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Training Log Archive: Jon X

In the 7 days ending Nov 17:

activity # timemileskm+m
  Turbo Trainer2 1:39:26
  Orienteering2 1:29:48 6.77(13:16) 10.9(8:14) 171
  Pilates1 35:00
  Running2 31:35 3.18(9:55) 5.12(6:10) 52
  Circuits1 25:00
  Total6 4:40:49 9.95 16.02 223
  [1-5]6 4:39:34

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MoTuWeThFrSaSu

Sunday Nov 17 #

12 PM

Note

Walk through estate and up to flag, then along and down to home. With MC Ana Jegor.

Saturday Nov 16 #

12 PM

Running warm up/down 4:27 intensity: (37 @1) + (2:04 @2) + (1:06 @3) + (32 @4) + (8 @5) 0.68 km (6:34 / km) +9m 6:09 / km
ahr:118 max:161 shoes: VJ Falcon Oct 2019

Orienteering 47:33 intensity: (1:21 @1) + (7:12 @2) + (21:09 @3) + (13:30 @4) + (4:21 @5) 6.4 km (7:26 / km) +11m 7:22 / km
ahr:132 max:161 shoes: VJ Falcon Oct 2019

FVO Club Champs. Tuliallan

Huge route/bramble disaster at start of leg 2-3, major schoolboy wrong block error at the end of it. But perhaps for the best as tempting to race given that my calf seemed okay, the errors persuaded me to jog round thereafter. Nervous and cautious anyway in terrain with fallen trees etc hidden by vegetation and walked those bits, felt fine elsewhere.

Friday Nov 15 #

4 PM

Running 27:08 intensity: (1:00 @2) + (3:56 @3) + (9:13 @4) + (12:59 @5) 4.44 km (6:06 / km) +42m 5:50 / km
ahr:146 max:172 shoes: Saucony RideISO

Getting there. Tentatively.

Wednesday Nov 13 #

6 PM

Orienteering 42:15 intensity: (1:15 @0) + (35:00 @1) + (6:00 @2) 4.5 km (9:23 / km) +160m 7:58 / km
ahr:92 max:162 shoes: VJ Falcon Oct 2019

Walk/jog/wait/repeat round the Short at the night-o, a bit of shadowing etc and a bit of spectating. Time has the standing still bits removed.

Calf not ready to run but held up fairly well. Well enough that at least I am uncertain whether this was a good idea rather than certain that it was a bad idea...

Tuesday Nov 12 #

5 PM

Turbo Trainer 1:01:41 intensity: (21:07 @1) + (35:18 @2) + (5:16 @3)
ahr:105 max:131

Monday Nov 11 #

4 PM

Turbo Trainer 37:45 intensity: (11:17 @1) + (16:28 @2) + (10:00 @3)
ahr:105 max:133 (injured)

6 PM

Pilates 35:00 [1]

Circuits 25:00 [1]
shoes: Saucony Kinvara 2013

Cautious and skipped/modified a few of the stations.

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