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Training Log Archive: Jon X

In the 7 days ending Jan 26:

activity # timemileskm+m
  Running5 7:52:24 40.89(11:33) 65.81(7:11) 2072
  Intervals1 36:24 4.41(8:15) 7.1(5:08) 49
  Circuits1 30:00
  Pilates1 30:00
  Total7 9:28:48 45.3 72.91 2121
averages - weight:79.8kg

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Sunday Jan 26 #

10 AM

Running 1:01:48 intensity: (23 @1) + (13:39 @2) + (9:02 @3) + (20:29 @4) + (18:15 @5) 9.05 km (6:50 / km) +301m 5:51 / km
ahr:137 max:166 shoes: Inov8 RocLite Oct 2019

Round Loughrigg from Rydal. Posse of ten at the start but with various different plans, most of it with Rog, Fraser, Marcus and Ray....until Marcus dragged Ray off for some extra ascent near the end.
Nice run (and a great cave!) even if it was very very wet out there!

Saturday Jan 25 #

9 AM

Running 4:10:30 intensity: (2:47 @1) + (16:48 @2) + (35:00 @3) + (1:54:56 @4) + (1:20:59 @5) 27.9 km (8:59 / km) +1211m 7:23 / km
ahr:142 max:189 shoes: Inov8 RocLite Oct 2019

Jase's 50th extravaganza. Big group touring the fells and pubs west from Rydal Hall, a very fun day out.
5 PM

Running 3:36 intensity: (13 @1) + (2:27 @2) + (56 @3) 0.47 km (7:44 / km) +18m 6:28 / km
ahr:120 max:129

Wednesday Jan 22 #

11 AM

Running 1:55:42 intensity: (16 @1) + (1:02:17 @2) + (39:10 @3) + (11:48 @4) + (2:11 @5) 21.15 km (5:28 / km) +500m 4:54 / km
ahr:124 max:176 shoes: Brooks Launch April 2019

Collected car from service and parked in BofA for the ‘Sheriffmuir Inn 10’ road loop. Bright pleasant day so tagged on a trip to Dumyat summit as well, sadly the cloud beat me to the top by a couple of mins.

Hoping the long gradual tarmac descent at the end is good quad prep for Boston, planning to include this sort of thing some more before then.

Tuesday Jan 21 #

6 PM

Intervals 36:24 intensity: (1:13 @1) + (25:54 @2) + (8:00 @3) + (1:17 @4) 7.1 km (5:08 / km) +49m 4:57 / km
ahr:115 max:138 shoes: Brooks Launch April 2019

Warm up on sandwich buying duty ahead of Banff Film Festival (good as ever), then caught just the final two reps of the Ochils 20x1min session....just had time pre-film to do some extras alone to make a 10x1min mini-session. A little slippery doing them on the pitches wearing just road shoes.

Monday Jan 20 #

4 PM

Running 40:48 intensity: (27 @1) + (38:24 @2) + (1:44 @3) + (13 @4) 7.24 km (5:38 / km) +43m 5:29 / km
ahr:115 max:141 shoes: Saucony RideISO

Easy Watson House
6 PM

Pilates 30:00 [1]
weight:79.8kg

Circuits 30:00 [2]
shoes: Saucony Kinvara 2013

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