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Training Log Archive: Parkino

In the 7 days ending Apr 6, 2014:

activity	#	time	miles		km		+m
running	4	2:36:47	16.81	(9:19)	27.06	(5:48)	725
Orienteering	4	1:46:34	8.22	(12:58)	13.23	(8:03)	195
Mapping	1	45:00	1.24	(36:13)	2.0	(22:30)	5
Total	8	5:08:21	26.28	(11:44)	42.29	(7:17)	925

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Sunday Apr 6, 2014 #

Event: East Midlands Championships & Regional B event

11 AM

Orienteering race 41:20 [4] *** 5.83 km (7:05 / km) +90m 6:35 / km
ahr:155 max:167 shoes: Inov8 Oroc 340

EM Champs (Middle), Cademan
took a while to get up to speed today, don't know if I ever really reached middle distance pace, quite a good run, but when I compared splits with a few others realised I'd lost more time than first thought:

8) had trouble determining the control feature/centre of the circle because the circle was broken and an index contour curved in a similar line, so ran up hill and paused, when could've gone round to left [50]
15) cut corner and came out at crag to the right [10]
16) hesitation, again to determine control feature [10]
18) forced right by horses at crossing, paused early when hit mountain bike tracks [15]
21) complacent, came out of control slightly wrong angle but expected to hit ditch and run up it, ran parallel instead, ditch wasn't really visible either [35]
22) ventured off the path in the wrong place, corrected, then attacked from above, failing to notice control was accessible from path below [30]

9th, 10mins behind Rich Robinson, 2mins behind JD, only a super-clean run would've beaten him today, (ahead of Nathan Lawson and Rob Campbell)

Saturday Apr 5, 2014 #

Event: YHOA Sprint Championships/ShaFF event

11 AM

Orienteering race (sprint) 21:07 [5] 2.6 km (8:07 / km) +35m 7:37 / km
ahr:155 max:170 shoes: Mizuno Wave Ascend 7

YHOA Sprint Champs (1)
would've been a nice run but for not heeding the advice on studded footwear, 'twas slippy in the woods

4) decided against the straighter more complex route but hesitated when I could see the way through the trees [10]
5) so concerned by finding a way off the path that I wouldn't slip down that I went a few meters too far and couldn't see the flag from that angle [60]
8) slow to spot the depression [10]
9) ran straight to the feature, poked my head into the thicked but didn't see the flag, began to puzzle and wonder if it had been stolen, saw it on my return [60]

didn't expect quite so much wood orienteering, enjoyed the housing estate more

(distance run: 3.57)

2 PM

Orienteering race (Sprint) 24:07 [5] 3.2 km (7:32 / km) +60m 6:53 / km
ahr:162 max:174 shoes: More Mile Cheviot 2

YHOA Sprint Champs (2)
mostly wood, but a good burn around terrain, trying to keep my head on, some good route choice legs

2) should've come back out the same way, hestitated at the incline and needn't have descended [30]
9) more direct line out control probably better [10]
10) didn't spot the best route (right?), but I wonder how many did? [10]

within a minute of Martin Ward, Chas and Simon Martland, but failed to take advantage of Chas running off the map

5th overall, well beaten by the Tett

(distance run: 4.27)

Thursday Apr 3, 2014 #

6 PM

running warm up/down 12:09 [3] 2.49 km (4:53 / km) +50m 4:26 / km
ahr:130 shoes: Mizuno Wave Ascend 7

warm up around Morledge Estate before hill intervals

running intervals 47:14 [3] 7.47 km (6:19 / km) +300m 5:16 / km
ahr:148 max:166 shoes: Mizuno Wave Ascend 7

been a wee while since I've done a set of these, the times were no faster so I decided I had to do a set of eight instead of six, in fact, I did ten, the pace was slipping on the last one, so ten was about right

330m (25m), 3mins jog back down:

1.38 1.40 1.40 1.38 1.39 1.41 1.40 1.39 1.41 1.44

(according to the elevation adjustment on the Garmin, the climb is at least 5m less than I had previously estimated using the OS contours)

running warm up/down 4:48 [3] 0.8 km (6:00 / km) +10m 5:39 / km
ahr:132 shoes: Mizuno Wave Ascend 7

around the Dimple to warm down

Wednesday Apr 2, 2014 #

6 PM

Orienteering (control hanging) 20:00 [1] 1.6 km (12:30 / km) +10m 12:07 / km
shoes: More Mile Cheviot 2

hanging and later collecting controls at Forty Acre Piece, went map memory when collecting, very spooky in the dusk, with the fog thickening in the trees, visibility less than 20m and only in the narrow channel carved by the headlamp

Tuesday Apr 1, 2014 #

running warm up/down 10:50 [2] 1.86 km (5:49 / km) +5m 5:45 / km
ahr:137 max:158 shoes: Inov8 Oroc 340

warm up before intervals, including aborted first interval

4 PM

Mapping 45:00 [1] 2.0 km (22:30 / km) +5m 22:13 / km
shoes: Inov8 Oroc 340

up-dating the north end of Forty Acre due to windblown, also going to extend into the best bit of Seventy Acre (Whitesprings) over the road

running intervals 8:26 [5] 2.0 km (4:13 / km) +15m 4:04 / km
ahr:152 max:167 shoes: Inov8 Oroc 340

1x2km: 8.26
tough today, aborted the first interval, partly because I was feeling the impact on my quads (the Orocs don't give much cushioning), tried doing the circuit clockwise, reasonably quick in the end, but I don't think I could have done another, a fair few dogwalkers as well

Monday Mar 31, 2014 #

6 PM

running 1:13:20 [3] 12.44 km (5:54 / km) +345m 5:11 / km
ahr:142 max:169 shoes: Inov8 X-Talon 212

Winster, Stanton Moor, Winster
an evening run in the daylight, with the wee birdies singing and everything, better pace this week 'cause Paul turned up, he pushed on very nicely when I might have cruised, extra climb too

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