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Training Log Archive: Jon X

In the 7 days ending Jul 21, 2015:

activity # timemileskm+mload
  Running4 2:49:18 21.32(7:56) 34.31(4:56) 4111200.1
  Orienteering3 2:47:36 14.66(11:26) 23.59(7:06) 291865.6
  Total7 5:36:54 35.98(9:22) 57.9(5:49) 7022065.7

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Tuesday Jul 21, 2015 #

7 PM

Orienteering race 33:29 [5] 6.71 km (4:59 / km) +15m 4:56 / km
shoes: bargain Newtons

SLOW park race at Mile End Park, 5.1km straight line with 30 controls. Intricate uni building start then lots of route choice, basically a double length sprint.

Quads still a bit sore but going a decent pace, main time loss a control description fail at #17 and again a couple of times near the end. Just failed to hold off PaulC three minutes. Winner Ed Catmur 28:57.

Really good fun on a warm sunny summer evening with download at a pub :)

Orienteering warm up/down 11:37 [2] 1.83 km (6:21 / km) +5m 6:16 / km
shoes: bargain Newtons

Had a beer but after that somehow found myself collecting a few flags. I guess a warmdown is a good thing..

Monday Jul 20, 2015 #

8 PM

Running 25:48 [2] 4.36 km (5:55 / km) +35m 5:41 / km
shoes: Brooks Ghost 7 Mar 2015

A proper slow relaxed jog, still got sore legs from the weekend.

Sunday Jul 19, 2015 #

12 PM

Orienteering 52:30 [4] 9.0 km (5:50 / km) +100m 5:32 / km
shoes: Brooks Ghost 7 Mar 2015

Sprint/urban race along with SYO BBQ at Tim Tett's place. Maybe not the ideal recovery after yesterday!

Struggled with the intricate stuff at the start on the 1:3000 map, struggled with the running all the way so not pushing too hard, struggled with a long route choice and ran a long way into a dead end before realising. But good fun on a sunny day, a much more worthwhile run than I probably would have managed otherwise. Great BBQ too!

Saturday Jul 18, 2015 #

9 AM

Running warm up/down 10:00 [3] 1.75 km (5:43 / km) +20m 5:24 / km
shoes: Saucony Kinvara 2013

Little jog, a few drills, probably not enough warming up. Lay down on the grass afterwards instead of a warm down.
10 AM

Running race 1:35:45 [5] 21.1 km (4:32 / km) +311m 4:14 / km
shoes: Saucony Kinvara 2013

Yorkshire Wolds half-marathon, organised by Andy Farnworth as part of the Bishop Wilton Country Show.

Last time we were staying with Andy I blithely agreed that it would be good fun to come to the show and that I could do the half-marathon as it would fit in well with me planning to get fit for the 6-days. The best-laid plans....

This is year 31 of the race but the showfield moved last year, with the consequence for the half-marathon that the brutal uphill section is now the last 4-5km rather than in the middle of the race. But basically the whole thing is hilly, big descent early (which is also the off-road section) then climbs in mile 4 and miles 6-7, a quad testing descent again, another climb in mile 9, then the big climb at the end.

Paced it okay but not much left at the end. Would like to think this is maybe worth under 90mins on a flat road course....trying to persuade myself anyway!

Enjoyed the whole experience including it being part of the Show (food stalls, beer tent too of course) - as I finished they were announcing that the Terrier Races were next in the main ring and that the vintage cars and tractors needed to gather ready for judging!

Friday Jul 17, 2015 #

Note
(rest day)

Drive to York. A1 closed south from Scotch Corner, great.
Arrive midnight, have a beer, bed past 1am. Perfect prep....

Thursday Jul 16, 2015 #

7 PM

Running 37:45 [3] 7.1 km (5:19 / km) +45m 5:09 / km
shoes: Brooks Ghost 7 Mar 2015

Standard short loop from home. Tired.

Wednesday Jul 15, 2015 #

7 PM

Orienteering 1:10:00 [2] 6.05 km (11:34 / km) +171m 10:08 / km
shoes: VJ Falcon 2015

With Jase, looking at some forest for possible prep for WOC long types.
Some gorgeous Affric-esque bits, some bracken-ridden sections, and some properly man-eating and shoe-trashing bits.
We emerged after 90mins for 6km, including some map/site checking. Tough!

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