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Training Log Archive: Jon X

In the 7 days ending Jan 27, 2013:

activity # timemileskm+mload
  Running6 4:23:15 27.61(9:32) 44.44(5:55) 5061013.9
  Orienteering3 1:48:19 12.7(8:32) 20.44(5:18) 314928.1
  Circuits1 35:0070.0
  Pilates1 15:0015.0
  Total7 7:01:34 40.31 64.88 8202027.0
averages - weight:77.6kg

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Sunday Jan 27, 2013 #

10 AM

Running 20:00 [2] 3.0 km (6:40 / km) +30m 6:21 / km
shoes: Brooks Ghost5 Aug 2012

Warm up to first start, warm down after, mini warm up for second race, team warm down after.

Orienteering race 23:31 [4] 3.5 km (6:43 / km) +165m 5:26 / km
shoes: Inov8 Mudroc 2012

EUOC Weekend Chasing Sprint, Prologue, 4th place.
Robin Galloway 22:18, Martin 22:39, Jase 22:40.
Physical course, not great weather (ran in cagoule). Not feeling too powerful on the hills. Probably not the best route to the penultimate either.

Orienteering race 19:17 [5] 3.8 km (5:04 / km) +40m 4:49 / km
shoes: Brooks Ghost5 Aug 2012

The Chase. Urban sprint chase after the terrain prologue.
V enjoyable and intense, could see Patrick behind from #3 and he was past when I hesitated then got confused at #7. More confusion at #9 (circle obscuring dead end) and #10 ('shed' was attached to the next building) but was right on his heels at #12.
Then got v confused when he punched a different control from me at #13, was shouting to tell him that he had mis-punched.....he carried on but then seemed to double back so I thought the head-to-head was over. Slowed up a bit until Graeme suddenly appeared behind me with two to go and I had to leg it again.
But...it turns out that the chase involved parallel courses rather than all doing the same and so the race with Patrick would still have been on (in the end he finished 18secs ahead). Very strange. Might have been nice to know that in advance! Although tbh not at all sure I could have caught him anyway!

Saturday Jan 26, 2013 #

12 PM

Running warm up/down 20:00 [2] 3.5 km (5:43 / km) +25m 5:31 / km
shoes: Brooks Ghost5 Aug 2012

Decent length warm up jog then a few drills etc.

Orienteering race 37:21 [5] 7.85 km (4:46 / km) +92m 4:30 / km
shoes: Brooks Ghost5 Aug 2012

Edinburgh City Race, Men 40+, 3rd place.
Another fun race, lost time at #9 because of the extra unmapped passageway (-40s, although I was hardly alone losing time here), and at the end where I tried to run the last little loop in the wrong order and went to #24 before #23 (-45s).
Winner Mark Wood was 50secs ahead, then 1sec ahead was Dave Robertson who took three seconds off me on the (short) run in....
Martin W should have won by a minute but ran past #25 without punching it.

Running 11:00 [2] 1.85 km (5:57 / km) +20m 5:38 / km
shoes: Brooks Ghost5 Aug 2012

A shorter lap to warm down. Feeling like I had tried.

Friday Jan 25, 2013 #

7 PM

Running warm up/down 7:27 [2] 1.57 km (4:46 / km) +12m 4:35 / km
shoes: Brooks Ghost5 Aug 2012

Quick leg stretch.

Orienteering 28:10 [4] 5.3 km (5:19 / km) +17m 5:14 / km
shoes: Brooks Ghost5 Aug 2012

EUOC night race, Kings Buildings. All a little bit hesitant and lacking in flow, even though not pushing hard. Wrong side of the fence at #2 but nothing significant apart from that. SI only at start and finish so no splits but would expect them to show just a steady percentage off the pace.

Thursday Jan 24, 2013 #

7 PM

Running 42:37 [2] 7.5 km (5:41 / km) +69m 5:26 / km
shoes: Brooks Ghost4 Aug 2012

Recovery run after two fairly hard days and with three races to come over the weekend. Enjoyed trotting along feeling no pressure to go any faster - and slowing down on the hills rather than feeling I should press on up them. Nice!

Wednesday Jan 23, 2013 #

6 PM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Mudroc 2012

Top of left calf very tight all day after reps yesterday. Seemed to be okay after a brief warmup plus jog to the start so decided okay to race properly....

Running race 48:09 [4] 8.11 km (5:56 / km) +110m 5:33 / km
shoes: Inov8 Mudroc 2012

FVO night race, Dunblane. Quality course from HelenB with surprisingly little road running, very enjoyable.

Brisk start took us into the Laighills for some complex butterfly loops. On my own here, doing okay until I got confused by control number printing and missed one out - luckily only a short leg and realised immediately but a minute or so lost. Arrived at end of butterflies with Jase but he confused me (and himself) by going awol on the way to cross the railway.

Roger visible behind and closing on me towards #18 as we came out of Laighills and passed me when I took a bad line out of #19. He returned the favour out of #20 though and so I led us through the next section including us having the same gaffle on the second set of butterflies. Then I went round to #31 and he went straight - straight much quicker so he passed me - I could see him go left on the longish leg to #32 in the Hydro and I went rightish.....dead end! Turn about and round further to the right, but en route to #33 could see Rog already down the bottom of the hill and some way ahead. Worked hard to get closer but still 10/15 yards behind heading to the last control at #36. Rog cut in too early....I cut in later....still to early! We both thrashed through the green and I was the one who got lucky and got to it first - cue full pace down the hill to the finish!

About 4 mins or so behind Rosco who was ahead of Ruari and Will, just ahead of Rog and Jase. Pretty intense in parts - decent prep for Edinburgh on Saturday too.

Running warm up/down 32:58 [3] 4.8 km (6:53 / km) +65m 6:26 / km
shoes: Inov8 Mudroc 2012

My turn to plan the night race in two weeks time, so a vested interested in getting the units and canes back! Collected #19-#36 with Rosco, slightly longer distance than intended when I realised I had dropped my map somewhere and had to cast back to retrieve it....

Tuesday Jan 22, 2013 #

6 PM

Running 12:58 [3] 2.38 km (5:27 / km) +25m 5:11 / km
shoes: Brooks Ghost4 Aug 2012

Run from uni through BofA to Blairforkie Drive with Ross and Pete B.

Running intervals 20:52 [4] 4.5 km (4:38 / km) +125m 4:04 / km
shoes: Brooks Ghost4 Aug 2012

Tempo reps with Ross and Ron, round gradual uphill loop finishing by Minewoods quarry, jog back down to complete circuit and start next.
Rep just over 600m with 150m back to start.
2:36 (52s)
2:37 (51s)
2:40 (47s)
2:42 (46s)
2:41 (48s)
2:44 (49s)

Couldn't see watch but thought I had run them a little more consistent than that, except a little enthusiastic early on the first one - happy enough with session though.

Running 37:14 intensity: (12:00 @2) + (25:14 @3) 6.23 km (5:59 / km) +25m 5:52 / km
shoes: Brooks Ghost4 Aug 2012

Gentle jogging whilst Ron did an extra two reps, then run back via level crossing-cycle path-Causewayhead.

Monday Jan 21, 2013 #

6 PM

Pilates 15:00 [1]
weight:77.6kg

Held up at work but there in time for at least some much needed stretching out.

Circuits 35:00 [2]

Three sets this week....

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