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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Aug 18:

activity # timemileskm+m
  Cross Trainer6 5:40:00
  Running6 4:24:15 27.21(9:43) 43.79(6:02)
  Cycling2 2:56:00
  Strength and Conditioning3 1:30:00
  Total14 14:30:15 27.21 43.79

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MoTuWeThFrSaSu

Sunday Aug 18 #

10 AM

Cross Trainer 1:30:00 [2]

7 PM

Cycling 40:00 [1]

Cycling 7:00 [3]

Short intervals on the bike ~30secs

Saturday Aug 17 #

11 AM

Running 29:21 [1] 5.24 km (5:36 / km)
shoes: Inov8 X-Talon 212 v4

Looking round some woods near Callander.
Coilhallan
12 PM

Running 41:45 [1] 7.41 km (5:38 / km)
shoes: Inov8 X-Talon 212 v4

Bochastle and Falls of Lenny
1 PM

Running 31:02 [1] 3.86 km (8:02 / km)
shoes: Inov8 X-Talon 212 v4

Callander Craig

Friday Aug 16 #

10 AM

Strength and Conditioning 30:00 [1]

Half Squats 10x3sets 135,135,140kg
Step Ups 8x3sets 47.5kg
Hip Flexor 12,10,8,6 - 16,16,21,23kg

Cross Trainer 30:00 [4]

10,8,6,4,2mins
1min off

Cross Trainer 15:00 [1]

6 PM

Running 1:04:11 [2] 11.72 km (5:29 / km)
shoes: Inov8 X-Talon 212 v4

Up the eastern track into the Ochils from Menstrie

Thursday Aug 15 #

11 AM

Cycling 2:09:00 [1]

Hobbit House Loop

Wednesday Aug 14 #

10 AM

Strength and Conditioning 30:00 [1]

Half Squats 10x3sets 135,135,140kg
Step Ups 8x3sets 45,45,47.5kg
~ 15mins balancing on ball

Cross Trainer 20:00 [5]

10mins
5x2mins
Hit 193bpm so must have been working hard!

Cross Trainer 20:00 [1]

Including a few minutes on the xt with adjustable stride length.
4 PM

Running 51:36 [1] 9.23 km (5:35 / km)
shoes: Inov8 X-Talon 212 v4

Up Gargunnock Hill

Tuesday Aug 13 #

8 AM

Running 46:20 [1] 6.33 km (7:19 / km)
shoes: Inov8 X-Talon 212 v4

Dumyat from Logie Kirk
Went up the pylons. Not fun.
But after that was good.
8 PM

Cross Trainer 1:00:00 [2]

Monday Aug 12 #

9 AM

Strength and Conditioning 30:00 [1]

Half Squats 10x3sets 135,135,140kg
Step Ups 8x3sets 45,45,47.5kg
Hip Flexor 12,10,8,6 - 16,18,21,23kg
~ 10mins balancing on ball

Cross Trainer 1:00:00 [2]

9 PM

Cross Trainer 30:00 [4]

3x10mins
1min off

Cross Trainer 15:00 [1]

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