Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 31 days ending Mar 31, 2019:

activity	#	time	miles		km		+m
running	23	14:40:46	94.09	(9:22)	151.43	(5:49)	3285
Mapping	4	7:05:00	11.32	(37:32)	18.22	(23:20)	660
Kite Hanging/Collecting	2	4:35:00	8.08	(34:03)	13.0	(21:09)	510
Orienteering	3	2:53:32	14.7	(11:49)	23.65	(7:20)	660
Core Conditioning	8	1:13:00
Total	38	30:27:18	128.19		206.3		5115
[1-5]	27	23:09:18

3:51

0:00

» now

Sunday Mar 31, 2019 #

4 PM

Orienteering 1:05:00 [4] 7.88 km (8:15 / km) +320m 6:51 / km
shoes: Inov8 X-Talon 212b

Errwood North
ran most of the Blue course from 2012, with terrain running/map investigation at either end, some great stuff in the south which they only nibbled at last time

Errwood North Re-run

Saturday Mar 30, 2019 #

6 PM

running 41:36 [3] 8.07 km (5:09 / km) +150m 4:43 / km
shoes: Inov8 X-Claw 275

Oker Loop
drier conditions tempted me out onto the Oker loop before sunset, nice and steady, but quite quick

Thursday Mar 28, 2019 #

2 PM

running (terrain and trails) 59:45 [3] 6.08 km (9:50 / km) +280m 7:59 / km
shoes: Inov8 X-Claw 275

Errwood North
mapping on the run, mostly commenting on runnability and location of new bike tracks, some pauses, some windblow

3 PM

Mapping 2:15:00 [1] 4.1 km (32:56 / km) +200m 26:28 / km
shoes: Inov8 X-Claw 275

sneaking along ride and stumbling over windblow in a corner of Errwood north, there's a useful mountain bike track though and the rest of the wood is up one notch of runnability (it's probably been that way for long while now)

Wednesday Mar 27, 2019 #

5 PM

running warm up/down 15:19 [3] 2.95 km (5:12 / km) +60m 4:43 / km
shoes: Mizuno Wave Hitogami 2

around Morledge and up the A6 before intervals

6 PM

running intervals 16:10 [5] 4.5 km (3:36 / km) +5m 3:34 / km
shoes: Mizuno Wave Hitogami 2

4 x 1km (off 90secs), plus 1 x 0.5km: 3.39 3.33 3.44 3.32, plus 1.42

better, into the wind on 1 and 3

running warm up/down 2:50 [2] 0.37 km (7:39 / km) +25m 5:43 / km
shoes: Mizuno Wave Hitogami 2

easy jog home

Tuesday Mar 26, 2019 #

8 PM

Core Conditioning 10:00 [0]

KV's core-conditioning & hip stretches

Monday Mar 25, 2019 #

6 PM

running 1:02:15 [3] 10.04 km (6:12 / km) +270m 5:28 / km
shoes: Inov8 X-Claw 275

Fabric, Redcar Hillside, Press Ponds
shorter one tonight but better pace with Paul's son with at the front, good effot up to the stone (in daylight)

Sunday Mar 24, 2019 #

Note

Entered WMOC last week, I've rubbernecked those Latvian sand dune forests every time I've passed so can't really ignore this opportunity, now to find somewhere to stay ...

C • WMOC 2

8 AM

Kite Hanging/Collecting 1:20:00 [0] 4.0 km (20:00 / km) +160m 16:40 / km
shoes: Inov8 X-Claw 275

hanging the 'junior' controls on Crich, then a walk along the canal back to the car

Saturday Mar 23, 2019 #

8 AM

running warm up/down 9:00 [2] 1.5 km (6:00 / km) +15m 5:43 / km
shoes: Mizuno Wave Hitogami 2

jog and drills along the trail to park run

9 AM

running race 19:07 [5] 5.0 km (3:49 / km) +20m 3:45 / km
shoes: Mizuno Wave Hitogami 2

