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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending May 30:

activity # timemileskm+m
  Running6 4:22:34 32.42(8:06) 52.17(5:02)
  Orienteering4 1:10:26 8.47(8:19) 13.63(5:10)
  Strength and Conditioning2 1:00:00
  Drills3 15:00
  Total8 6:48:00 40.89 65.8

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Sunday May 30 #

7 PM

Orienteering 35:00 [1] 3.9 km (8:58 / km)
shoes: Inov8 X-Talon 212 v5

Plock at Kyle
On NW coast finishing maps and planning courses. Not ideal timing but not sure when else I will get a chance!

Saturday May 29 #

9 AM

Running 22:50 [1] 4.26 km (5:22 / km)
shoes: Brooks Cascadia (v15) 11 Red

Standard warmup including 90secs harder and 3 turnaround strides.

Orienteering 12:41 [5] 3.38 km (3:45 / km)
shoes: Nvii Crazy Light 19

WOC Sprint Selection
MacRostry Park
Sufferfest. Made a slight mistake on 3, running along the top path too long then things didn't make sense. Maybe this caused extra stress and caused the suffering!
Or maybe it was the short sharp climbs that got to me.
Took the longer route to 17 and missed the control, for some reason was expecting the control on the other side of the path...
Took a minute to recover enough at the finish to make it to download.
Average HR 188
Max HR 194

Running 14:43 [1] 2.28 km (6:27 / km)
shoes: Brooks Cascadia (v15) 11 Red

Drills 5:00 [1]

3 PM

Running 5:02 [1] 0.99 km (5:05 / km)
shoes: Brooks Cascadia (v15) 11 Red

Drills 5:00 [1]

Running 13:37 [1] 2.73 km (4:59 / km)
shoes: Nvii Crazy Light 19

Run to pre start, 1 min harder, 3xturnarounds.
Aggravated tendon on top of big toe on left foot.

Orienteering 14:12 [5] 4.15 km (3:25 / km)
shoes: Nvii Crazy Light 19

WOC Sprint Selection
Bannockburn
Better than this morning.
Felt much easier...I did think a couple of times during the race 'Am I pushing hard enough?'. But it seemed to work out all right.
A bit hesitant into 2 as it felt like I'd gone a long way down the path already.
Right on 4, wasn't sure but turned out good.
Apparently it was quicker to go left on 13!?
Think the biggest execution mistake was bananaring the run in!
Av HR 187
Max HR 193

Running 6:35 [1] 0.94 km (7:00 / km)
shoes: Nvii Crazy Light 19

Running 7:56 [1] 1.34 km (5:55 / km)
shoes: Brooks Cascadia (v15) 11 Red

Friday May 28 #

8 AM

Strength and Conditioning 25:00 [1]

Thursday May 27 #

1 PM

Running 44:57 [1] 8.24 km (5:27 / km)
shoes: Brooks Cascadia (v15) 11 Red

Allan Wood with Tommy B.

Wednesday May 26 #

11 AM

Running 16:22 [2] 3.22 km (5:05 / km)
shoes: Brooks Cascadia (v15) 11 Red

Drills 5:00 [1]

Orienteering 8:33 [4] 2.2 km (3:53 / km)
shoes: Nvii Crazy Light 19

4 intervals in Dunblane
Town and wooded hill

Running 3:15 [1] 0.54 km (6:01 / km)
shoes: Nvii Crazy Light 19

Running 11:48 [1] 2.14 km (5:31 / km)
shoes: Brooks Cascadia (v15) 11 Red

Tuesday May 25 #

9 AM

Running 57:04 [2] 12.47 km (4:35 / km)
shoes: Brooks Cascadia (v15) 11 Red

Allan Woods and Uni
Strides at end

Monday May 24 #

9 AM

Strength and Conditioning 35:00 [1]

Running 58:25 [2] 13.02 km (4:29 / km)
shoes: Brooks Cascadia (v15) 11 Red

Allan Woods to Abbey Craig

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