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Training Log Archive: Jon X

In the 7 days ending Feb 29, 2016:

activity # timemileskm+mload
  Running6 4:10:19 29.78(8:24) 47.92(5:13) 331927.9
  Orienteering3 3:38:18 17.5(12:28) 28.17(7:45) 514884.8
  Circuits1 30:0060.0
  Pilates1 5:005.0
  Total6 8:23:37 47.28 76.08 8461877.7

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Monday Feb 29, 2016 #

6 PM

Pilates 5:00 [1]

Got there eventually.

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

Could do with starting to do some more plyos now. Risky on a Monday after racing on a Sunday though, not sure my leg muscles could take it!

Running 23:14 [3] 4.1 km (5:40 / km) +59m 5:17 / km
shoes: Brooks Ghost 8 Jan2016

Loop from Dave's before celebratory drinks with Rosco. Nice of the pub to give us both a bonus free pint just before closing time.....

Sunday Feb 28, 2016 #

Event: Midlands Championships (UKOL)
 
12 PM

Running warm up/down 17:33 intensity: (2:26 @1) + (15:00 @2) + (7 @3) 2.7 km (6:30 / km) +25m 6:13 / km
ahr:104 max:126 shoes: VJ Falcon 2015

To the start via warm-up map and dropping kit at the finish.

Orienteering 1:04:53 intensity: (19 @1) + (20 @2) + (1:18 @3) + (59:42 @4) + (3:14 @5) 12.45 km (5:13 / km) +144m 4:56 / km
ahr:142 max:153 shoes: VJ Falcon 2015

Midlands Champs, Sherwood Forest
M45L, 11.0km. 1st place (but Clive 62:57 on M50L and Phil Murray 64:21)

Nice runnable forest and much more the sort of hard racing I was looking for from this weekend as part of marathon training.

Pushed hard all the way, didn't lose much time
#6 - lost 30s by going out left to the forest road (too far, should have stayed in the forest)
#15 - maybe 20s being a bit unsure and checking wrong bush first
#16 - about 30-35s by leaving #15 too far north, hesitant in the circle as never knew exactly where I was.
A couple of other 5s or so hesitations to see the flag, plus not the best line through the terrain a couple of times when running out to line feature (early on the long leg and then to crossing point late on), not enough compass use.

(Garmin was stopped for a couple of mins mid long leg, time/distance corrected)

Happy with the run and fitness for this stage, still strong at the end.

Running 12:13 intensity: (3:32 @1) + (8:41 @2) 1.75 km (7:00 / km) +13m 6:45 / km
ahr:101 max:113 shoes: VJ Falcon 2015

Back from the finish with the remnants of the Wardy-boy Shinkansen, then a (little) bit extra.

Saturday Feb 27, 2016 #

Event: British Night Championships (UKOL)
 
7 PM

Running warm up/down 5:00 intensity: (51 @1) + (3:49 @2) + (20 @3) 0.8 km (6:15 / km)
ahr:104 max:130 shoes: VJ Falcon 2015

Not the most impressive warmup ever. It was nice and warm in the sports hall that I lingered in beforehand though....

Orienteering 1:23:57 intensity: (2:50 @1) + (31:34 @2) + (34:01 @3) + (15:32 @4) 10.16 km (8:16 / km) +196m 7:32 / km
ahr:125 max:145 shoes: VJ Falcon 2015

British Nights M45L, 8th place.
A long way behind winner Jason Inman's 65:00 - amazingly despite many podiums in the last ten years, this is Jase's first national title since he was a junior- CONGRATS!!

Scrappy brambly area with many many small paths. Clear from early on that it needed care and lots of stop-check-start even just to follow the paths. Also clear from early on that I didn't have the patience for that.

As a result then I probably knew where I was about 50% of the time (max) in the first half but was still only three mins down at #13. It got a lot worse after that, eventually with 8mins dropped at #18 including a lot of wading through marsh and bramble.

Found it all quite entertaining. Mostly.

Friday Feb 26, 2016 #

Note
(rest day)

It all caught up with me today. Two days this week already with just a short run squeezed in, today I felt rubbish all day, had loads on at work, and a long drive in the evening. It took a while but eventually I persuaded myself a rest day was actually a good idea.

Thursday Feb 25, 2016 #

12 PM

Running 27:53 intensity: (14 @1) + (5:23 @2) + (4:53 @3) + (14:11 @4) + (3:12 @5) 6.35 km (4:23 / km) +8m 4:22 / km
ahr:136 max:151 shoes: Brooks Ghost 8 Jan2016

At a work thing this afternoon/evening, so found a short window for some fartlek of sorts at lunchtime.

Wednesday Feb 24, 2016 #

6 PM

Running 13:20 intensity: (1:36 @1) + (6:08 @2) + (5:36 @3) 2.19 km (6:06 / km) +44m 5:32 / km
ahr:116 max:130 shoes: VJ Falcon 2015

Run to the start, decent turn out tonight.

Orienteering 1:09:28 intensity: (23:06 @1) + (45:27 @2) + (55 @3) 5.56 km (12:30 / km) +174m 10:48 / km
ahr:106 max:133 shoes: VJ Falcon 2015

Easy trot round collecting tapes at Sauchie night training. Did a few of the other ones too. Legs not actually too bad after yesterday's long stint on tarmac.

Tuesday Feb 23, 2016 #

5 PM

Running 2:31:06 intensity: (1:27 @1) + (1:04:20 @2) + (1:06:30 @3) + (3:41 @4) + (15:08 @5) 30.03 km (5:02 / km) +182m 4:53 / km
ahr:128 max:171 shoes: Brooks Ghost 8 Jan2016

Tired after all the travel Thur-Mon. Got out of work early as planned but took a while to persuade myself to get out of the car and actually go running!

Felt okay once into it and enjoyed first of all clear sky sunset and then later an amazing full(ish) moon, first low and very orange , latterly whiter and hovering beside the Wallace Monument.

30km was the minimum defined as acceptable for tonight, lap of the car park required at the end to sneak above that threshold!

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