Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Feb 25, 2016:

activity

time

miles

Running

14:57:53

114.2

(7:52)

183.78

(4:53)

Orienteering

1:46:23

13.6

(7:49)

21.89

(4:52)

Total

16:44:16

127.8

(7:51)

205.67

(4:53)

2:37

0:00

» now

Thursday Feb 25, 2016 #

Note

New weekly rolling high, 200km+.

8 AM

Running 59:39 [2] 12.17 km (4:54 / km)
shoes: Brooks 4

6 PM

Running 16:21 [2] 3.04 km (5:23 / km)
shoes: Brooks Cascadia 4 red

Running 47:08 [3] 11.4 km (4:08 / km)
shoes: Brooks Cascadia 4 red

Appleton, Warrington Street Event
75min score
First 15m warming up, then a fartlek for 47 then easy back (except I sped up to nearly a sprint as time limit was approaching, 1sec late).
Didn't enjoy it and didn't really get the harder physical session I was hoping for. Amazing that even in this age we still have to use pen and paper for any type of o event.

C • Technology 2

Running 11:32 [2] 2.55 km (4:31 / km)
shoes: Brooks Cascadia 4 red

Wednesday Feb 24, 2016 #

8 AM

Running 1:00:00 [2] 12.1 km (4:58 / km)
shoes: Brooks Cascadia 4 red

3 PM

Running 1:31:31 [2] 18.51 km (4:57 / km)
shoes: Brooks 4

Upton, zoo, walls, roodee, walls, Hoole, greenway. Mental struggle.

Tuesday Feb 23, 2016 #

8 AM

Running 1:09:26 [2] 14.28 km (4:52 / km)
shoes: Brooks Cascadia 4 red

3 PM

Running 30:52 [2] 5.51 km (5:36 / km)
shoes: Inov8 X-talon 212

Frodsham Hill

Running 26:38 [4] 5.69 km (4:41 / km)
shoes: Inov8 X-talon 212

Snidley Moor
4 hill reps, steep at first and ending with bit of downhill.
Recovery was a bit too long.

Running 24:00 [2] 4.5 km (5:20 / km)
shoes: Inov8 X-talon 212

Monday Feb 22, 2016 #

8 AM

Running 1:18:49 [2] 16.55 km (4:46 / km)
shoes: Brooks 4

New route. Down canal then roads through to Mickle Trafford and back along the greenway.

4 PM

Running 1:19:02 [2] 15.95 km (4:57 / km)
shoes: Brooks Cascadia 4 red

Sunday Feb 21, 2016 #

10 AM

Running 10:15 [2] 1.78 km (5:46 / km)
shoes: Inov8 X-talon 212

Orienteering 30:30 [4] 5.36 km (5:41 / km)
shoes: Inov8 X-talon 212

Cooper's Hill
BUCS relay
4.9km
Running with Dave and Kris in spook team. Went off just before shuoc (Will) with Edinburgh (Sasha) a little bit behind.

Would like to say I dropped back so as not to influence the outcome (very close between Edinburgh and Sheffield). But messed it up and ran to wrong gaffle at 6. Then tried to catch up but had lost too much time.

Running 7:10 [2] 1.16 km (6:11 / km)
shoes: Inov8 X-talon 212

3 PM

Running 1:00:00 [2] 13.05 km (4:36 / km)
shoes: Brooks 4

Along the canal when I got back. 'Flying' along. Maybe due to the hard running earlier, the lack of hills, the warm weather (14C) or the frustration from this morning.

Saturday Feb 20, 2016 #

8 AM

Running 33:36 [2] 6.83 km (4:55 / km)
shoes: Brooks 4

Orienteering 13:04 [4] 3.69 km (3:32 / km)
shoes: Brooks 4

Ludlow
Sprint course
Last minute trip to BUCS so some sprint o training in a new area to make the most of it.

Running 5:47 [2] 1.18 km (4:54 / km)
shoes: Brooks 4

11 AM

Running 15:00 [2] 2.9 km (5:10 / km)
shoes: Inov8 X-talon 212

Orienteering 1:02:49 [4] 12.84 km (4:54 / km)
shoes: Inov8 X-talon 212

Moseley Green
Forest of Dean
BUCS
Ran a bit harder than I was expecting. Enjoyed it but then I normally do in this type of terrain. Lost time in lots of the circles, especially near start and straight after spectator. Took road to north on 6 but got distracted by malley and went in one track too early.

C • New Forest 3

Running 19:00 [2] 3.5 km (5:26 / km)
shoes: Inov8 X-talon 212

Friday Feb 19, 2016 #

8 AM

Running 1:11:29 [2] 14.76 km (4:51 / km)
shoes: Brooks Cascadia 4 red

Along the walls and across the river. Field path was frozen so good going unlike earlier in the week. Back through Eaton Park and beside the canal.

4 PM

Running 1:20:38 [2] 16.37 km (4:56 / km)
shoes: Brooks 4

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