Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 30 days ending Apr 30, 2016:

activity	#	time	miles		km		+m
Running	53	34:15:17	256.17		412.27		40
Orienteering	14	6:09:06	43.92	(8:24)	70.68	(5:13)
Strength and Conditioning	4	2:00:00
Drills	4	23:00
Total	57	42:47:23	300.09		482.95		40

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Saturday Apr 30, 2016 #

10 AM

Running 9:05 [2] 1.57 km (5:47 / km)
shoes: Brooks 4

Orienteering 16:05 [3] 3.57 km (4:30 / km)
shoes: Brooks 4

Politechnika
Fast through controls, easy speed between.

Running 12:19 [2] 2.38 km (5:11 / km)
shoes: Brooks 4

Friday Apr 29, 2016 #

7 AM

Running 22:31 [2] 4.37 km (5:09 / km)
shoes: Brooks 4

3 PM

Running 9:28 [2] 1.81 km (5:14 / km)
shoes: Brooks 4

Orienteering 5:03 [5] 1.37 km (3:41 / km)
shoes: Inov8 X-Talon 190 no.3

Sprint model - urban section

Running 2:55 [2] 0.56 km (5:12 / km)
shoes: Inov8 X-Talon 190 no.3

Orienteering 5:25 [4] 1.32 km (4:06 / km)
shoes: Inov8 X-Talon 190 no.3

Running 10:01 [2] 1.86 km (5:23 / km)
shoes: Inov8 X-Talon 190 no.3

Thursday Apr 28, 2016 #

Note

Travelling to Wroclaw in Poland for first World Cup races of the season.

5 PM

Running 31:39 [2]
shoes: Brooks 4

Explored some parks

Wednesday Apr 27, 2016 #

8 AM

Running 20:03 [2] 4.02 km (4:59 / km)
shoes: Brooks 4

4 PM

Strength and Conditioning 30:00 [1]

Running 30:36 [2] 6.23 km (4:55 / km)
shoes: Brooks 4

Tuesday Apr 26, 2016 #

10 AM

Running 6:34 [2] 1.24 km (5:18 / km)
shoes: Brooks 4

Drills 5:00 [1]

Running 11:25 [2] 2.4 km (4:45 / km)
shoes: Asics

Running 17:00 [5] 4.29 km (3:58 / km)
shoes: Asics

1km, 800, 600, 400, 200
2mins recovery

Out along the river.

Feeling good, looking forward to the races this weekend.

Running 15:15 [2] 2.98 km (5:07 / km)
shoes: Asics

Monday Apr 25, 2016 #

7 AM

Running 20:41 [2] 4.01 km (5:09 / km)
shoes: Brooks Cascadia 5

5 PM

Running 39:30 [2] 8.13 km (4:52 / km)
shoes: Brooks 4

Sunday Apr 24, 2016 #

8 AM

Running 1:01:24 [2] 12.67 km (4:51 / km)
shoes: Brooks 4

5 PM

Running 44:23 [2] 9.24 km (4:48 / km)
shoes: Brooks 4

Saturday Apr 23, 2016 #

9 AM

Running 10:33 [2] 1.97 km (5:21 / km)
shoes: Brooks Cascadia 5

Running 3:52 [4] 0.91 km (4:15 / km)
shoes: Asics

Running 14:00 [5] 4.08 km (3:26 / km)
shoes: Asics

DM Sprint Relay

With Kirsten, Alice and Polish Coach. Might have won if I hadn't picked up wrong leg map off board for 3rd leg...

On positive had a good head to head battle with Tue Lassen.

Running 13:23 [2] 2.02 km (6:38 / km)
shoes: Brooks Cascadia 5

11 AM

Running 19:36 [2] 3.58 km (5:28 / km)
shoes: Brooks Cascadia 5

Friday Apr 22, 2016 #

8 AM

Running 21:08 [2] 3.95 km (5:21 / km)
shoes: Brooks Cascadia 5

Drills 5:00 [1]

2 PM

Running 7:35 [2] 1.39 km (5:27 / km)
shoes: Brooks Cascadia 5

Running 2:23 [2] 0.41 km (5:49 / km)
shoes: Inov8 X-Talon 190 no.3

Running 4:51 [4] 1.28 km (3:47 / km)
shoes: Inov8 X-Talon 190 no.3

4x30s

Orienteering 16:05 [5] 4.2 km (3:50 / km)
shoes: Inov8 X-Talon 190 no.3

Danish Sprint Champs
Haderslev
3rd +20s

Reasonable performance. A few poor routechoices and fair few hesitations. Improving though, feels like I'm heading in the right direction.

http://dm.okhtf.dk/?visaar=2016

GPS http://3drerun.worldofo.com/2d/?server=em.club.tra...

