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Training Log Archive: Jon X

In the 7 days ending Sep 2, 2018:

activity # timemileskm+mload
  Running7 4:02:33 27.31(8:53) 43.95(5:31) 413586.5
  Orienteering4 1:28:59 9.84(9:02) 15.84(5:37) 123677.3
  Total7 5:31:32 37.15(8:55) 59.79(5:33) 5361263.8

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MoTuWeThFrSaSu

Sunday Sep 2, 2018 #

11 AM

Running warm up/down 6:43 intensity: (3:09 @1) + (3:34 @2) 0.97 km (6:56 / km) +1m 6:53 / km
ahr:99 max:113 shoes: VJ Falcon May 2018

warm up

Running warm up/down 1:54 intensity: (39 @1) + (1:15 @2) 0.32 km (5:54 / km)
ahr:105 max:119 shoes: VJ Falcon May 2018

stopped watch mid warmup for some reason.

Orienteering race 39:27 intensity: (12 @1) + (18 @2) + (5:44 @3) + (31:50 @4) + (1:23 @5) 5.99 km (6:35 / km) +55m 6:18 / km
ahr:140 max:154 shoes: VJ Falcon May 2018

British Middle, Stockhill.
M50, 13th place and massively frustrated with myself!

"Start carefully and remember it is 1:7500"
Overshot #1 and lost 45-50secs

"Don't rush"
Instead pushed it after #1 and so fast but scrappy through the first part.
Despite that was up into 2nd place by #8 (albeit 2mins behind Bill). But rushing and stopped one long thin depression too early at #9 and v slow to realise (-1:15).

"There will be path legs and they are the place to push the pace"
"There are lots of paths so check the compass when you hit one"
Yes well...
...poor direction out of #11 after the map turnover then compounded by a 180degree error and hence a v circuitous route (-2mins)
...not dissimilar leaving #15, failed to read map properly so turned right at first path at 90degrees to correct one and had to cut through all sorts of grot to correct (-2mins)

Not getting anywhere near Bill's winning time of 30:54 but should have been nearer to Alistair (33:52) and Martin (34:26). And would have had to be v good today to match Jase's 33:06 for silver on M45, nice one!

Running warm up/down 6:58 [1] 0.82 km (8:30 / km) +3m 8:20 / km
shoes: VJ Falcon May 2018

Saturday Sep 1, 2018 #

Event: British Sprint and Middle champs.
 
11 AM

Running warm up/down 9:12 intensity: (1:22 @1) + (6:32 @2) + (1:18 @3) 1.64 km (5:36 / km) +3m 5:32 / km
ahr:111 max:134 shoes: new Kinvara 2016

Orienteering race 15:37 intensity: (5:31 @4) + (10:06 @5) 3.23 km (4:50 / km) +17m 4:43 / km
ahr:146 max:159 shoes: new Kinvara 2016

British Sprints, University of Bath
Qualificatiion, M50 heat C.
2nd place, winner Simon Martland 14:51

Safe enough, unsure heading for the multi-level stuff but managed to make myself stand still for quite a few seconds until I was confident I had a route that worked.

Running warm up/down 8:46 [3] 1.37 km (6:25 / km)
shoes: new Kinvara 2016

Running warm up/down 6:44 intensity: (51 @1) + (3:52 @2) + (1:45 @3) + (16 @4) 1.07 km (6:16 / km) +2m 6:13 / km
ahr:116 max:137 shoes: new Kinvara 2016

2 PM

Orienteering 15:50 intensity: (7 @1) + (9 @2) + (6 @3) + (1:35 @4) + (13:53 @5) 3.12 km (5:05 / km) +26m 4:53 / km
ahr:152 max:165 shoes: new Kinvara 2016

British Sprint Chanmps, University of Bath.
M50, 7th place.
Winner Bill Edwards 14:19, 2nd SImon Martland 14:49, 3rd Martin Ward 15:01

Pretty ordinary effort.

Didn't check code at #6 and as I ran off I realised there was construction work adjacent to it where none was mapped, but with much mapped nearby. Faffed about checking I had definitely been to the right place (-10sec). Should have checked the code or been 100% it was right!
This also meant I was looking at other things on 6-7 rather than what was coming up - and at #8 I dithered a little on the (multi-level) route and then got trapped behind slow movers descending the narrow spiral staircase. Compounded it by going to a more eastern exit from the low level rather than taking the one straight ahead (-25secs).
Still going okay but then dropped 20s at the (very easy) #15, fixed eyes on path/gap just beyond control as I exited #14, and ran right in before I realised (-20s).
A bit faffy from there and didn't take the best routes/lines to several of the control pick that followed (-10/15s).

Hamstring not happy at having to race for a second time in the day.

Running warm up/down 6:12 intensity: (3 @1) + (6:09 @2) 0.85 km (7:18 / km)
ahr:108 max:116 shoes: new Kinvara 2016

Thursday Aug 30, 2018 #

5 PM

Running 1:21:45 intensity: (36 @1) + (51:52 @2) + (28:51 @3) + (26 @4) 15.58 km (5:15 / km) +174m 4:58 / km
ahr:121 max:135 shoes: Brooks Launch July 2018

Wednesday Aug 29, 2018 #

Event: Sprint FVO Stirling University
 
6 PM

Running 4:14 intensity: (31 @1) + (3:43 @2) 0.7 km (6:04 / km) +27m 5:05 / km
ahr:106 max:121 shoes: Saucony Kinvara 2013

My bad logistics plus terrible Stirling traffic meant this was about all I could spare for the warmup, definitely not enough to feel ready to run hard...

Orienteering 18:05 [4] 3.5 km (5:10 / km) +25m 4:59 / km
shoes: Saucony Kinvara 2013

Brain as well as legs a bit slow to get going, decent enough practice thereafter. M50 field for Saturday looks quite strong, probably need a decent performance to be sure of qualifying!

Tuesday Aug 28, 2018 #

6 PM

Running 1:06:52 intensity: (1:12 @1) + (1:00:16 @2) + (5:24 @3) 12.48 km (5:22 / km) +130m 5:06 / km
ahr:116 max:129 shoes: Brooks Launch July 2018

Out to the edge of Kippen and back. Feeling okay.

Had an unplanned few minutes stop for a while on the way home as the path was blocked for a stand off between the farmer and his misbehaving group of baby cows! The cows were winning...

Monday Aug 27, 2018 #

4 PM

Running 43:13 intensity: (32 @1) + (31:53 @2) + (10:48 @3) 8.15 km (5:18 / km) +72m 5:05 / km
ahr:120 max:134 shoes: Brooks Launch July 2018

Legs tired and hamstrings a bit tight, felt pretty much okay after yesterday though.

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