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Training Log Archive: Parkino

In the 7 days ending Oct 19, 2014:

activity	#	time	miles		km		+m
running	4	3:47:02	24.2	(9:23)	38.95	(5:50)	585
Mapping	1	1:45:00	1.24	(1:24:29)	2.0	(52:30)	20
Orienteering	1	1:00:31	5.88	(10:18)	9.46	(6:24)	220
Core Conditioning	2	35:00
Total	8	7:07:33	31.32		50.41		825
[1-5]	6	5:12:33

3:10

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» now

Sunday Oct 19, 2014 #

11 AM

Orienteering race 1:00:31 [5] 9.46 km (6:24 / km) +220m 5:44 / km
ahr:158 max:168 shoes: Inov8 X-Talon 190

EM League, Bradgate Park, Brown
moderate for the area, outpaced by Dai Bedwell, again, which confirms I'm out of form physically, warm out on the course and felt a little dehydrated, walked on uphill stretches thru bracken

#3 erred left to hit the path, a bit too safe [10]
#5 should've gone the right side of the ditch to be sure of not missing the one adjoining, but I didn't and I missed [30]
#7 couldn't see the bare rock on the map it was so pale it looked like white, in fact, I hit it bang on but decided these were crags and headed into the bracken left, struggled to get back out [60]
#18 checked the first crag on a prominent spur before finding control, either the map wasn't right or the location of the kite [10]
#23 depression turned out to be v near the edge of the bracken, I went in slightly early and found nothing [30]

5th 13mins behind Ben Windsor, 3.5 behind Dai, not good

Saturday Oct 18, 2014 #

Core Conditioning 25:00 [2]

Karen Voight's core conditioning routine - that got me working, also conditioned my neck muscles straining to see the screen; followed with another hip and thigh stretch

Friday Oct 17, 2014 #

4 PM

Core Conditioning 10:00 [0]

trying out a few more hip stretches, they all seem to work very well: knee trouble has disappeared ... if only I wouldn't keep bashing it

5 PM

running (trails) 56:29 [3] 10.48 km (5:23 / km) +140m 5:03 / km
ahr:146 max:157 shoes: Mizuno Wave Ascend 7

Stanton Spirals
a steady 10km around the paths, with no excursions into the heather, wore my road shoes for the support, but I prefer the feel all of my inov8 give

Thursday Oct 16, 2014 #

5 PM

running 38:56 [2] 7.01 km (5:33 / km) +140m 5:03 / km
ahr:141 max:158 shoes: Inov8 X-Talon 212

Oker Loop
not as muddy as feared, this is effectively the recovery run I should be doing on a monday (and monday night's run is the 'long easy run'), refrained from pushing the pace in the last mile

Wednesday Oct 15, 2014 #

5 PM

running warm up/down 12:07 [3] 2.32 km (5:13 / km) +30m 4:54 / km
ahr:136 max:147 shoes: Mizuno Wave Ascend 7

run to the park for intervals

running intervals 25:22 [5] 5.0 km (5:04 / km) +10m 5:01 / km
ahr:155 max:165 shoes: Mizuno Wave Ascend 7

5 x 1km, off 90secs (60secs after the first): 3.55 3.57 3.56 3.59 3.56

again, not working hard enough, next week I shall have to put in an effort at the end of each one, get the HR up, shave a few seconds off, should be doing these around the 3.50 mark or better

running warm up/down 8:50 [2] 1.58 km (5:35 / km) +25m 5:11 / km
ahr:142 max:164 shoes: Mizuno Wave Ascend 7

jog back home from the park, bit quicker than usual

Tuesday Oct 14, 2014 #

Note
(rest day)

right knee a bit bruised after yesterday, also feeling a bit 'coldy' so the intervals will have to be tomorrow

Monday Oct 13, 2014 #

4 PM

Mapping 1:45:00 [0] 2.0 km (52:30 / km) +20m 50:00 / km
shoes: Mizuno Wave Ascend 7

checking the Holme Hall estate and the strip of woodland to the north, with some decent planning could be worth a visit

6 PM

running 1:25:18 [2] 12.56 km (6:47 / km) +240m 6:12 / km
shoes: Inov8 Trailroc 245

Birkinshaw Wood, Longside Moor, Harewood Moor, Stonedge
loop from the Lamb in Holymoorside, in wind and rain, very easy, a fair bit of standing around, wiped on wet path with weakening lamplight, seem okay

left HR monitor in the car (estimate average low 130s)

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