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Training Log Archive: Jon X

In the 7 days ending Jan 24, 2016:

activity # timemileskm+mload
  Road biking3 6:24:46 90.11(4:16) 145.02(2:39) 16571108.3
  Running9 5:47:21 40.22(8:38) 64.72(5:22) 7341483.9
  Stretching8 4:00:00270.0
  Orienteering1 56:51 3.59(15:50) 5.78(9:50) 249264.4
  Yoga1 45:0045.0
  Fitball1 45:0045.0
  Total19 18:38:58 133.92 215.52 26403216.6

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MoTuWeThFrSaSu

Sunday Jan 24, 2016 #

8 AM

Stretching 10:00 [1]

Most of the morning warmup.

Running 24:48 intensity: (24 @1) + (5:56 @2) + (8:02 @3) + (10:26 @4) 5.04 km (4:55 / km) +14m 4:51 / km
ahr:130 max:143 shoes: Brooks Ghost 8 Jan2016

Properly windy this morning, maybe the windiest morning run I have done in all my visits here.
Just time for a hasty breakfast before...
9 AM

Road biking 2:27:31 intensity: (17:31 @1) + (25:00 @2) + (45:00 @3) + (1:00:00 @4) 58.24 km (2:32 / km) +579m 2:25 / km
ahr:113 max:140

...the Intermediate bike ride.
Tough old first 20km with two climbs into the wind and a descent in scary cross-wind. No real respite after that either as the Green Team put the boot in for the rest, which was not all flat or downhill nor all with the wind behind.
Rosco and I just about survived to the end although lost touch briefly on the flat-out section from Tiagua to Soo near the end - the group basically started with twenty and was down to ten by the end, pretty tough for an 'intermediate' group!
C • Advanced Group ?? 3
12 PM

Stretching 45:00 [1]

Back from the biking just in time for Stretch and Relax in the sunshine. Zzzz.
4 PM

Stretching 45:00 [1]

Release & Unwind, session with foam roller and tennis ball. Variously dubbed as Roll & Scream, Screech and Squeak, etc.
Ouch.

Running 42:03 intensity: (1:00 @1) + (37:51 @2) + (3:12 @3) 7.15 km (5:53 / km) +80m 5:34 / km
ahr:118 max:128 shoes: Brooks Ghost 8 Jan2016

Sedate trundle round the CLS 'off road' route. Sedate possibly all I could have managed anyway...

Saturday Jan 23, 2016 #

8 AM

Stretching 15:00 [1]

Back to normal timing today, just about awake by the end of it...

Running 23:04 intensity: (26 @1) + (6:07 @2) + (5:47 @3) + (10:23 @4) + (21 @5) 5.04 km (4:35 / km) +14m 4:31 / km
ahr:132 max:148 shoes: Brooks Ghost 8 Jan2016

Morning 5km, pace progressed gradually to a bit faster than expected, let Rosco go once we got down to 4min/km...
C • Some things never change then!!! 1
11 AM

Fitball 45:00 [1]

Felt a bit tougher than expected. Hmm.
12 PM

Yoga 45:00 [1]

Just what was expected :)
2 PM

Road biking 1:55:01 intensity: (39:44 @1) + (53:57 @2) + (21:20 @3) 41.2 km (2:47 / km) +499m 2:38 / km
ahr:100 max:129

With Phil and Rosco, CLS-Tinajo-Tiagua-Campesino-Famara-Soo-CLS.
Pretty brutal head wind on the first climb, got the benefit later. New speed pb I think, 78.5km/h on the first part of descent to Famara.
Back just after 1645, just in time for the 5pm start of...
5 PM

Running 43:37 intensity: (14 @1) + (22 @2) + (53 @3) + (10:39 @4) + (31:29 @5) 9.83 km (4:26 / km) +27m 4:23 / km
ahr:148 max:155 shoes: Brooks Ghost 8 Jan2016

....the 10k race....
With no warmup and overloaded quads, the first km into the headwind was pretty horrific. Very clear and sunny, suffering in the heat but got it done. Never travelling as well as this morning of course :)

Friday Jan 22, 2016 #

8 AM

Stretching 15:00 [1]

Early for the BBA session. Won't be making that mistake again!

Running 24:17 intensity: (28 @1) + (8:33 @2) + (10:21 @3) + (4:55 @4) 5.05 km (4:49 / km) +15m 4:44 / km
ahr:126 max:140 shoes: Brooks Ghost 8 Jan2016

Morning run. New trainers. Sun out. All right with the world :)
11 AM

Road biking 2:02:14 intensity: (57:47 @1) + (56:03 @2) + (6:57 @3) + (1:27 @4) 45.58 km (2:41 / km) +579m 2:31 / km
ahr:101 max:140

With Rosco, caught MC and Louise and Phil at top of hill as planned, then group ride out to fire mountains.
3 PM

Stretching 30:00 [2]

Ab Attack. Could have been easier. Could have been worse....
4 PM

Stretching 40:00 [1]

Stretch and Relax again.
5 PM

Running 17:55 intensity: (32 @1) + (13:35 @2) + (3:48 @3) 3.38 km (5:18 / km) +6m 5:16 / km
ahr:117 max:127 shoes: Brooks Ghost 8 Jan2016

Warm up loop across the lagoon from the complex.

Running intervals 25:23 intensity: (1 @1) + (4:36 @2) + (15:25 @3) + (5:10 @4) + (11 @5) 4.78 km (5:19 / km) +11m 5:15 / km
ahr:130 max:148 shoes: Brooks Ghost 8 Jan2016

Not-too-tough reps session, track under repair so wisely went to far side of lagoon where the wind was behind me.
8x 30s with recovery of 30s walk then 30s jog.

Jog back round the coastline.

Thursday Jan 21, 2016 #

4 PM

Stretching 40:00 [1]

Stretch and Relax in the sun, welcome to CLS :)
5 PM

Running 1:01:37 intensity: (4:03 @1) + (23:41 @2) + (16:53 @3) + (13:19 @4) + (3:41 @5) 11.11 km (5:33 / km) +180m 5:08 / km
ahr:124 max:151

C • Even the map looks warm 2
C • Ridge Run! 2

Wednesday Jan 20, 2016 #

Event: FVO Night Abbey Craig
 
6 PM

Orienteering 56:51 intensity: (55 @1) + (16:17 @2) + (16:08 @3) + (22:56 @4) + (35 @5) 5.78 km (9:50 / km) +249m 8:06 / km
ahr:129 max:148 shoes: VJ Falcon Aug 2015

FVO night race at Abbey Craig.
Very average start, mediocre middle part, got worse towards the end.
Spongey won in 38mins.

Time for some sunshine now :)

Tuesday Jan 19, 2016 #

7 PM

Running 58:22 intensity: (2:50 @1) + (26:32 @2) + (11:46 @3) + (17:14 @4) 8.89 km (6:34 / km) +353m 5:29 / km
ahr:123 max:146 shoes: VJ Falcon Aug 2015

Couldn't make OHR session of 'long hills' so out behind the house for 6x3min up the track in the loose snow, traction not the best even in o-shoes. Still struggling to get HR up on this sort of rep. Short sharp ones may be required soon....

Monday Jan 18, 2016 #

5 PM

Running 26:15 intensity: (1:30 @1) + (23:36 @2) + (1:09 @3) 4.45 km (5:54 / km) +35m 5:41 / km
ahr:113 max:128 shoes: Inov8 Xtalon 2015

Sneaked in a lap of Kings Park before heading off to Edinburgh for evening meeting. Good and snowy underfoot!

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