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Training Log Archive: Jon X

In the 7 days ending Mar 30, 2013:

activity # timemileskm+m
  Running6 5:42:54 40.98(8:22) 65.95(5:12) 335
  Orienteering2 1:12:13 8.81(8:12) 14.18(5:06) 437
  Circuits1 35:00
  Pilates1 30:00
  Total7 8:00:07 49.79 80.13 772
averages - weight:74.1kg

» now

Saturday Mar 30, 2013 #

1 PM

Running warm up/down 15:00 [3] 1.5 km (10:00 / km) +60m 8:20 / km
shoes: VJ Falcon 2013

Bit of jogging about then run to start. Quite a climb at the end which was handy as expecting quite a hilly course….

Orienteering race 58:45 [5] 11.16 km (5:16 / km) +425m 4:25 / km
shoes: VJ Falcon 2013

JK2013 Individual Day One, Hambleden.
M45L, 5th place. 1:52 behind 2nd place (Jan Olm just ahead of Alan V) and 7:43 behind James Logue’s outrageous 51:02….

Nearly a really good race. Felt fit and able to push hard, pretty strong on the early climbs.
#8 – no plan leaving #7 meant I climbed slightly when I didn’t need to and went a bit far from the red line (-30s)
#16 – pushed on hard round the NW loop and right in the mix for 2nd leaving #15, just passed the Interlopers duo of Robin Galloway and Colin Eades. Climbed too high and went to the very visible wrong control a bit early, then ran above the correct control and almost on to another wrong control. Engaged brain enough to look at map and turned round, there it was (- 30s/40s)
#17 – though I had kept control rather than dashing off after error, came past the veg change but then seemed to cross the line feature where it was a path not gully so thought I was a bit high. Came into re-entrant near the top, couldn’t see flag above me do headed down to the visible one below. As I ran down I realised it was further down than I had thought and felt wrong… was! Painful hill rep back up three contours to the correct control and a welcome back to the two Interlopers! (-1min 10s)
Strong to the finish although suffering on the last part of the climb on the long leg to #18, had to concede that walking the last 30m would be quicker than continuing to run.

Only those three legs with splits outside the top 10 other than the run-in where I tried my hardest and had the 27th fast split!

Running warm up/down 10:00 [1] 1.0 km (10:00 / km) +15m 9:18 / km
shoes: VJ Falcon 2013

Managed a short warm down.

Friday Mar 29, 2013 #

Event: JK 2013
2 PM

Running warm up/down 11:38 [2] 1.21 mi (9:36 / mi)
shoes: Inov8 Mudroc 2012

Jog back to car parking and back, with some stretching and drills. Took a sprint map of somewhere else (another campus and at same scale) to warm up my brain too.

Orienteering race 13:28 [5] 3.02 km (4:27 / km) +12m 4:22 / km
shoes: Inov8 Mudroc 2012

JK2013 Sprint, Reading University Whiteknights Campus
M45, 5th place. Only 5secs from 2nd place (Jan Olm) but 43secs behind James Logue who won in 12:45.

Pretty straightforward course, both routes and control locations. Ran well but not perfect….
#3 – think left is better plus hesitated, (10-15s)
#13 – left is better but I never saw the gap (in fact I looked and thought there wasn’t a gap, not sure it was the clearest cartography (no need to show a thin pavement line across where the paved path goes through tiny gap in the hedge onto paved car park). Also faffed in circle in amongst the low walls. (-15s)
#16 – planned to go right but changed to go left. Think right was quicker and that was enough for me to go from 3rd to 5th on the leg to the final control :(

Satisfied when I finished, felt like a decent start to the weekend.

Running warm up/down 10:05 [2] 0.97 mi (10:25 / mi) +1m 10:23 / mi
shoes: Inov8 Mudroc 2012

Trot round the lake to warm down.

Thursday Mar 28, 2013 #

weight:73.8kg (rest day)

Drive down to Stafford via Glasgow. Wanted to do a short run today but couldn't fit it in. My JK will probably benefit from the day off anyway!

Wednesday Mar 27, 2013 #

6 PM

Running 46:51 [2] 4.92 mi (9:31 / mi) +150m 8:42 / mi
shoes: Brooks Ghost 5 2013

Gentle trot from the Uni - up into Hermitage Woods just before dark which were looking fantastic higher up, widely spaced trees and virtually clean underfoot. Just like Saturday will be!

Feeling pretty good at that stage but once I headed into Bridge of Allan mostly I just felt starving, cut things a bit short and headed home for dinner!

Tuesday Mar 26, 2013 #

6 PM

Running 1:00:48 intensity: (23:40 @2) + (10:28 @3) + (21:00 @4) + (5:40 @5) 11.58 km (5:15 / km) +71m 5:06 / km
shoes: Brooks Ghost 5 2013

Warmup lap of the loch with the recuperating Rosco.
Then two short courses on south part of Stirling Uni map to get some campus sprint prep in for the weekend - getting a bit dark for the second one which made it hard to see the map let alone be disciplined on planning ahead. I do know the area rather well too!
Then jog down to track for 1x800 then 2x400. Was planning on finishing with 4x200 but left foot still not quite right after Sunday and started protesting, so was cautious and called a halt there. Other than that, feeling good.

Monday Mar 25, 2013 #

6 PM

Pilates 30:00 [1]

First full session for weeks. Not too stiff following yesterday either.

Circuits 35:00 [2]
shoes: Brooks Ghost 5 2013

7 PM

Running 20:39 [3] 2.54 mi (8:08 / mi) +25m 7:53 / mi
shoes: Brooks Ghost 5 2013

Easy round Dunblane with Rog, then off to the end-of-pilates-term meal at Village Inn - and a very tasty home made burger mmm.

Sunday Mar 24, 2013 #

11 AM

Running 2:47:53 [3] 36.35 km (4:37 / km) +13m 4:37 / km
shoes: Brooks Ghost 5 2013

Had this down as a key session - have been feeling my training has been a bit lacking in the long runs, and in particular long runs in road shoes on flat tarmac as opposed to moorland in minging weather!

Despite the state of other parts of the country, lucky to have no snow below about 150m height around here, so the Carse was ideal. Even if the road is quite exposed and the wind was strong and very yet again it was jacket, gloves and hat, think I may have had to wear them for every long run.

Stashed lucozade and gels at the A84 crossing and came through there at 4.6, 8.5 and 17.7 miles, taking the gels after the latter two. Wind more relentless than gusting, and from the east - which meant an awful lot of the last 13miles was into it.

Pleased with how it went, legs feeling it a bit in various places towards the end but no drop off in pace (splits 4&6 virtually the same).

Easier few days now before the JK.

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