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Training Log Archive: Jon X

In the 7 days ending Apr 15, 2018:

activity # timemileskm+mload
  Running6 2:25:26 15.7(9:16) 25.27(5:45) 312586.9
  Orienteering2 1:54:00 8.77(13:00) 14.11(8:05) 4621140.0
  Intervals1 35:19 3.08(11:29) 4.95(7:08) 143130.3
  Circuits1 25:00100.0
  Total6 5:19:45 27.55 44.34 9171957.1

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MoTuWeThFrSaSu

Sunday Apr 15, 2018 #

12 PM

Running warm up/down 10:19 [3] 0.91 km (11:21 / km) +128m 6:40 / km
shoes: VJ Falcon 2015

The first part of the route to the start, as far as the 'low' start.

Orienteering race 1:11:24 [5] 8.39 km (8:31 / km) +294m 7:15 / km
shoes: VJ Falcon May 2017

LOC long distance, Lingmoor.

Not good on either longish leg. For 4-5 I climbed to the path but then left it far too early and floundered through heather across to the control (-1.5mins), then for 8-9 I saw the route via the high path but chose to contour. Error, maybe 2mins slower. Also missed nearly a minute on one short leg coming off the hill.

Good fun out on the fell section, a bit of a slippery muddy slog round the woodland at the end.

Graham Patten 58, Charlie and Quentin 59. Ben and Jase both 63.
Still much fitness improvement required....

Saturday Apr 14, 2018 #

Event: LOC April Weekend National Level Middle/Long Distance
 
12 PM

Running warm up/down 13:05 [2] 2.13 km (6:09 / km) +15m 5:57 / km
shoes: VJ Falcon 2015

Orienteering race 42:36 [5] 5.72 km (7:27 / km) +168m 6:29 / km
shoes: VJ Falcon 2015

LOC middle race, Graythwaite.

Running warm up/down 1:34 [1] 0.23 km (6:56 / km) +1m 6:45 / km
shoes: VJ Falcon 2015

Got as far as from the finish to download. Then not any further.

Friday Apr 13, 2018 #

1 PM

Running 32:41 [3] 6.23 km (5:15 / km) +12m 5:11 / km
shoes: Brooks Ghost 10

Easy lunchtime.

Thursday Apr 12, 2018 #

6 PM

Running intervals 47:32 intensity: (6:00 @1) + (23:32 @3) + (18:00 @4) 9.14 km (5:12 / km) +4m 5:11 / km
shoes: Brooks Ghost 10

Chalmerston Road tempo reps, 6 times 3min w/ 1min off. Two with the wind, four back into it.

Wednesday Apr 11, 2018 #

Note
(rest day)

Tuesday Apr 10, 2018 #

6 PM

Running warm up/down 16:25 [3] 2.23 km (7:22 / km) +113m 5:53 / km
shoes: Black Inov8 Apr17

Intervals hills 35:19 intensity: (6:00 @1) + (10:00 @2) + (10:19 @3) + (9:00 @4) 4.95 km (7:08 / km) +143m 6:14 / km
shoes: Black Inov8 Apr17

Rainy windy muddy slippery weary but aim achieved of being unable to tell myself next week that hill rep season hasn’t yet begun. And times should at least give a baseline where improvements in future weeks start to show fairly soon....
1:52; 1:08
1:56; 1:09
1:57: 1:06

Monday Apr 9, 2018 #

7 PM

Circuits 25:00 [3]

one round of 45s this week.

Running 23:50 [3] 4.41 km (5:24 / km) +38m 5:11 / km
shoes: Brooks Ghost 10

Not getting any easier at the moment.

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