Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 30 days ending Nov 30, 2015:

activity	#	time	miles		km		+m
running	12	13:36:26	84.53	(9:40)	136.03	(6:00)	2535
Kite Hanging/Collecting	5	9:14:14	19.38	(28:36)	31.19	(17:46)	620
Mapping	2	6:08:00	8.92	(41:15)	14.36	(25:38)	110
Orienteering	4	3:08:19	18.93	(9:57)	30.47	(6:11)	460
Core Conditioning	3	1:00:00
Total	25	33:06:59	131.76		212.05		3725
[1-5]	18	20:54:47

3:48

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» now

Sunday Nov 29, 2015 #

Event: East Mids Champs, Birchen/Gardoms edges

8 AM

Orienteering 20:33 [2] 2.14 km (9:36 / km) +40m 8:47 / km
shoes: Inov8 Oroc 340

waking up the eastern most controls, dismayed how visible one of the controls was from direction of approach (why couldn't those leaves stay on the tree)

Kite Hanging/Collecting 1:30:00 [0] 5.0 km (18:00 / km) +70m 16:49 / km
shoes: Inov8 Oroc 340

hanging the junior controls, putting out the finish tapes, and then retracing my route to see how Pete was progressing, just in case there was a problem

Saturday Nov 28, 2015 #

10 AM

Kite Hanging/Collecting 18:56 [2] 1.83 km (10:21 / km) +15m 9:56 / km
shoes: Jalas FLX

control hanging at speed on Leash Fen (it's wet)

Kite Hanging/Collecting 27:06 [1] 2.36 km (11:29 / km) +25m 10:54 / km
shoes: Jalas FLX

across to Birchen Edge carrying twenty stakes

1 PM

Kite Hanging/Collecting 2:19:12 [0] 6.15 km (22:38 / km) +160m 20:02 / km
shoes: Inov8 mudclaw 300

parking conference delayed main control hanging session: so I got an extra hour's rain, bit of running through the heather to liven things up, but nothing to trouble my mileage

Friday Nov 27, 2015 #

7 PM

running warm up/down 17:19 [3] 3.3 km (5:15 / km) +80m 4:41 / km
shoes: Mizuno Wave Hitogami 2

around Morledge before intervals on the Bakewell Road

running intervals 13:25 [5] 2.62 km (5:07 / km)
shoes: Mizuno Wave Hitogami 2

45-30-15 x 5, 90secs rest, repeat

running warm up/down 6:33 [1] 1.05 km (6:14 / km) +35m 5:21 / km
shoes: Mizuno Wave Hitogami 2

jog back through Morledge

Thursday Nov 26, 2015 #

8 PM

running 1:07:12 [3] 12.7 km (5:17 / km) +230m 4:51 / km
shoes: Mizuno Wave Ascend 7

Tansley Moor Loop
8pm and yet to have tea, could so easily have let this one slide, nice and steady, pushed the pace a little on the return

Wednesday Nov 25, 2015 #

11 AM

Mapping 3:48:00 [0] 9.36 km (24:22 / km) +90m 23:14 / km

penultimate visit to Grangewood (I hope), a double helping, quite tired now

Tuesday Nov 24, 2015 #

6 PM

Core Conditioning 20:00 [0]

KV's core conditioning and hip stretches

Monday Nov 23, 2015 #

9 AM

Mapping 2:20:00 [0] 5.0 km (28:00 / km) +20m 27:27 / km

surveying SE corner of 'Grangewood', slightly better than expected

6 PM

running 1:28:10 [3] 13.66 km (6:27 / km) +300m 5:49 / km
shoes: Inov8 mudclaw 300

Birchover, Stanton Moor, Winster
finally got the guys to do two loops of Stanton and thus maximize time spent on good surfaces - it's muck on the way back to Winster; steady pace, only the briefest of pauses, felt good, yey

Sunday Nov 22, 2015 #

6 PM

running 1:08:14 [3] 12.7 km (5:22 / km) +230m 4:56 / km
shoes: Mizuno Wave Hitogami 2

Tansley Moor Loop
nice and steady, careful of ice on the roads

Saturday Nov 21, 2015 #

Event: Level B event Bradgate and Swithland

12 PM

Orienteering race 54:02 [5] 9.15 km (5:54 / km) +180m 5:23 / km
shoes: Inov8 Oroc 340

Bradgate Pk & Swithland, Level B, Short Brown
straightforward orienteering, I think they call it, a foot race, a couple of small misses, and walking near the top of some of the hills later

#1 popped out of bracken at the top of the ridge and almost ran to the otherside, things didn't look right! [20]
#6 a mess of ditches, and bramble, didn't see the flat [40]
#9 followed line of least resistance through bramble, intending to straight merely cut the corner [?]

5th, 8.5mins behind Ed Calow, 4.5 behind Andy Thorpe

Thursday Nov 19, 2015 #

11 AM

running 55:42 [3] 10.21 km (5:27 / km) +190m 4:59 / km
shoes: Inov8 X-Talon 190

The Edges
same effort as the last visit, but better pace, not a bad time given sub-optimal conditions (very wet along White Edge, windy)

Monday Nov 16, 2015 #

6 PM

running 1:48:37 [3] 17.53 km (6:12 / km) +370m 5:36 / km
shoes: Inov8 mudclaw 300

Lindop, Carlton Pastures, Chatsworth, Beeley, Rowsley
longer than intended, started to struggle after about 30mins, tagged along behind Paul and JD, then we split because we'd misunderstood the route, on my own a dropped to a walk, briefly, then picked up again contouring through Chatsworth woods, same sensation in the upper chest as last week but not not as bad, steady improvement, I guess