Bakewell Park Run
the first km seemed to take an age but it was a reasonable pace, lost intensity on the second (4.05), put the foot down after the turn, but couldn't break 19mins on this occasion - well I could have done with a proper sprint finish - not bad though

running warm up/down 8:30 [2] 1.4 km (6:04 / km)
shoes: Mizuno Wave Hitogami 2

jog back along the trail

2 PM

Kite Hanging/Collecting 3:15:00 [0] 9.0 km (21:40 / km) +350m 18:08 / km
shoes: Inov8 Arctic Talon 275

control hanging in Crich, a lot of climb but took my time in the sun, pity it clashes with a Lakes weekend

Friday Mar 22, 2019 #

7 PM

Core Conditioning 10:00 [0]

KV's core-conditioning & hip stretches, mild stomach upset and work so no run this pm

Thursday Mar 21, 2019 #

5 PM

running hills 47:00 [3] 8.58 km (5:29 / km) +220m 4:51 / km
shoes: Inov8 X-Claw 275

High Tor
same as last time, steady to the foot of the climb then hard up to the summit, felt slow but took the lead on the segment, up to Pic Tor on the way back without any trouble

Wednesday Mar 20, 2019 #

10 PM

Core Conditioning 10:00 [0]

KV's core-conditioning & hip stretches

Tuesday Mar 19, 2019 #

5 PM

running warm up/down 13:32 [2] 2.65 km (5:06 / km) +50m 4:40 / km
shoes: Mizuno Wave Hitogami 2

around Morledge to the cycle path for intervals

running intervals 16:26 [5] 4.5 km (3:39 / km) +5m 3:38 / km
shoes: Mizuno Wave Hitogami 2

Intervals: 4 x 1km (off 90secs), plus 1 x 0.5km: 3.44 3.45 3.36 3.38 1.43

okay, not as feisty as last week

running warm up/down 3:02 [2] 0.38 km (7:59 / km) +25m 6:00 / km
shoes: Mizuno Wave Hitogami 2

jog back up the hill

Monday Mar 18, 2019 #

6 PM

running 1:36:18 [3] 14.8 km (6:30 / km) +360m 5:48 / km
shoes: Inov8 X-Claw 275

Over Haddon, Bolehill, Lathkilldale, Youlgreave
not much to report, right calf a little tight (this will recur with more interval sessions and park runs)

Sunday Mar 17, 2019 #

Event: CompassSport Cup Heat

8 AM

Core Conditioning 3:00 [0]

glute activation, baby!

12 PM

running warm up/down 8:20 [2] 1.41 km (5:55 / km) +15m 5:37 / km
shoes: Inov8 X-Talon 212b

jog and drills to the start

Orienteering race 47:25 [5] 8.11 km (5:51 / km) +110m 5:29 / km
shoes: Inov8 X-Talon 212b

pretty easy so bit annoyed to overshoot #15 failing to see path attack point, also lost small chunks with sub-optimal lines to #9 and #13

4th, 3mins down on the Tett and Logue

Sherwood Pines

Friday Mar 15, 2019 #

5 PM

running warm up/down 13:55 [3] 2.65 km (5:15 / km) +40m 4:53 / km
shoes: Mizuno Wave Hitogami 2

jog around Morledge and beyond before intervals

running intervals 15:43 [5] 4.4 km (3:34 / km) +5m 3:33 / km
shoes: Mizuno Wave Hitogami 2

niggle or not, time to do some intervals: 4 x 1km (off 120secs)
3.34 3.32 3.42 3.38
disturbed by, ahem, my guts on the third so a longer break before the last, added an extra sprint at the end
1.17 (400m)

6 PM

running warm up/down 7:00 [3] 1.26 km (5:33 / km) +40m 4:48 / km
shoes: Mizuno Wave Hitogami 2

back around Morledge to warm down, no niggle

Thursday Mar 14, 2019 #

5 PM

running tempo 36:14 [4] 7.5 km (4:50 / km) +130m 4:27 / km
shoes: Inov8 X-Talon 212

Stanton Stripes
tempo up and down Stanton Moor with a few excursions into the terrain where the bracken has receded, good form, and no complaints from the left calf

Wednesday Mar 13, 2019 #

5 PM

running hills 46:50 [3] 8.7 km (5:23 / km) +220m 4:47 / km
shoes: Inov8 X-Claw 275

High Tor
usual route with bonus trip up to Pic Tor to stop me getting complacent, fast up to the summit but not quick enough to retake the segment lead, calf didn't hurt but could feel it on first 2km and the descents

