Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending May 22, 2022:

activity	#	time	miles		km		+m
running	5	2:19:03	12.96	(10:44)	20.86	(6:40)	189
Mapping	1	1:25:00	2.05	(41:27)	3.3	(25:45)	128
Orienteering	1	52:17	5.69	(9:12)	9.15	(5:43)	32
Core Conditioning	2	20:00
Total	8	4:56:20	20.7		33.31		349
[1-5]	5	3:11:20

1:35

0:00

» now

Sunday May 22, 2022 #

11 AM

running warm up/down 9:00 [2] 1.2 km (7:30 / km) +5m 7:21 / km
ahr:121 max:146 shoes: Adidas Pureboost DPR

easy warm up around streets b/w assembly and start

Orienteering race 52:17 [5] 9.15 km (5:43 / km) +32m 5:37 / km
ahr:156 max:174 shoes: Adidas Pureboost DPR

Manchester Urban, MV
bit loose out of the start (wrong way!) and a lot of traffic to deal with both pedestrian and vehicular, had to wait 15+ for the tram to pass, had nothing left at 6km when Marcus caught me (4mins) and had to drag myself around the last 3km losing another 4mins

8th, 8.5mins behind Marcus

Manchester East

12 PM

running warm up/down 9:39 [2] 1.67 km (5:47 / km) +5m 5:42 / km
ahr:144 max:155 shoes: Adidas Pureboost DPR

warm down with Marcus, not much slower than the pace I'd been 'racing' at

he observed that I was pushing my backside out as I ran, not efficient, will have to address this, first by trying to adopt a more upright posture

Saturday May 21, 2022 #

Core Conditioning 10:00 [0]

another three-session routine complete

11 AM

Mapping 1:25:00 [0] 3.3 km (25:45 / km) +128m 21:34 / km

poking around in Hellbank, got my feet wet

Friday May 20, 2022 #

7 PM

running 34:51 [2] 4.28 km (8:09 / km) +90m 7:22 / km
ahr:133 max:156 shoes: Inov8 X-Talon 230

easy run up to Hob Hurst and then down across terrain to check some features on Harland Edge

Thursday May 19, 2022 #

5 PM

running warm up/down 17:15 [2] 3.19 km (5:24 / km) +54m 4:59 / km
ahr:140 max:156 shoes: Adidas Pureboost DPR

easy around Morledge and cycle path to warm up for intervals, tough going up the hill out of the door

running intervals 23:40 [5] 2.32 km (10:12 / km)
shoes: Adidas Pureboost DPR

intervals on Vale rise, a gentle 10m ascent over 170-180m with a sharp bend:
8 x 45secs (or less)
waited until HR dropped back below 100bpm between each one, about 2-2.5 mins

running warm up/down 5:15 [2] 0.9 km (5:50 / km) +10m 5:32 / km
shoes: Adidas Pureboost DPR

easy around Morledge as warm down

Tuesday May 17, 2022 #

5 PM

running 39:23 [2] 7.3 km (5:24 / km) +25m 5:18 / km
ahr:148 max:163 shoes: Hoka Torrent 2

Darley Churchtown & back
struggled, not sure why but it was warm(20°) and probably humid too, walked for 20-30 secs at the turn and diverted to check the park now the undergrowth has risen, walked again after about 5km

Monday May 16, 2022 #

Core Conditioning 10:00 [0]

another three-session routine complete

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