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Training Log Archive: Parkino

In the 7 days ending Mar 23, 2014:

activity	#	time	miles		km		+m
running	3	2:32:54	17.34	(8:49)	27.9	(5:29)	574
Orienteering	2	1:09:22	6.0	(11:33)	9.66	(7:11)	197
Total	5	3:42:16	23.34	(9:31)	37.56	(5:55)	771

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Sunday Mar 23, 2014 #

11 AM

Orienteering race 39:26 [4] *** 5.56 km (7:06 / km) +62m 6:43 / km
ahr:161 max:172 shoes: Inov8 Oroc 340

YHOA Middle Distance Champs, Givendale
(course distance 4.6km, 115m)
the short climbs and the tough going (brambles and brashings) meant this was another tough middle distance, didn't have the speed today, until the end, but fairly clean

3) slow, not sure how far down the earthbank the control would be [10]
8) bearing off 10° right, but good distance [30]
12) aimed off but hesitant [10]
14) aimed off, but hesitant: couldn't see 'distinctive tree' from path [10]
21) slow (like most), didn't take a decisive line [10]
22) cut in early, ran parallel to path, but going was rough [10]

5th, 5mins down on QH and Chas, but first M45, ahead of Jon Cross, good news and bad news

C • Givendale UKOL 6

Saturday Mar 22, 2014 #

Event: YHOA Urban League (UKOL) / Superleague/YHOA Middle Distance Championships a

11 AM

Orienteering race 17:56 [4] ** 2.5 km (7:10 / km) +80m 6:11 / km
ahr:164 shoes: Inov8 X-Talon 212

Bradley Woods Local, Light Green
a forest sprint, in effect, with climb, no mistakes, though 2 was on the wrong rootstock

1st, 22secs ahead of Mr Simon Bourne, I like it!

Orienteering 12:00 [2] 1.6 km (7:30 / km) +55m 6:24 / km
shoes: Inov8 X-Talon 212

line exercise, focussing on contours, or another look at the pecularities of the mapper's interpretation

Friday Mar 21, 2014 #

4 PM

running (terrain and trails) 45:06 [3] 8.65 km (5:13 / km) +139m 4:50 / km
ahr:147 max:161 shoes: Inov8 X-Talon 190

Stanton Moor
quick terrain run in the late afternoon sunshine, good fun

Wednesday Mar 19, 2014 #

8 PM

running warm up/down 10:03 [3] 1.83 km (5:30 / km) +45m 4:53 / km
ahr:142 shoes: Mizuno Wave Ascend 7

from the bandstand to the top of Pic Tor and back before intervals (with a quick wee-wee break)

running intervals 19:12 [5] 5.0 km (3:50 / km) +5m 3:49 / km
ahr:156 max:166 shoes: Mizuno Wave Ascend 7

5 x 1km, 90secs rest: 3.45 3.49 3.50 3.54 3.54

threat of stitch before I started but it wore off, hoped the last one would be back under 3.50, not too bad overall

running warm up/down 8:16 [2] 1.39 km (5:57 / km) +30m 5:22 / km
ahr:140 shoes: Mizuno Wave Ascend 7

easy run back from the park

Monday Mar 17, 2014 #

6 PM

running 1:10:17 [2] 11.03 km (6:22 / km) +355m 5:29 / km
ahr:134 max:170 shoes: Inov8 X-Talon 212

Bonsall Moor, Snitterton Valley, Bonsall
very pleasant run, setting out at dusk, almost no breeze, and dry under foot, easy pace, but a good long climb straight up the hill from Snitterton, didn't have a problem, apart from missing the path twice, might have to try that climb on another occasion

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