Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Nov 9, 2017:

activity	#	time	miles		km		+m
running	4	4:36:22	29.84	(9:16)	48.02	(5:45)	1030
Orienteering	2	1:50:01	10.25	(10:44)	16.49	(6:40)	250
Mapping	1	1:45:00	2.05	(51:12)	3.3	(31:49)	100
Kite Hanging/Collecting	1	1:30:00	3.85	(23:22)	6.2	(14:31)	120
Core Conditioning	2	20:00
Total	10	10:01:23	45.99		74.01		1500
[1-5]	6	6:26:23

2:26

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Thursday Nov 9, 2017 #

6 PM

running 1:04:51 [3] 12.63 km (5:08 / km) +240m 4:41 / km
shoes: Inov8 Race Ultra 290

Tansley Loop
not so sprightly tonight, bit slow up the hill, but pushed on after that and managed to come in under the 65minute mark, turned my light off over the moor and ran the straight roads by starlight

Wednesday Nov 8, 2017 #

Event: Local night event

10 AM

Mapping 1:45:00 [0] 3.3 km (31:49 / km) +100m 27:38 / km
shoes: Inov8 Oroc 340

Linacre, very pleasant

6 PM

Orienteering race 41:31 [4] 6.23 km (6:40 / km) +110m 6:07 / km
shoes: Inov8 Arctic Talon 275

SYO Night Event, Redmires, Blue
lovely run out, at a sort of tempo pace aiming for smooth orienteering, pretty good, two misses at the same big (shallow) depression, passed within 10m the first time (according to GPS), on the second visit got my pace counting wrong attacked beyond it

Tuesday Nov 7, 2017 #

6 PM

running 52:57 [3] 9.94 km (5:20 / km) +160m 4:56 / km
shoes: Inov8 Trailclaw 250

Stanton Spirals
brisk one through the puddles on Stanton (at least it was puddles not mud), felt a bit empty in the second half, momentary scare when twisted right knee in a rut

Monday Nov 6, 2017 #

6 PM

running 1:34:10 [2] 12.79 km (7:22 / km) +390m 6:23 / km
shoes: Inov8 Race Ultra 290

Winster, Jughole, Wensley Dale, Clough Woods
fairly easy, the gentle climb up to Wensley through sticky fields was a bit of a chore

Sunday Nov 5, 2017 #

Event: East Midlands League

Note

So, that's over 60km for the week. This will be my target for the winter, although I'd like to maintain the quality with hill reps, intervals, and fartlek-style sessions.

C • You are going to be out of ... 4

9 AM

Core Conditioning 5:00 [0]

glute activation baby, wasn't as tight as expected

10 AM

Orienteering race 1:08:30 [5] 10.26 km (6:41 / km) +140m 6:15 / km
shoes: Inov8 Arctic Talon 275

EM League, Shirebrook
gotta wear glasses, without them I don't get enough info from the map from a quick glance, start to wing it, as I did today, messed up #1, losing confidence about which bit of green I'd entered, several other long legs and only got one of them right, looks like straight over the top was best at #14 (light green must have been okay), still I got a good workout and bagged the overall win in the EM League

5th, 8mins down on Jay-T (who ran over 1km less than me!)

Saturday Nov 4, 2017 #

12 PM

Core Conditioning 15:00 [0]

KV's core-conditioning

3 PM

Kite Hanging/Collecting 1:30:00 [0] 6.2 km (14:31 / km) +120m 13:14 / km
shoes: Jalas FLX

tagging control sites on Eyam, bracken going down

Friday Nov 3, 2017 #

5 PM

running 1:04:24 [3] 12.66 km (5:05 / km) +240m 4:39 / km
shoes: Inov8 Race Ultra 290

Tansley Moor Loop
very comfortable so pushed the pace in the second half

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