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Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Running5 3:22:10 25.3(7:59) 40.71(4:58) 328
  Urban Orienteering1 42:55 4.68(9:10) 7.54(5:42) 7
  Total6 4:05:05 29.98(8:10) 48.25(5:05) 335
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WeThFrSaSuMoTu

Monday Feb 20 #

3 PM

Running (Trail) 33:03 intensity: (1:24 @1) + (9:36 @2) + (17:28 @3) + (4:35 @4) 5.99 km (5:31 / km) +114m 5:02 / km
ahr:116 max:129 shoes: Wave Ascend 8 Purple - 1

Little Wold 1 + 1/2 Loops - Recovery
Knees and quads sore in first km :( but for various reasons ( poor excuse ) hadn't done full and proper warm up....
:(
......otherwise ok thereafter

Sunday Feb 19 #

11 AM

Urban Orienteering 42:55 [2] 7.54 km (5:42 / km) +7m 5:40 / km
shoes: Wave Mujin 2 - Black/Red

MAJOR FAIL!
So many negatives - a BAD day at the office!
Forgot HR strap, harness on ChestCam undid itself, knees felt awful, legs felt exceptionally tired, navigated like a Blind Donkey, couldn't "follow" the layout of the (multiple) butterfly loops, had to make some "on the fly" leg adjustments - due to my poor navigational technique* - using a recycled map with a lot of crease deterioration (sometimes in key places!) ....just a Bad, Bad day :(
Still......"bigga and betta things to come!" ;)

* - especially towards the end when I'd been out far too long for my current physical state and decided that "enough is enough"!

On any other day....................

Map on RGTV video produced via PP - actual training map was recycled and had multiple crease deterioration - leading to several of my "errors"....good excuse ;)

A Comedy of (Urban) Orienteering Errors!

Saturday Feb 18 #

8 AM

Running warm up/down (Warm Up) 16:42 intensity: (4:59 @1) + (11:43 @2) 2.93 km (5:42 / km)
ahr:103 max:112 shoes: Wave Ascend 8 Purple - 3

Warm Up

Running race (Park Run ) 19:20 intensity: (21 @1) + (2 @2) + (4 @3) + (3:58 @4) + (14:55 @5) 5.0 km (3:52 / km) +3m 3:51 / km
ahr:136 max:141 shoes: Wave Ascend 8 Purple - 3

Peter Pan Park Run
Didn’t feel as good as last week but obviously fitness improving!
Aiming for 19:30 so why am I little disappointed with 19:19 ?!
Conditions not as bad as they could have been but still a little messy in parts leading to more zig-zagging than usual!
Also annoying that the 20 minute pacers were with me or fractionally just behind most of the way.....so obviously not running to 20 minute pace!! Good job I could recognise that!!
"Bigga and betta things to come" ;)

Running warm up/down (Warm Down) 14:19 intensity: (18 @1) + (5:36 @2) + (8:25 @3) 2.82 km (5:05 / km)
ahr:114 max:119 shoes: Wave Ascend 8 Purple - 3

Warm Down

Friday Feb 17 #

1 PM

Running (Road / Trail mix - Recove) 29:53 intensity: (1:08 @1) + (15:24 @2) + (13:21 @3) 5.92 km (5:03 / km) +47m 4:51 / km
ahr:112 max:122 shoes: Mizuno Wave Ascend 5

2 x Golf Course Loops A/C
Taking the knees and quads a while to warm up :( 5-10 minutes running?
But once warmed up they seem "ok"
Easy recovery run - ParkRun time trial tomorrow - not sure to go for -
HBCP - good surface (hard paths - not paved) but will the loos be open?
or
Peter Pan (Costello) - good toilets in Warners Gym but 6 x hairpin turns on grass - and it's pretty wet a.t.m. (judging by this aft's run on the Golf Course!)
I'll ask Kris - he (usually) speaks wise words!!

Thursday Feb 16 #

1 PM

Running long (Road) 55:33 intensity: (43 @1) + (6:52 @2) + (47:48 @3) + (10 @4) 11.95 km (4:39 / km) +43m 4:34 / km
ahr:118 max:125 shoes: Wave Ultima 8 Black/Green

Long, steady Road Run. Elloughton A/C + A/C
Knees very sore for first km - mile then settled.
Pretty steady pace, all I could face doing really today!

Wednesday Feb 15 #

2 PM

Running (Trail - Recovery) 33:20 intensity: (3:12 @1) + (18:26 @2) + (11:42 @3) 6.1 km (5:28 / km) +121m 4:58 / km
ahr:111 max:123 shoes: Kanadia TR7 Army Green

Little Wold, 1 + 1/2 Reverse Loops.
Only bright patch of the day while I was in Little Wold.....nice! :)
Felt better than Monday despite painful L. Knee all morning - seems a bit like tendinitis to me, maybe I'm over-reacting....again!
Eased off during run and doesn't seem to have caused any more damage post-run - overnight could be interesting I guess!
L.W. had dried out quite well, shame it's forecast rain all this evening :(

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