Running 11:03 [2] 1.86 km (5:56 / km)
shoes: Brooks Cascadia 5

Thursday Apr 21, 2016 #

3 PM

Running 7:29 [2] 1.37 km (5:28 / km)
shoes: Brooks Cascadia 5

Orienteering 8:38 [2] 1.62 km (5:20 / km)
shoes: Brooks Cascadia 5

Kolding, Denmark

Orienteering 4:36 [4] 1.03 km (4:28 / km)
shoes: Brooks Cascadia 5

Orienteering 1:04 [2] 0.2 km (5:20 / km)
shoes: Brooks Cascadia 5

Orienteering 3:16 [4] 0.8 km (4:05 / km)
shoes: Brooks Cascadia 5

Running 7:34 [2] 1.34 km (5:39 / km)
shoes: Brooks Cascadia 5

5 PM

Running 29:46 [2] 6.01 km (4:57 / km)
shoes: Brooks Cascadia 5

Wednesday Apr 20, 2016 #

5 PM

Strength and Conditioning 30:00 [1]

Tuesday Apr 19, 2016 #

11 AM

Running 40:13 [2] 8.23 km (4:53 / km)
shoes: Brooks 4

Chaos on the Walls so cut down some of the main shopping streets instead and across the river onto some new trails and roads.

6 PM

Running 15:23 [2] 3.05 km (5:03 / km)
shoes: Brooks 4

Running 11:01 [2] 2.25 km (4:54 / km)
shoes: Brooks 4

Drills 5:00 [1]

Running 11:04 [2] 4.0 km (2:46 / km)
shoes: Asics

Went down to Vale Royal AC to see whether I can find a higher top speed doing some sessions with them. Down at Winsford on cinder track.

Session was 10x400m with 2min recovery(!)

68, 67, 66, 66, 65, 66, 66, 64, 67, 69

First 5 felt comfortable. Then started noticing headwind on home straight. Bash had come down to see what was happening and told me to hit 8 and 9 hard - 8 pushed me over the edge and was just hanging on after that.

Running 10:25 [2] 1.85 km (5:38 / km)
shoes: Brooks 4

Monday Apr 18, 2016 #

9 AM

Running 40:02 [2] 8.02 km (5:00 / km)
shoes: Brooks 4

5 PM

Running 1:01:06 [2] 12.72 km (4:48 / km)
shoes: Brooks 4

Sunday Apr 17, 2016 #

9 AM

Running 4:31 [2] 0.8 km (5:39 / km)
shoes: Brooks Cascadia 5

Orienteering 1:01:22 [2] 10.25 km (5:59 / km)
shoes: Brooks Cascadia 5

Scarbrough
100 controls, unfortunately missed one out...

11 AM

Running 4:34 [2] 0.78 km (5:51 / km)
shoes: Inov8 X-talon 212

Orienteering 30:00 [4] 5.0 km (6:00 / km)
shoes: Inov8 X-talon 212

Sprintervals
Scarborough - Oliver's Mount and south side of town.

Oliver's Mount was a bit of a write off - motorbike racing cut first loop short and was incredibly slippy of remainder of rep. We gave up on second rep as area was fenced off and mega churned up.

Then headed down for 3 reps of the steep wooded gardens. Crazy amount of climb but great training for Europeans. Had some good battles with Pooboy and Jonny.

C • Oliver's mount 3

Running 8:00 [2] 1.5 km (5:20 / km)
shoes: Inov8 X-talon 212

Saturday Apr 16, 2016 #

7 AM

Running 21:53 [2] 4.21 km (5:12 / km)
shoes: Brooks Cascadia 5

1 PM

Running 18:57 [2] 3.66 km (5:11 / km)
shoes: Brooks Cascadia 5

Including a bit of o at pace and couple of longer strides.

Orienteering 17:09 [5] 3.83 km (4:29 / km)
shoes: Inov8 X-talon 212

Whitby Sprint

Weather at start as interesting - sheltered in road behind parked car in start boxes.

Messed up one - thought there was a gap in wall and ended up running down then back up and back down steep slope. Small loses on 3 and 5 then fairly smooth after that.

Jonny started 1 min behind and saw him quite a lot in middle of course due to dog legs but managed to keep about 15 secs ahead.

Orienteering 36:22 [2] 5.17 km (7:02 / km)
shoes: Brooks Cascadia 5

Talk o line course round Whitby with Danger.

5 PM

Orienteering 29:50 [2] 4.8 km (6:13 / km)
shoes: Brooks Cascadia 5

Robin Hood's Bay
Map memory of the Danger variety.
Best small sprint o area in UK! Made even better as blue skies and sun had replaced the hail.

