Training Log Archive: ParkinoIn the 31 days ending Jan 31, 2014:
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| 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 | We | Th | Fr | ||||||||||||||||||||||
Friday Jan 31, 2014 #
Note
running (terrain and trails) 53:00 [4] 10.34 km (5:08 / km) +190m 4:42 / km
shoes: Inov8 X-Talon 212
started to rain before I got out there so decided to do 10km fast rather than the full 15+, rain got worse so it was the right decision, pace was very good
Wednesday Jan 29, 2014 #
running tempo 30:40 [4] 7.03 km (4:22 / km) +25m 4:17 / km
shoes: Mizuno Wave Ascend 7
never done this route, too flat and all on pavements, but on a night like this I was grateful, okay, not grateful, but it gave me the opportunity to do a tempo run, exactly the same pace there and back, although the last 100m was uphill, target was under 4.3 pkm
Monday Jan 27, 2014 #
Note
running 1:26:27 [3] 15.1 km (5:44 / km) +125m 5:30 / km
shoes: Inov8 X-Talon 212
very pleasant run, not much wind, mild sunshine, good steady climb up to Higger, but the last 5km was all downhill, I was running out of time, otherwise I'd have tackled Carl Wark Fort
Sunday Jan 26, 2014 #
Orienteering race 59:19 [4] ** 8.4 km (7:04 / km) +240m 6:11 / km
shoes: Inov8 Oroc 340
lovely bit of forest, but pretty easy orienteering, only small time losses, went straight where possible, good pace throughout the race,
6) lost time by crossing the stream at the walkway when it turned out to be unnecessary [10]
16) probably quicker to go round the path to the right [10]
20) kite hung low in pit, stopped 10m beyond [10]
21) came out of control 45° wrong, had to force myself to stop and line up paths, so ended up taking path route [20]
23) misread purple connecting line as a gully, hesitant [10]
4th, 5mins behind Joe Woodley, less than 90secs behind Leon Foster
Saturday Jan 25, 2014 #
running warm up/down 13:00 [2] 1.7 km (7:39 / km) +10m 7:26 / km
shoes: More Mile Cheviot 2
running intervals 42:00 [5] 8.09 km (5:11 / km) +50m 5:02 / km
shoes: More Mile Cheviot 2
hard work, speed not helped by muddy paths on the back straight, pleased with the first one, times for the other two closer to expected
Thursday Jan 23, 2014 #
running 1:03:49 [3] 12.56 km (5:05 / km) +240m 4:38 / km
shoes: Mizuno Wave Ascend 7
good pace this afternoon, banged my right knee climbing over the gate at the top of Farley Hill, only a glancing blow, but it tore my 'skins'
Wednesday Jan 22, 2014 #
Note
(rest day)
Monday Jan 20, 2014 #
running 1:28:12 [2] 12.43 km (7:06 / km) +335m 6:15 / km
shoes: Inov8 X-Talon 212
ground was nicely firmed up by the frost, not much mud at all, long hill through the grounds of Okeover, quite a lot of hesitations over the route, Paul had the map and lost the path completely at the far end of the run, JD led us home, two more hills, felt a bit empty up the first but sorted it and really stayed on at the last
Sunday Jan 19, 2014 #
Kite Hanging/Collecting 1:40:00 [1] 5.5 km (18:11 / km)
shoes: More Mile Cheviot 2
Kite Hanging/Collecting (collecting) 30:00 [1] 3.5 km (8:34 / km)
shoes: More Mile Cheviot 2
Saturday Jan 18, 2014 #
Orienteering 11:00 [2] 1.6 km (6:52 / km)
shoes: Vivobarefoot Breatho trail
easy run around the sites for my coaching assessment
Kite Hanging/Collecting 13:00 [1] 1.73 km (7:31 / km)
shoes: Vivobarefoot Breatho trail
quick hanging of controls for the session
Orienteering (coaching) 25:00 [1] 1.4 km (17:51 / km)
shoes: Vivobarefoot Breatho trail
and finally the coaching session itself, in which, for the second half I had to pair up with Miles and lead him into the wild to relocate
went quite well
Kite Hanging/Collecting 2:00:00 [0] 3.0 km (40:00 / km)
shoes: Vivobarefoot Breatho trail
Kite Hanging/Collecting 28:00 [1] 3.0 km (9:20 / km)
shoes: Vivobarefoot Breatho trail
Thursday Jan 16, 2014 #
running (trails) 1:32:36 [3] 16.65 km (5:34 / km) +240m 5:11 / km
ahr:145 max:196 shoes: Inov8 X-Talon 212
ten mile solution! started at the northe end and got around without taking the same path in the same direction, also without turning and doing the same stretch path twice, for the longest run I've done on my own, threw in a bit of extra climb too
better form than last week, tho had to grit my teeth on a climb after the hour mark
Wednesday Jan 15, 2014 #
running (fartlek) 37:37 [3] 7.0 km (5:22 / km) +140m 4:53 / km
ahr:154 max:186 shoes: More Mile Cheviot 2
