Training Log Archive: ParkinoIn the 31 days ending May 31, 2016:
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Tuesday May 31, 2016 #
Core Conditioning 20:00 [0]
Monday May 30, 2016 #
running 1:33:46 [2] 13.94 km (6:44 / km) +310m 6:03 / km
shoes: Inov8 X-Talon 212
a loop from the Robin Hood (which doesn't open BH evenings), easy pace, until I took an extension on my own to the stone circle and up across the moor to the trig, heard a cuckoo
Sunday May 29, 2016 #
running tempo 45:08 [4] 9.11 km (4:57 / km) +120m 4:39 / km
shoes: Inov8 X-Talon 190
fast one around trods and trails, three loops, aiming for 5mins p/km
Saturday May 28, 2016 #
running 36:35 [3] 7.03 km (5:12 / km) +120m 4:48 / km
shoes: Inov8 Race Ultra 290
brisk but not tempo, warm out
running warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: Inov8 Race Ultra 290
Friday May 27, 2016 #
Note
(rest day)
Thursday May 26, 2016 #
Mapping 4:30:00 [0] 10.72 km (25:11 / km) +10m 25:04 / km
shoes: Inov8 mudclaw 300
running (terrain with map) 44:36 [2] 3.75 km (11:54 / km) +10m 11:44 / km
shoes: Inov8 mudclaw 300
Wednesday May 25, 2016 #
Note
(sick)
Core Conditioning 15:00 [0]
Tuesday May 24, 2016 #
running warm up/down 16:48 [3] 3.32 km (5:04 / km) +55m 4:40 / km
shoes: Mizuno Wave Hitogami 2
running intervals 19:06 [5] 5.0 km (3:49 / km) +5m 3:48 / km
shoes: Mizuno Wave Hitogami 2
last two sessions followed rest days, but tonight I felt yesterday's run in my legs, reduced the rest time to 70secs anyway
running warm up/down 9:30 [2] 1.58 km (6:01 / km) +20m 5:39 / km
shoes: Mizuno Wave Hitogami 2
Monday May 23, 2016 #
running 1:31:28 [2] 12.64 km (7:14 / km) +365m 6:19 / km
shoes: Inov8 Race Ultra 290
not the best of routes, lots of stiles, slop, slippery limestone, but some good views, easy pace
Sunday May 22, 2016 #
Orienteering race 44:23 [5] 9.64 km (4:36 / km) +10m 4:35 / km
shoes: Mizuno Wave Hitogami 2
very good run on a relatively technical course, at a decent pace - checked my watch a few times and it seemed to have stuck on 4.34 per km, micro time losses only
3rd, 12secs behind Brian Ward, 8s behind Martin Ward, dammit
Friday May 20, 2016 #
Core Conditioning 25:00 [0]
Thursday May 19, 2016 #
Mapping 4:45:00 [0] 10.0 km (28:30 / km) +30m 28:05 / km
shoes: Inov8 mudclaw 300
running (terrain) 49:33 [2] 6.03 km (8:13 / km) +25m 8:03 / km
shoes: Jalas FLX
Wednesday May 18, 2016 #
running warm up/down 18:04 [3] 3.67 km (4:55 / km) +60m 4:33 / km
shoes: Mizuno Wave Hitogami 2
running intervals 17:44 [5] 5.0 km (3:33 / km) +10m 3:31 / km
shoes: Mizuno Wave Hitogami 2
another good set, very even paced, next time I'll need to go faster or reduce the rest time
running warm up/down 7:30 [2] 1.37 km (5:28 / km) +15m 5:11 / km
shoes: Mizuno Wave Hitogami 2
Monday May 16, 2016 #
running 1:25:04 [2] 12.73 km (6:41 / km) +365m 5:51 / km
shoes: Inov8 Race Ultra 290
beautiful evening, unusual run with most of the climb in the second half, this meant we could enjoy the bluebells as we went up hill
Sunday May 15, 2016 #
Orienteering race 47:15 [5] 8.0 km (5:54 / km)
shoes: Inov8 X-Talon 212
nominal distance 7.3km
good middle training, in terms of distance and course planning, technically it was going to be easy so went at it aggressively, came unstuck with 1:5000 scale ignoring my control and overshooting, nice wood
Garmin failed to start so distance is an estimate
12th, 8mins behind Richard Robinson
Saturday May 14, 2016 #
running 40:01 [3] 7.69 km (5:12 / km) +120m 4:50 / km
shoes: Inov8 X-Talon 212
most pleasant, good progress this evening with no great effort, traditionally I stop when I reach the A6, but ran all the way home today
Friday May 13, 2016 #
Note
(rest day)
Thursday May 12, 2016 #
Mapping 5:30:00 [0] 14.3 km (23:05 / km) +20m 22:55 / km
