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Training Log Archive: Jon X

In the 7 days ending Feb 18, 2016:

activity # timemileskm+mload
  Running6 6:48:28 44.35(9:13) 71.37(5:43) 10891362.6
  Orienteering1 1:22:00 6.58(12:28) 10.58(7:45) 184371.5
  Circuits1 30:0060.0
  Pilates1 30:0030.0
  Total7 9:10:28 50.93 81.96 12721824.1
averages - weight:76.8kg

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FrSaSuMoTuWeTh

Thursday Feb 18, 2016 #

12 PM

Running 28:54 [3] 6.25 km (4:37 / km) +7m 4:36 / km
shoes: Brooks Ghost 7 Mar 2015

Just enough time at lunchtime to squeeze in three miles. Unfortunately this route turned out to be four miles......

Wednesday Feb 17, 2016 #

Event: FVO Night Gallamuir Wood
 
6 PM

Running 11:02 intensity: (1:52 @1) + (51 @2) + (5:40 @3) + (2:39 @4) 1.8 km (6:08 / km) +11m 5:57 / km
ahr:119 max:145 shoes: VJ Falcon Aug 2015

Couple of laps of playing field then to the start

Orienteering 45:35 intensity: (16 @1) + (3:23 @2) + (10:15 @3) + (22:15 @4) + (9:26 @5) 6.12 km (7:27 / km) +122m 6:47 / km
ahr:139 max:154 shoes: VJ Falcon Aug 2015

FVO night race, Gallamuir.
Nice new area! But that loch does not have a dam as a route choice option, it is just the edge of the map....

Orienteering 36:25 intensity: (3:02 @1) + (31:34 @2) + (1:49 @3) 4.47 km (8:09 / km) +62m 7:38 / km
ahr:111 max:132 shoes: VJ Falcon Aug 2015

Flag collection with Fraser

Tuesday Feb 16, 2016 #

6 PM

Running 1:02:32 [2] 11.76 km (5:19 / km) +36m 5:14 / km
shoes: Brooks Ghost 8 Jan2016

Still soreness and quads and concerning calf tightness, easy does it....

Monday Feb 15, 2016 #

6 PM

Pilates 30:00 [1]
weight:76.8kg

Weight starting to come down. Although I would be delighted if it did also turn out that the new scales overstate things, as some would have us believe...
C • It's all rumours! 2

Circuits 30:00 [2]
shoes: Brooks Ghost 8 Jan2016

Still a bit of calf concern so subbed in alternative exercises where needed.

And pavements in Dunblane covered in ice which made it an easy decision that I would be wiser not to do a post-circuits jog :)

Sunday Feb 14, 2016 #

4 PM

Running 2:13:50 intensity: (55 @1) + (1:59:35 @2) + (13:20 @3) 25.18 km (5:19 / km) +151m 5:10 / km
ahr:119 max:130 shoes: Brooks Ghost 8 Jan2016

Some easy miles, definitely not worried about the pace after yesterday. Felt pretty fine and easy for the first hour but the mini climb up Blairforkie reminded me my legs were tired, and then my calf started sending reminders that running too far would be pushing my luck.....

Eased off the pace a bit to protect it, and cut route a couple of km short. A few more twinges near the end but okay I think, need to be careful for next couple of days but lower volume week this week anyway.

Saturday Feb 13, 2016 #

1 PM

Running 31:16 intensity: (1:36 @1) + (18:42 @2) + (10:58 @3) 4.79 km (6:31 / km) +115m 5:50 / km
ahr:121 max:134 shoes: VJ Falcon Aug 2015

With rucksack from the school up to the race. Timed to arrive about ten mins before the start. Got there to find my bumbag for the race was not in my rucksack....
Luckily was wearing most of my kit for the jog up, and Kirsten to the rescue with spare compass and bumbag!

Running race 1:09:00 intensity: (10 @1) + (12 @2) + (17 @3) + (51:21 @4) + (17:00 @5) 9.33 km (7:24 / km) +669m 5:27 / km
ahr:144 max:153 shoes: VJ Falcon Aug 2015

Carnethy 5 2016, 124th place (of 499 finishers).

Very snowy and low vis (both Scald Law and Carnethy summits took me a bit by surprise) and ran whole race in leggings, helly and jacket, hat and gloves. Cold wind but not too strong. Better to be a runner than a spectator marshal in this stuff!

Snow a bit compacted by the studs of those ahead which was helpful - but the loose snow outside the line of runners made it tricky to overtake, particularly uphill. Times maybe 3-4mins (?) slower than in good conditions.

Wasn't too sure how it would go but fairly satisfied in the end. This is my third best position in twelve attempts (81st 2008 and 99th 2013) but conditions meant only my fifth best time - although in fact my closest re percentage behind the winner, very similar to that of 2008. The lead group were breaking the trail this year though, which would explain it...

Prasad won in 54:08, his first win and striking a blow for the V40s!

Splits
Scald Law 18:42
South Black Hill 3:38
East Kip 6:23
West Kip 4:08
Carnethy 28:05 (9:32 down to The Howe, 18:33 ascent)
Descent to finish 8:03

Running 30:53 intensity: (1:08 @1) + (29:16 @2) + (29 @3) 4.65 km (6:38 / km) +3m 6:37 / km
ahr:115 max:126 shoes: VJ Falcon Aug 2015

Jog back with Will.

Friday Feb 12, 2016 #

6 PM

Running 41:01 intensity: (3:00 @1) + (26:02 @2) + (10:17 @3) + (1:42 @4) 7.6 km (5:24 / km) +97m 5:04 / km
ahr:117 max:140

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