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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jan 4, 2017:

activity # timemileskm+m
  Running11 9:35:14 78.88(7:18) 126.94(4:32) 626
  Orienteering1 29:36 3.95(7:29) 6.36(4:39)
  Strength and Conditioning1 10:00
  Total12 10:14:50 82.83 133.3 626
  [1-5]11 10:04:50

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ThFrSaSuMoTuWe

Wednesday Jan 4, 2017 #

8 AM

Running 1:03:32 [2] 13.21 km (4:49 / km)
shoes: Karrimor Trail

Raining.
With Niko for first half.
C • An Englishman Abroad 1
4 PM

Running 51:58 [2] 13.54 km (3:50 / km)
shoes: Karrimor Trail

On the Elandskloof road with Yannick and Oystein.
Light rain.

Running 4:37 [1] 1.01 km (4:34 / km)
shoes: Karrimor Trail

Tuesday Jan 3, 2017 #

9 AM

Running 39:45 [2] 8.84 km (4:30 / km)
shoes: Karrimor Trail

Around town.
4 PM

Running 51:14 [2] 12.0 km (4:16 / km)
shoes: Karrimor Trail

Further along the dirt track alongside the railway. Did some strides on the way home.

Monday Jan 2, 2017 #

1 PM

Running 18:52 [2] 4.09 km (4:37 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 13:07 [4] 3.07 km (4:16 / km)
shoes: Inov8 X-Talon 212 v2

The Big Red Barn

O on a new continent (2nd time in 3 months)!. Forest with a lot of MTB tracks.

Orienteering 16:29 [2] 3.29 km (5:01 / km)
shoes: Inov8 X-Talon 212 v2

7 PM

Running 46:27 [2] 10.3 km (4:31 / km)
shoes: Karrimor Road 2

Arrived in Dullstroom - 2000m
Run with Yannick alongside the railway.

Sunday Jan 1, 2017 #

7 AM

Running 1:06:35 [2] 14.84 km (4:29 / km)
shoes: Karrimor Road 2

Johannesburg

Was a bit unsure whether I should go out running by myself in this city but decided the area I was in would be safe enough and the guy at the 'hotel' didn't seem worried. Only odd thing to happen was getting followed by a van for 100m. Not many people about due to it be so early on the 1st Jan.

The run did feel harder work than normal but put that down to the long journey and lack of sleep. Only later in the day I found out that the city is at 1700m which might also be having a slight affect.
6 PM

Running 31:48 [2] 7.03 km (4:31 / km)
shoes: Karrimor Road 2

Did some easy strides at end.

Saturday Dec 31, 2016 #

Note

Travelling all day to South Africa!
Summertime!
3 PM

Strength and Conditioning 10:00 [0]

Friday Dec 30, 2016 #

3 PM

Running 1:40:07 [2] 20.17 km (4:58 / km) +500m 4:25 / km
shoes: Inov8 X-Talon 212 v2

Crazy busy day. But had to fit this in as not going to be doing any running tomorrow. Up Dumyat in the fading light then a short road loop round Causewayhead.

Thursday Dec 29, 2016 #

8 AM

Running 25:04 [1] 5.13 km (4:53 / km)
shoes: Karrimor Road 2

5 PM

Running 27:24 [2] 5.56 km (4:56 / km)
shoes: Karrimor Road 2

Running 20:51 [5] 6.72 km (3:06 / km) +126m 2:50 / km
shoes: Karrimor Road 2

Central
Same session as 20th Sep. Except this time I paced it better, did all the reps and got gradually quicker through session!
7x~960m with a hill for first 1/3.

Running 12:00 [1] 1.5 km (8:00 / km)
shoes: Karrimor Road 2

Recoveries

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Karrimor Road 2

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