Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Feb 24, 2013:

activity	#	time	miles		km		+m
Mapping	2	5:30:00	8.08	(40:51)	13.0	(25:23)	70
running	4	3:26:40	22.03	(9:23)	35.46	(5:50)	620
Orienteering	1	1:13:30	4.41	(16:40)	7.1	(10:21)	290
Total	7	10:10:10	34.52	(17:40)	55.56	(10:59)	980
[1-5]	5	4:40:10

4:09

0:00

» now

Sunday Feb 24, 2013 #

11 AM

Orienteering race 1:13:30 [4] 7.1 km (10:21 / km) +290m 8:36 / km
shoes: Inov8 Oroc 340

EM League, Crich Chase
the bramble and the climb beat me today, didn't help myself by overshooting the easy first control (due to the 1:7500 scale) and missing three by 10m - because I'd lost confidence in myself (and saw an unmarked depression and a boulder field hidden by the purple line)

9th, 19mins (!) down on Alistair Buckley and Andrew Llewllyen

Friday Feb 22, 2013 #

6 PM

running warm up/down 10:26 [3] 2.0 km (5:13 / km) +30m 4:51 / km

Wednesday low-intensity intervals didn't really qualify, so it was down to the park for some more. My warm ups haven't been long enough so I made detour halfway up Bank Road to stretch it out a bit

running intervals 20:09 [5] 5.0 km (4:02 / km) +5m 4:01 / km

5 x 1km intervals, 90 secs rest: 4.04 4.03 4.02 4.01 3.59

pretty good, although some of the rest sessions exceeded 90secs, kept getting a whiff on cooking fat and vinegar on the home straight, nauseating, clearly I could have done another one ...

running 9:20 [1] 1.43 km (6:32 / km) +30m 5:54 / km

walk/run home from intervals

Thursday Feb 21, 2013 #

4 PM

running (terrain) 42:03 [4] 6.87 km (6:07 / km) +120m 5:38 / km

Gardoms & Birchen Edges
pfaffed around (kinda hoping for the sun to come out) until I realized I would only have time for a short run so I went back to Birchen Edge for another terrain workout - it's similiar to Stanton Moor, plus marsh

what a pleasure, much drier this week, no dodging puddles of snow, and kept the foot on the gas to make it close to a tempo run (I'd say it was pretty much race pace)

Wednesday Feb 20, 2013 #

6 PM

running warm up/down 1:13 [3] 1.42 km (51 / km)
shoes: Vivobarefoot Breatho trail

steady run down to the PO in my new barefoot shoes (?), concentrating on posture

running intervals 16:40 [4] 3.0 km (5:33 / km)
shoes: Vivobarefoot Breatho trail

3 x 1km intervals, with 90 secs rest: 4.22 4.11 4.07

thought I'd test out the new shoes with a lower intensity (4) mini-interval session: the first one was slow, the second and third were improving, not bad considering I wasn't pushing it

felt like I got better air intake with a more upright posture

running 7:49 [2] 1.44 km (5:26 / km) +30m 4:55 / km

easy run home from the park

Tuesday Feb 19, 2013 #

2 PM

Mapping 3:00:00 [0] 7.0 km (25:43 / km) +50m 24:50 / km

keeping at it until I get enough done for a running check (when my feelings about the runnability might change), but the sunshine on the moor lured me away from the grot, found some point features out there and also some deep bog, the quarry looked bramble-free, just heather and rocks ...

Monday Feb 18, 2013 #

2 PM

Mapping 2:30:00 [0] 6.0 km (25:00 / km) +20m 24:35 / km

getting these point features fixed on Farley Moor - but the map is erring on the detailed side (all those rhodedendrons)

6 PM

running 1:39:00 [3] 14.3 km (6:55 / km) +405m 6:04 / km
shoes: inov8 Mudclaw 272

Cambridge and Clough Wood, Bonsall Moor, Wensley Dale, Oker
starting from Darley Bridge, only five of us, an easy pace, as usual, with JD leading the way up the hill to Bonsall Moor, stuck to his tail this time, and weirdly when we came to my patch (Oker) I kept going and they didn't try to catch up, took my own longer route back through Cambridge Wood at a good pace

left my Garmin at home so the time and distance are not precise

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