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Training Log Archive: Jon X

In the 31 days ending Jan 31, 2017:

activity # timemileskm+mload
  Running30 27:57:13 193.57(8:40) 311.52(5:23) 32066685.4
  Orienteering3 2:53:57 16.71(10:24) 26.9(6:28) 698950.0
  Pilates2 1:15:00150.0
  Circuits2 1:00:00120.0
  Total31 33:06:10 210.28 338.42 39047905.4
averages - weight:79.8kg

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Tuesday Jan 31, 2017 #

7 PM

Running 48:22 intensity: (34 @1) + (13:19 @2) + (28:44 @3) + (5:45 @4) 10.28 km (4:42 / km) +34m 4:38 / km
ahr:126 max:137 shoes: Brooks Ghost Aug 2016

Moving along quite nicely without getting HR too high. A sign of improving fitness I hope!

Monday Jan 30, 2017 #

7 PM

Running 33:58 intensity: (47 @1) + (19:14 @2) + (1:45 @3) + (55 @4) + (11:17 @5) 6.36 km (5:21 / km) +66m 5:05 / km
ahr:130 max:166 shoes: Brooks Ghost Aug 2016

BofA and uni recovery run.

Sunday Jan 29, 2017 #

10 AM

Running 1:52:50 intensity: (2:36 @1) + (23:38 @2) + (1:05:06 @3) + (21:30 @4) 22.27 km (5:04 / km) +117m 4:56 / km
ahr:127 max:143 shoes: Brooks Ghost Aug 2016

From the FVO day at Linlithgow with Rog - 12k out and back along the canal first of all, then the 'places and things of interest' team score thing as a pair. Moving at a decent pace at times in the second part but kept having to stop and faff to (try and) identify the answer so a few recovery pauses in there too...

Not too sore from yesterday once got going, and 'short long run' reasonably well offset by the faster sections in the second part. Decent weekend after a pretty constrained week of training before that.

Saturday Jan 28, 2017 #

1 PM

Running 15:10 intensity: (46 @1) + (5:24 @2) + (7:12 @3) + (29 @4) + (1:19 @5) 2.93 km (5:10 / km) +15m 5:02 / km
ahr:126 max:153 shoes: Inov8 Xtalon 2015

Checking out the first part of the route....slippery first 50m and stony/puddles on the old railway...inov8s as shoe choice.

Running 40:57 intensity: (11 @1) + (12 @2) + (34 @3) + (17:16 @4) + (22:44 @5) 9.93 km (4:07 / km) +45m 4:02 / km
ahr:146 max:151 shoes: Inov8 Xtalon 2015

Buchlyvie 10k.
Thought I would do between 40 and 41 and so I did...a bit weaker than hoped from about 6km onwards though.
Pretty sure that is a 10k-in-inov8s pb however...not that my calves are thanking me for it...

Running warm up/down 27:58 intensity: (1:19 @1) + (26:23 @2) + (16 @3) 4.73 km (5:55 / km) +26m 5:45 / km
ahr:110 max:125 shoes: Inov8 Xtalon 2015

Friday Jan 27, 2017 #

Note
(rest day)

Unplanned. Squeezed in that run last night when it was tricky, then just couldn't get away from work in time tonight. Ho hum. This was supposed to be an easier week anyway, just turning into even more of one than I would have liked.

Thursday Jan 26, 2017 #

9 PM

Running 26:36 [3] 5.05 km (5:16 / km) +15m 5:12 / km
shoes: Brooks Ghost Aug 2016

Long day with 4 hour meeting in London followed by 4 hour meeting in Edinburgh. Token effort on the way home, it was -3deg and 10pm so feeling exceptionally virtuous to get out at all.
C • Good effort! 1

Wednesday Jan 25, 2017 #

Event: FVO Night series Abbey Craig
 
6 PM

Orienteering 52:20 intensity: (17 @1) + (3:27 @2) + (15:42 @3) + (31:59 @4) + (55 @5) 6.13 km (8:32 / km) +297m 6:53 / km
ahr:136 max:149 shoes: VJ Falcon Aug 2015

Abbey Craig night-O on new GG map at 1:4000. Don't know whether it was that or arriving in good time for once, but nav more competent than it has been at these of late, a couple of wobbles and some hesitations but nothing too bad. Quad okay too so all good.

