Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 30 days ending Apr 30, 2017:

activity

time

miles

Running

33:22:06

251.85

(7:57)

405.31

(4:56)

600

Orienteering

10:26:58

72.95

(8:36)

117.4

(5:20)

Cycling

1:35:00

Drills

1:05:00

Swimming

15:00

Total

46:44:04

324.8

522.71

600

3:48

0:00

» now

Sunday Apr 30, 2017 #

4 AM

Running 17:00 [2] 2.8 km (6:04 / km)
shoes: Oroc 280 no.3

Orienteering 1:11:04 [4] 11.4 km (6:14 / km)
shoes: Oroc 280 no.3

Tiomila
8th leg

First time running at tiomila! Ran unforked leg in what turned out to be completely daylight. Was hoping for a group to run with but ended up leading another runner for most of it. Followed me so close that when I feel over he would trip over me...

Going well for 40 minutes until I decided to use a path into a control and came off at wrong angle and lost a couple of minutes. Two controls later rushed out of control without proper plan and again got bad direction with more time loss.

Good fun.

Running 7:10 [1] 1.17 km (6:08 / km)
shoes: Oroc 280 no.3

Saturday Apr 29, 2017 #

Event: 10Mila

9 AM

Running 41:08 [1] 7.3 km (5:38 / km)
shoes: Karrimor Road 3

Friday Apr 28, 2017 #

9 AM

Running 40:07 [2] 8.47 km (4:44 / km)
shoes: Karrimor Road 3

Running 5:00 [5] 1.75 km (2:51 / km)
shoes: Karrimor Road 3

5x1 mins
Approx distance on the trails

9 PM

Orienteering 34:03 [2] 4.83 km (7:03 / km)
shoes: Oroc 280 no.3

Thursday Apr 27, 2017 #

9 AM

Running 9:29 [1] 1.67 km (5:41 / km)
shoes: Oroc 280 no.3

Orienteering 1:15:00 [3] 11.0 km (6:49 / km)
shoes: Oroc 280 no.3

Vanga
Nice forest, a few small misses in the circle.

9 PM

Running 13:29 [2] 2.29 km (5:53 / km)
shoes: Oroc 280 no.3

Orienteering 38:44 [2] 4.78 km (8:06 / km)
shoes: Oroc 280 no.3

Running 17:09 [2] 3.06 km (5:36 / km)
shoes: Oroc 280 no.3

Wednesday Apr 26, 2017 #

9 AM

Running 1:30:02 [2] 19.46 km (4:38 / km)
shoes: Karrimor Trail

Loop round Dumyat before travelling to Kristianstad.

Tuesday Apr 25, 2017 #

8 AM

Running 30:06 [1] 6.05 km (4:59 / km)
shoes: Karrimor Road 3

7 PM

Running 32:20 [2] 6.82 km (4:44 / km)
shoes: Karrimor Road 3

Running 15:59 [4] 5.52 km (2:54 / km)
shoes: Karrimor Road 3

Centrance
Charlton road. Standard 8x690m in pairs.
Gradual downhill with steeper up to finish.

Running 16:13 [2] 3.5 km (4:38 / km)

Monday Apr 24, 2017 #

8 AM

Running 1:01:29 [2] 13.51 km (4:33 / km) +170m 4:17 / km
shoes: Karrimor Trail

Up darn walk to Dunblane and back through the woods and fields.

4 PM

Running 1:00:03 [2] 14.45 km (4:09 / km)
shoes: Karrimor Trail

Stirling loop

Sunday Apr 23, 2017 #

9 AM

Running 20:47 [1] 4.06 km (5:07 / km)
shoes: Karrimor Road 3

1 PM

Running 17:21 [2] 3.32 km (5:14 / km)
shoes: Karrimor Road 3

Orienteering 16:40 [4] 4.48 km (3:43 / km)
shoes: Karrimor Road 3

North Muirton, Perth
Sprintervals on doctored map.

