Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Sep 2, 2018:

activity	#	time	miles		km		+m
running	4	2:06:59	13.67	(9:17)	22.0	(5:46)	190
Core Conditioning	5	39:00
Orienteering	2	31:43	4.1	(7:44)	6.6	(4:48)	105
Total	10	3:17:42	17.77		28.6		295
[1-5]	5	2:38:42

0:54

0:00

» now

Sunday Sep 2, 2018 #

8 AM

Core Conditioning 4:00 [0]

same as yesterday, a few stretches and glute activation before breakfast

1 PM

running warm up/down 13:00 [2] 1.75 km (7:26 / km) +15m 7:07 / km
shoes: Inov8 X-Talon 212

jogging around the car park with drills

running 37:43 [3] 5.62 km (6:43 / km) +65m 6:21 / km
shoes: Inov8 X-Talon 212

British Middle Champs
slow (obvs), hesitant in first loop, couldn't read the contours at #3, fell over a few times (blood and holes on map), drifted right on #8 influenced by kids' outing, turned map over early on #11 and lost contact [complacent], roughly 2.5mins in total, another good-but-not-very-good run

8th, 6.49m behind Bill (with Chas and James Logue not running, this was my par position)

BMOC Stock Hill

C • James 2

C • Retiring from orienteering? 6

Saturday Sep 1, 2018 #

Event: British Sprint and Middle champs.

8 AM

Core Conditioning 5:00 [0]

first few of KV's stretches, plus glute activation, baby!

11 AM

Orienteering race 15:52 [5] 3.3 km (4:48 / km) +45m 4:30 / km
shoes: Mizuno Wave Hitogami 2

British Sprints, Heat C
didn't really get going until caught by Alastair and James (on other heats), failed to spot the flag tucked around the corner of the hedge at #4 (20secs), also (with Alastair) missed the start of the stairs up to the first floor (10secs), and slightly overshot the one in the woods near the end

3rd, 1min behind Simon

didn't know anything about the OOB/map corrections so hesitated at barriers at #8, but as there were no red/white tapes continued thru - I'm glad there were no tapes as I would have freaked out, they really had to point them out in the start lines AND place a marshal there

running warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: Mizuno Wave Hitogami 2

round and round the car park like a teddy bear

2 PM

Orienteering race 15:51 [5] 3.3 km (4:48 / km) +60m 4:24 / km
shoes: Mizuno Wave Hitogami 2

British Sprints, A Final
good run, but didn't quite get up to speed, marginally sub-optimal on #7, #9, and #10, was running to steps across the road at #15 then noticed the flag on the near side

8th, 92secs behind Bill, 1sec behind Jon Cross (again!)

this was about as good as I'd hoped

Sprint Final

Friday Aug 31, 2018 #

10 PM

Core Conditioning 10:00 [0]

KV's core-conditioning & hip stretches

Thursday Aug 30, 2018 #

6 PM

Core Conditioning 10:00 [0]

KV's core-conditioning & hip stretches

Wednesday Aug 29, 2018 #

6 PM

running 34:26 [3] 6.53 km (5:16 / km) +80m 4:58 / km
shoes: Inov8 X-Talon 212

Whitburn Coastal Park
fartlek session: 2.5km steady - 1km tempo over rough grass and hills - rest - 1km tempo back - 1km easy - 0.5km flat out ... and then a last effort 150m up the hill

(no trouble from that niggle, go figure)

Tuesday Aug 28, 2018 #

5 PM

Core Conditioning 10:00 [0]

KV's core-conditioning & hip stretches

Monday Aug 27, 2018 #

11 AM

running 34:50 [3] 7.1 km (4:54 / km) +30m 4:48 / km
shoes: Inov8 X-Talon 212

Whitburn Coastal Park
steady thru the park to the top of Roker beach, then tempo back to the lighthouse, good

« Earlier | Later »