Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 30 days ending Jun 30, 2017:

activity	#	time	miles		km		+m
Running	49	29:16:25	215.84	(8:08)	347.36	(5:03)	155
Orienteering	14	4:50:31	42.99	(6:45)	69.19	(4:12)	275
Cycling	1	36:00
Drills	6	35:00
Total	51	35:17:56	258.83		416.55		430
[1-5]	51	34:57:56

2:17

0:00

» now

Friday Jun 30, 2017 #

Event: WOC 2017

8 AM

Running 15:09 [1] 2.69 km (5:38 / km)
shoes: Karrimor Trail

Drills 5:00 [0]

1 PM

Running 10:22 [1] 1.97 km (5:16 / km)
shoes: Karrimor Road 3

Running 5:45 [2] 1.25 km (4:36 / km)
shoes: Inov8 X-Talon 190 no.3

90s harder
strides

Orienteering 11:35 [5] 3.12 km (3:43 / km)
shoes: Inov8 X-Talon 190 no.3

WOC Qualifier
Tartu

Not that happy with the run but did enough and that's all that matters.

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Karrimor Road 3

Thursday Jun 29, 2017 #

11 AM

Running 19:17 [1] 3.29 km (5:52 / km)
shoes: Inov8 X-Talon 212 v2

Model Map

Wednesday Jun 28, 2017 #

4 PM

Running 31:23 [1] 6.0 km (5:14 / km)
shoes: Karrimor Road 3

Valga/Valka
Traveling day
Easy and strides

Tuesday Jun 27, 2017 #

11 AM

Running 38:59 [1] 6.99 km (5:35 / km)

With GG to Ashfield and back.

Monday Jun 26, 2017 #

8 AM

Running 15:39 [1] 2.91 km (5:23 / km)
shoes: Karrimor Road 3

1 PM

Running 9:43 [1] 1.82 km (5:20 / km)
shoes: Karrimor Road 3

Drills 5:00 [0]

Running 4:56 [2] 0.95 km (5:12 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 12:00 [5] 3.3 km (3:38 / km) +50m 3:23 / km
shoes: Inov8 X-Talon 212 v2

Linlithgow
Turned out to be 3 reps. Plan was to do 2 but ran into someone (or did they walk into me?) halfway through the second rep. Rescued their phone from under a parked car then carried on. But the shock interrupted the rhythm and lost the good flow for the last part.

Running 13:06 [2] 2.46 km (5:20 / km)
shoes: Inov8 X-Talon 212 v2

Sunday Jun 25, 2017 #

9 AM

Running 31:18 [1] 5.98 km (5:14 / km)
shoes: Karrimor Road 3

Saturday Jun 24, 2017 #

8 AM

Running 15:12 [1] 2.69 km (5:39 / km)
shoes: Karrimor Road 3

12 PM

Running 12:08 [2] 2.27 km (5:21 / km)
shoes: Karrimor Road 3

Running 5:09 [1] 1.02 km (5:03 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 27:33 [4] 7.38 km (3:44 / km)
shoes: Inov8 X-Talon 212 v2

Livingston Sprintervals
With PeterH, Alex, Freddie, Tessa and Laura

Running 20:49 [2] 3.98 km (5:14 / km)
shoes: Inov8 X-Talon 212 v2

Friday Jun 23, 2017 #

12 PM

Running 54:17 [2] 10.36 km (5:14 / km)
shoes: Karrimor Road 3

With 5 hill sprints on Coneyhill Road

Drills 5:00 [0]

Thursday Jun 22, 2017 #

8 AM

Running 15:27 [1] 2.68 km (5:46 / km)
shoes: Karrimor Road 3

4 PM

Running 13:31 [2] 2.81 km (4:49 / km)
shoes: Karrimor Road 3

Inc 90s hard

Running 1:48 [1] 0.3 km (6:00 / km)
shoes: Inov8 X-Talon 212 v2

Running 4:24 [5] 1.17 km (3:46 / km) +60m 3:00 / km
shoes: Inov8 X-Talon 212 v2

Orienteering 16:14 [4] 4.49 km (3:37 / km) +45m 3:27 / km
shoes: Inov8 X-Talon 212 v2

Coxeth Hill
Hill Rep, then 'downhill' sprinterval x3

Running 15:30 [1] 2.74 km (5:39 / km)
shoes: Inov8 X-Talon 212 v2

Wednesday Jun 21, 2017 #

9 AM

Running 1:01:15 [2] 12.68 km (4:50 / km)
shoes: Karrimor Road 3

Inc 5x8s hills

Tuesday Jun 20, 2017 #

8 AM

Running 22:44 [1] 4.16 km (5:28 / km)
shoes: Karrimor Road 3

6 PM

Running 24:47 [2] 5.2 km (4:46 / km)
shoes: Karrimor Road 3

Drills 10:00 [1]

Running 15:13 [5] 5.4 km (2:49 / km)
shoes: Karrimor Road 3

Central
800s, starting every 4 mins.
Didn't pace it great. Decided to hang onto Ali, Cam and Jamie. Worked fine for the first 4 but Ali led the 5th and lost them straight away as he does fly off the start. Thought I'd catch them after first lap but didn't was starting to suffer. Similar struggle on next, so skipped the 7th and came back with a reasonable 2.13 at end.