Running 50 [1] 0.14 km (5:57 / km)
shoes: Karrimor Road 3

Running 17:50 [2] 3.62 km (4:56 / km)
shoes: Karrimor Road 3

Run down to the parks

Orienteering 5:43 [3] 1.28 km (4:28 / km)
shoes: Karrimor Road 3

North Miller Riverside Walk
Ultrasprint 1:1500

Orienteering 6:32 [3] 1.44 km (4:32 / km)
shoes: Karrimor Road 3

Rodney Gardens and Bellwood Park
Ultrasprint 1:1500

Running 15:38 [2] 3.16 km (4:57 / km)
shoes: Karrimor Road 3

Saturday Apr 22, 2017 #

5 PM

Running 27:30 [1] 5.17 km (5:19 / km)
shoes: Karrimor Road 3

8 PM

Running 19:09 [2] 3.92 km (4:53 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 19:00 [2] 2.76 km (6:53 / km)
shoes: Inov8 X-Talon 212 v2

Fairy Knowe

Running 26:16 [2] 4.76 km (5:31 / km)
shoes: Inov8 X-Talon 212 v2

Friday Apr 21, 2017 #

8 AM

Running 1:40:38 [2] 21.23 km (4:44 / km) +430m 4:18 / km
shoes: Karrimor Trail

Along the road to Menstrie then up the track on the opposite side of the stream to Dumyat. Bit longer and more climb than I expected.

6 PM

Running 24:01 [1] 4.42 km (5:26 / km)
shoes: Karrimor Trail

Thursday Apr 20, 2017 #

8 AM

Running 27:01 [1] 5.15 km (5:15 / km)
shoes: Karrimor Road 3

6 PM

Running 25:08 [1] 5.16 km (4:52 / km)
shoes: Karrimor Road 3

Drills 15:00 [1]

Running 8:51 [5] 3.21 km (2:45 / km)
shoes: Karrimor Road 3

Central
10mins shuttle runs (13x100 ~15.5s) on grass
2x6 diagonal sprint with jog between (~105m ~17.5s) 3mins between sets
4 laps of sprint straights and jog bends on track (14.5-15.5.s)

Running 7:45 [1] 1.5 km (5:10 / km)
shoes: Karrimor Road 3

Running recoveries

Running 25:51 [2] 4.98 km (5:11 / km)
shoes: Karrimor Road 3

Wednesday Apr 19, 2017 #

8 AM

Running 1:30:21 [2] 17.82 km (5:04 / km)
shoes: Karrimor Trail

Loop round Dumyat. Easier than normal.

7 PM

Running 31:04 [1] 6.28 km (4:57 / km)
shoes: Karrimor Road 3

Tuesday Apr 18, 2017 #

4 PM

Swimming 15:00 [1]

Monday Apr 17, 2017 #

7 AM

Running 10:04 [1] 1.66 km (6:04 / km)

9 AM

Running 19:52 [2] 3.4 km (5:51 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 30:00 [5] 6.95 km (4:19 / km)
shoes: Inov8 X-Talon 212 v2

JK Relay
1st Leg
Pippingford Park
1st!

Wasn't too worried before the start, after all I had GG and Kris after me!

Worked myself into the leading group by #3 but then managed to overshoot at 4. Not a big miss but was then running alone for next couple of controls till we hit the open and then I was just chasing. Eventually managed to get back to the front by #17 but Jamie had just a bit to much and had to settle for 2nd at the finish.

Nice to take the win in my first relay with FVO.

Not a bad weekend for a sprint orienteer ;)

Running 18:58 [1] 2.64 km (7:11 / km)
shoes: Inov8 X-Talon 212 v2

Sunday Apr 16, 2017 #

8 AM

Running 11:20 [1] 2.0 km (5:40 / km)
shoes: Karrimor Road 3

12 PM

Running 21:20 [2] 3.93 km (5:26 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 1:34:25 [5] 20.67 km (4:34 / km)
shoes: Inov8 X-Talon 212 v2

JK Long
St Leonard's and Holmbush
5th

Again another fairly stable race. Not sure I got pacing right as felt quite good at end still but felt like I was pushing hard out there!

Running 11:29 [1] 1.66 km (6:55 / km)
shoes: Inov8 X-Talon 212 v2

Saturday Apr 15, 2017 #

8 AM

Running 14:31 [1] 2.58 km (5:38 / km)
shoes: Karrimor Road 3

12 PM

Running 15:51 [2] 3.11 km (5:06 / km)
shoes: Inov8 X-Talon 212 v2

Including model map at speed.

