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Training Log Archive: Jon X

In the 7 days ending May 27:

activity # timemileskm+m
  Running5 2:18:15 14.32(9:39) 23.05(6:00) 274
  Orienteering2 1:42:54 8.91(11:33) 14.34(7:11) 156
  Road biking1 55:55 12.14(4:36) 19.53(2:52) 39
  Pilates1 30:00
  Circuits1 25:00
  Total7 5:52:04 35.37 56.92 469
averages - weight:77.6kg

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Sunday May 27 #

11 AM

Running warm up/down 4:54 intensity: (36 @1) + (1:25 @2) + (22 @3) + (2:17 @4) + (14 @5) 0.83 km (5:56 / km) +1m 5:53 / km
ahr:127 max:148 shoes: VJ Falcon May 2018

Orienteering 38:21 intensity: (43 @1) + (2:07 @2) + (6:40 @3) + (28:05 @4) + (46 @5) 5.02 km (7:38 / km) +42m 7:20 / km
ahr:137 max:151 shoes: VJ Falcon May 2018

Scottish Relays, Roseisle.
Age class handicap, last leg after Pete Molloy and Dixie. Set off in the lead but no idea how big a lead, tried to keep it fairly controlled and steady - not sure my legs were up to more than steady anyway. A bit scrappy but no major time losses.

And it turned out I had a twelve (!) minute lead at the start and still a twelve minute lead at the end, so that was nice :)

Saturday May 26 #

1 PM

Running warm up/down 5:51 [3] 0.92 km (6:21 / km) +6m 6:09 / km
shoes: VJ Falcon May 2018

Round the field and to the start, calf seemed okay Friday pm and no warning twinges on the warm up. Good.

Orienteering race 1:04:33 intensity: (14 @1) + (26 @2) + (6:33 @3) + (37:28 @4) + (19:52 @5) 9.31 km (6:56 / km) +114m 6:32 / km
ahr:143 max:158 shoes: VJ Falcon May 2018

Scottish Champs, Achagour.
M50L, 2nd place (behind Charlie 62:43)

Cautious off the start in the furrowed forest, knew it was vague and still a bit wary of my calf. But warmed up into it and once we were out in the rough tough marshy terrain I was strong, just missing a bit of zip in my legs.

Generally a bit scrappy, hesitant at #1, did some extra distance early in the leg to #3, wobbled at #5 and #6, found the marsh to #9 tough and dithered one hill too early (confused by gorse mapped as stripes), sloppy direction to the final control drifting left and losing 45secs or so. Maybe 2-3mins could be found - had a good split on the long leg but in general not moving quite as well as Charlie or Jase. So no howlers and a decent result, fitness getting there but hoping to find a bit more yet...

Charlie 62, Martin 64:51, Jase 65:05 (for the M45 win), Ifor 65:39. Fraser 66, DaveR 67, Tim G 68.

And Charlie runs for an English club whereas I run for a Scottish club, so I got to take the Scottish Championship trophy home :)

Running warm up/down 7:27 intensity: (31 @1) + (6:56 @2) 1.16 km (6:26 / km) +3m 6:21 / km
ahr:109 max:117 shoes: VJ Falcon May 2018

Shuffled round the pond with Fraser.

Friday May 25 #

Note
(rest day)

Finally remembered to try the calf guards as a possible aid to recovery. Day off too, then see in the morning whether the weekend's races are feasible...

Thursday May 24 #

7 PM

Road biking 55:55 [2] 19.53 km (2:52 / km) +39m 2:50 / km

Easy pre-dinner spin in the sunshine with MC.

Wednesday May 23 #

6 PM

Running warm up/down 9:00 intensity: (2:12 @1) + (6:48 @2) 1.34 km (6:42 / km) +16m 6:19 / km
ahr:101 max:120 shoes: Brooks Ghost 10

Very gentle test for right calf. Struggling to decide if it is a strain, a minor tear, or just extreme muscle soreness after the weekend (seems a possibility as the left one is not great either),

Decided that if it is just post-weekend effect, a bit more jogging might be okay, with much caution on anything not flat.

Running 34:49 intensity: (5:15 @1) + (29:34 @2) 4.72 km (7:23 / km) +41m 7:05 / km
ahr:106 max:124 shoes: Brooks Ghost 10

So a gentle/wary trot round the Laighills evening event in the sunshine (for World Orienteering Day), walked up a couple of the steeper slopes.

Taking it gently enough that Strava thinks I was only actually moving for 33:04....

Probably a good idea to take Thursday (at least) off running and see whether things recover in time for the weekend. A bit of biking in the Thursday evening sunshine instead perhaps...


Tuesday May 22 #

7 PM

Running 52:31 intensity: (57 @1) + (22:19 @2) + (22:18 @3) + (2:45 @4) + (4:12 @5) 9.64 km (5:27 / km) +178m 4:59 / km
ahr:126 max:154

No Jase or Lewis for reps this week and my right calf a bit tweaky so in the end decided session not wise. Ran round Leckie, steady and a bit quicker on the descent. Good move not to do a session as now my calf is very very tight....

Monday May 21 #

6 PM

Pilates 30:00 [2]
weight:77.6kg

Circuits 25:00 [3]
shoes: bargain Newtons

7 PM

Running 23:43 [2] 4.45 km (5:20 / km) +30m 5:09 / km
ahr:113 max:124 shoes: Brooks Ghost 10

Standard post-Pilates jog. Legs not horrifically battered.

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