Orienteering 22:20 intensity: (5:00 @1) + (12:32 @2) + (4:48 @3) 2.35 km (9:29 / km) +128m 7:27 / km
ahr:109 max:128 shoes: VJ Falcon Aug 2015

Control collection. Brief stop near the end to lend Neil K my torch so he could complete the course!

Tuesday Jan 24, 2017 #

7 PM

Running 31:12 [3] 5.62 km (5:33 / km) +58m 5:17 / km
shoes: Brooks Ghost Aug 2016

Cautious jog. Quad niggling but no more.

Monday Jan 23, 2017 #

6 PM

Pilates 40:00 [2]
weight:79.6kg

Bit more DOMS today.

Circuits 30:00 [2]
shoes: Brooks Ghost 5 2013

Running 27:21 [3] 4.87 km (5:37 / km) +73m 5:13 / km
shoes: Brooks Ghost Aug 2016

Hmm. Generally sore but left quad not happy at all after pilates and circuits, would be ironic if I have damaged it by too much stretching...

Sunday Jan 22, 2017 #

3 PM

Running 1:19:29 intensity: (44 @1) + (35:22 @2) + (31:33 @3) + (4:08 @4) + (7:42 @5) 13.81 km (5:45 / km) +226m 5:19 / km
ahr:125 max:159 shoes: Brooks Ghost Aug 2016

Dropped off on the way home to use the last of the daylight, nice route past North Third and through the quarry at Polmaise, then down the Cambusbarron back road and home on the forest road through Touch.

Saturday Jan 21, 2017 #

Event: EUOC Big Weekend
 
10 AM

Running warm up/down 13:09 intensity: (54 @1) + (4:06 @2) + (2:08 @3) + (3:19 @4) + (2:42 @5) 2.39 km (5:31 / km) +36m 5:07 / km
ahr:130 max:154 shoes: Inov8 Xtalon 2015

Running 30:08 intensity: (12 @1) + (8 @2) + (5 @3) + (5:42 @4) + (24:01 @5) 6.98 km (4:19 / km) +130m 3:57 / km
ahr:149 max:154 shoes: Inov8 Xtalon 2015

Devil's Burdens leg one. Time includes control card (!) and key handover so may have just sneaked under 30:00.......although offical times seem to be 30secs or so too long.
One place behind John Stevenson, which would be more encouraging if he wasn't still in rehab from a major knee op!

Our team of mainly old crocks finished 36th of 147 teams, not bad :)

Running 6:19 intensity: (13 @1) + (6:06 @2) 1.01 km (6:13 / km) +7m 6:01 / km
ahr:113 max:119 shoes: Inov8 Xtalon 2015

Warm down to collect the car, needed some sort of jog to give a chance of making it round Edinburgh later on...
1 PM

Running warm up/down 7:18 intensity: (1 @1) + (5:58 @2) + (1:19 @3) 1.16 km (6:18 / km) +2m 6:14 / km
ahr:120 max:130 shoes: new Kinvara 2016

To the start. Not very lively.

Orienteering 58:24 intensity: (10 @1) + (46 @2) + (5:46 @3) + (35:51 @4) + (15:51 @5) 10.81 km (5:24 / km) +175m 5:00 / km
ahr:143 max:153 shoes: new Kinvara 2016

Edinburgh City Race, M40+ (and Women Open).

M40 won by Paul C in 50:57 and Women Open by Tessa in 49:59.

Not a great performance by me even allowing for some leg tiredness, lost over a minute on the second long leg and all very hesitant and scrappy in the more fiddly stuff through the second half. Found the map quite hard to read at 1:5000, maybe some of the gaps are minimum spec when printed at 1:4000 (??).

