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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Nov 24:

activity # timemileskm+m
  Running6 5:58:24 34.87(10:17) 56.11(6:23) 1201
  Pilates1 40:00
  Turbo Trainer1 34:00
  Circuits1 25:00
  Total8 7:37:24 34.87 56.11 1201
averages - weight:80.5kg

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Sunday Nov 24 #

11 AM

Running 2:10:00 intensity: (8:07 @1) + (26:04 @2) + (1:10:26 @3) + (25:23 @4) 18.77 km (6:55 / km) +523m 6:05 / km
ahr:128 max:159 shoes: Inov8 RocLite Oct 2019

Nice run with Lewis, up through Gillies Hill and Murray Wood and then across to Touch moorland and then Touch woodland....pretty clear that a lot more time needs to elapse before some of that woodland is ready to be used for orienteering again! Down through the wood and field to the road and then each headed home. I went back through Touch and after the forest road found some more rough stuff to fight through, fell in a ditch! Out for 2.5hrs but time edited down to more like actual moving time.

Saturday Nov 23 #

11 AM

Running 51:10 intensity: (14 @1) + (11:42 @2) + (12:56 @3) + (13:39 @4) + (12:39 @5) 7.47 km (6:51 / km) +275m 5:47 / km
ahr:135 max:163 shoes: Inov8 RocLite Oct 2019

Head clearing loop up past the Gargunnock Hills flagpole with Martin W.

Friday Nov 22 #

3 PM

Running 55:57 intensity: (15 @1) + (3:34 @2) + (1:26 @3) + (2:22 @4) + (48:20 @5) 9.61 km (5:49 / km) +147m 5:25 / km
ahr:157 max:175 shoes: Brooks Launch April 2019

Easy (despite the beliefs of my HRM) round Leckie.

Thursday Nov 21 #

5 PM

Turbo Trainer intervals 34:00 intensity: (44 @1) + (15:50 @2) + (8:20 @3) + (9:06 @4)
ahr:123 max:145

5x4mins with 1min recovery
5mins warm up/down
Actually got heart rate up a little by the end.

Wednesday Nov 20 #

6 PM

Running 49:09 intensity: (20 @1) + (1:32 @2) + (12:48 @3) + (10:55 @4) + (23:34 @5) 7.7 km (6:23 / km) +170m 5:45 / km
ahr:145 max:172 shoes: Brooks Launch April 2019

FVO young guns and old boys run from Dunblane: Sam, Jamie C, Bruce with me, Roger, Brad. A bit harder up the hill and the inevitable enthusiastic finish!

Tuesday Nov 19 #

6 PM

Running 29:31 intensity: (18 @1) + (25:47 @2) + (3:02 @3) + (24 @4) 4.91 km (6:01 / km) +43m 5:46 / km
ahr:117 max:136 shoes: Brooks Launch April 2019

Waited until it was raining which meant the ice all seemed to be gone.....right up until about 20mins in when it turned out that in one spot there was some sheet ice...inelegant full length slide along some tarmac :(

Monday Nov 18 #

3 PM

Running 42:37 intensity: (12 @1) + (19:44 @2) + (15:08 @3) + (7:33 @4) 7.66 km (5:34 / km) +44m 5:25 / km
ahr:126 max:141 shoes: Saucony RideISO

6 PM

Pilates 40:00 [1]
weight:80.5kg

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

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