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Training Log Archive: Jon X

In the 30 days ending Sep 30, 2018:

activity # timemileskm+mload
  Trail walking15 41:19:00 86.67(28:36) 139.48(17:46) 37902479.0
  Running22 20:39:13 147.53(8:24) 237.43(5:13) 20844861.8
  Orienteering4 1:30:02 9.96(9:02) 16.03(5:37) 121660.6
  Spinning1 10:0010.0
  Total36 63:38:15 244.16 392.94 59958011.4

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Sunday Sep 30, 2018 #

Note

Arches National Park. Devils Garden Primitive Trail.
C • Packing it in! 1
7 AM

Running 1:34:05 intensity: (2:00 @1) + (34:40 @2) + (47:46 @3) + (9:39 @4) 18.47 km (5:06 / km) +303m 4:42 / km
ahr:125 max:137 shoes: Brooks Launch July 2018

Moab tarmac path up past entrance to Arches and along edge of the park. Thought it was time to turn around when I got to Dead Man’s Ridge. Very very windy, working pretty hard to do under 5min/k on the downhill route home.
12 PM

Trail walking 4:00:00 [1] 13.0 km (18:28 / km) +360m 16:13 / km
shoes: Brooks Launch July 2018

Arches National Park just up from Moab. Looking for one more fantastic decent length hike from this section of the trip, and we definitely got it! Very similar to Brad's trip here but the other way around, Devils Garden out to Double O Arch via Landscape/Partition/Navajo Arch sidetrips, and then on out along the offshoot to Dark Angel. Glad when the crowds thinned out then vanished! From there back to Double O and home via the Primitive Trail including Private Arch, An awesome route and definitely one to enjoy for itself rather than just for the named landmarks en route.

Have loved the last ten days but good and tired now, definitely ready for a 6-7 day crash taper ahead of the marathon!

Saturday Sep 29, 2018 #

11 AM

Trail walking 2:00:00 [1] 9.0 km (13:20 / km) +100m 12:38 / km
shoes: Brooks Launch July 2018

Dead Horse Point State Park. East and Western Rim Trails plus the Overlooks at Basin, Dead Horse Point and Shafer Canyon. Had thought of skipping this and going straight to Island in the Sky but glad we didn't, incredible views again.
3 PM

Trail walking 2:00:00 [1] 8.1 km (14:49 / km) +200m 13:11 / km
shoes: Brooks Launch July 2018

On into Canyonlands Island in the Sky, a succession of shortish out and backs to the different overlooks: White Rim, then Grand View Point, then Upheaval Dome...first one there only so as to leave time for a trip out to Mesa Arch before sunset too. Loving it.

Friday Sep 28, 2018 #

10 AM

Trail walking 2:24:00 [1] 8.58 km (16:47 / km) +470m 13:11 / km
shoes: Brooks Launch July 2018

Canyonlands National Park. Out to Druids Arch. Brad’s glowing reference for this hike fully justified!

Trail walking 2:20:00 [1] 8.6 km (16:17 / km) +115m 15:16 / km
shoes: Brooks Launch July 2018

And the return trip.

Thursday Sep 27, 2018 #

Note

Transit day to Blanding via Navajo National Monument then Monument Valley then (via fabulous lonely drive) Natural Bridges National Monument.
8 AM

Running 1:01:48 intensity: (2:15 @1) + (57:24 @2) + (2:09 @3) 10.59 km (5:50 / km) +125m 5:31 / km
ahr:116 max:128 shoes: Brooks Launch July 2018

Most of the rest of Page Rim Trail. Great overlook to Lake Powell initially. Not running too well though..
C • Page 5

Wednesday Sep 26, 2018 #

Note

Antelope Canyon (amazing, expectations far exceeded) then Lees Ferry then Cathedral Wash Canyon.
7 AM

Running 38:12 intensity: (46 @1) + (21:20 @2) + (16:06 @3) 7.03 km (5:26 / km) +72m 5:10 / km
ahr:121 max:134 shoes: Brooks Launch July 2018

Trot out to find the Page Rim Trail in search of a view across the Dam and Lake. Success but more of it left for tomorrow.
12 PM

