Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 31 days ending Mar 31, 2016:

activity	#	time	miles		km		+m
Mapping	9	31:50:00	35.35	(54:02)	56.89	(33:34)	1860
running	10	8:33:39	55.12	(9:19)	88.7	(5:47)	1585
Orienteering	6	5:28:35	28.53	(11:31)	45.92	(7:09)	1295
Core Conditioning	3	55:00
Total	27	46:47:14	119.0		191.51		4740
[1-5]	15	14:02:14

4:50

0:00

» now

Thursday Mar 31, 2016 #

6 PM

running 36:19 [3] 7.04 km (5:10 / km) +120m 4:45 / km
shoes: Inov8 X-Talon 212

Oker Loop
can't remember the last time I did this route, the old favourite, certainly not this winter, the railway path has been widened and prepped for turning into a cycle track, a bit slippy on the ascent but one of my quickest, I think, felt good

Wednesday Mar 30, 2016 #

10 AM

Mapping 4:00:00 [0] 6.9 km (34:47 / km) +220m 30:00 / km
shoes: Jalas FLX

Shining Cliff

Monday Mar 28, 2016 #

11 AM

Orienteering race 35:22 [5] 5.19 km (6:49 / km) +115m 6:08 / km
shoes: Jalas FLX

JK Relay, Storthes Hall, Senior Men
given second leg so I could be 'in a race', but JD came back 12mins behind the leaders - must have been tired (and unmotivated) - so I ran alone again, good fun, if slippy, should've gone round the top to #10 (I wonder if the pack runners did)

we'd be better off on Men's Short

Sunday Mar 27, 2016 #

1 PM

Orienteering race 1:21:44 [5] 11.8 km (6:56 / km) +330m 6:05 / km
shoes: Inov8 X-Talon 212

JK Individual, Kilnsey Moor
better, but tough physically, laboured on the hills, left hip slightly sore (from the hills at Wass Forest?)

15th, 19mins down on James Logue, less than 12 on the rest

JK Kilnsey Moor RG

Saturday Mar 26, 2016 #

12 PM

Orienteering race 1:16:01 [5] 8.05 km (9:27 / km) +300m 7:58 / km
shoes: Inov8 Oroc 340

JK Individual, Wass Forest
much more enjoyable than anticipated, but tough, slow up the hills, mind melted at #14, disappointing result

23rd, almost 20mins down on James Logue

JK Wass Forest RG

Friday Mar 25, 2016 #

Event: JK 2016

2 PM

Orienteering race (sprint) 19:57 [5] 3.88 km (5:09 / km) +55m 4:48 / km
shoes: Mizuno Wave Hitogami 2

JK Sprint, Leed University
disappointing, had trouble using the magnifier, got confused by a canopy that was a building, missed an underpass, got a lot of the micro-routes wrong, didn't go at it too hard after early mistakes, enjoyed running up the steps

23rd, 3mins down on James Logue

JK Sprint RG

Thursday Mar 24, 2016 #

3 PM

Mapping 2:30:00 [0] 6.0 km (25:00 / km) +170m 21:54 / km
shoes: Jalas FLX

Shining Cliff, from the Ambergate entrance, along the north bank of the brook

Tuesday Mar 22, 2016 #

10 AM

Mapping 3:55:00 [0] 6.3 km (37:18 / km) +210m 31:58 / km
shoes: Inov8 mudclaw 300

Shining Cliff, the centre thereof (i.e. below the cabins), confirmed the boulder where the control was hung at the last event was unmapped (30m and one contour from the correct boulder - which was buried in holly, or were buried, because I found 3 of about the same dimensions)

Monday Mar 21, 2016 #

6 PM

Core Conditioning 15:00 [0]

KV's core-conditioning and hip stretches

tight quads so gave the Monday night run a miss

Sunday Mar 20, 2016 #

11 AM

running race 54:13 [5] 9.22 km (5:53 / km) +415m 4:48 / km
shoes: Inov8 X-Talon 212

Wolf's Pit Fell Race
Paul encouraged me to go along in search of a faster run, felt okay, but didn't really perform and with Dai Bedwell getting further away I gave up trying towards the end, coughing a bit now, no issues with new shoes on their first outing

Saturday Mar 19, 2016 #

9 AM

Mapping (32500) 3:25:00 [0] 6.88 km (29:48 / km) +260m 25:04 / km
shoes: Jalas FLX

a wander through the brambles of Shining Cliff, not as bad as I had feared

Friday Mar 18, 2016 #

Note

(self-)diagnosed a tight lower back as the root of my niggles so have started to do a few yoga exercises before breakfast, used to do these regularly, end of first week and it seems to have helped

Thursday Mar 17, 2016 #

5 PM

running 57:07 [3] 10.37 km (5:30 / km) +165m 5:06 / km
shoes: Inov8 X-Talon 190

Stanton Spirals
sunset run on Stanton, steady after yesterday's O tempo session, very dry up there now

Wednesday Mar 16, 2016 #

11 AM

Orienteering race 40:30 [5] 6.87 km (5:54 / km) +155m 5:18 / km
shoes: Jalas FLX

Military League, Hardwick Hall, Blue
worked as a good tempo session, some climbs, not much undergrowth, clean run but dead easy navigation

