Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 30 days ending Apr 30, 2019:

activity

time

miles

Orienteering

21:16:23

119.19

(10:43)

191.82

(6:39)

Running

15:56:33

112.37

180.85

Cross Trainer

2:00:00

Cycling

1:49:00

Strength and Conditioning

30:00

Drills

29:00

Total

42:00:56

231.57

372.67

[1-5]

41:20:56

3:01

0:00

» now

Tuesday Apr 30, 2019 #

Note

Saw physio today. Probably have a stress reaction/fracture in my left foot (along with a swollen ankle). My luck at the JK seems to have run out quite quickly.

8 AM

Running 23:54 [1] 4.18 km (5:43 / km)
shoes: Asics Nimbus 18

8 PM

Cross Trainer 25:00 [4]

5x5mins, 1min off

Cross Trainer 35:00 [1]

Monday Apr 29, 2019 #

11 AM

Strength and Conditioning 30:00 [1]

Last gym was 7th March so took it easy.
Half Squats 8x3sets 50,70,70kg
Step Ups 8x3sets 20kg / Hip Flexor 12,10,8,6 7/9/11/14kg
Deadlifts 8x3sets 30kg

Cross Trainer 1:00:00 [2]

7 PM

Cycling 1:09:00 [1]

Doune and Dunblane

Sunday Apr 28, 2019 #

12 AM

Orienteering 2:02:12 [4] 23.06 km (5:18 / km)
shoes: VJ Bold

Tiomila
Leg 4 - Long Night, Unforked

In the Kratov train (although I didn't realise at the time). The pace would fluctuate between hard and very hard.

Unfortunately about 25% of the way into the long leg (~5km leg!) I twisted my ankle (even with more tape than normal of it). Hobbled along for a minute getting detached from the group before the pain subsided. Almost recaught them over the next 2km of field running but once we hit the forest again I lost them and couldn't stay with the next group either as was limited by my ankle in the terrain.

Ended up running a good chunk alone but was caught by a more moderate pace group for the last loop after spectator.

Team finished 22nd. If I'd kept up with the group we'd probably have been about 10th...

Saturday Apr 27, 2019 #

12 PM

Running 15:02 [1] 2.9 km (5:11 / km)
shoes: Asics Nimbus 18

11 PM

Running 11:15 [1] 1.86 km (6:03 / km)
shoes: VJ Bold

Friday Apr 26, 2019 #

9 PM

Orienteering 40:12 [2] 5.09 km (7:54 / km)
shoes: VJ Bold 2

Glimarka South

Thursday Apr 25, 2019 #

9 AM

Running 38:12 [2] 8.72 km (4:23 / km)
shoes: Asics Trail Shoe

13 hour delay on my flight to Tio. :(
So went to visit tommyb and hit the river for a run.

Wednesday Apr 24, 2019 #

9 AM

Running 32:12 [1] 5.58 km (5:46 / km)
shoes: Asics Nimbus 18

Countess country park

Tuesday Apr 23, 2019 #

11 AM

Cycling 40:00 [0]

Chester
Along the greenway to Meadow Lea with dad.

Monday Apr 22, 2019 #

10 AM

Running 11:15 [1] 1.91 km (5:53 / km)
shoes: VJ Bold

Drills 4:00 [1]

Orienteering 27:18 [5] 5.98 km (4:34 / km)
shoes: VJ Bold

JK Relay
Minley
2nd Leg

Almost didn't make it. Felt pretty unwell once I got back to the accommodation yesterday, eventually being sick, think I ate something dodgy after finishing the long. Woke up at 2am feeling slightly better and decided I needed to eat something to give myself a chance of running in the morning. A bit more food at 5am and some breakfast at 8. Still wasn't feeling fantastic but we didn't really have someone to replace me.

