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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Feb 3, 2019:

activity # timemileskm+m
  Running12 7:28:14 59.05(7:35) 95.03(4:43)
  Orienteering4 2:06:02 15.4(8:11) 24.78(5:05)
  Strength and Conditioning3 1:35:00
  Cross Trainer2 1:08:00
  Total13 12:17:16 74.45 119.81

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MoTuWeThFrSaSu

Sunday Feb 3, 2019 #

11 AM

Running 16:10 [1] 3.35 km (4:50 / km)
shoes: Asics Trail Shoe

Orienteering 14:53 [4] 3.95 km (3:46 / km)
shoes: Asics Trail Shoe

Scottish Sprint Champs
Uphall North

Running 10:39 [1] 2.16 km (4:56 / km)
shoes: Asics Trail Shoe

1 PM

Running 18:37 [2] 3.76 km (4:57 / km)
shoes: Asics Trail Shoe

Orienteering 13:50 [4] 3.8 km (3:38 / km)
shoes: Asics Trail Shoe

Uphall South

Running 15:12 [1] 3.01 km (5:03 / km)
shoes: Asics Trail Shoe

Saturday Feb 2, 2019 #

8 AM

Running 21:48 [1] 4.25 km (5:08 / km)
shoes: Asics Nimbus 18

6 PM

Running 11:42 [1] 2.47 km (4:44 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 52:19 [4] 10.28 km (5:05 / km)
shoes: Inov8 X-Talon 212 v3

Scottish Night Champs
John Muir Country Park

Big mistake on 9. Haven't made one that big in ...? Basically I ran very close to it without seeing it and didn't go back to look in that area again thinking it wasn't there.

Even without that was pretty scrappy.

Running 10:57 [1] 2.1 km (5:13 / km)
shoes: Inov8 X-Talon 212 v3

Friday Feb 1, 2019 #

8 AM

Running 59:45 [2] 14.33 km (4:10 / km)
shoes: Asics Nimbus 18

7 PM

Running 26:08 [1] 5.1 km (5:07 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 25:00 [1]

3x 10 situps, 10 twisted situps, 10 pressups
3 x side/front planks (~2mins each set)
Lunges onto bosu ~20
Medicine Ball balancing (~5mins) +

Thursday Jan 31, 2019 #

10 AM

Running 55:57 [1] 10.53 km (5:19 / km)
shoes: Asics Trail Shoe

5 PM

Running 13:38 [1] 2.61 km (5:13 / km)
shoes: VJ Bold

Orienteering 45:00 [4] 6.75 km (6:40 / km)
shoes: VJ Bold

South Achray
Night o
Some of it with gg

Running 10:36 [1] 1.83 km (5:48 / km)
shoes: VJ Bold

Wednesday Jan 30, 2019 #

10 AM

Strength and Conditioning 35:00 [1]

Half Squats 10x3sets 105,105, 110kg
Step Ups 8x3sets 35,35,40kg
Deadlifts 10x3sets 35kg / Hip Flexors 3x10 - 9kg
Medicine Ball balancing (~10mins)

Cross Trainer 1:00:00 [2]

Tuesday Jan 29, 2019 #

11 AM

Running 13:36 [1] 2.57 km (5:18 / km)
shoes: Kalenji Trail

Running 20:00 [4] 6.23 km (3:13 / km)
shoes: Asics Nimbus 18

4x5mins on the treadmill
~3.17m/km
~3.12m/km
3.10m/km
3.10m/km

Running 9:00 [1] 1.9 km (4:44 / km)
shoes: Asics Nimbus 18

Cross Trainer 5:00 [5]

Cross Trainer 3:00 [1]

Running 12:30 [1] 2.48 km (5:02 / km)
shoes: Kalenji Trail

6 PM

Running 34:41 [1] 7.09 km (4:54 / km)
shoes: Asics Nimbus 18

Icy

Monday Jan 28, 2019 #

9 AM

Running 26:19 [1] 5.22 km (5:02 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 35:00 [1]

Half Squats 10x3sets 105,105, 110kg
Step Ups 8x3sets 35,35,40kg
Deadlifts 10x3sets 30,35,35kg
Medicine Ball balancing (~10mins)
6 PM

Running 1:00:59 [2] 14.04 km (4:21 / km)
shoes: Asics Nimbus 18

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