Training Log Archive: ParkinoIn the 30 days ending Sep 30, 2018:
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Sunday Sep 30, 2018 #
running 1:19:50 [3] 14.36 km (5:34 / km) +240m 5:08 / km
ahr:146 max:163 shoes: Inov8 X-Talon 212b
longer run on Stanton, nice and steady, no problems
Saturday Sep 29, 2018 #
Kite Hanging/Collecting 30:00 [2] 1.92 km (15:38 / km) +120m 11:54 / km
shoes: Inov8 Arctic Talon 275
beatuiful morning to hang controls, only five, again pausing to search for the tapes, but had a good climb (>80m in 0.7km) to kick off
Friday Sep 28, 2018 #
Kite Hanging/Collecting 1:23:00 [2] 7.0 km (11:51 / km) +150m 10:43 / km
ahr:117 max:153 shoes: Inov8 X-Talon 212
control hanging with Chris, had to pause at some control sites to search for tapes, check locations, some steady running in between
Thursday Sep 27, 2018 #
running hills 50:24 [3] 7.22 km (6:59 / km) +260m 5:55 / km
shoes: Inov8 Trailclaw 250
easy downhill start, then terrain (because old rides had disappeared), then bonked or something after 30mins, maybe I couldn't face the long haul up the hill from Stoke Ford, broke out a gel which really wasn't justified given the length of the run, but this time it didn't kick in for another 5mins, tough
Wednesday Sep 26, 2018 #
running 1:05:53 [3] 12.59 km (5:14 / km) +240m 4:47 / km
ahr:150 max:162 shoes: Inov8 Race Ultra 290
slow, running off a big meal at lunchtime, a bit warm, (18.9°)
Tuesday Sep 25, 2018 #
Core Conditioning 15:00 [0]
Monday Sep 24, 2018 #
running 1:31:18 [3] 14.1 km (6:29 / km) +340m 5:47 / km
ahr:138 max:162 shoes: Inov8 X-Talon 212
beautiful evening, good effort up to top at the start, never easy - until I sank a gel at 45min mark (this could be habit-forming), very dry out there
Sunday Sep 23, 2018 #
Orienteering race (urban) 43:20 [5] 9.24 km (4:41 / km)
shoes: Mizuno Wave Hitogami 2
good run out, plenty of route choice, steady to fast, probably not quite fast enough, wasn't aware Kim B was chasing me down (forgot she was in the box behind me at the start) and would've been in a race with her at the end had she not chosen a poor route over the canal
8th, 4.5mins behind Simon M (jeez)
Attercliffe
Saturday Sep 22, 2018 #
Core Conditioning 10:00 [0]
Friday Sep 21, 2018 #
running 1:08:54 [3] 12.01 km (5:44 / km) +240m 5:13 / km
ahr:146 max:160 shoes: Inov8 X-Talon 212
starting from the lower road, a bit of a plod but more climb than usual, windy
Wednesday Sep 19, 2018 #
running 28:26 [3] 5.76 km (4:56 / km) +25m 4:50 / km
ahr:146 max:158 shoes: Inov8 Race Ultra 290
felt rough today, tired and aching (from first strength session in a month or more?), but had to get out and do something with rain forecast for tomorrow, not great
Tuesday Sep 18, 2018 #
Core Conditioning 15:00 [0]
Strength training: two sets of 4x8, as earlier in the year.
Monday Sep 17, 2018 #
running 1:31:57 [3] 14.5 km (6:20 / km) +320m 5:43 / km
shoes: Inov8 X-Talon 212
beautiful evening, a bit on the warm side (21°), form varied wildly due to a heavy sweat early on, I think, brought a gel with me and used it at the 45min mark, seemed to make a big difference, form was good within a minute or two heading up to White Edge, mostly downhill from there
Sunday Sep 16, 2018 #
running warm up/down 7:39 [2] 1.0 km (7:39 / km) +15m 7:07 / km
ahr:122 max:141 shoes: Inov8 Arctic Talon 275
Orienteering race 1:38:30 [5] 12.0 km (8:13 / km) +120m 7:49 / km
ahr:156 max:166 shoes: Inov8 Arctic Talon 275
ran brown to get the most from my first visit to Newborough, pretty tidy run, but slow, was plodding by #6 (after which I opted for a straight route, hacking along the edge of the OOB), no misses just some hestitations in the circle, also I confess to picking blackberries - should've packed a gel
18th, 32mins behind Ben Mitchell, 16m behind Alistair L
Welsh Champs Newborough
Friday Sep 14, 2018 #
running 36:16 [3] 6.8 km (5:20 / km) +100m 4:58 / km
shoes: Inov8 Race Ultra 290
if it's not raining, it's not training: so this will have been my first session for about six months! only one ascent today because I was racing the light, good pace, but still can't below 5mins for the segment
Thursday Sep 13, 2018 #
Core Conditioning 12:00 [0]
Wednesday Sep 12, 2018 #
running 1:35:21 [3] 13.31 km (7:10 / km) +320m 6:24 / km
ahr:144 max:165 shoes: Inov8 X-Talon 212
loop from the Robin Hood with Paul, a little detour around the stoops on Big Moor, nice and steady, had to work a bit, but never struggling, surprising because I felt quite rubbish this morning
Tuesday Sep 11, 2018 #
Core Conditioning 10:00 [0]
was going to run but feeling a bit strange - coming down with something?
