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Training Log Archive: Parkino

In the 7 days ending Nov 15, 2015:

activity	#	time	miles		km		+m
Kite Hanging/Collecting	1	3:24:00	7.05	(28:56)	11.35	(17:58)	250
running	3	3:04:05	19.13	(9:37)	30.78	(5:59)	540
Orienteering	1	43:30	5.13	(8:29)	8.25	(5:16)	185
Core Conditioning	1	25:00
Total	6	7:36:35	31.3		50.38		975
[1-5]	5	7:11:35

3:24

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Sunday Nov 15, 2015 #

10 AM

Orienteering race 43:30 [5] 8.25 km (5:16 / km) +185m 4:44 / km
shoes: Mizuno Wave Hitogami 2

Matlock Urban, Course 2
reasonable pace and didn't fade, relatively pleased, clean race, as you'd expect on home turf, possible slightly sub-optimal choice on the long leg to avoid wet playing fields/steps

5th, 3.5mins behind Charl Ward (a decent result these days)

Friday Nov 13, 2015 #

9 AM

Kite Hanging/Collecting 3:24:00 [1] 11.35 km (17:58 / km) +250m 16:11 / km
(sick) shoes: Inov8 mudclaw 300

final checks with Pete at Birchen Edge, a reasonable amount of easy running, mostly in terrain, really quite tired now

Thursday Nov 12, 2015 #

12 PM

running 54:15 [3] 9.91 km (5:28 / km) +140m 5:07 / km
(sick) shoes: Inov8 X-Talon 190

Stanton Spirals
a little better than last week, but only a little, very slow, same stuff on my chest that I can't seem to loosen, very frustrating

Wednesday Nov 11, 2015 #

6 PM

running warm up/down 18:18 [3] 3.43 km (5:20 / km) +60m 4:54 / km
(sick) shoes: Mizuno Wave Hitogami 2

steady around Morledge and down to the park for intervals

running intervals 11:22 [5] 2.22 km (5:07 / km)
(sick) shoes: Mizuno Wave Hitogami 2

45-30-15 x 5, 90secs rest, then another five: covered about 240m on average, bit of discomfort in my right shoulder on the penultimate set

running warm up/down 9:33 [1] 1.64 km (5:49 / km) +30m 5:20 / km
(sick) shoes: Mizuno Wave Hitogami 2

easy jog back home

Tuesday Nov 10, 2015 #

6 PM

Core Conditioning 25:00 [0]
(sick)

KV's core conditioning, upper body and hip stretches. Had a look at the upper body today to see if I could shift the phlegm or whatever, didn't work, but did discover the tightness of my quads/front of hips: very tight

Monday Nov 9, 2015 #

6 PM

running 1:30:37 [2] 13.58 km (6:40 / km) +310m 5:59 / km
(sick) shoes: Inov8 mudclaw 300

the Fabrick, Redcar Hillside, Sleigh Wood, Ashover
oh dear, like going back in time, three years, when I first did this run I struggled on the inward half, same tonight, it was as if someone were gentle pressing on my chest, deliberately trying to slow my down, and then there was the wind and the mud, tough

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