Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 29 days ending Feb 29, 2016:

activity	#	time	miles		km		+m
Mapping	2	7:00:00	8.7	(48:17)	14.0	(30:00)	360
running	7	6:00:51	39.53	(9:08)	63.62	(5:40)	1055
Orienteering	6	5:33:11	30.88	(10:47)	49.69	(6:42)	630
Core Conditioning	4	1:05:00
Total	19	19:39:02	79.11		127.31		2045
[1-5]	13	11:34:02

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Monday Feb 29, 2016 #

6 PM

running 55:54 [3] 8.84 km (6:19 / km) +170m 5:46 / km
shoes: Jalas FLX

Biggin Dale, Wolfscote Dale
very welcome shorter run tonight, felt okay in terms of energy, the right knee started to complain in the last ten minutes so I was glad they were the last ten minutes

Sunday Feb 28, 2016 #

Event: Midlands Championships (UKOL)

1 PM

Orienteering race 1:14:04 [5] 12.78 km (5:48 / km) +120m 5:32 / km
shoes: Inov8 Race Ultra 290

Midland Champs, Sherwood Forest
pretty tidy run, but felt the previous night in my legs, didn't feel strong on the way to #5 (!), pace dropped off dramaticallly around #13, lost approx. 2.5 mins over that last 3km, wore the race ultras because I didn't fancy dobs on all these paths, no trouble from the calf, but right knee was complaining a little, Murgatroyd binned 3mins at #11 so:

***Midland Champion***

5th (M45), 9mins behind John Cross (17th on the course)

Midland Champs Routegadget

Saturday Feb 27, 2016 #

Event: British Night Championships (UKOL)

8 PM

Orienteering race (Night) 1:09:53 [5] 9.48 km (7:22 / km) +160m 6:48 / km
shoes: Jalas FLX

BNOC Cademan, M45
knew it would be about reading the map and keeping it tidy, nevertheless really struggle to do both, had to bring the map close to read it, closer than previously, which meant I couldn't see the ground properly afterwards, kept having to switch between the two, glasses broke with five controls to go, surprisingly kept it clean from there, pace was moderate

BNOC Routegadget

***bronze medal***
***caught James Logue***

3rd, 5mins down on Lard, 11mins on Dave Peel, 18m on Harrison McCartney!

C • Great result 3

Thursday Feb 25, 2016 #

3 PM

Note

massage and acupuncture to loosen up the old limbs

5 PM

Core Conditioning 20:00 [0]

KV's core conditioning, lower body and hip stretches - hips were a lot looser due to the massage earlier this afternoon

Tuesday Feb 23, 2016 #

Event: London Night Series 2015-16 #4: Wimbledon Common

6 PM

Orienteering race 39:22 [5] 5.0 km (7:52 / km) +35m 7:36 / km
shoes: Jalas FLX

Wimbledon Night O
good warm up for BNOC, lots of indistinct paths, courses had route choice, although the controls were pretty easy to find, didn't feel strong, but the right calf didn't complain at all

#3 unnecessary hesitation, didn't simplify enough at the start of the leg (also cut through the bramble but the control was just off a path beyond [50]
#5 again didn't simplify enough, tried to follow paths but got the wrong one and had to relocate on main track [90]
#7 cautious, didn't cut through light green [10]
#8 found unmarked path so drifted right [15]
#11 caught in holly exiting the control [15]

6th (43), 6mins behind Michael Crone, 5 behind Couldridge

Long - Splits

Sunday Feb 21, 2016 #

Note
(injured)

had to give the Ashridge event a miss because of the calf strain, although if I'd had my own transport I might have been tempted, can't hardly feel as I walk around, glad of the lie-in though, hopefully be fit for the night event on Tuesday

Saturday Feb 20, 2016 #

1 PM

Core Conditioning 15:00 [0]
(injured)

KV's core conditioning and hip stretches, booked a massage for next week cause I certainly need a bit of loosening

Friday Feb 19, 2016 #

1 PM

running 37:00 [3] 7.5 km (4:56 / km) +120m 4:34 / km
(injured) shoes: Mizuno Wave Hitogami 2

Streatham Common, Norwood Grove, Norwood New Town
left the Garmin charger in the car so no GPS while I'm in London and no 1km intervals, a brisk run around points south of West Norwood, calf tightened after about 6km and then started to protest after 7km, walked back

Tuesday Feb 16, 2016 #

12 PM

running warm up/down 15:30 [3] 3.1 km (5:00 / km) +30m 4:46 / km
shoes: Inov8 X-Talon 190

brisk run around the moor before hill intervals

running intervals 12:30 [5] 2.0 km (6:15 / km) +75m 5:16 / km
shoes: Inov8 X-Talon 190

terrain hill intervals: 5 x 240m with 15m climb, off 90 secs rest (jog): 1.06 1.08 1.10 1.12 1.10

running warm up/down 7:23 [3] 1.5 km (4:55 / km) +10m 4:46 / km
shoes: Inov8 X-Talon 190

run back from trig point after intervals

Monday Feb 15, 2016 #

6 PM

running 1:34:41 [2] 15.04 km (6:18 / km) +330m 5:40 / km
shoes: Inov8 Race Ultra 290

