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Training Log Archive: Jon X

In the 7 days ending Mar 24, 2019:

activity # timemileskm+mload
  Running8 5:19:54 32.98(9:42) 53.08(6:02) 5991115.1
  Orienteering2 1:49:03 9.85(11:04) 15.85(6:53) 287571.9
  Intervals1 55:51 4.66(11:58) 7.51(7:26) 227183.9
  Pilates1 40:00160.0
  Circuits1 30:00120.0
  Total9 9:14:48 47.5 76.44 11122150.9
averages - weight:76.4kg

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MoTuWeThFrSaSu

Sunday Mar 24, 2019 #

Event: KFO Urban Event incorporating bto SOUL4
 
12 PM

Running warm up/down 5:48 intensity: (23 @1) + (5:25 @2) 1.06 km (5:27 / km)
ahr:113 max:124 shoes: Inov8 210 July 2018

Avoided the worst of the weather....cut this a bit short to get started while the sun was out!

Orienteering race 38:31 intensity: (18 @1) + (11:38 @2) + (3:55 @3) + (18:33 @4) + (4:07 @5) 6.97 km (5:31 / km) +92m 5:11 / km
ahr:134 max:157 shoes: Inov8 210 July 2018

Dunfermline urban.
Took a little while to get running and to warm my brain up into things (perils of a truncated warmup).
Didn’t do anything massively wrong but various little time losses, mostly caught quickly. Never spotted until afterwards that #16 could be approached from the north and went all the way round.

Took the win but rather fortuitously, 7secs ahead of Chad (who lost 2mins running 4-15-5) with Mark J 2mins quicker than me but mispunching in the parkland late on.

Decent varied area for it with plenty of scope for trickiness and route choice.

Running 30:52 intensity: (53 @1) + (3:27 @2) + (10:36 @3) + (15:33 @4) + (23 @5) 4.47 km (6:54 / km) +37m 6:38 / km
ahr:133 max:150 shoes: Inov8 210 July 2018

Extended warmdown with some tourism/exploring. Not sure why I have never been to Dunfermline to see the abbey etc, it looks worth a visit.

Saturday Mar 23, 2019 #

Event: Culross Sprint
 
9 AM

Running 1:00:00 [2] 7.3 km (8:13 / km) +200m 7:14 / km
shoes: Brooks Launch July 2018

Putting out and collecting at Culross. Slow work with all the gripples and cable ties, about an hour of easy running in total.

Great to get a (mostly) sunny day, makes the organisation easier and helped show off how scenic the location is!
6 PM

Running 40:42 intensity: (7 @1) + (40:35 @2) 7.39 km (5:31 / km) +45m 5:21 / km
ahr:114 max:124 shoes: Brooks Launch July 2018

Standard twilight jog.

Friday Mar 22, 2019 #

7 PM

Running 54:53 intensity: (1:26 @1) + (48:23 @2) + (2:59 @3) + (1:20 @4) + (45 @5) 10.02 km (5:29 / km) +50m 5:21 / km
ahr:117 max:156 shoes: Brooks Launch July 2018

Making it up as I went along round Stirling. Nice and easy.

Thursday Mar 21, 2019 #

12 PM

Intervals hills 55:51 intensity: (1:27 @1) + (28:01 @2) + (19:53 @3) + (6:03 @4) + (27 @5) 7.51 km (7:26 / km) +227m 6:28 / km
ahr:123 max:153 shoes: Inov8 210 July 2018

Uni hills again, with Roger. Drier underfoot than last week. Felt like we both worked pretty hard!

1:40; 0:59
1:40; 0:58
1:37; 0:57
1:36; 0:56

Four sets was plenty this week but it must be nearly time to increase it to five sets...

Running 40:24 intensity: (13 @1) + (34:16 @2) + (5:55 @3) 6.71 km (6:01 / km) +155m 5:24 / km
ahr:119 max:130

Wednesday Mar 20, 2019 #

6 PM

Running 10:18 intensity: (1:00 @1) + (6:19 @2) + (2:59 @3) 1.58 km (6:30 / km) +32m 5:54 / km
ahr:116 max:134 shoes: VJ Falcon May 2018

Warmup and to the start

Orienteering 48:46 intensity: (1:04 @1) + (23:12 @2) + (6:38 @3) + (12:23 @4) + (5:29 @5) 5.98 km (8:09 / km) +139m 7:18 / km
ahr:126 max:161 shoes: VJ Falcon May 2018

FVO night-o, South Achray

Pretty scrappy right from early on, hesitant in the circle and/or going to a wrong similar feature (eg wrong boulder a couple of times). Bigger miss of maybe 1.5mins at #10, too far left then found a knoll that looked awfully like the boulderfield I wanted, slow to work it out. Solo from #9 to the finish.

Feeling okay but a bit tired, hills tomorrow then a couple of easier days.

Orienteering 21:46 intensity: (21 @1) + (1:28 @2) + (1:47 @3) + (15:19 @4) + (2:51 @5) 2.9 km (7:30 / km) +56m 6:51 / km
ahr:141 max:162 shoes: VJ Falcon May 2018

Collecting and back from the finish

Tuesday Mar 19, 2019 #

6 PM

Running 51:47 intensity: (14 @1) + (3:50 @2) + (5:59 @3) + (18:59 @4) + (22:45 @5) 10.02 km (5:10 / km) +38m 5:04 / km
ahr:143 max:164 shoes: Brooks Launch July 2018

Set out to improvise 10k round the byways of Stirling, judged it nicely :)

Used a big pedestrian and cycle bridge over the railway at Braehead/Broomridge, surprised me as I was expecting just a level crossing! Fairly new I think?

Monday Mar 18, 2019 #

5 PM

Running 25:10 intensity: (17 @1) + (11:20 @2) + (5:43 @3) + (7:11 @4) + (39 @5) 4.54 km (5:33 / km) +42m 5:18 / km
ahr:128 max:155 shoes: Brooks Launch July 2018

Short jaunt round the village before Pilates & Circuits.
6 PM

Pilates 40:00 [3]
weight:76.4kg

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

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