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Training Log Archive: Jon X

In the 7 days ending Mar 11:

activity # timemileskm+m
  Orienteering3 2:55:29 15.34(11:26) 24.69(7:07) 540
  Running4 1:36:52 10.72(9:02) 17.25(5:37) 112
  Intervals1 54:33 4.8(11:21) 7.73(7:03) 231
  Pilates1 40:00
  Circuits1 30:00
  Total7 6:36:54 30.86 49.67 884
averages - weight:77.4kg

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TuWeThFrSaSuMo

Monday Mar 11 #

5 PM

Running 31:14 intensity: (15 @1) + (2:13 @2) + (16:53 @3) + (10:49 @4) + (1:04 @5) 5.77 km (5:25 / km) +44m 5:13 / km
ahr:133 max:166 shoes: VJ Falcon May 2018

Felt okay after weekend - feet protesting the impact after all the rocky stuff in dobs on Wharncliffe yesterday!
6 PM

Pilates 40:00 [2]
weight:77.4kg

Circuits 30:00 [3]
shoes: Saucony Kinvara 2013

Sunday Mar 10 #

11 AM

Running warm up/down 9:00 intensity: (1:39 @1) + (7:21 @2) 1.4 km (6:27 / km) +24m 5:56 / km
ahr:107 max:122 shoes: VJ Falcon May 2018

Orienteering race 1:00:22 intensity: (1:10 @1) + (24:06 @2) + (16:16 @3) + (13:02 @4) + (5:48 @5) 7.71 km (7:50 / km) +224m 6:50 / km
ahr:127 max:158 shoes: VJ Falcon May 2018

Northern Champs, Wharncliffe
M50L, 4th place
Winner Dave Peel 52:49. James L 58:33, Simon M 59:39
M45L was Pete T in 57 ahead of Rog with 58.

Ran pretty well and got more than I expected from level of fitness. However with 3.5mins blown by not getting #11 until the 4th attempt, and then 45s at #12, it could nonetheless have been better!

Running warm up/down 7:40 intensity: (46 @1) + (2:16 @2) + (3:48 @3) + (43 @4) + (7 @5) 1.02 km (7:31 / km)
ahr:122 max:155 shoes: VJ Falcon May 2018

Saturday Mar 9 #

2 PM

Running warm up/down 10:26 intensity: (56 @1) + (8:56 @2) + (34 @3) 1.83 km (5:42 / km) +33m 5:13 / km
ahr:114 max:128 shoes: new Kinvara 2016

Orienteering race 51:03 intensity: (21 @1) + (1:34 @2) + (12:00 @3) + (11:17 @4) + (25:51 @5) 9.53 km (5:21 / km) +197m 4:51 / km
ahr:143 max:162 shoes: new Kinvara 2016

Urban Race, Ponderosa
Men Vet, 5th place.
Winner Simon M 45:23. Duncan H 48:34, Rog 48:49, Martin W 49:24

Mostly decent but still various time spilt. Lost 1.5mins at #8 when the circle obscured an uncrossable boundary, meant I went right not left then couldn’t get to the control at the end. Then 45-60s at the end of the long leg, mistook my track/height and had to climb back up with extra distance. And 30-40s at #18 where I failed to follow the natural line (thought it was easy and was looking at the last part..), had to come out to road to check then go round.

Friday Mar 8 #

5 PM

Running 38:32 intensity: (15 @1) + (6:23 @2) + (10:20 @3) + (6:12 @4) + (15:22 @5) 7.23 km (5:20 / km) +11m 5:17 / km
ahr:139 max:168 shoes: Brooks Launch July 2018

Calf tester along the river in York. Seemed okay, aware of it after 20mins but no more than that. Passed myself fit for the weekend!

Thursday Mar 7 #

Note
(rest day)

Resting calf

Wednesday Mar 6 #

6 PM

Orienteering 1:04:04 intensity: (33 @1) + (10:38 @2) + (9:30 @3) + (16:52 @4) + (26:31 @5) 7.45 km (8:36 / km) +119m 7:58 / km
ahr:142 max:177 shoes: VJ Falcon May 2018

FVO night, Barrwood.
Misty and pretty reduced visibility in places, challenging!
WIth people early on but then all alone after the first gaffle, didn't see any other Long course people for the next 30mins!
Mostly okay but then banged calf and got a bit slower/sloppy/lazy and started drifting all over the place - 2x3mins near the end and then two misses on the short compass legs just before the finish.

Calf very sore and stiff once stopped - hoping just a bruise not a tear.

Tuesday Mar 5 #

1 PM

Intervals hills 54:33 intensity: (3:34 @1) + (35:57 @2) + (4:07 @3) + (15 @4) + (10:40 @5) 7.73 km (7:03 / km) +231m 6:08 / km
ahr:114 max:137 shoes: Inov8 210 July 2018

Logistics don’t work for Thursday so hills switched to Tuesday this week.
Solo and more slippery than last week, but a bit more rested and in daylight not dusk.
Times showing improvement, high effort (despite the HR readings) but just about persuaded myself to do a fourth set..
1:42; 1:00
1:39; 0:59
1:41; 0:59
1:42; 0:58

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