1st, 2mins clear

Tuesday Mar 15, 2016 #

10 AM

Mapping 3:30:00 [0] 6.0 km (35:00 / km) +280m 28:23 / km
shoes: Inov8 mudclaw 300

more Shining Cliff, pits and windblow

Monday Mar 14, 2016 #

6 PM

running 1:28:22 [2] 14.02 km (6:18 / km) +240m 5:48 / km
shoes: Inov8 Race Ultra 290

Clough Woods, Stanton Moor, Peak Tor, Derwent
surprisingly dry through Cambridge Woods, the weekend has really dried things out, also felt pretty good throughout, no niggles, only problem is the lamp battery which again switched straight to conservation mode

Sunday Mar 13, 2016 #

Event: CompassSport Cup Heat

12 PM

running race 1:05:07 [5] 9.62 km (6:46 / km) +220m 6:04 / km
shoes: Inov8 mudclaw 300

CS Cup Heat, Haywood Warren
perfect weather, lovely varied mostly runnable forest, running quite well with no complaints from the body, I guess I shall need to work at keeping my pace high, tidy run, but possible route choice error going straight to #5

3rd, 12mins behind Nathan Lawson, 1min behing Andy Hemsted

Haywood Warren RG

Saturday Mar 12, 2016 #

9 AM

Mapping 4:25:00 [0] 7.15 km (37:04 / km) +230m 31:56 / km
shoes: Inov8 mudclaw 300

more wanderings on Shining Cliff, found two unmarked streams (ditches) and they're not new

Thursday Mar 10, 2016 #

7 PM

running warm up/down 19:00 [3] 3.64 km (5:13 / km) +55m 4:51 / km
shoes: Mizuno Wave Hitogami 2

around the Dimple and Morledge before intervals

running intervals 15:15 [5] 3.24 km (4:42 / km) +5m 4:40 / km
shoes: Mizuno Wave Hitogami 2

3 x 1km, off 90secs: 3.48 3.53 3.50

aiming for four intervals under 3.50, failed, the right knee started to stiffen on the third so left it there

running warm up/down 7:45 [2] 1.21 km (6:24 / km) +25m 5:48 / km
shoes: Mizuno Wave Hitogami 2

easy jog back home

Wednesday Mar 9, 2016 #

7 PM

running (trails) 53:09 [3] 9.6 km (5:32 / km) +120m 5:13 / km
shoes: Inov8 mudclaw 300

Stanton Spirals
steady one around Stanton, not too muddy, the headlamp went straight into conservation mode when I turned it on despite having charged late this pm

Tuesday Mar 8, 2016 #

7 PM

Core Conditioning 15:00 [0]

KV's core conditioning and hip stretches

Monday Mar 7, 2016 #

10 AM

Mapping 4:50:00 [0] 7.66 km (37:52 / km) +250m 32:33 / km
shoes: Inov8 mudclaw 300

long session in the sunshine at Shining Cliff

Sunday Mar 6, 2016 #

Event: DVO Level B - Longshaw

10 AM

running warm up/down 14:27 [2] 2.28 km (6:20 / km)
shoes: Jalas FLX

steady jog to the start

Orienteering race 1:10:01 [5] 9.73 km (7:12 / km) +320m 6:11 / km
shoes: Jalas FLX

Longshaw Level B, Short Brown
early start, pretty clean run, just a few sub-optimal lines through the terrain, some unmarked paths as well, after the crossing navigation was minimal, didn't have the legs, got a bit bored

Longshaw RG

Orienteering 5:00 [3] 0.4 km (12:30 / km) +20m 10:00 / km
shoes: Jalas FLX

easy jog back to assembly

Friday Mar 4, 2016 #

7 PM

running warm up/down 17:00 [3] 3.31 km (5:08 / km) +40m 4:51 / km
shoes: Mizuno Wave Hitogami 2

steady run around Morledge and down to the park before intervals

running intervals 29:00 [5] 4.29 km (6:46 / km) +10m 6:41 / km
shoes: Mizuno Wave Hitogami 2

4 x 1km, off 90secs: 3.56 3.58 3.54 3.59

can't remember the last time I did a set of these, I was planning to start doing them again a month ago, about the time I got that cold, bit wary about the calf, so didn't go all out (any excuse!), intensity 4.5, reasonably pleased, but need to be going sub-3.50

running warm up/down 7:23 [2] 1.2 km (6:09 / km) +20m 5:41 / km
shoes: Mizuno Wave Hitogami 2

easy run home

Thursday Mar 3, 2016 #

10 AM

Mapping 2:45:00 [0] 5.0 km (33:00 / km) +110m 29:44 / km
shoes: Inov8 mudclaw 300

Shining Cliff, surveying the slope below the quarries, much better than expected, how come the last few events have missed this area and only taken us through the grot?

5 PM

running (trails) 49:32 [3] 9.66 km (5:08 / km) +150m 4:45 / km
shoes: Inov8 X-Talon 190

Stanton Spirals
a brisk run on the moor at dusk with three hill efforts after 3km and another towards the end of the run, felt really good, no complaints from the knee or calf

Tuesday Mar 1, 2016 #

12 PM

Mapping 2:30:00 [0] 5.0 km (30:00 / km) +130m 26:33 / km
shoes: Inov8 mudclaw 300

Shining Cliff along the path from Peat Pit to the quarries

6 PM

Core Conditioning 25:00 [0]

KV's core conditioning, lower body and hip stretches

« Earlier | Later »