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Training Log Archive: Shminty

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running12 9:15:02 67.98(8:10) 109.4(5:04) 650
  Orienteering1 17:35 3.03(5:49) 4.87(3:37)
  Strength and Conditioning1 10:00
  Total13 9:42:37 71.0 114.27 650

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

8 AM

Running 22:04 [2] 3.1 km (7:07 / km)
shoes: Karrimor Road

Jog with Timo
1 PM

Running 11:05 [2] 2.2 km (5:02 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 8:42 [4] 2.38 km (3:39 / km)
shoes: Inov8 X-Talon 212 v2

Dongba Country Park, East Beijing

Mixed Sprint Relay with Alice
2x2.3km

Interesting (rapid) country park. Pretty smooth a part from not punching the first 5 controls properly (didn't understand the different Chinese punching system until control 6) and forgetting my shorts.

Think we came 5th.

Running 3:46 [1] 0.52 km (7:15 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 8:53 [4] 2.49 km (3:34 / km)
shoes: Inov8 X-Talon 212 v2

Running 16:04 [2] 3.05 km (5:16 / km)
shoes: Inov8 X-Talon 212 v2

Saturday Oct 22, 2016 #

7 AM

Running 39:59 [2] 7.42 km (5:23 / km)

Awake super early so went for an explore round The Temple of Heaven. Lot's of people in the park. Lot's of Tai Chi and even some old school badminton going on.
1 PM

Running 1:01:00 [2] 6.98 km (8:44 / km) +500m 6:26 / km
shoes: Karrimor Road

The Great Wall.

Mutianyu.

As impressive as expected. So hilly and some really steep sections of steps. No wonder it took them so long to build it! Started off in quite a touristy bit so lots of people to dodge. Had to climb over a wall to carry on in one place and later passed 'No Visitor's Beyond Here' sign but sill fair amount of people walking beyond this. Wall was more ruined from there, with trees growing out of it and a loose stone path with no side walls. Only had 1.5 hours, could easily have spent few hours exploring more along this section.

Friday Oct 21, 2016 #

4 PM

Running 46:57 [2] 8.63 km (5:26 / km)

First run in Asia!

What did I learn? Driving is crazier than I expected, traffic lights are optional and people go to the park to feed the cats.

Thursday Oct 20, 2016 #

Note

Long journey to China
6 AM

Strength and Conditioning 10:00 [1]

Wednesday Oct 19, 2016 #

8 AM

Running 17:27 [2] 3.35 km (5:13 / km)

Testing new shoes
11 AM

Running 1:30:15 [2] 17.46 km (5:10 / km)
shoes: Inov8 X-talon 212

Delamere loop with Duncan.

Tuesday Oct 18, 2016 #

10 AM

Running 24:23 [2] 5.17 km (4:43 / km)
shoes: Karrimor Road

Running 14:00 [4] 3.87 km (3:37 / km)
shoes: Karrimor Road

5x2mins(1min off)
Felt good. Slow pace though.

Running 7:54 [2] 1.69 km (4:40 / km)
shoes: Karrimor Road

12 PM

Running 9:41 [2] 1.97 km (4:55 / km)
shoes: Karrimor Road

Running 7:29 [5] 1.95 km (3:50 / km) +150m 2:46 / km
shoes: Karrimor Road

Hill in Heswall on School Lane, finishing with flat section at top of park.
6 x 325m
79(78) 77(81) 75(82 74(83) 73(73) 71

Running 6:41 [2] 1.38 km (4:51 / km)
shoes: Karrimor Road

Recoveries

Running 12:12 [2] 2.47 km (4:56 / km)
shoes: Karrimor Road

5 PM

Running 42:46 [2] 9.67 km (4:25 / km)
shoes: Karrimor Road

Round the walls and Handbridge

Monday Oct 17, 2016 #

8 AM

Running 1:00:02 [2] 14.21 km (4:13 / km)
shoes: Karrimor Road

Back in Chester for a few days.
Golf course loops.
5 PM

Running 1:01:17 [2] 14.31 km (4:17 / km)
shoes: Karrimor Road

Zoo loop and golf course.

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