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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Mar 10, 2016:

activity # timemileskm+mload
  Running6 8:14:23 60.09(8:14) 96.7(5:07) 5842044.3
  Circuits1 30:0060.0
  Pilates1 25:0025.0
  Total6 9:09:23 60.09 96.7 5842129.3
averages - weight:75.4kg

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Thursday Mar 10, 2016 #

3 PM

Running 3:10:01 intensity: (26 @1) + (16:49 @2) + (2:02:54 @3) + (49:52 @4) 38.51 km (4:56 / km) +179m 4:49 / km
ahr:131 max:139 shoes: Brooks Ghost 8 Jan2016

38k on the plan...
38k logged in the training diary too :)

Glad to get this one done, could have done without the bonus 500m through getting lost on Riccarton campus at the end though!
C • 38km... 2
C • If it's on the plan... 3

Wednesday Mar 9, 2016 #

7 PM

Running 1:03:47 intensity: (53:59 @2) + (9:48 @3) 12.05 km (5:18 / km) +10m 5:16 / km
ahr:120 max:133 shoes: Brooks Ghost 8 Jan2016

Routine.

Tuesday Mar 8, 2016 #

7 PM

Running intervals 1:10:56 intensity: (1:21 @1) + (42:21 @2) + (14:54 @3) + (7:58 @4) + (4:22 @5) 12.75 km (5:34 / km) +202m 5:09 / km
ahr:122 max:150 shoes: Brooks Ghost 8 Jan2016

Hills on Back Walk again, same pyramid session as last week but only really at level 4 effort.
Maybe some extra benefit to be had if I run back down the hill a bit quicker after each rep next time....
C • Downhill 2

Monday Mar 7, 2016 #

6 PM

Pilates 25:00 [1]
weight:75.4kg

Disappointingly consensus is moving towards the New Scales being accurate rather than overstating things.

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

30/30, worked reasonably hard, not feeling too bad after the race yesterday.

Running 41:50 [3] 7.59 km (5:31 / km) +75m 5:15 / km
shoes: Brooks Ghost 8 Jan2016

Extended potter round Dunblane. Lovely clear starry darkness but no sign of the aurora shining green in the sky - it was performing last night but I missed it :(

Sunday Mar 6, 2016 #

10 AM

Running warm up/down 22:00 [3] 4.0 km (5:30 / km) +1m 5:30 / km
shoes: Saucony Kinvara 2013

Running race 38:30 [5] 10.0 km (3:51 / km) +3m 3:51 / km
shoes: Saucony Kinvara 2013

Cambuslang 'Down by the river' 10km.

Decent flattish course (not as flat as the AP elevation correction says it was though!), little wind and winter sunshine - that plus the unintentional rest day yesterday all combined to help me get my fastest 10km since 1990 (!!).

Out and back course also gave me a bit of spectator value as Fanni and Roger battled it out - Fanni (35:17) broke the course record and scooped the cash prize for that as well as the race prizes, Roger (35:19) took the Strathearn club record by a very cheeky one second!

42 days to Boston.....
C • Nice! 5

Running warm up/down 26:45 [2] 4.68 km (5:43 / km) +59m 5:23 / km
shoes: Saucony Kinvara 2013

Saturday Mar 5, 2016 #

Note
(rest day)

Meant to do a jog but never got round to it - possibly no bad thing anyway.
No rest day next week instead.

Friday Mar 4, 2016 #

7 PM

Running 40:34 intensity: (32 @1) + (38:37 @2) + (1:25 @3) 7.13 km (5:41 / km) +54m 5:29 / km
ahr:113 max:128 shoes: Brooks Ghost 7 Mar 2015

Easy with headtorch from home. Usual left foot issue for the day after a long road run. Feeling okay apart from that.

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