Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Jan 6, 2019:

activity	#	time	miles		km		+m
Mapping	2	4:40:00	4.23	(1:06:16)	6.8	(41:11)	270
running	5	2:55:47	19.36	(9:05)	31.15	(5:39)	640
Orienteering	2	1:57:03	13.67	(8:34)	22.0	(5:19)	210
Core Conditioning	2	20:00
Total	10	9:52:50	37.25		59.95		1120
[1-5]	6	4:52:50

3:09

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Sunday Jan 6, 2019 #

Event: East Midlands League 2019

11 AM

running warm up/down 12:00 [2] 1.65 km (7:16 / km) +20m 6:51 / km
shoes: Inov8 X-Talon 212b

jog to the start, brain a bit foggy after only 4 hours sleep

Orienteering race 1:19:58 [5] 13.46 km (5:56 / km) +150m 5:38 / km
shoes: Inov8 X-Talon 212b

EML Sherwood Forest, Brown
thought it might take a while to focus and so it proved after misses at #1 and #3, also missed crossing point to the west on long leg so took the path route (losing >30secs) tried to keep the pace high and that worked well - fastest split on return long leg - but came unstuck in the bramble controls at the end, just didn't want to visit them

3rd, 10mins behind Dave Schorah, 5 behind Ant Squire

EML Sherwood Forest

Saturday Jan 5, 2019 #

9 AM

Mapping 2:15:00 [0] 3.6 km (37:30 / km) +150m 31:02 / km
shoes: Inov8 Arctic Talon 275

meant to go for a run after this but found the lower slope not as grotty as expected so went to investigate - it will help with course planning

5 PM

Core Conditioning 10:00 [0]

KV's core-conditioning & hip stretches

Friday Jan 4, 2019 #

7 PM

running 41:23 [3] 8.06 km (5:08 / km) +140m 4:43 / km
shoes: Inov8 X-Claw 275

Oker Loop
didn't really want to go out, lower back still a bit tight, but felt pretty strong once I got going

Thursday Jan 3, 2019 #

6 PM

running 1:12:53 [3] 14.69 km (4:58 / km) +270m 4:33 / km
shoes: Inov8 Race Ultra 290

Tansley Loop (extended)
cold, nothing else to report, sub-5mins p/km again, lower back a bit tight

Wednesday Jan 2, 2019 #

9 AM

Mapping 2:25:00 [0] 3.2 km (45:19 / km) +120m 38:09 / km
shoes: Inov8 Arctic Talon 275

wading around in bramble and dead bracken

12 PM

running (terrain) 44:31 [3] 6.0 km (7:25 / km) +210m 6:19 / km
shoes: Inov8 Arctic Talon 275

Crich Chase & the Hagg
another post-mapping run around Crich, good work out up the hill, this time went to the far end and back

Tuesday Jan 1, 2019 #

Event: Derby West Urban Event, EMUL 2019

10 AM

running warm up/down 5:00 [2] 0.75 km (6:40 / km)

warm up (drills and intervals)

11 AM

Orienteering race (urban) 37:05 [5] 8.54 km (4:21 / km) +60m 4:12 / km
shoes: Inov8 Race Ultra 290

EML Derby West, mass start
went out hard but lost 10secs on Paul, with wrong route out of the start (needed to double-back, 80m shorter), never got closer, straightforward nav and no real choice after that, pretty good pace though despite easing off at the end, might've been interesting if we'd been together at #1

2nd, 32secs down

Derby West

Monday Dec 31, 2018 #

6 PM

Core Conditioning 10:00 [0]

KV's core-conditioning & hip stretches

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