Running 14:30 [1] 2.59 km (5:36 / km)
shoes: Karrimor Road 3

Monday Jun 19, 2017 #

2 PM

Running 15:36 [1] 2.76 km (5:39 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 12:23 [4] 3.2 km (3:52 / km)
shoes: Inov8 X-Talon 212 v2

Astley Village, Chorley
Reran British Sprint Qualifier from 2010. Was a nice course. Didn't go to one control as the veg was quite thick (race was in April).

Running 12:20 [1] 2.07 km (5:57 / km)
shoes: Inov8 X-Talon 212 v2

Sunday Jun 18, 2017 #

8 AM

Running 27:16 [1] 4.64 km (5:53 / km)
shoes: Karrimor Road 3

Canal, around the wall, through the Roodee grass and along the river to Grosvenor Park.

Running 8:10 [5] 2.78 km (2:56 / km)
shoes: Karrimor Road 3

5x90s in the park, 2min rec
then 5x8s hill sprints, walk rec

Wildlife was if so tame in the park I almost trod on some animals which wasn't ideal for flow.

Running 4:00 [1] 0.5 km (8:00 / km)
shoes: Karrimor Road 3

Jogging recs on first few.

Running 18:01 [1] 3.19 km (5:39 / km)
shoes: Karrimor Road 3

Saturday Jun 17, 2017 #

7 AM

Running 14:40 [1] 2.49 km (5:53 / km)
shoes: Karrimor Road 3

10 AM

Running 10:44 [1] 2.02 km (5:19 / km)
shoes: Karrimor Road 3

Inc 90s harder

Running 4:02 [2] 0.81 km (4:59 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 14:40 [4] 4.15 km (3:32 / km)
shoes: Inov8 X-Talon 212 v2

NW Sprint Champs
Skelmersdale

Enjoyable. Did manage to go to 13 before 3 though! Realised on the way to '12' what I'd done. Oops. Someone had knicked #9 so wasted a bit of time double checking it wasn't me who was wrong.

http://www.seloc.routegadget.co.uk/rg2/#59

Running 15:04 [1] 2.78 km (5:25 / km)
shoes: Inov8 X-Talon 212 v2

1 PM

Running 14:44 [2] 2.78 km (5:18 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 13:08 [5] 3.67 km (3:35 / km)
shoes: Inov8 X-Talon 212 v2

Final

http://www.seloc.routegadget.co.uk/rg2/#60&course=...

Running 14:20 [1] 2.62 km (5:28 / km)
shoes: Inov8 X-Talon 212 v2

Friday Jun 16, 2017 #

6 AM

Running 21:35 [1] 3.85 km (5:36 / km)
shoes: Karrimor Road 3

2 PM

Running 47:07 [2] 9.76 km (4:50 / km)
shoes: Karrimor Road 3

Stopped in Northwich for some mapping so had a run round Marbury, the Flashes and Anderton Boat Lift.

Thursday Jun 15, 2017 #

8 AM

Running 22:05 [1] 4.04 km (5:28 / km)
shoes: Karrimor Road 3

6 PM

Running 32:32 [2] 6.23 km (5:13 / km)
shoes: Karrimor Road 3

Running 11:48 [5] 4.08 km (2:54 / km)
shoes: Karrimor Road 3

Central
Memorial Park
~680m x6
Not running with anyone as most of the guys did a sprinty session on the track.

2.02, 1.58, 1.56, 1.57, 1.57, 1.56

Running 13:02 [1] 2.4 km (5:26 / km)
shoes: Karrimor Road 3

Wednesday Jun 14, 2017 #

10 AM

Running 20:59 [1] 3.86 km (5:26 / km)
shoes: Karrimor Road 3

6 PM

Running 12:47 [2] 2.27 km (5:38 / km)
shoes: Karrimor Road 3

Orienteering 17:23 [3] 4.26 km (4:05 / km)
shoes: Karrimor Trail

Bannockburn
Cautious after yesterday but seemed all right.

