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Training Log Archive: Jon X

In the 7 days ending Mar 14, 2017:

	activity	#	time	miles		km		+m	load
	Running	6	5:33:48	37.04	(9:01)	59.62	(5:36)	789	1258.7
	Orienteering	2	1:41:28	9.64	(10:31)	15.52	(6:32)	241	753.3
	Circuits	1	25:00						100.0
	Pilates	1	25:00						50.0
	Total	7	8:05:16	46.69		75.14		1029	2162.0
averages - weight:76.4kg

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Tuesday Mar 14, 2017 #

7 PM

Running hills 1:01:23 8.45 km (7:16 / km) +304m 6:10 / km
ahr:120 max:153 shoes: Inov8 x-talon

Hills at the Uni. Looking back it seems I really don't do them very often, once in April 2014 (5 sets) and once in July 2015 (3 sets) were the last two occasions. Times today compare okay although 3 sets seemed too few so I did a fourth, which seemed too many!

1:42; 1:01
1:42; 1:00
1:42; 1:01
1:46; 1:00

C • Thanks! 2

Monday Mar 13, 2017 #

6 PM

Pilates 25:00 [2]
weight:76.4kg

Circuits 25:00 [3]

Running 39:36 [3] 7.27 km (5:27 / km) +85m 5:09 / km
shoes: Brooks Ghost Mar 2017

Sunday Mar 12, 2017 #

Event: Compass Sport Cup Heat

12 PM

Running warm up/down 15:00 2.84 km (5:17 / km) +4m 5:15 / km
ahr:115 max:126 shoes: Inov8 Xtalon 2015

Warm up, not feeling that fresh but at least no long run on Saturday this week.

Running warm up/down 4:23 0.82 km (5:20 / km)
ahr:114 max:124 shoes: Inov8 Xtalon 2015

To the start

Orienteering 54:16 8.65 km (6:16 / km) +39m 6:08 / km
ahr:146 max:152 shoes: Inov8 Xtalon 2015

Scottish CSC qualifier, Tentsmuir
M50+ Blue Men 7.7km, 2nd place. Winner Jon Hollingdale 49:35

Decent but not amazing run. Kept cutting through and going straight but in general longer track routes were quicker, probably 1-2mins could have been saved there. Also some small misses totaling another 1-2mins (#11, #18, #21, and #23). Annoyed by getting sloppy with compass (or rather, not using compass) at 21/23.
Jon H started 5mins behind and only 20s behind at the finish, in the end relieved to hold him off.

FVO 1st place and safely qualified again :)

Running warm up/down 21:14 [3] 3.4 km (6:15 / km) +10m 6:09 / km
shoes: Inov8 Xtalon 2015

Warm down, met Rog on the same mission so ran with him.

Saturday Mar 11, 2017 #

5 PM

Running 52:44 9.44 km (5:35 / km) +177m 5:07 / km
ahr:127 max:171 shoes: Brooks Ghost Mar 2017

Max HR probably not reaching 171 on this easy run round Leckie.

Friday Mar 10, 2017 #

6 PM

Running 56:11 11.17 km (5:02 / km) +109m 4:48 / km
ahr:136 max:160 shoes: Brooks Ghost Mar 2017

12x60sec w/30sec recovery. More of this needed...
New shoes. Not go-faster ones it seems!

Thursday Mar 9, 2017 #

6 PM

Running 1:23:17 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 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.

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