Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Mar 10:

activity # timemileskm+m
  Running13 8:23:34 60.81(8:17) 97.86(5:09) 639
  Orienteering4 2:38:33 16.95(9:21) 27.28(5:49) 115
  Strength and Conditioning2 55:00
  Cross Trainer1 38:00
  Drills2 10:00
  Total14 12:45:07 77.76 125.14 754

«»
2:53
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 10 #

11 AM

Running 22:46 [1] 4.66 km (4:53 / km)
shoes: VJ Bold

Orienteering 1:14:50 [4] 11.12 km (6:44 / km)
shoes: VJ Bold

Northern Champs
Wharnecliffe

Missed 5 and 6... Control 4 and 7 were touching and I obviously wan't paying attention. Wouldn't have been great anyway. Bit sloppy with the nav, struggling to push and ankles not enjoying the rock. Enjoyed most of it though.

One thing this interval block has told me, find it very hard to push in the forest when I'm tired!

Running 7:23 [1] 1.19 km (6:12 / km)
shoes: VJ Bold

Saturday Mar 9 #

12 PM

Running 17:29 [1] 3.51 km (4:59 / km)
shoes: Asics Nimbus 18

Orienteering 22:43 [4] 5.22 km (4:21 / km) +115m 3:55 / km
shoes: Inov8 X-Talon 212 v3

Sheffield 'Sprint'

Running 15:54 [1] 2.48 km (6:25 / km)
shoes: Inov8 X-Talon 212 v3

2 PM

Orienteering 18:20 [4] 4.1 km (4:28 / km)
shoes: Inov8 X-Talon 212 v3

Sprintervals with Will, Matt and Duncan
So dead.

Running 17:00 [1] 2.5 km (6:48 / km)
shoes: Inov8 X-Talon 212 v3

Friday Mar 8 #

8 AM

Running 16:00 [4] 3.68 km (4:21 / km) +219m 3:21 / km
shoes: Asics Nimbus 18

4x4mins (3mins) hills
Blairforkie Drive, Ferniebank Braw, Pendreich Road
Hard work but not as steep as Sheriffmuir road.

Running 42:04 [1] 7.88 km (5:20 / km)
shoes: Asics Nimbus 18

8 PM

Running 10:00 [5] 3.26 km (3:04 / km)
shoes: Asics Nimbus 18

Chester
5x2mins (2mins)
Sealand Road Loop

Running 39:15 [1] 6.95 km (5:39 / km)
shoes: Asics Nimbus 18

Thursday Mar 7 #

8 AM

Strength and Conditioning 30:00 [1]

Half Squats 6x4sets 1125, 125, 125, 127.5kg
Step Ups 8x3sets 50,50,52.5kg
Deadlifts 6x3sets 40kg / Hip Flexor 10,8,6,4 ~9/11/14/16kg
Medicine Ball balancing (~10mins) 5kg(normal) ball

Wednesday Mar 6 #

9 AM

Running 19:41 [1] 3.65 km (5:24 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Running 8:20 [5] 3.0 km (2:47 / km)
shoes: Asics Nimbus 18

400m (200m jog), 200m (400m jog) x5

72, 33
68, 33
67, 33
65, 33
64, 32

Running 21:28 [1] 3.2 km (6:42 / km)
shoes: Asics Nimbus 18

Running 14:11 [1] 2.61 km (5:26 / km)
shoes: Asics Nimbus 18

6 PM

Running 12:20 [1] 2.01 km (6:08 / km)
shoes: VJ Bold

Orienteering 42:40 [3] 6.84 km (6:14 / km)
shoes: VJ Bold

Barrwood Night Event

Fairly consistant, aa few small mistakes but struggling physically... Didn't run with anyone between 4-20 then caught Matt and Lewis just in time to take the win.

Running 14:43 [1] 2.11 km (6:58 / km)
shoes: VJ Bold

Tuesday Mar 5 #

8 AM

Running 14:05 [1] 2.56 km (5:30 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Running 16:00 [4] 5.42 km (2:57 / km)
shoes: Asics Nimbus 18

Treadmill
1 degree incline
4x4mins (3mins off)
3.05,3.00,2.55,2.50 pace
Started a bit too conservatively.

Running 13:01 [1] 2.46 km (5:17 / km)
shoes: Asics Nimbus 18

4 PM

Running 17:15 [1] 3.17 km (5:26 / km)
shoes: Asics Nimbus 18

5 PM

Cross Trainer 25:00 [4]

5x5mins (1min off)

Both sessions today HR has been quite a bit lower than expected for effort level. Probably getting tired! But interesting that it doesn't seem to be affecting pace. In fact I was at a higher level on XT (18 for last 4 reps) in this session than normal and felt like I was working a little harder. And if heart isn't beating as fast how come I can still get the same performance level?

Cross Trainer 13:00 [1]

Running 16:31 [1] 2.91 km (5:41 / km)
shoes: Asics Nimbus 18

Monday Mar 4 #

8 AM

Running 16:00 [5] 4.95 km (3:14 / km)
shoes: Asics Trail Shoe

Round the Uni Loch
4x4mins, 3mins off
1.18, 1.27,1.22,1.28

Running 45:03 [1] 7.87 km (5:43 / km)
shoes: Asics Trail Shoe

5 PM

Running 15:56 [4] 3.06 km (5:12 / km) +420m 3:05 / km
shoes: Asics Nimbus 18

Wallace Monument Hill Reps
From end of fence to end of path by building.
x6
2.45,2.42,2.39,2.39,2.38,2.33

Running 44:00 [1] 7.8 km (5:38 / km)
shoes: Asics Nimbus 18

9 PM

Running 27:09 [1] 4.97 km (5:28 / km)
shoes: Karrimor Tempo5

Strength and Conditioning 25:00 [1]

Half Squats 6x4sets 120,120,120,125kg
Step Ups 8x3sets 50,50,52.5kg
Deadlifts 6x3sets 40kg
Medicine Ball balancing (~10mins) 5kg(normal) ball

« Earlier | Later »