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Training Log: Shminty

In the last 7 days:

activity # timemileskm+m
  Running12 7:55:54 59.8(7:57) 96.24(4:57) 150
  Orienteering3 3:04:14 14.94(12:20) 24.04(7:40) 810
  Strength and Conditioning3 1:20:00
  Drills2 10:00
  Total13 12:30:08 74.74 120.28 960
  [1-5]12 12:20:08
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2:46
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WeThFrSaSuMoTu

Tuesday Feb 19 #

9 AM

Running 12:52 [1] 2.34 km (5:30 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 40:02 [3] 5.61 km (7:08 / km) +320m 5:33 / km
shoes: Inov8 X-Talon 212 v3

Aquaduct
Middle distance training
Much nicer than yesterday.

Running 14:47 [1] 2.65 km (5:35 / km)
shoes: Inov8 X-Talon 212 v3

Monday Feb 18 #

9 AM

Running 11:42 [1] 2.15 km (5:27 / km)
shoes: Asics Nimbus 18

Running 10:12 [2] 2.05 km (4:59 / km)
shoes: Inov8 X-Talon 212 v3

Drills 5:00 [1]

Running 23:36 [4] 5.28 km (4:28 / km)
shoes: Inov8 X-Talon 212 v3

Turkey
Side
'Sprint'

Interesting even if a bit too long. Old greek ruins, chased by a pack of dogs and then a film crew getting in the way.

Running 18:57 [1] 3.59 km (5:17 / km)
shoes: Inov8 X-Talon 212 v3

2 PM

Running 12:59 [1] 2.19 km (5:56 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 1:24:07 [2] 8.86 km (9:30 / km) +490m 7:26 / km
shoes: Inov8 X-Talon 212 v3

Oymapinar
Course + Corridor

Mixed
Rough open = Not nice
Green = Don't go there
White = Generally nice
Light Green = ok
Random bushes with very big spikes on
Was pretty terrible at the corridor although the map was a bit sketchy and the planner obviously hadn't been there.

Almost stood on a tortoise in the middle of the forest!

Sunday Feb 17 #

10 PM

Strength and Conditioning 10:00 [0]

Long day travelling to Turkey

Saturday Feb 16 #

8 AM

Running 1:34:04 [2] 21.47 km (4:23 / km)
shoes: Asics Nimbus 18

Stirling Loop
6 PM

Running 26:33 [1] 5.18 km (5:08 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 30:00 [1]

Half Squats 10x3sets 110,110, 115kg
Deadlifts 10x3sets 35,35,37.5kg / Hip Flexors ~ 10 9kg, 8, 11kg, 6 14kg, 4 16kg
Step Ups 8x2sets 45kg
Medicine Ball balancing (~5mins) 5kg(normal) ball

Friday Feb 15 #

10 AM

Running 25:00 [4] 6.82 km (3:40 / km) +150m 3:18 / km
shoes: Asics Nimbus 18

5x5mins
From below the track, past Wallace Mon, through back of the uni, uBoA then a final rep up Pendreich Road.

Running 39:33 [1] 8.02 km (4:56 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

7 PM

Running 31:56 [1] 6.34 km (5:02 / km)
shoes: Asics Nimbus 18

Thursday Feb 14 #

11 AM

Running 6:42 [1] 1.1 km (6:05 / km)
shoes: Kalenji Trail

Falkland Mapping
5 PM

Running 12:27 [1] 2.04 km (6:06 / km)
shoes: Kalenji Trail

8 PM

Running 27:47 [2] 6.18 km (4:30 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 40:00 [1]

Half Squats 10x3sets 110,110, 115kg
Step Ups 8x3sets 40,40,45kg
Deadlifts 10x3sets 35,35,37.5kg
Medicine Ball balancing (~10mins) 5kg(normal) ball
Lunges onto bosu with bar

Running 13:14 [1] 2.65 km (5:00 / km)
shoes: Asics Nimbus 18

Wednesday Feb 13 #

9 AM

Running 1:11:31 [1] 11.95 km (5:59 / km)
shoes: Asics Trail Shoe

Dumyat - updating the map.
6 PM

Running 10:57 [1] 2.13 km (5:08 / km)
shoes: VJ Bold

Orienteering 1:00:05 [3] 9.57 km (6:17 / km)
shoes: VJ Bold

Devilla
Bit more phyiscal underfoot than I expected so not able to get HR as high as hoped. Followed GG for much of the second half.

Running 11:05 [1] 2.11 km (5:15 / km)
shoes: VJ Bold

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L FootAnkle Sprain115+days
R Hip/PelvisHip Pain188+days
R Lower LegOther2,083+days
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