Training Log Archive: ParkinoIn the 31 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
running warm up/down 6:00 [2] 1.0 km (6:00 / km)
(injured) shoes: Mizuno Wave Ascend 7
Orienteering race (urban) 46:52 [4] 9.75 km (4:48 / km) +20m 4:45 / km
(injured) shoes: Mizuno Wave Ascend 7
took a painkiller before the race, but it was freedom of movement rather than pain from the rib that effected performance, and yesterday's efforts, reasonable pace but no zip at all, interesting course but technically straightforward
#7 felt the path was heading to far left (west) than the map suggested so ignored the little hill and turned right until I realised our control was on a little hill (should've realised earlier) [20]
5th, 2.5 behind Brian Ward, 31secs behind 2nd place :(
http://www.log.routegadget.co.uk/rg2/index.php#52
Saturday Aug 30, 2014 #
Orienteering race (urban) 31:34 [5] 6.19 km (5:06 / km) +60m 4:52 / km
shoes: Mizuno Wave Ascend 7
took a while to appreciate the scale (1:4000), couple of hesitations, and a detour because I was puzzled by appearance of pale yellow on the map, but didn't run fast enough - difficult to gauge these 'urban sprints'
#4 saw a gap that wasn't so picked left route, right would've have been better to the only gap available [20secs]
#5 didn't spot the driveway, overshot [10]
#13 hesitant in first part of leg [10]
#16 underpass brought us out further in than expected, had to change route, saw 'pale yellow' and by the time I'd finished puzzling about it I'd missed turning, an extra 80m [20]
5th, 2.5mins behind Martin Ward
Orienteering race (urban) 29:52 [5] 5.6 km (5:20 / km) +45m 5:08 / km
shoes: Mizuno Wave Ascend 7
took a heavy fall on a derelict car park near #2, bruised rib and scraped elbow (and map!), bit shook up, gonna be feeling this for a while, ran faster but tired after maybe two thirds, pretty good run
#2 fall [10]
#8 possibly using the right underpass was better, shorter and straighter, had to go around fence and encountered some stairs [20]
#13 kept it simple avoiding the canopies/stairwells, in this instance, a mistake [10]
#24 possibly quicker staying high because the cobbles were slippy, also overshot a little [10]
4th, 3mins behind Billenicus
http://www.syo.routegadget.co.uk/rg2/#92
Friday Aug 29, 2014 #
Core Conditioning 10:00 [0]
Thursday Aug 28, 2014 #
running warm up/down 26:00 [2] 3.0 km (8:40 / km) +30m 8:15 / km
ahr:128 max:160 shoes: Inov8 Oroc 340
from the SE entrance to the start, stopping to take photos, easy pace ... but easy through heather and marsh grass ain't so easy
Orienteering 42:15 [4] 5.87 km (7:12 / km) +80m 6:44 / km
ahr:158 max:168 shoes: Inov8 Oroc 340
test running the adjusted long course, trying harder this time, gritting my teeth, and ended up taking longer, the adjustments must've added 30secs, reckon this week's route on the long leg was slightly less optimal
running warm up/down 16:00 [2] 2.1 km (7:37 / km) +30m 7:07 / km
shoes: Inov8 Oroc 340
Wednesday Aug 27, 2014 #
running warm up/down 15:38 [3] 3.03 km (5:10 / km) +40m 4:50 / km
ahr:137 max:150 shoes: Mizuno Wave Ascend 7
running intervals 33:35 [5] 4.7 km (7:09 / km) +20m 7:00 / km
ahr:161 max:174 shoes: Mizuno Wave Ascend 7
1 x .7km off 90secs: 2.37
it was already too dark under the railway bridge to be safe so I did the last two around the park and then a shorter one back along the Derwent on the way home, an improvement on the last time out, average HR during the intervals was over 160 in all but the first, is that good or bad?