Friday Apr 15, 2016 #

9 AM

Running 50:13 [2] 10.23 km (4:55 / km)
shoes: Brooks Cascadia 5

5 PM

Running 52:15 [2] 10.59 km (4:56 / km)
shoes: Brooks Cascadia 5

Thursday Apr 14, 2016 #

5 PM

Strength and Conditioning 30:00 [1]

Wednesday Apr 13, 2016 #

11 AM

Running 30:34 [2] 6.17 km (4:57 / km)
shoes: Brooks Cascadia 5

Drills 8:00 [1]

6 PM

Running 15:41 [2] 3.1 km (5:04 / km)
shoes: Brooks 4

Home to the start.

Running 2:10 [2] 0.54 km (4:01 / km)
shoes: Asics

Some longer strides

Running 26:08 [5] 8.14 km (3:13 / km) +40m 3:08 / km
shoes: Asics

Chester Spring 5

Felt ridiculously good through the first 3km (in about 9mins). Then turned into the wind back up the 'hill' which was mainly 2 shorter steeper sections. Got overtaken with about a mile to go and ended up about 8secs back. Good workout but disappointed as hoped to be a bit quicker.

Running 3:50 [2]
shoes: Brooks 4

8 PM

Running 16:38 [2] 3.02 km (5:30 / km)
shoes: Brooks 4

Run home.

Tuesday Apr 12, 2016 #

9 AM

Running 39:22 [2] 7.99 km (4:56 / km)
shoes: Brooks Cascadia 5

4 PM

Running 1:15:00 [2] 15.59 km (4:49 / km)
shoes: Brooks Cascadia 5

Delamere.

Monday Apr 11, 2016 #

7 AM

Running 37:05 [2] 8.09 km (4:35 / km)
shoes: Brooks Cascadia 5

1 PM

Running 1:06:32 [2] 13.27 km (5:01 / km)
shoes: Brooks Cascadia 5

Along the river out of the Trondheim before travelling home.

Sunday Apr 10, 2016 #

8 AM

Running 9:58 [2] 1.71 km (5:50 / km)
shoes: Brooks Cascadia 5

Running 5:10 [2] 1.06 km (4:52 / km)
shoes: Inov8 X-talon 212

Orienteering 21:00 [5] 4.97 km (4:14 / km)
shoes: Inov8 X-talon 212

Race 4
Festningen
Chasing start.

Screwed that up! Gaps from previous races were halved. 4 of us starting within a few seconds.

Different type area. Around the fort, lots of slopes, parkland, woods and a bit of urban.

Lots of forking. Made some small mistakes on first loop, misread numbers and ran to wrong control (8 not 3 but not much lost), poor routechoice on another. Second loop ok. Final loop was phi, planned ahead thought I worked out what was going on and still managed to run to wrong control. Lost the group and ended up in no man's land, cruised in.

http://eventor.orientering.no/Events/ResultList?ev...

Running 9:29 [2] 1.34 km (7:05 / km)
shoes: Brooks Cascadia 5

11 AM

Running 8:23 [2] 1.39 km (6:02 / km)
shoes: Inov8 X-talon 212

8 PM

Running 42:27 [2] 8.43 km (5:02 / km)
shoes: Brooks Cascadia 5

With Trond Einar along the river and around the Uni.

Saturday Apr 9, 2016 #

9 AM

Running 9:36 [2] 1.78 km (5:24 / km)
shoes: Brooks Cascadia 5

Running 6:00 [2] 1.5 km (4:00 / km)
shoes: Inov8 X-talon 212

With a bit harder to warm up.

Orienteering 16:07 [5] 4.2 km (3:50 / km)
shoes: Inov8 X-talon 212

Tonstad WRE
Fairly straightforward but managed to mis read map to 2 and lost 20secs.
+39secs on Tim
https://tsc2016.wordpress.com/home/race-2-tonstad-...

Running 12:43 [2] 2.17 km (5:52 / km)
shoes: Brooks Cascadia 5

3 PM

Running 9:02 [2] 1.79 km (5:03 / km)
shoes: Brooks Cascadia 5

Running 5:31 [2] 1.02 km (5:25 / km)
shoes: Inov8 X-talon 212

Orienteering 14:23 [5] 3.93 km (3:40 / km)
shoes: Inov8 X-talon 212

Race 3
Gloshaugen
Poor start.
But more complicated than previous race.
+35s
https://tsc2016.wordpress.com/home/race-3-gloshaug...

Running 22:45 [3] 3.71 km (6:08 / km)
shoes: Brooks Cascadia 5

Friday Apr 8, 2016 #

11 AM

Running 10:02 [2] 1.95 km (5:09 / km)
shoes: Brooks Cascadia 5

Orienteering 25:12 [2] 5.02 km (5:01 / km)
shoes: Brooks Cascadia 5

Trondheim Sprint Camp
Training
Oya-Kalvskinnet

Running 30:06 [2] 6.0 km (5:01 / km)
shoes: Brooks Cascadia 5

Down by the sea.

