Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Aug 6, 2017:

activity	#	time	miles		km		+m
Orienteering	5	5:27:49	24.52	(13:22)	39.46	(8:18)	1220
running	4	1:19:51	4.85	(16:27)	7.81	(10:13)	470
Core Conditioning	3	33:00
Total	12	7:20:40	29.37		47.27		1690
[1-5]	9	6:47:40

1:44

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Sunday Aug 6, 2017 #

Note
(rest day)

Very pleased with overall perfromance and results at Deeside: 9th, with four top ten places, including one from a 10:07 start, and within 10mins of winning time on four of the days. Apart from a messy finish on day one, navigation was very good and running was also good sometimes - a lot of scope for improvement there, but at least I was still going well on day 6.

Saturday Aug 5, 2017 #

8 AM

Core Conditioning 3:00 [0]

glute activation before breakfast

12 PM

running warm up/down 14:00 [1] 1.5 km (9:20 / km) +70m 7:34 / km
shoes: Inov8 Arctic Talon 275

walk/jog to the start

1 PM

Orienteering race 1:00:43 [5] 7.5 km (8:06 / km) +260m 6:54 / km
shoes: Inov8 Arctic Talon 275

Scottish Six Days, Glen Feardar West
this must be one of my best performances since returning to orienteering, ran quite well, particularly from the half-hour mark, surprising on day 6 of a tough week, nav aided by tracks out of the start and near the end of the forest section, lost up to a minute at #3 when I had to stop and check position after overcompensating for an assumed downhill bias on my bearing

6th, 7mins behind Landels (the German made a few mistakes despite a late start)

Glen Feardar West

Friday Aug 4, 2017 #

11 AM

Orienteering race 1:07:04 [5] 8.34 km (8:02 / km) +270m 6:55 / km
shoes: Inov8 X-Talon 212

Scottish Six Days, Glen Feardar East
reasonably clean run but it was also pretty easy, a day for the runners, and the late starters, didn't feel as bright as yesterday, probably should've taken the path up hill on the long leg (and not changed my attackpoint at the end)

13th, 9mins+ behind the German, 7 behind Logue

Glen Feardar East

Thursday Aug 3, 2017 #

8 AM

Core Conditioning 15:00 [0]

KV's core-conditioning, plus glute activation

11 AM

running warm up/down 30:00 [1] 3.0 km (10:00 / km) +170m 7:48 / km
shoes: Inov8 Arctic Talon 275

walk/jog to the start (mostly walk)

12 PM

Orienteering race 57:42 [5] 6.58 km (8:46 / km) +290m 7:11 / km
shoes: Inov8 Arctic Talon 275

Scottish Six Days, Creag Choinnich
another good run

9th, 9mins behind the German, 2mins behind Logue

Creag Choinnich RG

Tuesday Aug 1, 2017 #

9 AM

Core Conditioning 15:00 [0]

KV's core-conditioning, plus glute activation

1 PM

running warm up/down 18:00 [1] 1.77 km (10:10 / km) +80m 8:18 / km
shoes: Inov8 Arctic Talon 275

jog/walk to the start (measured from toilets at halfway point)

2 PM

Orienteering race 1:11:40 [5] 8.53 km (8:24 / km) +220m 7:27 / km
shoes: Inov8 Arctic Talon 275

Scottish Six Days, Birsemore Hill
yes! made good use of the late start with some good running (only 'some') and controlled nav, really slow out of the blocks, felt slower than on the jog to the start (?), one miss passing thought the circle, fractionally south of the re-entrant without seeing flag

6th, 9mins behind Alistair L and the German, but 25secs ahead of Logue!!!

Birsemore RG

turned my ankle in the rocks, a bit sore, rest day comes at a good time

Monday Jul 31, 2017 #

9 AM

running warm up/down 17:51 [1] 1.54 km (11:35 / km) +150m 7:48 / km
shoes: Inov8 X-Talon 212

jog/walk to start

10 AM

Orienteering race 1:10:40 [5] 8.51 km (8:18 / km) +180m 7:31 / km
shoes: Inov8 X-Talon 212

Scottish Six Days, Balfour Forest
much better, good lines, stronger running, one aberration on a short leg and didn't need to stay high on the way out to #16, pity it was an early start

10th, 12mins behind Dammeier, 7mins behind Frostbite, only 1.5 behind Logue

Balfour RG

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