Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Jan 29, 2017:

	activity	#	time	miles		km		+m	load
	Running	5	4:42:04	34.42	(8:12)	55.4	(5:06)	349	1264.5
	Orienteering	1	1:14:40	5.27	(14:10)	8.48	(8:48)	425	352.3
	Pilates	1	40:00						80.0
	Circuits	1	30:00						60.0
	Total	6	7:06:44	39.69		63.88		774	1756.8
averages - weight:79.6kg

1:52

0:00

» now

Sunday Jan 29, 2017 #

10 AM

Running 1:52:50 22.27 km (5:04 / km) +117m 4:56 / km
ahr:127 max:143 shoes: Brooks Ghost Aug 2016

From the FVO day at Linlithgow with Rog - 12k out and back along the canal first of all, then the 'places and things of interest' team score thing as a pair. Moving at a decent pace at times in the second part but kept having to stop and faff to (try and) identify the answer so a few recovery pauses in there too...

Not too sore from yesterday once got going, and 'short long run' reasonably well offset by the faster sections in the second part. Decent weekend after a pretty constrained week of training before that.

Saturday Jan 28, 2017 #

1 PM

Running 15:10 2.93 km (5:10 / km) +15m 5:02 / km
ahr:126 max:153 shoes: Inov8 Xtalon 2015

Checking out the first part of the route....slippery first 50m and stony/puddles on the old railway...inov8s as shoe choice.

Running 40:57 9.93 km (4:07 / km) +45m 4:02 / km
ahr:146 max:151 shoes: Inov8 Xtalon 2015

Buchlyvie 10k.
Thought I would do between 40 and 41 and so I did...a bit weaker than hoped from about 6km onwards though.
Pretty sure that is a 10k-in-inov8s pb however...not that my calves are thanking me for it...

Running warm up/down 27:58 4.73 km (5:55 / km) +26m 5:45 / km
ahr:110 max:125 shoes: Inov8 Xtalon 2015

Friday Jan 27, 2017 #

Note
(rest day)

Unplanned. Squeezed in that run last night when it was tricky, then just couldn't get away from work in time tonight. Ho hum. This was supposed to be an easier week anyway, just turning into even more of one than I would have liked.

Thursday Jan 26, 2017 #

9 PM

Running 26:36 [3] 5.05 km (5:16 / km) +15m 5:12 / km
shoes: Brooks Ghost Aug 2016

Long day with 4 hour meeting in London followed by 4 hour meeting in Edinburgh. Token effort on the way home, it was -3deg and 10pm so feeling exceptionally virtuous to get out at all.

C • Good effort! 1

Wednesday Jan 25, 2017 #

Event: FVO Night series Abbey Craig

6 PM

Orienteering 52:20 6.13 km (8:32 / km) +297m 6:53 / km
ahr:136 max:149 shoes: VJ Falcon Aug 2015

Abbey Craig night-O on new GG map at 1:4000. Don't know whether it was that or arriving in good time for once, but nav more competent than it has been at these of late, a couple of wobbles and some hesitations but nothing too bad. Quad okay too so all good.

Orienteering 22:20 2.35 km (9:29 / km) +128m 7:27 / km
ahr:109 max:128 shoes: VJ Falcon Aug 2015

Control collection. Brief stop near the end to lend Neil K my torch so he could complete the course!

Tuesday Jan 24, 2017 #

7 PM

Running 31:12 [3] 5.62 km (5:33 / km) +58m 5:17 / km
shoes: Brooks Ghost Aug 2016

Cautious jog. Quad niggling but no more.

Monday Jan 23, 2017 #

6 PM

Pilates 40:00 [2]
weight:79.6kg

Bit more DOMS today.

Circuits 30:00 [2]
shoes: Brooks Ghost 5 2013

Running 27:21 [3] 4.87 km (5:37 / km) +73m 5:13 / km
shoes: Brooks Ghost Aug 2016

Hmm. Generally sore but left quad not happy at all after pilates and circuits, would be ironic if I have damaged it by too much stretching...

« Earlier | Later »