Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jan 15, 2017:

activity

time

miles

Running

11:12:44

92.11

(7:18)

148.24

(4:32)

Strength and Conditioning

10:00

Drills

5:00

Total

11:27:44

92.11

148.24

[1-5]

11:12:44

2:02

0:00

» now

Sunday Jan 15, 2017 #

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]

Saturday Jan 14, 2017 #

9 AM

Running 19:57 [2] 4.1 km (4:52 / km)
shoes: Karrimor Road 2

Running 11:10 [5] 4.0 km (2:48 / km)
shoes: Karrimor Road 2

10x400m
70s recovery
65-68s
We joined in with large group of Swedish national team runners

Times were a little inconsistent and overran the 7th so had to take more recovery after the 8th.

Running 21:42 [2] 3.74 km (5:48 / km)
shoes: Karrimor Road 2

5 PM

Running 1:01:21 [2] 11.48 km (5:21 / km)
shoes: Karrimor Trail

Finally went up the hill we look out onto from our accom. Interesting to look down on Dullstroom, much hillier and more wooded than it seems when you're in the town.

Friday Jan 13, 2017 #

8 AM

Running 1:25:20 [2] 18.27 km (4:40 / km)
shoes: Karrimor Road 2

With Yannick on the railway dirt road above Walkersons Estate, through a place called Santa.

Then got dropped off on way home and ran back down the normal railway track.

4 PM

Running 33:01 [1] 6.64 km (4:58 / km)
shoes: Karrimor Road 2

With Oystein around the wooded loop on other side of town.

Thursday Jan 12, 2017 #

8 AM

Running 34:25 [1] 7.01 km (4:55 / km)
shoes: Karrimor Road 2

4 PM

Running 18:37 [2] 4.04 km (4:36 / km)
shoes: Karrimor Road 2

Drills 5:00 [0]

Running 25:46 [4] 8.0 km (3:13 / km)
shoes: Karrimor Road 2

Elandskloof
1km intervals with the guys from Bergen in our accom.
3.10-3.15
90s recovery

Running 10:30 [2] 1.4 km (7:30 / km)
shoes: Karrimor Road 2

Recoveries

Running 20:37 [2] 4.0 km (5:09 / km)
shoes: Karrimor Road 2

Wednesday Jan 11, 2017 #

9 AM

Running 41:25 [2] 8.51 km (4:52 / km)
shoes: Karrimor Trail

Around the Walkersons Estate

Running 1:10:14 [2] 15.79 km (4:27 / km)
shoes: Karrimor Trail

Along the railway then over to the woods on the other side of town with Yannick.

Tuesday Jan 10, 2017 #

8 AM

Running 32:42 [2] 7.27 km (4:30 / km)
shoes: Karrimor Trail

4 PM

Running 14:30 [2] 3.0 km (4:50 / km)
shoes: Karrimor Road 2

Running 24:40 [4] 7.6 km (3:15 / km)
shoes: Karrimor Road 2

10 mins hard (3km)
10 x ~150m (~27secs) uphill with Yannick
10 mins hard (3km)
Back at Elandskloof

Running 9:20 [1] 2.83 km (3:18 / km)
shoes: Karrimor Road 2

Running 14:57 [2] 3.04 km (4:55 / km)
shoes: Karrimor Road 2

Monday Jan 9, 2017 #

8 AM

Running 1:01:54 [2] 13.6 km (4:33 / km)
shoes: Karrimor Trail

2 PM

Running 1:00:36 [2] 13.92 km (4:21 / km)
shoes: Karrimor Trail

Up the railway. Met some cows.
5x15sec at end.

« Earlier | Later »