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Training Log Archive: Parkino

In the 7 days ending Sep 8, 2019:

activity	#	time	miles		km		+m
running	4	1:19:16	9.76	(8:08)	15.7	(5:03)	167
Orienteering	2	32:10	4.13	(7:48)	6.64	(4:51)	115
Core Conditioning	1	10:00
Total	5	2:01:26	13.88		22.34		282
[1-5]	4	1:51:26

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Saturday Sep 7, 2019 #

11 AM

running warm up/down 14:00 [2] 2.1 km (6:40 / km) +43m 6:03 / km
ahr:128 max:149 shoes: Adidas Pureboost DPR

easy run to start/jog back from the finish

Orienteering race 16:35 [5] 3.58 km (4:38 / km) +39m 4:24 / km
ahr:169 max:208 shoes: Adidas Pureboost DPR

Fat Rascal Sprint Prologue, Colton
my plan to do the 5km run at Queens Park Chesterfield came unstuck when I discovered they'd changed the start time from 9.30 to 9am, got a good work out with map in hand instead

clean run, some trick housing estate near the beginning, easier in the second half

6th (on course), almost 2mins behind Alice Leake, 38secs behind Duncan

1 PM

running warm up/down 4:30 [1] 0.5 km (9:00 / km) +9m 8:15 / km
ahr:121 max:131 shoes: Adidas Pureboost DPR

jog to assembly

Orienteering race 15:35 [5] 3.06 km (5:06 / km) +76m 4:32 / km
ahr:159 max:175 shoes: Adidas Pureboost DPR

Fat Rascal Chasing Start, Temple Newsam
had Liam and Mary Fleming a handful of seconds ahead, first control failed to register so lost some ground, almost caught Liam a couple of times, until I fell in the wood and then a ran out of energy going uphill, nearly caught Duncan too but he pulled away again, only mistake was heading out of the 'hedged garden' when there was an easy way across (5secs?)

6th, 29secs behind David Bowman, Alice only 20secs ahead, Duncan and Liam only 13secs

actually narrowly in the lead before falling and fading badly going uphill

Thursday Sep 5, 2019 #

7 PM

running warm up/down 10:07 [3] 2.01 km (5:02 / km) +33m 4:39 / km
ahr:102 max:155 shoes: Adidas Pureboost DPR

around Morledge before intervals

running intervals 17:00 [5] 4.5 km (3:47 / km)
ahr:128 max:171 shoes: Adidas Pureboost DPR

intervals
4 x 1km, off 90secs, plus 1 x 0.5km

3.50 3.44 3.50 3.46, 1.50

not exactly scorching, but thought I was coming down with a cold yesterday so quite pleased

running warm up/down 3:02 [2] 0.38 km (7:59 / km) +18m 6:27 / km
shoes: Adidas Pureboost DPR

jog back from cycle path

Tuesday Sep 3, 2019 #

7 PM

Core Conditioning 10:00 [0]

KV's core-conditioning & hip stretches

Monday Sep 2, 2019 #

7 PM

running warm up/down 11:58 [3] 2.31 km (5:11 / km) +45m 4:43 / km
ahr:148 max:164 shoes: Adidas Pureboost DPR

around Morledge and along Old Hackney Lane before intervals

running intervals 15:18 [5] 3.51 km (4:22 / km) +2m 4:21 / km
shoes: Adidas Pureboost DPR

intervals
6 x 500m, off 60secs: 1.48 1.49 1.48 1.50 1.50 1.49

managed to sync the watch and follow an interval plan strictly, pleased to have maintained pace on the last because I was faltering

HRM malfunction again

running warm up/down 3:21 [2] 0.39 km (8:35 / km) +17m 7:03 / km
shoes: Adidas Pureboost DPR

jog home from cycle path

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