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Training Log Archive: Jon X

In the 7 days ending Jun 26, 2013:

activity # timemileskm+mload
  Running3 2:01:22 13.82(8:47) 22.23(5:28) 232776.6
  Road biking3 1:48:16 29.86(3:38) 48.06(2:15) 214433.1
  Orienteering1 1:02:34 5.4(11:35) 8.69(7:12) 157438.0
  Total6 4:52:12 49.08(5:57) 78.98(3:42) 6031647.6

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Wednesday Jun 26, 2013 #

(injured) (rest day)

Hmm. Not hobbling like last night but definitely an injury not a niggle.

Tuesday Jun 25, 2013 #

7 PM

Running warm up/down 5:00 [2] 0.75 km (6:40 / km)
shoes: Brooks Ghost 5 2013

Not enough it would seem...

Running race 22:00 [5] 5.33 km (4:08 / km) +3m 4:07 / km
max:159 (injured) shoes: Brooks Ghost 5 2013 in the space of 30secs mid race I went from running well to calf niggle to stop-right-now-and-hope-it-isn't-too-bad.
Disconsolate walk back. Calf has stiffened up badly this evening, hobbling on journey back.

A shame as the format of mass start race with few and easy controls is a good one and gutted to stop as I was enjoying the race, still in sight of the leader (five of us were away clear from the start) and with my routes all sorted.

Made a quick recovery when this happened at Colzium night race earlier in the year, but this time feels a bit worse. Fingers crossed though....

Sunday Jun 23, 2013 #

11 AM

Running warm up/down 22:51 [3] 3.3 km (6:55 / km) +100m 6:01 / km
ahr:123 shoes: VJ Falcon 2013

To assembly then to the start. Big climb to the start but had to run it all as I was late. Obviously. Got there with a full 10secs to spare.....

Orienteering race 1:02:34 [4] 8.69 km (7:12 / km) +157m 6:36 / km
ahr:137 max:149 shoes: VJ Falcon 2013

Northern Champs and UKOL, Castle Carr, M45L 6th place.
No cagoule no go indicates the weather and terrain.

A race of two parts.....
First part - tussocky heathery moorland with good lines of sight. Ran fairly steadily if not always the very best lines, my bright bright jacket nice and visible to Chappers apparently as he closed from 4mins behind to 2mins behind round this section.
Second part - much more happening on the map, plethora of walls and crags and paths and crossing points, and all very steep and slippery. Found it all quite difficult to read and after a big miss at #12 which let Mark past, I pretty much lost all momentum (and motivation for slithering up/down/along the slopes) plus binned more time at #13 and #15 through lack of map attention.

First part was about 75% of the course - I lost 3mins to Charlie and 2 to Mark on that part. On the second short part I lost another 7-8mins to them both!

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ Falcon 2013

Bit of jogging with Claire and then eventually jog back up the hill to the car.

Saturday Jun 22, 2013 #

6 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony Kinvara 2013

Running race 41:31 [5] 8.65 km (4:48 / km) +129m 4:28 / km
ahr:151 max:160 shoes: Saucony Kinvara 2013

Halifax UKOL urban race.
5th M45, but only 17secs from the win.....
9th on the course with the first three places taken by two M50s then Jase about 35secs ahead of me.

Patchy performance, all pretty straightforward but not really well enough warmed up at the start (ten mins jog after a more than four hour drive.....), then iffy flow throughout and minor time losses in quite a few places
- 20s at #3 when I could not see the flag hidden in the hedge, showed discipline by stopping and checking map/description....however description didn't specify which side of path so that didn't help!
- 20/30s at #6 when I tried to pick up the pace and failed to spot my route had a dead end, had to do extra distance
- 10s at underpass/road crossing where I got a bit confused by the fact the road was in bounds and the underpass not mentioned on the descriptions, had assumed that the underpass in the final details was a compulsory one.
- 10s leaving #16, correctly went eastern route but overshot the turn to the south early in the leg.
- 5/10s almost reversing my route into the last control to get to the finish, spotted just in time that there was an earlier left turn that I had just run past.....

So not so great. Could probably have got away with all those mistakes on running speed if I hadn't put 4kg back on post-marathon.....

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Saucony Kinvara 2013

Friday Jun 21, 2013 #

8 AM

Road biking 19:02 [3] 6.14 mi (3:06 / mi) +8m 3:05 / mi

Home to work. On the main road as a bit late.....
7 PM

Road biking 44:06 [3] 18.43 km (2:24 / km)

Thursday Jun 20, 2013 #

7 PM

Road biking 45:08 [3] 12.27 mi (3:41 / mi) +206m 3:30 / mi

Home to Coustick Cinemas via Doune and Hillside of Row.

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