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Training Log Archive: Jon X

In the 7 days ending Apr 27, 2014:

activity	#	time	miles		km		+m	load
Running	4	2:46:10	19.15	(8:41)	30.82	(5:23)	417	890.3
Orienteering	3	1:35:30	10.0	(9:33)	16.09	(5:56)	253	590.4
Total	6	4:21:40	29.15	(8:59)	46.91	(5:35)	670	1480.7

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Sunday Apr 27, 2014 #

10 AM

Running warm up/down 9:19 [3] 1.72 km (5:25 / km) +10m 5:16 / km
ahr:125 shoes: Saucony Kinvara 2013

Jog down and back up the first/last section. Realised this could be quite a hilly course....

Running race 40:56 [5] 10.0 km (4:06 / km) +63m 3:58 / km
ahr:153 max:162 shoes: Saucony Kinvara 2013

Balfron 10k.
Out and back course. Seemed very undulating, garmin says only 60m of climb but I am not so sure....
37th of 700ish.

Not sure I am in sub-40 shape, thought the course was maybe 1min or more slower than a flat race, felt like I ran okay in terms of effort and pacing it. Happy enough.

C • If it had been flat... 1

Running warm up/down 7:15 [3] 1.0 km (7:15 / km) +10m 6:54 / km
shoes: Saucony Kinvara 2013

Shuffle.

Saturday Apr 26, 2014 #

3 PM

Running 50:48 [3] 9.32 km (5:27 / km) +134m 5:05 / km
ahr:130 shoes: Brooks Ghost4 Aug 2012

Steady round Watson House and Leckie.

Friday Apr 25, 2014 #

Orienteering 38:22 [3] 7.0 km (5:29 / km) +50m 5:18 / km
ahr:119 shoes: Brooks Ghost4 Aug 2012

Still feeling very tired post JK, keep yawning! Out for a steady trot round past Watson House.

Thursday Apr 24, 2014 #

6 PM

Orienteering 22:24 [3] 3.59 km (6:14 / km) +103m 5:27 / km
ahr:114 max:131 shoes: Brooks Ghost 5 2013

Had to be elsewhere at 6.30, squeezed in a token lap of Hermitage to avoid two successive days off.

Wednesday Apr 23, 2014 #

Note
(rest day)

Rain. Still v tired from weekend. Rest.

Tuesday Apr 22, 2014 #

6 PM

Running 47:52 [3] 7.78 km (6:09 / km) +200m 5:27 / km
ahr:116 max:132 shoes: Brooks Ghost 5 2013

Uni-round Hermitage- along above Minewoods-down to BofA- back to car.

Gentle enough to feel okay, heavy tired legs on the climbs though.

Monday Apr 21, 2014 #

10 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 X-talon 2014

Legs not too bad. Just not too good either.

Orienteering race 34:44 [5] 5.5 km (6:19 / km) +100m 5:47 / km
shoes: Inov8 X-talon 2014

JK Relay, Pwll Du
FVO team 2 on M120+, 5th place.
From 8th to 2nd on my leg.

Ran okay but not great, spent most of my time fighting to be ahead of Colin Smith for SYO and Andy Powell for NOC on Men Open. Made 3 x 30s errors including two after the spectator.

Did well enough to come through to set Fraser off in 2nd place, but 3mins behind our first team on their way to a big win. Selecting Ben ahead of me suitably justified when he took 2mins off me on leg two!

Hospital pass to Fraser (sorry!) setting him off in 2nd place with 3rd/4th/5th all in the 20secs immediately behind - Fraser was knackered and lost 3mins at #1 so it was game over for the medals from then on. 6th place in the end.

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