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Training Log Archive: Parkino

In the 7 days ending Oct 5, 2014:

activity	#	time	miles		km		+m
running	5	4:03:15	27.25	(8:56)	43.86	(5:33)	690
Orienteering	1	37:03	3.05	(12:09)	4.91	(7:33)	75
Core Conditioning	1	30:00
Total	6	5:10:18	30.3		48.77		765
[1-5]	5	4:40:18

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Sunday Oct 5, 2014 #

1 PM

running warm up/down 4:00 [1] 0.4 km (10:00 / km) +10m 8:53 / km
ahr:110 max:128 shoes: Inov8 Oroc 340

warm on way to 'start' of test run

Orienteering 37:03 [4] 4.91 km (7:33 / km) +75m 7:01 / km
ahr:145 max:162 shoes: Inov8 Oroc 340

Birchen Edge
it's been over seven days since the club champs, time to start planning the EM Champs 2015, little test run of part of the Black course, tough, but should be good for the big boys

#1 slightly off line [10]
#2 chose a route to avoid bracken, worked out well
#3 stopped 10m short and chose to look in location down to the right [30]
#4 bit of S-shaped line, left out of control, then over-compensating [20]

Saturday Oct 4, 2014 #

5 PM

running (terrain and trails) 45:57 [3] 8.71 km (5:17 / km) +120m 4:56 / km
ahr:145 max:161 shoes: Inov8 X-Talon 212

Stanton Moor
nice and steady around Stanton, with a few excursions into the heather, very slow first km, huffing and puffing, mind you, I hadn't felt great through the afternoon

Friday Oct 3, 2014 #

6 PM

Core Conditioning 30:00 [0]

a Paul Murgatroyd routine (from CS) using Bosu ball and dumbbell (or in this instance, a half-tin of paint), seemed like it was working the areas, the press-ups were feeble, upper body-strength is poor

Thursday Oct 2, 2014 #

6 PM

running 1:07:07 [3] 12.68 km (5:18 / km) +220m 4:52 / km
ahr:141 max:184 shoes: Mizuno Wave Ascend 7

Tansley Moor Loop
taking it steady around an old 'favourite' adhering to the new training programme, bit laboured for the first 20mins (Max HR is a glitch, I think)

Tuesday Sep 30, 2014 #

6 PM

running warm up/down 10:40 [2] 1.97 km (5:25 / km) +15m 5:13 / km
ahr:124 max:147 shoes: Mizuno Wave Ascend 7

easy run to the park for intervals, increasing the pace as I went

running intervals 15:35 [5] 4.0 km (3:54 / km) +5m 3:52 / km
ahr:155 max:168 shoes: Mizuno Wave Ascend 7

4 x 1km, off 90secs: 3.53 3.56 3.52 3.53

felt a bit tired after yesterday, but thought I'd give the session a go, body felt okay but couldn't get the heart working (as the stats show)

running warm up/down 9:00 [1] 1.46 km (6:10 / km) +20m 5:46 / km
ahr:136 max:146 shoes: Mizuno Wave Ascend 7

jog home after intervals

Monday Sep 29, 2014 #

6 PM

running 1:30:56 [2] 14.64 km (6:13 / km) +300m 5:38 / km
ahr:138 max:167 shoes: Inov8 Trailroc 245

Flagg, Taddington, Highstone Lane, High Peak trail
relatively brisk one, legs heavy on the climb out of Taddington (roughly halfway), started to long for my lucozade near the end

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