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Training Log Archive: Jon X

In the 7 days ending Jun 18, 2018:

	activity	#	time	miles		km		+m	load
	Running	6	2:56:53	19.29	(9:10)	31.04	(5:42)	87	524.5
	Orienteering	4	2:02:41	14.65	(8:22)	23.58	(5:12)	131	1049.3
	Intervals	1	10:47						37.8
	Total	6	5:10:21	33.94		54.62		219	1611.6
averages - weight:75.4kg

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Monday Jun 18, 2018 #

Note
weight:75.4kg

Sixteen weeks to the Chicago Marathon.

C • Is the week before Melbourn... 3

5 PM

Running warm up/down 15:13 [2] 2.54 km (5:59 / km)
shoes: Saucony Kinvara 2013

Round the park then to the start

Orienteering 16:11 [4] 3.2 km (5:03 / km) +5m 5:01 / km
shoes: Saucony Kinvara 2013

Training at South Gyle. Quite the posse with MC, Grace, Pete, Dave C as well as Elle/Rog/Ross.
Tricky area and some small narrow passageways looking very narrow on the map too, all pretty okay except when halfway to #10 I decided to navigate to #18 instead and let Rog get past me. Kept seeing him ahead although often different routes, thought I had a better route to the last one and might catch but then forgot to take the final right turn which meant no chance!
thanks to Murray for the map and to GG for more good planning.

Running 5:36 [2] 0.88 km (6:22 / km)
shoes: Saucony Kinvara 2013

Jog back to the park

Intervals intervals 10:47
shoes: Saucony Kinvara 2013

Some speedwork - 4x30s with 1min recovery, then 4x15s with 1min recovery.
Unsurprisingly couldn't keep up with Pete but generally happy that there might be some speed lurking somewhere. At least, generally happy until the final 15s rep when I tweaked the top of my left hamstring....

Running warm up/down 8:06 [2] 1.25 km (6:29 / km)
shoes: Saucony Kinvara 2013

Gentle lap of park back to car. Hoping the hamstring thing is just a niggle....

Sunday Jun 17, 2018 #

11 AM

Running warm up/down 4:40 [2] 0.84 km (5:32 / km)
shoes: new Kinvara 2016

To race 1 start. Sluggish.

Orienteering 19:27 [5] 3.61 km (5:23 / km) +38m 5:07 / km
shoes: new Kinvara 2016

Birmingham Uni sprint race, round 1.

A bit of a hangover, a large cooked breakfast 90mins beforehand, and 5mins of jogging to warm up. Trickier than expected too, all combined to mean not exactly flying along. Could have done with the bridge at #6 being mapped more clearly (would have gone right not left if so), and with reading the descriptions properly at #8 and #19...

Charlotte W 17:33
Martin W 18:21, Duncan Harris 18:29

Running warm up/down 7:20 [3] 1.26 km (5:49 / km) +2m 5:47 / km
shoes: new Kinvara 2016

Slightly better attempt at a warm up for race 2. Slightly.

Orienteering race 21:59 [5] 3.87 km (5:40 / km) +29m 5:28 / km
shoes: new Kinvara 2016

Complex race which was good but featured some 'interesting' control descriptions - felt like there was a bit of an intent to hide the controls and this was made more so by the description describing what you could see at the site rather than what the map said (three of our first four controls arguably had a description which was a feature not anywhere in the circle).

Careful early on as struggling to work out exact flag location at each of 1, 2, 4.
Missed a route from 4-5 (failed to see some steps under the red line), a bit faffy 9-10-11, took a while to work out the control location at #13 (under the bridge), and took a while to work out what was what on exiting #13 and heading to #14, didn't understand what I should be expecting to see at #16 and got on the wrong level.
So in general, started off not great but careful then got less careful and worse near the end!

Charlotte W 18:34
Duncan H 20:32.
Martin ran 18:59 but punched at the one on the bridge at #13, not the other one underneath it...

Running warm up/down 9:16 [3] 1.45 km (6:24 / km) +18m 6:02 / km
shoes: new Kinvara 2016

Went for a look at the much-discussed #13 where Martin mispunched (controls both under and on top of the bridge) and met him there taking a look too - jogged back with him via a couple of the other sections of the course.

Saturday Jun 16, 2018 #

Note
(rest day)

Decided we couldn't fit in Castle Vale urban en route to the wedding at Stoneleigh Abbey, was planning a short jog from the hotel beforehand but the endless M6 roadworks with their busy traffic and 50mph average speed cameras decided otherwise...

C • good of Ollie to organise s... 3

Friday Jun 15, 2018 #

5 PM

Running intervals 50:46 10.12 km (5:01 / km) +2m 5:01 / km
shoes: Brooks Ghost 10

5km out then modified Moneghetti session on the way back - modified by missing out the 90s ones at the start, just 4x60s, 4x30s, 4x15s. A bit tired from yesterday’s session.

Thursday Jun 14, 2018 #

6 PM

Orienteering intervals 31:49 6.45 km (4:56 / km) +55m 4:44 / km
shoes: Brooks Ghost 10

Sprintervals at Braehead and Bannockburn, with Rosco, Roger, Gary. Louise.

Good session, working hard. A couple of avoidable errors and in retrospect the warning signs were there for both before I made them...

0.92k 3:48 (4:08/km) then 3:16 gap regroup-to next start-wait turn
1.43k 6:19 (4:25/km) then 4:29 gap regroup-to next start-wait turn
1.27k 6:20 (4:59/km) then 3:58 gap regroup. Hillier. Stopped with Roger at wrong final control...
081k 5:32 jog to next start then 2:06 waiting turn
1.13k 6:16 (5:32/km) then 4:02 gap regroup-to next start-wait turn. One howler when lost place on map and confused two similar areas.
0.87k 3:34 (4:06/km). Could see Gary at the end but couldn't catch him!

Wait times excluded from total.

Running warm up/down 21:06 [2] 3.36 km (6:17 / km) +20m 6:06 / km
shoes: Brooks Ghost 10

Down to the start....back to the car for the missing map....down to the start again . Plus back from the finish.

Wednesday Jun 13, 2018 #

7 PM

Running 41:50 [2] 7.33 km (5:42 / km) +46m 5:32 / km
shoes: Brooks Ghost 10

Very easy round Watson House loop

Tuesday Jun 12, 2018 #

Event: London Park Race Series 2018 #4: Battersea Park

6 PM

Running warm up/down 3:00 [3] 0.5 km (6:00 / km)
shoes: Brooks Ghost 10

To the start. No time for more but walked a mile to the event as warm up anyway...

Orienteering 33:15 6.45 km (5:10 / km) +4m 5:09 / km
shoes: Brooks Ghost 10

Conveniently those nice people in SLOW had put a park race on at Battersea Park. Just had time for a run off first start. Took a few controls before I remembered to look for the gripples where appropriate, took a while to spot #4 in the open depression as I was looking for a stake not a flag in the back of a tree!

Only one occasion when I was caught out by heading straight towards an uncrossable fence....plus couldn't find a way into #20 through the nettles (the way in was by a flag on the ground, but that just confused me as I thought maybe the control had been vandalized!).
Also not great and lost time through the scrappy woods at 8-9-10-11 (even though 8 and 11 were the same one). It was quite gloomy in there which didn't help but was definitely not the sole cause...

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Brooks Ghost 10

From download to the station, with bag(s).

Long - Splits

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