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Training Log Archive: Jon X

In the 7 days ending Apr 29:

activity # timemileskm+m
  Running4 3:26:12 26.02(7:55) 41.88(4:55) 293
  Intervals1 1:08:06 6.18(11:01) 9.94(6:51) 293
  Orienteering1 1:03:39 4.56(13:58) 7.33(8:41) 357
  Circuits1 25:00
  Pilates1 15:00
  Total6 6:17:57 36.76 59.16 943
  [1-5]6 6:17:56

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Sunday Apr 29 #

9 AM

Running 15:06 intensity: (11:58 @2) + (3:08 @3) 2.68 km (5:38 / km)
ahr:113 max:128 shoes: new Kinvara 2016

Parked at work and watched the marathoners go through the 1 mile mark, then jogged up from Craigforth to baggage buses then back to the start. A lot more people for the half marathon than I had expected!

Running race 1:32:45 intensity: (8 @1) + (26 @2) + (30 @3) + (1:03:49 @4) + (27:52 @5) 21.35 km (4:21 / km) +84m 4:16 / km
ahr:146 max:157 shoes: new Kinvara 2016

Stirling half marathon. 123rd (of 2545) and 7th V50.

Longest continuous run since Stirling marathon last year, a chance to assess just how much work there is to do. Plenty is the answer!

Normally for a half I would try and run under 4min/k for as long as possible - here it was the opposite, any kms that fast at the beginning would definitely be an error.

Thought I was probably going tp run just outside 90mins and hoped to run inside 7min miles (91:47). Seemed on track for that all the way up to the 12 miles marker - however either my garmin and all the first 12 mile markers were wrong, or the stretch from 12miles to the finish was about 250m further than it should have been! Struggling a bit on the long slightly uphill drag at the end too, but something funny definitely going on with the distance of the last part. Doesn't really matter, would have been a lot more bothered if going for a time.

So...last year I ran all of the marathon in under 3 hours, at the moment I can't run that pace for a half. This was in fact slower than my time at halfway in all my six marathons....and I rather hope also slower than I will be going through halfway in Chicago in October......

Saturday Apr 28 #

6 PM

Running 31:15 intensity: (1 @0) + (1:35 @1) + (23:46 @2) + (4:20 @3) + (1:33 @4) 5.72 km (5:28 / km) +70m 5:09 / km
ahr:115 max:143 shoes: Brooks Ghost 10

Easy round the village in between Tio watching. Plodding a bit.

Friday Apr 27 #

6 PM

Running 39:02 intensity: (1:02 @1) + (27:57 @2) + (4:02 @3) + (3:14 @4) + (2:47 @5) 7.24 km (5:24 / km) +66m 5:10 / km
ahr:120 max:152 shoes: Brooks Ghost 10

Easy with a couple of strides. Legs not feeling noticeably fresher for the day off.

Thursday Apr 26 #

Note
(rest day)

Feeling pretty tired and pretty uninspired. Pact with myself that okay to take a rest day provided definitely start the half marathon on Sunday...

Wednesday Apr 25 #

7 PM

Orienteering 44:44 intensity: (43 @1) + (13:24 @2) + (21:33 @3) + (9:04 @4) 5.57 km (8:02 / km) +277m 6:26 / km
ahr:127 max:145 shoes: VJ Falcon 2015

FVO Minewoods.
A bit weary from yesterday but not too bad. Ran just ahead of Rosco for a while after he caught me, then a - dozy rather than weary - error heading for one on the cave saw him long gone by the time I slithered back down to it..

Orienteering 18:55 intensity: (4:15 @1) + (12:54 @2) + (1:46 @3) 1.76 km (10:45 / km) +80m 8:45 / km
ahr:110 max:129 shoes: VJ Falcon 2015

Control collection

Tuesday Apr 24 #

6 PM

Intervals hills 1:08:06 intensity: (1:56 @1) + (29:19 @2) + (19:07 @3) + (11:03 @4) + (6:41 @5) 9.94 km (6:51 / km) +293m 5:58 / km
ahr:126 max:169 shoes: Brooks Ghost 10

Tuesday hill reps again, with Jase this week. Having company makes you work hard! Jase in front but not by too alarming a distance

Times a bit improved from past weeks - hopefully a sign that some semblance of fitness is starting to come, rather than all down to dry conditions and not running solo!

1:44; 0:59
1:43; 1:00
1:48; 1:00
1:48; 1:00

Monday Apr 23 #

6 PM

Pilates 15:00 [3]

Circuits 25:00 [3]
shoes: bargain Newtons

Running 28:04 [3] 4.89 km (5:44 / km) +73m 5:21 / km

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