Monday Sep 10, 2018 #
Core Conditioning 3:00 [0]
running 33:24 [3] 7.1 km (4:42 / km) +30m 4:36 / km
shoes: Inov8 Race Ultra 290
steady out increasing the pace at the end to get down to 4:40pkm, almost made it but the last 100m is uphill
Sunday Sep 9, 2018 #
Core Conditioning 10:00 [0]
Saturday Sep 8, 2018 #
Orienteering race 1:03:38 [5] 7.64 km (8:20 / km) +180m 7:27 / km
ahr:157 max:167 shoes: Inov8 Arctic Talon 275
rain, couldn't wear glasses and magnifier not enough to properly make out the details on the map, which in places is illegible anyway (this map desperately needs simplifying), so guessing much of the time or slowing right down to check, mistake in the same place as last time go within 20m and thought I was in right place (only 2mins lost thought), a bit slow through the terrain
3rd, approx. 2mins down on Charles Mayes and Frostbite
Thursday Sep 6, 2018 #
running hills 46:50 [3] 8.26 km (5:40 / km) +200m 5:03 / km
shoes: Inov8 Race Ultra 290
hill session, same as last time, two ascents of High Tor, the long drag and the steeper zig-zag, steady out and back along the Derwent
Wednesday Sep 5, 2018 #
running 1:04:25 [3] 10.5 km (6:08 / km) +240m 5:30 / km
ahr:144 max:167 shoes: Inov8 X-Talon 212
a steady one with Paul, two long climbs but fairly easy apart from that
Tuesday Sep 4, 2018 #
Core Conditioning 10:00 [0]
Monday Sep 3, 2018 #
Note
- no sign of the niggle last week or over the weekend BUT I should assume an underlying issue and probably need to strengthen the right ankle, as well as keep the upper legs from getting too tight ...
- in races, I need to run faster earlier, Jon Cross observed I often come on strong near the end, which is true, so I think I'll have to try upping the pace (or avoiding a dip) mid-race or starting off at a higher tempo, whether may brain will be able to keep up ...
running 26:20 [2] 5.02 km (5:15 / km) +25m 5:07 / km
ahr:140 max:155 shoes: Inov8 Race Ultra 290
easy recovery run, felt okay and could've pottered on for another half hour
Sunday Sep 2, 2018 #
Core Conditioning 4:00 [0]
running warm up/down 13:00 [2] 1.75 km (7:26 / km) +15m 7:07 / km
shoes: Inov8 X-Talon 212
running 37:43 [3] 5.62 km (6:43 / km) +65m 6:21 / km
shoes: Inov8 X-Talon 212
slow (obvs), hesitant in first loop, couldn't read the contours at #3, fell over a few times (blood and holes on map), drifted right on #8 influenced by kids' outing, turned map over early on #11 and lost contact [complacent], roughly 2.5mins in total, another good-but-not-very-good run
8th, 6.49m behind Bill (with Chas and James Logue not running, this was my par position)
BMOC Stock Hill
Saturday Sep 1, 2018 #
Core Conditioning 5:00 [0]
Orienteering race 15:52 [5] 3.3 km (4:48 / km) +45m 4:30 / km
shoes: Mizuno Wave Hitogami 2
didn't really get going until caught by Alastair and James (on other heats), failed to spot the flag tucked around the corner of the hedge at #4 (20secs), also (with Alastair) missed the start of the stairs up to the first floor (10secs), and slightly overshot the one in the woods near the end
3rd, 1min behind Simon
didn't know anything about the OOB/map corrections so hesitated at barriers at #8, but as there were no red/white tapes continued thru - I'm glad there were no tapes as I would have freaked out, they really had to point them out in the start lines AND place a marshal there
running warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: Mizuno Wave Hitogami 2
Orienteering race 15:51 [5] 3.3 km (4:48 / km) +60m 4:24 / km
shoes: Mizuno Wave Hitogami 2
good run, but didn't quite get up to speed, marginally sub-optimal on #7, #9, and #10, was running to steps across the road at #15 then noticed the flag on the near side
8th, 92secs behind Bill, 1sec behind Jon Cross (again!)
this was about as good as I'd hoped
Sprint Final