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Training Log Archive: Jon X

In the 7 days ending Jan 13, 2020:

activity # timemileskm+mload
  Running6 4:31:16 28.4(9:33) 45.71(5:56) 5321429.3
  Orienteering2 2:07:04 11.6(10:57) 18.67(6:48) 313697.4
  Total6 6:38:20 40.0(9:57) 64.38(6:11) 8442126.7

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Monday Jan 13, 2020 #

4 PM

Running 41:00 intensity: (26 @1) + (28:21 @2) + (16 @3) + (3:40 @4) + (8:17 @5) 7.17 km (5:43 / km) +54m 5:31 / km
ahr:125 max:161 shoes: Brooks Launch April 2019

Watson House loop. Between Storm Brendan and the power cut in the village, not too many other people to be seen!

Sunday Jan 12, 2020 #

Event: SAX Regional
 
11 AM

Running warm up/down 19:17 intensity: (39 @1) + (1:53 @2) + (11:21 @3) + (3:36 @4) + (1:48 @5) 3.15 km (6:08 / km) +56m 5:38 / km
ahr:131 max:158 shoes: VJ Falcon Oct 2019

Orienteering 1:13:29 intensity: (19 @1) + (4:05 @2) + (21:35 @3) + (44:02 @4) + (3:28 @5) 10.04 km (7:19 / km) +230m 6:34 / km
ahr:136 max:156 shoes: VJ Falcon Oct 2019

Brown course, Eridge Estate
Very muddy/slippery but an enjoyable trog round. A bit scrappy in places with one miss at a very easy control, not sure what I was thinking...
1 PM

Running warm up/down 10:34 intensity: (1 @1) + (20 @2) + (5:28 @3) + (4:25 @4) + (20 @5) 1.41 km (7:28 / km) +64m 6:05 / km
ahr:135 max:152 shoes: VJ Falcon Oct 2019

Running 40:49 intensity: (37 @1) + (5:44 @2) + (3:03 @3) + (28 @4) + (30:57 @5) 6.0 km (6:48 / km) +165m 5:59 / km
ahr:148 max:166 shoes: Brooks Launch April 2019

Back to Rotherfield (with rucksack), a bit of faffing to get onto a decent path initially but nice route after that.

Saturday Jan 11, 2020 #

Note
(sick) (rest day)

My plan had me doing Mile End parkrun (first thing was my only chance to run today), but definitely not up to it.

Friday Jan 10, 2020 #

Note
(sick) (rest day)

Travel to London, illness getting a bit worse so no running today.

Thursday Jan 9, 2020 #

4 PM

Running 1:37:22 intensity: (14 @1) + (8:52 @2) + (22:51 @3) + (52:25 @4) + (13:00 @5) 17.78 km (5:29 / km) +137m 5:16 / km
ahr:137 max:163 shoes: Saucony RideISO

Clear moonlit night, footpaths a bit icy in places. Just supposed to be easy but all a bit of a struggle nonetheless. Time on feet at least.

Wednesday Jan 8, 2020 #

6 PM

Running warm up/down 6:17 intensity: (1 @1) + (9 @2) + (1:14 @3) + (4:31 @4) + (22 @5) 0.9 km (7:00 / km)
ahr:137 max:152 shoes: Inov8 210 July 2019

Running warm up/down 2:23 intensity: (18 @3) + (2:05 @4) 0.34 km (7:07 / km)
ahr:138 max:142 shoes: Inov8 210 July 2019

Orienteering 53:35 intensity: (19 @1) + (12:49 @2) + (18:40 @3) + (19:36 @4) + (2:11 @5) 8.63 km (6:12 / km) +83m 5:55 / km
ahr:132 max:158 shoes: Inov8 210 July 2019

FVO night-o, Laighills.
Well crafted loop course from Gary, had a bit of head-to-head with Ben on the first lap but took the wrong route back through the start and he got away. Then I missed out #16 anyway and had to go back. Felt a bit heavy in the legs still but it was an enjoyable run round.

Running warm up/down 9:01 intensity: (12 @1) + (6:05 @2) + (2:39 @3) + (5 @4) 1.52 km (5:55 / km)
ahr:120 max:139 shoes: Inov8 210 July 2019

Fraser dragged me off for a warmdown.

Tuesday Jan 7, 2020 #

6 PM

Running 44:33 intensity: (32 @1) + (43:29 @2) + (32 @3) 7.43 km (6:00 / km) +56m 5:47 / km
ahr:114 max:128 shoes: Black Inov8 Apr17

As yesterday. Pretty wild outside tonight. Calves still protesting after the weekend.

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