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Training Log Archive: Parkino

In the 7 days ending Oct 8, 2018:

activity	#	time	miles		km		+m
running	5	2:59:24	18.91	(9:29)	30.43	(5:54)	595
Orienteering	4	2:12:59	14.19	(9:22)	22.84	(5:49)	150
Core Conditioning	2	20:00
Total	9	5:32:23	33.1		53.27		745
[1-5]	7	5:12:23

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Monday Oct 8, 2018 #

5 PM

Core Conditioning 10:00 [0]

KV's core-conditioning, plus foam roller on those crunchy calves (quads will be feeling neglected)

6 PM

running 1:05:09 [3] 9.58 km (6:48 / km) +260m 5:59 / km
ahr:136 max:164 shoes: Inov8 Race Ultra 290

Watergate Farm, Birch Wood, Black Rocks
shorter one tonight after three races this weekend but felt pretty good throughout, good ascent to the trig, I like that climb, but had to wait a few minutes for everyone to reassemble

Sunday Oct 7, 2018 #

Event: Liverpool Big Weekend Urban Event (UKOL)

10 AM

running warm up/down 5:00 [1] 0.8 km (6:15 / km) +5m 6:04 / km
ahr:116 max:147 shoes: Mizuno Wave Hitogami 2

jog to and around north start

Orienteering race (sprint) 19:48 [5] 4.14 km (4:47 / km) +20m 4:40 / km
ahr:159 max:174 shoes: Mizuno Wave Hitogami 2

Liverpool Uni Sprint, 1N
no mistakes, not sure about a couple of routes, especially steps down from Cathedral, but again didn't run hard enough

16th, 3mins behind Simkovics, 1min behind Duncan H

Liverpool Uni N

11 AM

Orienteering race (sprint) 19:22 [5] 4.21 km (4:36 / km) +10m 4:33 / km
ahr:154 max:167 shoes: Mizuno Wave Hitogami 2

Liverpool Uni Sprint, 2N
again not fast enough nowhere near the limit, should have been going hard after crossing the road for the last loop

13th, 2.5mins behind Simkovics, 52secs behind Simon M

Liverpool Uni S

Saturday Oct 6, 2018 #

Event: Liverpool Big Weekend Day 1 Formby Dunes (UKOL)

12 PM

running warm up/down 8:28 [1] 1.0 km (8:28 / km) +10m 8:04 / km
shoes: Inov8 X-Talon 212b

jog around before the start

Orienteering race 1:04:01 [5] 9.59 km (6:41 / km) +40m 6:32 / km
shoes: Inov8 X-Talon 212b

Liverpool Big Weekend, Formby
enjoyable but some loose navigation on easier legs were costly, extra paths could be ignored but pulled me off line to #4 (where I couldn't make sense of the vegetation) and to #22 (where I also chose a poor route out of the control), around 6 mins lost in total

Formy Dunes

Friday Oct 5, 2018 #

6 PM

Core Conditioning 10:00 [0]

KV's core-conditioning & hip stretches, foam roller on the calves - they're still crunchy

Thursday Oct 4, 2018 #

6 PM

running 1:06:38 [3] 12.63 km (5:17 / km) +240m 4:49 / km
ahr:148 max:161 shoes: Inov8 Race Ultra 290

Tansley Loop
nice and steady, I felt quite good, but turns out it was one of my slowest on this route, odd

Wednesday Oct 3, 2018 #

5 PM

Orienteering race 29:48 [5] 4.9 km (6:05 / km) +80m 5:37 / km
ahr:150 max:163 shoes: Inov8 Arctic Talon 275

SYO Local, Redmires
enjoyable thrash, could have been longer, missed that big depression again, took extra care on bearing but I don't think it is in the right place

Tuesday Oct 2, 2018 #

6 PM

running 34:09 [3] 6.42 km (5:19 / km) +80m 5:00 / km
ahr:144 max:163 shoes: Inov8 Race Ultra 290

Oker Loop (short)
just wanted to get out there, nothing to report

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