Training Log Archive: ShmintyIn the 7 days ending Jan 14, 2018:
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Sunday Jan 14, 2018 #
Running 14:32 [1] 2.39 km (6:05 / km)
shoes: Oroc 280 no.3
Orienteering 1:51:37 [2] 15.37 km (7:16 / km) +420m 6:23 / km
shoes: Oroc 280 no.3
Pre Breakfast...
I suppose I must have run here before but didn't recognise it. Mostly enjoyable. Saw a few Capercaillie.
Running 11:36 [1] 2.36 km (4:55 / km)
shoes: Oroc 280 no.3
Orienteering 34:53 [1] 3.9 km (8:57 / km)
shoes: Inov8 X-Talon 212 v3
Went back to the same place as last night. More successful this time but still some areas the contours seemed to make no sense... I was running on an old map but didn't think that would have mattered. Contours have changed a bit on latest map.
Saturday Jan 13, 2018 #
Running 20:49 [2] 4.48 km (4:39 / km)
shoes: Oroc 280 no.3
Orienteering 46:06 [4] 7.41 km (6:13 / km)
shoes: Oroc 280 no.3
Pushed hard.
Focus on direction with compass.
Running 11:36 [1] 2.12 km (5:28 / km)
shoes: Oroc 280 no.3
Running 9:32 [1] 1.72 km (5:33 / km)
shoes: Oroc 280 no.3
Orienteering 41:00 [2] 5.2 km (7:53 / km)
shoes: Oroc 280 no.3
Fairly straightforward, bit vague on top. getting dark by end which made it harder...
Running 13:52 [1] 1.23 km (11:16 / km)
shoes: Oroc 280 no.3
Orienteering 46:38 [1] 4.32 km (10:48 / km)
shoes: Oroc 280 no.3
Hmmm. Really wasn't getting it tonight. Didn't help there was no north lines on but was struggling to interpret contours. Went in twice to #1 and still couldn't not convinced.
Friday Jan 12, 2018 #
Running 1:30:10 [2] 22.19 km (4:04 / km)
shoes: Brooks 10
Turnarounds at end x,x,16,16,16
Running 28:04 [1] 5.25 km (5:21 / km)
shoes: Brooks 10
Strength and Conditioning 30:00 [1]
Step Ups 8 x3 - 40, 40, 40kg
Single Leg Squat 6
Box Jumps - 6x3 up+down 27,30,30 inches
Wobble Cushion (bosu) ~10mins
Thursday Jan 11, 2018 #
Running 41:28 [1] 8.0 km (5:11 / km)
shoes: Kalenji Trail
Running 25:00 [4] 7.6 km (3:17 / km)
shoes: Kalenji Trail
An old favourite.
10mins 2.95km
1min off
10mins 15/15
1min off
10mins 3.05km
15/15s weren't paced well. Should of pushed harder.
Last 10mins felt looong.
Running 53:40 [2] 12.87 km (4:10 / km)
shoes: Brooks 10
Wednesday Jan 10, 2018 #
Running 1:00:35 [2] 14.98 km (4:03 / km)
shoes: Brooks 10
Running 24:36 [1] 4.82 km (5:06 / km)
shoes: Brooks 10
Strength and Conditioning 30:00 [1]
Step Ups 8 x3 - 40, 40, 40kg
Lunges onto Bosu. 3x10ish. 0,5,5kg. Toe has improved but still doesn't feel good doing lunges...
Wobble Cushion (green) ~10mins
Orienteering 35:35 [2] 6.24 km (5:42 / km)
shoes: Oroc 280 no.3
Not ready at start. Burned it along the path but still didn't catch front.
Made the map. Still makes a mistake. And on a control I'd already been to just off the path...
Tuesday Jan 9, 2018 #
Running 40:38 [2] 10.01 km (4:04 / km)
shoes: Brooks 10
Running 23:46 [2] 5.34 km (4:27 / km)
shoes: Brooks 10
Running 16:05 [5] 5.39 km (2:59 / km)
shoes: Brooks 10
Triangle - x7 (770m) starting every 3 mins
2.17-2.19s.
The recoveries felt very short tonight.
Running 33:22 [1] 6.3 km (5:18 / km)
shoes: Brooks 10
Monday Jan 8, 2018 #
Running 56:44 [2] 13.65 km (4:09 / km)
shoes: Brooks 10
Running 28:15 [1] 5.15 km (5:29 / km)
shoes: Kalenji Trail
Running 26:36 [1] 5.15 km (5:10 / km)
shoes: Brooks 10
Strength and Conditioning 30:00 [1]
Step Ups 8 x3 - 40, 40, 40kg
Box Jumps - 6x3 up+down 27,30,30 inches (slipped/fell in third set and bashed shin, paused then did last 2)
Wobble Cushion (green cushion) ~10mins