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Training Log Archive: Jon X

In the 7 days ending Feb 28, 2011:

	activity	#	time	miles		km		+m	load
	Running	8	4:13:26	26.04	(9:44)	41.9	(6:03)	482	869.7
	Orienteering	3	2:38:08	14.16	(11:10)	22.79	(6:56)	812	1439.0
	Intervals	2	45:47	4.46	(10:17)	7.17	(6:23)	355	362.0
	Circuits	1	40:00						80.0
	Pilates	1	35:00						70.0
	Total	8	8:52:21	44.65		71.86		1649	2820.6
	[1-5]	8	8:48:21
averages - weight:78.2kg

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Monday Feb 28, 2011 #

5 PM

Running 21:35 [3] 3.71 km (5:49 / km) +66m 5:21 / km
shoes: Brooks Ghost

Couldn't get out at lunch which was frustrating as it was such a glorious day, did manage to fit in a quick jog round the golf course in daylight pre-circuits.

Pilates 35:00 [2]
weight:78.2kg

Quite light today. By my standards.

Circuits 40:00 [2]
shoes: Brooks Ghost

Wary of my calf niggle after making it worse each of the past two visits to circuits, did alternatives instead of the jumping/hopping ones. Did quite a lot of situps as a result!

7 PM

Running 37:28 [3] 5.75 km (6:31 / km) +214m 5:30 / km
shoes: Brooks Ghost

Post-circuits loop with Dixie, Rosco and Kalvis. As ever when multiple people don't have torches, Dixie seized the opportunity to head into the wooded terrain.....garmin track uploaded so that he can see where we went....

Sunday Feb 27, 2011 #

11 AM

Orienteering race 1:12:34 [5] 9.33 km (7:47 / km) +466m 6:13 / km
ahr:137 max:149 shoes: Apr 2010 VJ Falcon

Brown course, 8km with a lot more climb than claimed! Won by Jase in 67 with Neil C on 70.

Similar to yesterday in some ways, ran mostly okay but spoilt run with one silly error, today it cost 3 mins. Changed mind en route to #9 and lost contact, dropped into a control in what looked like correct feature and punched it, then realised it wasn't mine. Was within 5m of flag within another 30secs but didn't see it and didn't come back for another 2 mins. A little more calmness required...

Other than that, maybe a little hesitant on the diagonal downhill legs to crags overlooking Coniston Water, plus confused by unmapped bushes at #24 and overshot the marsh, bounced back from the next one.

Generally orienteering a lot better in amongst the Lake District contours and crags than around the streets of Dunblane last Wednesday!

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Apr 2010 VJ Falcon

Not quite as disciplined today...

Saturday Feb 26, 2011 #

Event: Twin Peaks

2 PM

Orienteering race 38:07 [5] 4.91 km (7:46 / km) +218m 6:21 / km
ahr:144 max:153 shoes: Apr 2010 VJ Falcon

Black course Middle Distance race. Fast boys from EUOC doing 29mins, first M40 was Jase on 34mins, then Martin W on 35. Would have been 3rd M40 for the Masters Cup, just ahead of Neil Conway but Prof Ackland pipped me by 40secs and I think also counts as an M40 seeing as M45 was on the Brown.

Ran okay except threw away maybe a bit over a minute by running out of #9 the wrong way and following wrong line of crags (which also cost me any possible assistance as the Oleg Express breezed past in the interim), plus got too low at the penultimate and lost 30secs or so.

C • 30 seconds! 1

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Apr 2010 VJ Falcon

Pretty tired legs so did a proper warmup, plus jog back from the finish afterwards with Phil and MC.

Friday Feb 25, 2011 #

5 PM

Running 34:13 [3] 6.36 km (5:23 / km)
ahr:124 shoes: Brooks Adrenaline Aug 2009

Recovery run before heading down to the Lakes. Legs of lead to start with, no real improvement by the end. Not sure I will be feeling too lively for the weekend's racing!

Thursday Feb 24, 2011 #

6 PM

Intervals hills 29:33 [5] 4.95 km (5:58 / km) +270m 4:41 / km
max:161 shoes: Brooks Ghost

Ballengeich hills, not expecting too much from this session but did at least get better as things progressed, after a real struggle on the first one. Feeling pretty tired after the fourth rep but a promise to myself of 'adding a sixth rep if fifth rep not under 3 mins' proved sufficient motivation!
3:05
2:59
2:57
2:58
2:49

Running warm up/down 39:21 [3] 6.61 km (5:57 / km)
ahr:121 shoes: Brooks Ghost

Short Riverside loop to warm up, loop round past hotels then King's Knot to warm down. Then went to help Ross and Fi with the cake that had been meant for last night :)

Wednesday Feb 23, 2011 #

6 PM

Running warm up/down 13:22 [2] 2.22 km (6:01 / km)
ahr:117 shoes: 2010 Inov8 Roclite

Warmup jog and then team jog to the start.

Orienteering race 47:27 [4] 8.55 km (5:33 / km) +128m 5:10 / km
ahr:139 max:151 shoes: 2010 Inov8 Roclite

FVO night race at Laigh Hills, great course from Elle which kept the long and short course folk close together the whole way.

Orienteering v messily at the start, rushing, choosing bad routes, then executing them badly. Once I had done that a few times and was safely on my own and left behind by the lead posse, settled down to run a bit better at a steady pace (one minute of total confusion on the second butterfly aside).

All good fun but a long way off the pace. Even the pace of those who did not miss out a loop....

Running warm up/down 17:28 [2] 2.59 km (6:45 / km) +66m 5:59 / km

Jog with Ross and Fi, then a little bit of control collection duty (the first and last controls). Then back to chez Gary and Louise for some very tasty soup and cake!

Tuesday Feb 22, 2011 #

6 PM

Running 8:53 [3] 1.62 km (5:29 / km) +39m 4:54 / km
shoes: Brooks Ghost

Warmup down to Cambuskenneth road with Rosco. Long wait at the level crossing...

Running tempo 11:59 [4] 3.0 km (4:00 / km) +39m 3:45 / km
ahr:147 max:152 shoes: Brooks Ghost

Tempo 3km along the farm track and back dodging the rush hour traffic then last stretch down the road. Felt fairly controlled and heart rate not too high. Rosco may have had months off training but he was still moving away from me very easily! Failed to meet up with Ochils....

Running 9:56 [3] 1.47 km (6:45 / km) +39m 5:58 / km
ahr:126 max:151 shoes: Brooks Ghost

Ran from end of tempo to the Wallace Monument track, where Ochils hill session was under way....

Intervals intervals 16:14 2.22 km (7:19 / km) +85m 6:08 / km
ahr:129 max:154 shoes: Brooks Ghost

Did the final two hill reps (90secs each) with Ochils and then their comedy sprints via a shuttle reps session (teams of 3 going to-and-fro over 60-70m non stop for 6 minutes). Enjoyed the reps and felt I was moving well. Didn't feel I was too strong on the hill reps however.

Running 9:11 [2] 1.57 km (5:51 / km) +20m 5:30 / km
ahr:125 max:147 shoes: Brooks Ghost

Jog back to the uni at a nice gentle pace.

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