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Training Log Archive: Jon X

In the 7 days ending Mar 20, 2014:

	activity	#	time	miles		km		+m	load
	Running	5	2:45:10	19.93	(8:17)	32.07	(5:09)	80	845.4
	Orienteering	1	1:18:22	5.98	(13:06)	9.63	(8:08)	130	489.7
	Intervals	1	44:54	4.6	(9:45)	7.41	(6:04)	200	209.7
	Circuits	1	40:00						160.0
	Pilates	1	20:00						40.0
	Total	6	5:48:26	30.52		49.11		410	1744.8
averages - weight:79.3kg

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Wednesday Mar 19, 2014 #

Event: FVO Night Series Event 10 Barr Wood

6 PM

Running 10:00 [3] 1.5 km (6:40 / km)
ahr:112 max:125 shoes: Inov8 X-talon 2014

Warm up. Heavy legs. No surprise there.

Orienteering race 58:44 [4] 7.47 km (7:52 / km) +100m 7:22 / km
ahr:140 max:152 shoes: Inov8 X-talon 2014

FVO night race, Barr Wood.
Good night for it and a great course plus some to-and-fro at various stages with Fraser, Roger and Tessa.

Dropped time at 3 (in the felling), 6 (on the dodgy knoll) and 9 (didn't see it even though Roger and Tessa must have been punching), maybe 5-6mins across those three. Pretty steady after #9.

GG 45 , Daniel 53. Rog about 30s-1min ahead until he somehow missed out the last two. Tessa and Fraser both fairly close behind too.

C • Dodgy knoll 4

Orienteering 19:38 [3] 2.16 km (9:05 / km) +30m 8:30 / km
ahr:114 max:131 shoes: Inov8 X-talon 2014

Control collecting. Tired. Rest day tomorrow :)

Tuesday Mar 18, 2014 #

7 PM

Running 38:42 [3] 7.07 km (5:28 / km) +50m 5:17 / km
shoes: Brooks Ghost 5 2013

Monday Mar 17, 2014 #

6 PM

Pilates 20:00 [2]
weight:79.3kg

Circuits 40:00 [3]

Running 26:48 [3] 5.0 km (5:22 / km) +30m 5:12 / km
shoes: Brooks Ghost 5 2013

With Rosco pre Coustick Cinemas. Tried out a radical new route.

Sunday Mar 16, 2014 #

12 PM

Running 24:00 [3] 4.7 km (5:06 / km)
ahr:142 shoes: Brooks Ghost4 Aug 2012

Lovely sunny day along the Embankment and South Bank. Which made them very very crowded.

C • you could have said hello! ... 3

Saturday Mar 15, 2014 #

8 AM

Running 20:25 [4] 4.5 km (4:32 / km)
ahr:148 max:152 shoes: Brooks Ghost4 Aug 2012

Hasty dash to Parkrun, got there with one min to spare, beautifully judged....

Running 20:35 [5] 5.0 km (4:07 / km)
ahr:158 max:162 shoes: Brooks Ghost4 Aug 2012

Southwark Parkrun.
Hmm. Not great shape, hard week, dash to get there. But still....
Three lap course, set off at the right pace but faded by 15-20secs/lap. Eoin from SLOW caught me half way round second lap and cruised away.

Running 24:40 [3] 4.3 km (5:44 / km)
ahr:133 max:139 shoes: Brooks Ghost4 Aug 2012

More sedately back.

Friday Mar 14, 2014 #

Intervals intervals 44:54 7.41 km (6:04 / km) +200m 5:20 / km
ahr:131 max:159 shoes: Brooks Ghost 5 2013

Out from work at lunchtime. Making up for yesterday.

Easy jog in the wind to warmup/loosen off right achilles, then reps up to top of the crag (just over 400m, approx 50m climb), jog down recovery.
2:38, max HR 157
2:42, 158
2:47, 158
2:47, 159
Had planned on only three but time slippage on the third was too much so punished myself with a fourth....

C • Nice one! 2

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