Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Oct 31, 2009:

activity	#	time	miles		km		+m
Running	24	17:28:55	121.04		194.8		510
Gym	5	4:00:00
Circuits	3	3:00:00
Orienteering	3	2:19:21	17.71	(7:52)	28.5	(4:53)	545
Physio	2	2:00:00
Football	1	1:30:00
Hill Reps	2	13:45	1.3	(10:32)	2.1	(6:33)
Total	26	30:32:01	140.06		225.4		1055
[1-5]	26	28:32:01

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Saturday Oct 31, 2009 #

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Spira Striker

Orienteering 32:48 [3] 8.0 km (4:06 / km)
shoes: Spira Striker

Oxford City Race 6km

First ever proper city race. Navigation was straightforward but still managed to miss an alleyway, then ran down the wrong one and lost 2mins. Also poor routechoise to second last control.

Ran into a metal bin halfway round so have a bit of a dead leg now. Also slight twinge in left calf when I got back.

Friday Oct 30, 2009 #

Running 25:30 [3] 5.54 km (4:36 / km)
shoes: Salomon XT Wings

Bit longer and a bit faster. Lungs felt ok until i had to stop 20mins in when they tightened up. Was good to go again though after 30secs rest.

Thursday Oct 29, 2009 #

Running 16:00 [2] 3.15 km (5:05 / km)
shoes: Salomon XT Wings

Gentle jog out with ash. Feeling about the same as yesterday. Still not 100%.

Wednesday Oct 28, 2009 #

Note
(sick)

Felt a lot better today, hopefully will be out for a bit of a run tomorrow.

Tuesday Oct 27, 2009 #

Note
(sick)

Improved during day.

Monday Oct 26, 2009 #

Note
(sick)

Thought i was getting better this morning but not so sure now.

Sunday Oct 25, 2009 #

Note
(sick)

Saturday Oct 24, 2009 #

Note
(sick)

Friday Oct 23, 2009 #

Gym 30:00 [2]

on reclining bike

Nose isn't as bad but am coughing occasionly now. Think I ate something dodgy for breakfast as well as I felt sick for a bit in lectures.

Thursday Oct 22, 2009 #

Gym 40:00 [2]

40mins on the bike

Throats been a bit sore today and have started coughing so decided running wasn't a good idea. Was fine cycling until I got off when my throat started feeling sore.

Wednesday Oct 21, 2009 #

Gym 1:00:00 [3]

2* Bar w/u
3*6 OH squats. did them on box.
Back Squat: 12,12,12,12 - 60,60,60,65
DB Lunges: 3*8 - 12.5
3x10x10kg Chest Press/Inclined Row
10,10 x 7.5kg shoulder press/-26 chinups

Feeling my strength improving now after 4/5 weeks.

Running 11:00 [1] 2.0 km (5:30 / km)

Calfs feeling a bit unsure this morning so decided gym would be better than a run today.

Throat started feeling sore on jog back home, have had the beginning of a cold in the last few days. Might have to try take it easy for a few days.

Tuesday Oct 20, 2009 #

Running 32:00 [2] 6.4 km (5:00 / km)
shoes: Spira Striker

Early run up to endcliffe. Did some strides of about 100m(5) in weston park on the way back.

Running warm up/down 13:00 [2] 2.4 km (5:25 / km)
shoes: Spira Striker

Running 36:00 [5] 6.0 km (6:00 / km)
shoes: Spira Striker

15x400m in pairs

67, 66, 70, 70, 70, 71, 71, 72, 72, 73, 73, 71, 73, 73, 70
+/- 1sec
Was getting slightly more rest than above times.

Felt hard for the first 5 or so and then seemed to get better, but was running slightly slower times. Seemed to be times nearer the end when there was nobody within 100m of me which kind of defeats the point in going to track.

Monday Oct 19, 2009 #

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

Physio 1:00:00 [0]

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Spira Striker

To circuits and a bit more on the way back.