Bakewell, Rowland, Longstone Moor, Monsal Trail
cold and clear and firm underfoot, a long slow ascent took its toll, the rest was entirely downhill, ran tempo for the last 2.5km along the trail (10mins), right calf a little tight

Sunday Feb 14, 2016 #

Event: East Midlands League (NOC)

10 AM

Orienteering race 46:30 [4] 6.61 km (7:02 / km) +115m 6:28 / km
shoes: Jalas FLX

EM League, Bestwood, Blue
moderate performance physically, didn't feel strong, but no issues with the calf strain

#1 hidden control, attacked from above (maybe <20m away) but it was only visible from below [90]
#2 saw flag but had to double back around bramble [15]
#6 hesitant on route choice, probably better to have gone further left on middle section [20]
#8 turns out there was an easy way along the edge of the fence [10]
#12 hesitant (like others) because the contours were covered by a path and the control circle [10]

1st, 5mins ahead of Andy Llewellyn (!?)

Bestwood RG

Thursday Feb 11, 2016 #

4 PM

running (terrain) 39:33 [3] 7.0 km (5:39 / km) +70m 5:23 / km
shoes: Jalas FLX

Harewood Moor
keeping up the terrain work, although this is mostly a rough, muddy trail run, with 20% heather

Wednesday Feb 10, 2016 #

4 PM

running 50:45 [3] 9.68 km (5:15 / km) +120m 4:56 / km
(sick) shoes: Inov8 X-Talon 190

Stanton Spirals
nice sunset run on the moor, decent pace, but coughing after I'd finished so still not over this bleedin' cold, calf tight but not giving any gyp

Tuesday Feb 9, 2016 #

Note
(sick)

calf not sore this morning, just tight, still got a cough, but not feeling too bad, and the sun was shining

Note

the Mudclaw 300's are falling apart, sole came away on left inside heel towards the end of the mapping session, I've had them since April last year, they've only done 455km and 51 sessions, less than half the mileage of my previous pair (272s), very disappointing

so with my X-talons also breached I am in the market for a pair of fell running shoes that I can also use for orienteering: another pair of mudclaws, 265s, perhaps? Or the latest X-talon 212s? Or?

10 AM

Mapping 3:30:00 [0] 8.0 km (26:15 / km) +280m 22:20 / km
(sick) shoes: Inov8 mudclaw 300

Shining Cliff North
that completes the north end, apart from the really rough stuff

Monday Feb 8, 2016 #

Note
(injured) (sick)

calf stretches (on the stairs), ice and compression (twice), sinuses still inflamed as well :(

6 PM

Core Conditioning 15:00 [0]
(injured) (sick)

KV's core conditioning and hip stretches

Sunday Feb 7, 2016 #

Event: EM Score Championships

Note
(injured)

right calf strain: I was being a bit stoical earlier when I desribed it as a tight calf, it's sore and making me hobble when I walk, ice earlier and again now

11 AM

Orienteering race (Score) 57:55 [5] 9.02 km (6:25 / km) +85m 6:08 / km
(injured) (sick) shoes: Inov8 Oroc 340

EM Score Champs, Clumber Park, Veteran
score format is boring: after that first strategic decision the orienteering was straightforward, lots of road/track running, unfortunately, I was still feeling the effects of the cold, labouring after 10mins and pace slower than Dai Bedwell, then after the half-hour mark right calf really tightened up, had to jog, stop and stretch, also walk in places, race over :(

Saturday Feb 6, 2016 #

5 PM

Orienteering race (Night) 45:27 [4] 6.8 km (6:41 / km) +115m 6:10 / km
(sick) shoes: Jalas FLX

DVO Night Score, Hardwick Hall
definitely not over the cold yet, pretty bunged up this morning, a race was the only thing going to get me out in the rain, don't care for the score format, made up the strategy as I went along - would've been a good plan but for execution in one place, and a small miss, wasn't reading the map so much as aiming for the centre of the circle

Friday Feb 5, 2016 #

11 AM

Mapping 3:30:00 [0] 6.0 km (35:00 / km) +80m 32:49 / km
(sick) shoes: Inov8 mudclaw 300

Shining Cliff North
needed to keep the work going and also get out of the house, still phlegmish

Wednesday Feb 3, 2016 #

4 PM

running 47:35 [3] 8.96 km (5:19 / km) +130m 4:57 / km
(sick) shoes: Inov8 X-Talon 190

Stanton Spirals
getting fed up of this cold (sinuses throbbing, nose blocked) and couldn't stand to lose another sunny afternoon, so popped a nurofen and went out to Stanton, wasn't fun exactly but actually ran okay, possibly feeling fresh

Tuesday Feb 2, 2016 #

6 PM

Core Conditioning 15:00 [0]
(sick)

KV's core-conditioning & hip stretches

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