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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Sep 10:

activity # timemileskm+m
  running2 1:38:04 10.63(9:13) 17.11(5:44) 300
  Orienteering1 46:40 5.83(8:00) 9.39(4:58) 70
  Core Conditioning1 5:00
  Total4 2:29:44 16.47 26.5 370
  [1-5]3 2:24:44

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Saturday Sep 9 #

10 AM

Orienteering race 46:40 [5] 9.39 km (4:58 / km) +70m 4:47 / km
shoes: Mizuno Wave Hitogami 2

London City Race, MV
didn't run fast enough, that's to say, didn't attack it, probably showing the City too much respect ;) ran down an alley blocked by cranes and helf up in traffic at another point, but it was the last leg which spoiled the run, the entrance to the underpass south thru the Barbican looked like the entrance to a car park (which would be OOB) didn't seem like a pedestrian entrance, after some pfaff I ran around the entire building, hard, but lost over a minute here and a place in the top ten

Tuesday Sep 5 #

7 PM

running warm up/down 14:07 [3] 2.74 km (5:09 / km) +30m 4:53 / km
shoes: Mizuno Wave Hitogami 2

around Morledge and the Meadow before intervals

running intervals 14:05 [5] 4.0 km (3:31 / km) +5m 3:30 / km
shoes: Mizuno Wave Hitogami 2

3 x 1km, 2 x 0.5km, off 90secs: 3.30 3.33 3.34, 1.47 1.41

set out to keep intervals 2 and 3 as fast as the first, managed that, but was done on number 4 and opted for two 500ms instead, getting a bit of stitch too - at dinner over five hours prior so ?

running warm up/down 4:30 [2] 0.6 km (7:30 / km) +25m 6:12 / km
shoes: Mizuno Wave Hitogami 2

jog back after intervals

Monday Sep 4 #

5 PM

Core Conditioning 5:00 [0]

glute activation, baby

6 PM

running 1:05:22 [2] 9.77 km (6:41 / km) +240m 5:58 / km
shoes: Inov8 Race Ultra 290

Great Shacklow Wood, Monsal Dale, Little Lonstone, Ashford
nice and easy, kept an even pace up through the wood and left everyone behind, missed the intended turning, they assumed I'd run on so spent a bit of time jogging around looking for them, followed the shortest option back

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