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Training Log Archive: Jon X

In the 7 days ending Feb 10, 2013:

	activity	#	time	miles		km		+m	load
	Running	8	8:28:57	55.54	(9:10)	89.38	(5:42)	1574	2041.2
	Orienteering	2	2:14:12	10.16	(13:13)	16.35	(8:13)	271	579.4
	Circuits	1	30:00						60.0
	Pilates	1	30:00						30.0
	Total	10	11:43:09	65.7		105.73		1845	2710.6
averages - weight:77kg

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Sunday Feb 10, 2013 #

10 AM

Running 3:12:29 [3] 31.74 km (6:04 / km) +661m 5:30 / km
shoes: Inov8 Mudroc 2012

A plan to do my long run almost all off-road with a big loop round the Peak District moorland.
A minging forecast for snow and sleet.
Took the bloody-minded option and went for it anyway.
Got my money's worth...

C • Nice! 3

Saturday Feb 9, 2013 #

Event: British Night Championships

8 AM

Running warm up/down 9:56 [2] 1.84 km (5:24 / km) +2m 5:22 / km
shoes: Brooks Ghost5 Aug 2012

Down to Endcliffe Park.

Running race 19:21 [5] 5.0 km (3:52 / km) +20m 3:48 / km
shoes: Brooks Ghost5 Aug 2012

Sheffield Hallam Parkrun. Managed to start and almost immediately stop watch so no data to see how even paced or otherwise.....
Tried pretty hard although could have done a little more on the slight descent over second half of each lap. Lungs feeling it a bit, to remind me that more pace work is required. Satisfied with outcome and how it felt.

Running warm up/down 9:55 [2] 1.88 km (5:16 / km) +22m 4:59 / km
shoes: Brooks Ghost5 Aug 2012

Warm down partly with one Sprot brother, then off to meet the other for breakfast. Pancakes and bacon mmm.

C • Sprot brothers 1

6 PM

Running warm up/down 11:24 [2] 1.78 km (6:24 / km) +38m 5:47 / km
shoes: VJ Falcon 2011

To the start, loosened up nicely after the morning session. Must have been the mid-afternoon siesta :)

Orienteering race 1:12:51 [4] 10.16 km (7:10 / km) +168m 6:37 / km
shoes: VJ Falcon 2011

British Night Champs, Tankersley. M45L, 7th place.
Good early on but binned 4 mins at #7 and 4 more at #9, the first when confused by unmapped path and took it for mapped road - too many races lately where brown has been a path!
Kept going and three more smaller errors costing approx 1 min each (two of them on route choice).
Finished 8 minutes down. Or 12 mins down counting the n/c Dave Peel.
Moving at the right speed, disappointing not to keep my head a bit better.

Friday Feb 8, 2013 #

5 PM

Running 31:54 [2] 5.64 km (5:39 / km) +50m 5:25 / km
shoes: Brooks Ghost4 Aug 2012

Gentle loosener before the weekend. Left calf a bit tight for comfort.

Thursday Feb 7, 2013 #

6 PM

Running 55:25 [3] 10.96 km (5:03 / km) +50m 4:57 / km
shoes: Brooks Ghost5 Aug 2012

Steady recovery run post work, feeling pretty easy but not sure that would still have been true had I tried to up the pace too much...

As I headed back met Rosco just setting off on a similar mission of his own.

Wednesday Feb 6, 2013 #

2 PM

Running 1:22:17 [2] 10.52 km (7:49 / km) +584m 6:07 / km
shoes: Inov8 Mudroc 2012

Gorgeous sunny day. Afternoon off. Legs need to run slowly. Hill run then!

Up Dumyat from uni, down the other side to path in Menstrie Glen, back up into the wind ouch, back down a longer way. Still a little snow higher up. All very nice.

4 PM

Orienteering 1:00:00 [1] 6.0 km (10:00 / km) +100m 9:14 / km
shoes: Inov8 Mudroc 2012

Various control hanging etc for Minewoods night event.

Tuesday Feb 5, 2013 #

6 PM

Running 1:14:32 [4] 16.03 km (4:39 / km) +121m 4:29 / km
shoes: Brooks Ghost5 Aug 2012

Round the roads with Rosco, increasingly good pace as the run progressed. Felt pretty decent especially given Sunday's exertions. Enjoyable.

Monday Feb 4, 2013 #

6 PM

Pilates 30:00 [1]
weight:77kg

Circuits 30:00 [2]
shoes: Brooks Ghost

Only two sets tonight. Legs okay after yesterday.

7 PM

Running 21:44 [2] 4.0 km (5:26 / km) +26m 5:16 / km
shoes: Brooks Ghost

Little slither round the snowy roads from Dave's before Cinema Paradiso. Checked out a couple of bits for Wednesday in the process. A distinctive tree turned out not to be quite as distinctive as anticipated...

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