Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jul 15, 2018:

activity

time

miles

Running

9:32:23

79.19

(7:14)

127.45

(4:29)

Strength and Conditioning

58:00

Orienteering

51:25

7.92

(6:30)

12.74

(4:02)

Drills

20:00

Total

11:41:48

87.11

140.19

[1-5]

11:26:48

2:09

0:00

» now

Sunday Jul 15, 2018 #

9 AM

Running 29:00 [2] 6.31 km (4:36 / km)
shoes: Brooks 10 #2

Running 15:18 [2] 3.75 km (4:05 / km)

Barefoot

Running 14:38 [2] 3.38 km (4:20 / km)
shoes: Brooks 10 #2

Saturday Jul 14, 2018 #

9 AM

Running 13:14 [1] 2.42 km (5:28 / km)
shoes: Brooks 10 #2

Running 16:45 [4] 4.84 km (3:28 / km)
shoes: Brooks 10 #2

Plean Parkrun
First time.
Interesting figure of 8 course.
Was trying to beat LewisM's time, pace was indicating I wouldn't make it but watch didn't get 5km so just about beat it.

Running 17:36 [1] 3.14 km (5:36 / km)
shoes: Brooks 10 #2

With Catriona

11 AM

Running 16:09 [1] 2.86 km (5:39 / km)
shoes: Brooks 10 #2

Round Callendar Park. Not cut down as much as I expected.

Orienteering 8:32 [4] 2.29 km (3:44 / km)
shoes: Brooks 10 #2

Hallglen West
Training course for Thursday.

Orienteering 13:12 [2] 2.44 km (5:25 / km)
shoes: Brooks 10 #2

Hallglen East.
Line course.
No energy to run fast so cruised round.

Friday Jul 13, 2018 #

7 AM

Running 28:24 [1] 5.23 km (5:26 / km)
shoes: Brooks 10 #2

Strength and Conditioning 40:00 [1]

Half Squats 6 x3 125, 125, 130kg
Jump Squats 6 x3 50kg
Step Ups 8 x3 50, 50, 52.5kg
Blue Bosu ~14mins

In the new performance gym which is the old S&C room.

2 PM

Running 1:01:24 [2] 14.45 km (4:15 / km)
shoes: Brooks 10 #2

Carse, upper Bridge of Allan.
Turnarounds 15.7>14.9. No spring in my step at the moment.

Thursday Jul 12, 2018 #

11 AM

Running 15:35 [1] 3.02 km (5:10 / km)
shoes: Brooks 10 #2

Running 20:00 [4] 6.15 km (3:15 / km)
shoes: Brooks 10 #2

4x5mins, 1 min off.
From level crossing to Cambusbarron, then over the river towards the peak.

Running 4:00 [1] 0.78 km (5:08 / km)
shoes: Brooks 10 #2

Running 14:30 [1] 2.96 km (4:54 / km)
shoes: Brooks 10 #2

6 PM

Running 24:03 [1] 4.71 km (5:06 / km)
shoes: Brooks 10 #2

Drills 15:00 [1]

Running 10:00 [4] 3.3 km (3:02 / km)
shoes: Asics 2

Central
Shuttle runs on the top pitch
~11/12s per rep

Running 18:38 [1] 3.66 km (5:05 / km)
shoes: Brooks 10 #2

Wednesday Jul 11, 2018 #

8 AM

Running 1:05:03 [2] 15.79 km (4:07 / km)
shoes: Brooks 10 #2

Chester

9 PM

Strength and Conditioning 15:00 [0]

Half Squats 6 x3 125, 125, 130kg
Jump Squats 6 x3 50kg
Step Ups 8 x3 50, 50, 52.5kg

Late as watching end of the England match. Sped through as only had 15 mins before it closed. Skipped the normal Bosu work.

Running 14:52 [1] 3.01 km (4:56 / km)
shoes: Brooks 10 #2

Tuesday Jul 10, 2018 #

8 AM

Running 14:23 [1] 2.53 km (5:41 / km)
shoes: Brooks 10 #2

11 AM

Running 15:06 [1] 2.95 km (5:07 / km)
shoes: Brooks 10 #2

Drills 5:00 [1]

Orienteering 15:28 [5] 4.09 km (3:47 / km)
shoes: Asics 2

Shrewsbury
WOC Sprint Selection 2008 - on current map

Unfortunately gate out of 1 was locked so long way round. Also printing wasn't great and ran into a blocked alley (~20s).

Running 16:37 [1] 3.29 km (5:03 / km)
shoes: Asics 2

2 PM

Running 16:47 [1] 3.34 km (5:01 / km)
shoes: Brooks 10 #2

Orienteering 14:13 [4] 3.92 km (3:38 / km)
shoes: Asics 2

Whitchurch
Heavy legs and not feeling at all fast.
Pace was all right though.

Running 15:03 [1] 2.93 km (5:08 / km)
shoes: Brooks 10 #2

Monday Jul 9, 2018 #

7 AM

Running 1:04:15 [2] 16.0 km (4:01 / km)
shoes: Brooks 10 #2

Chester Standard

4 PM

Running 31:03 [1] 6.65 km (4:40 / km)
shoes: Brooks 10 #2

Strength and Conditioning 3:00 [1]

Jump Squats 10 x3

« Earlier | Later »