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Training Log Archive: Jon X

In the 7 days ending Mar 23, 2014:

	activity	#	time	miles		km		+m	load
	Running	6	3:00:00	17.62	(10:13)	28.36	(6:21)	410	620.0
	Orienteering	3	2:47:51	16.03	(10:28)	25.8	(6:30)	270	1259.6
	Circuits	1	40:00						160.0
	Pilates	1	20:00						40.0
	Total	6	6:47:51	33.65		54.16		680	2079.6
averages - weight:79.3kg

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Sunday Mar 23, 2014 #

11 AM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km
shoes: VJ Falcon 2013

Orienteering race 41:39 [4] 6.0 km (6:57 / km) +130m 6:16 / km
ahr:141 shoes: VJ Falcon 2013

UKOL4, Givendale and White Rigg
As yesterday, 6th Vet and 2nd M45 (behind Richard Parkin 39:29). Difference being that the M40s weren't on the course today...,,well down on M50 winners Quentin and Charlie who both broke 35mins.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Falcon 2013

Saturday Mar 22, 2014 #

Event: YHOA Urban League (UKOL) / Superleague/YHOA Middle Distance Championships a

12 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Saucony Kinvara 2013

Orienteering race 47:50 [5] 10.17 km (4:42 / km) +10m 4:41 / km
ahr:146 max:156 shoes: Saucony Kinvara 2013

UKOL3, Thirsk urban.
Pretty low key event but decent map and course.
6th Men Vet and 2nd M45 just over 1 min behind Si Martland. First Vet was Rog in 44:01, Jase did 45:38.
Okay run with just a few minor time losses not picking best route or (into and out of 15) going unnecessarily round where circle not cut.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony Kinvara 2013

Friday Mar 21, 2014 #

1 PM

Running 54:30 [3] 7.79 km (7:00 / km) +300m 5:52 / km
shoes: Inov8 x-talon

Bracklinn Falls and Callander Crags with Dave Sprot. Entertaining obstacle course back down from the high point - see why they have closed the path because of windblow!

Wednesday Mar 19, 2014 #

Event: FVO Night Series Event 10 Barr Wood

6 PM

Running 10:00 [3] 1.5 km (6:40 / km)
ahr:112 max:125 shoes: Inov8 X-talon 2014

Warm up. Heavy legs. No surprise there.

Orienteering race 58:44 [4] 7.47 km (7:52 / km) +100m 7:22 / km
ahr:140 max:152 shoes: Inov8 X-talon 2014

FVO night race, Barr Wood.
Good night for it and a great course plus some to-and-fro at various stages with Fraser, Roger and Tessa.

Dropped time at 3 (in the felling), 6 (on the dodgy knoll) and 9 (didn't see it even though Roger and Tessa must have been punching), maybe 5-6mins across those three. Pretty steady after #9.

GG 45 , Daniel 53. Rog about 30s-1min ahead until he somehow missed out the last two. Tessa and Fraser both fairly close behind too.

C • Dodgy knoll 4

Orienteering 19:38 [3] 2.16 km (9:05 / km) +30m 8:30 / km
ahr:114 max:131 shoes: Inov8 X-talon 2014

Control collecting. Tired. Rest day tomorrow :)

Tuesday Mar 18, 2014 #

7 PM

Running 38:42 [3] 7.07 km (5:28 / km) +50m 5:17 / km
shoes: Brooks Ghost 5 2013

Monday Mar 17, 2014 #

6 PM

Pilates 20:00 [2]
weight:79.3kg

Circuits 40:00 [3]

Running 26:48 [3] 5.0 km (5:22 / km) +30m 5:12 / km
shoes: Brooks Ghost 5 2013

With Rosco pre Coustick Cinemas. Tried out a radical new route.

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