running warm up/down 5:11 [2] 0.76 km (6:49 / km) +30m 5:42 / km
ahr:148 max:173 shoes: Mizuno Wave Ascend 7
Tuesday Aug 26, 2014 #
Note
I've been saying over and over again I lack strength/I need to work on my strength. The hill intervals address this to an extent, as will some terrain work, but the fact is I'm a bit soft around the middle and I think this is why the tougher areas always seem to knock the stuffing out of me
Core Conditioning 10:00 [3]
Monday Aug 25, 2014 #
running 1:36:16 [3] 16.76 km (5:45 / km) +350m 5:12 / km
ahr:141 max:166 shoes: Inov8 Trailroc 245
better form tonight and a quicker run (less than 2mins of pauses), rain held off until we climbed out of Belper, didn't feel like over ten miles
Saturday Aug 23, 2014 #
Mapping 3:00:00 [0] 4.0 km (45:00 / km) +50m 42:21 / km
shoes: Vivobarefoot Breatho trail
walk around the country park and the housing estates beyond with Steve K, checking what needs to be re-surveyed/drawn, should be a very nice urban area, if you like variety
running 45:01 [3] 8.29 km (5:26 / km) +130m 5:02 / km
ahr:148 max:166 shoes: Inov8 Trailroc 245
had to pay a visit to Linacre after the mapping, warm and hungry, but forgot about that in the woods, went clockwise, including an exercusion into the irresistibly runnable bits of the wood, not fast
Friday Aug 22, 2014 #
running intervals 33:42 [4] 6.07 km (5:33 / km) +150m 4:56 / km
ahr:142 max:167 shoes: Mizuno Wave Ascend 7
hill intervals: 8x42secs off 60secs (jog) approx 150m and 15m climb, tried to adhere to the rest time
roundabout way back home by way of a warm down (8mins)
Thursday Aug 21, 2014 #
Note
(sick)
Wednesday Aug 20, 2014 #
running (terrain) 16:05 [2] 2.24 km (7:11 / km) +15m 6:57 / km
ahr:130 max:150 shoes: Inov8 Oroc 340
Orienteering 25:33 [4] ** 3.6 km (7:06 / km) +50m 6:38 / km
ahr:145 max:164 shoes: Inov8 Oroc 340
test running the short course to check how tough the going would be and how fair the control sites were, didn't run hard, will have to bin short leg because there's a pile of bracken in between, not fun
Orienteering 21:40 [4] 3.14 km (6:54 / km) +55m 6:21 / km
ahr:152 max:164 shoes: Inov8 Oroc 340
Monday Aug 18, 2014 #
running hills 1:45:27 [2] 12.48 km (8:27 / km) +420m 7:14 / km
ahr:137 max:170 shoes: Inov8 Trailroc 245
always fancied a run up the spectacular Chrome Hill, tough little route, but plenty of breathers at the summits waiting for the others, didn't enjoy the descent from Parkhouse
Saturday Aug 16, 2014 #
running warm up/down 6:00 [2] 0.9 km (6:40 / km) +60m 5:00 / km
ahr:135 max:157 shoes: Inov8 Oroc 340
Orienteering 41:37 [4] *** 6.0 km (6:56 / km) +60m 6:36 / km
ahr:157 max:168 shoes: Inov8 Oroc 340
test run of the new and improved long course, better form than the last test run, took longer than I'd hoped but it's a good course so it'll have to do, not much path running
running warm up/down 4:00 [2] 0.8 km (5:00 / km)
shoes: Inov8 Oroc 340
Thursday Aug 14, 2014 #
Note
(sick)
Tuesday Aug 12, 2014 #
Note
(rest day)
Monday Aug 11, 2014 #
running 1:09:52 [2] 9.92 km (7:03 / km) +380m 5:55 / km
ahr:133 max:168 shoes: Inov8 Trailroc 245
north from the White Lion, Starkholmes, a lot of climb on this one, but over three minutes of standing around, welcome really cause I want a relatively light week
Sunday Aug 10, 2014 #
Note
(rest day)
Scottish Six Days scores dropped off to lift me to a high of 128th. I'd say I was a tad flattered by this position, but as we know the rankings do not lie.
Saturday Aug 9, 2014 #
Note
(rest day)
Five fairly good performances, five fairly good results (depending on start times/others). I'm nothing if not consistent. Without ever troubling the leaders or finishing higher than 7th (11th on combined course), rewarded with 6th position overall, which was also 3rd Briton.