Orienteering 30:50 [5] 6.98 km (4:25 / km)
shoes: Inov8 X-Talon 212 v2

JK Middle
Ambersham Common
5th

Went hard from the start, fastest splits on 4 and 5 and saw Kris coming out of #6. Early high pace started to tell and felt slower from about 10 onwards. Couple of small mistakes at end cost me a podium. But best ever (including sprint) result at the JK so that was a big plus!

Running 17:17 [2] 2.73 km (6:20 / km)
shoes: Inov8 X-Talon 212 v2

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering

7 AM

Running 15:40 [1] 2.9 km (5:24 / km)
shoes: Karrimor Road 3

From 'hotel' in Crawley

3 PM

Running 9:40 [2] 1.9 km (5:05 / km)
shoes: Karrimor Road 3

Drills 5:00 [1]

Running 5:52 [2] 1.3 km (4:31 / km)
shoes: Karrimor Road 3

Something harder on model map and a few strides.

Running 14:45 [5] 4.25 km (3:28 / km)
shoes: Asics 2

JK Sprint
Brunel Uni
6th

Mostly good, more mistakes towards the end as tiredness starting to kick in. Struggled to move for a couple of mins after I finished!

Running 17:15 [2] 3.16 km (5:28 / km)
shoes: Asics 2

Thursday Apr 13, 2017 #

7 AM

Running 23:23 [1] 4.72 km (4:57 / km)
shoes: Karrimor Road 3

Wednesday Apr 12, 2017 #

3 PM

Running 22:16 [2] 4.8 km (4:38 / km)
shoes: Karrimor Road 2

Drills 15:00 [1]

Running 20:58 [2] 4.5 km (4:40 / km)
shoes: Karrimor Road 2

Tuesday Apr 11, 2017 #

11 AM

Running 16:30 [1] 3.41 km (4:50 / km)
shoes: Asics 2

Orienteering 6:00 [3] 1.5 km (4:00 / km)
shoes: Asics 2

Paisley

Orienteering 7:53 [4] 2.0 km (3:57 / km)
shoes: Asics 2

Uni

Running 1:52 [1] 0.31 km (6:01 / km)
shoes: Asics 2

Running 5:12 [3] 1.38 km (3:46 / km)
shoes: Asics 2

Town Centre

Running 11:09 [2] 2.22 km (5:01 / km)
shoes: Asics 2

Monday Apr 10, 2017 #

8 AM

Running 41:52 [2] 9.01 km (4:39 / km)
shoes: Karrimor Road 3

Sunday Apr 9, 2017 #

10 AM

Running 15:50 [2] 3.13 km (5:04 / km)
shoes: Karrimor Road 2

Orienteering 9:56 [2] 1.89 km (5:15 / km)
shoes: Inov8 X-Talon 212 v2

Rosyth
Line course.

Orienteering 4:10 [4] 1.12 km (3:43 / km)
shoes: Inov8 X-Talon 212 v2

Course 1.
Slightly disorientated to last control due to checking description at wrong time.

Orienteering 6:36 [4] 1.85 km (3:34 / km)
shoes: Inov8 X-Talon 212 v2

Course 2

Orienteering 10:26 [2] 2.13 km (4:54 / km)
shoes: Inov8 X-Talon 212 v2

Long legs

Running 17:07 [1] 3.31 km (5:10 / km)
shoes: Karrimor Road 2

Saturday Apr 8, 2017 #

8 AM

Running 24:30 [1] 4.41 km (5:33 / km)
shoes: Karrimor Trail

10 AM

Running 13:41 [2] 2.56 km (5:21 / km)
shoes: Karrimor Road 2

Drills 5:00 [1]

Running 2:26 [1] 0.54 km (4:30 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 14:28 [4] 3.97 km (3:39 / km)
shoes: Inov8 X-Talon 212 v2

Heriott Watt Uni Riccarton Campus

Running 3:14 [1] 0.54 km (5:59 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 10:20 [5] 2.73 km (3:47 / km)
shoes: Inov8 X-Talon 212 v2

Sprint Relay
About 7 guys running, mostly from EUOC
Started with Peter and Matt

Running 19:00 [2] 3.8 km (5:00 / km)
shoes: Inov8 X-Talon 212 v2

Managed to trip over on a flat bit of tarmac.

