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Training Log Archive: Jon X

In the 7 days ending Mar 5, 2020:

activity # timemileskm+mload
  Running7 8:29:05 58.33(8:44) 93.87(5:25) 13221447.1
  Orienteering1 46:27 3.98(11:40) 6.41(7:15) 155335.3
  Circuits1 30:0060.0
  Pilates1 30:0030.0
  Total7 10:15:32 62.31 100.28 14771872.4
averages - weight:76.7kg

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FrSaSuMoTuWeTh

Thursday Mar 5, 2020 #

5 PM

Running 52:23 intensity: (12 @1) + (48:09 @2) + (4:02 @3) 9.33 km (5:37 / km) +155m 5:11 / km
ahr:119 max:128 shoes: Saucony RideISO

Steady round Leckie. Legs a bit tired especially on the climb up. Couple of easier days now before Inverness on Sunday.

Wednesday Mar 4, 2020 #

Event: FVO Night series Barr Wood
 
6 PM

Running warm up/down 10:50 intensity: (58 @1) + (6:11 @2) + (3:41 @3) 1.81 km (5:58 / km) +34m 5:27 / km
ahr:120 max:134 shoes: VJ Falcon Oct 2019

Initial jog, then to the start.

Orienteering 46:27 intensity: (12 @1) + (1:13 @2) + (4:51 @3) + (29:31 @4) + (10:40 @5) 6.41 km (7:15 / km) +155m 6:28 / km
ahr:142 max:158 shoes: VJ Falcon Oct 2019

FVO night, Barrwood

Not so much gaffled as just two different courses, so a lot of pack running early on. Overshot at #4 (didn't see path as I crossed it), and then back at front of my group at #7 but stopped short and turned back briefly. The course split at #8 and only Fraser and I seemed to have the control further on. Back with a couple of others through the next bit but no real plan back to the split control at #13, stopped short until saw my #8 but then missed way left anyway (best part of 2min gone). Still with Fraser but he went left to #14 and I went right, he was there 15s before me. Caught back to him and some others including Jase and Paul near the end, but just behind at the finish.

Enjoyed it.

Running warm up/down 20:36 intensity: (7 @1) + (51 @2) + (1:36 @3) + (12:20 @4) + (5:42 @5) 2.3 km (8:58 / km) +37m 8:18 / km
ahr:142 max:159 shoes: VJ Falcon Oct 2019

Warm down checking the final finishers were en route.

Tuesday Mar 3, 2020 #

5 PM

Running intervals 1:00:54 intensity: (14 @1) + (28:14 @2) + (24:37 @3) + (7:15 @4) + (34 @5) 12.46 km (4:53 / km) +192m 4:32 / km
ahr:126 max:155 shoes: Next% Dec 2019

Wanted something hilly but not too full-on, settled on 8x up/down the (not too significant) slope up from Watson House drive to the house itself.

1:29; 1:27: 1:30; 1:27; 1:26; 1:27; 1:28; 1:22
jogs back down all between 1:43 and 1:47.

Felt surprisingly okay in the legs, a few twinges from the foot but much improved today.

Monday Mar 2, 2020 #

6 PM

Running 20:40 intensity: (3 @1) + (4:26 @2) + (8:29 @3) + (6:44 @4) + (58 @5) 3.84 km (5:23 / km) +31m 5:11 / km
ahr:133 max:162 shoes: Saucony RideISO

Little trot pre FVO session. Foot a little better after seeing Angela at lunchtime. But not fully settled down yet.

Pilates 30:00 [1]
weight:76.7kg

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

Sunday Mar 1, 2020 #

11 AM

Running 3:04:06 intensity: (5:42 @1) + (2:33:07 @2) + (24:32 @3) + (45 @4) 33.49 km (5:30 / km) +539m 5:05 / km
ahr:118 max:144 shoes: Brooks Launch Feb 2020

From Callendar with Roger, along the Great Trossachs Trail to Glen Finglas, some bonus km out and back along the loch, then back through Brig O'Turk and along the south side of Loch Venachar. Plenty of splashing through puddles required!

Scenic route with snowy tops around, however cold rain/wind was less than ideal and I was increasingly cold through the last two hours, v glad to see the car and took a long time to warm up properly. Didn't have too much in the tank today, looking forward to a lower volume week ahead.

Foot not great after (once it had thawed and I could feel it). Normal ‘post long run foot’ which was still niggling a little anyway from last week, but also plantar really tight on that (left) foot too. Need to look after it this week...

Saturday Feb 29, 2020 #

1 PM

Running 1:28:04 intensity: (46 @1) + (1:14:01 @2) + (12:46 @3) + (31 @4) 16.56 km (5:19 / km) +191m 5:02 / km
ahr:119 max:140 shoes: Saucony RideISO

Nice to run in the sun in a t-shirt....not so nice being in a t-shirt once it started snowing....

Friday Feb 28, 2020 #

4 PM

Running intervals 1:11:32 intensity: (19 @1) + (32:25 @2) + (37:27 @3) + (1:12 @4) + (9 @5) 14.09 km (5:05 / km) +143m 4:50 / km
ahr:125 max:150 shoes: Brooks Launch Feb 2020

6km warmup then 20min Moneghetti, warmdown home. A bit tired.

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