Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log: Shminty

In the last 7 days:

activity # timemileskm+m
  Running12 11:15:41 87.93(7:41) 141.51(4:46) 540
  Strength and Conditioning1 10:00
  Drills1 5:00
  Total13 11:30:41 87.93 141.51 540
  [1-5]12 11:20:41
«
2:16
0:00
SuMoTuWeThFrSa

Saturday Jan 21 #

7 AM

Running 21:54 [1] 4.25 km (5:09 / km)
shoes: Karrimor Road 2

Running 16:55 [4] 5.0 km (3:23 / km)
shoes: Karrimor Road 2

Potchestroom Parkrun
First non-UK parkrun!
2 laps of a mostly grassy path. A part from the first 1km ran solo. Crossed a narrowish bridge 4 times and had to stop the last 2 times as there was just too many people on it to run... But a part from that it was quite a nice course.

Running 16:48 [2] 3.5 km (4:48 / km)
shoes: Karrimor Road 2

Friday Jan 20 #

8 AM

Running 1:40:36 [2] 20.31 km (4:57 / km) +270m 4:39 / km
shoes: Karrimor Trail

With Oystein round the 20km loop. Last run in Dullstroom.
6 PM

Running 35:41 [1] 7.01 km (5:05 / km)
shoes: Karrimor Road 2

Easy after arriving in Potchestroom. Feels a bit like we've arrived in an American college town.
Strides

Thursday Jan 19 #

8 AM

Running 21:12 [1] 4.34 km (4:53 / km)
shoes: Karrimor Road 2

11 AM

Running 15:37 [2] 2.92 km (5:21 / km)
shoes: Karrimor Trail

Running 14:15 [4] 2.4 km (5:56 / km) +270m 3:48 / km
shoes: Karrimor Trail

3 hill reps up the 'mountain'
Testing the body after not feeling 100% previous couple of days.

Running 8:20 [2] 1.6 km (5:12 / km)
shoes: Karrimor Trail

Jog back down.

Running 14:44 [2] 2.49 km (5:55 / km)
shoes: Karrimor Trail

5 PM

Running 1:01:44 [1] 12.69 km (4:52 / km)
shoes: Karrimor Road 2

Easy with Nico up the railway

Wednesday Jan 18 #

8 AM

Running 34:32 [1] 7.01 km (4:56 / km)
shoes: Karrimor Road 2

With Sindre for fist half.
4 PM

Running 1:10:51 [1] 14.44 km (4:54 / km)
shoes: Karrimor Road 2

Mostly with Nico.
Strides at end.

Tuesday Jan 17 #

9 AM

Running 1:01:10 [2] 13.29 km (4:36 / km)
shoes: Karrimor Trail

New road up to the dam then along the railway. Sun is back.
4 PM

Running 1:01:23 [2] 13.2 km (4:39 / km)
shoes: Karrimor Trail

Lakenvlei Forest - near Belfast. Felt gradually worse as the run went on...eaten something dodgy?

Monday Jan 16 #

8 AM

Running 46:00 [2] 10.01 km (4:36 / km)
shoes: Karrimor Trail

4 PM

Running 19:26 [2] 4.16 km (4:40 / km)
shoes: Karrimor Trail

Drills 5:00 [1]

Running 28:30 [4] 8.67 km (3:17 / km)
shoes: Karrimor Trail

Elandskloof - wet and muddy today!
With Yannick

2km 6.50
(90s)
2km 6.45

(~90s)
5x100m
(~90s)

2km 6.47
(90s)
1.17km 3.47
(3.18)
1km 3.06

Guts playing up a bit recently and ended up having to interrupt the last rep.

Running 10:00 [2] 1.15 km (8:42 / km)
shoes: Karrimor Trail

Recoveries

Running 16:03 [2] 3.07 km (5:14 / km)
shoes: Karrimor Trail

Sunday Jan 15 #

Note
(rest day)

Safari Time!
Went to Kruger National Park (~2.5 hours away from Dullstroom). Saw lots of animals: elephant, giraffe, bison, zebra, (lots of) antelope, tortoise, hippos, painted dogs, monkeys and even a leopard! Didn't see a lion though (someone pointed one out to us but was so far away couldn't really tell what it was). However we took a wrong turn at one point and ended up driving an hour more but did end up seeing a leopard on the detour so made up for the extra drive and missing out on a lion.
9 PM

Strength and Conditioning 10:00 [0]

« Earlier

Recent Comments

more...

Injuries

R Lower LegOther1,324+days
complete history

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
012345678910111213
14
Jan 22
Jan 15
Jan 8
Jan 1
Dec 25, 2016

Week
Ending
Training hours by activity
012345678910111213
14
Jan 22
Jan 15
Jan 8
Jan 1
Dec 25, 2016

Week
Ending
Training kilometers by activity
0102030405060708090100110120130140150160
170
Jan 22
Jan 15
Jan 8
Jan 1
Dec 25, 2016

all weeks | months | years | as calendar