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Training Log Archive: Jon X

In the 7 days ending Jun 19, 2011:

activity # timemileskm+mload
  Running5 5:17:33 40.4(7:52) 65.01(4:53) 9982156.4
  Orienteering1 52:47 5.57(9:29) 8.96(5:53) 293272.5
  Total5 6:10:20 45.96(8:03) 73.97(5:00) 12902428.9
averages - sleep:6.1 weight:78.8kg

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Sunday Jun 19, 2011 #

Event: North Downs 30km
 
10 AM

Running race 2:23:06 [5] 29.81 km (4:48 / km) +840m 4:12 / km
ahr:148 max:157 slept:8.5 shoes: Brooks Ghost 2011

North Downs 30km trail race, 23rd/365.

No big climbs but a lot of little ones! Enjoyed it and paced it pretty well, maybe let the intensity drop a little in the middle section along the North Downs Way and lost a few places, but got going well again after that although the last 2km was hard work.

Proper Garden of England stuff running through fields of daisies and poppies as well as apple and pear orchards and passing some lovely country pubs, ones I haven't seen for many years! Felt I had earned my trip back to one of those pubs for full-on Sunday roast afterwards.

Race won by Huw Lobb in 1hr 52 - former GBR world champs marathoner and also the first man to win the 22mile man-vs-horse challenge in Wales (in its 25th year which as the prize was incrementing by £1k a year meant it was a win worth £25k!).
C • nice one 2

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Brooks Ghost 2011

Little gentle loosener beforehand.

Saturday Jun 18, 2011 #

Note
(rest day)

Needed the rest to get best value from tomorrow.

Friday Jun 17, 2011 #

6 PM

Running 41:24 [3] 8.35 km (4:57 / km) +50m 4:49 / km
slept:6.0 shoes: Brooks Ghost 2011

Steady hangover shaker along Regent's Canal after work. So wet that the ducks were bathing on the towpath rather than the canal.

Thursday Jun 16, 2011 #

5 PM

Running 34:16 [3] 7.01 km (4:53 / km) +30m 4:47 / km
ahr:128 max:136 slept:3.5 shoes: Brooks Ghost 2011

Steady round Hyde Park before awards dinner.

Wednesday Jun 15, 2011 #

6 PM

Running warm up/down 5:45 [2] 1.04 km (5:32 / km) +28m 4:53 / km
ahr:109 max:127 shoes: Brooks Ghost 2011

Orienteering 52:47 intensity: (32:20 @3) + (20:27 @4) 8.96 km (5:53 / km) +293m 5:04 / km
ahr:136 max:149 slept:6.0 weight:78.5kg shoes: Brooks Ghost 2011

FVO evening event, Laighills and Dunblane. Ran fairly hard but legs a little weary from yesterday, plus a little bit slow in the woodland from 4-8 including overshooting 7 slightly. Will ran 44 and Jase ran 50 - I swear these Wed eve courses are getting tougher!

Tuesday Jun 14, 2011 #

7 PM

Running 1:23:02 intensity: (1:00:00 @3) + (23:02 @4) 17.8 km (4:40 / km) +50m 4:36 / km
ahr:133 max:145 slept:7.0 shoes: Brooks Ghost 2011

Took a long time to persuade myself to get out today but eventually worked out that I wanted i) good underfoot conditions, ii) good scenery and iii) pretty flat - luckily it was a nice sunny evening with little wind so the fine views from the Carse road fitted the bill.

Once I got going then actually felt pretty good so tagged some extra distance on and picked up the pace a bit from the turnaround point until the final km - heart rate shows a very gradual increase but never got too high. Amazing the difference a day off can make!

Monday Jun 13, 2011 #

Note
slept:5.5 weight:79.1kg (rest day)

Rest day?
Go on then.

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