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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending May 31, 2009:

activity # timemileskm+m
  Running27 16:02:30 118.81(8:06) 191.2(5:02) 400
  Gym5 4:35:00
  Orienteering6 3:59:44 25.55(9:23) 41.11(5:50)
  Circuits3 1:30:00
  Stretching7 1:20:00
  Physio1 1:00:00
  Strength4 25:00
  Total30 28:52:14 144.35 232.31 400
  [1-5]30 27:52:14

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Sunday May 31, 2009 #

Running 42:00 [3] 9.2 km (4:34 / km)

Again shouldn't have gone out in the middle of the day although all the trees in porters valley does reduce the heat problem.

Saturday May 30, 2009 #

Running 1:14:00 [3] 16.2 km (4:34 / km) +400m 4:04 / km
shoes: Inov8 RocLite 315 no.2

Up and around Lady Cannings. Aiming to run 4.30min/km and did the first 4km in the right time. A bit slower up the hills but then made it up again coming back.

Really hot out today and would have taken a camelbak if I'd have been doing anymore.

Friday May 29, 2009 #

Running 35:00 [3] 8.0 km (4:23 / km)

Dunno how long I was out, was about 17mins on way back.

Thursday May 28, 2009 #

Running 20:00 [2] 4.0 km (5:00 / km)

to hallam and slightly longer back

Gym 1:20:00 [3]

Warm up

Bar warm up

Front Squat-Push Press 12 with 20kg 8,6,5,3 with 30kg. Should have done 10,6,6,3 with 30 but arms buckled early and wouldn't have managed the last 1 or 2.

12 x 4 high knee lunges 12.5kg

Chest Press/Inclined Row 3*8 12.5/10
Shoulder Press/Chins 3*8 7.5kg/-26 really struggled with these, had to have a rest half way through on SP.

3*8 of:
Bicep Curl with Bar bells with 5/2kg added; Bench Dips, Lat raises (each side) Struggled with bicep curl so lowered on last set.

Wednesday May 27, 2009 #

Running 46:00 [3] 11.0 km (4:11 / km)
shoes: Inov8 RocLite 315 no.2

24 up
22 back

Running 14:00 [2] 3.0 km (4:40 / km)

Gym 40:00 [3]

40mins on bike. Wasn't quite as boring as normal but couldn't have taken much more. Right shin a bit of a pain near end but not too surprised or worried about that.

Tuesday May 26, 2009 #

Running 36:00 [3] 8.0 km (4:30 / km)
shoes: Inov8 RocLite 315 no.2

Monday May 25, 2009 #

Running 47:30 [3] 11.0 km (4:19 / km)
shoes: Inov8 RocLite 315 no.2

26 out - high through bingham
21.30 back

Thought I was a bit slow on the way out but that was probably because I took the slower route. Was pushing quite hard on the way back, was running sub 4min/km but it is slightly downhill most of the way.

Sunday May 24, 2009 #

Running 46:30 [3] 10.5 km (4:26 / km)
shoes: Inov8 RocLite 315 no.2

25 out
21.30 back - shorter way back 4.5km

Really sunny today, endcliffe park was stuffed full of people unsurprisingly.
Thought I was running faster than yesterday but was slightly slower going up.

Left hamstring still a bit tight but not really affecting the running anymore which is good. Over 60km this week so satisfied with that.

Saturday May 23, 2009 #

Running 49:00 [3] 11.0 km (4:27 / km)
shoes: Inov8 RocLite 315 no.2

25 out
24 back - high through bingham
Hamstring still a little tight this morning and feeling tired from lots of training yesterday. Considered going on but decided i didn't want to overdo it.

Friday May 22, 2009 #

Running 12:30 [2] 2.5 km (5:00 / km)

down and back from hallam

Gym 1:30:00 [3]

Warm up

Bar warm up

Front Squat-Push Press 10,6 with 30kg 10,6,3 with 20kg, 25kg, 30kg. Wrists wrecked doing this so had to drop weight half way through

12 x 4 high knee lunges 10kg

Chest Press/Inclined Row 3*8 10,12.5,12.5/10 on inclined
Shoulder Press/Chins 3*8 10/-12 then last set 7.5/0 - 28/6/09 this wasnt right, copied from someone elses, no way I would have managed this.

3*8 of:
Bicep Curl with Bar bells with 10kg added; Bench Dips, Lat raises (each side) Struggled with bicep curl

then one set of Bridge circuit to finish with max effort.

