Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Nov 24, 2019:

activity

time

miles

Running

11:19:04

82.05

(8:17)

132.04

(5:09)

195

Strength and Conditioning

2:25:00

Orienteering

58:08

6.3

(9:14)

10.14

(5:44)

Drills

5:00

Total

14:47:12

88.35

142.18

195

2:31

0:00

» now

Sunday Nov 24, 2019 #

11 AM

Running 16:21 [1] 2.12 km (7:43 / km)
shoes: Inov8 X-Talon 212 v4

Running 11:00 [1] 1.71 km (6:26 / km)
shoes: VJ Bold 2

Orienteering 52:58 [3] 9.31 km (5:41 / km)
shoes: VJ Bold 2

Bethecar Moor

Really enjoyable. Was a bit sloppy with the navigation. Only got one fastest split, the run in!

Orienteering 5:10 [3] 0.83 km (6:13 / km)
shoes: VJ Bold 2

9 PM

Running 26:49 [1] 5.02 km (5:21 / km)
shoes: Brooks 11

Chester

Saturday Nov 23, 2019 #

7 AM

Running 29:42 [1] 5.18 km (5:44 / km)
shoes: Brooks 11

Strength and Conditioning 45:00 [1]

Squats 10,8,6,4 - 70,72.5,75,80kg
Hip Flexors 12,8,6,4 16,18,21,23kg
Split Squats 6x3 40,40,42.5kg
Deadlifts 8x3 40kg
~10mins ball balancing
~ankle outward rotation 5x20
Hamstring - Leg Curl Machine - 8x3 single 18,20,23kg
Box Jumps / Step Hops

12 PM

Running 37:32 [1] 7.21 km (5:12 / km)
shoes: Asics Trail Shoe

Linlithgow
Controller's Course

7 PM

Running 39:40 [2] 9.07 km (4:22 / km)
shoes: Brooks 11

Friday Nov 22, 2019 #

9 AM

Running 36:31 [1] 7.22 km (5:03 / km)
shoes: Brooks 11

11 AM

Running 22:37 [1] 4.28 km (5:17 / km)
shoes: Brooks 11

Drills 5:00 [1]

Running 4:41 [5] 1.8 km (2:36 / km)
shoes: Asics Trail Shoe

400, 200walk, 200, 400walk x3
65,31
63,30
63,30

Running 14:30 [1] 2.65 km (5:28 / km)
shoes: Brooks 11

6 PM

Running 49:04 [1] 8.5 km (5:46 / km)
shoes: Brooks 11

Checking control sites

Thursday Nov 21, 2019 #

9 AM

Running 44:29 [1] 8.77 km (5:04 / km)
shoes: Brooks 11

Strength and Conditioning 45:00 [1]

Squats 10,8,6,4 - 70,72.5,75,77.5kg
Step Ups 8x3 40kg
Deadlifts 8x3 40kg
~ankle outward rotation 5x20
Hamstring - Leg Curl Machine - 10double 8x3(?) single 18,20,23kg
Box Jumps / Step Hops

3 PM

Running 1:00:01 [2] 13.42 km (4:28 / km)
shoes: Brooks 11

+2.5kg

Wednesday Nov 20, 2019 #

9 AM

Running 34:28 [1] 6.91 km (4:59 / km)
shoes: Brooks 11

12 PM

Running 30:00 [4] 7.78 km (3:51 / km) +195m 3:26 / km
shoes: Brooks 11

10,5,5,5,5
Last 2 uphill past Minewoods

Running 33:11 [1] 6.73 km (4:56 / km)
shoes: Brooks 11

Inc come downhill strides at the end

7 PM

Running 27:35 [1] 5.13 km (5:23 / km)
shoes: Brooks 11

Strength and Conditioning 15:00 [1]

Situps, Twisted Situps, PressUps
Bosu hops, Dynamic Lunges, Box Jumps (up+down) 24,2430"

Tuesday Nov 19, 2019 #

2 PM

Running 8:56 [1] 1.51 km (5:55 / km)
shoes: Inov8 X-Talon 212 v4

Ardgour House

Running 18:55 [1] 3.24 km (5:50 / km)
shoes: Inov8 X-Talon 212 v4

Ardgour House 2

3 PM

Running 16:14 [1] 2.5 km (6:30 / km)
shoes: Inov8 X-Talon 212 v4

Running 8:48 [1] 1.62 km (5:26 / km)
shoes: Inov8 X-Talon 212 v4

Ballachulish

Running 4:46 [1] 0.79 km (6:02 / km)
shoes: Inov8 X-Talon 212 v4

Glencoe Lochan

9 PM

Running 27:42 [1] 5.28 km (5:15 / km)
shoes: Brooks 11

Strength and Conditioning 40:00 [1]

Squats 10,8,6,4 - 65,70,72.5,75kg
Hip Flexors 12,8,6,4 16,18,21,23kg
Split Squats 6x3 25kg
Deadlifts 5x3 40kg / Romanian Deadlifts 5x3 40kg
~ankle outward rotation 5x20
Hamstring - Leg Curl Machine - 10double 8x3(?) single 16,18,20kg
Box Jumps / Step Hops

Monday Nov 18, 2019 #

7 AM

Running 30:18 [1] 5.89 km (5:09 / km)
shoes: Brooks 11

4 PM

Running 15:00 [1] 2.13 km (7:03 / km)

Jogging back to accom after 7 hours of mapping

Running 30:14 [1] 5.58 km (5:25 / km)
shoes: Brooks 11

Not feeling energetic!

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