Friday Apr 7, 2017 #

9 AM

Running 1:15:41 [2] 15.84 km (4:47 / km)
shoes: Karrimor Trail

Thursday Apr 6, 2017 #

8 AM

Running 33:03 [1] 6.42 km (5:09 / km)
shoes: Karrimor Road 2

6 PM

Running 29:59 [2] 6.07 km (4:56 / km)
shoes: Karrimor Road 2

Drills 20:00 [1]

Running 10:17 [5] 3.8 km (2:42 / km)
shoes: Karrimor Road 2

Parloufs. With Dave so a bit more rest than reps.

Running 10:45 [2] 1.75 km (6:09 / km)
shoes: Karrimor Road 2

Recoveries

Running 17:59 [2] 3.22 km (5:35 / km)
shoes: Karrimor Road 2

Wednesday Apr 5, 2017 #

8 AM

Running 1:34:11 [2] 18.45 km (5:06 / km)
shoes: Karrimor Trail

Up Dumyat

12 PM

Cycling 1:35:00 [1]

With DaveM

7 PM

Running 39:30 [1] 8.09 km (4:53 / km)
shoes: Karrimor Road 2

Tuesday Apr 4, 2017 #

8 AM

Running 23:59 [1] 4.56 km (5:16 / km)
shoes: Karrimor Road 2

11 AM

Running 17:20 [2] 3.49 km (4:58 / km)
shoes: Karrimor Road 2

90s @threshold pace
3 strides

Drills 5:00 [1]

Orienteering 11:12 [4] 3.11 km (3:36 / km)
shoes: Inov8 X-Talon 212 v2

Grangemouth
Course 1

Orienteering 10:07 [4] 2.94 km (3:26 / km)
shoes: Inov8 X-Talon 212 v2

Course 2

Running 15:07 [2] 2.99 km (5:03 / km)
shoes: Karrimor Road 2

6 PM

Running 28:45 [2] 6.15 km (4:40 / km)
shoes: Karrimor Road 2

Running 7:48 [5] 2.72 km (2:52 / km)
shoes: Karrimor Road 2

Central
Memorial Park
4x680m off 3mins

Running 9:44 [2] 2.12 km (4:35 / km)
shoes: Karrimor Road 2

Monday Apr 3, 2017 #

7 AM

Running 27:10 [1] 4.79 km (5:40 / km)
shoes: Karrimor Road 2

Round Gothenburg before flying home.

4 PM

Running 28:02 [2] 6.07 km (4:37 / km)
shoes: Karrimor Road 2

Strides

Sunday Apr 2, 2017 #

Event: Västkust-stafetten / Västkust-stafetten, individuella öppna motionsklasser

9 AM

Running 13:42 [3] 2.5 km (5:29 / km)
shoes: Inov8 X-Talon 212 v2

Including 2 mins at harder pace.

Running 2:44 [1] 0.42 km (6:30 / km)
shoes: Oroc 280 no.3

Orienteering 39:00 [4] 6.0 km (6:30 / km)
shoes: Oroc 280 no.3

First leg
Started on 9th? row and wasn't aggressive enough at start so ended up in slower groups unable to pass people... 2 medium mistakes in second half. Enjoyed it though.

Running 17:22 [1] 3.01 km (5:46 / km)
shoes: Inov8 X-Talon 212 v2

3 PM

Running 13:42 [2] 2.2 km (6:14 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 21:27 [4] 5.11 km (4:12 / km)
shoes: Inov8 X-Talon 212 v2

Guldheden South
Sprintervals

Flying back tomorrow morning so took the opportunity to do some sprint training whilst I'm in Gothenburg.

Running 2:03 [1] 0.24 km (8:33 / km)
shoes: Inov8 X-Talon 212 v2

Recoveries

Running 17:06 [2] 3.11 km (5:30 / km)
shoes: Inov8 X-Talon 212 v2

Saturday Apr 1, 2017 #

10 AM

Orienteering 53:22 [2] 6.48 km (8:14 / km)
shoes: Oroc 280 no.3

Aspen Norr

Running 25:36 [2] 4.63 km (5:32 / km)
shoes: Oroc 280 no.3

4 PM

Running 54:52 [2] 11.09 km (4:57 / km)
shoes: Karrimor Road 3

« Earlier | Later »