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Training Log Archive: Jon X

In the 7 days ending Feb 19, 2017:

activity # timemileskm+mload
  Running8 2:39:31 17.13(9:19) 27.56(5:47) 272582.7
  Orienteering4 2:25:42 12.44(11:43) 20.01(7:17) 228779.3
  Total8 5:05:13 29.56(10:19) 47.58(6:25) 5001362.0

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MoTuWeThFrSaSu

Sunday Feb 19, 2017 #

11 AM

Running 14:54 intensity: (1:14 @1) + (10:42 @2) + (2:58 @3) 2.68 km (5:33 / km) +2m 5:32 / km
ahr:115 max:132 shoes: Inov8 Xtalon 2015

Decent enough warmup.

Orienteering 16:51 intensity: (14 @1) + (9 @2) + (32 @3) + (15:02 @4) + (54 @5) 3.12 km (5:24 / km) +2m 5:23 / km
ahr:141 max:150 shoes: Inov8 Xtalon 2015

Scottish Sprint Race 1.
Mainly in gorgeous flat runnable forest, a bit of urban at the end.
My compass work not good enough to take advantage of the chance to run dead straight, kept drifting left. Probably 20-30s gone at #1, #3, #9 plus went to the wrong hill at #8 which was another 20-25secs. Rubbish! My compass use was bad last night too, needs work.

Jess fastest on course in 14:41, M50 was Dave Robertson 15:11 then Jon H in 15:16.
1 PM

Running 5:14 intensity: (1:04 @1) + (4:10 @2) 0.8 km (6:32 / km) +5m 6:20 / km
ahr:108 max:119 shoes: new Kinvara 2016

Start plus drills

Orienteering 15:59 intensity: (12 @1) + (21 @2) + (1:15 @3) + (12:16 @4) + (1:55 @5) 3.23 km (4:57 / km) +6m 4:54 / km
ahr:139 max:152 shoes: new Kinvara 2016

Scottish Sprint Race 2
A bit better, more disciplined most of the way but then lost focus halfway along the leg to 15 (leaving the quarry) and started navigating to 11 instead, got most of the way before realising. 20-30s gone.

Would have been a minute down without that, more speed needed.

Feeling wiped out afterwards and could see hadn't got heart rate anywhere near as high as expected in either race - definitely not feeling up to the original plan of some bonus afternoon running in Lossie before heading south.
4 PM

Note
(sick)

Glad I didn't go for the bonus run in Lossie, by the time we got to Aviemore I was proper ill, in bed by 4.30 all hot but shivering too. Mix of throat infection and swollen foot (bitten?). Lovely.
C • Bitten? 4

Saturday Feb 18, 2017 #

Event: Scottish Night Championships / Sprint Championships and SOUL and UKUL
 
12 PM

Running 40:06 [3] 5.44 km (7:22 / km) +25m 7:12 / km
shoes: Inov8 Xtalon 2015

Culbin, running around looking for the training. Found it eventually, should have set off anti-clockwise...

Orienteering 51:52 [3] 6.49 km (8:00 / km) +50m 7:42 / km
shoes: Inov8 Xtalon 2015

Culbin, adapted green course from the event last year. A pleasure as ever. Thanks Jess!
6 PM

Running 7:50 intensity: (53 @1) + (5:48 @2) + (1:09 @3) 1.28 km (6:06 / km) +21m 5:38 / km
ahr:114 max:130 shoes: VJ Falcon Aug 2015

Warm up to the start etc

Orienteering 1:01:00 intensity: (14 @1) + (2:25 @2) + (23:14 @3) + (35:03 @4) + (4 @5) 7.17 km (8:30 / km) +169m 7:36 / km
ahr:135 max:148 shoes: VJ Falcon Aug 2015

Scottish Night Champs, Darnaway.

Great area, fun course (5.7km with 20 controls), good start but generally pretty scrappy. Good battle with Grace who started four mins ahead but binned 8mins at #1, she caught me back at #11 then I got away, then she got away, then to my surprise she was 45secs behind at the finish.

I probably lost 8-10mins out there myself, very sloppy with compass in places.

3rd M50 behind Alec Keith (53mins) and Martin W (54mins), just pipped Fraser who won M45.
Course winner was Jess in 49mins, she lost 3mins at #1 herself but stil put the rest of us to shame.
7 PM

Running 2:59 intensity: (37 @1) + (2:22 @2) 0.44 km (6:45 / km)
ahr:105 max:114 shoes: VJ Falcon Aug 2015

Back from finish with Grace

Friday Feb 17, 2017 #

Note
(rest day)

Overnight flight back from Mumbai then transfer to Scotland. Slept on the flight but still feeling a bit wiped. Rest day again...

Thursday Feb 16, 2017 #

8 AM

Running 29:53 intensity: (26 @1) + (4:58 @2) + (16:03 @3) + (8:26 @4) 5.56 km (5:22 / km) +97m 4:56 / km
ahr:130 max:140 shoes: Brooks Ghost Aug 2016

Late night but managed a pre-breakfast run back along the pipeline (at one point actually along the top of it for a while as the large deep hole in the dirt track from Tuesday is even larger now).

One comment received as I passed the technology institute gate on the way back: "I wouldn't go running that way again, some leopard was spotted there last week, it is not safe". Hmmm...
C • Just 2

Wednesday Feb 15, 2017 #

Note
(rest day)

sort of planned, felt I deserved one day off for the 18 hour journey out!

Tuesday Feb 14, 2017 #

7 AM

Running 38:27 intensity: (31 @1) + (9:35 @2) + (25:26 @3) + (2:55 @4) 7.35 km (5:14 / km) +121m 4:50 / km
ahr:127 max:143 shoes: Brooks Ghost Aug 2016

"Jogging trail" at the hotel was about 200m long so headed out to explore....roads and traffic and people all chaotic as expected but found a dirt track alongside the massive pipeline bringing water down into Mumbai. Track not busy apart from the various works on it, had to teeter carefully round a v large hole at one point. Maybe it was not busy as apparently there is a road just the other side of the various pipelines..

Monday Feb 13, 2017 #

8 PM

Running 20:08 [3] 4.0 km (5:02 / km)
shoes: bargain Newtons

Hotel gym, couple of elliptical things then resorted to the treadmill.

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