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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Mar 6, 2017:

activity # timemileskm+mload
  Running7 6:59:37 50.74(8:16) 81.66(5:08) 9181750.6
  Orienteering1 53:42 4.32(12:26) 6.95(7:44) 181285.4
  Total7 7:53:19 55.06(8:36) 88.61(5:21) 10992036.0

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Monday Mar 6, 2017 #

6 PM

Running 31:21 intensity: (30 @1) + (17:35 @2) + (3:12 @3) + (9:10 @4) + (54 @5) 6.17 km (5:05 / km) +31m 4:58 / km
ahr:127 max:152 shoes: Brooks Ghost Aug 2016

Visitors at home so just a short one after work.

Sunday Mar 5, 2017 #

Event: Scottish Orienteering League 1
 
12 PM

Running warm up/down 9:41 intensity: (6 @1) + (5:35 @2) + (4:00 @3) 1.84 km (5:16 / km)
ahr:120 max:132 shoes: VJ Falcon Aug 2015

To the start. For last start, obviously.

Orienteering 53:42 intensity: (22 @1) + (4:48 @2) + (21:26 @3) + (27:06 @4) 6.95 km (7:44 / km) +181m 6:50 / km
ahr:133 max:145 shoes: VJ Falcon Aug 2015

SOL1 at Mugdock, Short Brown
6th on course and 2nd M50, winner of both was Dave R with 45:34.

Very late decision to go (at 11am!) and glad I did, despite tired legs and very boggy terrain it was a very pleasant run round Mugdock - can't believe how long it seems to be since I ran here. Today was on the south side of the road, plenty of terrain on the north side too which wasn't even on today's map.

Missed 45secs being an idiot approaching #5 and a whopping 3mins on the v short leg to #11, totally failed to understand that my thicket in marsh was also in the open - went straight there but then kept bouncing off the open thinking it was left/beyond the flag. Should have sorted it out much quicker but just never realised until after the race that it was actually mapped as yellow.

Feeling a little bit lacking in agility with quad stiffness from yesterday, slowed me down a bit on the stony legs especially #18 and especially along to #19. Happy running steady not racing, even doing that I had nothing in my legs to push on through the final easy runnable controls.

Running warm up/down 4:56 intensity: (58 @1) + (3:58 @2) 0.74 km (6:42 / km) +11m 6:13 / km
ahr:103 max:120 shoes: VJ Falcon Aug 2015

C • #11 3

Saturday Mar 4, 2017 #

12 PM

Running 2:41:49 intensity: (50 @1) + (57:22 @2) + (47:53 @3) + (55:44 @4) 32.04 km (5:03 / km) +384m 4:46 / km
ahr:128 max:146 shoes: Brooks Ghost Aug 2016

Felt grim for the first hour or so and almost persuaded myself to cut it short, managed to persevere and even extended it to explored the river footpath behind Highland Gate at the end. Not sure whether there was always a path but I have never run that loop before!
C • Path 2

Friday Mar 3, 2017 #

6 PM

Running 37:56 [3] 7.26 km (5:13 / km) +103m 4:53 / km
shoes: Brooks Ghost Aug 2016

Box ticked.

Thursday Mar 2, 2017 #

7 PM

Running 41:23 intensity: (39 @1) + (8:17 @2) + (10:48 @3) + (16:30 @4) + (5:09 @5) 8.75 km (4:44 / km) +23m 4:40 / km
ahr:134 max:152 shoes: Brooks Ghost Aug 2016

Short of time so went for slightly truncated version of planned session and (dangerous game) cut back the warmup and warmdown time...

6x3ish mins to-and-fro on the natural sections from Castle Business Park to King's Knot/King's Park roundabout. Pace just about acceptable.

Wednesday Mar 1, 2017 #

8 PM

Running 53:59 intensity: (46 @1) + (25:29 @2) + (26:41 @3) + (1:03 @4) 10.87 km (4:58 / km) +108m 4:44 / km
ahr:123 max:136 shoes: Brooks Ghost Aug 2016

Flight landed at 7pm but Rog had left me no choice but to run tonight....actually quite enjoyed my jaunt from King's Knot out to Bannockburn and back.

Tuesday Feb 28, 2017 #

7 PM

Running hills 1:18:32 intensity: (1:59 @1) + (33:38 @2) + (18:10 @3) + (12:56 @4) + (11:49 @5) 14.0 km (5:37 / km) +259m 5:08 / km
ahr:128 max:163 shoes: Brooks Ghost Aug 2016

Pyramid hills on Back Walk, 30-60-90-120-150-150-120-90-60-30, jog down recovery. Not exactly flying...

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