Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Aug 20, 2018:

activity	#	time	miles		km		+m
Orienteering	5	2:03:31	14.06	(8:47)	22.63	(5:27)	135
running	3	1:51:26	12.05	(9:15)	19.4	(5:45)	440
Core Conditioning	2	16:00
Total	9	4:10:57	26.12		42.03		575
[1-5]	7	3:54:57

1:16

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» now

Monday Aug 20, 2018 #

Note

Hmmm, I appear to be the top seed for the British Middle Champs. Or maybe the higher ranked runners requested earlier starts. Or ... I don't know ... (scratches head) ... guess I'll be pottering around on my own ...

7 PM

Core Conditioning 10:00 [0]

KV's core-conditioning, plus some foam rolling on the calfs (they seem more stressed than normal)

no sign of the niggle yesterday, nor Saturday much

Sunday Aug 19, 2018 #

Event: East Midlands Urban League 2018

11 AM

Orienteering race 49:23 [5] 9.4 km (5:15 / km) +70m 5:04 / km
ahr:163 max:174 shoes: Mizuno Wave Hitogami 2

Lincoln City Race
diarrhoea before setting off for the start, not good, but ran okay for the first 3km (15mins), fading steadily after that, a few times I wanted to jack it in, walked the short climb at the end of the long leg, yesterday's exertions won't have helped, good course but not fun

10 PM

Core Conditioning 6:00 [0]

short foam roller session (calfs, quads)

Saturday Aug 18, 2018 #

10 AM

Orienteering warm up/down 3:45 [2] 0.69 km (5:26 / km)
shoes: Mizuno Wave Hitogami 2

Clifton Estate
warm up course (with map)(followed by some drills)

Orienteering 17:16 [3] 2.83 km (6:06 / km) +10m 6:00 / km
shoes: Mizuno Wave Hitogami 2

sprint training exercise: odds and evens with Simon, steady, until had to stop and retrace our steps

11 AM

Orienteering 10:51 [3] 1.63 km (6:39 / km) +5m 6:33 / km
shoes: Mizuno Wave Hitogami 2

another pairs exercise, map memory (windows): challenging, didn't get enough information to be confident of attack points

Orienteering 10:34 [3] 2.12 km (4:59 / km) +15m 4:49 / km
shoes: Mizuno Wave Hitogami 2

same as previous exercise but on own (and not using windows), trying to plan ahead, missed one turning as a result

1 PM

running warm up/down 2:00 [2] 0.34 km (5:53 / km)
shoes: Mizuno Wave Hitogami 2

jog round the car park with drills to loosen up

Orienteering race 15:30 [4] 3.0 km (5:10 / km) +20m 5:00 / km
shoes: Mizuno Wave Hitogami 2

Notts University, Clifton Campus
first of two courses, fine, not race pace, mistook a circular lawn for a control circle ran around tree looking for control (no loose CDs)

2 PM

Orienteering race 16:12 [4] 2.96 km (5:28 / km) +15m 5:20 / km
shoes: Mizuno Wave Hitogami 2

Notts Univ, Clifton Campus
second course, not as fast now, smooth, but fairly straightforward

Thursday Aug 16, 2018 #

7 PM

running hills 48:41 [3] 8.36 km (5:49 / km) +260m 5:02 / km
shoes: Inov8 Race Ultra 290

High Tor
steady to High Tor, then two ascents one from the north one from the south, kept going all the way - that's the good news, bad news I was slower on the 'segment' than last time on the hottest day of the year

complaints from the old niggle until the climb, seems it's not such a problem when I'm on my toes

Wednesday Aug 15, 2018 #

7 PM

running 1:00:45 [3] 10.7 km (5:41 / km) +180m 5:14 / km
shoes: Inov8 X-Talon 212

Rabbit Warren, Stand Wood, Dobb Edge
hauled myself out to Chatsworth for a relatively unchallenging route from Hell Bank, steady, but slow, think I might strap on the HR monitor again, get some hard data about what's going on

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