Training Log Archive: ParkinoIn the 7 days ending Dec 30, 2012:
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Sunday Dec 30, 2012 #
11 AM
Orienteering race 1:07:13 [4] 8.9 km (7:33 / km) +260m 6:35 / km
shoes: inov8 Mudclaw 272
EMOA League, Beacon Hill
good turn out today so my chances of a big score and pinching third place overall were minimal, but it was a longer more testing course than Walesby, was fading when Paul Murgatroyd caught me at 17 (40mins), the paths were sticky and I didn't have the drive to keep it going up the hill so he got away
no mistakes really, hesitation at 8 (confusing path crossroads) and 9 (very indistinct path), also at 17 where the flag was lower on the ridge than expected, probably should've run straight at the fence to 23 instead of staying high to cross at the gate
8th out of 44, 7mins behind John Duckworth
very pleased to see I was less than 20secs slower than JD on the long leg up the track (lost 5mins from 17 to the penultimate control)
good turn out today so my chances of a big score and pinching third place overall were minimal, but it was a longer more testing course than Walesby, was fading when Paul Murgatroyd caught me at 17 (40mins), the paths were sticky and I didn't have the drive to keep it going up the hill so he got away
no mistakes really, hesitation at 8 (confusing path crossroads) and 9 (very indistinct path), also at 17 where the flag was lower on the ridge than expected, probably should've run straight at the fence to 23 instead of staying high to cross at the gate
8th out of 44, 7mins behind John Duckworth
very pleased to see I was less than 20secs slower than JD on the long leg up the track (lost 5mins from 17 to the penultimate control)
Saturday Dec 29, 2012 #
6 PM
running warm up/down 7:19 [2] 1.4 km (5:14 / km)
steady run down to Hall Leys for some intervals
running intervals 12:11 [5] 3.0 km (4:04 / km) +5m 4:02 / km
3 x 1km, 90secs rest: 4.00 4.03 4.08
new route around the park, a figure of eight, which seems to be faster than the old route, or I'm getting fitter because I went below 4mins per km when not feeling good at all - I was having to work the arms on the 2nd lap! - decided to cut it short
got a race tomorrow
new route around the park, a figure of eight, which seems to be faster than the old route, or I'm getting fitter because I went below 4mins per km when not feeling good at all - I was having to work the arms on the 2nd lap! - decided to cut it short
got a race tomorrow
running warm up/down 7:40 [2] 1.39 km (5:31 / km) +15m 5:14 / km
easy run home after intervals, but threw in a short hill interval at the end (41secs)
Thursday Dec 27, 2012 #
Note
(sick)
the cold has returned, feeling washed out
Wednesday Dec 26, 2012 #
12 PM
running 38:00 [3] 6.87 km (5:32 / km) +150m 4:59 / km
Royston Rocks & Minning Low
hijacked the Boxing Day walk to go for a wee run in the countryside, while the others headed up to Minning Low, I snuck away to investigate Royston Rocks - great for some micro-O - and then made my way up to Minning Low
could've done with longer, but do still have some phlegm on the chest
hijacked the Boxing Day walk to go for a wee run in the countryside, while the others headed up to Minning Low, I snuck away to investigate Royston Rocks - great for some micro-O - and then made my way up to Minning Low
could've done with longer, but do still have some phlegm on the chest