Nixon put in a solid run and set me off in front of the main contenders. Felt like I had just finished a 20km race that morning, my body did not want to go fast. Was running round with some guys including JamesA and then at 7 saw Matt closing in fast. I made a mistake to 8 so lost him then found myself on the back of AliM and for the rest of the course I was just trying my best to hold onto him...

Fortunately it was enough for the second fresh M35 of the team to seal the win.

Sunday Apr 21, 2019 #

8 AM

Running 17:00 [1] 2.83 km (6:00 / km)
shoes: Asics Nimbus 18

1 PM

Running 15:20 [1] 2.74 km (5:36 / km)
shoes: VJ Bold

Orienteering 1:35:50 [5] 20.44 km (4:41 / km)
shoes: VJ Bold

JK Long
Cold Ash
94.47

After last year's 2nd place at the JK and this year's similar terrain I thought if I was ever going to win the JK it was going to be today.

Made a few small mistakes in the first half (2,7,19) and then saw Will going into 21 as I was coming out. Did think the game was over but then I just wanted to keep ahead of him as long as possible.

Took gel on path run to 23 and took what I thought was the simpler left route to 25, hardly looked ahead at all on this route, just tried to push hard and maintain some positive thoughts as it got tough!

Kept it fairly smooth from there with the biggest wobble on 38, getting distracted by another control. Hit 39 and then kicked for home, taking the overall lead on the way to the last control...

So after 28km it came down to a 7 second win. Good fortune was on my side today.

C • Win 9

Running 9:59 [1] 1.41 km (7:05 / km)
shoes: VJ Bold

Saturday Apr 20, 2019 #

8 AM

Running 15:52 [1] 2.86 km (5:33 / km)
shoes: Asics Nimbus 18

1 PM

Running 16:00 [2] 3.3 km (4:51 / km)
shoes: VJ Bold

Drills 5:00 [1]

Orienteering 34:57 [5] 7.83 km (4:28 / km)
shoes: VJ Bold

JK Middle
Windmill Hill
5th +80s on PH

Went out hard. Made some mistakes in the middle. Holding on at the end.

Running 15:11 [1] 2.65 km (5:44 / km)
shoes: VJ Bold

Friday Apr 19, 2019 #

Event: JK 2019

9 AM

Running 15:37 [1] 2.75 km (5:41 / km)
shoes: Asics Nimbus 18

2 PM

Running 17:17 [2] 3.48 km (4:58 / km)
shoes: Asics Nimbus 18

Running 5:00 [1]

Orienteering 15:02 [5] 4.12 km (3:39 / km)
shoes: Inov8 X-Talon 210

JK Day 1
Aldershot Garrison

Failed at the first rule of orienteering, didn't go to all the controls.

Missed one out at the British Sprint here 4 years ago as well!

Interestingly at the time of writing I've been reinstated in the results...

Running away from #1 realised emit tags weren't flashing, went back, think I lost 7-8 seconds. Was then cautious on others and was checking light on all of them. Certainly an added distraction from the normal racing process.

Running 14:39 [1] 2.36 km (6:12 / km)
shoes: Asics Nimbus 18

Thursday Apr 18, 2019 #

10 AM

Running 25:48 [1] 4.79 km (5:23 / km)
shoes: Asics Nimbus 18

Loop of the abattoir.

Wednesday Apr 17, 2019 #

10 AM

Running 31:20 [2] 6.97 km (4:30 / km)
shoes: Asics Nimbus 18

Beheading stone and through the cemetery.

Tuesday Apr 16, 2019 #

10 AM

Running 20:01 [1] 3.73 km (5:22 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 11:55 [4] 3.01 km (3:58 / km)
shoes: Inov8 X-Talon 212 v3

Stirling Uni
Sprintervals

Drills 5:00 [1]

Running 5:00 [1] 0.7 km (7:09 / km)
shoes: Inov8 X-Talon 212 v3

Running 17:55 [1] 3.17 km (5:39 / km)
shoes: Inov8 X-Talon 212 v3

Monday Apr 15, 2019 #

8 AM

Running 41:12 [2] 9.56 km (4:19 / km)
shoes: Asics Nimbus 18

Sunday Apr 14, 2019 #

1 PM

Running 55:00 [1] 9.5 km (5:47 / km)
shoes: Inov8 X-Talon 212 v3

Falkland Estate (Scottish Spring Long)
Some filming and control collecting.

