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Training Log Archive: Jon X

In the 7 days ending Aug 30, 2009:

activity	#	time	miles		km		+m	load
Running	6	3:26:14	19.07		30.69		580	631.8
Orienteering	1	35:48	3.82	(9:23)	6.14	(5:50)	220	250.6
Intervals	1	20:00	2.57	(7:46)	4.14	(4:50)		140.0
Total	6	4:22:02	25.46		40.97		800	1022.4

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Sunday Aug 30, 2009 #

Intervals 20:00 [4] 4.14 km (4:50 / km)
ahr:149 max:158 shoes: Brooks Adrenaline Aug 2009

Quick interval session before leaving the island, 5 times 3 mins with 1 min recovery. Virtually flat and a decent surface so should have been getting 800m each time.....but wasn't....

Running warm up/down 17:34 [2] 2.88 km (6:06 / km)
shoes: Brooks Adrenaline Aug 2009

13mins to warm up, less than 5 mins left for warming down

Saturday Aug 29, 2009 #

Running 40:22 [3] 8.33 km (4:51 / km) +180m 4:22 / km
ahr:123 max:144 shoes: Brooks Adrenaline Aug 2009

Busy day of 70th birthday festivities on the island, skived all the pre-feast preparation tasks to get a quick run in back across the causeway and inland a bit for some climb.

Friday Aug 28, 2009 #

Running 30:52 [3] 5.7 km (5:25 / km) +70m 5:06 / km
ahr:134 max:146 shoes: Brooks Adrenaline Aug 2009

Travelling most of day out to Ile a Bois off Brittany coast. Just time for a quick jog on arrival, round the island including rocky outcrops and beach plus a bit back across the causeway.

Thursday Aug 27, 2009 #

Running 35:00 [1]
shoes: new Inov8 Roclite

Little check of the area for next Wednesday. Very dark and very wet out there. Found some boulders. Found some boulders on the map when I looked at it later. Hope the ones on the ground are the same as the ones on the map.....

Wednesday Aug 26, 2009 #

Orienteering race 35:48 [4] 6.14 km (5:50 / km) +220m 4:57 / km
ahr:139 max:150 shoes: Brooks Adrenaline Aug 2009

FVO evening event, Stirling Old Town. Really good course with lots of route choice planned by Ross.

Struggled a bit tonight, felt a bit tired and also never really planning ahead, hence a bit hesitant in places plus had to back track a couple of times after wrong turns.

Also the Gowanhill section was very slippery in parts and I took it very carefully there and also on many of the descents on steps elsewhere, made it a bit less of a hard run than it may have been otherwise.

Judged the last two legs nicely however which allowed me to cruise into the finish a comfortable three seconds quicker than Dixie, although well over two mins down on Junior.

C • Another year 1

Running 26:30 [2] 4.2 km (6:19 / km)
shoes: Brooks Adrenaline Aug 2009

Far too busy at work so the plan of an hour's run before the evening event was replaced by a day wondering if I would make the event at all, eventually managed it but only a v short warm up of a princely 8mins, not really getting in the mileage I need so far this week.

Warmdown with Brad collecting a few controls and then back via Gowanhill and Kings Knot.

Tuesday Aug 25, 2009 #

Running 55:56 [3] 9.58 km (5:50 / km) +330m 4:59 / km
shoes: new Inov8 Roclite

FVO run from Comrie. Gave bradc a lift and was late. Obviously.

So we set off 10mins behind the others but luckily they had Dixie with them so we caught them up half way round even though I couldn't keep up with Brad on the climbs.

Good varied pace after that with some pretty brisk sections, very enjoyable run.

And fantastic tapas in the village afterwards to celebrate Cathy's birthday, even with extra portions for those of us who actually made it there......

Monday Aug 24, 2009 #

Note
(rest day)

Planned rest day which was a bit of a shame as it was quite pleasant and sunny in the evening for once.

Should have done more stretching as still tight back/hamstrings on Tue morning, think I am better of with an easy run or a spin on the bike (as last week) after long run rather than taking day off completely.

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