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Training Log Archive: Jon X

In the 7 days ending Feb 9, 2020:

activity # timemileskm+mload
  Running7 6:37:30 44.78(8:53) 72.06(5:31) 5041148.2
  Orienteering1 59:25 3.81(15:35) 6.14(9:41) 183167.8
  Circuits1 30:0060.0
  Pilates1 30:0030.0
  Total8 8:36:55 48.59 78.2 6871405.9
averages - weight:79.8kg

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MoTuWeThFrSaSu

Sunday Feb 9, 2020 #

10 AM

Running warm up/down 16:06 intensity: (1:14 @1) + (14:52 @2) 2.87 km (5:37 / km) +18m 5:27 / km
ahr:113 max:124 shoes: Inov8 210 July 2019

Meant to arrive earlier and do more. Business as usual then.
It was however just enough to realise that my legs were more tired from yesterday than I had realised until now...

Running race 1:03:29 intensity: (3:12 @1) + (32:26 @2) + (21:10 @3) + (6:17 @4) + (24 @5) 13.79 km (4:36 / km) +87m 4:28 / km
ahr:122 max:162 shoes: Inov8 210 July 2019

Devilla “15km” (with Storm Ciara adjusted route)
41/336 and 8th V50

Enjoyable trail race with a lot more mud than the XC yesterday - and some deep water too! Not so keen on the extended sections of stony forest road however.

Dave G ran an impressive 55mins for 4th and 1st V40. Dave Robertson was 61 and Fraser was a tantalising 15secs and couple of places ahead of me, I got a little closer towards the end but not close enough!

C • Having more punters.. 2

Running warm up/down 16:30 intensity: (47 @1) + (12:46 @2) + (2:52 @3) + (5 @4) 2.17 km (7:35 / km) +18m 7:17 / km
ahr:120 max:146 shoes: Inov8 210 July 2019

Feeling a bit battered so saved the junk miles for another day.

Saturday Feb 8, 2020 #

1 PM

Running warm up/down 23:25 intensity: (21 @1) + (4:54 @2) + (17:49 @3) + (21 @4) 3.09 km (7:34 / km) +11m 7:26 / km
ahr:126 max:137 shoes: Inov8 210 July 2019

Warm up watching the women’s race, with Roger.

Running warm up/down 3:01 intensity: (21 @1) + (50 @2) + (1:50 @3) 0.46 km (6:33 / km) +2m 6:26 / km
ahr:120 max:131 shoes: Inov8 210 July 2019

across to the start.

Running race 36:11 intensity: (16 @1) + (32:55 @2) + (2:58 @3) + (2 @4) 7.99 km (4:32 / km)
ahr:119 max:136 shoes: Inov8 210 July 2019

Scottish Masters XC, Johnstone.
137th and 28th V50.

Felt I should be able to go a little faster and be a little further up the field. Didn't seem able to manage it though...

Running warm up/down 10:09 intensity: (1:12 @1) + (8:57 @2) 1.31 km (7:45 / km)
ahr:113 max:123 shoes: Saucony RideISO

Warm down with Roger. Feeling okay actually.

Friday Feb 7, 2020 #

4 PM

Running 46:55 intensity: (16 @1) + (9:45 @2) + (28:55 @3) + (5:40 @4) + (2:19 @5) 8.57 km (5:29 / km) +71m 5:15 / km
ahr:130 max:174 shoes: Brooks Launch April 2019

Easy again ahead of the XC tomorrow. Feeling pretty heavy-legged anyway.

Thursday Feb 6, 2020 #

5 PM

Running 41:41 intensity: (16 @1) + (22:37 @2) + (13:57 @3) + (4:01 @4) + (50 @5) 7.33 km (5:41 / km) +44m 5:31 / km
ahr:124 max:159 shoes: Saucony RideISO

Easy headtorch round Watson House loop.

Wednesday Feb 5, 2020 #

Event: FVO Night series Polmaise
 
6 PM

Running warm up/down 17:22 intensity: (28 @1) + (12:11 @2) + (3:34 @3) + (1:04 @4) + (5 @5) 2.16 km (8:03 / km) +74m 6:53 / km
ahr:121 max:153 shoes: VJ Falcon Oct 2019

Warmup getting my legs a little more awake....and getting my shoes a little softened up from the mud of Eridge a month ago!

Running warm up/down 2:46 [2] 0.36 km (7:40 / km) +15m 6:19 / km
ahr:116 max:120 shoes: VJ Falcon Oct 2019

To the start.

Orienteering 59:25 intensity: (2:18 @1) + (44:11 @2) + (4:36 @3) + (8:13 @4) + (7 @5) 6.14 km (9:41 / km) +183m 8:25 / km
ahr:118 max:148 shoes: VJ Falcon Oct 2019

FVO night race, Polmaise. In fact Lewis planned interesting courses almost entirely in Murray’s Wood, which made for some tricky orienteering.

Pretty lazy with the compass and scrappy nav as a result. Managed to be just behind Rog at the top of the last big climb but was too keen to avoid the horrible brambles and he got away, then I messed the route at the end anyway.

Way off the pace of the EUOC boys (and girl)....who in turn were quite far behind the pace of GG (36mins) and Nixon (38mins).

Tuesday Feb 4, 2020 #

4 PM

Running race 1:10:27 intensity: (46 @1) + (55:30 @2) + (13:28 @3) + (29 @4) + (14 @5) 15.02 km (4:41 / km)
ahr:120 max:157 shoes: Next% Dec 2019

Onto the Carse for a first outing on Chalmerston Road for a long time! First outing for the new shoes too. Such a flat run that Garmin registered zero metres of climb!

6km warmup then 1km tempo/4mins steady/20mins Moneghetti session/warmdown back to car. Session actually 21mins as before the second 60s I had to extend recovery for a tractor (25sec extra) and before the third I had to do the same for two horses (35sec extra). Rural road running problems :)

C • New shoes 2

Monday Feb 3, 2020 #

11 AM

Running 49:28 intensity: (1:04 @1) + (35:55 @2) + (11:32 @3) + (25 @4) + (32 @5) 6.94 km (7:08 / km) +164m 6:23 / km
ahr:120 max:158 shoes: Saucony RideISO

Nice gentle group run for Vicky’s birthday, ideal after yesterday.
6 PM

Pilates 30:00 [1]

Circuits 30:00 [2]
weight:79.8kg shoes: Saucony Kinvara 2013

Weighing in heavier this week, could be the generous lunch or it could just be the scales, everyone was complaining about the weigh-in outcomes this week....

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