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Training Log Archive: Jon X

In the 7 days ending Apr 17, 2018:

activity	#	time	miles		km		+m	load
Running	5	2:09:04	14.32	(9:01)	23.05	(5:36)	198	521.4
Orienteering	2	1:54:00	8.77	(13:00)	14.11	(8:05)	462	1140.0
Intervals	1	59:53	5.46	(10:59)	8.78	(6:49)	290	273.0
Circuits	1	25:00						100.0
Pilates	1	15:00						15.0
Total	6	5:42:57	28.55		45.94		950	2049.4

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Tuesday Apr 17, 2018 #

6 PM

Intervals hills 59:53 8.78 km (6:49 / km) +290m 5:51 / km
shoes: Black Inov8 Apr17

Back to the hill reps. Four sets this week. Not great to start but picked up a bit for the final two sets. Still a long way to go though...

1:51; 1:08
1:55; 1:05
1:48; 1:05
1:48; 1:01

C • Good effort 2

Monday Apr 16, 2018 #

6 PM

Pilates 15:00 [1]

Circuits 25:00 [3]
shoes: bargain Newtons

Running 23:53 [3] 4.42 km (5:24 / km) +37m 5:12 / km

Sunday Apr 15, 2018 #

12 PM

Running warm up/down 10:19 [3] 0.91 km (11:21 / km) +128m 6:40 / km
shoes: VJ Falcon 2015

The first part of the route to the start, as far as the 'low' start.

Orienteering race 1:11:24 [5] 8.39 km (8:31 / km) +294m 7:15 / km
shoes: VJ Falcon May 2017

LOC long distance, Lingmoor.

Not good on either longish leg. For 4-5 I climbed to the path but then left it far too early and floundered through heather across to the control (-1.5mins), then for 8-9 I saw the route via the high path but chose to contour. Error, maybe 2mins slower. Also missed nearly a minute on one short leg coming off the hill.

Good fun out on the fell section, a bit of a slippery muddy slog round the woodland at the end.

Graham Patten 58, Charlie and Quentin 59. Ben and Jase both 63.
Still much fitness improvement required....

Saturday Apr 14, 2018 #

Event: LOC April Weekend National Level Middle/Long Distance

12 PM

Running warm up/down 13:05 [2] 2.13 km (6:09 / km) +15m 5:57 / km
shoes: VJ Falcon 2015

Orienteering race 42:36 [5] 5.72 km (7:27 / km) +168m 6:29 / km
shoes: VJ Falcon 2015

LOC middle race, Graythwaite.

Running warm up/down 1:34 [1] 0.23 km (6:56 / km) +1m 6:45 / km
shoes: VJ Falcon 2015

Got as far as from the finish to download. Then not any further.

Friday Apr 13, 2018 #

1 PM

Running 32:41 [3] 6.23 km (5:15 / km) +12m 5:11 / km
shoes: Brooks Ghost 10

Easy lunchtime.

Thursday Apr 12, 2018 #

6 PM

Running intervals 47:32 9.14 km (5:12 / km) +4m 5:11 / km
shoes: Brooks Ghost 10

Chalmerston Road tempo reps, 6 times 3min w/ 1min off. Two with the wind, four back into it.

Wednesday Apr 11, 2018 #

Note
(rest day)

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