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Training Log Archive: Shminty

In the 7 days ending Mar 3:

activity # timemileskm+m
  Running9 6:36:40 50.2(7:54) 80.79(4:55) 255
  Orienteering2 3:00:31 14.04(12:52) 22.59(7:59)
  Strength and Conditioning3 1:10:00
  Cross Trainer1 37:00
  Drills2 10:00
  Total12 11:34:11 64.24 103.38 255

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MoTuWeThFrSaSu

Sunday Mar 3 #

1 PM

Orienteering 1:43:04 [2] 13.36 km (7:43 / km)
shoes: VJ Bold

First (ever?) orienteering on Dumyat, at least while I've lived here.
Helping at event in Dunblane in morning, didn't eat much and ran out of energy after about 80mins of easy running.

Saturday Mar 2 #

8 AM

Running 8:28 [5] 3.0 km (2:49 / km)
shoes: Asics Nimbus 18

3x600m
3x300m
3x100m (turn half way)
Long recoveries

1.46, 1.42, 1.41
49,49,48
17,19(fell),17

Was slower than expected. Probably what I've lost the most over last 6 months.

Running 31:48 [1] 5.94 km (5:21 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

3 PM

Running 16:00 [4] 5.17 km (3:06 / km) +15m 3:03 / km
shoes: Asics Nimbus 18

4x4mins, 3mins off
On the carse road.

Tail wind for a lot of it.

Running 41:13 [1] 7.85 km (5:15 / km)
shoes: Asics Nimbus 18

5 PM

Running 27:24 [1] 5.05 km (5:26 / km)
shoes: Karrimor Tempo5

Strength and Conditioning 25:00 [1]

Half Squats 6x4sets 120,120,120,125kg
Step Ups 8x3sets 50kg
Deadlifts 6x3sets 40kg
Medicine Ball balancing (~10mins) 5kg(normal) ball

Friday Mar 1 #

7 AM

Running 16:00 [4] 3.19 km (5:01 / km) +240m 3:39 / km
shoes: Asics Nimbus 18

4x4mins, 3mins off
Hills
Minewoods Road / Sheriffmuir Road

Running 42:20 [1] 8.58 km (4:56 / km)
shoes: Asics Nimbus 18

11 AM

Running 8:53 [1] 1.42 km (6:15 / km)

Mapping in Falkland (7hours)
8 PM

Running 14:06 [1] 2.58 km (5:28 / km)
shoes: Asics Nimbus 18

Cross Trainer 25:00 [4]

5x5mins
1min off

Cross Trainer 12:00 [1]

Running 13:34 [1] 2.48 km (5:28 / km)
shoes: Asics Nimbus 18

Thursday Feb 28 #

9 AM

Running 18:23 [1] 3.57 km (5:09 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Running 14:45 [5] 4.4 km (3:21 / km)
shoes: Asics Nimbus 18

O Track Test
4.4km with a mixture of 100-800m turning between each one.
Felt sick afterwards, not enough time after breakfast.

Trying an interval block over the next 10 days. Then will rerun this test.

Running 16:36 [1] 2.99 km (5:33 / km)
shoes: Asics Nimbus 18

8 PM

Running 46:24 [1] 8.87 km (5:14 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 35:00 [1]

Increasing weight, reducing reps

Half Squats 6x3sets 110,115, 115, 120kg
Step Ups 8x3sets 45,45,50kg
Deadlifts 6x3sets 40kg
Jump Squats 6x3 20,40,40kg
Medicine Ball balancing (~10mins) 5kg(normal) ball

Wednesday Feb 27 #

3 PM

Running 1:20:46 [1] 15.7 km (5:09 / km)
shoes: Asics Trail Shoe

Darn walk to Dunblane
Checking some control sites
Back over the fields and Gallow Hill
Ages since I did this loop.

Tuesday Feb 26 #

10 PM

Strength and Conditioning 10:00 [1]

Monday Feb 25 #

9 AM

Orienteering 1:17:27 [1] 9.23 km (8:23 / km)
shoes: VJ Bold

Tonguclu

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