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Training Log Archive: Jon X

In the 7 days ending Sep 27, 2009:

activity	#	time	miles		km		+m	load
Running	6	7:35:09	56.63	(8:02)	91.14	(5:00)	710	2267.9
Orienteering	1	23:23	2.9	(8:03)	4.67	(5:00)		233.8
Intervals	1	20:00	2.73	(7:19)	4.4	(4:33)		140.0
Total	6	8:18:32	62.27	(8:00)	100.21	(4:58)	710	2641.7

2:42

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Sunday Sep 27, 2009 #

Running 2:42:26 [4] 34.88 km (4:39 / km) +200m 4:32 / km
ahr:138 max:148 shoes: Brooks Adrenaline Aug 2009

Resisting the chance to orienteer at Anagach, instead Rosco and I got dropped at Feshiebridge and ran to Grantown to meet the others.

A pretty scenic road to run up and not too much traffic, with a great loop on the very minor roads past Tulloch Moor to Nethy Bridge, plus Rosco made sure we kept a good pace up which I am sure was good for me! Felt okay most of the way, the last km or so ever-so-gradually-uphill into Grantown was tough though!

A marathon is only another 7.3km. Only. At perhaps a slightly quicker pace. Perhaps....

C • Sounds idyllic 2

Saturday Sep 26, 2009 #

Orienteering race 23:23 [5] 4.67 km (5:00 / km)
ahr:145 max:154 shoes: Brooks Ghost

Scottish Sprint Champs, 3.4km.

Great race at Lossiemouth, lots of alleyways in the urban and good variation with the quarry area.

Ran down the wrong alley at #7 (25/30secs), headed down the wrong path completely to #11 as we entered the quarry (45secs), poor route to #16 and then caught in gorse (30secs).

Well behind Rosco/Lard/Roger although only one of those managed to work emit properly, however despite my average run the other M40s were kind enough to let me win the mug for the M40 champion!

C • Champion 2

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Brooks Ghost

Jog beforehand trying to shake off birthday hangover, a few drills in the quarantine zone, then jog round the field with Brad afterwards.

Running 1:00:16 [3] 12.09 km (4:59 / km) +110m 4:46 / km
ahr:133 max:148 shoes: Brooks Adrenaline Aug 2009

Scenic evening run with Rosco up Glen Banchor / River Calder from Newtonmore, what a great place to go for a run.

Friday Sep 25, 2009 #

Running 23:56 [3] 4.77 km (5:01 / km)
shoes: Brooks Adrenaline Aug 2009

Just about fitted one in.

Thursday Sep 24, 2009 #

Running 1:52:52 [3] 22.8 km (4:57 / km) +400m 4:33 / km
ahr:132 max:145 shoes: Brooks Adrenaline Aug 2009

Feeling much better for a day off although by the time I had run up the hill from uni to Sheriffmuir Inn then I was feeling weary again! Pushed the pace a little from there back down to Kippenrait Glen and back to the uni, always easier to push the pace downhill!

Then tried and failed to locate Rosco and Fi doing intervals or warming down from them, ended up with 6km easy paced round the uni doing so, so at least I was well warmed down by the end!

Wednesday Sep 23, 2009 #

Note
(rest day)

Feeling pretty tired and run down, been fighting off a sore throat which is not getting any worse but not getting any better either. So decided to bring rest day forward from Friday, very welcome it was too.

Tuesday Sep 22, 2009 #

Intervals intervals 20:00 [4] 4.4 km (4:33 / km)
shoes: Brooks Adrenaline Aug 2009

Short of time but fitted in quick reps session, first one showed how I was feeling plus need to warm up better (the two may be related) but improved and got it done.

Used the same 1km plus (actually 1.03km) route in Hyde park from previous sessions, starting every 5 mins.

Times (ave HR;mins/km)
4:00 (137; 3:52)
3:50 (143; 3:43)
3:51 (148; 3:44)
3:46 (151; 3:40)

Running 22:34 [3] 4.05 km (5:34 / km)
shoes: Brooks Adrenaline Aug 2009

Warm up plus stretching etc (15 mins), straight back to hotel after.

Monday Sep 21, 2009 #

Running 53:05 [3] 10.05 km (5:17 / km)
ahr:121 shoes: Brooks Adrenaline Aug 2009

Easy jog through Hyde Park and all that to St James Park, round the lake and back via the other part of Hyde Park.

Needed an hour's kip before setting out, obviously still dozy as on return I found the card I had taken was my staff pass instead of my room key!

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