Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Mar 11, 2018:

activity	#	time	miles		km		+m
running	6	3:52:13	22.13	(10:30)	35.61	(6:31)	700
Mapping	1	2:20:00	5.59	(25:02)	9.0	(15:33)	220
Orienteering	1	39:25	3.76	(10:29)	6.05	(6:31)	180
Core Conditioning	3	23:00
Total	10	7:14:38	31.48		50.66		1100
[1-5]	7	6:51:38

2:51

0:00

» now

Sunday Mar 11, 2018 #

Event: Compass Sport Cup Heat

11 AM

running warm up/down 7:00 [2] 1.0 km (7:00 / km) +20m 6:22 / km
shoes: Inov8 X-Talon 212

jog up to the start and finish

12 PM

Orienteering race 39:25 [5] 6.05 km (6:31 / km) +180m 5:40 / km
shoes: Inov8 X-Talon 212

CS Cup Heat, Canklow, Blue men
bit messy, overshot #1 because junction was indistinct, attacked to early on #4 (really careless), bit hestitant in the circle, but pushed quite hard on what was quite a physical middle distance course

2nd, 2mins behind James Logue (who was taking it steady)

CS Cup Canklow

Saturday Mar 10, 2018 #

5 PM

Core Conditioning 10:00 [0]

KV's core-conditioning

Friday Mar 9, 2018 #

9 AM

running warm up/down 6:25 [2] 1.12 km (5:44 / km) +35m 4:57 / km
shoes: Inov8 Trailclaw 250

Chatsworth East Moor
steady run up the hill, then jog back to the car when I realised I hadn't brought the map with me!

Mapping 2:20:00 [1] 9.0 km (15:33 / km) +220m 13:52 / km
shoes: Inov8 Trailclaw 250

checking Bunkers Hill, some jogging around the place

12 PM

running (terrain and trails) 12:00 [2] 1.4 km (8:34 / km) +5m 8:25 / km
shoes: Inov8 Trailclaw 250

mapping on the run, back to the car, as warm up for some hill reps

running intervals 13:17 [5] 2.09 km (6:21 / km) +90m 5:14 / km
shoes: Inov8 Trailclaw 250

6 x 40secs, off 80s (175m, 15m climb)

Thursday Mar 8, 2018 #

4 PM

Core Conditioning 3:00 [0]

glute activation

5 PM

running (terrain) 59:27 [3] 7.57 km (7:51 / km) +120m 7:17 / km
shoes: Inov8 Oroc 340

Harland Edge, Gibbett Moor
another map run to check off some more features on the moor, fairly easy, waded through some deeper heather

Wednesday Mar 7, 2018 #

4 PM

running tempo 46:07 [4] 9.38 km (4:55 / km) +130m 4:36 / km
shoes: Inov8 X-Claw 275

Stanton Spirals
tempo run around Stanton, approximately middle distance pace, mainly paths but some trods, nice bit through the woods, very good

Tuesday Mar 6, 2018 #

6 PM

Core Conditioning 10:00 [0]
(rest day)

KV's core-conditioning

last night's fall seems to have shaken me up a bit, muscles tense, knees stiff, poor night's sleep

Monday Mar 5, 2018 #

6 PM

running 1:27:57 [3] 13.05 km (6:44 / km) +300m 6:03 / km
shoes: Inov8 Trailclaw 250

Ladygrove, Farley Moor, Upper Moor, Whitesprings
Chris suggested we reverse our usual route which loaded all the climb into the first 2km, handled that quite well, easy from then on, fell and banged knees early on, they're complaining a bit now

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