +57m 5:40 / km
ahr:104 max:120 shoes: Inov8 Xtalon 2015

Gentle. Very gentle. Unlike the weather which was very wild!

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