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Training Log Archive: Jon X

In the 7 days ending May 8, 2017:

activity # timemileskm+m
  Running5 3:15:50 22.92(8:33) 36.88(5:19) 491
  Orienteering3 2:26:00 12.13(12:02) 19.51(7:29) 589
  Pilates1 20:00
  Circuits1 10:00
  Total7 6:11:50 35.04 56.4 1079

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Monday May 8, 2017 #

6 PM

Pilates 20:00 [2]

Pilates in the Park returns!

Circuits 10:00 [2]
shoes: Brooks Ghost Mar 2017

times 8 plus some jogging

Running 28:37 intensity: (29 @1) + (17:29 @2) + (5:42 @3) + (2:20 @4) + (2:37 @5) 5.78 km (4:57 / km) +71m 4:40 / km
ahr:124 max:158 shoes: Brooks Ghost Mar 2017

Standard plus a little bonus section on a bit of the Stirling Marathon course for Sunday week.
Feeling surprisingly okay after the weekend.

Sunday May 7, 2017 #

11 AM

Orienteering race 36:17 intensity: (9 @1) + (16 @2) + (3:56 @3) + (14:51 @4) + (17:05 @5) 5.16 km (7:02 / km) +169m 6:03 / km
ahr:145 max:160 shoes: VJ Falcon May 2017

British Relays, Summerhouse Knott
M40 relay, last leg. 3rd place with Ben and Jase.
Winners FVO1 (RogerG-Godders-Magic)

Not a great performance, really poor in the beginning with wrong re-entrant at #2, totally lost and left going to #3 where I checked out two wrong controls and got passed by Nick B for SYO, low and stopped short ayt #4, and then to cap it all turned the wrong way along the path at the start of the leg to #5. Probably three mins gone by then.

Started to get it going after that but still binned 30s or so at #9 (just before spectator) when I saw an Orange control down on the path in the big re-entrant and stupidly ran to that instead of further round the hill to mine.

Also a comedy mistake near the end at the boulders by the uncrossable marsh when I went 16-15-16 (both were on the south edge of the marsh, abut 20s apart). The control at 16 was 193 which was the problem control on Men Open, my mistake means I successfully punched it twice....maybe I could find a buyer for one of them??

Saturday May 6, 2017 #

1 PM

Running 12:17 intensity: (31 @1) + (2:24 @2) + (3:08 @3) + (3:06 @4) + (3:08 @5) 1.84 km (6:40 / km) +91m 5:21 / km
ahr:133 max:154

To the start.

Orienteering race 1:11:41 intensity: (11 @1) + (1:32 @2) + (4:09 @3) + (18:01 @4) + (47:48 @5) 9.8 km (7:19 / km) +305m 6:20 / km
ahr:148 max:163 shoes: VJ Falcon May 2017

British Champs, High Dam.
M50L, 3rd place.
Winner Clive Hallett 68:27
2nd place Charlie 71:10. Fourth place was 79mins (Duncan Harris, looks like he ran together with Clive from #7 to the finish).

Blew second with a horrid miss at #16, pushing too hard and didn't know where I was in the last 150m. Time gone also at:
#2: too far right then stopped short and high at wrong control when correcting. Lost a minute but somehow still second fastest split (1min behind Clive).
#8: control was far higher than I expected and so I persisted low and overshot, glad to see it above me coming back as otherwise I probably still wouldn't have climbed that much. Felt like a 2min error but splits say 1.5mins. A shame as I had just taken the lead at #7 at the end of the long leg, 36mins into the race.
#12: 10-15sec hesitating when there was another control visible just before the circle.
#14: ran a bit to the right instead of over the small hill, climbed onto ridge to right of flat but hadn't seen dot knoll on N edge of circle so ran to it instead of correct knolls, then saw control on ring knoll even more to the north and ran to that too before correcting. Rushing. 30s lost.
#16: lost contact 75% of the way there, hesitated but then saw Steve W ahead on same line so pressed on. Sadly we were left of where I hoped and a bit of headless chicken ensued, 90-120s lost when calmness would have kept it to 30s max. Worse for Steve who went back out to relocate and lost five places (sorry Steve!).

Fairly happy with bronze but a bit frustrating, I was mostly pretty good but know I should have been better....

Friday May 5, 2017 #

5 PM

Running 29:26 intensity: (42 @1) + (23:54 @2) + (4:50 @3) 6.02 km (4:54 / km) +2m 4:53 / km
ahr:120 max:129

Thursday May 4, 2017 #

6 PM

Running 1:11:11 intensity: (2:35 @1) + (33:10 @2) + (18:48 @3) + (14:05 @4) + (2:33 @5) 12.24 km (5:49 / km) +294m 5:12 / km
ahr:124 max:161 shoes: Brooks Ghost Mar 2017

Round Sauchie and Polmaise with GG and Lewis. Lots of sun, sadly Sauchie has lots of felling too :(

Wednesday May 3, 2017 #

7 PM

Orienteering 38:02 [2] 4.55 km (8:21 / km) +115m 7:25 / km
shoes: Black Inov8 Apr17

Nice sunny trot round Muiravonside collecting evening event controls. Slow progress. Feeling more jetlagged running than I did yesterday!

Tuesday May 2, 2017 #

6 PM

Running 54:19 intensity: (40 @1) + (17:15 @2) + (36:24 @3) 11.0 km (4:56 / km) +33m 4:52 / km
ahr:125 max:134 shoes: Brooks Ghost Mar 2017

Trying to do something about the jetlag.

Also just confirming that it would not be a great idea to do Dumyat on Wed eve, post-flight and pre-BOC (plus as in theory I am still prepping for a marathon too, probably not ideal from that angle too...)

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