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Training Log Archive: Jon X

In the 7 days ending Dec 2, 2012:

	activity	#	time	miles		km		+m	load
	Running	4	4:02:58	25.45	(9:33)	40.96	(5:56)	879	913.3
	Orienteering	2	1:52:07	9.66	(11:37)	15.54	(7:13)	327	459.8
	Intervals	1	45:19	5.84	(7:46)	9.4	(4:49)	34	225.3
	Circuits	1	30:00						60.0
	Pilates	1	15:00						15.0
	Total	7	7:25:24	40.94		65.89		1240	1673.4
averages - weight:78.8kg

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Sunday Dec 2, 2012 #

12 PM

Orienteering 1:05:00 [2] 7.5 km (8:40 / km) +100m 8:08 / km
shoes: VJ Falcon 2011

FVO training/coaching event at Barr Wood, trundled round the contour-only green: mostly okay except where lost concentration in the middle. Also sundry bits of jogging about. Another gorgeous day.

Saturday Dec 1, 2012 #

11 AM

Running 1:04:12 [3] 9.55 km (6:43 / km) +401m 5:33 / km
shoes: VJ Falcon 2011

Clear blue sky, snow on the higher ground - and ice on the paths.....definitely a day for a run, definitely a day for dobb spikes!

Run at Bracklinn Falls and Callander Crags with Will and Jase, conversational pace, except on the climbs....

Friday Nov 30, 2012 #

6 PM

Intervals intervals 45:19 9.4 km (4:49 / km) +34m 4:44 / km
shoes: Brooks Ghost5 Aug 2012

Mmm 6x3mins with 1min recovery jog, in the sleet on the Carse road. Not such a great plan as the road was getting a bit icy, could have run a bit harder if not for the occasional bit where I thought I was going to fall over!

Thursday Nov 29, 2012 #

8 PM

Running 52:41 [3] 9.36 km (5:38 / km) +175m 5:09 / km
shoes: Brooks Ghost4 Aug 2012

Bit chilly tonight, minus several degrees. Which was nice as all the paths that were pretty muddy a few days ago are now largely frozen. Although the ice on the road at the end was less helpful....

Wednesday Nov 28, 2012 #

6 PM

Orienteering 47:07 [4] 8.04 km (5:52 / km) +227m 5:08 / km
shoes: Brooks Ghost5 Aug 2012

FVO night race, Stirling Old Town
Thanks Fraser for a fun evening's entertainment! Comedy off the start round Kings Knot (4 short butterfly loops) and then some great route choice.

I was all a bit scrappy in the circle (not reading descriptions!) but had a good bit of head-to-head with Ruairi Short round the second half where we kept taking different routes. He got past at the penultimate and held me off fairly comfortably to the finish - fair enough given that I definitely got the advantage of local knowledge in a couple of places....

Cuffed by Rosco (39mins) and Will (42mins).

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Brooks Ghost5 Aug 2012

quick jog and token drills, then to the start

Running warm up/down 21:17 [2] 2.56 km (8:19 / km) +75m 7:15 / km
shoes: Brooks Ghost5 Aug 2012

Collected the two on Gowanhill.

Tuesday Nov 27, 2012 #

7 PM

Running 1:36:48 [3] 18.48 km (5:14 / km) +228m 4:56 / km
shoes: Brooks Ghost5 Aug 2012

Evening complaining
.....legs feeling tight
Yet clear not raining
.....moon gleaming bright
No need for straining
.....just steady tonight
Getting out training
.....becoming a rite
Night headtorch training
.....bold pathway of light
Found zest for training
.....beat lazy man's blight
And - yes - the training...
.....crisp starry delight!

C • Nice 3

Monday Nov 26, 2012 #

6 PM

Pilates 15:00 [1]
weight:78.8kg

Late :(
Lighter than last week :)

Circuits 30:00 [2]

Tried pretty hard. Getting better.

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