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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Jun 4, 2017:

activity # timemileskm+mload
  Running3 1:39:48 10.51(9:30) 16.92(5:54) 576460.0
  Orienteering1 59:21 5.3(11:12) 8.52(6:58) 279410.6
  Total3 2:39:09 15.81(10:04) 25.44(6:15) 855870.6

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Sunday Jun 4, 2017 #

Note
(rest day)

Expecting to hang tapes at the uni but ended up just handing out maps and time a bit tight for a run after. Did manage a pre-dinner walk in Dunblane of an hour or so, on some new-to-me paths that should be good for some summer evening running at some point.

Saturday Jun 3, 2017 #

1 PM

Running 9:41 intensity: (47 @1) + (8:54 @2) 1.63 km (5:56 / km)
ahr:113 max:123 shoes: Black Inov8 Apr17

Running 2:30 intensity: (16 @1) + (2:14 @2) 0.4 km (6:18 / km)
ahr:110 max:118 shoes: Black Inov8 Apr17

Running 35:56 intensity: (8 @1) + (9 @2) + (6 @3) + (12:28 @4) + (23:05 @5) 7.12 km (5:03 / km) +306m 4:09 / km
ahr:149 max:157 shoes: Black Inov8 Apr17

Gargunnock Hill Race, 9th place.
Course a minute or so shorter at the start than previously (left showfield through the Glebe exit), so time probably on a par with last few years.
Very tasty free home baking at the finish :)

Running 9:05 intensity: (44 @1) + (8:21 @2) 1.29 km (7:03 / km) +20m 6:32 / km
ahr:108 max:121 shoes: Black Inov8 Apr17

Warm down. Not feeling too bad tbh.

Friday Jun 2, 2017 #

Note
(rest day)

Sunny evening walk from home to The Inn At Kippen for dinner. (about 8km)

Thursday Jun 1, 2017 #

7 PM

Running 24:48 intensity: (51 @1) + (23:36 @2) + (21 @3) 4.27 km (5:48 / km) +52m 5:28 / km
ahr:113 max:125 shoes: Brooks Ghost Mar 2017

Little jog to loosen off a bit in case decide to do the hill race on Saturday...

Wednesday May 31, 2017 #

Note
(rest day)

Planned a jog but right calf not happy at all first thing, eased off a bit during day but it still felt v fragile so settled for a bit of walking about.

Tuesday May 30, 2017 #

Note
(rest day)

Cashing in some of that 50hour recovery time :)

Monday May 29, 2017 #

12 PM

Running 16:52 intensity: (1:23 @1) + (8:12 @2) + (6:36 @3) + (41 @4) 2.08 km (8:07 / km) +198m 5:30 / km
ahr:119 max:135 shoes: VJ Falcon May 2017

If I thought I had tired legs yesterday, the constant uphill 2km to the start today showed me I was worse today!
Garmin yesterday did tell me when I finished "41 hours recovery time"....

Orienteering 59:21 intensity: (20 @1) + (6:18 @2) + (8:00 @3) + (27:10 @4) + (17:33 @5) 8.52 km (6:58 / km) +279m 5:59 / km
ahr:140 max:158 shoes: VJ Falcon May 2017

Springtime in Shropshire Day Three, Brampton Bryan
M50, 2nd place (and overall)
http://www.sins.org.uk/Results2017/SINS2017_Overal...

Decent enough run today, didn't have the legs to push hard but ran pretty clean after two 30s wobbles at #2 (couldn't read the map so looked in the unsuspected extra re-entrant first) and at #4 (sloppy compass and briefly turned the wrong way). After that just a miss at a platform on a slope at #11 (30s) and a change of mind route to #18 where my original choice was better. No top gear in the parkland sections during the final third though, knackered!

Well beaten by Charlie who ran 55:58, Nigel 3rd in 67. Clive DNF so I sneaked up to 2nd overall.

Garmin even more insistent now...."recovery time 50 hours"....

Running 56 intensity: (55 @2) + (1 @3) 0.13 km (7:07 / km)
ahr:118 max:126 shoes: VJ Falcon May 2017

Even less far back from the finish to download today!

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