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Training Log Archive: Jon X

In the 30 days ending Jun 30, 2017:

activity # timemileskm+mload
  Road biking4 5:23:36 93.42(3:28) 150.35(2:09) 1220949.8
  Running9 5:19:47 34.32(9:19) 55.24(5:47) 14581626.9
  Orienteering5 4:51:38 20.26(14:24) 32.6(8:57) 8501183.3
  Pilates2 1:20:00140.0
  Circuits1 30:00120.0
  Total17 17:25:01 148.0 238.19 35284020.1
averages - weight:76.3kg

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Monday Jun 26, 2017 #

Note
(rest day)

No running 26-30 June
Busy at work Mon-Wed evenings, work dinner Thur evening, out to Helsinki Friday evening.

That is basically all of June off with the exception of a few races. But a lot of eating and drinking. Maybe some running during July, before the 6-days begins...

Sunday Jun 25, 2017 #

Event: Harvester Relays
 
1 AM

Orienteering 2:23:04 intensity: (10:27 @1) + (1:03:57 @2) + (38:07 @3) + (30:33 @4) 12.45 km (11:30 / km) +512m 9:32 / km
ahr:118 max:147 shoes: VJ Falcon May 2017

Harvester, Blake Holme and Gummer's How
Couldn't make the FVO flyers team so into FVO Plan B it was, meaning that instead of my usual short day or short night I found myself on Leg 2, long night.......

Enjoyed the race and the technical challenge, but neither the early part or the final part was really my finest performance!

Bad start with 10mins binned at #1 (although not quite a split to compare with the 75mins Dave H scored at the same #1 during daylight later on!).
Then mostly pretty solid salvage work (faff thanks to unmapped bushes at #9 aside) right round to the second radio at #16, before a disastrous end part.....think I ran out of energy as much as anything else, seemed to lose the ability to think straight and huge amounts of time just seeped away.

The mighty FVO Flyers took back the Harvester Trophy ahead of EUOC, putting right last year's disqualification and (we think) sharing the UK Relay League with them (both with 2 wins and 2 second places).
Not clear that the competition really exists any more but let's hope so as (shared victory or not) FVO has never won it before!


Saturday Jun 24, 2017 #

3 PM

Orienteering 47:35 intensity: (5:37 @1) + (22:37 @2) + (12:39 @3) + (6:42 @4) 4.53 km (10:31 / km) +156m 8:58 / km
ahr:118 max:142 shoes: VJ Falcon May 2017

Harvester training at Great Tower.
Very nice. Also very educational for the night ahead...

Friday Jun 23, 2017 #

7 PM

Running 13:04 intensity: (1:34 @1) + (8:00 @2) + (3:30 @3) 2.26 km (5:48 / km) +20m 5:33 / km
ahr:114 max:130

Running 29:34 intensity: (10 @1) + (9 @2) + (8 @3) + (1:21 @4) + (27:46 @5) 6.94 km (4:16 / km) +49m 4:07 / km
ahr:154 max:161 shoes: Asics Hyperspeed

Black Rock 5, Kinghorn.
81st place and, pleasingly, getting under pre-race target of 30mins.

Great race, why haven't I done it before! Fantastic atmosphere and crowd support, a piper on the beach, 1100 runners, and a choice of bottled beers to drink at the finish.
Hopefully will manage to be back for it again next year.

Thursday Jun 22, 2017 #

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?
C • Black Rock 7

Wednesday Jun 21, 2017 #

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, 2017 #

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, 2017 #

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, 2017 #

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.

Friday Jun 16, 2017 #

8 AM

Road biking 26:03 intensity: (7:42 @1) + (18:12 @2) + (9 @3) 12.53 km (2:05 / km) +18m 2:04 / km
ahr:101 max:125

ITW
6 PM

Road biking 28:46 intensity: (25:12 @1) + (3:34 @2) 11.82 km (2:26 / km) +18m 2:25 / km
ahr:93 max:103

HFW

Wednesday Jun 14, 2017 #

6 PM

Running warm up/down 8:20 intensity: (1:30 @1) + (5:05 @2) + (1:45 @3) 1.49 km (5:36 / km) +27m 5:09 / km
ahr:111 max:132 shoes: new Kinvara 2016

Little warmup jog. Felt rubbish which is usually the signal a longer warmup is required....didn't really have time unfortunately.

Orienteering 20:05 intensity: (16 @1) + (30 @2) + (44 @3) + (9:31 @4) + (9:04 @5) 4.24 km (4:44 / km) +21m 4:38 / km
ahr:145 max:158 shoes: new Kinvara 2016

FVO evening event, Bannockburn.

Went for the sprint course not the Green course, wore road shoes...hadn't expected to run along the edge of a bog from #1 to #2!

