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Training Log Archive: Jon X

In the 7 days ending Jan 17, 2016:

activity # timemileskm+mload
  Running6 4:58:20 33.82(8:49) 54.43(5:29) 7371117.9
  Orienteering1 59:58 6.97(8:36) 11.22(5:21) 69239.9
  Circuits1 30:0060.0
  Pilates1 20:0020.0
  Total7 6:48:18 40.79 65.64 8051437.8

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MoTuWeThFrSaSu

Sunday Jan 17, 2016 #

10 AM

Running 48:32 intensity: (24 @1) + (33:06 @2) + (15:02 @3) 9.05 km (5:22 / km) +71m 5:10 / km
ahr:121 max:134 shoes: Saucony Kinvara 2013

Great wedding yesterday afternoon and evening, pleased to get out this morning...
Entertained myself by trying to cover all the tarmac paths inside the perimeter path (no map). Nearly but not quite!

Saturday Jan 16, 2016 #

8 AM

Running 6:00 intensity: (1:25 @1) + (4:34 @2) + (1 @3) 1.0 km (6:00 / km)
ahr:108 max:124 shoes: Saucony Kinvara 2013

Warmup. Unable to get out of bed for any extra miles beforehand...

Running 19:41 intensity: (1:12 @1) + (52 @2) + (24 @3) + (7:47 @4) + (9:26 @5) 4.94 km (3:59 / km) +54m 3:47 / km
ahr:142 max:156 shoes: Saucony Kinvara 2013

Brockwell Parkrun, 23rd place (of 400ish).
Nice crisp day and nice two-lap course, surprisingly undulating. A little frosty/icy in places but not too bad.

Running 40:43 intensity: (4:07 @1) + (27:33 @2) + (9:03 @3) 7.2 km (5:39 / km) +53m 5:27 / km
ahr:121 max:133 shoes: Saucony Kinvara 2013

Jog back to support, barcode collection, bonus laps.

Friday Jan 15, 2016 #

12 PM

Running 36:13 [3] 7.01 km (5:10 / km) +62m 4:57 / km
shoes: Inov8 Xtalon 2015

Clear blue skies and just above freezing, a bit of snow underfoot and the mountains looking white and fantastic. A pleasure.

Thursday Jan 14, 2016 #

7 PM

Running 1:08:58 intensity: (1:22 @1) + (29:30 @2) + (17:40 @3) + (20:26 @4) 10.55 km (6:32 / km) +393m 5:31 / km
ahr:125 max:147 shoes: VJ Falcon Aug 2015

Snow!

Started with 30min warmup round Ladies Walk-sawmill-quarry-vehicle track.
Then 16x1min w/ 30s recovery.
Pretty snowy and slow, took 12-and-a-bit reps to get to the turnaround at the huts at the top.
Then
- 5min down, for 1.35k down to the gate (stopped watch by mistake for this)
- 1min jog
- another 1:45 down (as far as the next gate).
Final easy trot back home from there.

Wednesday Jan 13, 2016 #

8 AM

Running 53:03 [3] 10.08 km (5:16 / km) +29m 5:11 / km
shoes: Brooks Ghost 7 Mar 2015

Out to Sonning Lock and back pre-work. A bit soggy and muddy in places but sunny and traffic-free, very pleasant :)

Tuesday Jan 12, 2016 #

7 PM

Orienteering 59:58 [3] 11.22 km (5:21 / km) +69m 5:11 / km
shoes: Brooks Ghost 7 Mar 2015

SLOW street-o, Putney.
Not the best choice of route plus ran a long way up a dead-end and back, but judged the time very nicely :)

Monday Jan 11, 2016 #

6 PM

Pilates 20:00 [1]

The scales were weighing everyone as lighter than usual, sadly the conclusion was that they were broken....

Circuits 30:00 [2]

Running 25:10 [3] 4.6 km (5:28 / km) +74m 5:04 / km
shoes: Brooks Ghost 7 Mar 2015

BofA loop

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