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Training Log Archive: Parkino

In the 7 days ending Jun 2:

activity # timemileskm+m
  running4 2:43:11 16.42(9:56) 26.43(6:10) 283
  Mapping1 1:29:19 1.95(45:47) 3.14(28:27) 32
  Core Conditioning6 45:00
  Turbo/Cycling1 40:06 9.44(4:15) 15.2(2:38)
  Orienteering1 17:01 1.98(8:35) 3.19(5:20) 48
  Total12 5:54:37 29.8 47.96 363
  [1-5]5 3:40:18
averages - rhr:44

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Sunday Jun 2 #

7 AM

Core Conditioning 5:00 [0]

new stretches

10 AM

running warm up/down 17:17 [2] 2.78 km (6:13 / km)
ahr:138 max:153 rhr:43 shoes: Adidas Pureboost DPR

easy run around the common at Langer Lane then up through the area (checking the map)

11 AM

Orienteering 17:01 [4] 3.19 km (5:20 / km) +48m 4:58 / km
ahr:152 max:169 rhr:43 shoes: Adidas Pureboost DPR

Birdholme, Sprint training, course B
pretty good work out, knocked out of rhthym by control site that turned out to (considered) private, temp 19°

running warm up/down 13:30 [1] 2.3 km (5:52 / km) +13m 5:42 / km
ahr:149 max:172 rhr:43 shoes: Adidas Pureboost DPR

jog back to the car checking out some more of the area

5 PM

Mapping 1:29:19 [0] 3.14 km (28:27 / km) +32m 27:04 / km

checking map (after LIDAR adjustment) at Birchen Edge

Saturday Jun 1 #

7 AM

Core Conditioning 8:00 [0]

new stretches

Friday May 31 #

11 AM

running intervals 54:32 [5] 9.48 km (5:45 / km) +54m 5:36 / km
ahr:137 max:169 rhr:43 shoes: Hoka Speedgoat 5

Cycle Path Intervals
same as previous, longer warm up through Morledge and around Meadow, better form today, faster 400m:

2x1.6km (tempo), 2x400m, with longer rests (approx 2mins)

Thursday May 30 #

6 PM

Core Conditioning 8:00 [0]

KV's core-conditioning

Wednesday May 29 #

6 PM

Turbo/Cycling 40:06 [2] 15.2 km (2:38 / km)
ahr:109 max:128 rhr:44

turbo session: 40 mins steady

7 PM

Core Conditioning 8:00 [0]

new stretches, plus lower back flex, side planks, and foam roller on the quads

Tuesday May 28 #

5 PM

Core Conditioning 8:00 [0]

KV's core-conditioning

Monday May 27 #

7 AM

Core Conditioning 8:00 [0]

new stretches

6 PM

running 1:17:52 [3] 11.87 km (6:34 / km) +216m 6:01 / km
ahr:138 max:163 rhr:45 shoes: Hoka Speedgoat 5

MNR from Bulls Head, Monyash
circular clockwise route, laboured at times, glad of downhill finish

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