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Training Log Archive: Jon X

In the 7 days ending Jan 28, 2019:

activity # timemileskm+mload
  Orienteering3 2:50:31 15.7(10:52) 25.27(6:45) 4661269.7
  Running5 1:33:38 9.83(9:31) 15.82(5:55) 228422.4
  Pilates1 35:0035.0
  Circuits1 30:00120.0
  Total5 5:29:09 25.53 41.09 6931847.1

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TuWeThFrSaSuMo

Monday Jan 28, 2019 #

6 PM

Pilates 35:00 [1]

Circuits 30:00 [3]
shoes: Saucony Kinvara 2013

Running 26:36 intensity: (25 @1) + (18:27 @2) + (7:44 @3) 4.8 km (5:33 / km) +57m 5:14 / km
ahr:121 max:134 shoes: Saucony RideISO

Down to cinema night.

Sunday Jan 27, 2019 #

11 AM

Running 9:38 intensity: (11 @1) + (1:52 @2) + (6:44 @3) + (51 @4) 1.11 km (8:40 / km) +118m 5:40 / km
ahr:127 max:144 shoes: VJ Falcon May 2018

To the start. Freezing wind!

Orienteering 1:05:32 intensity: (26 @1) + (3:13 @2) + (9:19 @3) + (40:05 @4) + (12:29 @5) 8.19 km (8:00 / km) +306m 6:44 / km
ahr:141 max:169 shoes: VJ Falcon May 2018

Big Weekend Classic, Holyrood Park, Blue course.

Took off jacket and gloves at -1, then fell over leaving #2 qnd put some big holes into my map including right where #3 was......and spent ten mins looking for it in the gorse bushes getting progressively colder! After that set out to trog round the rest but maybe a little more attention required, punched the wrong control (on the next path junction along) at #5. Just using the weekend to get the main methods of disqualifcation out of the way early in 2019...

Saturday Jan 26, 2019 #

12 PM

Running 7:23 intensity: (11 @1) + (29 @2) + (1:08 @3) + (3:36 @4) + (1:59 @5) 1.22 km (6:04 / km) +11m 5:47 / km
ahr:139 max:156 shoes: new Kinvara 2016

To the start etc.

Orienteering 53:09 intensity: (14 @1) + (12 @2) + (1:38 @3) + (9:39 @4) + (41:26 @5) 9.83 km (5:24 / km) +77m 5:12 / km
ahr:154 max:175 shoes: new Kinvara 2016

Big Weekend Urban Race, including Dean Village and The Exchange.

Good courses although I can't comment on #17 or #18 as I contrived to go directly from 16 to 19 for some reason. Dean Village at 1:2000 was excellent, had a bit of trouble with the early control (#3) there at 1:5000 though and dropped a minute.

Maybe 3mins dropped in total (plus 1.5mins gained by missing two controls out!). Running okay considering fitness level and also that only heel striking for achilles protection. Navigation (route selection and control sequence!) needs work....

Friday Jan 25, 2019 #

Event: EUOC Big Weekend
 

Wednesday Jan 23, 2019 #

Event: FVO Night event Doune
 
6 PM

Orienteering 51:50 intensity: (24 @1) + (3:36 @2) + (11:27 @3) + (28:43 @4) + (7:40 @5) 7.25 km (7:09 / km) +83m 6:46 / km
ahr:139 max:157 shoes: VJ Falcon May 2018

FVO night race, Doune.
Missed the butterfly control the second time and caught by Fraser.....together for a while then caught Fanni after the road crossing.....and then between us a whole succession of bad controls in Wood of Doune costing maybe 5-6mins. Still all close together heading back but a shocker of a route from me to the last one cost 2mins or more. Ooops. All good icy fun though and achilles survived okay.

Running 8:05 intensity: (11 @2) + (13 @3) + (6:13 @4) + (1:28 @5) 1.3 km (6:13 / km)
ahr:143 max:156 shoes: VJ Falcon May 2018

Tuesday Jan 22, 2019 #

4 PM

Running 41:56 intensity: (20 @1) + (8:43 @2) + (17:05 @3) + (12:17 @4) + (3:31 @5) 7.39 km (5:40 / km) +42m 5:31 / km
ahr:132 max:156 shoes: Black Inov8 Apr17

Cautiously...

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