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Training Log: Parkino

In the last 7 days:

activity # timemileskm+m
  running6 4:49:27 30.63(9:27) 49.3(5:52) 885
  Orienteering1 37:55 3.64(10:26) 5.85(6:29) 100
  Core Conditioning3 16:00
  Total9 5:43:22 34.27 55.15 985
  [1-5]6 5:27:22
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TuWeThFrSaSuMo

Monday Feb 19 #

5 PM

running 1:05:30 [3] 12.63 km (5:11 / km) +240m 4:44 / km
shoes: Inov8 Race Ultra 290

Tansley Loop
nice and steady

Sunday Feb 18 #

8 AM

Core Conditioning 3:00 [0]

glute activations before breakfast

11 AM

running warm up/down 6:50 [2] 1.0 km (6:50 / km) +15m 6:21 / km
shoes: Inov8 X-Talon 212a

warm up along the bridle path, felt about blah at the start but worked through that

Orienteering race 37:55 [5] 5.85 km (6:29 / km) +100m 5:58 / km
shoes: Inov8 X-Talon 212a

Tankersley Middle Distance
pretty clean run, fell and punctured my shoe at #4, wrong choice out of #9 climbing up the muddy path (GPS suggests I wasn't moving for 30secs, not entirely true) and then wrong choice to avoid it on the way back, laboured a bit through the other wood after a good start

2nd, 44secs behind Felix Lunn (M16), but 76s ahead of Martin Ward!

Tankersley RG

Saturday Feb 17 #

4 PM

running (terrain and trails) 46:43 [3] 6.52 km (7:10 / km) +120m 6:34 / km
shoes: Inov8 Oroc 340

Harland Edge, Gibbet Moor
a fine afternoon, another terrain run with map, good first mile across the moor and up along the edge, a bit of wading in heather to find a pit, (a big pit but what a waste of time)

Friday Feb 16 #

12 PM

running (terrain and trails) 59:27 [3] 8.27 km (7:11 / km) +140m 6:38 / km

Beeley & Gibbet Moors
another terrain run with map, threw in some intervals coming up the track, roughly 180m/40secs with 10m climb and 40+ walk

Thursday Feb 15 #

4 PM

running 1:12:15 [3] 13.48 km (5:22 / km) +250m 4:54 / km
shoes: Inov8 X-Talon 212a

The Edges (extended)
fine sunset run along the Edges, very wet underfoot, but made pretty good progress, fastest since June

Tuesday Feb 13 #

8 AM

Core Conditioning 3:00 [0]

glute activation before breakfast

4 PM

running tempo 38:42 [4] 7.4 km (5:14 / km) +120m 4:50 / km
shoes: Inov8 X-Talon 212a

Stanton Spirals
keeping the foot down while not going flat out, not as fast as I should have been going, still not feeling 100%

5 PM

Core Conditioning 10:00 [0]

KV's core-conditioning

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