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Training Log Archive: Jon X

In the 7 days ending Sep 21, 2014:

	activity	#	time	miles		km		+m	load
	Running	7	6:10:40	42.62	(8:42)	68.59	(5:24)	150	1487.6
	Orienteering	2	1:38:38	11.81	(8:21)	19.01	(5:11)	170	986.3
	Circuits	1	20:00						80.0
	Total	7	8:09:18	54.43		87.6		320	2554.0
averages - weight:76.9kg

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Sunday Sep 21, 2014 #

Event: London City Race

1 PM

Orienteering race 51:01 [5] 9.93 km (5:08 / km)
shoes: Saucony Kinvara 2013

London City Race, Men 40+
Winner Nick B 43:09, then Quentin 43:42 and Dave P 45:16
Tired today and a tad on the fragile side too, so not moving too well plus threw in two bad mistakes and a few minor wobbles.
A pretty strong (and big - 150 or so) field too, might just have sneaked into the top twenty.
Enjoyable as ever though - thanks Mike for the good course!

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Saucony Kinvara 2013

Quite a lot of jogging and stretching was needed beforehand. No warm down.

Saturday Sep 20, 2014 #

Event: GO Guildford Urban Race

11 AM

Orienteering race 47:37 [5] 9.08 km (5:15 / km) +170m 4:48 / km
shoes: Saucony Kinvara 2013

Guildford City Race, Men 40+
4th behind Rich Barrett (41:55), Tim Tett (45:01) and Nigel Bunn (45:54). Impressive time from Rich.
Women Open on the same course, got caught a minute by Sarah R at #3 when I fell for the trap, and a bit of to-and-fro thereafter although we seemed to choose differently on pretty much every route choice! Just behind all through the final section and so Sarah beat me by a minute too.

Good fun course with some tricky stuff and good route choice. Warm out there!

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Saucony Kinvara 2013

Friday Sep 19, 2014 #

7 PM

Running 24:01 [3] 4.62 km (5:12 / km)
shoes: Brooks Ghost5 Aug 2012

Just time for a short loop from the flat, Blackfriars-Embankment-Westminster-South Bank.
Hungry and tired.

Thursday Sep 18, 2014 #

Running 36:15 [3] 7.07 km (5:08 / km)
shoes: Brooks Ghost 7

Squeezed in a lunchtime recovery jog. Tired!

Wednesday Sep 17, 2014 #

6 PM

Running 2:50:48 [3] 32.26 km (5:18 / km) +100m 5:13 / km
shoes: Brooks Ghost 7

From work, along the Carse, through safari park (got lost and relocated off the giraffes!), out to Doune, along the old railway, across to Moon Cottage and Carse of Lecropt. Too dark by then to cut back to Craigforth via pipe bridge, so long way round via Cornton or Raploch. Cheeky lap of the car park at the end to push the total over 20miles.
A bit of a struggle at times with no water, glad I had a gel at least. Felt better at the end than the much shorter long run last week though so must be progress!

C • well done to make 20! 1

Tuesday Sep 16, 2014 #

7 PM

Running 1:11:32 14.87 km (4:49 / km)
shoes: Brooks Ghost 7

So much for the Tuesday long run, out of work with only around an hour of daylight left.

3km steady warmup
6x1km with 1min steady in between
1.5km steady
6x30s with 30s walk/jog recovery
2.23km easy back to the car.

First four 1km reps at maybe marathon intensity in order to run not-quite-marathon-pace (all 4:12-4:20). Picked it up a little for the last two which were a bit quicker but not exactly speedy (4:05 and 4:06).

Looks like quite a few of the shorter reps at the end of sessions will be needed to to get base pace up to where it should be. Today was a start at least.

C • 2nd chance tonight for a longer one! 2

Monday Sep 15, 2014 #

6 PM

Circuits 20:00 [3]
weight:76.9kg

Work massively in the way, missed all of Pilates. Which I could have done with making, as my right calf is protesting - I think as a result of where I went over on my ankle on the run-in on Sunday.

Running 28:04 [3] 5.27 km (5:20 / km) +50m 5:05 / km
shoes: Brooks Ghost 7

Recovery jog round Dunblane. Daring route variant to add another whole 1km to the normal.

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