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Training Log Archive: Parkino

In the 30 days ending Jun 30, 2022:

activity	#	time	miles		km		+m
running	20	9:05:21	54.34	(10:02)	87.45	(6:14)	1088
Orienteering	7	3:46:25	20.94	(10:49)	33.7	(6:43)	314
Mapping	2	3:10:00	7.52	(25:16)	12.1	(15:42)	161
Kite Hanging/Collecting	2	2:30:00	3.51	(42:44)	5.65	(26:33)	67
Core Conditioning	4	50:00
Total	33	19:21:46	86.31		138.9		1630
[1-5]	26	14:41:46

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Wednesday Jun 29, 2022 #

6 PM

running intervals 40:11 [5] 7.1 km (5:40 / km) +20m 5:35 / km
ahr:145 max:171 shoes: Adidas Pureboost DPR

easy around the Meadow before intervals on cycle path:
3 x 3mins (off 90secs), 1 x 2mins, 1 x 1mins: approximately 800m for 3mins, 550 for the 2mins, and 300 for 1min

jog home (500m)

Monday Jun 27, 2022 #

Core Conditioning 20:00 [0]

KV's core-conditioning

also another three-session routine complete

Sunday Jun 26, 2022 #

10 AM

running warm up/down 5:00 [2] 0.6 km (8:20 / km)
ahr:104 max:126 shoes: Inov8 O-Roc

in addition to the 2km walk to assembly, easy up and down nr the start

11 AM

Orienteering race 24:41 [5] 3.56 km (6:56 / km) +20m 6:45 / km
ahr:151 max:167 shoes: Inov8 O-Roc

Gower Weekend, Whitford Burrows, 2x2 relays
solid run, slight banana coming out of the wood

12 PM

Orienteering race 26:25 [5] 3.63 km (7:17 / km) +16m 7:07 / km
ahr:146 max:167 shoes: Inov8 O-Roc

Gower Weekend, Whitford Burrows, 2x2 relay
another solid run, faster going in the north but couldn't really take advantage of that

Saturday Jun 25, 2022 #

11 AM

running warm up/down 5:00 [2] 0.8 km (6:15 / km) +5m 6:04 / km
ahr:124 max:137 shoes: Inov8 O-Roc

up and down nr the start

12 PM

Orienteering race 1:19:00 [5] 8.86 km (8:55 / km) +135m 8:17 / km
ahr:145 max:165 shoes: Inov8 O-Roc

Gower Weekend, Broughton Burrows, Brown
should have switched to Blue in view of SHI winning times, ran out of gas at the hour mark and coasted down the path by the finish, did the last loop before the map turn (slowly), then retired, great fun though and good tech training

Friday Jun 24, 2022 #

4 PM

running 25:26 [3] 5.23 km (4:52 / km) +20m 4:46 / km
ahr:147 max:167 shoes: Adidas Pureboost DPR

Cycle Path
brisk 5km along the cycle path, intended to take it easy but felt better than expected (after feeling moderate yesterday), concentrating on good posture

Tuesday Jun 21, 2022 #

8 PM

running intervals 49:44 [5] 7.7 km (6:28 / km) +184m 5:46 / km
ahr:139 max:169 shoes: Hoka Torrent 2

Rabbit Warren
steady 2.4km to edge of Stand Wood before a set of hill intervals:
8 x 1min efforts, (off approx 90secs, HR110), about 220m with 10m ascent
easy back 1.78km

Monday Jun 20, 2022 #

Core Conditioning 10:00 [0]

another three-session routine complete

Sunday Jun 19, 2022 #

5 PM

running 45:47 [3] 7.98 km (5:44 / km) +126m 5:19 / km
ahr:146 max:164 shoes: Hoka Torrent 2

Oker Loop
steady, pause at the top of the climb, got quite warm

Saturday Jun 18, 2022 #

Event: Coventry City Race (UKUL) and City Race European Tour (CRET)

11 AM

running warm up/down 6:09 [2] 1.06 km (5:48 / km) +5m 5:40 / km
ahr:144 max:154 shoes: Adidas Pureboost DPR

easy run back along the route from the car park, heavy legs

12 PM

Orienteering race 40:21 [5] 7.29 km (5:32 / km) +55m 5:20 / km
ahr:157 max:172 shoes: Adidas Pureboost DPR

Coventry Urban, MV
tidy run, moderate speed

12th, 3.5mins behind Chris M

Coventry Urban

1 PM

running warm up/down 13:03 [2] 2.37 km (5:30 / km) +20m 5:17 / km
ahr:138 max:147 shoes: Adidas Pureboost DPR

warm down through univ and beyond with Marcus

Thursday Jun 16, 2022 #

7 PM

running 47:04 [3] 7.96 km (5:55 / km) +143m 5:26 / km
ahr:148 max:165 shoes: Hoka Torrent 2

Rabbit Warren, Stand Wood
nice and steady to the Hunting Tower and back, dropping down the new path, which added some climb

Wednesday Jun 15, 2022 #

Core Conditioning 10:00 [0]

another three-session routine complete

Tuesday Jun 14, 2022 #

6 PM

running intervals 51:23 [5] 7.63 km (6:44 / km) +108m 6:17 / km
ahr:138 max:163 shoes: Adidas Pureboost DPR

High Tor
steady for 3km (45m ascent) before hill intervals, which was hard work, then 5 x 50secs (approx 180m, 10m ascent) with three mins rest (HR below 100rpm), with a steady 2.9km back home (different route)

Monday Jun 13, 2022 #

1 PM

Mapping 1:50:00 [1] 7.0 km (15:43 / km) +71m 14:57 / km
ahr:86 max:135 shoes: Hoka Torrent 2

Calke Abbey
intended to jog around checking things, but needed to stop and make notes, jogged between the sections

