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Training Log Archive: Jon X

In the 7 days ending Jun 24, 2018:

	activity	#	time	miles		km		+m	load
	Running	3	1:38:19	8.81	(11:10)	14.18	(6:56)	68	164.7
	Orienteering	2	1:25:43	5.3	(16:11)	8.52	(10:03)	88	182.8
	Intervals	1	10:47						37.8
	Total	4	3:14:49	14.11		22.7		155	385.3
averages - weight:75.4kg

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Sunday Jun 24, 2018 #

6 PM

Running 29:24 5.51 km (5:20 / km) +57m 5:05 / km
ahr:116 max:132 (injured) shoes: Brooks Ghost 10

Hmmm. Aware of hamstring but no worse at the end than the beginning. Left leg in general not feeling quite right, hip flexor/adductor/quad all a bit tight. Hmmm.

Saturday Jun 23, 2018 #

5 PM

Running 40:00 [1] 4.0 km (10:00 / km) +11m 9:52 / km
(injured) shoes: Black Inov8 Apr17

Walked an hour or so round the old gardens/grounds at Blairdrummond Castle first. Then headed to the wood at Ochtertyre Moss - thought may as well get some terrain running in as part of doing a tester jog.

Did it with MC - I haven’t run there for years and she had never been - and the wood is as good as I remember, no tracks and with both mossy bits and drier bits, easy enough to weave round the bits of bracken and rhododendron.

Did 4km but didn’t go to the further part of the wood so it would support a longer run of maybe 6km without any track running (there aren’t any!).

Leg seemed okay - not unticking the box yet but good enough to plan another short easy run tomorrow.

Friday Jun 22, 2018 #

Note
(injured) (rest day)

I guess the plan of two intense weeks from last Sunday followed by a WMOC taper is going to need a rethink...

Thursday Jun 21, 2018 #

Note
(injured) (rest day)

Went for a walk.
Had to drop out of the Harvester as won’t be up to racing, however fingers crossed will be back to jogging at least by end of weekend.

Wednesday Jun 20, 2018 #

6 PM

Orienteering 1:09:32 [1] 5.32 km (13:03 / km) +83m 12:07 / km
(injured) shoes: Black Inov8 Apr17

Walked round the evening event at Colzium.

Tuesday Jun 19, 2018 #

Note
(injured) (rest day)

Hmmm...hamstring worse today. No running. Biking not wise either. Physio booked for tomorrow.

Monday Jun 18, 2018 #

Note
weight:75.4kg

Sixteen weeks to the Chicago Marathon.

C • Is the week before Melbourn... 3

5 PM

Running warm up/down 15:13 [2] 2.54 km (5:59 / km)
shoes: Saucony Kinvara 2013

Round the park then to the start

Orienteering 16:11 [4] 3.2 km (5:03 / km) +5m 5:01 / km
shoes: Saucony Kinvara 2013

Training at South Gyle. Quite the posse with MC, Grace, Pete, Dave C as well as Elle/Rog/Ross.
Tricky area and some small narrow passageways looking very narrow on the map too, all pretty okay except when halfway to #10 I decided to navigate to #18 instead and let Rog get past me. Kept seeing him ahead although often different routes, thought I had a better route to the last one and might catch but then forgot to take the final right turn which meant no chance!
thanks to Murray for the map and to GG for more good planning.

Running 5:36 [2] 0.88 km (6:22 / km)
shoes: Saucony Kinvara 2013

Jog back to the park

Intervals intervals 10:47
shoes: Saucony Kinvara 2013

Some speedwork - 4x30s with 1min recovery, then 4x15s with 1min recovery.
Unsurprisingly couldn't keep up with Pete but generally happy that there might be some speed lurking somewhere. At least, generally happy until the final 15s rep when I tweaked the top of my left hamstring....

Running warm up/down 8:06 [2] 1.25 km (6:29 / km)
shoes: Saucony Kinvara 2013

Gentle lap of park back to car. Hoping the hamstring thing is just a niggle....

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