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Training Log Archive: Jon X

In the 7 days ending Mar 28, 2019:

activity # timemileskm+mload
  Running8 6:33:05 41.12(9:34) 66.18(5:56) 9151565.0
  Orienteering1 38:31 4.33(8:53) 6.97(5:31) 92210.3
  Pilates1 25:0025.0
  Circuits1 25:0050.0
  Total9 8:01:36 45.46 73.15 10071850.2
averages - weight:76.4kg

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FrSaSuMoTuWeTh

Thursday Mar 28, 2019 #

Note

BOF rankings email....’you came 1st on Sunday and this was your 29th best score in the past 12 months’.

Surprised to find I have done 29 ranking events....and even more surprised that although I thought it was a decent enough run, I was obviously mistaken...
C • Wrong race 3
3 PM

Running 1:03:20 intensity: (1:29 @1) + (6:22 @2) + (11:43 @3) + (23:34 @4) + (20:12 @5) 9.23 km (6:52 / km) +322m 5:51 / km
ahr:139 max:177 shoes: Brooks Launch July 2018

1:41; 1:01
1:46; 1:00
1:37; 0:59
1:37; 0:58

Nearly sacked it after the second but gave myself a bit of a talking to...

Wednesday Mar 27, 2019 #

6 PM

Running 54:43 intensity: (21 @1) + (7:14 @2) + (34:33 @3) + (10:10 @4) + (2:25 @5) 9.87 km (5:33 / km) +144m 5:10 / km
ahr:132 max:163 shoes: Brooks Launch July 2018

Tuesday Mar 26, 2019 #

6 PM

Running intervals 47:27 intensity: (16 @1) + (7:10 @2) + (10:21 @3) + (12:24 @4) + (17:16 @5) 9.53 km (4:59 / km) +73m 4:48 / km
ahr:138 max:155 shoes: Saucony RideISO

Moneghetti session on Watson House drive and part way home. Warm up getting there, warm down to home.

Monday Mar 25, 2019 #

5 PM

Running 35:20 intensity: (20 @1) + (34:47 @2) + (13 @3) 7.32 km (4:50 / km) +44m 4:41 / km
ahr:113 max:126 shoes: Saucony RideISO

6 PM

Pilates 25:00 [1]
weight:76.4kg

Circuits 25:00 [2]
shoes: Saucony Kinvara 2013

Sunday Mar 24, 2019 #

Event: KFO Urban Event incorporating bto SOUL4
 
12 PM

Running warm up/down 5:48 intensity: (23 @1) + (5:25 @2) 1.06 km (5:27 / km)
ahr:113 max:124 shoes: Inov8 210 July 2018

Avoided the worst of the weather....cut this a bit short to get started while the sun was out!

Orienteering race 38:31 intensity: (18 @1) + (11:38 @2) + (3:55 @3) + (18:33 @4) + (4:07 @5) 6.97 km (5:31 / km) +92m 5:11 / km
ahr:134 max:157 shoes: Inov8 210 July 2018

Dunfermline urban.
Took a little while to get running and to warm my brain up into things (perils of a truncated warmup).
Didn’t do anything massively wrong but various little time losses, mostly caught quickly. Never spotted until afterwards that #16 could be approached from the north and went all the way round.

Took the win but rather fortuitously, 7secs ahead of Chad (who lost 2mins running 4-15-5) with Mark J 2mins quicker than me but mispunching in the parkland late on.

Decent varied area for it with plenty of scope for trickiness and route choice.

Running 30:52 intensity: (53 @1) + (3:27 @2) + (10:36 @3) + (15:33 @4) + (23 @5) 4.47 km (6:54 / km) +37m 6:38 / km
ahr:133 max:150 shoes: Inov8 210 July 2018

Extended warmdown with some tourism/exploring. Not sure why I have never been to Dunfermline to see the abbey etc, it looks worth a visit.

Saturday Mar 23, 2019 #

Event: Culross Sprint
 
9 AM

Running 1:00:00 [2] 7.3 km (8:13 / km) +200m 7:14 / km
shoes: Brooks Launch July 2018

Putting out and collecting at Culross. Slow work with all the gripples and cable ties, about an hour of easy running in total.

Great to get a (mostly) sunny day, makes the organisation easier and helped show off how scenic the location is!
6 PM

Running 40:42 intensity: (7 @1) + (40:35 @2) 7.39 km (5:31 / km) +45m 5:21 / km
ahr:114 max:124 shoes: Brooks Launch July 2018

Standard twilight jog.

Friday Mar 22, 2019 #

7 PM

Running 54:53 intensity: (1:26 @1) + (48:23 @2) + (2:59 @3) + (1:20 @4) + (45 @5) 10.02 km (5:29 / km) +50m 5:21 / km
ahr:117 max:156 shoes: Brooks Launch July 2018

Making it up as I went along round Stirling. Nice and easy.

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