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Training Log Archive: Jon X

In the 7 days ending Feb 24, 2013:

activity	#	time	miles		km		+m	load
Orienteering	4	3:33:36	16.14	(13:14)	25.97	(8:14)	424	619.2
Running	5	3:02:02	20.6	(8:50)	33.15	(5:29)	403	515.7
Intervals	1	28:00	3.7	(7:34)	5.96	(4:42)		136.0
Total	6	7:03:38	40.44	(10:29)	65.08	(6:31)	827	1270.9

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Sunday Feb 24, 2013 #

11 AM

Orienteering 1:11:01 [3] 9.7 km (7:19 / km) +182m 6:42 / km
shoes: VJ Falcon 2011

GBJ-set Distillery Score at the back of Newtonmore, start and finish from Treetops. Trails and terrain and again taking it carefully but a joy to be out in the sunshine.

Running 1:19:54 14.33 km (5:34 / km) +293m 5:03 / km
shoes: Brooks Ghost4 Aug 2012

Leg feeling okay after the score course so tempted out by the sunshine for some more miles. Gentle pace again particularly on the climb, felt okay so picked it up to a more respectable pace on the return section along the road.

Saturday Feb 23, 2013 #

11 AM

Running 15:47 [2] 2.59 km (6:06 / km) +31m 5:46 / km
shoes: VJ Falcon 2011

Gentle jog round Uath Lochans themselves to test calf.

Orienteering 1:01:33 [2] 6.97 km (8:50 / km) +62m 8:27 / km
shoes: VJ Falcon 2011

Very gently round the course, lots of careful foot placement!

Running 16:35 [3] 3.16 km (5:15 / km) +16m 5:07 / km
shoes: Brooks Ghost4 Aug 2012

Run down to Insh boathouse cafe, leg feeling okay but only a short run - wait and see on Sunday morning how it reacts to today.

Friday Feb 22, 2013 #

Note
(injured) (rest day)

Struggling for time and not really sure that I should be running anyway, in the end quite an easy decision to take a day off.

Thursday Feb 21, 2013 #

2 PM

Orienteering 50:00 [1] 5.0 km (10:00 / km) +50m 9:31 / km
(injured) shoes: Brooks Ghost4 Aug 2012

Calf not as bad as feared this morning and really did need to get out into Tulliallan so en route back from Edinburgh meeting carefully carefully carefully jogged/walked round checking some sites.

Calf seemed to survive but not sure about the courses - some planning revisions to do now!

Wednesday Feb 20, 2013 #

6 PM

Orienteering 31:02 4.3 km (7:13 / km) +130m 6:16 / km
(injured) shoes: Inov8 Mudroc 2012

FVO night race, Colzium. DNF.

Feeling strong early although lost the leaders when I tried to run 13-12 (uphill) instead of 3-4 (downhill). Couple of mistakes and then my calf started to tighten as I headed round second butterfly. Slowed down then stopped to massage it. Seemed not too bad so decided to keep jogging. Got most of the way to #17 (of 21) and decided it was getting tighter and was stupid to continue so walked back.

Hmmm. Let's see how it is tomorrow. Ice etc in the meantime.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 Mudroc 2012

A bit of warming up including drills. Felt pretty good....
No warming down for obvious reasons.

Tuesday Feb 19, 2013 #

6 PM

Running warm up/down 4:32 [3] 0.83 km (5:28 / km)
shoes: Brooks Ghost5 Aug 2012

Arrived not changed and just as Ochils were leaving...so not much time for a warmup but at least I made the session....

Intervals intervals 28:00 5.96 km (4:42 / km)
shoes: Brooks Ghost5 Aug 2012

6x3mins on a big lap of the track plus rugby pitch, with a luxurious 100sec recovery.
Quads still a tad sore but running okay, all just over 800m so just under 6min/mile pace, last one a touch quicker.

Running warm up/down 28:33 [2] 4.9 km (5:50 / km) +62m 5:29 / km
shoes: Brooks Ghost5 Aug 2012

Initial warmdown with Ochils posse (at unusually gentle pace!) and then bonus extra lap of BoA.

Monday Feb 18, 2013 #

5 PM

Running 30:41 [3] 6.34 km (4:50 / km) +1m 4:50 / km
shoes: Brooks Ghost4 Aug 2012

Just time for this between work and evening meeting in Edinburgh. A bit of quad soreness but not too bad. Ochils intervals tomorrow methinks....

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