shoes: Inov8 mudclaw 300
Wednesday May 11, 2016 #
running warm up/down 17:37 [3] 3.44 km (5:07 / km) +50m 4:46 / km
shoes: Mizuno Wave Hitogami 2
running intervals 18:44 [5] 5.05 km (3:43 / km) +10m 3:40 / km
shoes: Mizuno Wave Hitogami 2
best set of intervals for a year or more, though that's not saying much
running warm up/down 9:37 [2] 1.61 km (5:58 / km) +20m 5:37 / km
shoes: Mizuno Wave Hitogami 2
Tuesday May 10, 2016 #
Core Conditioning 20:00 [0]
Monday May 9, 2016 #
running 1:20:49 [2] 12.44 km (6:30 / km) +275m 5:51 / km
shoes: Inov8 Race Ultra 290
very pleasant run, bluebell beech woods at Linacre looking particularly fine, slight stitch early on due to a ribena consumed an hour before the run
Sunday May 8, 2016 #
Orienteering race (urban) 45:58 [5] 9.37 km (4:54 / km) +55m 4:46 / km
shoes: Mizuno Wave Hitogami 2
pretty straightforward, but warm and I ran at the edge of my limit, which meant I started to get vague around halfway, put off by other competitors
#16 control on path (it seemed) but was actually tucked in on the left, ran past (because the guy in front did [10]
#17 unmapped buildings in olive green, missed right [30]
#20 missed alleyway because suburban driveways looked liked part of roard [20]
6th 3.20m down on Brian Ward
McCartney beat me even though I watched him drop 30secs by overshooting badly on the control in Church Car Park
Mapping 2:30:00 [0] 6.0 km (25:00 / km) +20m 24:35 / km
shoes: Inov8 mudclaw 300
saw an adder, it saw me
Saturday May 7, 2016 #
running 58:51 [2] 10.64 km (5:32 / km) +190m 5:05 / km
shoes: Inov8 Race Ultra 290
easy one out to see the bluebells in Clough Wood, started to rain the moment I stepped out of the door, but it was warm rain and the trip was worth it: dazzling, some of the best I've ever seen, and finally went on the top path around the spur, interesting bit of wood too
Thursday May 5, 2016 #
Mapping 4:00:00 [0] 12.2 km (19:40 / km) +40m 19:21 / km
shoes: Inov8 mudclaw 300
running (terrain and trails) 27:31 [2] 5.69 km (4:50 / km) +20m 4:45 / km
shoes: Jalas FLX
Wednesday May 4, 2016 #
Mapping 2:30:00 [0] 5.7 km (26:19 / km) +80m 24:35 / km
shoes: Jalas FLX
running warm up/down 10:37 [3] 2.0 km (5:19 / km) +45m 4:46 / km
shoes: Mizuno Wave Hitogami 2
running intervals 5:30 [5] 1.6 km (3:26 / km)
shoes: Mizuno Wave Hitogami 2
(should've had a rest time of less than the interval, more like 40secs)
running warm up/down 5:00 [2] 0.86 km (5:49 / km) +5m 5:39 / km
shoes: Mizuno Wave Hitogami 2
Tuesday May 3, 2016 #
running 38:07 [2] 7.03 km (5:25 / km) +120m 5:00 / km
shoes: Inov8 Race Ultra 290
nice and easy around Oker, when I say 'easy', I mean slow ...
Monday May 2, 2016 #
running 1:24:24 [3] 13.7 km (6:10 / km) +430m 5:19 / km
shoes: Inov8 Race Ultra 290
same loop as January but in the light and with only Chris Millard for company - so a good steady pace, one brief loo break, and a pause at the trig point, about 14mins faster
Sunday May 1, 2016 #
Note
(rest day)
Brown Clee Hill: 16th, 17mins (BE)
New Beechenhurst: 18th, 15mins (JL)
Thrunton & Callaly: 9th, 12mins (BS)
Winterfold: 16th, 11mins (BE)
Dalegarth (M40): 15th, 32mins (JL)
Wharncliffe (M40): 30th, 47mins (BE)
the Wharnecliffe course exposed my lack of fitness, big physical improvement the next year, and the year after that, I was in good shape in 2014, but my performance was flattered by a reduced field (no BE or JL)
need to push on to another level of fitness/speed
Note
Naphill: 10th, 8.5mins (BE)
Brereton Spurs: 9th, 7mins (BE)
Stanton Moor: 10th, 6mins (JL)
Strensall Common: 10th, 7mins (RB)
How's that for consistent. At first sight, it looks like I do better at middle distance, but the field is rarely full strength and minutes behind the winner count approximately double