Training Log Archive: ParkinoIn the 30 days ending Apr 30, 2017:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||
Sunday Apr 30, 2017 #
Mapping 2:40:00 [1] 5.6 km (28:34 / km) +220m 23:53 / km
shoes: Inov8 Race Ultra 290
running (terrain) 53:12 [3] 7.37 km (7:13 / km) +250m 6:10 / km
shoes: Inov8 X-Talon 212
from the Barrel Inn after mapping, struggled, especially once I hit the dead bracken on Eyam, warm
Friday Apr 28, 2017 #
running (fartlek) 52:16 [3] 9.15 km (5:43 / km) +200m 5:09 / km
ahr:143 max:163 rhr:45 shoes: Inov8 X-Talon 212
mix of trails, trods, and terrain, and varied pace, finished with three roughly 1km loops and three efforts up to the trig point
TE: 4.4
adjusted resting HR rate in Garmin from 60 to 45, it's been around 45 for a few years now
Thursday Apr 27, 2017 #
running 36:19 [3] 7.0 km (5:11 / km) +120m 4:47 / km
ahr:150 max:166 shoes: Inov8 Race Ultra 290
bit laboured, but okay, good climb and moving better by the end
running warm up/down 3:46 [2] 0.66 km (5:42 / km) +20m 4:57 / km
ahr:148 max:155 shoes: Inov8 Race Ultra 290
Wednesday Apr 26, 2017 #
Mapping 3:00:00 [0] 6.4 km (28:07 / km) +80m 26:28 / km
shoes: Inov8 Oroc 340
Tuesday Apr 25, 2017 #
Orienteering race 50:53 [5] 5.76 km (8:50 / km) +370m 6:41 / km
ahr:150 max:169 shoes: Inov8 Arctic Talon 275
went for the hill work, missed most of the hailstorms
TE: 5
Monday Apr 24, 2017 #
running 1:24:34 [3] 13.45 km (6:17 / km) +250m 5:45 / km
ahr:136 max:157 shoes: Inov8 Race Ultra 290
steady one with Chris Millard, pauses for route checking, very dry underfoot
TE: 3.6
Saturday Apr 22, 2017 #
running 36:58 [3] 7.01 km (5:16 / km) +120m 4:51 / km
ahr:152 max:165 shoes: Inov8 Race Ultra 290
steady, reasonable split up the hill, but conditions were dry and fast and I wasn't, glad to get out
Friday Apr 21, 2017 #
Mapping 2:30:00 [0] 4.4 km (34:05 / km) +140m 29:25 / km
shoes: Inov8 X-Talon 212
current map pretty good for the most part, missed a few things, inconsistent with the small copses
Thursday Apr 20, 2017 #
running tempo 46:46 [4] 8.25 km (5:40 / km) +130m 5:15 / km
ahr:150 max:167 shoes: Inov8 X-Talon 212
tempo(-ish) run through runnable wood, heather, trods, and trails, efforts on the hills, hard work
TE: 5
Tuesday Apr 18, 2017 #
running 58:56 [3] 10.53 km (5:36 / km) +175m 5:10 / km
shoes: Inov8 Race Ultra 290
Monday Apr 17, 2017 #
Note
I do still exhibit a degree of uncertainty or a lack of confidence in route selection and execution.
One lesson: check compass before changing direction (#6 Middle distance)
Nutrition was better than normal. I often feel weak when starting late at big events. A big breakfast of scrambled eggs and porridge after 9am set me up very nicely.
Pleased with 6th in Sprint, although I suspect some did not attack the course with the same intensity as me.
