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Training Log Archive: Parkino

In the 7 days ending Nov 3, 2013:

activity	#	time	miles		km		+m
Mapping	3	6:30:00	7.46	(52:18)	12.0	(32:30)	280
Orienteering	2	2:56:27	8.35	(21:08)	13.44	(13:08)	205
running	2	2:19:32	14.98	(9:19)	24.11	(5:47)	405
Total	7	11:45:59	30.79	(22:56)	49.55	(14:15)	890
[1-5]	4	5:15:59

3:31

0:00

» now

Sunday Nov 3, 2013 #

10 AM

Orienteering race 31:27 [4] 4.1 km (7:40 / km) +95m 6:52 / km
shoes: Inov8 Oroc 340

SYO Middle Distance, Bowden Housesteads, Blue
good performance, and very enjoyable, but should've broken 30mins

5) hesitated leaving previous control when noticing it was supposed to be on a depression (what depression?), then followed left hand path and came around back of 5 [30]
14) went beyond control on path and had to cut back, but knew what had happened [20]
17) hmmm, contoured, but was looking down the hill for the control, when it was significantly further up [60]
19) tried to cut the corner to the bridge path, but got caught in bramble [30]

1st, Yey! 2.5mins ahead of Paul (Murgatroyd)

Saturday Nov 2, 2013 #

9 AM

Mapping 2:00:00 [0] 4.0 km (30:00 / km) +90m 26:58 / km
shoes: More Mile Cheviot 2

slipping around in the daad bracken on the steep side of Birchen Edge

11 AM

running 1:31:58 [3] 14.29 km (6:26 / km) +325m 5:47 / km
shoes: Inov8 X-Talon 212

Froggatt, Grindleford, Padley Gorge, Longshaw, White Edge
longer run with Paul, who took us all the way down to the river at Grindleford, muddy, but soft, should've done the route anti-clockwise as we got hit by headwinds, driving icy rain on the way back, really quite unpleasant, upped the pace toward the end because I wanted to "get off the mountain", put my head down and pumped my fists, kind of like James Logue, it worked, finished very strong

Thursday Oct 31, 2013 #

10 AM

Mapping 1:30:00 [0] 3.0 km (30:00 / km) +50m 27:42 / km

the last few bits of Clod Hall Moor (Birchen East)

6 PM

running warm up/down 18:09 [3] 3.38 km (5:22 / km) +45m 5:02 / km
ahr:135 max:155 shoes: Mizuno Wave Ascend 7

up to the back of Moorledge and down through to A6 on way to park for intervals

running intervals 20:07 [3] 5.0 km (4:01 / km) +5m 4:00 / km
ahr:153 max:166 shoes: Mizuno Wave Ascend 7

5 x 1km, 90secs rest: 3.58 4.02 4.06 4.03 3.58

slightly better than last week, I think I've got quite comfortable at this pace, body doesn't complain at all, it used rattle and moan at slower speeds

running warm up/down 9:18 [1] 1.44 km (6:27 / km) +30m 5:51 / km
ahr:138 max:167

easy run home

Wednesday Oct 30, 2013 #

11 AM

Orienteering (terrain) 2:25:00 [1] 9.34 km (15:31 / km) +110m 14:40 / km
ahr:123 max:204 shoes: Inov8 Oroc 340

easy run checking the Birchen map with Paul, stop start, but mostly in terrain with some sustained periods of effort, nice

(don't know how or when I registered 204 on the heart monitor)

Tuesday Oct 29, 2013 #

9 AM

Mapping 3:00:00 [0] 5.0 km (36:00 / km) +140m 31:35 / km
shoes: Vivobarefoot Breatho trail

finally taking a good look at the Edge

Monday Oct 28, 2013 #

Note
(rest day)

hmmm, feeling a bit fatigued after three consecutive two race weekends, may take it easier this week

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