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Training Log Archive: Jon X

In the 31 days ending Dec 31, 2016:

activity # timemileskm+mload
  Running24 17:21:25 117.41(8:52) 188.96(5:31) 29084268.5
  Orienteering2 2:52:10 12.85(13:24) 20.67(8:20) 533881.7
  Circuits2 45:0090.0
  Pilates1 20:0040.0
  Total26 21:18:35 130.26 209.63 34415280.2
averages - weight:79.8kg

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Saturday Dec 31, 2016 #

11 AM

Running warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: Inov8 x-talon

Very limited warmup...
12 PM

Running race 31:26 intensity: (7 @1) + (13 @2) + (1:27 @3) + (27:14 @4) + (2:25 @5) 4.89 km (6:26 / km) +278m 5:00 / km
ahr:143 max:152 shoes: Inov8 x-talon

Callander Crags race

Running warm up/down 37:40 [3] 6.45 km (5:50 / km) +43m 5:39 / km
shoes: Inov8 x-talon

Extended warm down with Ben and Roger.

Friday Dec 30, 2016 #

Note
(rest day)

Travelling home

Thursday Dec 29, 2016 #

12 PM

Running 39:00 intensity: (23 @1) + (13:33 @2) + (13:10 @3) + (11:54 @4) 8.16 km (4:47 / km) +87m 4:32 / km
ahr:128 max:146 shoes: Brooks Ghost Aug 2016

Chose a flatter route today but not quite as flat as I thought, nonetheless still moving okay once warmed up.

Wednesday Dec 28, 2016 #

3 PM

Running 44:46 intensity: (20 @1) + (15:03 @2) + (18:13 @3) + (11:10 @4) 8.99 km (4:59 / km) +133m 4:38 / km
ahr:127 max:142 shoes: Brooks Ghost Aug 2016

Road loop up past the tin man, legs a bit weary today.

Tuesday Dec 27, 2016 #

3 PM

Running 1:05:34 intensity: (2:25 @1) + (35:45 @2) + (20:07 @3) + (7:17 @4) 10.87 km (6:02 / km) +267m 5:22 / km
ahr:122 max:145 shoes: Inov8 x-talon

Melbury Beacon and back via the top fo the downs, some new paths for me and a decent new circuit.

Monday Dec 26, 2016 #

Event: WIM Canter
 
10 AM

Running 1:39:02 intensity: (3:11 @1) + (43:37 @2) + (41:00 @3) + (11:14 @4) 16.58 km (5:58 / km) +332m 5:26 / km
ahr:123 max:144 shoes: Inov8 x-talon

Nice loop across to Ashdown Forest with a bit of the Wealdway and Vanguard Way thrown in. All very pleasant apart from the bit of Vanguard that was closed where the bramble and hawthorn had been allowed to grow to reinforce the idea that it was closed....

Sunday Dec 25, 2016 #

11 AM

Running 43:01 [3] 7.53 km (5:43 / km) +129m 5:16 / km
shoes: Inov8 x-talon

Post-church run across to Rotherfield to earn my Christmas lunch :)

Saturday Dec 24, 2016 #

8 AM

Running warm up/down 3:06 [3] 0.55 km (5:36 / km)
shoes: Brooks Ghost Aug 2016

Mad dash to the start...

Running 21:35 [5] 4.97 km (4:20 / km) +49m 4:08 / km
shoes: Brooks Ghost Aug 2016

Tunbridge Wells parkrun. A bit more hilly grassy muddy slippery than expected! Should have worn studs.

Running 17:31 [3] 2.76 km (6:21 / km) +51m 5:49 / km
shoes: Brooks Ghost Aug 2016

Nick B there too so did a warmdown lap of the park together.

Friday Dec 23, 2016 #

10 AM

Running 46:33 [3] 9.69 km (4:48 / km) +12m 4:47 / km
shoes: Brooks Ghost Aug 2016

Regent's Canal and Victoria Park again.

Thursday Dec 22, 2016 #

10 AM

Running 53:24 [3] 10.23 km (5:13 / km) +191m 4:46 / km
shoes: Brooks Ghost Aug 2016

Road loop (twice) from Wayside.

Wednesday Dec 21, 2016 #

8 AM

Running 49:23 [3] 10.06 km (4:54 / km) +14m 4:52 / km
shoes: Brooks Ghost Aug 2016

Regent's Canal and Victoria Park.

Tuesday Dec 20, 2016 #

4 PM

Running 39:16 [3] 8.31 km (4:44 / km) +5m 4:43 / km
shoes: Brooks Ghost Aug 2016

Grand Union Canal out and back after work.