5 PM

Running 20:15 [2] 4.83 km (4:12 / km)
shoes: Oroc 280 no.3

Orienteering 13:38 [5] 3.92 km (3:29 / km)
shoes: Inov8 X-talon 212

Race 1
4th - 5 way tie! Caught up on the run in. +37s
Average performance.

https://tsc2016.wordpress.com/home/race-1-lademoen...

Running 10:05 [2] 1.87 km (5:24 / km)
shoes: Inov8 X-talon 212

7 PM

Running 13:51 [2] 2.49 km (5:34 / km)
shoes: Inov8 X-talon 212

Thursday Apr 7, 2016 #

10 AM

Strength and Conditioning 30:00 [1]

Wednesday Apr 6, 2016 #

4 PM

Running 13:01 [2] 2.53 km (5:09 / km)
shoes: Brooks 4

Running 4:44 [2] 0.95 km (4:59 / km)
shoes: Brooks 4

Running 22:45 [5] 5.76 km (3:57 / km)
shoes: Brooks 4

10x400m
Along the river.
Bit windy
Tough

Running 17:50 [2] 3.47 km (5:08 / km)
shoes: Brooks 4

9 PM

Running 40:26 [2] 8.13 km (4:58 / km)
shoes: Brooks 4

Round the streets.

Tuesday Apr 5, 2016 #

8 AM

Running 1:02:03 [2] 12.45 km (4:59 / km)
shoes: Brooks Cascadia 5

Glutes still sore. Took 3k to warm up.

4 PM

Running 1:11:29 [2] 14.81 km (4:50 / km)
shoes: Brooks 4

Monday Apr 4, 2016 #

11 AM

Running 40:43 [2] 8.05 km (5:03 / km)
shoes: Brooks Cascadia 5

Along the canal north from Lostock Gralam. Body still recovering from yesterday's efforts!

2 PM

Running 1:16:13 [2] 15.17 km (5:01 / km)
shoes: Brooks Cascadia 5

Mapping in Northwich so stopped in Delamere on way home (twice in 2 days!). Wanted to avoid hills so ran on some of the paths in the middle of the forest I haven't been on for a few years. Also found a new one round Hatchmere where I've never been! Torrential rain 10 mins in.

Sunday Apr 3, 2016 #

11 AM

Running 19:33 [2] 3.95 km (4:57 / km)
shoes: Brooks Cascadia 5

Sun was out so Delamere was packed.

Running 31:00 [4] 7.35 km (4:13 / km)
shoes: Brooks Cascadia 5

7 x hill reps up Old Pale. On the road leading up from the Visitor Centre side. Approx 525m. Steady speed on way down. Fairly steep except last 150m which is more gentle. Tough.

2.29, 2.30, 2.33, 2.37, 2.40, 2.38, 2.33
1.48, 1.48, 1.49, 1.51, 1.52, 1.53, 1.51

Running 32:05 [2] 6.26 km (5:08 / km)
shoes: Brooks Cascadia 5

Saturday Apr 2, 2016 #

7 AM

Running 20:10 [2] 4.11 km (4:54 / km)
shoes: Brooks 4

11 AM

Running 15:47 [2] 3.02 km (5:14 / km)
shoes: Oroc 280 no.3

Orienteering 43:51 [2] 5.48 km (8:00 / km)
shoes: Oroc 280 no.3

Tarn Hows Middle
Enjoyed it but felt like a road runner in terrain. So like last weekend ankles need to be a lot stronger to get most out of the legs.

Running 3:36 [2] 0.63 km (5:43 / km)
shoes: Oroc 280 no.3

Running 1:00:00 [2] 10.7 km (5:36 / km)
shoes: Inov8 X-talon 212

With Jack around Grizedale.

Friday Apr 1, 2016 #

8 AM

Running 59:54 [2] 12.03 km (4:59 / km)
shoes: Brooks Cascadia 5

4 PM

Running 16:18 [2] 3.23 km (5:03 / km)
shoes: Brooks 4

Running 25:00 [4] 7.41 km (3:22 / km)
shoes: Brooks 4

200m/200m hard/steady
Along the greenway towards Mickle Trafford turning at 10mins and running on towards Blacon to extend beyond original 20mins. Very slightly uphill on way out with some shorter steeper ramps every so often.

hard: 34-38s
steady: 42-48s

Felt good although still lacking that top end speed.

Running 16:38 [2] 3.49 km (4:46 / km)
shoes: Brooks 4

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