Oker as farltek, might've gone for a tempo but the mud would've made that frustrating: brisk first mile, then easy across fields, fast along road, easy (waterlogged fields), sustained effort up to the top, steady along ridge, another effort contouring and on the final mini-climb, easy, followed by another quick road stretch, and steady across the fields before a good last km
more interesting than a plod through the mud
Monday Jan 13, 2014 #
running 1:25:48 [3] 12.52 km (6:51 / km) +325m 6:04 / km
ahr:135 max:199 shoes: Inov8 X-Talon 212
struggled a bit tonight, but still managed to attack the climbs, and didn't fade
Sunday Jan 12, 2014 #
Orienteering race 48:18 [4] 6.9 km (7:00 / km)
shoes: Inov8 X-Talon 212
more aggression today, some tough climbs, but technically not too difficult
3) bearing was a few degress out and I opted to visit the platform/pit to the right, when the control was left [40]
7) went round the bramble and came out at path junction [10]
10) might've been quicker to cut across the light green beneath the powerlines [20]
20) again might've been quicker through the green, I went out and through the semi-open which was fairly rough [20]
9th, 6mins behind Alastair Buckley and the still-mighty Jay-T, no more than satisfactory
Saturday Jan 11, 2014 #
Orienteering race (night) 50:00 [4] 5.8 km (8:37 / km)
shoes: Inov8 Oroc 340
wasn't really racing this evening after a mild stomach upset and no lunch, but didn't really follow my plan of keeping it clean: a messy run at moderate pace, improved in the second half, especially in the tricky scrubland across the reservoir, nailed the last two controls with spot on pace counting
1) hesitant at path junctions [10]
3) ignored the sensible option (right) and went for the indistinct path, lost time trying to find the start of it, but actually think I ended up on it anyway [30]
4) went around the bramble and looped in from behind, better straight [10]
6) tried to aim off left but the undergrowth kept pushing me right, passed a control on a depression, and almost hit mine bang on, but turned away, relocated when the outer path started to climb to the hill summit [4mins]
7) safe around paths, but was overtaken by a young lad who went straighter and picked up another path under the powerlines [30]
8) too safe again (although I'd done a similar leg on last visit here), but hesitant at path junctions [20]
11) overshot slightly - lamp should really have picked out the kite as I passed [10]
these are errors to study and eradicate before BNOC
12mins behind the mighty Jay-T
Friday Jan 10, 2014 #
running 1:06:19 [3] 12.57 km (5:17 / km) +240m 4:49 / km
shoes: Mizuno Wave Ascend 7
hmmm, three hours is too soon after dinner, hampered by a mild stitch for the first half hour, outward split a minute down on last week, not too bad otherwise, more miles
Wednesday Jan 8, 2014 #
running (terrain and trails) 1:11:24 [3] 13.03 km (5:29 / km) +200m 5:05 / km
shoes: Inov8 Oroc 340
why was this so tough? Labouring, the whole way, can't blame it on the wind or the mud, there wasn't much of either, missed out the last loop
Monday Jan 6, 2014 #
running 1:28:00 [3] 13.8 km (6:23 / km) +210m 5:56 / km
shoes: Inov8 X-Talon 212
rain held off, mud wasn't too bad considering, and Lathkill Dale wasn't flooded: pleasant run, good climb from one dale to the other and then at the end, felt that one
Sunday Jan 5, 2014 #
running 27:05 [3] 5.26 km (5:09 / km) +90m 4:45 / km
shoes: Mizuno Wave Ascend 7
Peat Pits race was cancelled due to safety concerns and so to rescue myself from lethargy took a brisk trot up to Pic Tor and back, nice little climb up there and not too muddy
Friday Jan 3, 2014 #
running 1:04:00 [3] 12.4 km (5:10 / km) +240m 4:42 / km
shoes: Mizuno Wave Ascend 7
with rain forecast tomorrow had to get the miles in today if I wanted to stay dry, even had some sunshine, good steady pace
Thursday Jan 2, 2014 #
Note
(I'll do well to hold those positions.)
running (fartlek) 40:39 [3] 6.81 km (5:58 / km)
shoes: Inov8 X-Talon 212
quick run around Stanton before sunset, one steady lap then fartlek, with tough sections uphill across the heather, and faster ones along the little paths, out of breath at the trig point
Wednesday Jan 1, 2014 #
Orienteering race 42:34 [5] ** 9.2 km (4:38 / km) +85m 4:25 / km
shoes: Mizuno Wave Ascend 7
good burn around Bakewell in the rain chasing Aidan Smith (for a while) and then Andy Preston, very pleased with pace, straightforward navigation, finished third, 3mins down
(nominal distance 6.4km)