Sunday Nov 15, 2015 #

10 AM

Orienteering race 43:30 [5] 8.25 km (5:16 / km) +185m 4:44 / km
shoes: Mizuno Wave Hitogami 2

Matlock Urban, Course 2
reasonable pace and didn't fade, relatively pleased, clean race, as you'd expect on home turf, possible slightly sub-optimal choice on the long leg to avoid wet playing fields/steps

5th, 3.5mins behind Charl Ward (a decent result these days)

Friday Nov 13, 2015 #

9 AM

Kite Hanging/Collecting 3:24:00 [1] 11.35 km (17:58 / km) +250m 16:11 / km
(sick) shoes: Inov8 mudclaw 300

final checks with Pete at Birchen Edge, a reasonable amount of easy running, mostly in terrain, really quite tired now

Thursday Nov 12, 2015 #

12 PM

running 54:15 [3] 9.91 km (5:28 / km) +140m 5:07 / km
(sick) shoes: Inov8 X-Talon 190

Stanton Spirals
a little better than last week, but only a little, very slow, same stuff on my chest that I can't seem to loosen, very frustrating

Wednesday Nov 11, 2015 #

6 PM

running warm up/down 18:18 [3] 3.43 km (5:20 / km) +60m 4:54 / km
(sick) shoes: Mizuno Wave Hitogami 2

steady around Morledge and down to the park for intervals

running intervals 11:22 [5] 2.22 km (5:07 / km)
(sick) shoes: Mizuno Wave Hitogami 2

45-30-15 x 5, 90secs rest, then another five: covered about 240m on average, bit of discomfort in my right shoulder on the penultimate set

running warm up/down 9:33 [1] 1.64 km (5:49 / km) +30m 5:20 / km
(sick) shoes: Mizuno Wave Hitogami 2

easy jog back home

Tuesday Nov 10, 2015 #

6 PM

Core Conditioning 25:00 [0]
(sick)

KV's core conditioning, upper body and hip stretches. Had a look at the upper body today to see if I could shift the phlegm or whatever, didn't work, but did discover the tightness of my quads/front of hips: very tight

Monday Nov 9, 2015 #

6 PM

running 1:30:37 [2] 13.58 km (6:40 / km) +310m 5:59 / km
(sick) shoes: Inov8 mudclaw 300

the Fabrick, Redcar Hillside, Sleigh Wood, Ashover
oh dear, like going back in time, three years, when I first did this run I struggled on the inward half, same tonight, it was as if someone were gentle pressing on my chest, deliberately trying to slow my down, and then there was the wind and the mud, tough

Sunday Nov 8, 2015 #

Event: NOC Regional Event (EM League)

11 AM

Orienteering race 1:10:14 [4] 10.93 km (6:26 / km) +55m 6:16 / km
(sick) shoes: Inov8 Oroc 340

EM League, Thoresby North, Brown
not a bad effort in the circumstances, though I think I probably should have done Blue, started steady and got steadily slower, pretty easy navigation, too knackered to jog back from the finish

#10 this site was used at the previous event, the control was hung in a depression right next to the path, this time it was 20m into the forest, not much of depression either time, ran past it [40]
#12 chose road route to avoid bracken at beginning of the leg and muddy path towards the end, but found a layer of unmarked bramble/bracken which ripped my gaitor to the ankle, also wasn't running fast enough to take advantage [90]
#15 missed left slightly (and was walking), tiny depression [20]
(#16 lost time here, probably getting caught up in bracken/bramble)
#21 missed left, confused by vegetation [30]

off the pace, way off the pace, especially in the second half

Saturday Nov 7, 2015 #

3 PM

Kite Hanging/Collecting 1:15:00 [0] 4.5 km (16:40 / km) +100m 15:00 / km
(sick) shoes: Inov8 mudclaw 300

checking a few things at Birchen Edge, almost done

5 PM

running (night) 59:34 [3] 10.27 km (5:48 / km) +180m 5:20 / km
(sick) shoes: Inov8 X-Talon 190

The Edges
hmmm, running in the dusk/dark must have had an effect on my pace, but not 5minutes worth, thought I'd start off nice and quick, but when I checked my watch I was on 6mins p/km, chest was okay, tight towars the end, better than Thursday, but still not right

Thursday Nov 5, 2015 #

12 PM

running 40:06 [3] 7.33 km (5:28 / km) +120m 5:03 / km
(sick) shoes: Inov8 X-Talon 190

Stanton Spirals
dammit, still not right, chesty, not strong, might've been able to plod on for another lap, but was a bit dispirited frankly, felt fine when I left the house
:(

Tuesday Nov 3, 2015 #

Note
(sick)

for those of you waiting for up-dates about my health ... (?) ... good news: nose is still healing, but other issues are on the way out

Monday Nov 2, 2015 #

6 PM

running 1:47:29 [2] 13.88 km (7:45 / km) +260m 7:05 / km
(sick) shoes: Inov8 Trailroc 245

Mapleton, Okeover, Limestone Way
a lot of pfaff tonight, which was okay, up to a point, but we had 3+km on tarmac to finish, struggled a bit on the climb thru Okeover estate, brought up some phlegm

Sunday Nov 1, 2015 #

Note
(sick)

no adverse reaction to yesterday's outing, almost tempted to go again, but it would have been another plod, not so permissible in the daylight, will probably have to sleep a little this afternoon, by no means back to full health

6 PM

Core Conditioning 15:00 [0]

KV's core conditioning & hip stretches

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