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Training Log Archive: Parkino

In the 7 days ending Jun 22, 2014:

activity	#	time	miles		km		+m
running	6	3:56:55	22.44	(10:33)	36.12	(6:34)	520
Orienteering	3	1:55:29	9.38	(12:18)	15.1	(7:39)	300
Kite Hanging/Collecting	1	50:00	2.49	(20:07)	4.0	(12:30)	60
Total	7	6:42:24	34.31	(11:44)	55.22	(7:17)	880
[1-5]	6	5:44:24

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Sunday Jun 22, 2014 #

Event: DVO Carsington EM League

10 AM

running warm up/down 15:00 [2] 1.5 km (10:00 / km) +10m 9:41 / km
shoes: Inov8 X-Talon 190

started off with set of 5 lunges, then jog to start with dynamic stretches

Orienteering race 1:15:22 [4] *** 10.2 km (7:23 / km) +225m 6:39 / km
ahr:156 max:169 shoes: Inov8 X-Talon 190

EM League, Carsington Pastures
very good run until turning the map over, then it just got annoying and quite tedious and too bloody long

a few hesitations on Harboro, practiced my compass work when I got onto Carsington, hit those bang on, missed on the penultimate control when I was already in a boo

4th, 20mins down on Richard Robinson, who beat Andy Llewllyn by 10mins!!!

according to the Garmin, which usually underestimates, I did more climb than stated, what happened there?

running warm up/down 18:00 [1] 2.0 km (9:00 / km) +30m 8:22 / km
shoes: Inov8 X-Talon 190

walk/jog back to the car park, then after a drink, a walk/jog back to the start to do the late shift

1 PM

Kite Hanging/Collecting 50:00 [0] *** 4.0 km (12:30 / km) +60m 11:38 / km
shoes: Inov8 X-Talon 190

hanging and collecting controls for the EMJS coaching session (my level 2 coaching assessment), hard work in the sunshine, on a map without the paths, buildings and wind turbines

Saturday Jun 21, 2014 #

Event: NOC Sprint Event (EM Urban League)

11 AM

running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Mizuno Wave Ascend 7

warm up including lunges and the usual dynamic stretches, feeling a bit 'off' due to an upset stomach

Orienteering (sprint) 19:48 [5] *** 2.4 km (8:15 / km) +40m 7:37 / km
ahr:162 max:176 shoes: Mizuno Wave Ascend 7

University of Nottingham Sprint, Course 1A
slow start mentally and physically, but ground it out and picked up speed and focus in the second half

1) surprised by location of first control - not on expected veg boundary - had to stop to check I'd picked up the right map and control description [10]
2) paused to double-check the light grey wall was crossable, then another competitor told me it wasn't and got into brief discussion with him, this played on my mind [10]
4/5) probably should've reversed the routes to and out of 4 [10]
9) only checked descriptions on way out of 8, turned round and took right route [10]
13) probably could've blasted through the veg somewhere [10]
17) again checked desciptions on way out of control, already committed to route - left - would've lost more time had I changed [5]

5th, 5mins behind Poo Boy, but 1st MV ahead of BrianW and Murgatroyd

running warm up/down 8:00 [0] 1.0 km (8:00 / km)
shoes: Mizuno Wave Ascend 7

1 PM

running warm up/down 10:00 [1] 1.0 km (10:00 / km) +15m 9:18 / km
shoes: Mizuno Wave Ascend 7

Orienteering race (sprint) 20:19 [5] 2.5 km (8:08 / km) +35m 7:36 / km
ahr:166 max:185 shoes: Mizuno Wave Ascend 7

University of Nottingham Sprint, 1B, chasing start
went off fast, knowing where #1 would be, good tempo from thereon, pleased to see minute man (Brian W) coming out of 8, caught him at 12, then stuck to my own route and beat him into 13, he got ahead again when I paused to check map, so I relaxed a little and studied routes in his wake, he picked good ones for the next 6 (short) legs

2) didn't see a way in to the thicket, ended up having to bash through nettles from the back [15]
5) went to the wrong end of the tunnel [15]
7) better route charging down the hill instead of skirting the building [10]
8) couldn't work this one out on the run, paused to take a closer look [5]
14) slowed to check map [5]
22) ran towards 23, only realized when slowing to check that gap in hedge was legal [20]

4th, 4mins down on Poo Boy, 1st MV again, Yey!

running warm up/down 8:00 [1] 0.6 km (13:20 / km)
shoes: Mizuno Wave Ascend 7

Friday Jun 20, 2014 #

9 PM

running (trails) 33:55 [3] 6.07 km (5:35 / km) +120m 5:05 / km
ahr:144 max:166 shoes: Inov8 X-Talon 212

Linacre Reservoirs
lovely run around the reservoirs, waiting for the second half of the England game to end so I could go home and watch it from the start (oh well), mainly on trails but a few excursions into the woods

Wednesday Jun 18, 2014 #

6 PM

running warm up/down 10:17 [2] 2.0 km (5:09 / km) +10m 5:01 / km
ahr:140 max:148 shoes: Mizuno Wave Ascend 7

to the park, via the Derwent, much cooler in the shade there, so decided to return for the intervals

running intervals 19:36 [5] 4.0 km (4:54 / km) +20m 4:47 / km
ahr:149 max:175 shoes: More Mile Cheviot 2

4 x 1km, 90secs rest: 3.36 3.47 3.52 3.50

very pleased with this set, didn't think I was travelling quite this fast, really felt it at the end of the third, of course it helped I was only planning to do four

running warm up/down 2:43 [1] 0.27 km (10:04 / km)
ahr:133 max:175 shoes: Mizuno Wave Ascend 7

jog across the bridge to the park

Monday Jun 16, 2014 #

6 PM

running 1:36:24 [3] 15.68 km (6:09 / km) +315m 5:35 / km
ahr:136 max:166 shoes: Inov8 X-Talon 212

from Belper Lane End
quite a pleasant route, down into the valley, up through Shining Cliff, and over to Alport Heights, put in some efforts up the hills to compensate for the pauses

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