Running 6:19 [1] 1.15 km (5:30 / km)
shoes: Karrimor Trail

Running 12:59 [1] 2.49 km (5:13 / km)
shoes: Karrimor Trail

Control collecting

Tuesday Jun 13, 2017 #

10 AM

Running 18:06 [2] 3.4 km (5:19 / km)
shoes: Karrimor Road 3

Running 18:59 [4] 4.69 km (4:03 / km) +95m 3:41 / km
shoes: Karrimor Trail

Stirling
Long legs around the hill from Sprint Scotland last year.

Running 15:02 [2] 3.38 km (4:27 / km)
shoes: Karrimor Trail

6 PM

Running 25:20 [2] 5.24 km (4:50 / km)
shoes: Karrimor Road 3

Running 10:27 [5] 3.8 km (2:45 / km)
shoes: Asics 2

Central
6x600, '6'x200

1.42, 1.38, 1.37, 1.39, 1.35, 1.34
29

Running with Aiden and Wrighty to start with but decided to go for it more on the last 600s and then hold on in the 200s. Keeping pace with Ali on last ones after his initial sprint off the start line. Calf felt a bit weird on last 6 and on the second 2 it started to feel a lot weirder so stopped. Think it was just cramp though.

Running 13:20 [1] 2.34 km (5:42 / km)
shoes: Karrimor Road 3

Monday Jun 12, 2017 #

12 PM

Running 1:03:53 [2] 13.38 km (4:46 / km)
shoes: Karrimor Trail

Darn walk and Dunblane
5x8s hill sprints at end

Sunday Jun 11, 2017 #

8 AM

Running 20:35 [1] 3.74 km (5:30 / km)
shoes: Karrimor Road 3

3 PM

Running 13:01 [2] 2.63 km (4:57 / km)
shoes: Karrimor Road 3

Including 90s faster

Drills 5:00 [0]

Running 4:08 [1] 0.77 km (5:22 / km)
shoes: Asics 2

3 strides

Running 15:34 [5] 5.0 km (3:07 / km)
shoes: Asics 2

Scottish Men's League
5000

Optimistic before start but... The guy who led the first lap is supposedly a consistent 15.00 runner. Except he ran the first lap in 80! Nothing I could do except feel like I was jogging along boxed in on the inside. On the second lap went into 3rd place and realised there was a problem. The wind! So although the first 3km felt easy I probably wouldn't have ran any faster going to the front. Leading the next km felt like harder work but not too bad. Thought I'd saved something for the last km but got overtaken at this point and just didn't have another gear to go with him so had to settle for 2nd.

Good training session.

Running 10:25 [1] 2.23 km (4:40 / km)
shoes: Asics 2

Running 6:19 [1] 1.08 km (5:51 / km)
shoes: Karrimor Road 3

Saturday Jun 10, 2017 #

12 PM

Running 11:02 [1] 2.01 km (5:29 / km)
shoes: Karrimor Road 3

Running 5:15 [1] 1.01 km (5:12 / km)
shoes: Inov8 X-Talon 212 v2

Including some strides

Orienteering 29:30 [4] 7.66 km (3:51 / km) +80m 3:40 / km
shoes: Inov8 X-Talon 212 v2

Oxgangs, Edinburgh
Sprintervals

Running 18:24 [1] 3.08 km (5:58 / km)
shoes: Inov8 X-Talon 212 v2

Saw an interesting looking hill so ran up it. Turned out to be Braids.

Friday Jun 9, 2017 #

4 PM

Running 43:58 [1] 8.17 km (5:23 / km)
shoes: Karrimor Road 3

In Ballater planning Sprint Scotland - rest day sprint at the 6 days in August. Area is looking much better than I expected with a nice amount of variety.

Hill sprints near end.

Thursday Jun 8, 2017 #

10 AM

Running 12:45 [1] 2.26 km (5:38 / km)
shoes: Karrimor Road 3

Running 21:00 [4] 6.3 km (3:20 / km)
shoes: Karrimor Road 3

3x7mins round the loop west of town.

