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Training Log Archive: Jon X

In the 7 days ending Jan 12, 2017:

	activity	#	time	miles		km		+m	load
	Running	7	6:09:21	41.87	(8:49)	67.38	(5:29)	903	1399.5
	Orienteering	1	40:53	4.73	(8:39)	7.61	(5:22)	98	163.5
	Pilates	1	35:00						70.0
	Circuits	1	30:00						60.0
	Total	7	7:55:14	46.6		74.99		1001	1693.0
averages - weight:80.1kg

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Thursday Jan 12, 2017 #

6 PM

Running 43:25 8.66 km (5:01 / km) +4m 5:00 / km
ahr:135 max:169 shoes: Brooks Ghost Aug 2016

In Edinburgh for an all day/evening event.
Just time for 4 x not-quite-1km at threshold-ish...

Wednesday Jan 11, 2017 #

Event: FVO Night series Dunblane

6 PM

Orienteering 40:53 [3] 7.61 km (5:22 / km) +98m 5:03 / km
shoes: Inov8 Xtalon 2015

Scrappy in the beginning when I couldn't make out which control in which order around the short legs in the butterflies, messy in the middle and kept having to re-catch Jase and Bryony, poor at the end with a couple of bad routes and let Jase and Grace sneak away. Which all meant a most enjoyable run round!

Running 9:42 [3] 1.68 km (5:47 / km) +18m 5:29 / km
shoes: Inov8 Xtalon 2015

Short warmdown with Fraserr, back just as the heavier snow set in..

Tuesday Jan 10, 2017 #

8 PM

Running 44:36 [3] 8.32 km (5:21 / km) +63m 5:10 / km
shoes: Brooks Ghost Aug 2016

Long day, up at 4.30am to go to London, back in Stirling at 8.30pm. Felt better for the leg stretch however, even if a bit faffy in parts where I explored the building work at the old hospital and ran into a dead end or two.

Monday Jan 9, 2017 #

6 PM

Pilates 35:00 [2]
weight:80.1kg

The whole session!

Circuits 30:00 [2]

Running 26:35 4.87 km (5:28 / km) +71m 5:05 / km
ahr:123 max:163 shoes: Brooks Ghost Aug 2016

Down to the film

Sunday Jan 8, 2017 #

12 PM

Running 2:11:16 24.68 km (5:19 / km) +265m 5:03 / km
ahr:123 max:137 shoes: Brooks Ghost Aug 2016

Slight change to original plan as hip flexor not 100% and didn't want to push luck - settled for knocking out some steady miles at low intensity as a first step in building up long run time/distance. Couple of low volume days scheduled now anyway.

Saturday Jan 7, 2017 #

2 PM

Running 1:22:52 [3] 13.58 km (6:06 / km) +425m 5:16 / km
shoes: Inov8 Xtalon 2015

Wanted a steady but hill run so Leckie loop and then up via the quarry to the flag on the hill. All good until I tweaked my ever-troublesome left hip flexor jumping off a gate near the end, sore afterwards.

Friday Jan 6, 2017 #

7 PM

Running 30:55 [3] 5.58 km (5:33 / km) +56m 5:17 / km
shoes: Inov8 Xtalon 2015

Headtorch loop in the fog. So foggy that - even though so familiar with it - I ran off the path going through Gargunnock Estate!

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