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Training Log: Shminty

In the last 7 days:

activity # timemileskm+m
  Running10 7:20:24 58.74(7:30) 94.54(4:40)
  Orienteering2 1:30:52 11.79(7:43) 18.97(4:47)
  Strength and Conditioning2 50:00
  Drills1 15:00
  Total10 9:56:16 70.53 113.51
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Thursday Jun 21 #

11 AM

Running 20:16 [1] 3.62 km (5:36 / km)
shoes: Asics 2

Checking Sprint Scotland training.

Orienteering 22:26 [4] 6.38 km (3:31 / km)
shoes: Asics 2

Grangemouth
Sprintervals x5, ~30s off between

Running 2:15 [1] 0.3 km (7:30 / km)
shoes: Asics 2

Running 15:04 [1] 2.68 km (5:37 / km)
shoes: Asics 2

Wednesday Jun 20 #

7 AM

Running 1:30:05 [2] 21.56 km (4:11 / km)
shoes: Brooks 10 #2

Old road to Dunblane, carse, cornton loop.
11 AM

Running 13:10 [1] 2.54 km (5:11 / km)
shoes: Brooks 10 #2

Strength and Conditioning 25:00 [1]

(Jump) Squats 6 x4 60kg
Walking Lunges 3 x12 12.5, 12.5, 15kg
Blue Bosu Jumps ~10mins

Running 12:00 [1] 2.35 km (5:06 / km)
shoes: Brooks 10 #2

Tuesday Jun 19 #

8 AM

Running 16:32 [1] 3.37 km (4:54 / km)
shoes: Brooks 10 #2

Running 10:07 [2] 2.3 km (4:24 / km)

Barefoot on the top uni pitches

Running 14:14 [2] 3.36 km (4:14 / km)
shoes: Brooks 10 #2

6 PM

Running 25:52 [1] 5.35 km (4:50 / km)
shoes: Brooks 10 #2

Drills 15:00 [1]

Running 12:50 [5] 4.8 km (2:40 / km)
shoes: Asics 2

Central
Good group down tonight.

3 sets 4x400m
1min off, 3 mins between sets
rolling start

63, 63, 63, 63 comfortable, quicker than expected
62, 63, 64, 66 carried away on first, then started to hurt
63, 65, 65, 64 trying to run conservatively on first ones, Wrighty paced last 2

Running 6:00 [1] 0.7 km (8:34 / km)
shoes: Asics 2

Between sets

Running 17:48 [1] 3.65 km (4:53 / km)
shoes: Brooks 10 #2

Monday Jun 18 #

9 AM

Running 59:49 [2] 14.39 km (4:09 / km)
shoes: Brooks 10 #2

Standard Stirling
Strides at end.
9 PM

Running 25:11 [1] 5.12 km (4:55 / km)
shoes: Brooks 10 #2

Strength and Conditioning 25:00 [1]

Half Squats 6 x4 120, 120, 120, 125kg
Step Ups 8 x3 - 50, 52.5, 52.5kg
Blue Bosu ~10mins

Gym has moved to temp location whilst sports centre is rebuilt. Not sure the layout is the best...

Sunday Jun 17 #

11 AM

Running 30:30 [1] 6.3 km (4:50 / km)
shoes: Brooks 10 #2

Saturday Jun 16 #

9 AM

Running 35:35 [1] 6.35 km (5:36 / km)
shoes: Brooks 10 #2

Jog with some of the guys.
10 PM

Running 18:18 [1] 3.53 km (5:11 / km)
shoes: VJ Bold

Orienteering 1:08:26 [5] 12.59 km (5:26 / km)
shoes: VJ Bold

Jukola
1st Leg
Pan Team 2

Awesome.

Shame my o wasn't so good, probably my worse run of the year.

Started in 184th, 5 rows back. By the start kite maybe I had made up 30 places. First section was trying to avoid breathing in too much dust and falling over, including other falling runners... Knew where I was going to one until the final couple of hundred metres and then maybe I got a bit lucky. Should just have run as hard as possible and bounced off the path behind.

By common #2 was up to 34th but instead of following the guy ahead I decided he was going too far left and went my own direction to 3 and hit the wrong gaffle to the right... This time I just kept going to the path and came back as I wasn't sure which hole in the ground the wrong control was in. +1.30

Then I was in the train, not so easy to overtake and at times the pace felt like a jog.

Occasionally a guy with a bib (top 20ish runner) would come past but generally I was the one overtaking when I could.

At control 11 seems I was about ~75-90s off leaders.

Then made another mistake at 13, basically got into wrong train out of 12 but wasn't too bad until I ran across a path near to the control and thought the only path on the map is after my control...but it was so small I thought maybe it is an animal track. So after getting to the wrong gaffle I at least had a vague idea where I needed to go.

After punching the right gaffle I ended up in no mans land with a big group 45s ahead and another 30s back punching the next common control. I then messed up the next 'easy' control. Only benefit was that Antonio messed it up more and we came to the control at the same time, at which point I decided just to keep up with him on the long run to the finish.

4.30 mins down at the finish, 70th.


http://online.jukola.com/tulokset/en/j2018_ju/kilp...

Running 14:48 [1] 2.27 km (6:31 / km)
shoes: VJ Bold

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