Training Log Archive: ParkinoIn the 31 days ending Dec 31, 2013:
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| 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 | Mo | Tu | |||||||||||||||||||||||
Monday Dec 30, 2013 #
running 1:43:00 [3] 15.47 km (6:39 / km) +250m 6:10 / km
ahr:142 max:177 shoes: Inov8 X-Talon 212
loop from Grindleford station, in the rain, but with the wind at our backs on the way up to Higger, ran through the heather behind Stanage to stay sheltered, steady pace, no struggles on the climbs
That's 200km for December, well above my target
Sunday Dec 29, 2013 #
running warm up/down 6:00 [1] 0.8 km (7:30 / km) +10m 7:04 / km
shoes: Inov8 Oroc 340
Orienteering race 54:35 [4] 7.3 km (7:29 / km) +190m 6:37 / km
quite a pleasant area on a clear, cold day, thought I'd run pretty well, though pace did slow at the turn (35mins), found I was 8mins behind (at download)
2) looked along main ditch before seeing control (hung low)(for legibility, map should've have omitted the embankment between the ditches) [10]
3) reached attack point before I reached the path, a little slow [10]
9) couldn't see paths at summit of hill, almost overshot [10]
16) lost time trying to get an SI box to register, used the clippers and gave it one last go - it worked, hmph [10]
4th, 8mins down on Pete Hodkinson, but 6mins up on JD!!! Happy
Saturday Dec 28, 2013 #
running (terrain) 1:15:12 [3] 11.55 km (6:31 / km) +310m 5:44 / km
shoes: Inov8 X-Talon 212
poking around Abney to see what detail it has to offer (A: quite a few gullies and depressions), mostly a terrain run until I started to head back to the car and wasn't sure of the best route, so took the road up through the village, some good hill work on this one
heart-rate spiked at 199 at the 3-4 minute mark, then settled down
Friday Dec 27, 2013 #
running 43:07 [3] 7.13 km (6:03 / km) +50m 5:51 / km
ahr:141 max:166 shoes: More Mile Cheviot 2
planned to do some 2km intervals in Forty Acre (to avoid the wind) with a easy run poking around over the road to warm up, but felt sub-par so just finished off the easy run with one interval [8.49]
touch of a cold, I fear
Wednesday Dec 25, 2013 #
Note
(rest day)
(Big thanks to JD for not turning up to the Walesby event.)
Tuesday Dec 24, 2013 #
running (trails) 1:24:24 [3] 15.72 km (5:22 / km) +260m 4:58 / km
ahr:148 max:192 rhr:43 shoes: Inov8 X-Talon 212
started from the road beyond the British Middle's car park to give me a new puzzle to solve, and an extra 500m or so, steady pace today, not as brisk as the last outing, the fresh breeze didn't help
heart rate spiked at the four minute mark after that it settled down to less that 160
Sunday Dec 22, 2013 #
Orienteering (chasing start) 36:48 [5] 6.4 km (5:45 / km) +30m 5:37 / km
shoes: Inov8 Oroc 340
nothing to play for in the league so ran the special chasing start, totally clean run, concentrating on control flow, passed by Matthew Cox and Richard Robinson, didn't quite reach Paul Bradbury, good burn
5th in the chase, 8th on the course, 6.5 behind Richard Robinson, not too shabby
Saturday Dec 21, 2013 #
running 1:58:48 [3] 17.0 km (6:59 / km) +635m 5:53 / km
ahr:142 max:168 shoes: Inov8 X-Talon 212
very nice run, with the wind rarely against us and helping on the ascent of Shutlingsloe, great views, paused at Lud's Church and at the Hanging Stone, then stopped for minced pie at a bridge over a stream
had a map of the route so ran out ahead a lot like a little boy
Thursday Dec 19, 2013 #
Note
a new high of 219th overall (24th M45): about right, I'd say, but I'm expecting to move on from there in the new season
running (terrain and trails) 1:20:27 [3] 15.43 km (5:13 / km) +245m 4:50 / km
ahr:150 max:211 shoes: Inov8 X-Talon 212
shock news: puddles on Stanton Moor! I heard the distinct sound of a splash at least once today, on the other hand, only three dog walkers, could there be a connection?