Saturday Apr 13, 2019 #

1 PM

Running 10:00 [1] 1.77 km (5:39 / km)
shoes: VJ Bold

Orienteering 15:55 [4] 3.31 km (4:49 / km)
shoes: VJ Bold

Tentmuir
Organising
Intervals round the course.

Orienteering 16:57 [1] 2.72 km (6:14 / km)
shoes: VJ Bold

5 PM

Running 11:35 [1] 2.11 km (5:29 / km)
shoes: Asics Nimbus 18

Orienteering 16:54 [4] 4.19 km (4:02 / km)
shoes: Inov8 X-Talon 212 v3

Falkland

Running 10:35 [1] 1.66 km (6:23 / km)
shoes: Asics Nimbus 18

Friday Apr 12, 2019 #

8 AM

Running 28:57 [1] 5.36 km (5:24 / km)
shoes: Asics Nimbus 18

12 PM

Running 17:31 [1] 3.42 km (5:07 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Running 6:39 [5] 2.4 km (2:46 / km)
shoes: Asics Nimbus 18

4x600m
4mins walk
1.41,40,40,38

Running 14:05 [1] 2.64 km (5:20 / km)
shoes: Asics Nimbus 18

Thursday Apr 11, 2019 #

7 AM

Running 16:00 [4] 4.98 km (3:13 / km)
shoes: Asics Nimbus 18

4x4mins
3mins off
Riverside path

Running 45:34 [1] 7.92 km (5:45 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

4 PM

Running 10:00 [4] 3.3 km (3:02 / km)
shoes: Asics Nimbus 18

30s on, 30s steady
On the greenway towards Mickle Trafford
Distance split a guess

Running 10:00 [3] 2.5 km (4:00 / km)
shoes: Asics Nimbus 18

Running 10:00 [1] 2.04 km (4:54 / km)
shoes: Asics Nimbus 18

Wednesday Apr 10, 2019 #

9 PM

Running 23:04 [1] 3.91 km (5:54 / km)
shoes: Asics Trail Shoe

Chester

Tuesday Apr 9, 2019 #

9 AM

Running 18:26 [1] 3.05 km (6:03 / km)
shoes: VJ Bold

Orienteering 50:00 [4] 7.75 km (6:27 / km)
shoes: VJ Bold

Gillingsrod

Running 9:25 [1] 1.46 km (6:27 / km)
shoes: VJ Bold

4 PM

Orienteering 1:27:03 [2] 10.88 km (8:00 / km)
shoes: VJ Bold

Guttersrod NW
1:15k

Monday Apr 8, 2019 #

9 AM

Running 2:37 [1] 0.39 km (6:43 / km)
shoes: VJ Bold

Orienteering 30:06 [2] 3.34 km (9:01 / km)
shoes: VJ Bold

Daelaene

Orienteering 29:16 [3] 3.89 km (7:31 / km)
shoes: VJ Bold

Running 3:35 [1] 0.66 km (5:26 / km)
shoes: VJ Bold

4 PM

Orienteering 16:53 [1] 2.68 km (6:18 / km)
shoes: VJ Bold

Orienteering 49:48 [2] 6.12 km (8:08 / km)
shoes: VJ Bold

Kjolasjoen
Back to finish off the control pick.

