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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Parkino

In the 7 days ending Apr 14:

activity # timemileskm+m
  running3 2:40:14 17.93(8:56) 28.86(5:33) 530
  Mapping1 2:30:00 3.6(41:37) 5.8(25:52) 220
  Orienteering2 1:31:53 8.19(11:13) 13.18(6:58) 410
  Core Conditioning1 10:00
  Total7 6:52:07 29.73 47.84 1160
  [1-5]5 4:12:07

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Sunday Apr 14 #

9 AM

Orienteering 1:03:52 [3] 7.28 km (8:46 / km) +300m 7:16 / km
shoes: Inov8 Arctic Talon 275

Errwood
a terrain run with map, felt yesterday's sprint training in the legs, couldn't handle the climb through heather and bilberry, dragged myself around

10 AM

Mapping 2:30:00 [0] 5.8 km (25:52 / km) +220m 21:44 / km
shoes: Inov8 X-Claw 275

Errwood North
hands got very cold so returned to car to get gloves and thermal jacket, scratching my head over runnability, the plantations that used to be 'walk' are now pretty runnable but are denser than the deciduous in between

Saturday Apr 13 #

2 PM

Orienteering race 14:41 [4] 3.05 km (4:49 / km) +40m 4:31 / km
shoes: Mizuno Wave Hitogami 2

University of Nottingham, Medium (Sprint)
first of two courses, not flat out, took a while to really get the technique sorted out, had plenty of time to study CDs and work out where the controls were sited but didn't do it

before the run contact lens got into a bad position so switched to glasses

(short warm up before hand)

Orienteering race 13:20 [5] 2.85 km (4:41 / km) +70m 4:10 / km
shoes: Mizuno Wave Hitogami 2

University of Notts, Long
actually shorter than the medium course, more long legs, a fair amount of climb

Friday Apr 12 #

5 PM

Core Conditioning 10:00 [0]

KV's core-conditioning

Thursday Apr 11 #

6 PM

running (terrain and trails) 41:02 [3] 7.18 km (5:43 / km) +160m 5:09 / km
shoes: Inov8 X-Talon 212b

Stanton Spiders
steady wander around Stanton with over a third in heather or wood, need to get scratched up at least once a week

Wednesday Apr 10 #

6 PM

running warm up/down 17:15 [3] 3.5 km (4:56 / km) +60m 4:32 / km
shoes: Mizuno Wave Hitogami 2

steady around Morledge and the Meadow before intervals

running intervals 15:44 [5] 4.5 km (3:30 / km) +5m 3:29 / km
shoes: Mizuno Wave Hitogami 2

intervals: 4 x 1km (off 100), plus 1 x 0.5km: 3.36 3.34 3.36 3.35 1.43

excellent, consistent and fast, last 200m was hard

running warm up/down 8:06 [1] 0.41 km (19:45 / km) +25m 15:08 / km
shoes: Mizuno Wave Hitogami 2

walk/jog back home

Monday Apr 8 #

6 PM

running 1:18:07 [3] 13.27 km (5:53 / km) +280m 5:19 / km
shoes: Inov8 X-Claw 275

Hell Bank, Stand Wood, Dobb Edge
good pace, apart from a pause at the top of the Hell Bank climb to discuss diverging routes

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