good pace today, with a moderate breeze, a few exercsions over the dead bracken to keep things interesting
crazy heart rate after 5mins again, I was adjusting the strap a bit in the first km, subsequently max rate was only 163
Wednesday Dec 18, 2013 #
Note
(sick) (rest day)
Tuesday Dec 17, 2013 #
Kite Hanging/Collecting 3:00:00 [0] 5.0 km (36:00 / km) +60m 33:58 / km
shoes: More Mile Cheviot 2
running tempo 11:52 [4] 2.36 km (5:02 / km) +25m 4:47 / km
shoes: More Mile Cheviot 2
test running the path/track route on the long leg
running tempo (terrain) 11:44 [4] 1.97 km (5:57 / km) +25m 5:36 / km
shoes: More Mile Cheviot 2
test running another option on the long leg, across the moor
Monday Dec 16, 2013 #
running 1:03:14 [3] 9.08 km (6:58 / km) +285m 6:01 / km
ahr:140 max:178 shoes: Inov8 X-Talon 212
didn't know where we were going but we ended up at the SE end of Cromford Moor and proceeded up to the trig point, very short run tonight, but a reasonably steady pace, good form up to the top
Sunday Dec 15, 2013 #
Orienteering race 59:59 [4] 7.4 km (8:06 / km) +265m 6:52 / km
shoes: Inov8 Oroc 340
pretty good run considering I was still feeling the last of the cold (had to clear my throat a lot), no mistakes according to winsplits, but ...
4) slightly overshot (puzzled by the vegatation) [15]
9) went left before descending ridge, but turned wrong way on path after cutting the corner, quickly corrected [30]
12) slow, went round path, probably cut in later than necessary [15]
13) turned into adjacent re-entrant then had to climb steep spur to access control [15]
17) probably could have gone straight here [10]
21) missed slightly higher up the spur [15]
22) stopped 20m left of control [10]
11th, 12 mins or so behind Jonny Crickmore and OJ (I'll take that!)
Saturday Dec 14, 2013 #
Orienteering 5:00 [1] 1.0 km (5:00 / km) +10m 4:46 / km
shoes: Inov8 Oroc 340
being shadowed around a simple loop (can't include my turn at shadowing because we stopped too much)
running (terrain and trails) 21:23 [4] 4.04 km (5:18 / km)
shoes: Inov8 Oroc 340
just about over the cold, so went for a quick run at Rosliston after the coaching course, up and own the nice bits of woodland, then on the trails and muddy rides, kept the pace high(ish)
GPS trace looks remarkably like a baby T-rex
Friday Dec 13, 2013 #
Note
(sick)
Thursday Dec 12, 2013 #
Mapping 2:00:00 [0] 3.0 km (40:00 / km) +80m 35:18 / km
(sick) shoes: More Mile Cheviot 2
Wednesday Dec 11, 2013 #
Note
(sick)
Tuesday Dec 10, 2013 #
Note
(sick)
Monday Dec 9, 2013 #
running 1:11:44 [3] 11.37 km (6:19 / km) +285m 5:36 / km
ahr:141 max:179 shoes: Inov8 X-Talon 212
Sunday Dec 8, 2013 #
running 1:51:12 [3] 18.11 km (6:08 / km) +500m 5:24 / km
ahr:146 max:178 shoes: Inov8 X-Talon 212
long run with Paul, bit more climb than last time, and more mud, tough climbing slowly from the bottom of Bretton Clough to the top of Sir William Hill, struggling there, but that was after the hour mark
Saturday Dec 7, 2013 #
Orienteering race (night) 46:11 [4] 6.0 km (7:42 / km)
shoes: Inov8 Oroc 340
two stolen controls, two missing SI boxes, and one control in the wrong place, still, an enjoyable run out, ran hard where I could, very difficult to spot the paths under the leaves, ran straight off one into light green but got to where I needed to be (pity the flag wasn't there to greet me)
Friday Dec 6, 2013 #
Note
running 38:37 [3] 7.0 km (5:31 / km) +140m 5:01 / km
ahr:154 max:224 shoes: More Mile Cheviot 2
it's a good wee run this: a nice fast start, a decent hill, good views, a fast finish - but it was slippy tonight, ended up on my arse twice, despite taking care, was thinking the wind hadn't brought much down when I was confronted by a massive fallen tree on the riverside path
Wednesday Dec 4, 2013 #
running 1:20:41 [3] 15.35 km (5:15 / km) +245m 4:52 / km
ahr:152 max:199 shoes: Inov8 X-Talon 212
solved it, not a metre on the same path in the same direction, another lovely dry run in the sunshine, did turn my left ankle again, but hadn't been feeling it at all up to then, was forced to walk for 30m when assailed by an alsation puppy and later took a route parallel to the central path through the heather to avoid passing it for a third time
Monday Dec 2, 2013 #
running 1:49:50 [2] 16.4 km (6:42 / km) +390m 5:59 / km
ahr:139 max:189 shoes: Inov8 X-Talon 212
bit of a curate's egg this one, lots of pauses, but some really good bits, nice pace through terrain, especially heading up from stone circle via the stoops to the trig on White Edge, unfortunately left the others trailing and one of them, Graham Johnson, disappeared, spent over half-an-hour running around in a confused effort to find him
turned my ankle on descent to Baslow, should be okay
Sunday Dec 1, 2013 #
running 21:01 [3] 4.05 km (5:11 / km) +125m 4:30 / km
shoes: Mizuno Wave Ascend 7
easy run up Farley to Cavendish fields to check how busy the place is on a Sunday morning (A: not very)
felt good, sub-8mins on the hill