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Training Log Archive: Parkino

In the 31 days ending Aug 31, 2017:

activity	#	time	miles		km		+m
running	15	12:55:23	81.38	(9:32)	130.97	(5:55)	2240
Orienteering	7	6:19:32	30.48	(12:27)	49.06	(7:44)	1210
Mapping	3	5:30:00	8.57	(38:29)	13.8	(23:55)	220
Kite Hanging/Collecting	1	2:00:00	4.72	(25:25)	7.6	(15:47)	250
Core Conditioning	5	48:00
Total	31	27:32:55	125.16		201.43		3920
[1-5]	26	26:44:55

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Thursday Aug 31, 2017 #

6 PM

running 58:40 [3] 9.89 km (5:56 / km) +170m 5:28 / km
shoes: Inov8 X-Talon 212

Rabbit Warren, Gibbet Moor
first visit to Chatsworth Estate before map update, got caught up in a load of big wet tussocks, but nothing on the map to suggest tough going, no marsh, apart from that all pretty easy, I used to think the climb to Hob Hurst was significant, it's not

Tuesday Aug 29, 2017 #

6 PM

running warm up/down 16:30 [3] 3.17 km (5:12 / km) +30m 4:58 / km
shoes: Mizuno Wave Hitogami 2

around Morledge and the meadow before intervals

running intervals 16:12 [5] 4.5 km (3:36 / km)
shoes: Mizuno Wave Hitogami 2

4 x 1km, off 90secs, plus 1 x 0.5km: 3.32 3.41 3.38 3.41 and 1.40

pretty good, mind wandered a bit and I reckon that might have permitted a slight drop in pace, the Garmin records a 3-5 second discrepancy between 'time' and 'moving time', which is strange as I start and stop the watch on the run and do not stop in between - any ideas? - times above are the longer of the two, also noticed I run the first half km faster than the second by about 15secs, due to a fast start, I guess

running warm up/down 5:42 [2] 0.71 km (8:02 / km) +20m 7:02 / km
shoes: Inov8 X-Talon 212

jog back from the cycle path

Monday Aug 28, 2017 #

6 PM

Kite Hanging/Collecting 2:00:00 [1] 7.6 km (15:47 / km) +250m 13:34 / km
shoes: Inov8 X-Talon 212

Eyam: tagging controls (sometimes thru chest high bracken) and checking some bits of the map

Sunday Aug 27, 2017 #

10 AM

running long 1:55:57 [3] 20.35 km (5:42 / km) +360m 5:14 / km
shoes: Inov8 X-Talon 212

Big Moor Loop
I know it's summer and it's all about speed but I wanted to get out there in the countryside and run, optimal conditions underfoot, but warm, not much wind, energy levels varied and had to work at it, 3mins slower than October last year

Saturday Aug 26, 2017 #

6 PM

Core Conditioning 10:00 [0]

KV's core conditioning

Friday Aug 25, 2017 #

10 AM

Orienteering 49:49 [2] 4.13 km (12:04 / km) +80m 11:00 / km
shoes: Inov8 Arctic Talon 275

a little map check course on Eyam, mixture of running, walking, and standing still

11 AM

Mapping 1:45:00 [1] 4.0 km (26:15 / km) +100m 23:20 / km
shoes: Inov8 Arctic Talon 275

map checks and control tagging on Eyam, had to fight through dense bracken in places, which will be dead and lying down by the time of the event

Thursday Aug 24, 2017 #

6 PM

running warm up/down 16:50 [3] 3.13 km (5:23 / km) +35m 5:06 / km
shoes: Mizuno Wave Hitogami 2

around Morledge and the Meadow before intervals

running intervals 18:05 [5] 5.0 km (3:37 / km)
shoes: Mizuno Wave Hitogami 2

5 x 1km, off 100secs: 3.33 3.35 3.36 3.38 3.43

more pleased with this set than last weeks' - because I really wanted to bail out but didn't, first two were nice, but the others were tough and the last one felt much slower, cadence dropped

C • 1km 2

running warm up/down 4:26 [1] 0.38 km (11:40 / km) +20m 9:14 / km
shoes: Mizuno Wave Hitogami 2

walk/jog back home

Wednesday Aug 23, 2017 #

9 PM

Core Conditioning 5:00 [0]

glute actitvation
planned an interval session for the evening but felt washed out all day and decided to postpone until Thursday

