Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Apr 13, 2014:

activity	#	time	miles		km		+m
running	3	2:46:22	17.78	(9:21)	28.61	(5:49)	575
Kite Hanging/Collecting	1	40:00	1.24	(32:11)	2.0	(20:00)	140
Mapping	1	40:00	1.24	(32:11)	2.0	(20:00)	140
Orienteering	1	39:57	3.36	(11:53)	5.41	(7:23)	85
Total	6	4:46:19	23.62	(12:07)	38.02	(7:32)	940

1:24

0:00

» now

Sunday Apr 13, 2014 #

1 PM

Orienteering 39:57 [4] *** 5.41 km (7:23 / km) +85m 6:51 / km
ahr:143 max:161 shoes: Inov8 X-Talon 190

Longstone Moor
drew myself a course demanding accurate compass bearings to negative features because that's what I'm going to need next weekend and that is where I've made most of my mistakes over the past few years (admittedly in woods not moors), going was slower than it will be in south Wales, mostly shin-high heather

GPS shows some pleaseingly straight lines, but a couple of those were right of target, stopped 20m short of (2) where I found a plausible depression, this put me 20m out on the next control, but worked that out pretty quick, revisited the site on another loop and found the depression closer to the edge of the slope than expected

Saturday Apr 12, 2014 #

9 AM

running warm up/down 7:55 [2] 1.24 km (6:23 / km) +10m 6:08 / km
ahr:121 max:140 shoes: Mizuno Wave Ascend 7

warm up before the 5km

running race 19:44 [3] 5.0 km (3:57 / km) +25m 3:51 / km
ahr:160 max:172 shoes: Mizuno Wave Ascend 7

smashed it, I knew I could go under 20mins, and I did, comfortably (well, sort of), the three leaders pulled away after half a mile and I was left all on my ownsome, thankfully, another guy came past on lap two and I hung on to him the rest of the way:

laps: 3.46 3.59 4.06 4.04 3.54

running warm up/down 5:05 [1] 0.75 km (6:47 / km) +5m 6:34 / km
ahr:124 max:131 shoes: Mizuno Wave Ascend 7

gentle lap of the park as warm down while waiting for my lift

Thursday Apr 10, 2014 #

5 PM

running warm up/down 22:24 [3] 4.04 km (5:33 / km) +100m 4:56 / km
ahr:142 shoes: Inov8 X-Talon 190

read the Jackie Newton article in Focus and realised I needed to do shorter hill intervals, with less rest time, and having run around Oker yesterday, I knew just the spot, good pace on the way out to warm up

running (hills) 10:40 [5] 2.11 km (5:03 / km) +140m 3:48 / km
ahr:156 max:168 shoes: Inov8 X-Talon 190

7x40secs [140m with 20m climb], with a jog back of between 50-70 secs, up one side of the hill and then up the other, with one cheeky from the side, which was steeper and slightly shorter: all but one below 40secs, the short one was 31

legs were fine, but blowing hard at the top every time

(Garmin couldn't handle the elevation gain on the intervals: apparently I didn't go up at all)

running warm up/down 15:52 [2] 2.64 km (6:01 / km) +10m 5:54 / km
ahr:139 shoes: Inov8 X-Talon 190

easy run back home on the Oker loop route

Wednesday Apr 9, 2014 #

6 PM

Kite Hanging/Collecting 40:00 [1] 2.0 km (20:00 / km) +140m 14:49 / km
shoes: Inov8 X-Talon 212

had to be quick hanging the controls for the trail-O style activity, ran up the hills (thought I'd turned the Garmin on but hadn't)

Tuesday Apr 8, 2014 #

2 PM

Mapping 40:00 [1] 2.0 km (20:00 / km) +140m 14:49 / km
shoes: More Mile Cheviot 2

field checking LIDAR contours on Oker Hill, had to change some because they exaggerated two very shallow re-entrants, ran up the hills

Monday Apr 7, 2014 #

6 PM

running 1:24:42 [2] 12.83 km (6:36 / km) +285m 5:57 / km
ahr:131 max:162 shoes: Inov8 X-Talon 212

Monyash, Magpie Mine, Great Shacklow Wood
very pleasant, chatty run, some mud, an excursion through a steep thorn wood to get views of the Wye Valley, not too much waiting around and only one missed stile

(felt really knackered this morning, but improved by the end of the day)

« Earlier | Later »