Tuesday Mar 12, 2019 #

Note
(injured)

left calf still sore (specifically inside left), decided against an intervals session, but it's high time I got stuck into the speed work

6 PM

Core Conditioning 8:00 [0]

KV's core-conditioning

Monday Mar 11, 2019 #

5 PM

Core Conditioning 10:00 [0]

KV's core-conditioning & hip stretches, plus some foam roller, left calf complaining

6 PM

running 1:12:34 [2] 10.8 km (6:43 / km) +310m 5:53 / km
shoes: Inov8 X-Claw 275

Lumsdale, Upper Lumsdale, Tansley, High Tor
very easy and relatively short, tough climb up the steeper path to High Tor, left calf not a problem during the run but very sore afterwards

Sunday Mar 10, 2019 #

Event: Wharncliffe UKOL Long (Northern Champs)

11 AM

running warm up/down 12:00 [2] 1.5 km (8:00 / km) +40m 7:04 / km
shoes: Inov8 O-Roc

jog and drills on way to start

12 PM

Orienteering race 1:01:07 [5] 7.66 km (7:59 / km) +230m 6:56 / km
shoes: Inov8 O-Roc

Northern Champs, Wharncliffe
good run, slow-going in places with rock and bilberry and bramble, felt quite fresh at the end racing James Logue, some micro errors and two small misses - #11 was a depression in a world of rocky hollows with a flag just propped against a boulder, hmmm

7th (5th M50), 8mins behind Dave Peel who crushed the field by over 4mins

Northern Champs

C • #12 3

Saturday Mar 9, 2019 #

5 PM

Core Conditioning 10:00 [0]

KV's core-conditioning & hip stretches

Friday Mar 8, 2019 #

10 AM

running (terrain and trails) 1:01:36 [3] 9.83 km (6:16 / km) +320m 5:23 / km
shoes: Inov8 X-Talon 212b

Foxlow Edge, Shining Tor, Errwood Hall
struggled up the main climb, took a detour to check out the plantation (more runnable but windblown), then struggled across the moor to the ridge path, easy from there

11 AM

Mapping 1:20:00 [1] 5.0 km (16:00 / km) +80m 14:49 / km
shoes: Inov8 X-Talon 212b

Errwood North
recce for the mapping, jogged some of the early parts, forest mostly light green now (at worst)

Wednesday Mar 6, 2019 #

5 PM

Core Conditioning 12:00 [0]

KV's core-conditioning & hip stretches

Tuesday Mar 5, 2019 #

11 AM

running 22:44 [3] 3.1 km (7:20 / km) +120m 6:09 / km
shoes: Inov8 X-Talon 212b

Chinley Churn
steady out to check the map, really puffing up the hill to start

Mapping 2:00:00 [1] 6.0 km (20:00 / km) +300m 16:00 / km
shoes: Inov8 X-Talon 212b

Chinley Churn
checking the map and surveying 'finish' field, cold wind on that hillside

12 PM

running 12:25 [3] 1.5 km (8:17 / km) +40m 7:18 / km
shoes: Inov8 X-Talon 212b

Chinley Churn
another easy run, across the area to the finish fields where the real work was to be done

Monday Mar 4, 2019 #

6 PM

running 1:19:29 [3] 12.82 km (6:12 / km) +290m 5:34 / km
shoes: Inov8 X-Claw 275

Carsington Pastures, Griffe Grange, Brassington
fairly easy, good conditions

Sunday Mar 3, 2019 #

7 PM

running 45:26 [3] 10.1 km (4:30 / km) +30m 4:26 / km
shoes: Inov8 Race Ultra 290

Cycle Path: Peak Rail and back
needed to do something faster, good going out, struggled to keep up the pace coming back, wind in my face didn't help, bit chesty

Friday Mar 1, 2019 #

3 PM

Mapping 1:30:00 [0] 3.12 km (28:51 / km) +80m 25:34 / km
shoes: Inov8 Arctic Talon 275

last survey visit to Crich, there are ways through the terrain but if you miss them it gets nasty

4 PM

running 35:40 [3] 5.04 km (7:05 / km) +200m 5:54 / km
shoes: Inov8 Arctic Talon 275

Crich Chase
kind of a fartlek session, by which I mean sustained efforts up the hills, easier elsewhere

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