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Training Log Archive: Jon X

In the 7 days ending Mar 9, 2017:

activity # timemileskm+mload
  Running6 6:35:03 47.13(8:23) 75.85(5:12) 8731498.2
  Orienteering2 1:40:54 8.58(11:45) 13.82(7:18) 383592.3
  Total7 8:15:57 55.72(8:54) 89.67(5:32) 12562090.4

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FrSaSuMoTuWeTh

Thursday Mar 9, 2017 #

6 PM

Running 1:23:17 intensity: (1:34 @1) + (54:20 @2) + (26:25 @3) + (58 @4) 16.23 km (5:08 / km) +101m 4:59 / km
ahr:121 max:137 shoes: Brooks Ghost 7

Trundled round in old shoes not feeling very lively. HR a bit low.

Wednesday Mar 8, 2017 #

Event: FVO Night series Dumyat
 
6 PM

Orienteering 47:12 intensity: (22 @1) + (1:57 @2) + (8:14 @3) + (32:17 @4) + (4:22 @5) 6.87 km (6:52 / km) +201m 6:00 / km
ahr:139 max:154 shoes: Inov8 Xtalon 2015

FVO night race, Dumyat
No mist this year which made things a bit more straightforward (not least with other lights being more visible), didn't stop me getting dragged to the wrong crag at #2 though..

Running okay but poor (low) route to #9 let Ben get past and then stopped short at #10 losing 20-30s too. Dropping back down to the common control at #13 I could see Ben's light on the next leg, maybe 30-45sec ahead, and a posse of three torches climbing up from below, maybe 45sec behind.
Got #14 okay and to the last control at #15 tried to push on and get sight of Ben.....spooned it instead and overshot, came back to it just as the posse (now revealed to be Rosco, Grace and Brad) were arriving. Legged it down the track but not sharp enough at spotting the finish cane to be able to punch it first of the group....or even second of it...

Good little race and terrain practice, enjoyed SarahT's courses.

Tuesday Mar 7, 2017 #

6 PM

Running intervals 1:06:03 intensity: (1:29 @1) + (34:42 @2) + (9:35 @3) + (14:26 @4) + (5:51 @5) 11.57 km (5:42 / km) +244m 5:10 / km
ahr:126 max:151 shoes: Brooks Ghost Aug 2016

Headtorch run home from work via the Touch forest roads, 6x3mins on the way. Wet and misty, misty enough that dropping down off the hill at the end I had a bit of trouble funding the house!

Monday Mar 6, 2017 #

6 PM

Running 31:21 intensity: (30 @1) + (17:35 @2) + (3:12 @3) + (9:10 @4) + (54 @5) 6.17 km (5:05 / km) +31m 4:58 / km
ahr:127 max:152 shoes: Brooks Ghost Aug 2016

Visitors at home so just a short one after work.

Sunday Mar 5, 2017 #

Event: Scottish Orienteering League 1
 
12 PM

Running warm up/down 9:41 intensity: (6 @1) + (5:35 @2) + (4:00 @3) 1.84 km (5:16 / km)
ahr:120 max:132 shoes: VJ Falcon Aug 2015

To the start. For last start, obviously.

Orienteering 53:42 intensity: (22 @1) + (4:48 @2) + (21:26 @3) + (27:06 @4) 6.95 km (7:44 / km) +181m 6:50 / km
ahr:133 max:145 shoes: VJ Falcon Aug 2015

SOL1 at Mugdock, Short Brown
6th on course and 2nd M50, winner of both was Dave R with 45:34.

Very late decision to go (at 11am!) and glad I did, despite tired legs and very boggy terrain it was a very pleasant run round Mugdock - can't believe how long it seems to be since I ran here. Today was on the south side of the road, plenty of terrain on the north side too which wasn't even on today's map.

Missed 45secs being an idiot approaching #5 and a whopping 3mins on the v short leg to #11, totally failed to understand that my thicket in marsh was also in the open - went straight there but then kept bouncing off the open thinking it was left/beyond the flag. Should have sorted it out much quicker but just never realised until after the race that it was actually mapped as yellow.

Feeling a little bit lacking in agility with quad stiffness from yesterday, slowed me down a bit on the stony legs especially #18 and especially along to #19. Happy running steady not racing, even doing that I had nothing in my legs to push on through the final easy runnable controls.

Running warm up/down 4:56 intensity: (58 @1) + (3:58 @2) 0.74 km (6:42 / km) +11m 6:13 / km
ahr:103 max:120 shoes: VJ Falcon Aug 2015

C • #11 3

Saturday Mar 4, 2017 #

12 PM

Running 2:41:49 intensity: (50 @1) + (57:22 @2) + (47:53 @3) + (55:44 @4) 32.04 km (5:03 / km) +384m 4:46 / km
ahr:128 max:146 shoes: Brooks Ghost Aug 2016

Felt grim for the first hour or so and almost persuaded myself to cut it short, managed to persevere and even extended it to explored the river footpath behind Highland Gate at the end. Not sure whether there was always a path but I have never run that loop before!
C • Path 2

Friday Mar 3, 2017 #

6 PM

Running 37:56 [3] 7.26 km (5:13 / km) +103m 4:53 / km
shoes: Brooks Ghost Aug 2016

Box ticked.

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