In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Orienteering | 2 | 1:50:15 | 5.54 | | 8.92 | | 79 | | | | |
| running | 4 | 1:37:31 | 11.05 | (8:50) | 17.78 | (5:29) | 183 | | | | |
| Core Conditioning | 2 | 14:00 | | | | | | | | | |
| Total | 7 | 3:41:46 | 16.59 | | 26.7 | | 262 | | | | |
| [1-5] | 5 | 3:27:46 | | | | | | | | | |
averages - rhr:42 |
6 PM
running 34:20 [3] 7.13 km (4:49 / km) +20m 4:45 / km
ahr:140 max:154 rhr:42 shoes: Brooks Revel 5
Darley Churchtown & back
steady
5 PM
Core Conditioning 8:00 [0]
new stretches
11 AM
running warm up/down 6:30 [2] 0.9 km (7:13 / km) +10m 6:51 / km
ahr:108 max:122 shoes: VJ Bold
jogging and drills around the fields
Orienteering race 1:06:50 [5] 8.92 km (7:30 / km) +79m 7:10 / km
ahr:147 max:171 rhr:43 shoes: VJ Bold
EML Irchester, Brown
worth the trip, fun though not as runnable as hoped, possibly a RC error and moment's loss of concentration (at 1:5k) meant I missed a missed a turning, caught 4mins by John within half an hour just as was beginning to slow (again), caught him again, then made the mistake of following him along the wrong path, luckily he had burned me off before he made a mess of #15 and finished 2mins after me
5th, 10mins behind Alistair, 2 behind John
10 AM
running warm up/down 11:03 [1] 1.6 km (6:54 / km) +5m 6:48 / km
shoes: Inov8 X-Talon 255
warm up NW of area
11 AM
Orienteering race 43:25 [5]
shoes: Inov8 X-Talon 255
DVO Club Champs, Shipley Parkwent out hard chasing down Dai, stupidly took on wood into #1, bramble was pervasive, #3 was in the wrong place but visible, map was wrong at #4 (my map, but only a revision of previous) which allowed by to catch Dai, was leading at #11 but then blew up on fast legs over the common
3rd (male), 2mins behind Chris, 27secs behind Marcus
Club Champs Shipley
6 PM
Core Conditioning 6:00 [0]
new stretches
6 PM
running 45:38 [3] 8.15 km (5:36 / km) +148m 5:08 / km
ahr:142 max:156 rhr:41 shoes: Inov8 X-Talon 230
Rabbit Warren, East Moor
stayed in the open to enjoy the last of the day's sun, paused to take a few photos, steady
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