Training Log Archive: ParkinoIn the 7 days ending Sep 1, 2014:
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Monday Sep 1, 2014 #
running 1:32:09 [2] 14.47 km (6:22 / km) +370m 5:39 / km
ahr:133 max:159 (injured) shoes: Inov8 Trailroc 245
nice loop from the Flying Childers, Stanton-in-Peak, on a beautiful evening, some views I hadn't really seen before, legs really feeling it after the weekend's urban racing, glad I could take it easy, the ribs were painful during the day, but after paracetamol not on the run
http://connect.garmin.com/modern/activity/58061227...
Sunday Aug 31, 2014 #
running warm up/down 6:00 [2] 1.0 km (6:00 / km)
(injured) shoes: Mizuno Wave Ascend 7
Orienteering race (urban) 46:52 [4] 9.75 km (4:48 / km) +20m 4:45 / km
(injured) shoes: Mizuno Wave Ascend 7
took a painkiller before the race, but it was freedom of movement rather than pain from the rib that effected performance, and yesterday's efforts, reasonable pace but no zip at all, interesting course but technically straightforward
#7 felt the path was heading to far left (west) than the map suggested so ignored the little hill and turned right until I realised our control was on a little hill (should've realised earlier) [20]
5th, 2.5 behind Brian Ward, 31secs behind 2nd place :(
http://www.log.routegadget.co.uk/rg2/index.php#52
Saturday Aug 30, 2014 #
Orienteering race (urban) 31:34 [5] 6.19 km (5:06 / km) +60m 4:52 / km
shoes: Mizuno Wave Ascend 7
took a while to appreciate the scale (1:4000), couple of hesitations, and a detour because I was puzzled by appearance of pale yellow on the map, but didn't run fast enough - difficult to gauge these 'urban sprints'
#4 saw a gap that wasn't so picked left route, right would've have been better to the only gap available [20secs]
#5 didn't spot the driveway, overshot [10]
#13 hesitant in first part of leg [10]
#16 underpass brought us out further in than expected, had to change route, saw 'pale yellow' and by the time I'd finished puzzling about it I'd missed turning, an extra 80m [20]
5th, 2.5mins behind Martin Ward
Orienteering race (urban) 29:52 [5] 5.6 km (5:20 / km) +45m 5:08 / km
shoes: Mizuno Wave Ascend 7
took a heavy fall on a derelict car park near #2, bruised rib and scraped elbow (and map!), bit shook up, gonna be feeling this for a while, ran faster but tired after maybe two thirds, pretty good run
#2 fall [10]
#8 possibly using the right underpass was better, shorter and straighter, had to go around fence and encountered some stairs [20]
#13 kept it simple avoiding the canopies/stairwells, in this instance, a mistake [10]
#24 possibly quicker staying high because the cobbles were slippy, also overshot a little [10]
4th, 3mins behind Billenicus
http://www.syo.routegadget.co.uk/rg2/#92
Friday Aug 29, 2014 #
Core Conditioning 10:00 [0]
Thursday Aug 28, 2014 #
running warm up/down 26:00 [2] 3.0 km (8:40 / km) +30m 8:15 / km
ahr:128 max:160 shoes: Inov8 Oroc 340
from the SE entrance to the start, stopping to take photos, easy pace ... but easy through heather and marsh grass ain't so easy
Orienteering 42:15 [4] 5.87 km (7:12 / km) +80m 6:44 / km
ahr:158 max:168 shoes: Inov8 Oroc 340
test running the adjusted long course, trying harder this time, gritting my teeth, and ended up taking longer, the adjustments must've added 30secs, reckon this week's route on the long leg was slightly less optimal
running warm up/down 16:00 [2] 2.1 km (7:37 / km) +30m 7:07 / km
shoes: Inov8 Oroc 340
Wednesday Aug 27, 2014 #
running warm up/down 15:38 [3] 3.03 km (5:10 / km) +40m 4:50 / km
ahr:137 max:150 shoes: Mizuno Wave Ascend 7
running intervals 33:35 [5] 4.7 km (7:09 / km) +20m 7:00 / km
ahr:161 max:174 shoes: Mizuno Wave Ascend 7
1 x .7km off 90secs: 2.37
it was already too dark under the railway bridge to be safe so I did the last two around the park and then a shorter one back along the Derwent on the way home, an improvement on the last time out, average HR during the intervals was over 160 in all but the first, is that good or bad?
running warm up/down 5:11 [2] 0.76 km (6:49 / km) +30m 5:42 / km
ahr:148 max:173 shoes: Mizuno Wave Ascend 7
Tuesday Aug 26, 2014 #
Note
I've been saying over and over again I lack strength/I need to work on my strength. The hill intervals address this to an extent, as will some terrain work, but the fact is I'm a bit soft around the middle and I think this is why the tougher areas always seem to knock the stuffing out of me
Core Conditioning 10:00 [3]