Running 29:00 [2] 6.0 km (4:50 / km)

Early evening easy run. Felt good for the first couple of km then tiredness kicked in.

Thursday May 21, 2009 #

Running 39:00 [2] 8.0 km (4:53 / km)
shoes: Inov8 RocLite 315 no.2

Gentle run. Hamstring feeling tight this morning which wasn't a surprise after yesterday, but hip was good. Feeling tired as well but haven't done this quanitity of running in a week for a while.

Wednesday May 20, 2009 #

Running 26:30 [3] 6.0 km (4:25 / km)
shoes: Inov8 RocLite 315 no.2

13.30 out
13.00 back

Weather was looking better this morning but as soon as I got outside it started raining. Think its rained every time I've been on a proper run this last week. Fortunately it stopped after 5 mins and hip was feeling more comfortable again today, hopefully another week and it will have stopped complaining.

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 RocLite 315 no.2

To Notre Dame school and back

Orienteering 6:50 [4] 1.25 km (5:28 / km)
shoes: Inov8 RocLite 315 no.2

Some sprint loops around a school.

Each loop was about 1km straight. Distances from danger.

Orienteering 7:07 [3] 1.35 km (5:16 / km)
shoes: Inov8 RocLite 315 no.2

One large overshoot on this one, probs about 20 secs.

Orienteering 6:36 [3] 1.25 mi (5:17 / mi)
shoes: Inov8 RocLite 315 no.2

Some fast guy started about 15secs behind me for some reason. Got to number to and a fmaily decided they would take that 15secs trying to punch 2 cards so basically got caught. I wasn't as quick hurdling the fences later on so he got away.

Realised afterwards my key wasn't in pocket and after searching for it and then getting a new one realised I'd left it in my door. Was sure I'd heard in jangling around in my pocket when I left the flat...

Strength 5:00 [1]

Tuesday May 19, 2009 #

Running 37:30 [3] 8.0 km (4:41 / km)
shoes: Inov8 RocLite 315 no.2

19 on way out, 17.30 on back.

Hip pain easier today, hamstring a bit tight but to be expected at the mo.

Strength 5:00 [1]

Monday May 18, 2009 #

Running 20:00 [2] 3.75 km (5:20 / km)

Run to/from physio
Run to goodwin

Circuits 1:00:00 [3]

45/15

Note

Disappointed not to make the team today but was surprised not to be a reserve. Can only think it was because I was a last year junior unless mispunching at the JK counted in a large way. That makes 3 of us from Deeside who have just missed out in the last few years, hopefully Tom will have a bit more luck next year.
C • unlucky 2

Sunday May 17, 2009 #

Running 39:00 [2] 8.0 km (4:53 / km)
shoes: Inov8 RocLite 315 no.2

Again slightly longer and a little quicker. Pouring with rain again but quite enjoyed it. Seeing physio tomorrow.

Saturday May 16, 2009 #

Running 37:00 [2] 7.25 km (5:06 / km)
shoes: Inov8 RocLite 315 no.2

Increased it a bit again today. Same level of pain as yesterday. Just tried to keep thinking of other things a part from the running which helps.

Stretching 10:00 [1]

Strength 5:00 [1]

Friday May 15, 2009 #

Running 32:00 [2] 6.0 km (5:20 / km)
shoes: Inov8 RocLite 315 no.2

Started off slower today which I think helped. Hip was constantly uncomfortable for the first 2km and was on and off there after but felt better than previously.

Stretching 15:00 [1]

Strength 10:00 [1]

Thursday May 14, 2009 #

Circuits 15:00 [3]

6 x plank circuit

Running 15:00 [2] 3.0 km (5:00 / km)

Gym 35:00 [3]

Hip still being a pain, still back related problem.

15 mins on bike
recline bike for a few minutes
3mins rowing, did 500m in less than 2mins which is a new best, not that I do much rowing.
2 Hip flexor sets
Chest Press 3x10 (32,32,27) felt really hard - haven't done any of this since before JK.
Vertical Traction 2x12 (30?,35?) First set way to easy and second set wasn't much harder. But don't want to pile the load back on the back.
Gym ball crunches

Wednesday May 13, 2009 #

Circuits 15:00 [3]

6 x plank circuit

Running 15:00 [3] 3.0 km (5:00 / km)

Hip still feeling tight so decided on some cycling.