Monday Dec 19, 2016 #

7 PM

Running 42:44 [3] 8.57 km (4:59 / km) +45m 4:52 / km
shoes: Brooks Ghost Aug 2016

Sunday Dec 18, 2016 #

10 AM

Running 56:20 [3] 10.24 km (5:30 / km) +260m 4:53 / km
shoes: Inov8 x-talon

Saturday Dec 17, 2016 #

11 AM

Running 28:04 [3] 5.52 km (5:05 / km) +59m 4:50 / km
shoes: Brooks Ghost Aug 2016

Tuesday Dec 13, 2016 #

5 PM

Running 56:08 [3] 8.73 km (6:26 / km) +212m 5:44 / km
shoes: Inov8 x-talon

Monday Dec 12, 2016 #

6 PM

Pilates 20:00 [2]
weight:79.6kg

Circuits 20:00 [2]

Running 21:13 [3] 4.07 km (5:13 / km) +30m 5:02 / km
shoes: Brooks Ghost Aug 2016

Sunday Dec 11, 2016 #

Event: FVO CAT Barr Wood
 
11 AM

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: VJ Falcon 2015

12 PM

Orienteering 1:08:35 intensity: (3:55 @2) + (7:59 @3) + (46:24 @4) + (10:17 @5) 9.11 km (7:32 / km) +230m 6:41 / km
ahr:138 max:153 shoes: VJ Falcon 2015

FVO Barr Wood, Black course.
A bit of faffing early on and before I knew it Ben was close behind, even more so after I lost another minute in the gorse at #8. He finally caught me with a better line to #13 and then we had a good to-and-fro for a while before he got a little gap of maybe 20secs that he held to the end. Fun.

Will just under 58, Dave G 61, then lots of FVO types led by Lewis in the 65-69 bracket.

Orienteering 25:33 [3] 2.09 km (12:14 / km) +43m 11:05 / km
shoes: VJ Falcon 2015

Control collection

Saturday Dec 10, 2016 #

5 PM

Running 29:50 [3] 5.52 km (5:24 / km) +50m 5:10 / km
shoes: Brooks Ghost Aug 2016

short village loop

Wednesday Dec 7, 2016 #

Event: FVO Night series Mine Woods and Bridge of Allan
 
6 PM

Orienteering 55:19 [3] 7.22 km (7:40 / km) +254m 6:31 / km
shoes: VJ Falcon 2015

FVO night race, Minewoods.
Just there in time so took it steady for a while with a couple of alternative routes which were not great and also badly executed. Picked it up a bit when still with Lizzie/Ben and Jamie/Roger at control 11 after 30mins (!). Never managed to catch back to Grace though...

Orienteering 22:43 [3] 2.26 km (10:04 / km) +7m 9:56 / km
shoes: VJ Falcon 2015

control collection. Slow as most of them were grippled.

Tuesday Dec 6, 2016 #

6 PM

Running 1:16:08 [3] 10.95 km (6:57 / km) +424m 5:49 / km
shoes: Inov8 x-talon

With Lewis from the uni, out past Blairlogie and then up to the top from the east side. Good grief I am unfit, toiling badly on the climb. Pretty misty on top so cautious first part of descent too. Nice easy run for Lewis I think...

Monday Dec 5, 2016 #

7 PM

Circuits 25:00 [2]
weight:80.1kg

Running 23:59 [3] 4.42 km (5:26 / km) +39m 5:12 / km
shoes: Brooks Ghost Aug 2016

standard post-circuits loop.

Saturday Dec 3, 2016 #

7 PM

Running 27:27 [3] 5.22 km (5:16 / km) +51m 5:01 / km
shoes: Brooks Ghost Aug 2016

Squeezed in a pre-dinner jaunt back into the Olympic park, shorter of time than yesterday so straight out and back.

Friday Dec 2, 2016 #

5 PM

Running 33:58 [3] 6.23 km (5:27 / km) +52m 5:14 / km
shoes: Brooks Ghost Aug 2016

Little explore in Munich in the last of the light, found the Olympic Park and ran up to a high point, too dark to see if it was the highest point! Got a tad lost on the way back...

Thursday Dec 1, 2016 #

7 PM

Running 43:17 [3] 7.64 km (5:40 / km) +97m 5:20 / km
shoes: Brooks Ghost Aug 2016

Headtorch from the Fairmont towards St Andrews again, ran across the golf courses this time.

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