Running 2:00 [1] 0.32 km (6:15 / km)
shoes: Karrimor Road 3

Running 13:52 [1] 2.83 km (4:54 / km)
shoes: Karrimor Road 3

6 PM

Running 26:20 [1] 5.33 km (4:56 / km)
shoes: Karrimor Road 3

Running 8:00 [5] 3.0 km (2:40 / km)
shoes: Asics 2

Central
1000,800,600,400,200
400m jog between

2.45
2.11
1.35
60
29

Running 12:00 [1] 1.5 km (8:00 / km)
shoes: Asics 2

Running 16:29 [1] 3.06 km (5:23 / km)
shoes: Karrimor Road 3

Wednesday Jun 7, 2017 #

11 AM

Running 1:00:30 [2] 13.69 km (4:25 / km)
shoes: Karrimor Road 3

Loop of Stirling
5xHill sprints at end off Logie Road

6 PM

Orienteering 25:37 [1] 3.33 km (7:42 / km)
shoes: Oroc 280 no.3

Duncraggan and Little Druim Wood

Orienteering 18:00 [1] 3.0 km (6:00 / km)
shoes: Oroc 280 no.3

Control Collecting

Tuesday Jun 6, 2017 #

10 AM

Running 14:25 [1] 2.63 km (5:29 / km)
shoes: Karrimor Trail

Running 14:25 [5] 4.5 km (3:12 / km)
shoes: Karrimor Trail

3 x top loop of the Uni lake in the rain. 1.5km with steep climb back up to bridge at end.
4.54 (2mins off)
4.45 (1.30 off)
4.41

Running 3:30 [1] 0.44 km (7:57 / km)
shoes: Karrimor Trail

Running 14:01 [2] 2.61 km (5:22 / km)
shoes: Karrimor Trail

6 PM

Running 19:24 [1] 3.79 km (5:07 / km)
shoes: Karrimor Trail

Drills 5:00 [1]

Running 11:39 [5] 4.3 km (2:43 / km)
shoes: Asics 2

Central

6 x 100m strides, jogging the bends

1km - 2.45 (another pb!)

6 x 150m turnarounds x 3

About 16s rest between reps, 5 mins between sets
~24s

Running 6:00 [1] 1.0 km (6:00 / km)
shoes: Asics 2

Running 14:12 [1] 2.51 km (5:39 / km)
shoes: Karrimor Trail

Monday Jun 5, 2017 #

11 AM

Running 40:00 [1] 5.41 km (7:24 / km)
shoes: Oroc 280 no.3

Collecting in controls at Polmaise.

2 PM

Running 24:00 [1] 3.0 km (8:00 / km)
shoes: Oroc 280 no.3

Putting out controls in Gallamuir

Sunday Jun 4, 2017 #

7 AM

Running 14:19 [1] 2.48 km (5:46 / km)
shoes: Karrimor Trail

10 AM

Running 14:56 [1] 2.98 km (5:01 / km)
shoes: Karrimor Trail

Orienteering 17:36 [3] 3.62 km (4:52 / km)
shoes: Inov8 X-Talon 212 v2

Braco mass start

Running 12:13 [1] 2.14 km (5:43 / km)
shoes: Inov8 X-Talon 212 v2

11 AM

Orienteering 18:12 [3] 4.4 km (4:08 / km)
shoes: Inov8 X-Talon 212 v2

Coxeth Hill

Running 3:04 [1] 0.47 km (6:31 / km)
shoes: Inov8 X-Talon 212 v2

2 PM

Running 20:23 [1] 3.85 km (5:18 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 23:40 [5] 5.6 km (4:14 / km)
shoes: Inov8 X-Talon 212 v2

Stirling Uni Sprintervals
Feeling a lot more with it for these.

Running 12:58 [2] 2.44 km (5:19 / km)
shoes: Inov8 X-Talon 212 v2

Saturday Jun 3, 2017 #

10 AM

Running 16:50 [1] 3.07 km (5:29 / km)
shoes: Karrimor Road 3

Orienteering 20:45 [4] 4.77 km (4:21 / km) +100m 3:56 / km
shoes: Inov8 X-Talon 212 v2

Hallglen Sprintervals

Running 16:08 [1] 2.24 km (7:12 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 12:15 [5] 3.24 km (3:47 / km)
shoes: Inov8 X-Talon 212 v2

Hallglen Sprint Relay Simulation

Running 17:49 [1] 3.23 km (5:31 / km)
shoes: Inov8 X-Talon 212 v2

7 PM

Running 15:02 [1] 3.06 km (4:55 / km)
shoes: Karrimor Road 3

Friday Jun 2, 2017 #

3 PM

Cycling 36:00 [1]

Thursday Jun 1, 2017 #

8 AM

Running 16:01 [1] 2.68 km (5:59 / km)
shoes: Karrimor Road 3

6 PM

Running 25:00 [1] 5.0 km (5:00 / km)
shoes: Karrimor Road 3

Running 4:02 [5] 1.6 km (2:31 / km)
shoes: Asics 2

8x200m, jog 200m
Progression
32, 32, 30, 31, 29, 29, 29, 28

Running 6:00 [4] 1.8 km (3:20 / km)
shoes: Asics 2

100m jog, 100m stride, 100m sprint x6

Running 8:00 [1] 1.0 km (8:00 / km)
shoes: Asics 2

Running 20:00 [1] 3.73 km (5:22 / km)
shoes: Karrimor Road 3

« Earlier | Later »