Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Sep 14, 2014:

activity

time

miles

running

2:24:17

14.99

(9:38)

24.12

(5:59)

425

Orienteering

1:05:45

6.2

(10:36)

9.98

(6:35)

210

Total

3:30:02

21.19

(9:55)

34.1

(6:10)

635

averages - rhr:44

1:33

0:00

» now

Sunday Sep 14, 2014 #

6 PM

running warm up/down 8:48 [2] 1.35 km (6:31 / km) +30m 5:52 / km
ahr:128 max:140 shoes: Inov8 X-Talon 212

from the north entrance up to the club champs start, steady pace

Orienteering 30:03 [4] 4.01 km (7:30 / km) +60m 6:58 / km
ahr:149 max:165 (injured) shoes: Inov8 X-Talon 212

Birchen Edge, Club Champs, Long course
not really a test run as the courses were submitted on Friday, but I'd changed one control and I wanted some orienteering so ... felt stronger today, paused at a few controls to tape them, did 11mins for the long leg, then shortly after the 20minute mark started to feel the pain in my right knee: a twinge at first, but leaving #7 it was sharp enough to make me pull up, so I continued to #8, then headed down the hill to the car

running warm up/down 7:00 [1] 1.0 km (7:00 / km)
(injured) shoes: Inov8 X-Talon 212

jogged down the hill to the car, without pain

Thursday Sep 11, 2014 #

Event: Evening Event

5 PM

running 10:00 [1] 1.4 km (7:09 / km) +30m 6:27 / km
shoes: Inov8 Trailroc 245

jog/walk back to the car after check control sites

6 PM

Orienteering race (urban) 35:42 [4] *** 5.97 km (5:59 / km) +150m 5:19 / km
ahr:152 max:164 (injured) shoes: Mizuno Wave Ascend 7

Hathersage Urban
some challenging route choice legs here, including a control which was impossible to reach legally, got one of them wrong, this was around the time I noticed sweat had dripped onto my map and worn a hole in it, but none of it mattered as my knee problem flared up, walked back

Wednesday Sep 10, 2014 #

7 PM

running warm up/down 12:00 [2] 1.9 km (6:19 / km) +50m 5:35 / km
shoes: Inov8 X-Talon 212

easy run to starting point of TT and back through terrain at the end

running tempo (trails) 12:53 [4] 3.0 km (4:18 / km) +35m 4:03 / km
ahr:155 max:170 rhr:44 shoes: Inov8 X-Talon 212

Stanton Moor
3km TT for the purpose of determining max HR, a loop around Stanton Moor, which represents a typical surface for my training, failed to produce the expected result: 170 is a bit low, shall definitely have to do the interval session and look at historical data

Monday Sep 8, 2014 #

Note

So that's the season done:

JK Sprint: 8th
JK Individual: 9th
JK Individual: 13th (10th overall)
BOC: 9th
British Sprint: 10th
British Middle: 9th

A significant improvement on last year, and very consistent, but still waiting for that break through result - not a podium, just a 5th or 6th, please

next year, eh?

5 PM

running 8:00 [2] 1.5 km (5:20 / km)
shoes: Inov8 X-Talon 212

Birchen Edge
realised I'd be later for the Monday night run if I walked back to the car, so I had to run before the run

6 PM

running 1:25:36 [2] 13.97 km (6:08 / km) +280m 5:34 / km
ahr:141 max:164 shoes: Inov8 X-Talon 212

Gardom's Edge, Big Moor, White Edge, Baslow Edge
last daylight run and a good one, not much waiting around, the others didn't fancy the stretch on the Sheffield Road to reach the stone circle on Big Moor, but Paul and I did, it's the run up to White Edge that makes it worthwhile, following the trods between the stoops

niggle developed in right knee, eased towards the end, but slightly worrying, this may be caused by the impact of the fall on Stanton Moor

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