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Training Log Archive: Jon X

In the 7 days ending Feb 7, 2010:

	activity	#	time	miles		km		+m	load
	Running	4	4:11:14	23.87	(10:32)	38.41	(6:32)	500	910.3
	Orienteering	1	1:05:00	3.23	(20:07)	5.2	(12:30)		130.0
	Intervals	2	49:34	5.44	(9:07)	8.75	(5:40)	220	414.7
	Circuits	1	45:00						180.0
	Pilates	1	30:00						60.0
	Total	6	7:20:48	32.53		52.36		720	1694.9
averages - weight:81.5kg

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Sunday Feb 7, 2010 #

Orienteering 1:05:00 [2] 5.2 km (12:30 / km)
ahr:111 max:140 shoes: new Inov8 Roclite

Spent a few hours wandering round the Trossachs checking out exciting things like assembly, walk to start, and bad weather car parking options. Wore lots of clothes for the brisk walking = too hot and not enough clothes for the standing around = too cold. In that order. So not really feeling very inspired for a trot round part of the M21E course.

But of course once I got out there the terrain reminded me that I should be inspired by its general fantasticness. As well as reminding me how rough and tough and marshy it is! I was taking it careful on the descents and it was all a bit stop start, but that didn't stop me getting confused at one and making a mess of the route to another....

Saturday Feb 6, 2010 #

Running 1:20:07 [3] 14.52 km (5:31 / km)
ahr:137 max:160 shoes: new Inov8 Roclite

Watched BUCS x-country at Stirling Uni, top guys and girls are pretty impressive, Andy Vernon won the men looking easy and Steph Twell cruised home in the women. Various orienteers there battling it out too and looking pretty speedy themselves.

After that headed out with Rosco and Bradc for a lap round Dumyat - same route as Wed except from medical centre not Gannochy, and without the ice! Much easier running and about 10 mins quicker than Wed. Finished with one of the big laps from the x-c course at a decent pace, felt okay at that pace but HR got up so not sure how much quicker I could have gone.

Thursday Feb 4, 2010 #

6 PM

Running warm up/down 13:42 [3] 1.99 km (6:53 / km) +70m 5:51 / km
ahr:112 max:134 shoes: new Inov8 Roclite

Warm up for hills with Fraser P and Lard.

Intervals hills 22:34 [5] 2.64 km (8:33 / km) +220m 6:02 / km
shoes: new Inov8 Roclite

Murder Hills, 2 sets, Fraser P there to push us on round the first set. A bit muddy on the first slope but surprisingly okay underfoot in general given how much snow there was yesterday!

2:41 (max HR 154), 1:43 (155), 1:01 (156)
2:55 (died halfway, 157), 1:49 (157), 1:03 (158)

Not too impressed with the second set and not quite where I was last Feb although not far off.

Running warm up/down 19:05 [3] 2.38 km (8:01 / km) +60m 7:07 / km
ahr:125 max:145 shoes: new Inov8 Roclite

Wednesday Feb 3, 2010 #

6 PM

Running 1:31:00 [3] 13.44 km (6:46 / km) +370m 5:57 / km
ahr:128 max:150 shoes: new Inov8 Roclite

FVO headtorch run, round Dumyat via Blairlogie, Dumyat Farm and Sheriffmuir Road, back down through Hermitage. Good turnout again. Working a bit on the climb up to the farm but it all got easier after that as we picked our way along the v icy track and then nervously along the road. Some good terrain running too whilst avoiding the track.

Snowing from the start and the snow got heavier as the run progressed, great to be out running in it, and very enjoyable and peaceful run - new route for me too!

Tuesday Feb 2, 2010 #

6 PM

Running warm up/down 31:00 [2] 4.54 km (6:50 / km)
shoes: Brooks Ghost

Laps (quite a few) and drills. Started with just me and Dixie, ended up with me, Rosco, Tullster, Jess and Janine - Dixie headed off for a run to be kinder to his dodgy calf!

Intervals intervals 27:00 [4] 6.11 km (4:25 / km)
max:159 shoes: Brooks Ghost

18 x 70s/20s, all 299m-314m so not quick but fairly consistent, plus felt a bit better running than have done for a while :)

Running warm up/down 16:20 [2] 1.54 km (10:36 / km)
max:128 shoes: Brooks Ghost

More laps to unwind again. easy easy ones!

Monday Feb 1, 2010 #

6 PM

Pilates 30:00 [2]
weight:81.5kg

so nearly on time this week...

C • So nearly on time? 1

Circuits 45:00 [3]

45/10 then 30/10 (using the unreliable 'Lard seconds' unit of measurement), plus warm up and stretching afterwards.

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