Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Aug 22, 2018:

activity	#	time	miles		km		+m
Orienteering	6	2:34:23	17.67	(8:44)	28.43	(5:26)	235
running	3	54:19	5.72	(9:30)	9.2	(5:54)	265
Core Conditioning	3	26:00
Total	10	3:54:42	23.38		37.63		500
[1-5]	7	3:28:42

1:16

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Wednesday Aug 22, 2018 #

5 PM

Core Conditioning 10:00 [0]

KV's core-conditioning & hip stretches

Tuesday Aug 21, 2018 #

Event: Evening sprint event

6 PM

running warm up/down 3:38 [2] 0.5 km (7:16 / km) +5m 6:55 / km
shoes: Mizuno Wave Hitogami 2

warm up before sprint, dynamic drills, you know the kind of thing

Orienteering race 30:52 [4] 5.8 km (5:19 / km) +100m 4:54 / km
shoes: Mizuno Wave Hitogami 2

SYO Evening Sprint
mix of urban and sprint so didn't attack it at sprint pace (more like tempo really), some very small gaps, careless near the end running into the trees too early, need to stay focussed

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

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