Trail walking 1:00:00 [1] 3.0 km (20:00 / km) +30m 19:03 / km
shoes: Brooks Launch July 2018

River Trail at Lees Ferry. Looked at the trail heading up the steep hill/cliff but it didn’t look thAt much fun at the prevailing temperature...
3 PM

Trail walking 2:00:00 [1] 6.0 km (20:00 / km) +200m 17:09 / km
shoes: Brooks Launch July 2018

...instead we stopped off to explore the canyon at Cathedral Wash. Awesome fun and (with some hesitations and easy scrambling/clambering!) found the way down it right to where it reaches the Colorado. Thoroughly recommended.

Tuesday Sep 25, 2018 #

6 AM

Running 1:39:18 intensity: (1:13 @1) + (35:00 @2) + (32:20 @3) + (30:45 @4) 20.29 km (4:54 / km) +119m 4:45 / km
ahr:128 max:146 shoes: Brooks Launch July 2018

Birthday run! Ran out for 51mins, it was all downhill with the wind in my face after that....

At the turn point intercepted the route of the “Grand2Grand” ultra (https://g2gultra.com/g2g-homepage) and had a chat with the marshals there. They were waiting for the first competitors through the road crossing, today was just 84km totally self supported in the blazing heat...
12 PM

Trail walking 1:00:00 [1] 3.5 km (17:09 / km) +60m 15:47 / km
shoes: Brooks Launch July 2018

Transit day from Kanab to Page.
Stopped for sheort walk at “The Toadstools”. More wacky rocks in mad shapes and formations. And a Russian in a flowing red dress in the desert in the blazing sun.

At Page we checked out the dam and the overlooks either side, then joined huge numbers of people at Horseshoe Bend. Impressive even amongst the crowds!

Monday Sep 24, 2018 #

10 AM

Trail walking 5:00:00 [1] 12.8 km (23:26 / km)

Back to Zion, today was the day for The Narrows. Logistics too difficult to do it ‘Top Down’ so did the full ‘Bottom Up’ route up to Big Springs.

Fun day wading through the waters of the canyon, up through “Wall Street” where the canyon wall is nearly 500m tall and the river only 7m wide.

Not really trail walking as about half wading in the river and the rest rock hopping or walking on sand. Yet another good day!

Sunday Sep 23, 2018 #

6 AM

Running 52:14 intensity: (53 @1) + (16:42 @2) + (23:13 @3) + (11:26 @4) 10.57 km (4:57 / km) +75m 4:46 / km
ahr:126 max:140 shoes: Brooks Launch July 2018

Old Highway 89 again. Went a bit further this time.
10 AM

Running 11:58 [2] 1.66 km (7:13 / km) +59m 6:07 / km
shoes: Brooks Launch July 2018

Grand Canyon North Rim. Retrieving forgotten camelbak.

Trail walking 4:30:00 [1] 20.0 km (13:30 / km) +100m 13:10 / km
shoes: Brooks Launch July 2018

Grand Canyon North Rim. Really enjoyable out and back walk along the Widforss Trail, starting at North Kaibab Teailhead. Through beautiful woodland with various stunning views out and then a longer section through to a final viewpoint on an outcrop. Nice and quiet too, a few hikers but not many. Thought I knew what to expect from the Grand Canyon but still a bit stunned by the scale and grandeur of it all!

Then drove along to the Lodge for some more (even more) stunning views from there and the short trail to Bright Angel Point. Then discovered an evening meal buffet in the Lodge for refuelling :)

Saturday Sep 22, 2018 #

8 AM

Running 30:43 [3] 6.08 km (5:03 / km) +28m 4:56 / km
shoes: Brooks Launch July 2018

Morning run in Kanab, checking out old Highway 89 as a good place for a quiet road run. Good for it!
2 PM

Trail walking 1:00:00 [1] 3.0 km (20:00 / km) +30m 19:03 / km
shoes: Brooks Launch July 2018

Hidden Lake Trail in Kanab Canyon, through the “Best Friends” animal sanctuary. Nice walk on big sandy tracks to a lake (of allegedly as-yes-unplumbed depths) inside a cave. Cool spot!
4 PM

Trail walking 50:00 [1] 2.0 km (25:00 / km) +80m 20:50 / km
shoes: Brooks Launch July 2018

Short steep climb up onto small plateau just north of Kanab to look for the dinosaur tracks that are up there. Found them!

