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Training Log: Jon X

In the last 7 days:

activity # timemileskm+m
  Running3 2:38:56 15.41(10:19) 24.81(6:24) 943
  Orienteering1 43:32 3.96(10:59) 6.38(6:50) 40
  Total4 3:22:28 19.38(10:27) 31.18(6:30) 983
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Thursday Jun 22 #

Note

Black Rock 5 on Friday evening - looking forward to a classic race that I have never done before. Anyone who has run it got any tips on the best footwear type for it please?

Wednesday Jun 21 #

6 PM

Orienteering 43:32 intensity: (26 @1) + (18:19 @2) + (20:49 @3) + (3:58 @4) 6.38 km (6:50 / km) +40m 6:37 / km
ahr:124 max:143 shoes: VJ Falcon May 2017

FVO WEE at Tulliallan.
Standard WEE performance, running easy was the plan but that meant I kept trying to run round the undergrowth bits and led to lots of sloppy nav and missing controls. It did at least mean I avoided the man eating nettles at the end although it took a while to find a way past them to get to the control!

Tuesday Jun 20 #

6 PM

Running 35:52 intensity: (58 @1) + (11:28 @2) + (9:16 @3) + (8:16 @4) + (5:54 @5) 5.82 km (6:10 / km) +248m 5:05 / km
ahr:130 max:165 shoes: Brooks Ghost 7

Work BBQ etc at Crieff Hydro, too nice a night not to sneak away for a run on Knock of Crieff with a couple of trips to the summit viewpoint. Had forgotten how nice it is here!

Monday Jun 19 #

7 PM

Running 40:21 [3] 6.81 km (5:56 / km) +246m 5:01 / km
shoes: Brooks Ghost 7

Late at work but just time for a sunny loop round the reservoir below Dumyat. Very pleasant.

Saturday Jun 17 #

4 PM

Running 1:22:43 intensity: (32 @1) + (16:17 @2) + (22:52 @3) + (29:21 @4) + (13:41 @5) 12.18 km (6:48 / km) +449m 5:44 / km
ahr:135 max:152 shoes: Black Inov8 Apr17

Long overdue run on the hills up to Carleatheran trig.

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