Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Mar 6, 2016:

activity	#	time	miles		km		+m
Mapping	2	5:15:00	6.21	(50:42)	10.0	(31:30)	240
running	4	2:53:16	18.38	(9:26)	29.58	(5:51)	390
Orienteering	1	1:15:01	6.29	(11:55)	10.13	(7:24)	340
Core Conditioning	1	25:00
Total	7	9:48:17	30.89		49.71		970
[1-5]	4	4:08:17

3:34

0:00

» now

Sunday Mar 6, 2016 #

Event: DVO Level B - Longshaw

10 AM

running warm up/down 14:27 [2] 2.28 km (6:20 / km)
shoes: Jalas FLX

steady jog to the start

Orienteering race 1:10:01 [5] 9.73 km (7:12 / km) +320m 6:11 / km
shoes: Jalas FLX

Longshaw Level B, Short Brown
early start, pretty clean run, just a few sub-optimal lines through the terrain, some unmarked paths as well, after the crossing navigation was minimal, didn't have the legs, got a bit bored

Longshaw RG

Orienteering 5:00 [3] 0.4 km (12:30 / km) +20m 10:00 / km
shoes: Jalas FLX

easy jog back to assembly

Friday Mar 4, 2016 #

7 PM

running warm up/down 17:00 [3] 3.31 km (5:08 / km) +40m 4:51 / km
shoes: Mizuno Wave Hitogami 2

steady run around Morledge and down to the park before intervals

running intervals 29:00 [5] 4.29 km (6:46 / km) +10m 6:41 / km
shoes: Mizuno Wave Hitogami 2

4 x 1km, off 90secs: 3.56 3.58 3.54 3.59

can't remember the last time I did a set of these, I was planning to start doing them again a month ago, about the time I got that cold, bit wary about the calf, so didn't go all out (any excuse!), intensity 4.5, reasonably pleased, but need to be going sub-3.50

running warm up/down 7:23 [2] 1.2 km (6:09 / km) +20m 5:41 / km
shoes: Mizuno Wave Hitogami 2

easy run home

Thursday Mar 3, 2016 #

10 AM

Mapping 2:45:00 [0] 5.0 km (33:00 / km) +110m 29:44 / km
shoes: Inov8 mudclaw 300

Shining Cliff, surveying the slope below the quarries, much better than expected, how come the last few events have missed this area and only taken us through the grot?

5 PM

running (trails) 49:32 [3] 9.66 km (5:08 / km) +150m 4:45 / km
shoes: Inov8 X-Talon 190

Stanton Spirals
a brisk run on the moor at dusk with three hill efforts after 3km and another towards the end of the run, felt really good, no complaints from the knee or calf

Tuesday Mar 1, 2016 #

12 PM

Mapping 2:30:00 [0] 5.0 km (30:00 / km) +130m 26:33 / km
shoes: Inov8 mudclaw 300

Shining Cliff along the path from Peat Pit to the quarries

6 PM

Core Conditioning 25:00 [0]

KV's core conditioning, lower body and hip stretches

Monday Feb 29, 2016 #

6 PM

running 55:54 [3] 8.84 km (6:19 / km) +170m 5:46 / km
shoes: Jalas FLX

Biggin Dale, Wolfscote Dale
very welcome shorter run tonight, felt okay in terms of energy, the right knee started to complain in the last ten minutes so I was glad they were the last ten minutes

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