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Training Log Archive: Shminty

In the 7 days ending Nov 17:

activity # timemileskm+m
  Running14 9:46:36 70.54(8:19) 113.52(5:10)
  Strength and Conditioning4 2:00:00
  Orienteering3 1:45:12 10.42(10:06) 16.77(6:16)
  Drills1 5:00
  Total14 13:36:48 80.96 130.29

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MoTuWeThFrSaSu

Sunday Nov 17 #

11 AM

Running 12:46 [1] 2.36 km (5:25 / km)
shoes: Inov8 X-Talon 212 v4

Orienteering 41:44 [3] 6.14 km (6:48 / km)
shoes: Inov8 X-Talon 212 v4

Kerrera

Running 18:41 [1] 3.14 km (5:57 / km)
shoes: Inov8 X-Talon 212 v4

4 PM

Running 27:39 [1] 2.8 km (9:53 / km)
shoes: Inov8 X-Talon 212 v4

Dusk/Night terrain run round hills just north of area I'm mapping. Loop around Lochan Torr an Fhamhair.

Saturday Nov 16 #

9 AM

Running 14:26 [1] 2.94 km (4:55 / km)
shoes: Asics Trail Shoe

Running 16:55 [4] 5.1 km (3:19 / km)
shoes: Asics Trail Shoe

Stirling Uni Parkrun

Running 15:12 [1] 3.1 km (4:54 / km)
shoes: Asics Trail Shoe

12 PM

Running 13:09 [1] 2.34 km (5:37 / km)
shoes: VJ Bold 2

Orienteering 32:15 [3] 6.19 km (5:13 / km)
shoes: VJ Bold 2

FVO Club Champs
Tulliallan

Just ahead of Lewis.

Running 10:09 [1] 1.83 km (5:33 / km)
shoes: VJ Bold 2

Friday Nov 15 #

8 AM

Running 33:59 [1] 6.6 km (5:09 / km)
shoes: Brooks 11

Strength and Conditioning 50:00 [1]

Squats 12,10,8,6 65,67.5,70,72.5
Hip Flexors 12,8,6,4 16,18,21,23kg
Split Squats 6x3 25kg
Deadlifts 10x3 30,30,35kg
Romanian Deadlifts 10x2 20kg
~ 10mins balancing on ball
~ankle outward rotation 3x20
Box Jumps / Step Hops
4 PM

Running 1:00:43 [1] 12.68 km (4:47 / km)
shoes: Brooks 11

+2.5kg

Thursday Nov 14 #

9 AM

Running 39:59 [1] 8.08 km (4:57 / km)
shoes: Brooks 11

Strength and Conditioning 10:00 [1]

Skipping
Step jumps/hops
Bosu Jumps
Dynamic Lunes 16x3
3 PM

Running 1:01:40 [2] 11.49 km (5:22 / km)
shoes: Asics Trail Shoe

Hermitage Woods, bottom slope of Dumyat, Cocksburn Resevoir

Wednesday Nov 13 #

6 AM

Running 27:06 [1] 5.29 km (5:07 / km)
shoes: Brooks 11

Strength and Conditioning 30:00 [1]

Squats 10x3sets 60,60,65kg
Split Squats 6x3 20kg
~ 10mins balancing on ball
~ankle outward rotation 3x20
Hamstring exercises, inc tryng out one of the machines
6 PM

Running 21:21 [1] 3.48 km (6:08 / km)
shoes: VJ Bold 2

Orienteering 31:13 [4] 4.44 km (7:02 / km)
shoes: VJ Bold 2

Abbey Craig Night Event
Mass Start
I look at this area every day when I open the curtains (at least for the few days of the year I'm at home ;) ) but still don't know it so well which makes it a fun place to orienteer still.
Lost a minute or so on #1, ran across a path without seeing it. Then fairly stable from there. But was still a group going into second last so put in a bit more effort running up (and down) the final hill.

Running 17:40 [1] 2.72 km (6:30 / km)
shoes: VJ Bold 2

Tuesday Nov 12 #

7 AM

Running 55:55 [2] 12.06 km (4:38 / km)
shoes: Brooks 11

Stirling Streets
2 PM

Running 5:40 [5] 2.0 km (2:50 / km)
shoes: Brooks 11

20 x100m
100m jog recovery

From 18.9s down to 14.9s. Most around 16. Rolling start.

Running 40:34 [1] 7.43 km (5:28 / km)
shoes: Brooks 11

Drills 5:00 [1]

Monday Nov 11 #

7 AM

Running 26:38 [1] 5.21 km (5:07 / km)

Strength and Conditioning 30:00 [1]

Squats 10x3sets 50,60,60kg
Hip Flexors 12,8,6,4 16,18,21,23kg
Step Ups 8x3sets 40kg / Lunges 4x3 (forward and backwards) x3 6/8/8kg
~ankle outward rotation 3x20
4 PM

Running 1:06:24 [1] 12.87 km (5:10 / km)
shoes: Asics Trail Shoe

With GG round east Dunblane woods

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