Well behind Grace (just under 54) and Rog (just over 54). Good effort by Rog after a full-on effort on hilly Burdens leg two beforehand

Friday Jan 20, 2017 #

7 PM

Running 30:35 [3] 5.58 km (5:29 / km) +57m 5:13 / km
shoes: Brooks Ghost Aug 2016

Thursday Jan 19, 2017 #

6 PM

Running 34:19 intensity: (2:27 @1) + (12:30 @2) + (11:40 @3) + (7:42 @4) 7.01 km (4:54 / km) +24m 4:49 / km
ahr:124 max:144 shoes: Brooks Ghost Aug 2016

Wednesday Jan 18, 2017 #

7 PM

Running 1:21:46 intensity: (42 @1) + (1:01:12 @2) + (15:06 @3) + (4:31 @4) + (15 @5) 16.11 km (5:05 / km) +60m 4:59 / km
ahr:122 max:149 shoes: Brooks Ghost Aug 2016

Steady miles, tired legs. Pulse a bit low (once measure of it settled down), even with tired legs maybe should have pushed it up into the 130s at least...

Tuesday Jan 17, 2017 #

6 PM

Running 55:39 intensity: (2:06 @1) + (20:35 @2) + (14:14 @3) + (12:20 @4) + (6:24 @5) 11.34 km (4:55 / km) +49m 4:48 / km
ahr:128 max:152 shoes: Brooks Ghost Aug 2016

Same reps as 5th Jan, although slightly different start/finish points this time. Took a while to get into it, heart rate up nearer the right level for the later ones. Some shorter reps needed soon to get some pace.

Monday Jan 16, 2017 #

5 PM

Running 23:31 [3] 4.4 km (5:21 / km) +19m 5:14 / km
shoes: Brooks Ghost Aug 2016

Short recovery jog before Support Fund meeting. All fine except for normal left foot issues for the day after long road run...

Sunday Jan 15, 2017 #

1 PM

Running 2:15:21 intensity: (1:32 @1) + (36:03 @2) + (1:26:03 @3) + (11:43 @4) 27.4 km (4:56 / km) +99m 4:51 / km
ahr:127 max:137 shoes: Brooks Ghost Aug 2016

Road run from Ashfield to home. Moving okay considering how tired I was after yesterday's run. Bonus of a pleasant day instead of the forecast rain, fine in a t-shirt.

Saturday Jan 14, 2017 #

3 PM

Running 1:42:21 intensity: (14:40 @1) + (52:07 @2) + (33:13 @3) + (2:21 @4) 12.22 km (8:23 / km) +464m 7:02 / km
ahr:116 max:144 shoes: VJ Falcon Aug 2015

Thought I would do a hilly 75-80min run, up to the cairn then across to the trig and back down. Snow and ice as expected on the track up to the huts, then surprised by deep snow on the high ground once I left the track. Very deep in places.....did the route I intended but took twenty mins longer...
C • That looks tough! 4

Friday Jan 13, 2017 #

6 PM

Running 58:43 intensity: (27 @1) + (33:08 @2) + (5:38 @3) + (4:13 @4) + (15:17 @5) 9.83 km (5:58 / km) +172m 5:29 / km
ahr:130 max:168 shoes: VJ Falcon Aug 2015

Ice, mud, snow and a few bits of normal tarmac just to make the shoe choice more tricky...

Thursday Jan 12, 2017 #

6 PM

Running 43:25 intensity: (2:25 @1) + (8:21 @2) + (8:45 @3) + (16:46 @4) + (7:08 @5) 8.66 km (5:01 / km) +4m 5:00 / km
ahr:135 max:169 shoes: Brooks Ghost Aug 2016

In Edinburgh for an all day/evening event.
Just time for 4 x not-quite-1km at threshold-ish...