Monday Aug 21, 2017 #

6 PM

running 1:42:51 [3] 15.67 km (6:34 / km) +280m 6:02 / km
shoes: Inov8 Race Ultra 290

Hall Dale, Whitesprings, Upper Moor, Wirestone, Bottom & Farley Moor
surprisingly pleasant run, nice detour through Upper Moor along a beech avenue and twisting little mtb trail, good form

Sunday Aug 20, 2017 #

10 AM

Orienteering race (urban) 41:42 [5] 9.07 km (4:36 / km) +20m 4:33 / km
shoes: Mizuno Wave Hitogami 2

Lincoln City Race, Birchwood, MV
mispunched, forgot to visit control and crossed road instead already on my way to next control, not too bothered, it was a good hard run and the mistake happened as I struggled to maintain pace at the end, other mistake was a very hard to see blocked path which caught many out

Lincoln RG

Thursday Aug 17, 2017 #

6 PM

Orienteering race 30:52 [5] 4.91 km (6:17 / km) +70m 5:52 / km
shoes: Inov8 Arctic Talon 275

SYO Local, Redmires, Green
good middle distance training in a lovely fast and interesting little area, didn't feel too spritely after yesterday's intervals, but gritted my teeth to keep the pace up (ankle bandage was slightly annoying), one blip when I failed to notice there were two wall/gates to cross not one and turned back for 15m, lost 20-30secs

Wednesday Aug 16, 2017 #

6 PM

running warm up/down 10:17 [2] 1.95 km (5:16 / km) +35m 4:50 / km
shoes: Mizuno Wave Hitogami 2

around Morledge and down to the cycle path as warm up for intervals

running intervals 19:29 [5] 4.43 km (4:24 / km) +10m 4:21 / km
shoes: Mizuno Wave Hitogami 2

4 x 1km, off 90secs: 3.34 3.44 3.47 3.34

decent, first and last were straight and flat, the middle two had a hump in (5m) and a gate (I've taken the 'moving time' for the stats), think I'll stick to the flat and add one more rep next week

running warm up/down 5:00 [2] 0.74 km (6:45 / km) +30m 5:37 / km
shoes: Mizuno Wave Hitogami 2

jog back through the Arc Centre car park

Monday Aug 14, 2017 #

5 PM

Mapping 45:00 [1] 2.7 km (16:40 / km) +60m 15:00 / km
shoes: Inov8 X-Talon 212

a little bit of Eyam (the gullies near the start of the last event), had to run back to the car to get to the pub on time

6 PM

running 1:50:07 [3] 17.88 km (6:10 / km) +320m 5:39 / km
shoes: Inov8 X-Talon 212

Birchen Edge, Eaglestone, White Edge, Gardom's Edge
longer and quicker than anticipated (Andy M was on form), bit laboured after 12km, but steady

Saturday Aug 12, 2017 #

8 AM

running warm up/down 5:30 [2] 1.0 km (5:30 / km) +10m 5:14 / km
shoes: Mizuno Wave Hitogami 2

one circuit as a warm up, followed by sneaky glute activation session

9 AM

running race 19:45 [5] 5.0 km (3:57 / km) +40m 3:48 / km
shoes: Mizuno Wave Hitogami 2

Whitworth Thread
aiming for 20mins today with a target of 19:30 by the end of Sept, forgot that my Garmin underestimates the distance of this course and thought I was falling short of 20min pace, but decided to push harder on the third lap anyway, because that's where it usually gets tough, and went on from there to get within 5secs of my PB, pleased

Friday Aug 11, 2017 #

4 PM

running 1:00:46 [3] 8.76 km (6:56 / km) +280m 5:59 / km
shoes: Inov8 X-Talon 212

Middle Moor, Leygatehead Moor, Burnt Hill
went to see a farmer at Chinley with Paul followed by a run on the west side of Kinder, tried to avoid going as far as the reservoir but ended up in heather as a result, bit of a tramp, but felt good and could have gone harder if Paul hadn't been struggling

Thursday Aug 10, 2017 #

7 PM

running tempo 44:03 [4] 9.04 km (4:52 / km) +120m 4:34 / km
shoes: Inov8 X-Talon 212

