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Training Log Archive: Jon X

In the 7 days ending Dec 2, 2019:

activity # timemileskm+mload
  Running12 4:34:12 28.18 45.34 4911068.3
  Mountain walking1 2:40:00 6.21(25:45) 10.0(16:00) 735160.0
  Orienteering4 1:37:42 10.97(8:55) 17.65(5:32) 293743.1
  Pilates1 40:0040.0
  Circuits1 25:0050.0
  Total15 9:56:54 45.36 72.99 15192061.3
averages - weight:79.9kg

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Monday Dec 2, 2019 #

11 AM

Running 52:06 intensity: (1:04 @1) + (17:14 @2) + (27:22 @3) + (6:01 @4) + (25 @5) 7.92 km (6:35 / km) +188m 5:53 / km
ahr:126 max:161 shoes: Brooks Launch April 2019

Monday run, met up with the others (Dixie, Gary, Louise, Vicky, Heather) at the Dumyat forestry carpark and ran through for a circuit of Cocksburn Reservoir and back via Mine Woods. Ideal after yesterday..
6 PM

Pilates 40:00 [1]
weight:79.9kg

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

Sunday Dec 1, 2019 #

9 AM

Running warm up/down 14:33 intensity: (1 @1) + (10:53 @2) + (1:39 @3) + (2:00 @4) 2.28 km (6:23 / km) +4m 6:20 / km
ahr:120 max:143 shoes: Inov8 Mudclaw Oct 2019

Pre race 1, just the -6 degrees leaving home this morning so, however tempting to stay in the warm car, a warm up jog seemed wise....

Orienteering 11:51 intensity: (28 @1) + (1:22 @2) + (3:48 @3) + (6:03 @4) + (10 @5) 2.79 km (4:15 / km)
ahr:133 max:149 shoes: Inov8 Mudclaw Oct 2019

Race 1, Glasgow Green.

1st Paul H 11:46, 2nd Ben 11:48, 3rd Jon 11:51.

Running warm up/down 7:37 intensity: (4 @1) + (12 @2) + (1:21 @3) + (6:00 @4) 1.04 km (7:20 / km) +2m 7:15 / km
ahr:136 max:144 shoes: Inov8 Mudclaw Oct 2019

11 AM

Running warm up/down 5:33 intensity: (1:12 @1) + (3:33 @2) + (48 @3) 0.84 km (6:35 / km)
ahr:110 max:134 shoes: Inov8 Mudclaw Oct 2019

12 PM

Orienteering 10:26 intensity: (5:29 @3) + (4:57 @4) 1.96 km (5:19 / km) +49m 4:44 / km
ahr:124 max:135 shoes: Inov8 Mudclaw Oct 2019

Race 2, Queen's Park

1st Ben 10:05, 2nd Jamie Rennie 10:12, 3rd Jon 10:25
Paul H 10:31 but mp.

Dropped some secs leaving 4 (hands too cold to unfold map to see rest of course) and climbing to 7 (lazy man's line up the hill instead of straight up).

Running warm up/down 5:07 intensity: (18 @1) + (3:36 @2) + (1:13 @3) 0.69 km (7:26 / km) +16m 6:40 / km
ahr:119 max:127 shoes: Inov8 Mudclaw Oct 2019

1 PM

Running warm up/down 6:18 intensity: (39 @1) + (2:36 @2) + (3:03 @3) 0.78 km (8:02 / km)
ahr:126 max:165 shoes: Inov8 Mudclaw Oct 2019

2 PM

Orienteering 32:31 intensity: (7 @2) + (19 @3) + (4:07 @4) + (27:58 @5) 5.5 km (5:55 / km) +89m 5:28 / km
ahr:161 max:175 shoes: Inov8 Mudclaw Oct 2019

Race 3, the chase, Pollok Country Park
Worst run for quite a while!

Starting 24sec behind Ben and 6sec behind Jamie Rennie.
Finished third after Jamie reeled me in from the second last and passed me on the run-in.
But down to 6th at one point after mispunching #2 and having to backtrack (just when I had Ben well in sight too!), then thrashing for the flag at 4 (nearly 2mins lost), going well awry to 5 (nearly 2mins again), and then actually losing 2mins on the 30sec leg to 7. Not a great route to 6 either. Got back to 2nd by #9 but poor route to #10 saw them all catch me again! Got away again with JR and sneaked a 10sec gap but once it was down to the run for home then I didn't have the pace to hold it.

Ho hum. 6mins down on Ben and 6th fastest for this race. Not the most clear-headed racing I have done this year by a long chalk!
3 PM

Running warm up/down 6:51 [3] 0.97 km (7:03 / km)
ahr:158 max:169 shoes: Inov8 Mudclaw Oct 2019

6 PM

Running 10 [1]
ahr:47 max:51

Saturday Nov 30, 2019 #

11 AM

Running 39:42 intensity: (24:02 @2) + (6:00 @3) + (8:57 @4) + (43 @5) 7.37 km (5:23 / km) +45m 5:14 / km
ahr:125 max:169 shoes: Saucony RideISO

Steady round Watson House.

Friday Nov 29, 2019 #

11 AM

Mountain walking 2:40:00 [1] 10.0 km (16:00 / km) +735m 11:42 / km
shoes: Inov8 Mudclaw Oct 2019

Ben Ledi / Stank Glen loop with MC and Pierre.
4 PM

Running 42:25 intensity: (7 @1) + (15 @2) + (36 @3) + (19:31 @4) + (21:56 @5) 7.37 km (5:45 / km) +46m 5:35 / km
ahr:147 max:163 shoes: Saucony RideISO

Easy round Watson House.

Thursday Nov 28, 2019 #

3 PM

Running 55:48 intensity: (21 @1) + (43:51 @2) + (10:05 @3) + (1:24 @4) + (7 @5) 9.54 km (5:51 / km) +144m 5:26 / km
ahr:119 max:151 shoes: Brooks Launch April 2019

Steady round Leckie.

Wednesday Nov 27, 2019 #

6 PM

Running warm up/down 5:00 intensity: (18 @1) + (4:38 @2) + (4 @3) 0.8 km (6:15 / km)
ahr:113 max:127 shoes: VJ Falcon Oct 2019

Orienteering 42:54 intensity: (19 @1) + (6:20 @2) + (2:13 @3) + (16:02 @4) + (18:00 @5) 7.4 km (5:48 / km) +155m 5:15 / km
ahr:142 max:162 shoes: VJ Falcon Oct 2019

FVO night race at Hermitage Woods etc. Big turnout for a very enjoyable race with some good route choices - thanks Dixie!

Tuesday Nov 26, 2019 #

3 PM

Running 33:02 intensity: (13 @1) + (32:08 @2) + (41 @3) 5.74 km (5:45 / km) +45m 5:32 / km
ahr:117 max:132 shoes: Brooks Launch April 2019

Miserable day but dragged myself out for an easy one in the last of the ‘daylight’.

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