Attackpoint - performance and training tools for orienteering athletes

Training Log: Shminty

In the last 7 days:

activity

time

miles

Running

8:35:03

64.35

(8:00)

103.56

(4:58)

230

Orienteering

49:37

7.93

(6:15)

12.76

(3:53)

Total

9:24:40

72.28

(7:49)

116.32

(4:51)

230

1:56

0:00

Sunday Aug 20 #

8 AM

Running 1:23:59 [2] 15.11 km (5:33 / km)
shoes: Inov8 X-Talon 212 v2

Dumyat with Dave and Rose

Saturday Aug 19 #

8 AM

Running 16:01 [1] 3.08 km (5:12 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 21:07 [4] 5.26 km (4:01 / km)
shoes: Inov8 X-Talon 212 v2

Sprintervals (gaffled) with DaveS round Stirling Uni
Dave going well, had to reduce his handicap to zero by the end to give me a chance. Got beaten again in a sprint finish!

Running 17:02 [1] 3.31 km (5:09 / km)
shoes: Inov8 X-Talon 212 v2

6 PM

Running 10:00 [1] 1.82 km (5:30 / km)
shoes: Karrimor Road 3

Running 10:00 [4] 3.04 km (3:17 / km)
shoes: Karrimor Road 3

Running 10:02 [1] 2.03 km (4:57 / km)
shoes: Karrimor Road 3

Friday Aug 18 #

8 AM

Running 1:30:49 [2] 17.91 km (5:04 / km)
shoes: Kalenji Trail

Loop of Dumyat

5 PM

Running 25:16 [1] 5.15 km (4:54 / km)
shoes: Karrimor Road 3

With strides

Thursday Aug 17 #

10 AM

Running 13:21 [1] 2.38 km (5:37 / km)
shoes: Karrimor Road 3

Running 25:00 [1] 4.5 km (5:33 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 28:30 [4] 7.5 km (3:48 / km)
shoes: Inov8 X-Talon 212 v2

Livingston
10 min course
~10 sprintervals (~ 2mins each, about 30s rest between each)

6 PM

Running 14:20 [1] 2.75 km (5:13 / km)
shoes: Karrimor Road 3

Running 8:16 [5] 3.0 km (2:45 / km)
shoes: Karrimor Road 3

1k, 800, 600, 400,200

Just sat in behind Aiden until the 400 when he got away. Felt harder work than it has been but been away from proper track training for a while.

2.50
2.15
1.38
63
30

Running 11:00 [1] 1.6 km (6:52 / km)
shoes: Karrimor Road 3

Running 13:14 [3] 2.45 km (5:24 / km)
shoes: Karrimor Road 3

Wednesday Aug 16 #

5 PM

Running 1:01:11 [2] 13.82 km (4:26 / km)
shoes: Karrimor Road 3

Loop of Stirling after 8 hours mapping.

Tuesday Aug 15 #

8 AM

Running 44:26 [1] 8.6 km (5:10 / km)
shoes: Kalenji Trail

Running 15:00 [4] 2.94 km (5:06 / km) +230m 3:40 / km
shoes: Kalenji Trail

3x5mins hill reps up Dumyat starting behind the Uni. 1 min jog recovery.

6 PM

Running 26:33 [1] 5.38 km (4:56 / km)
shoes: Karrimor Road 3

Running 5:10 [5] 2.0 km (2:35 / km)
shoes: Karrimor Road 3

Wasn't quite the session I was expecting. Good job I'd done some hill reps in the morning.

3 x progressive 600s ... basically a 300m rep
3 x progressive 300s ... 200m rep
3 x 150m sprint

C • Time management 3

Running 14:23 [1] 2.69 km (5:21 / km)
shoes: Karrimor Road 3

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