Friday Sep 21, 2018 #

11 AM

Trail walking 4:30:00 [1] 12.0 km (22:30 / km) +655m 17:41 / km
shoes: Black Inov8 Apr17

Back into Zion National Park for some real hiking this time. Angels Landing Trail closed for flood damage so easy decision to do the Observation Point Trail. Well worth it :)

Thursday Sep 20, 2018 #

8 AM

Trail walking 4:30:00 [1] 14.0 km (19:17 / km) +720m 15:20 / km
shoes: Black Inov8 Apr17

Bryce Canyon and its hoodoos. From Bryce Lodge right around the Fairyland Loop Trail. Fantastic views and start to the hiking proper.
2 PM

Trail walking 3:30:00 [1] 14.0 km (15:00 / km) +650m 12:10 / km
shoes: Black Inov8 Apr17

More Bryce Canyon action. Queens Gardens Trail leading to Peek-a-boo Loop Trail and then back via Navajo Trail.
Full day, glad of fab meal at Bryce Lodge. Hit a deer on the drive home in the dark afterwards :(

Wednesday Sep 19, 2018 #

7 AM

Running 44:43 intensity: (20 @1) + (18:41 @2) + (23:43 @3) + (1:59 @4) 8.81 km (5:05 / km) +18m 5:02 / km
ahr:125 max:139 shoes: Brooks Launch July 2018

Down the other way to check out the Welcome to Las Vegas sign, then back up the Strip again. Stuck to the other side this time up past the front of the Bellagio.
5 PM

Trail walking 45:00 [1] 1.9 km (23:41 / km) +20m 22:30 / km
shoes: Black Inov8 Apr17

Long drive from Las Vegas up to Hatch, including through Zion Mt Carmel tunnel. Stopped off for a quick walk up to Emerald Pools, trail damage meant only the lower pool accessible so a bit shorter than hoped.

Tuesday Sep 18, 2018 #

6 AM

Running 41:44 intensity: (1:04 @1) + (15:42 @2) + (22:26 @3) + (2:32 @4) 7.95 km (5:15 / km) +16m 5:12 / km
ahr:125 max:139 shoes: Brooks Launch July 2018

Early start ahead of the temperature climbing to 98F today, up and down the Strip while it was still in the shade. Quite a few sets of steps involved so as to use the pedestrian bridges rather than wait at crosswalks, definitely meant more than 16m climb!
C • Vegas baby! 4

Monday Sep 17, 2018 #

7 AM

Spinning warm up/down 10:00 [1]

Hotel gym first thing, 10mins on the static bike to warm up...

Running 22:00 [3] 4.75 km (4:38 / km)
shoes: new Kinvara 2016

...then just over 20mins on the treadmill, first at 8min/mile then at 7:30/mile. Plus two brief accelerations to a bit over 11mph via user error with the ‘increase speed’ button, at least I didn’t fall off as a result...

Sunday Sep 16, 2018 #

Note
(rest day)

Travel day

Saturday Sep 15, 2018 #

12 PM

Running 2:27:35 intensity: (52 @1) + (7:25 @2) + (34:42 @3) + (1:15:09 @4) + (29:27 @5) 31.66 km (4:40 / km) +24m 4:39 / km
ahr:138 max:152 shoes: Saucony Kinvara 2013

With Rosco out along Chalmerston Road etc, and back. Faster than I would have gone had it been a solo mission. Hopefully beneficial...

