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Training Log Archive: Jon X

In the 7 days ending Jun 3:

activity # timemileskm+m
  Running7 6:50:07 40.23(10:12) 64.75(6:20) 1490
  Orienteering2 1:15:00 8.71(8:36) 14.02(5:21) 135
  Total7 8:05:07 48.94(9:55) 78.77(6:10) 1625

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Sunday Jun 3 #

5 PM

Running 1:17:56 intensity: (52 @1) + (1:12:21 @2) + (4:43 @3) 14.19 km (5:30 / km) +149m 5:13 / km
ahr:116 max:129 shoes: Brooks Ghost 10

Easy out to Kippen (just about) and back. HR never got up to 130bpm so easy as planned, but also probably indicator that a bit tired.

Saturday Jun 2 #

10 AM

Running warm up/down 13:37 intensity: (3:31 @1) + (7:46 @2) + (2:20 @3) 2.32 km (5:52 / km) +31m 5:30 / km
ahr:108 max:129 shoes: new Kinvara 2016

Warm up. Including sudden trip back to the car for forgotten timing chip..

Running race 43:13 intensity: (42 @1) + (47 @2) + (26 @3) + (10:13 @4) + (31:05 @5) 10.1 km (4:17 / km) +125m 4:02 / km
ahr:149 max:158 shoes: new Kinvara 2016

Killearn Trail 10km
12th / 218 and 2nd V50, nearly two mins behind the first V50 though!

Very hot and reasonably undulating, would like to think the course/conditions were three mins slower than a flat road 10k but I fear it may only be two mins...

Running warm up/down 7:25 [3] 1.1 km (6:45 / km) +14m 6:21 / km
shoes: new Kinvara 2016

Friday Jun 1 #

7 PM

Running 38:25 intensity: (36 @1) + (21:09 @2) + (3:08 @3) + (3:22 @4) + (10:10 @5) 7.24 km (5:18 / km) +52m 5:07 / km
ahr:128 max:160

Thursday May 31 #

5 PM

Running warm up/down 8:21 intensity: (1:16 @1) + (7:05 @2) 1.3 km (6:24 / km) +44m 5:28 / km
ahr:108 max:120 shoes: Brooks Ghost 10

Jog up from the car

Orienteering 21:20 intensity: (3 @1) + (2:35 @2) + (5:18 @3) + (11:40 @4) + (1:44 @5) 3.77 km (5:39 / km) +84m 5:05 / km
ahr:131 max:151 shoes: Brooks Ghost 10

Hallglen East with Rog.
Ran the Sprint Scotland Men Open from 2016 starting 90s apart. Quite hilly!

Course conveniently had a map exchange so ran first part (10:12), short rest (2:18), second part (11:17).
Pretty tricky and intense but generally okay - forgot compass but barely noticed, got Rog in sight near the end and immediately lost discipline with wobbles on route execution for the next then route selection two later.

Orienteering 17:13 intensity: (59 @2) + (56 @3) + (11:54 @4) + (3:24 @5) 3.65 km (4:43 / km) +3m 4:42 / km
ahr:135 max:150 shoes: Brooks Ghost 10

Straight across to Hallglen West for the other Sprint Scotland 2016 course.

Similar story - map exchange so ran it as two parts with short gap in between.
First part 11:09, rest 3:31, second part 6:04.

I started first this time, 90s ahead for the first one and 45s ahead for the second one (which was shorter as we ran 16-20 and missed out the short loop on the grassland hill).

A bit flatter and a bit simpler. Biggest error was getting confused by the crossover on part 1, ran past 15 almost to 11, then thought I was going to 15 so ran back, then realized I was indeed supposed to be going to 11 after all (-20s). Also bad on route selection to #9 (out to the north), route turned out okay but fortunate as I had not read ahead properly and seen that all the alleys were dead ends. One minor one near the end when I missed a turning and so ended up on slightly longer route (-10s).

Running warm up/down 3:33 intensity: (1:10 @1) + (2:23 @2) 0.46 km (7:44 / km)
ahr:104 max:122 shoes: Brooks Ghost 10

Back to the car through Callendar Woods.

Wednesday May 30 #

6 PM

Running 11:59 intensity: (2:33 @1) + (9:26 @2) 2.15 km (5:35 / km) +29m 5:13 / km
ahr:102 max:114

Orienteering 36:27 intensity: (19 @1) + (2:46 @2) + (12:58 @3) + (20:24 @4) 6.6 km (5:32 / km) +48m 5:20 / km
ahr:134 max:145 shoes: Black Inov8 Apr17

Braco evening event. Nice night and an enjoyable run round.

Tuesday May 29 #

2 PM

Running 41:07 intensity: (46 @1) + (35:49 @2) + (27 @3) + (43 @4) + (3:22 @5) 7.37 km (5:35 / km) +44m 5:25 / km
ahr:120 max:163 shoes: Brooks Ghost 10

Thought I had earned a recovery run today :)

Monday May 28 #

5 PM

Running 2:44:31 [3] 18.51 km (8:53 / km) +1002m 7:00 / km
shoes: Black Inov8 Apr17

Up Helvellyn from Glenridding, up to the north (White Side) then on from the summit over Nethermost Pike and Dollywaggon Pike to Grisedale Tarn, back down Grisedale Beck.

Set off at 5pm, initially saw a lot of people finishing off their walks, but then had the higher slopes and ridge almost to myself. A very pleasant jaunt!

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