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Training Log Archive: Jon X

In the 7 days ending Sep 17, 2014:

activity # timemileskm+mload
  Running6 6:40:17 46.27(8:39) 74.46(5:23) 1501576.1
  Orienteering2 1:44:32 9.03(11:35) 14.53(7:12) 5001045.3
  Circuits1 20:0080.0
  Total6 8:44:49 55.3 88.99 6502701.4
averages - weight:76.9kg

» now

Wednesday Sep 17, 2014 #

6 PM

Running 2:50:48 [3] 32.26 km (5:18 / km) +100m 5:13 / km
shoes: Brooks Ghost 7

From work, along the Carse, through safari park (got lost and relocated off the giraffes!), out to Doune, along the old railway, across to Moon Cottage and Carse of Lecropt. Too dark by then to cut back to Craigforth via pipe bridge, so long way round via Cornton or Raploch. Cheeky lap of the car park at the end to push the total over 20miles.
A bit of a struggle at times with no water, glad I had a gel at least. Felt better at the end than the much shorter long run last week though so must be progress!

Tuesday Sep 16, 2014 #

7 PM

Running 1:11:32 intensity: (3:00 @1) + (12:16 @2) + (27:59 @3) + (17:04 @4) + (11:13 @5) 14.87 km (4:49 / km)
shoes: Brooks Ghost 7

So much for the Tuesday long run, out of work with only around an hour of daylight left.

3km steady warmup
6x1km with 1min steady in between
1.5km steady
6x30s with 30s walk/jog recovery
2.23km easy back to the car.

First four 1km reps at maybe marathon intensity in order to run not-quite-marathon-pace (all 4:12-4:20). Picked it up a little for the last two which were a bit quicker but not exactly speedy (4:05 and 4:06).

Looks like quite a few of the shorter reps at the end of sessions will be needed to to get base pace up to where it should be. Today was a start at least.

Monday Sep 15, 2014 #

6 PM

Circuits 20:00 [3]

Work massively in the way, missed all of Pilates. Which I could have done with making, as my right calf is protesting - I think as a result of where I went over on my ankle on the run-in on Sunday.

Running 28:04 [3] 5.27 km (5:20 / km) +50m 5:05 / km
shoes: Brooks Ghost 7

Recovery jog round Dunblane. Daring route variant to add another whole 1km to the normal.

Sunday Sep 14, 2014 #

10 AM

Orienteering race 37:14 [5] 5.44 km (6:51 / km) +230m 5:39 / km
shoes: VJ Falcon 2013

VHI Relay.
M/W/M relay last leg, with Steve Whitehead and Lucy Wiegand.
Team finished in 4th place.
Gaffles were 4.6k-4.8k. I had 4.8k. Inevitably.

Set out in third with Roger for Scotland 8mins ahead and Rich Barrett for Wales 5mins ahead.
Nick B set off right behind me apparently and had much shorter initial gaffle at 1/2/3 so was immediately ahead and I never saw him until the finish, had no idea he had passed.

Caught by Will for Scotland2 on the way to #7 (think I lost time contouring through the skanky light green to 6, instead of the shorter route to stay in the white and climb/descend).

Still had him in sight, just about, at end of long leg back across the valley to #9, but turned the wrong way along the slope and lost a minute.
Pushed on and descending to #12 there was Will again looking confused on the slope.
Nervous times when I overran my #13 and dropped 30s, but made it to the finish ahead, with the rapidly-closing Duncan a few seconds behind and Will maybe another 20s back.

Last year I took over behind Rich and then Nick passed us both. Pretty much the same this year except it was 2nd-4th instead of 1st-3rd, Rog well clear in the lead this year.

Better than yesterday. But still two unnecessary mistakes.

Running warm up/down 30:00 [2] 4.5 km (6:40 / km)
shoes: VJ Falcon 2013

Saturday Sep 13, 2014 #

10 AM

Orienteering race 1:07:18 [5] 9.09 km (7:24 / km) +270m 6:27 / km
shoes: VJ Falcon 2013

VHI individual, M45
5th place, winner Al Powell 61:12, second Max Cole 62:54.
Al caught Ireland/Scotland at #5 and towed them both round the rest of the course, which meant they were both just ahead of me too.

Not good. Big mistake at #5 taking wrong extraction lane (hadn't even seen on map) meant climbed too high and ran too far (-3.5min of confusion). Then stopped v close to #19 but not in control, had to go out to relocate (-2min).
Plus lots of little 30s or so time losses, some down to first start vegetation, some not.

VHI M45s started first, then VHI M50s, then Caddihoe M45/50s.
Quite a lot of the others ran 55/56 with others sub 60mins.
I reckon I could/should have run 60-61mins, so definitely more to blame on the errors than bashing down the vegetation. Sadly :(

Need to do better.

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: VJ Falcon 2013

Friday Sep 12, 2014 #

(rest day)

Travel down to Forest of Dean after work.

Thursday Sep 11, 2014 #

6 PM

Running 1:14:53 [3] 14.06 km (5:20 / km)
shoes: Brooks Ghost 7

Soup run from Ross and Fi's place.
A little longer and a little more nettle-ridden than expected.
Soup and cake just as tasty as expected though :)

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