Sunday Jun 12, 2022 #

11 AM

running warm up/down 12:33 [2] 1.74 km (7:13 / km) +10m 7:01 / km
ahr:129 max:150 shoes: Adidas Pureboost DPR

jog to the start and then up and down by the trees

Orienteering race 16:51 [5] 3.38 km (4:59 / km) +23m 4:49 / km
ahr:162 max:180 shoes: Adidas Pureboost DPR

British Sprint Champs, Heats, Q3
nice and clean, saw minute man (James Laird) exiting #19 so knew I was safe, overtook him at #23, Richard B was chasing me down though

3rd, 58s behind RB, 88s behind Ant S

2 PM

running warm up/down 14:42 [2] 1.78 km (8:16 / km) +16m 7:54 / km
ahr:125 max:146 shoes: Adidas Pureboost DPR

easy run around warm-up map

Orienteering race 21:31 [3] 3.62 km (5:57 / km) +48m 5:34 / km
ahr:158 max:175 shoes: Adidas Pureboost DPR

British Sprint Champs, A Final
good technically challenging course, smooth nav but a couple of sub-optimal routes: #2, #3 (influenced by seeing Liam taking that option), got a bit obsessed with the canopy alternative to the tunnel so completely forgot about main stairway to #18, ran right past it

7th (or 29th), 2.20 behind James, 5.30 behind Megan!

Sprint Final

running warm up/down 10:00 [2] 1.65 km (6:04 / km) +12m 5:51 / km
ahr:136 max:146 shoes: Adidas Pureboost DPR

short warm down out to the park with Marcus (who I beat by 8secs in the race, after he lost 2mins on #1!)

Saturday Jun 11, 2022 #

Event: British Sprint Orienteering Champs - Individual & Relay

2 PM

running warm up/down 8:27 [2] 1.53 km (5:31 / km) +22m 5:09 / km
ahr:140 max:162 shoes: Adidas Pureboost DPR

steady out to the main road with Marcus (then up and down on the track, not included in distance/time)

3 PM

Orienteering race 17:36 [5] 3.36 km (5:14 / km) +17m 5:07 / km
ahr:162 max:174 shoes: Adidas Pureboost DPR

British MS Relay, Vets, Leg One
seemed to be running fast enough to keep in with the chasing pack (behind Nick B and Roger G) but extreme gaffling made it difficult to know exactly how you were doing, went wrong side of a hedge when expecting control on tree so lost 10+ secs and was on my own, then joined Scott B again but a micro route error let him get away, still Richard B only passed me on the way to last control

4 PM

running warm up/down 11:50 [2] 1.79 km (6:37 / km) +15m 6:21 / km
ahr:131 max:144 shoes: Adidas Pureboost DPR

warm down through the area and out to the park with Marcus, stopped to help a girl who was lost

Wednesday Jun 8, 2022 #

2 PM

Kite Hanging/Collecting 1:20:00 [0] 3.3 km (24:15 / km) +43m 22:46 / km
shoes: Hoka Torrent

hanging controls with gripples around Darley Dale

4 PM

running warm up/down 13:42 [2] 2.2 km (6:14 / km) +17m 6:00 / km
ahr:138 max:155 shoes: Adidas Pureboost DPR

easy run around Darley Dale as warm up for intervals

running intervals 20:00 [5] 2.81 km (7:07 / km) +11m 6:59 / km
ahr:137 max:170 shoes: Adidas Pureboost DPR

intervals: 4 x 500m (off approx 2mins, HR <100): 1.52 1.49 1.52 1.49, plus 0.5km walk/jog back to the car

5 PM

Kite Hanging/Collecting 1:10:00 [0] 2.35 km (29:47 / km) +24m 28:20 / km

second half of control hanging with walk back to the park to watch the start of the relay (plus another hour of walking around watching the controls/race)

Monday Jun 6, 2022 #

6 PM

running 1:12:54 [3] 11.58 km (6:18 / km) +243m 5:42 / km
ahr:144 max:164 shoes: Hoka Torrent 2

Royston Grange, High Peak Trail, Brassington
clockwise loop west out of Brassington, not too bad, but taking it steady

Saturday Jun 4, 2022 #

8 AM

running warm up/down 4:50 [2] 0.8 km (6:02 / km)
ahr:136 max:153 shoes: Adidas Pureboost DPR

easy before park run, didn't have time for much more

9 AM

running race 20:41 [5] 5.06 km (4:05 / km) +34m 3:57 / km
ahr:164 max:171 shoes: Adidas Pureboost DPR

Monsal Trail Park Run
slightly better than last time, reached the turn sub 10mins, faded badly over last mile: 3.46 4.01 4.11 4.13 4.17 (0.14) (Garmin recorded an extra 60m), didn't put in a finish, again

Thursday Jun 2, 2022 #

Core Conditioning 10:00 [0]

another three-session routine complete

Wednesday Jun 1, 2022 #

5 PM

running 50:05 [2] 5.43 km (9:13 / km) +55m 8:47 / km
ahr:116 max:150 shoes: Hoka Torrent 2

easy around NE Shipley CP making some voice notes on the run, includes a few minutes walking around visitor centre building looking for a toilet (not open)

6 PM

running intervals 16:50 [5] 2.65 km (6:21 / km) +22m 6:06 / km
ahr:130 max:165 shoes: Hoka Torrent 2

Intervals along cycle trail at Shipley: 4 x 500m, off 2mins rest (until HR below 100): 1.57 1.52 2.00 3.47 (approx 12m ascent on 1 and 3)

again, five hundred metres felt like a very long way

7 PM

Mapping 1:20:00 [0] 5.1 km (15:41 / km) +90m 14:25 / km

checking SE half of Shipley CP

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