Training Log Archive: Jon XIn the 7 days ending Apr 10, 2016:
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Sunday Apr 10, 2016 #
Running 1:35:02 17.66 km (5:23 / km) +326m 4:56 / km
ahr:122 max:138 shoes: Brooks Ghost 8 Jan2016
Nice sunny afternoon. a scenic route, and going along nicely enough at a low intensity. Tweaked my dodgy left adductor when I almost came a cropper rounding a corner yesterday (didn't end up covered in blood and bandages like Will and Martin though..) and it was tightening up just a little by the end. Luckily I now have a nice easy week of rest and recovery :)
Saturday Apr 9, 2016 #
Running 16:26 [3] 2.87 km (5:44 / km) +68m 5:08 / km
shoes: Inov8 Xtalon 2015
Running 4:25 0.6 km (7:22 / km) +2m 7:16 / km
ahr:99 max:119 shoes: Inov8 Xtalon 2015
Orienteering race 52:15 11.11 km (4:42 / km) +60m 4:35 / km
ahr:144 max:162 shoes: Inov8 Xtalon 2015
4th behind Roger (49:49), DaveR (50mins) and Patrick (51mins).
Knew it was going to be 11km or so actual distance so didn't start too hard, still managed to drop 30s at #4 making a meal of the control on the pedestrian ramps by the railway.
Possibly also not the best route to #7, maybe another 20sec?
Then to #13 executed the route okay but at the last minute went to the very similar and nearby #15 instead, punched it, headed off looking for #14 and got very confused! Realised but around 1min dropped.
Ran quite hard from there especially through the last few when I was trying and failing to catch Kirstin M (started two mins ahead). About 3.5mins down at #13 after approx 40% of the course, 2.5mins down at the finish.
Enjoyed it, the best I have felt running for two weeks :)
Running 14:22 1.85 km (7:45 / km) +42m 6:58 / km
ahr:104 max:119 shoes: Inov8 Xtalon 2015
Friday Apr 8, 2016 #
Running 38:55 6.97 km (5:35 / km) +76m 5:18 / km
ahr:112 max:130
Thursday Apr 7, 2016 #
Note
(rest day)
Time to start letting leg muscles recover - they seem more sore than they should be, blaming that on being a bit under the weather lately.
Massage MOT today to loosen them off too.
Easy day tomorrow too, then assuming feeling more lively will do some faster stuff at Livi on Saturday.
Wednesday Apr 6, 2016 #
Running 32:37 5.6 km (5:49 / km) +57m 5:33 / km
ahr:105 max:120 shoes: Brooks Ghost 8 Jan2016
Tuesday Apr 5, 2016 #
Running 2:05:14 26.3 km (4:46 / km) +17m 4:45 / km
ahr:130 max:150 shoes: Brooks Ghost 8 Jan2016
So instead the old classic two-weeks-out session of 26.2km!
Ran 8k steady then 3x (3km MP, 3km steady).
Got bad stitch at the end of the first set so stopped for a couple of mins.
Knew this was a bit of a chance as I am much better but not quite fully recovered yet, however it was now or never for a last longish run. It seemed to clean my lungs out nicely so I think I have got away with it (although HR a little high on the final effort), fingers crossed I still think that tomorrow....
Monday Apr 4, 2016 #
Pilates 20:00 [1]
Circuits 30:00 [2]
shoes: bargain Newtons
Running 22:15 4.07 km (5:28 / km) +66m 5:03 / km
ahr:109 max:128 shoes: Brooks Ghost 8 Jan2016