Wednesday Jan 11, 2017 #

Event: FVO Night series Dunblane
 
6 PM

Orienteering 40:53 [3] 7.61 km (5:22 / km) +98m 5:03 / km
shoes: Inov8 Xtalon 2015

Scrappy in the beginning when I couldn't make out which control in which order around the short legs in the butterflies, messy in the middle and kept having to re-catch Jase and Bryony, poor at the end with a couple of bad routes and let Jase and Grace sneak away. Which all meant a most enjoyable run round!

Running 9:42 [3] 1.68 km (5:47 / km) +18m 5:29 / km
shoes: Inov8 Xtalon 2015

Short warmdown with Fraserr, back just as the heavier snow set in..

Tuesday Jan 10, 2017 #

8 PM

Running 44:36 [3] 8.32 km (5:21 / km) +63m 5:10 / km
shoes: Brooks Ghost Aug 2016

Long day, up at 4.30am to go to London, back in Stirling at 8.30pm. Felt better for the leg stretch however, even if a bit faffy in parts where I explored the building work at the old hospital and ran into a dead end or two.

Monday Jan 9, 2017 #

6 PM

Pilates 35:00 [2]
weight:80.1kg

The whole session!

Circuits 30:00 [2]

Running 26:35 intensity: (1:11 @1) + (16:44 @2) + (3:09 @3) + (1:57 @4) + (3:34 @5) 4.87 km (5:28 / km) +71m 5:05 / km
ahr:123 max:163 shoes: Brooks Ghost Aug 2016

Down to the film

Sunday Jan 8, 2017 #

12 PM

Running 2:11:16 intensity: (35 @1) + (1:12:00 @2) + (55:52 @3) + (2:49 @4) 24.68 km (5:19 / km) +265m 5:03 / km
ahr:123 max:137 shoes: Brooks Ghost Aug 2016

Slight change to original plan as hip flexor not 100% and didn't want to push luck - settled for knocking out some steady miles at low intensity as a first step in building up long run time/distance. Couple of low volume days scheduled now anyway.

Saturday Jan 7, 2017 #

2 PM

Running 1:22:52 [3] 13.58 km (6:06 / km) +425m 5:16 / km
shoes: Inov8 Xtalon 2015

Wanted a steady but hill run so Leckie loop and then up via the quarry to the flag on the hill. All good until I tweaked my ever-troublesome left hip flexor jumping off a gate near the end, sore afterwards.

Friday Jan 6, 2017 #

7 PM

Running 30:55 [3] 5.58 km (5:33 / km) +56m 5:17 / km
shoes: Inov8 Xtalon 2015

Headtorch loop in the fog. So foggy that - even though so familiar with it - I ran off the path going through Gargunnock Estate!

Thursday Jan 5, 2017 #

6 PM

Running 49:11 [3] 10.09 km (4:53 / km) +43m 4:46 / km
shoes: Brooks Ghost Aug 2016

From work out to the golf club roundabout, then reps back-and-out-and-back-again either side of the Ballengeich turn to give 6x3mins approx.
Forgot heart rate monitor but suspect working rather harder than I would have liked for that pace..
Turns out 6x3mins is the session from 5 Jan last year too!

Wednesday Jan 4, 2017 #

6 PM

Running 49:08 [3] 10.0 km (4:55 / km) +36m 4:50 / km
shoes: Brooks Ghost Aug 2016

Strava says I have only done this exact run once before in the past year - on 4 Jan last year!

Tuesday Jan 3, 2017 #

6 PM

Running 1:18:33 [3] 15.48 km (5:05 / km) +69m 4:58 / km
shoes: Brooks Ghost Aug 2016

From work, Cornton-BofA-Uni-Causewayhead loop.

Monday Jan 2, 2017 #

3 PM

Running 1:07:11 [3] 10.23 km (6:34 / km) +310m 5:42 / km
shoes: Brooks Ghost Aug 2016

Nice run above Comrie via the Monument etc with Fi, then a bonus solo loop down from the Deil's Cauldron.

Sunday Jan 1, 2017 #

4 PM

Running 40:47 [3] 7.09 km (5:45 / km) +53m 5:33 / km
shoes: Brooks Ghost Aug 2016

Thought I should.

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