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Training Log Archive: Jon X

In the 7 days ending Oct 22, 2018:

activity # timemileskm+m
  Running3 1:33:18 10.3(9:03) 16.58(5:38) 141
  Orienteering1 51:47 5.22(9:55) 8.4(6:10) 230
  Pilates1 40:00
  Circuits1 20:00
  Total4 3:25:05 15.52 24.98 371
averages - weight:74.3kg

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Monday Oct 22, 2018 #

5 PM

Running 36:37 intensity: (11 @1) + (11 @2) + (36:15 @3) 7.1 km (5:09 / km) +55m 4:58 / km
ahr:152 max:169 shoes: Saucony RideISO

Village and Watson House pre-Pilates to loosen off after yesterday. Feeling better running today than at any point yesterday....
6 PM

Pilates 40:00 [1]
weight:74.3kg

It has been a while. Quite a while.

Circuits 20:00 [3]
shoes: Saucony Kinvara 2013

Sunday Oct 21, 2018 #

12 PM

Running warm up/down 13:08 intensity: (30 @1) + (5:46 @2) + (6:38 @3) + (14 @4) 2.14 km (6:08 / km) +41m 5:36 / km
ahr:123 max:147 shoes: VJ Falcon May 2018

Warm up round the assembly field and car park.

Orienteering race 51:47 [5] 8.4 km (6:10 / km) +230m 5:25 / km
shoes: VJ Falcon May 2018

Compass Sport Cup Final, Haywood Warren.
Blue Men, 6th place.
Winner Dave Peel 46:59.
No GPS, forgot to start watch.

Knew from the warmup that my legs till had no bounce in them post-Chicago and that this would be painful. Wasn't wrong.

Dave P started 3mins behind and had me in sight at #2 after a horrific miss by me at #1 and troubles at (dodgy) #2 as well. Different routes to #3 and he popped out just ahead before the control. Dave running faster on the flat/down and pulling away, I kept him in sight for a while by persevering up the hills and some judicious corner cutting (which even got me back ahead at #5 but I promptly missed the flag by 15-20s). Finally he was away on the road run to #8, which I missed by maybe 75sec or so then had some hesitancy finding #9 too (-20-30s). Okay from there to the finish and pulled back a little bit of time.
Would have had to run v well to challege Dave and Clive (47mins) but Martin's time in third (50mins) was well within reach. Ben in fifth so points impact not massive luckily.

Overall we were pipped by SYO by 21 points, with BOK a similar distance back in third. Closer than we were projected to get and so we should be pretty happy....but close enough to be tantalising, especially after Dixie pulled his calf in the warmup and could not start.
On another day we might have had another two top ten finishers in attendance (which is basically what was required), but doubtless SYO and BOK could say the same so fair enough - congrats to SYO on their win.

Friday Oct 19, 2018 #

6 PM

Running 43:33 intensity: (30 @1) + (4:15 @2) + (9:37 @3) + (25:45 @4) + (3:26 @5) 7.34 km (5:56 / km) +45m 5:45 / km
ahr:136 max:160 shoes: Brooks Launch July 2018

A few days of sloth seem to have dealt with nascent cold post marathon/travel, but this felt terrible!
Heart rate data ia not right, my hip flexor and hamstring far too unhappy to have got my HR up significantly.
Fingers crossed this makes a difference and am much improved by Sunday...

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