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Training Log Archive: Parkino

In the 7 days ending Nov 16, 2014:

activity	#	time	miles		km		+m
running	3	3:17:34	21.08	(9:22)	33.93	(5:49)	625
Orienteering	1	42:41	5.57	(7:39)	8.97	(4:46)	80
Kite Hanging/Collecting	1	40:00	2.61	(15:20)	4.2	(9:31)	20
Core Conditioning	1	25:00
Total	6	5:05:15	29.27		47.1		725

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Sunday Nov 16, 2014 #

11 AM

Orienteering race (urban) 42:41 [5] ** 8.97 km (4:46 / km) +80m 4:33 / km
ahr:154 max:170 shoes: Helly Hansen Trailcutter 3

EM Urban League, Oakwood
very easy, just a matter of picking the shortest routes and keeping concentration, so little chance of a top-placed finish, good pace overall though, I think

#3 left was shorter [10-15]

thought I started fast, but comparatively splits were better in the second half

6th, 5mins behind Charlotte Ward (she's fast)

Saturday Nov 15, 2014 #

12 PM

Kite Hanging/Collecting 40:00 [1] 4.2 km (9:31 / km) +20m 9:18 / km
shoes: Inov8 Trailroc 245

hanging controls at Forty Acre, only kites, and behind scheduled so moving quite quickly at time (at other times crossing mid/light green)

Friday Nov 14, 2014 #

4 PM

running (trails) 1:02:36 [3] 11.66 km (5:22 / km) +160m 5:01 / km
ahr:146 max:162 shoes: Inov8 X-Talon 212

Stanton Spirals
best run for a while, steady, no effort, no niggles, more water on Stanton than I can remember this year, set off 3 horus after dinner and didn't get stitch, felt a bit, shall we say, loose though

Thursday Nov 13, 2014 #

Note
(sick)

Feeling rough today, no proper colds this autumn - yet - but regular off-days ...

Wednesday Nov 12, 2014 #

5 PM

Core Conditioning 25:00 [1]

KV core conditioning and hip stretches

Tuesday Nov 11, 2014 #

7 PM

running warm up/down 12:00 [3] 2.33 km (5:09 / km) +10m 5:03 / km
ahr:140 max:153 shoes: Mizuno Wave Ascend 7

usual route down to the park for intervals

running intervals 15:54 [5] 4.0 km (3:59 / km) +10m 3:56 / km
ahr:154 max:170 shoes: Mizuno Wave Ascend 7

4 x 1km, off 90secs: 3.55 3.59 4.02 4.00

better than last week, that's all I can say about it, is there any point in repeating that I don't push it enough - I don't listen

running warm up/down 8:26 [2] 1.5 km (5:37 / km) +25m 5:11 / km
ahr:148 max:158 shoes: Mizuno Wave Ascend 7

easy run back from the park along the Derwent

Monday Nov 10, 2014 #

6 PM

running 1:38:38 [2] 14.44 km (6:50 / km) +420m 5:58 / km
ahr:131 max:182 (injured) shoes: Inov8 Trailroc 245

Cromford Moor, Middleton Moor, Wirksworth, Bolehill
long(ish) hilly loop from the Malt Shovel, reasonable form, foot hurt for the first km on the road, eased off - but then I did pop two nurofen ten minutes before off

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