Stanton Spirals
thought of doing intervals but the evening was too nice for that so decided to do a tempo around Stanton, steady until I got onto the moor, then foot on the gas for 8km

Wednesday Aug 9, 2017 #

3 PM

Mapping 3:00:00 [1] 7.1 km (25:21 / km) +60m 24:19 / km
shoes: Inov8 Trailroc 245

last proper survey visit: sorting out the nonsense east of the wall

Tuesday Aug 8, 2017 #

Note
(rest day)

tired, low-energy, ankle still a bit sore, and it rained all day

Monday Aug 7, 2017 #

6 PM

running 1:23:13 [2] 13.1 km (6:21 / km) +160m 5:59 / km
shoes: Inov8 Race Ultra 290

Somewhere in mid-Derbyshire
easy one through gentle hills and arable land north of Derby, body was aching earlier today, but glad I got out didn't feel too bad

Sunday Aug 6, 2017 #

Note
(rest day)

Very pleased with overall perfromance and results at Deeside: 9th, with four top ten places, including one from a 10:07 start, and within 10mins of winning time on four of the days. Apart from a messy finish on day one, navigation was very good and running was also good sometimes - a lot of scope for improvement there, but at least I was still going well on day 6.

Saturday Aug 5, 2017 #

8 AM

Core Conditioning 3:00 [0]

glute activation before breakfast

12 PM

running warm up/down 14:00 [1] 1.5 km (9:20 / km) +70m 7:34 / km
shoes: Inov8 Arctic Talon 275

walk/jog to the start

1 PM

Orienteering race 1:00:43 [5] 7.5 km (8:06 / km) +260m 6:54 / km
shoes: Inov8 Arctic Talon 275

Scottish Six Days, Glen Feardar West
this must be one of my best performances since returning to orienteering, ran quite well, particularly from the half-hour mark, surprising on day 6 of a tough week, nav aided by tracks out of the start and near the end of the forest section, lost up to a minute at #3 when I had to stop and check position after overcompensating for an assumed downhill bias on my bearing

6th, 7mins behind Landels (the German made a few mistakes despite a late start)

Glen Feardar West

Friday Aug 4, 2017 #

11 AM

Orienteering race 1:07:04 [5] 8.34 km (8:02 / km) +270m 6:55 / km
shoes: Inov8 X-Talon 212

Scottish Six Days, Glen Feardar East
reasonably clean run but it was also pretty easy, a day for the runners, and the late starters, didn't feel as bright as yesterday, probably should've taken the path up hill on the long leg (and not changed my attackpoint at the end)

13th, 9mins+ behind the German, 7 behind Logue

Glen Feardar East

Thursday Aug 3, 2017 #

8 AM

Core Conditioning 15:00 [0]

KV's core-conditioning, plus glute activation

11 AM

running warm up/down 30:00 [1] 3.0 km (10:00 / km) +170m 7:48 / km
shoes: Inov8 Arctic Talon 275

walk/jog to the start (mostly walk)

12 PM

Orienteering race 57:42 [5] 6.58 km (8:46 / km) +290m 7:11 / km
shoes: Inov8 Arctic Talon 275

Scottish Six Days, Creag Choinnich
another good run

9th, 9mins behind the German, 2mins behind Logue

Creag Choinnich RG

Tuesday Aug 1, 2017 #

9 AM

Core Conditioning 15:00 [0]

KV's core-conditioning, plus glute activation

1 PM

running warm up/down 18:00 [1] 1.77 km (10:10 / km) +80m 8:18 / km
shoes: Inov8 Arctic Talon 275

jog/walk to the start (measured from toilets at halfway point)

2 PM

Orienteering race 1:11:40 [5] 8.53 km (8:24 / km) +220m 7:27 / km
shoes: Inov8 Arctic Talon 275

Scottish Six Days, Birsemore Hill
yes! made good use of the late start with some good running (only 'some') and controlled nav, really slow out of the blocks, felt slower than on the jog to the start (?), one miss passing thought the circle, fractionally south of the re-entrant without seeing flag

6th, 9mins behind Alistair L and the German, but 25secs ahead of Logue!!!

Birsemore RG

turned my ankle in the rocks, a bit sore, rest day comes at a good time

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