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Training Log Archive: Jon X

In the 7 days ending Mar 16, 2020:

activity # timemileskm+mload
  Running6 6:25:43 32.24(11:58) 51.89(7:26) 6081036.7
  Orienteering1 54:50 4.23(12:57) 6.81(8:03) 239123.6
  Total6 7:20:33 36.48(12:05) 58.7(7:30) 8471160.3

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Monday Mar 16, 2020 #

3 PM

Running 34:56 intensity: (17 @1) + (10 @2) + (9:31 @3) + (24:58 @4) 6.91 km (5:03 / km) +70m 4:49 / km
ahr:136 max:143 shoes: Brooks Launch Feb 2020

Tootle round Watson House before going to see Angela for a pre-BOC massage.
Said to her that BOC was still on when I arrived but I thought it would be off by the time I left......got that wrong but not by very many minutes :(

Bruising on the instep of my left foot from yesterday all coming up with some good colour now, no wonder I was wincing/mincing my way round the second half of the course! But luckily today rather more comfortable as no rocky stuff underfoot for me to bash it on every few steps :)

Sunday Mar 15, 2020 #

Event: CompassSport Cup Heat
 
11 AM

Running warm up/down 22:53 intensity: (1:55 @1) + (20:48 @2) + (10 @3) 3.6 km (6:21 / km) +99m 5:35 / km
ahr:109 max:130 shoes: VJ Falcon Oct 2019

Orienteering race 54:50 intensity: (1:20 @1) + (45:51 @2) + (7:39 @3) 6.81 km (8:03 / km) +239m 6:51 / km
ahr:118 max:132 shoes: VJ Falcon Oct 2019

Compass Sport Cup qualifier, Errochty
Pretty nice day and some proper Scottish forest!

Men Blue, third place in an FVO 1-2-3. A long way down on Jase (47:50) and well beaten too by Fraser (52:21).

Two mistakes of 1-2mins, plus racing generally very rusty. And my brand new compass (bought yesterday) has a bubble in it, great :(

Nice FVO turnout though and some v good performances, into the final to defend our title!

Running warm up/down 10:43 intensity: (49 @1) + (9:44 @2) + (10 @3) 1.65 km (6:30 / km) +32m 5:56 / km
ahr:114 max:130 shoes: VJ Falcon Oct 2019

Saturday Mar 14, 2020 #

Event: Scottish Middle Distance Championships
 
8 AM

Running 3:00:00 intensity: (41:22 @1) + (1:17:08 @2) + (45:27 @3) + (16:03 @4) 21.0 km (8:34 / km) +101m 8:22 / km
ahr:125 max:179 shoes: Inov8 Mudclaw Oct 2019

Planning duties at Gleneagles. Time/distance corrected to allow for time stopped and (it turns out) also time spent driving :)

Friday Mar 13, 2020 #

5 PM

Running 27:00 intensity: (19:51 @1) + (7:09 @2) 3.76 km (7:11 / km)
ahr:111 max:155 shoes: Black Inov8 Apr17

Some initial control hanging for Gleneagles tomorrow.
Out for over an hour (until dark) but not as productive as hoped as I spent a big chunk of the time sat down disentangling a Gordian knot of control flag string :(
C • control strings 2

Thursday Mar 12, 2020 #

5 PM

Running 33:45 intensity: (1:21 @1) + (28:06 @2) + (3:34 @3) + (44 @4) 3.55 km (9:31 / km) +56m 8:49 / km
ahr:115 max:138 shoes: Inov8 Mudclaw Oct 2019

Checking out Duncraggan for my night event next Wednesday. Terrain looking great!

Wednesday Mar 11, 2020 #

3 PM

Running 1:16:26 intensity: (6:13 @1) + (1:06:03 @2) + (3:34 @3) + (28 @4) + (8 @5) 11.42 km (6:41 / km) +250m 6:02 / km
ahr:113 max:151 shoes: Inov8 Mudclaw Oct 2019

Warmup round the Uni loch etc then up to Hermitage Woods, for an overdue 2020 start to the classic hill reps.

Not really feeling it and the paths not in great condition, clear that all the water made one of them a stream for a while, plus mountain bikers and horses have churned the mud up quite badly in places.

Allowed myself to do only four sets and did get into things a bit after the first rep came as quite a shock to the system. A few more weeks of this needed before the JK though, would have been a good idea to start a little earlier in the year given BOC is so early...

1:47; 1:05
1:45; 1:05
1:41; 1:03
1:44; 1:03


C • BOC 1

Tuesday Mar 10, 2020 #

Note
(rest day)

A bit more DOMS in the legs today but not too bad, and luckily there was a big window of opportunity for a recovery run. Unfortunately I contrived to miss it!

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