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Training Log: Jon X

In the last 7 days:

activity # timemileskm+m
  Running5 7:23:45 49.54(8:57) 79.72(5:34) 921
  Intervals1 1:13:26 7.88(9:19) 12.68(5:47) 16
  Orienteering1 40:27 4.32(9:22) 6.95(5:49) 77
  Circuits1 35:00
  Pilates1 35:00
  Total7 10:27:38 61.73 99.35 1014
averages - weight:78.8kg
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Wednesday Feb 19 #

6 PM

Running warm up/down 8:42 intensity: (1:12 @1) + (7:30 @2) 1.36 km (6:24 / km) +2m 6:20 / km
ahr:105 max:121 shoes: VJ Falcon Oct 2019

Enough warmup to realise I would need to keep my jacket on after all...

Orienteering 40:27 intensity: (25 @1) + (1:34 @2) + (23:43 @3) + (14:09 @4) + (36 @5) 6.95 km (5:49 / km) +77m 5:31 / km
ahr:132 max:163 shoes: VJ Falcon Oct 2019

FVO night race, a sodden Kings Park. 31 controls!

Andy kept us in the runnable parkland with just a couple on the slope, mixed it up with some good relay-style gaffling. Unsurprisingly I couldn’t keep up with the fast group (GG ran 29mins) and had a gap behind me (which remained despite my scrappy nav in places). I did catch back to James H a couple of times when he wobbled but he soon ran away again.

Running warm up/down 30:44 intensity: (2:53 @1) + (13:38 @2) + (13:24 @3) + (49 @4) 3.99 km (7:42 / km) +45m 7:18 / km
ahr:121 max:146 shoes: VJ Falcon Oct 2019

A keep warm jog looking out for stragglers, followed by control collecting.

Tuesday Feb 18 #

6 PM

Intervals intervals 1:13:26 intensity: (24:24 @1) + (28:37 @2) + (13 @3) + (20:10 @4) + (2 @5) 12.68 km (5:47 / km) +16m 5:45 / km
ahr:118 max:148 shoes: Inov8 RocLite Oct 2019

Ochils intervals. Made the start of them this time...

Session was 8 sets of 2x90s out/back with 30s at the turnaround and 90s between each pair. On the pitches so all very soggy and muddy, made it good and tough but not exactly the fastest conditions.

Increasingly bemused by how little relation the readings from wrist HRM bear to actual effort level. Hopeless. Adjusted it this time but would rather know the true answer!

Monday Feb 17 #

11 AM

Running 45:42 intensity: (38 @1) + (44:19 @2) + (45 @3) 6.18 km (7:23 / km) +147m 6:36 / km
ahr:130 max:178 shoes: Black Inov8 Apr17

Allan Water trails/terrain with FVO posse (and surprise guests the Gomersalls who just happened to be passing as we set off).

Running 1:28:25 intensity: (48 @1) + (1:19:20 @2) + (5:32 @3) + (1:05 @4) + (1:40 @5) 15.88 km (5:34 / km) +291m 5:06 / km
ahr:119 max:158 shoes: Brooks Launch Feb 2020

Change of shoes and off for some extra miles, road loop via Kippenrait and Sheriffmuir. Legs rather unexpectedly felt pretty empty, all a bit of a grind.
6 PM

Pilates 35:00 [1]
weight:78.8kg

Circuits 35:00 [2]
shoes: Saucony Kinvara 2013

Not a record turnout this week (inevitable given half term).

Pretty tired so not pushing too hard.

Sunday Feb 16 #

4 PM

Running 59:09 intensity: (27:38 @2) + (16:15 @3) + (15:16 @4) 10.11 km (5:51 / km) +143m 5:28 / km
ahr:126 max:145 shoes: Black Inov8 Apr17

Splish splosh splash.

Not feeling too lively after two days spent sitting in a seminar room. But at least the rain was kind enough to stop whilst I was out there. Still nine weeks until Boston, maybe by then the wind will have dropped too.

Saturday Feb 15 #

Note
(rest day)

IOF seminar in Glasgow all day. And most of tomorrow.

Friday Feb 14 #

11 AM

Running 2:38:30 intensity: (1:49:15 @3) + (49:15 @4) 32.02 km (4:57 / km) +201m 4:48 / km
shoes: Brooks Launch Feb 2020

Filthy day for the first 90mins or so, properly soaked through.
Running okay through that but finding it hard work by the end. More long runs needed for sure!

Thursday Feb 13 #

5 PM

Running 52:33 intensity: (27 @1) + (30:12 @2) + (20:59 @3) + (55 @4) 10.17 km (5:10 / km) +92m 4:56 / km
ahr:122 max:143 shoes: Brooks Launch Feb 2020

Steady round Stirling streets.

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