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Training Log Archive: Jon X

In the 7 days ending Sep 15:

activity # timemileskm+m
  Running8 2:44:41 16.45(10:01) 26.47(6:13) 329
  Orienteering4 1:35:17 10.03(9:30) 16.14(5:54) 240
  Pilates1 40:00
  Circuits1 25:00
  Total9 5:24:58 26.48 42.62 569

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MoTuWeThFrSaSu

Sunday Sep 15 #

12 PM

Running warm up/down 16:52 intensity: (22 @1) + (3:20 @2) + (7:36 @3) + (5:33 @4) + (1 @5) 1.82 km (9:18 / km) +105m 7:13 / km
ahr:130 max:150 shoes: Inov8 210 July 2019

To the start via warmup map/controls.

Orienteering 38:16 intensity: (20 @1) + (1:13 @2) + (6:07 @3) + (17:14 @4) + (13:22 @5) 5.72 km (6:42 / km) +163m 5:52 / km
ahr:141 max:164 shoes: Inov8 210 July 2019

British Middle, 5th place
Winner James L 35:43, 2nd Alastair L 37:13, 3rd Martin 38:00, 4th Bill 38:02

Didn’t do too much wrong (although bad shoe choice of Xtalon not VJs cost some seconds through the slippery rocky steep first half).
Some seconds gone in a couple of places, contouring to #7 was wrong, more rocky and further, didn’t realise control was down some contours and so straight was best. Went to path for short leg to #10 and didn’t realise flag was on facing side of big boulder so ran right round it, straight was better and then would have seen flag immediately.

Happy enough, struggling with the running a bit so knew I couldn’t afford errors (luckily it was pretty easy) and persevered well.

M45 on the same course...Andy S (33:51) fastest ahead of Roger (34:25).

Running warm up/down 8:26 intensity: (8 @1) + (15 @2) + (26 @3) + (5:22 @4) + (2:15 @5) 0.93 km (9:06 / km) +17m 8:21 / km
ahr:143 max:156 shoes: Inov8 210 July 2019

Saturday Sep 14 #

10 AM

Orienteering warm up/down 11:17 intensity: (17 @1) + (29 @2) + (12 @3) + (5:12 @4) + (5:07 @5) 1.75 km (6:28 / km) +15m 6:12 / km
ahr:144 max:162 shoes: new Kinvara 2016

Orienteering 13:02 intensity: (19 @2) + (3 @3) + (4:22 @4) + (8:18 @5) 2.76 km (4:44 / km) +21m 4:33 / km
ahr:148 max:169 shoes: new Kinvara 2016

Qualifier.
Missed out a control early on, realised just in time. Went to corner of wrong building late on, luckily checked code.

Running better than feared after the past few weeks.
James L started a minute back and passed me when I made the second error, pretty sure I was fine for qualification but surprised this was good enough for second place.

Running warm up/down 7:26 intensity: (18 @1) + (22 @2) + (2 @3) + (34 @4) + (6:10 @5) 0.89 km (8:19 / km) +18m 7:33 / km
ahr:149 max:160 shoes: new Kinvara 2016

2 PM

Running warm up/down 9:35 intensity: (32 @2) + (14 @3) + (40 @4) + (8:09 @5) 1.44 km (6:38 / km) +14m 6:21 / km
ahr:154 max:168 shoes: new Kinvara 2016

Orienteering 13:33 intensity: (20 @2) + (4 @3) + (3 @4) + (13:06 @5) 2.62 km (5:10 / km) +5m 5:07 / km
ahr:160 max:171 shoes: new Kinvara 2016

Final.
Reversed the errors of the morning rather than learning from them....this time I went to corner of the wrong building early on (#2) and it was late on when I missed out a control and had to go back (went to #16 before #15).
Maybe 20s for the first one and 55-60s for the second one. Game over as a result.....without them likely to have been just outside the medals anyway. As it was finished 10th.

Running warm up/down 4:54 intensity: (1 @2) + (11 @3) + (5 @4) + (4:37 @5) 0.62 km (7:52 / km) +14m 7:06 / km
ahr:156 max:164 shoes: new Kinvara 2016

Friday Sep 13 #

1 PM

Running 30:13 intensity: (23 @1) + (27:43 @2) + (2:05 @3) + (2 @4) 4.69 km (6:26 / km) +50m 6:07 / km
ahr:117 max:136 shoes: Brooks Launch April 2019

Thursday Sep 12 #

5 PM

Running 30:42 intensity: (24 @1) + (1:32 @2) + (10:48 @3) + (10:35 @4) + (7:23 @5) 5.81 km (5:17 / km) +44m 5:05 / km
ahr:138 max:160

Wednesday Sep 11 #

6 PM

Running warm up/down 5:11 intensity: (16 @1) + (4:21 @2) + (34 @3) 1.0 km (5:11 / km)
ahr:117 max:126 shoes: Brooks Launch April 2019

Orienteering 19:09 intensity: (5:20 @2) + (2:56 @3) + (10:16 @4) + (37 @5) 3.3 km (5:48 / km) +36m 5:30 / km
ahr:129 max:150 shoes: Brooks Launch April 2019

Running warm up/down 6:41 intensity: (11 @1) + (26 @2) + (3:08 @3) + (2:16 @4) + (40 @5) 1.21 km (5:32 / km) +12m 5:16 / km
ahr:134 max:163 shoes: Brooks Launch April 2019

Tuesday Sep 10 #

7 PM

Running 29:37 intensity: (9 @1) + (1:01 @2) + (4:08 @3) + (13:46 @4) + (10:33 @5) 5.8 km (5:07 / km) +43m 4:56 / km
ahr:145 max:172 shoes: Brooks Launch April 2019

My fitness may need some work....but pretty sure that my heart rate did not do what Garmin says!

Monday Sep 9 #

5 PM

Running 15:04 intensity: (11 @1) + (14:45 @2) + (8 @3) 2.27 km (6:39 / km) +14m 6:27 / km
ahr:107 max:129 shoes: Brooks Launch April 2019

Easy loosener before heading to Pilates.
6 PM

Pilates 40:00 [1]

Circuits 25:00 [3]
shoes: Saucony RideISO

Two sets of 20s again this week. Felt surprisingly sprightly.

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