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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running13 11:47:41 102.36(6:55) 164.73(4:18) 210
  Strength and Conditioning3 1:25:00
  Orienteering1 33:55 2.99(11:21) 4.81(7:03)
  Total14 13:46:36 105.35 169.54 210

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MoTuWeThFrSaSu

Sunday Feb 11 #

10 AM

Running 1:11:39 [3] 18.78 km (3:49 / km) +100m 3:43 / km
shoes: Brooks 10

A nice shorter long run. Or so I thought. Almost like a session. Cam and Lewis were pushing the pace...

From the Uni along the Hillfoots road to Alva and back along the back undulating road into a slight headwind.

Saturday Feb 10 #

10 AM

Running 24:03 [1] 5.01 km (4:48 / km)
shoes: Brooks 10

Running 15:00 [5] 5.4 km (2:47 / km)
shoes: Brooks 10

1min on/off
x15

With Cam, Matthew and Kris

Charlton Road - 1km and 700m circuit, figure of 8.

Running 15:00 [1] 3.07 km (4:53 / km)
shoes: Brooks 10

Recs

Running 8:36 [1] 1.65 km (5:13 / km)
shoes: Brooks 10

Running 19:49 [1] 3.24 km (6:07 / km)
shoes: Brooks 10

Doing some filming round Abbey Craig with Kris for Scottish Spring.
5 PM

Running 26:54 [2] 6.03 km (4:28 / km)
shoes: Brooks 10

Friday Feb 9 #

7 AM

Running 1:30:01 [2] 21.86 km (4:07 / km)
shoes: Brooks 10

Standard Stirling loop, up to castle towards end.
Strides
8 PM

Running 27:03 [1] 5.25 km (5:09 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 105, 105, 105, 110
Step Ups 8 x3 - 42.5, 42.5, 45kg
Dynamic lunges 12 x3
Blue Bosu ~10mins

Thursday Feb 8 #

8 AM

Running 44:38 [2] 10.19 km (4:23 / km)
shoes: Brooks 10

7 PM

Running 19:00 [2] 4.16 km (4:34 / km)
shoes: Brooks 10

Running 12:22 [4] 3.81 km (3:15 / km) +110m 2:50 / km
shoes: Brooks 10

Central

15mins - Hills by track. Shorter than normal. 34-37s. Fair pace down compared with normal 45-50s. ~160m x11

Couple mins rest

15mins - Stride the bend, jog the bends. Took forever. Tiring but never lactating. All 16s except a couple of 17s. 10.5 laps.

Running 17:25 [1] 3.8 km (4:35 / km)
shoes: Brooks 10

Running 13:11 [1] 2.54 km (5:11 / km)
shoes: Brooks 10

Wednesday Feb 7 #

9 AM

Running 59:16 [2] 13.87 km (4:16 / km)
shoes: Brooks 10

Round the Carse and BoA.
Turnarounds at end 15.6,16.4>15.6
11 AM

Running 24:56 [1] 4.8 km (5:12 / km)
shoes: Brooks 10

Strength and Conditioning 25:00 [1]

Lunges 12
Squats 6x4 70, 70, 70, 75
Step Ups 8x3 40 40 42.5
Blue Bosu 10mins
6 PM

Orienteering 33:55 [2] 4.81 km (7:03 / km)
shoes: Oroc 280 no.3

Abbey Craig Night Event

Ran into 2 scared black sheep in some light green!

I look out my window at this area every day, first time I've been orienteering here. Nice little area and very runnable at the moment.

Tuesday Feb 6 #

8 AM

Running 45:17 [2] 10.24 km (4:25 / km)
shoes: Kalenji Trail

Snowy/icy on the pavements so did a couple of laps of the uni loch.
6 PM

Running 23:55 [2] 5.37 km (4:27 / km)
shoes: Brooks 10

Running 25:32 [4] 8.5 km (3:00 / km)
shoes: Brooks 10

Central
5 x 1mile (well 1.7km)
Starting every 7 mins
5.12, 5.06, 5.06, 5.04, 5.04

Running 12:45 [1] 1.88 km (6:47 / km)
shoes: Brooks 10

To start and recs

Running 22:34 [2] 5.11 km (4:25 / km)
shoes: Brooks 10

Monday Feb 5 #

7 AM

Running 1:00:53 [2] 14.93 km (4:05 / km)
shoes: Brooks 10

Stirling loop
Hills on Corneyhill Road. 12>10.07
8 PM

Running 27:52 [1] 5.24 km (5:19 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 100, 100, 100, 105
Step Ups 8 x3 - 40, 40, 42.5kg
Single leg squats 6 x3
Blue Bosu ~10mins

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