Didn't feel like I was running well, no rhythm or acceleration. Nav all okay though except one wobble halfway round when distracted by a dog so took a wrong turn and ran a little extra.

Monday Jun 12, 2017 #

6 PM

Pilates 1:00:00 [2]
weight:76.2kg

Feeling the biking from Saturday followed by the laziness on Sunday.

Adam and Alison visiting, nice meal afterwards.

Saturday Jun 10, 2017 #

Event: Muthill Sportive
 
9 AM

Road biking 3:59:37 intensity: (17:51 @1) + (1:43:45 @2) + (1:11:26 @3) + (45:04 @4) + (1:31 @5) 113.18 km (2:07 / km) +1151m 2:01 / km
ahr:122 max:151

Friendly small sportive at Muthill, v well organised and signed, shame the weather was wet.
Rode with Fraser and Rog with Fraser doing the huge majority of the work, impressively strong. Got a rest at 75km when Fraser got a puncture, so time is riding time. Was starting to feel it in the final 15km but enjoyed the ride - quite up for a bit more biking over next month or two now.

Soup sandwiches tea and wide selection of cakes afterwards all excellent too!

Friday Jun 9, 2017 #

7 PM

Road biking 29:10 intensity: (27:14 @1) + (1:56 @2) 12.82 km (2:17 / km) +33m 2:15 / km
ahr:90 max:120

Token service of my bike ahead of tomorrow (well, pumped up the tires!), so a quick spin to check it was okay (last used September 2016...)

Wednesday Jun 7, 2017 #

5 PM

Orienteering 37:22 intensity: (15 @1) + (4:46 @2) + (8:48 @3) + (19:55 @4) + (3:38 @5) 5.01 km (7:27 / km) +121m 6:39 / km
ahr:136 max:151 shoes: VJ Falcon May 2017

FVO WEE at new area, Duncraggan and Little Druim Wood.

Glad I made the effort, fun orienteering of good quality on an area that was a pleasure to enjoy on a lovely sunny evening. Didn't really visit Loch Venachar at the start despite what Garmin thinks....

Could have done with more warmup, at least to loosen off ankles - kept it very cautious in amongst all the many uneven cattle-trampled sections. Nice steady run round with no real nav issues, enjoyed the change from all those recent races!

Running warm up/down 5:00 [3] 0.7 km (7:09 / km)
shoes: VJ Falcon May 2017

To/from start/finish. Nothing else as in a rush to get home.

Monday Jun 5, 2017 #

Note

So, two weeks post marathon and instead of easy running over that period, I have done four races and hardly anything else!
I have eaten plenty though :)
Time to get back to the routine as I do believe the kgs may be creeping back on....
6 PM

Pilates 20:00 [1]
weight:76.3kg

Circuits 30:00 [3]

Running 22:53 intensity: (21 @1) + (18:35 @2) + (3:57 @3) 4.34 km (5:17 / km) +41m 5:02 / km
ahr:118 max:130 shoes: Brooks Ghost Mar 2017

Standard.

Sunday Jun 4, 2017 #

Note
(rest day)

Expecting to hang tapes at the uni but ended up just handing out maps and time a bit tight for a run after. Did manage a pre-dinner walk in Dunblane of an hour or so, on some new-to-me paths that should be good for some summer evening running at some point.

Saturday Jun 3, 2017 #

1 PM

Running 9:41 intensity: (47 @1) + (8:54 @2) 1.63 km (5:56 / km)
ahr:113 max:123 shoes: Black Inov8 Apr17

Running 2:30 intensity: (16 @1) + (2:14 @2) 0.4 km (6:18 / km)
ahr:110 max:118 shoes: Black Inov8 Apr17

Running 35:56 intensity: (8 @1) + (9 @2) + (6 @3) + (12:28 @4) + (23:05 @5) 7.12 km (5:03 / km) +306m 4:09 / km
ahr:149 max:157 shoes: Black Inov8 Apr17

Gargunnock Hill Race, 9th place.
Course a minute or so shorter at the start than previously (left showfield through the Glebe exit), so time probably on a par with last few years.
Very tasty free home baking at the finish :)

Running 9:05 intensity: (44 @1) + (8:21 @2) 1.29 km (7:03 / km) +20m 6:32 / km
ahr:108 max:121 shoes: Black Inov8 Apr17

Warm down. Not feeling too bad tbh.

Friday Jun 2, 2017 #

Note
(rest day)

Sunny evening walk from home to The Inn At Kippen for dinner. (about 8km)

Thursday Jun 1, 2017 #

7 PM

Running 24:48 intensity: (51 @1) + (23:36 @2) + (21 @3) 4.27 km (5:48 / km) +52m 5:28 / km
ahr:113 max:125 shoes: Brooks Ghost Mar 2017

Little jog to loosen off a bit in case decide to do the hill race on Saturday...

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