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Training Log Archive: Jon X

In the 7 days ending Apr 18, 2010:

activity	#	time	miles		km		+m	load
Running	7	4:09:50	22.75		36.62		370	596.0
Orienteering	3	1:26:12	7.73	(11:09)	12.44	(6:56)	250	657.2
Intervals	2	37:15	3.84	(9:42)	6.18	(6:02)	240	300.5
Total	7	6:13:17	34.32		55.24		860	1553.7

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Sunday Apr 18, 2010 #

Event: British Elite Sprint Champs

11 AM

Running warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: 2010 Inov8 Roclite

Noticing that it was less than two hours since large breakfast.....

Orienteering race 15:13 [5] 3.22 km (4:44 / km)
ahr:149 shoes: 2010 Inov8 Roclite

British Sprint Champs, heat 3, 9th place.

Finally put together a decent race this year, kept good control without pushing too hard. Started steady again and flowed well through the fiddly urban section (similar terrain to the Lossiemouth race last year), kept it going through the parkland/woodland but losing a little more time on the running there as it was less intricate.

Just a few hesitancies and pleasantly surprised by position - couldn't have got near finding another 59secs to make the A final though!

Running warm up/down 9:00 [2] 1.5 km (6:00 / km)
shoes: 2010 Inov8 Roclite

4 PM

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: 2010 Inov8 Roclite

Long wait between rounds with pretty much 5 hours between my two races, glad of a decent distance to the start to try and loosen up a bit.

Orienteering race 19:23 [5] 3.79 km (5:07 / km)
ahr:145 shoes: 2010 Inov8 Roclite

British Sprint Champs, B Final, =43rd. Smallest possible improvement on 44th place last year!

Much less intense than this morning with a straightforward city centre section and then parkland and woodland. Not such a good race for me either, not moving as well and then a fatal concentration error at #12 after mini overshoot at #11, attacked #12 from the right place but didn't take extra look at map at top of hill when it was needed and lost far longer than I should have.

Another really good and well-staged event though with great facilities, very handy to have cafe/bbq on site for between rounds....

Saturday Apr 17, 2010 #

Event: British Elite & Age Class Middle Distance Championships

1 PM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: 2010 Inov8 Roclite

To the warmup map and then up to the start

Orienteering 10:00 [2] 0.5 km (20:00 / km)
shoes: 2010 Inov8 Roclite

Warmup map, didn't really understand map at #1, overshot #2, could see #3 all the way, found #4 properly. Thought I would quit there while I was ahead!

Orienteering race 41:36 [4] 4.93 km (8:26 / km) +250m 6:44 / km
ahr:142 shoes: 2010 Inov8 Roclite

British Middle, Haverthwaite Heights, 8th place.

A quality event in a great location on awesome terrain but with a pretty ordinary performance by me which was not nearly good enough against a strong M40 field.

Tried to run more controlled than recently but still some howlers, overshot #2 as couldn't believe how close to the wall the feature was, didn't read descriptions at #10 and went too far down the hill then ran around like a loon when I did come back, using the map would have been a lot more effective (3mins for a 30sec leg!). Late on messed up by 30-50secs after each of the road crossings but did at least finish strongly trying to hold off Andy Preston and Rich Guillaume.

A bit over 6 mins lost but nearly 10mins down on James Logue's winning time.

Running warm up/down 8:00 [1]
shoes: 2010 Inov8 Roclite

Friday Apr 16, 2010 #

8 PM

Running 39:30 [2] 7.05 km (5:36 / km) +170m 5:00 / km
ahr:119 shoes: Brooks Adrenaline Aug 2009

Jog round Leckie to loosen up after yesterday and try to be ready for the weekend.

Thursday Apr 15, 2010 #

7 PM

Running warm up/down 19:00 [3] 2.74 km (6:56 / km) +200m 5:05 / km
ahr:136 shoes: 2010 Inov8 Roclite

With Rosco from the uni, up through Hermitage and along hill race route to the stile out onto Dumyat.....

Intervals hills 13:15 [5] 1.76 km (7:32 / km) +240m 4:29 / km
ahr:152 max:157 shoes: 2010 Inov8 Roclite

.....where we did a lung-bursting session of 30secs on, 15secs recovery up towards the summit. 16 of these got us almost there and then ran all the way to the trig without stopping for the recovery on the next rep, took just over a minute for me and noticeably less time for Rosco!

Interesting, suspect it takes me 13/14 mins for this bit in the hill race and tonight I was walking/standing for nearly a third of the time and still covered the distance in about the same elapsed time as for the race.....

Running warm up/down 32:00 [2] 5.39 km (5:56 / km)
ahr:112 shoes: 2010 Inov8 Roclite

Mountains looking mighty fine from the top, especially with ash-enhanced red sunset, Didn't linger too long though, then gently back down the ridge, round the road and back through Hermitage. Felt fine except when there was any small incline!

Wednesday Apr 14, 2010 #

6 PM

Running 1:00:00 [2] 9.66 km (6:13 / km)
ahr:120 shoes: 2010 Inov8 Roclite

FVO posse cruise up and down the river from Doune, lots of birds on and around the river, fish spied leaping from it, a hedgehog trying to get squashed underfoot, and many tiny lambs in the fields. The farmer wanted to shoot us for running along the edge of his lambing field. So just a typical evening in the country. Although at least the farmer turned out to know Elle so decided to let us live this time.

C • Good job Dixie wasn't there 1

C • What training do you want me to post for next week? 1

Tuesday Apr 13, 2010 #

6 PM

Running warm up/down 23:10 [3] 3.69 km (6:17 / km)
shoes: Brooks Adrenaline Aug 2009

Round the loch and drills

Intervals intervals 24:00 [4] 4.42 km (5:26 / km)
max:157 shoes: Brooks Adrenaline Aug 2009

Intervals on pitches next to track with Rosco and (briefly) Tom, 12 times 1min on, 1 min off.

Been feeling very heavy legged last few days and still feeling like it during the warmup, gradually got into them although never felt like I was going very fast. Garmin claims them all from 281m-309m except final one at 335m when I tried and failed to keep up with Ross. Not convinced it was really that far!

Running warm up/down 14:10 [2] 2.09 km (6:47 / km)
shoes: Brooks Adrenaline Aug 2009

Back round the loch in the sunshine :)

Monday Apr 12, 2010 #

Note
(rest day)

Gorgeous day.
Drove home from work choosing between a hill run and some road biking.
Got home and fell asleep for four hours, woke up 11pm.
Ho hum, guess I needed a rest day!

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