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Training Log Archive: Jon X

In the 7 days ending Feb 7, 2019:

activity # timemileskm+mload
  Running8 5:37:29 29.29(11:31) 47.13(7:10) 12552335.7
  Orienteering4 2:03:32 13.06(9:27) 21.02(5:53) 106956.8
  Pilates1 40:0080.0
  Circuits1 30:00120.0
  Total8 8:51:01 42.35 68.15 13613492.5

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FrSaSuMoTuWeTh

Thursday Feb 7, 2019 #

4 PM

Running 1:03:03 intensity: (8 @1) + (3:24 @2) + (11:12 @3) + (34:08 @4) + (14:11 @5) 10.81 km (5:50 / km) +118m 5:32 / km
ahr:142 max:165 shoes: Brooks Launch July 2018

Round the edge of Dunblane.

Wednesday Feb 6, 2019 #

Event: FVO Night event Falkirk Wheel
 
6 PM

Running warm up/down 10:06 intensity: (14 @1) + (1:13 @2) + (3:43 @3) + (4:08 @4) + (48 @5) 1.32 km (7:38 / km) +20m 7:05 / km
ahr:134 max:161 shoes: VJ Falcon May 2018

Orienteering 37:43 intensity: (22 @1) + (10 @2) + (1:04 @3) + (11:57 @4) + (24:10 @5) 5.79 km (6:31 / km) +69m 6:09 / km
ahr:148 max:163 shoes: VJ Falcon May 2018

FVO night race, Falkirk Wheel.
Not been here too often so nice to run somewhere largely unfamiliar.
Ran okay although a couple of dubious/hesitant routes, not sure why I went straight to #10 instead of using the (much faster) path!
After the initial helterskelter almost-mass-start was with Fraser on and off until the second loop, alone round the loop then caught by Godders leading a group in rehab from a big miss early on. Passed by Fanni too on the long run to #16 but managed to spot the dodgy control first and get away from the others for the last couple.
GG won in 29mins.

Running warm up/down 6:11 intensity: (19 @1) + (5 @2) + (36 @3) + (5:01 @4) + (10 @5) 0.93 km (6:41 / km)
ahr:136 max:153 shoes: VJ Falcon May 2018

Tuesday Feb 5, 2019 #

Note
(rest day)

Monday Feb 4, 2019 #

6 PM

Pilates 40:00 [2]

Circuits 30:00 [3]
shoes: Saucony Kinvara 2013

Running 20:39 intensity: (17 @2) + (2 @3) + (23 @4) + (19:57 @5) 3.54 km (5:50 / km) +41m 5:31 / km
ahr:159 max:169 shoes: Saucony Kinvara 2013

Short loosener. Cautious as still some icy bits around.

Sunday Feb 3, 2019 #

Event: ESOC Sprint-O incorporating Scottish Sprint Championships
 
11 AM

Running warm up/down 3:28 intensity: (15 @1) + (3:03 @2) + (10 @3) 0.58 km (6:01 / km)
ahr:114 max:128 shoes: Inov8 210 July 2018

Orienteering race 17:14 intensity: (22 @1) + (6:44 @2) + (5:43 @3) + (4:25 @4) 3.68 km (4:41 / km) +22m 4:33 / km
ahr:126 max:147 shoes: Inov8 210 July 2018

Scottish Sprint Champs, Uphall North.

Pretty straightforward stuff. 2nd M50 just 9sec behind Ben.

Sharing the course with M40/45 and W18-35. Will won the course in 15:35 just ahead of Roger and Mark J. Helen B 1sec in front of me!
2 PM

Running warm up/down 5:32 intensity: (2:39 @4) + (2:53 @5) 0.77 km (7:13 / km)
ahr:149 max:166 shoes: Inov8 210 July 2018

Orienteering 17:50 intensity: (15 @2) + (29 @3) + (1:30 @4) + (15:36 @5) 3.41 km (5:14 / km) +15m 5:07 / km
ahr:155 max:175 shoes: Inov8 210 July 2018

Second race for SOUL and ESOC sprint-o combined results.

Further off the pace this time, Will won again in 14:10 and Ben was 15:19. Helen 15:32. No major errors although a couple of less than perfect routes. Just running speed.

Running warm up/down 13:40 intensity: (14 @2) + (3 @3) + (9 @4) + (13:14 @5) 1.93 km (7:06 / km)
ahr:155 max:169 shoes: Inov8 210 July 2018

Warm down with Roger and Will.

Saturday Feb 2, 2019 #

Event: INT Scottish Night Championships
 
11 AM

Running 1:03:07 intensity: (9 @1) + (2:34 @2) + (8:59 @3) + (44:10 @4) + (7:15 @5) 8.53 km (7:24 / km) +284m 6:21 / km
ahr:140 max:158

6 PM

Running 7:06 intensity: (48 @1) + (6:18 @2) 1.0 km (7:06 / km) +7m 6:51 / km
ahr:110 max:122

Orienteering 50:45 intensity: (26 @1) + (7:32 @2) + (1:02 @3) + (15:44 @4) + (26:01 @5) 8.14 km (6:14 / km)
ahr:145 max:175

C • Not on the results? 3

Running 4:19 intensity: (1:19 @2) + (1:34 @3) + (1:26 @4) 0.66 km (6:34 / km)
ahr:129 max:145

Friday Feb 1, 2019 #

2 PM

Running 2:20:18 intensity: (21 @1) + (18:18 @2) + (21:32 @3) + (53:54 @4) + (46:13 @5) 17.08 km (8:13 / km) +785m 6:41 / km
ahr:140 max:164 shoes: VJ Falcon May 2018

Ben Ledi from Callander and back.
In dobs because I thought it would be icy...the 5k of bike track each way at beginning/end is now tarmac and had no snow or ice, ouch.
Pretty wild at the top and with some deep snow, freezing wind from the north so retraced my steps smartish from the summit, the ridge is for another day!

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