Gym 30:00 [3]

Warm up

Intervals
2.30mins
4mins
4mins
2mins

Tuesday May 12, 2009 #

Running 30:00 [3] 6.0 km (5:00 / km)

First 2km were at about 4.30min/km but slowed down after that as hip got tighter.

Pain is definitly easing but is still not comfortable to run long distances or do intervals.

Stretching 15:00 [1]

Monday May 11, 2009 #

Running 30:00 [2] 5.5 km (5:27 / km)

Slow jog with eddie out and half way back then took a slightly longer route at a quicker speed. Hamstrings been the problem today but eased up a bit on run.

Stretching 10:00 [1]

Sunday May 10, 2009 #

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Inov8 RocLite 315 no.2

Orienteering 43:50 [4] 7.0 km (6:16 / km)
shoes: Inov8 RocLite 315 no.2

British Middle

Biggest mistake was 1 minute on no4. Lost time on half the controls, at least 5.5mins so not great.

I won 20E but Ralph was comfortably beating me before he injured himself and was beaten by 4 18s.

Saturday May 9, 2009 #

Running 30:00 [2] 4.0 km (7:30 / km)
shoes: Inov8 RocLite 315 no.2

warm up and longer cool down

Orienteering 16:48 [3] 4.0 km (4:12 / km)
shoes: Inov8 RocLite 315 no.2

British Elite Sprint

Didn't lose that much time but didn't run fast enough in second part of course. Missed the A final and decided to rest the back for tomorrow as it isn't that comfortable.

Friday May 8, 2009 #

Stretching 10:00 [1]

Thursday May 7, 2009 #

Physio 1:00:00 [0]

Moving the exercises I had been doing onto a new stage. Suggested I run the first sprint race on staurday at full speed, aggrevating it is ok in small amounts and should help it recover.

Running 25:00 [2] 4.8 km (5:12 / km)

Stretching 10:00 [1]

Wednesday May 6, 2009 #

Running 20:00 [2] 3.5 km (5:43 / km)

Tuesday May 5, 2009 #

Stretching 10:00 [1]
(rest day)

Monday May 4, 2009 #

Orienteering 51:00 [3] 8.0 km (6:23 / km)
shoes: Inov8 RocLite 315 no.2

Cannop Ponds. Didn't really feel like going out but had already entered so just had a bit of an easy run round. Guess at distance as was a score. Back problem is back, just lucky it didn't hurt on the real races so I can't complain too much. Some rest is needed.

Sunday May 3, 2009 #

Event: The "Mike Nelson BOKTrot" NATIONAL EVENT & FCC Final
 

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov8 RocLite 315 no.2

Orienteering 1:14:15 [5] 12.5 km (5:56 / km)
shoes: Inov8 RocLite 315 no.2

FCC Long

Bad run on Middle but going on previous years knew it was possible to at least pull up some places with a good run.

1. Spent the longest time ever trying to peel a map from the clump I picked up, was then hesitant running into control, seemed a lot further past the first depression than I was expecting.
2. Good route and strong running but then missed it when I got there, couldn't tell the difference between the vegetation mapped. saw reentrant further along and had to run back. 1.30mins
4+5 Hesitant just coming up to control circle.
15. Hit the next stream and had to come back. 15secs.
17. Too far right and a bit high. 15secs
21. Still felt good and pushed really hard. Cut through greenish forest when I should have gone round path cost me 10/15secs then ran behind control and had to come back round so another 10/15secs.
22. I could just about cope with the previous mistakes but the next was just crazy. Was looking on the wrong ditch, 20-30m from control. Went back to attackpoint then realised. Stupid. 2mins.



Saturday May 2, 2009 #

Running warm up/down 1:00:00 [2] 7.0 km (8:34 / km)
shoes: Inov8 RocLite 315 no.2

Orienteering 33:18 [5] 5.0 km (6:40 / km)
shoes: Inov8 RocLite 315 no.2

FCC Middle 4.6km 180m

4. Was going to use beg boundary as attackpoint but either didn't find the right one or the one on the map was too far up the track, so came in too high. 30secs
5. Hesistating, thought I was too far up track when I wasn't. 20secs
9. Punched wrong control but only realised on route to no.10, was coming out to far south on track. 1.20mins
12. Only started to feel like I could run properley but then ran within 5m of control without seeing it and massively overshot. 2.15mins

Not a good race. Although I didn't feel great or fast on first half wasn't that much slower than fastest.

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