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Training Log Archive: Jon X

In the 7 days ending Apr 3, 2017:

activity # timemileskm+mload
  Running7 3:43:04 23.26(9:35) 37.44(5:57) 660787.8
  Orienteering3 2:56:54 12.32(14:21) 19.83(8:55) 6991245.6
  Circuits1 30:00120.0
  Pilates1 30:0060.0
  Total7 7:39:58 35.59 57.28 13592213.4
averages - weight:75.4kg

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TuWeThFrSaSuMo

Monday Apr 3, 2017 #

6 PM

Pilates 30:00 [2]
weight:75.4kg

Circuits 30:00 [3]

Running 30:36 [3] 5.6 km (5:28 / km) +45m 5:15 / km
shoes: Brooks Ghost Mar 2017

With bonus 4mins of sprint-o training in there too. A bit gloomy for it so didn't bother with the second section.
C • Brave man 1

Sunday Apr 2, 2017 #

Event: CompassPoint Scottish Orienteering League 2
 
12 PM

Running warm up/down 14:00 [3] 2.45 km (5:43 / km) +51m 5:11 / km
shoes: VJ Falcon Aug 2015

To the start via assembly. Needed a longer warmup but only just made last start as it was!

Orienteering 1:22:25 intensity: (22:25 @3) + (40:00 @4) + (20:00 @5) 7.74 km (10:39 / km) +348m 8:41 / km
shoes: VJ Falcon Aug 2015

Short Brown, 5.7km. Winner Charlie Adams 68mins.

Some good things and some really very bad things in this run. Two massive errors on the two longest legs, each of around 5mins. Two other errors of almost 2mins each. I know why all of them happened....but it would be better to prevent them in the first place!
Also 30s at #2 when went to right place but not confident when didn't see the flag immediately, and a couple of sub-optimal routes.

On the plus side, decent splits when brain was engaged, and running okay. Fair to say Winsplits makes much more pleasant reading when 'time without mistakes' is selected....

Running warm up/down 10:07 [2] 1.55 km (6:32 / km) +15m 6:13 / km
shoes: VJ Falcon Aug 2015

Finish - download - car.

Saturday Apr 1, 2017 #

Event: Double Dukes Middle Distance Race
 
1 PM

Running warm up/down 6:59 [3] 1.18 km (5:54 / km) +12m 5:37 / km
shoes: VJ Falcon Aug 2015

Needed more, feeling weary after last night.

Orienteering race 34:10 [5] 5.04 km (6:47 / km) +153m 5:53 / km
shoes: VJ Falcon Aug 2015

Started a bit too hard and didn't take best route/line to #5, sliding all over the place on the slope. A few seconds gone here and there in the marsh/knoll section near The Lodge but paused where needed until not enough care to the last one in that part at #16 and binned a minute.

Tessa won in 30, Charlie was first old man in 32:50.

Forgot to warm down.

Friday Mar 31, 2017 #

Event: Dark Thistle
 
8 AM

Running 31:29 intensity: (1:46 @1) + (23:27 @2) + (6:16 @3) 5.39 km (5:51 / km) +80m 5:26 / km
ahr:116 max:132 shoes: Brooks Ghost Mar 2017

Staying at Monachyle Mhor overnight so a little morning trot in Balquhidder Glen :)
7 PM

Running 10:08 intensity: (2:38 @1) + (7:30 @2) 1.54 km (6:34 / km) +19m 6:11 / km
ahr:101 max:119 shoes: VJ Falcon Aug 2015

To the start

Orienteering 1:00:19 intensity: (49 @1) + (6:46 @2) + (17:36 @3) + (33:57 @4) + (1:11 @5) 7.05 km (8:33 / km) +198m 7:30 / km
ahr:134 max:150 shoes: VJ Falcon Aug 2015

Dark Thistle, short course.

Enjoyed this (apart from the 2-3 mins spent caught in felling and brambles from 7-8, just couldn't get myself across to the track. Had got to it no bother the first time round when on the other gaffle).

Got caught by Jon Musgrave at the common control at #11 (after I again got caught up in fallen trees). Close after that but I sneaked away to the final control - took full advantage of him being distracted by seeing Ewan starting the phi-loop as we finished it :)

Surprised to find I had finished 3rd! Andy Llewellyn well ahead with 53mins but Joe Taunton just 30secs in front - saw Joe at #3 where we headed off on different gaffles (and I anyway thought he was on the long course) but never afterwards until the finish.

Running 5:27 intensity: (42 @1) + (4:45 @2) 0.94 km (5:49 / km)
ahr:103 max:111 shoes: VJ Falcon Aug 2015

Back from the finish

Wednesday Mar 29, 2017 #

6 PM

Running 55:04 intensity: (1:15 @1) + (20:12 @2) + (11:23 @3) + (14:52 @4) + (7:22 @5) 10.43 km (5:17 / km) +113m 5:01 / km
ahr:130 max:171 shoes: Brooks Ghost Mar 2017

Sprintervals in Stirling Centre. Tired.

Tuesday Mar 28, 2017 #

7 PM

Running hills 59:14 intensity: (9:23 @1) + (32:42 @2) + (3:25 @3) + (10:21 @4) + (3:23 @5) 8.35 km (7:05 / km) +325m 5:56 / km
ahr:117 max:152 shoes: Brooks Ghost Mar 2017

Uni hills again, drier than last week and daylight this time :)
Legs still weary though, after struggling on the third set I was tempted to end at four sets not do the planned five....managed to persist and even suffer a little more for the last set...
1:41; 0:59
1:42; 1:01
1:48; 1:02
1:41; 1:00
1:37; 0:57

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