Core Conditioning 15:00 [0]
Sunday Apr 16, 2017 #
Core Conditioning 5:00 [0]
running warm up/down 22:00 [2] 3.1 km (7:06 / km) +60m 6:28 / km
shoes: Inov8 Arctic Talon 275
left it a bit late (changed shoes because x-talons soles were coming away from uppers) and had to run half the distance
Orienteering race 1:20:54 [5] 12.48 km (6:29 / km) +160m 6:06 / km
shoes: Inov8 Arctic Talon 275
another good run, but spoiled by issue with overprint/crossing points on long leg, lost motivation after that, ran out of steam uphill to #19, strategy of going direct at St Leonard's was probably misguided though enjoyable
#17 chose left past the edge of the arena and along the track behind the control, but started to have doubts about legitimacy as I descended toward the arena, stopped in front of the haybales and studied the map with magnifier: at first glance I'd thought the track was uncovered, but closer inspection suggested overprint 'uncrossable boundary' had continued from the fence over the end of the track (the solid black of the track showed up underneath the overprint) - no one was going that direction so I had to ascend through the field with a pouty face
update: the track was intended as a legal route, the decision not to offset the overprint led to the ambiguity and very late printing meant it could not be rectified, it would have been better to off-set, or even better added a crossing point symbol; at least one runner gambled on the route and got lucky
13th, 14mins behind James, 82secs behind Frostbite
JK Long Winsplits
JK Long RG
Saturday Apr 15, 2017 #
Core Conditioning 5:00 [0]
Orienteering race 39:27 [5] 6.48 km (6:05 / km) +80m 5:44 / km
shoes: Inov8 Oroc 340
very good control flow, with one blip, when I mistook a track for a road and changed direction without checking compass, then came to a standstill, losing 45secs and four places, also lost concentration after holding a holly branch away from a runner I'd passed and neglected to decide my direction out of the crossing point control, ran too far downhill
map could've been better (light green exiting #3, the 'hill' at #11 and the thick semi-open at #12)
12th, 5.5mins behind James, 41secs behind Frostbite
JK Middle Winsplits
JK Middle RG
Friday Apr 14, 2017 #
Orienteering race (sprint) 16:33 [5] 3.56 km (4:39 / km) +10m 4:35 / km
ahr:161 max:175 shoes: Mizuno Wave Hitogami 2
pretty easy orienteering, but ran quite well, time losses mostly caused by traffic, should've planned more of the course on the longer leg to #6 (GPS trace suggests I was slow out of that control)
6th, 64secs behind James Logue
JK Sprint RG
Thursday Apr 13, 2017 #
Core Conditioning 15:00 [0]
Tuesday Apr 11, 2017 #
Core Conditioning 15:00 [0]
Monday Apr 10, 2017 #
running 1:24:12 [2] 12.47 km (6:45 / km) +300m 6:02 / km
shoes: Inov8 X-Talon 212
same run as last April but starting at Grouse & Claret, very pleasant, dry, but fresh breeze on the top, good pace, except for comfort breaks and photo ops at trig point
Sunday Apr 9, 2017 #
Orienteering race 48:35 [5] 5.31 km (9:09 / km) +190m 7:46 / km
ahr:156 max:169 shoes: Inov8 Arctic Talon 275
middle distance, but undergrowth and climb made it pretty slow going, a couple of small misses due to unmapped rocks and thickets
very warm (19°)
4th, 9mins behind Mark Purkiss, only 1min behind Ant Squire
Saturday Apr 8, 2017 #
running warm up/down 5:35 [2] 1.02 km (5:28 / km) +10m 5:13 / km
ahr:131 max:150 shoes: Mizuno Wave Hitogami 2
running race 20:04 [5] 5.0 km (4:01 / km) +40m 3:52 / km
ahr:157 max:169 shoes: Mizuno Wave Hitogami 2
first one for two years, planned to take it steady - 4x4min kms and then a faster one to finish - but slipped to 4.10s and decided not to bust myself on the last lap ... but finished only just outside the 20min mark ?!
seems the Garmin was underestimating distance travelled, it recorded 4.78km for a measured 5km course, that's out by 40metres per km, which means I was on target
TE: 4.1 (wasn't trying hard enough)
Mapping 3:15:00 [1] 6.5 km (30:00 / km) +200m 26:00 / km
shoes: Inov8 Race Ultra 290
Friday Apr 7, 2017 #
running (terrain and trods) 38:29 [3] 6.25 km (6:09 / km) +100m 5:42 / km
ahr:147 max:160 shoes: Inov8 X-Talon 212
steady mostly along trods with some heather and bracken (uphill), did NOT feel strong
TE: 4.2
Wednesday Apr 5, 2017 #
running warm up/down 18:24 [3] 3.56 km (5:10 / km) +50m 4:50 / km
ahr:139 max:158 shoes: Mizuno Wave Hitogami 2
running intervals 15:39 [5] 4.0 km (3:55 / km) +10m 3:52 / km
shoes: Mizuno Wave Hitogami 2
started off quite well, but ... head wasn't quite in it, meanwhile the average HR during the intervals was 160
running warm up/down 9:52 [2] 1.52 km (6:29 / km) +20m 6:05 / km
shoes: Mizuno Wave Hitogami 2
Monday Apr 3, 2017 #
running hills 1:29:07 [3] 10.66 km (8:22 / km) +480m 6:49 / km
shoes: Inov8 X-Talon 212
ooh, a harder run than usual, up Thorpe Cloud, then up Bunster Hill, and then after dropping into Dovedale, a slower ascent up the east side, struggled here, feeling low on energy, HR monitor didn't record, but I'm sure the run would've rated a 5 on training effect
Sunday Apr 2, 2017 #
running 48:06 [3] 6.37 km (7:33 / km) +200m 6:32 / km
ahr:141 max:162 shoes: Inov8 X-Talon 212
a terrain session, with road at beginning and end, sort of mapping on the run
TE: 4.2 ["TE" is the aerobic training effect as calculated by Garmin]