Friday Sep 14, 2018 #

6 PM

Running 52:58 intensity: (1:15 @1) + (37:25 @2) + (8:34 @3) + (5:44 @4) 10.03 km (5:17 / km) +172m 4:52 / km
ahr:119 max:140 shoes: Brooks Launch July 2018

Leckie

Tuesday Sep 11, 2018 #

9 PM

Running 44:40 [3] 8.22 km (5:26 / km) +28m 5:21 / km

Monday Sep 10, 2018 #

7 PM

Running 28:24 intensity: (39 @1) + (23:34 @2) + (4:11 @3) 5.36 km (5:18 / km) +25m 5:11 / km
ahr:119 max:128

Saturday Sep 8, 2018 #

9 AM

Running warm up/down 4:00 [2] 0.7 km (5:43 / km) +5m 5:32 / km
ahr:115 max:118 shoes: Black Inov8 Apr17

Running 3:03:49 intensity: (14 @1) + (23:20 @2) + (1:13:49 @3) + (1:25:59 @4) + (27 @5) 32.91 km (5:35 / km) +850m 4:57 / km
ahr:133 max:148 shoes: Black Inov8 Apr17

Nine Edges Race from Fairholmes to Baslow. Loved it. Started maybe a bit steady but pushed on pretty well after seeing RIch Baxter on Stanage, enjoyed moving through nice and strongly in the second half and picking up lots of places.

20th place in the end (of 189). Happy enough.
Won by my travelling companion for the day Mike Sprot in 2hrs 42 - nice one!

Results https://fellrunner.org.uk/results.php?id=5372
C • That looks like a better-than-average long run :-) 2

Friday Sep 7, 2018 #

11 AM

Running 45:14 intensity: (2:29 @1) + (35:15 @2) + (7:30 @3) 8.16 km (5:33 / km) +115m 5:11 / km
ahr:116 max:132 shoes: Brooks Launch July 2018

Bellahouston Park en route to Sheffield.

Thursday Sep 6, 2018 #

5 PM

Running 32:43 [3] 6.41 km (5:06 / km) +16m 5:02 / km
shoes: Brooks Launch July 2018

Another token effort. A bit short on enthusiasm - and energy - this week so far.

Wednesday Sep 5, 2018 #

Event: Sprint FVO Linlithgow
 
6 PM

Running warm up/down 4:26 intensity: (29 @1) + (3:57 @2) 0.8 km (5:33 / km) +1m 5:31 / km
ahr:109 max:117 shoes: Saucony Kinvara 2013

Not quite sure why I planned to arrive just in time for last start. Apart from habit...

Orienteering 19:08 intensity: (11 @1) + (43 @2) + (6:28 @3) + (11:46 @4) 3.69 km (5:11 / km) +23m 5:02 / km
ahr:135 max:145 shoes: Saucony Kinvara 2013

Sprint Series, Linlithgow.
Nice course planned by Grace before her imminent departure down under.

Back to the Long course this week, however still a bit weary (heart rate does indeed confirm) from weekend/Monday and with hamstring still niggling.

Generally okay including with the confusing car park stairs (this time) and wary of the locked gate by the Palace. Just a bit of faff at 15&16 where I didn't know what feature I was looking for on either occasion...

Running warm up/down 19:09 intensity: (30 @1) + (10:48 @2) + (7:51 @3) 3.71 km (5:09 / km) +2m 5:09 / km
ahr:122 max:134 shoes: Saucony Kinvara 2013

Round the loch with Rosco.

Tuesday Sep 4, 2018 #

Note
(rest day)

Thought about a recovery jog. But decided better hamstring recovery would be complete rest.

Monday Sep 3, 2018 #

5 PM

Running 2:13:01 intensity: (33 @1) + (51:04 @2) + (1:21:24 @3) 26.24 km (5:04 / km) +24m 5:03 / km
ahr:124 max:131 shoes: Brooks Launch July 2018

Miles on tired legs. Needs must. HR low but legs protesting and definitely a limiting factor!

Sunday Sep 2, 2018 #

11 AM

Running warm up/down 6:43 intensity: (3:09 @1) + (3:34 @2) 0.97 km (6:56 / km) +1m 6:53 / km
ahr:99 max:113 shoes: VJ Falcon May 2018

warm up

Running warm up/down 1:54 intensity: (39 @1) + (1:15 @2) 0.32 km (5:54 / km)
ahr:105 max:119 shoes: VJ Falcon May 2018

stopped watch mid warmup for some reason.