(Would've been 5th but for the voiding of the last four legs at Hampsfell.)
Friday Aug 8, 2014 #
Orienteering race 1:06:31 [5] *** 7.2 km (9:14 / km) +320m 7:34 / km
ahr:155 max:168 shoes: Inov8 Oroc 340
Thursday Aug 7, 2014 #
Orienteering race 1:00:28 [5] *** 6.3 km (9:36 / km) +315m 7:41 / km
ahr:155 max:167 shoes: Inov8 X-Talon 190
Tuesday Aug 5, 2014 #
Orienteering race 1:13:16 [5] *** 6.3 km (11:38 / km) +285m 9:29 / km
ahr:153 max:173 shoes: Inov8 Oroc 340
word was the forest was rough and unpleasant, but I enjoyed it, certainly an advantage not be starting early, again my pace varied, but subjectively I think I might have been running not far below yesterday's middle distance pace (which means I was running fast enough yesterday)
#1 using the edge would've provided a more certain attack point, very hesitant when I reached the ridge and challenged by the task of finding a pit among the windblow [20]
#3 slow to commit to route, possibly better to go out to track [20]
#5 erred on safe side aiming to hit ride early [20]
#6 navigated most of the way to #10 (because the line from 10-11 was bent just outside the circle) and ran into trouble on the way, finding myself the wrong side of the high fence, two high fences in fact [3.5mins]
#8 lost concentration when passed my Matthew Speake and noticed the M21L control, reading it as a hill not a dot knoll [40]
#9 good line but hesitant [15]
#15 contoured but should have gone straight, found myself with a climb at the end (which I walked) [30]
#17 stayed high out of the control, evidently not the quickest line [15]
#21 indecisive, almost changed my route, then saw a gap in the trees early and went for it, knowing it would lead me to the clearing left of the control, slow [40]
#23 better to followed ridge than re-entrant, found myself at the back of the little hill with a fallen tree between me and the control [40]
according to Winsplits (using a factor of 0.1) I lost 8.5mins, some of that was variations in pace, I think
7th, 18mins behind Max Cole! 10 behind JL
Monday Aug 4, 2014 #
Orienteering race 40:01 [5] *** 3.8 km (10:32 / km)
ahr:158 max:170 shoes: Inov8 Oroc 340
there were already a few tracks around the place whe I started (11:20), tried to attack but still not able to get close to 100%, no mistakes, then again plenty of small hesitations:
#2 may have been better line closer to lake towards end of leg [10]
#4 took a circuitous line into control crossing second marsh [15]
#5 nailed it, but slowed up in order to do so [10]
#7 skirted the open instead of driving straight through to flag [10]
#8 lost concentration when slipping down ridge, very hestitant, had to resist turning back to visit control on hill [30]
#9 nailed it, but slowed up in order to so so [10]
#10 got caught up in some rough stuff, slow [20]
#14 diverted around marsh, didn't need to [10]
#17 slow up the hill [10]
#18 hestitant (and tired), boulders were a long way into marsh [10]
#19 got caught up in some windblown and pushed off-line [15]
8th, 10mins behind Niklas Bratt, only 6.5 behind JL
Sunday Aug 3, 2014 #
Orienteering race 1:11:23 [5] *** 8.4 km (8:30 / km) +280m 7:17 / km
ahr:152 max:161 shoes: Inov8 X-Talon 190
slow going through marsh, especially when into driving rain, my pace was very uneven (accounting for most time lost), pleased not fade after feeling off-colour the previous few days
#3 took a nice line left minimizing marsh, but extra distance probably made it slower [30]
#5 passed within 10m above the crag, paused and went up to control higher up (though I guessed it was wrong), failed to nail control from there, low route would've been better [150+]
#8 hesitant on other side of ridge because the marsh seemed closer than expected [15]
#12 was heading for wrong knoll after finding unmarked crag, but readjusted [15]
11th, 13mins behind JL
Saturday Aug 2, 2014 #
Note
(sick)
Friday Aug 1, 2014 #
Note
(sick)