Running 4:43 [1] 0.89 km (5:18 / km)
shoes: VJ Bold

Sunday Apr 7, 2019 #

8 AM

Running 17:00 [1] 2.64 km (6:26 / km)
shoes: Asics Nimbus 18

11 AM

Running 15:00 [2] 2.54 km (5:54 / km)
shoes: VJ Bold

Orienteering 1:02:00 [2] 8.96 km (6:55 / km)
shoes: VJ Bold

Hornnes

Running 16:45 [1] 2.48 km (6:45 / km)
shoes: VJ Bold

5 PM

Orienteering 54:16 [2] 5.69 km (9:32 / km)
shoes: VJ Bold

Svinesund O

Saturday Apr 6, 2019 #

8 AM

Running 21:11 [1] 3.14 km (6:45 / km)
shoes: Asics Nimbus 18

Round the peninsula from the house.

1 PM

Running 16:50 [1] 2.7 km (6:14 / km)
shoes: VJ Bold

Orienteering 36:04 [5] 6.58 km (5:29 / km)
shoes: VJ Bold

Norwegian Spring
Hornnes
Middle

Fairly happy with it. Quite a few small mistakes but nothing over 20s. Lost a bit of the intensity from 7/8 control.

Running 10:49 [1] 1.66 km (6:31 / km)
shoes: VJ Bold

Friday Apr 5, 2019 #

10 AM

Running 13:33 [1] 1.91 km (7:06 / km)
shoes: VJ Bold

Orienteering 53:55 [3] 7.12 km (7:34 / km)
shoes: VJ Bold

Skarefjell
Moderate Intervals x5

Orienteering 3:30 [1] 0.34 km (10:18 / km)
shoes: VJ Bold

4 PM

Running 2:22 [1] 0.44 km (5:23 / km)
shoes: VJ Bold

Orienteering 1:08:26 [2] 8.68 km (7:53 / km)
shoes: VJ Bold

Kjolasjoen
Control Pick
Area adjacent to test races in July.

Thursday Apr 4, 2019 #

5 PM

Orienteering 39:31 [1] 3.88 km (10:11 / km)
shoes: VJ Bold

Long journey from Kristiandstad to Halden.
Rosnesasen
Easy jog.

Wednesday Apr 3, 2019 #

11 AM

Orienteering 1:10:02 [2] 8.49 km (8:15 / km)
shoes: VJ Bold

Aspet
Corridor. Intense nav.

6 PM

Orienteering 46:49 [2] 7.32 km (6:24 / km)
shoes: Inov8 X-Talon 212 v3

Gropahalet
Contour only course.

Tuesday Apr 2, 2019 #

10 AM

Running 15:21 [1] 2.03 km (7:34 / km)
shoes: VJ Bold

Orienteering 48:59 [3] 7.07 km (6:56 / km)
shoes: VJ Bold

Gilmakra Sodra
Adjacent to Tio area. Ran intervals, 3-5 controls at a time.

Running 5:15 [1] 0.79 km (6:39 / km)
shoes: VJ Bold

3 PM

Running 11:37 [5] 4.0 km (2:54 / km)
shoes: VJ Bold

2x800, 2x600, 2x400, 2x200 - all with 200m jog recovery
With Gernot and Matthias on the track in Kristianstad.
Windy!
Gernot has some sprint finish

Running 38:51 [1] 6.32 km (6:09 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Monday Apr 1, 2019 #

7 AM

Running 25:00 [4] 7.24 km (3:27 / km)
shoes: Asics Nimbus 18

On the bike path from Immeln (old railway?). Gradual downhill warm up and first rep. Back home and slightly uphill for last 3 reps. Working but HR a lower than expected.
10mins, 3x5mins. 1min off

Running 24:12 [1] 4.55 km (5:19 / km)
shoes: Asics Nimbus 18

9 AM

Orienteering 1:04:29 [2] 5.92 km (10:54 / km)
shoes: VJ Bold

Breanas
Same area as yesterdays intervals but course planned to make use of nicer bits.

8 PM

Orienteering 1:08:04 [1] 7.36 km (9:15 / km)
shoes: VJ Bold

Kullaskogen S

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