Orienteering race 39:27 intensity: (12 @1) + (18 @2) + (5:44 @3) + (31:50 @4) + (1:23 @5) 5.99 km (6:35 / km) +55m 6:18 / km
ahr:140 max:154 shoes: VJ Falcon May 2018

British Middle, Stockhill.
M50, 13th place and massively frustrated with myself!

"Start carefully and remember it is 1:7500"
Overshot #1 and lost 45-50secs

"Don't rush"
Instead pushed it after #1 and so fast but scrappy through the first part.
Despite that was up into 2nd place by #8 (albeit 2mins behind Bill). But rushing and stopped one long thin depression too early at #9 and v slow to realise (-1:15).

"There will be path legs and they are the place to push the pace"
"There are lots of paths so check the compass when you hit one"
Yes well...
...poor direction out of #11 after the map turnover then compounded by a 180degree error and hence a v circuitous route (-2mins)
...not dissimilar leaving #15, failed to read map properly so turned right at first path at 90degrees to correct one and had to cut through all sorts of grot to correct (-2mins)

Not getting anywhere near Bill's winning time of 30:54 but should have been nearer to Alistair (33:52) and Martin (34:26). And would have had to be v good today to match Jase's 33:06 for silver on M45, nice one!

Running warm up/down 6:58 [1] 0.82 km (8:30 / km) +3m 8:20 / km
shoes: VJ Falcon May 2018

Saturday Sep 1, 2018 #

Event: British Sprint and Middle champs.
 
11 AM

Running warm up/down 9:12 intensity: (1:22 @1) + (6:32 @2) + (1:18 @3) 1.64 km (5:36 / km) +3m 5:32 / km
ahr:111 max:134 shoes: new Kinvara 2016

Orienteering race 15:37 intensity: (5:31 @4) + (10:06 @5) 3.23 km (4:50 / km) +17m 4:43 / km
ahr:146 max:159 shoes: new Kinvara 2016

British Sprints, University of Bath
Qualificatiion, M50 heat C.
2nd place, winner Simon Martland 14:51

Safe enough, unsure heading for the multi-level stuff but managed to make myself stand still for quite a few seconds until I was confident I had a route that worked.

Running warm up/down 8:46 [3] 1.37 km (6:25 / km)
shoes: new Kinvara 2016

Running warm up/down 6:44 intensity: (51 @1) + (3:52 @2) + (1:45 @3) + (16 @4) 1.07 km (6:16 / km) +2m 6:13 / km
ahr:116 max:137 shoes: new Kinvara 2016

2 PM

Orienteering 15:50 intensity: (7 @1) + (9 @2) + (6 @3) + (1:35 @4) + (13:53 @5) 3.12 km (5:05 / km) +26m 4:53 / km
ahr:152 max:165 shoes: new Kinvara 2016

British Sprint Chanmps, University of Bath.
M50, 7th place.
Winner Bill Edwards 14:19, 2nd SImon Martland 14:49, 3rd Martin Ward 15:01

Pretty ordinary effort.

Didn't check code at #6 and as I ran off I realised there was construction work adjacent to it where none was mapped, but with much mapped nearby. Faffed about checking I had definitely been to the right place (-10sec). Should have checked the code or been 100% it was right!
This also meant I was looking at other things on 6-7 rather than what was coming up - and at #8 I dithered a little on the (multi-level) route and then got trapped behind slow movers descending the narrow spiral staircase. Compounded it by going to a more eastern exit from the low level rather than taking the one straight ahead (-25secs).
Still going okay but then dropped 20s at the (very easy) #15, fixed eyes on path/gap just beyond control as I exited #14, and ran right in before I realised (-20s).
A bit faffy from there and didn't take the best routes/lines to several of the control pick that followed (-10/15s).

Hamstring not happy at having to race for a second time in the day.

Running warm up/down 6:12 intensity: (3 @1) + (6:09 @2) 0.85 km (7:18 / km)
ahr:108 max:116 shoes: new Kinvara 2016

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