Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Apr 9, 2017:

activity	#	time	miles		km		+m
running	5	3:17:10	19.89	(9:55)	32.01	(6:10)	710
Mapping	1	3:15:00	4.04	(48:17)	6.5	(30:00)	200
Orienteering	1	48:35	3.3	(14:43)	5.31	(9:09)	190
Total	7	7:20:45	27.23	(16:11)	43.82	(10:03)	1100

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Sunday Apr 9, 2017 #

12 PM

Orienteering race 48:35 [5] 5.31 km (9:09 / km) +190m 7:46 / km
ahr:156 max:169 shoes: Inov8 Arctic Talon 275

EM League, Crich Chase, Brown
middle distance, but undergrowth and climb made it pretty slow going, a couple of small misses due to unmapped rocks and thickets

very warm (19°)

4th, 9mins behind Mark Purkiss, only 1min behind Ant Squire

Saturday Apr 8, 2017 #

8 AM

running warm up/down 5:35 [2] 1.02 km (5:28 / km) +10m 5:13 / km
ahr:131 max:150 shoes: Mizuno Wave Hitogami 2

one lap as warm up

9 AM

running race 20:04 [5] 5.0 km (4:01 / km) +40m 3:52 / km
ahr:157 max:169 shoes: Mizuno Wave Hitogami 2

Whitworth Thread (park run)
first one for two years, planned to take it steady - 4x4min kms and then a faster one to finish - but slipped to 4.10s and decided not to bust myself on the last lap ... but finished only just outside the 20min mark ?!

seems the Garmin was underestimating distance travelled, it recorded 4.78km for a measured 5km course, that's out by 40metres per km, which means I was on target

TE: 4.1 (wasn't trying hard enough)

12 PM

Mapping 3:15:00 [1] 6.5 km (30:00 / km) +200m 26:00 / km
shoes: Inov8 Race Ultra 290

Bretton Clough in the sunshine

Friday Apr 7, 2017 #

6 PM

running (terrain and trods) 38:29 [3] 6.25 km (6:09 / km) +100m 5:42 / km
ahr:147 max:160 shoes: Inov8 X-Talon 212

Stanton Spirals
steady mostly along trods with some heather and bracken (uphill), did NOT feel strong

TE: 4.2

Wednesday Apr 5, 2017 #

7 PM

running warm up/down 18:24 [3] 3.56 km (5:10 / km) +50m 4:50 / km
ahr:139 max:158 shoes: Mizuno Wave Hitogami 2

around Morledge etcetera

running intervals 15:39 [5] 4.0 km (3:55 / km) +10m 3:52 / km
shoes: Mizuno Wave Hitogami 2

4 x 1km, off 75secs: 3.50 3.52 3.58 3.59

started off quite well, but ... head wasn't quite in it, meanwhile the average HR during the intervals was 160

running warm up/down 9:52 [2] 1.52 km (6:29 / km) +20m 6:05 / km
shoes: Mizuno Wave Hitogami 2

jog back along the Derwent

Monday Apr 3, 2017 #

6 PM

running hills 1:29:07 [3] 10.66 km (8:22 / km) +480m 6:49 / km
shoes: Inov8 X-Talon 212

Thorpe Cloud, Bunster, Doveholes, Thorpe Pastures
ooh, a harder run than usual, up Thorpe Cloud, then up Bunster Hill, and then after dropping into Dovedale, a slower ascent up the east side, struggled here, feeling low on energy, HR monitor didn't record, but I'm sure the run would've rated a 5 on training effect

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