Circuits 1:00:00 [3]

40/20
6x6

Sunday Oct 18, 2009 #

Event: FRA Relay

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 RocLite 315 no.3

Warm up but not much of a warm down

Running 1:20:00 [4] 12.0 km (6:40 / km)
shoes: Inov8 RocLite 315 no.3

FRA Relays - Western Lakes

3rd leg. Orienteering leg with cfd.

Cloud was down which meant being an orienteer was a good advantage, 'would have been a very straight forward course without the mist. But I didn't run well and tom was quicker on the uphills even though he's hardly run in 3 months. Nothing was really hurting but calfs were tight and ankles were struggling and there was a lack of energy. Wasn't until the track run at the end when I could finally hit some speed, not really tired at the end but just couldn't have run any quicker out there. More terrain running needed I'm thinking.

Saying that we still overtook ~12 teams. Think we ended up just inside the top 20.

Saturday Oct 17, 2009 #

Running 48:00 [3] 10.0 km (4:48 / km)
shoes: Salomon XT Wings

Felt almost back to normal today.

Friday Oct 16, 2009 #

Running 25:00 [1] 3.8 km (6:35 / km)
shoes: Spira Striker

Ankle still a bit sore from yesterday so not very fast.

Gym 55:00 [3]

2* Bar w/u
3*6 OH squats. did them on box.
Back Squat: 12,12,12,12 - 60
DB Lunges: 3*8 - 12.5
3x10x10kg Chest Press/Inclined Row
8,8 x 7.5kg shoulder press/-26 chinups

Same stuff as last week but 60s on all the BS and managed 2x8 lots of the shoulder press

Thursday Oct 15, 2009 #

Running 35:00 [2] 6.2 km (5:39 / km)
shoes: Salomon XT Wings

Jog out and a slow jog/walk back.

Hill Reps 10:00 [5] 1.3 km (7:42 / km)
shoes: Salomon XT Wings

In Rivelin.

120m with 35m climb in 42-46

Did 6 reps as left ankle was complaining today. felt it twinge on the way home from lectures but thought nothing of it and wasn;t great running out to the hill. Was fine running up the hill but was a problem running down so as a precaution cut the session short and pottered home.

Wednesday Oct 14, 2009 #

Running 1:20:00 [3] 15.2 km (5:16 / km) +160m 5:00 / km
shoes: Salomon XT Wings

Warmed shin up before I went and took the first mile easy up the hill. Shin was pretty good today, although right one seemed a bit tight.

Maybe not quite an intensity 3, but definitely more than a 2.

Tuesday Oct 13, 2009 #

Running 20:00 [2] 3.73 km (5:22 / km)
shoes: Salomon XT Wings

Physio advised me to minimise the road running for the mo, and keep off track as well. So decided to have a jog round the grass in Ponderosa(?) and a few intervals.

2.77km 14mins warm up
0.94km back to the house

Hill Reps 3:45 [4] 0.8 km (4:41 / km)
shoes: Salomon XT Wings

Running 14:15 [5] 3.2 km (4:27 / km)
shoes: Salomon XT Wings

10x130m across the park. About 23-25secs with a few seconds rest.

5x380m up and down at the bottom of the park. 1.15 each time. 30secs rest

Physio 1:00:00 [0]

Monday Oct 12, 2009 #

Running 40:00 [2] 7.8 km (5:08 / km)
shoes: Spira Striker

To circuits then a bit of a run afterwards with a few guys. Wasn't intending to do it but shin wasn't too bad for any of it.

Circuits 1:00:00 [3]

Sunday Oct 11, 2009 #

Running 49:00 [3] 10.0 km (4:54 / km)
shoes: Salomon XT Wings

Was suppose to be a long run but want to get my shin looked at first.

Football 1:30:00 [2]

Saturday Oct 10, 2009 #

Running 32:00 [3] 4.9 km (6:32 / km)
shoes: Salomon XT Wings

out to the start and back

Running 22:00 [4] 5.4 km (4:04 / km) +50m 3:54 / km
shoes: Salomon XT Wings

Tempo run in Rivelin. Felt a lot easier running back even though the gradient doesn't seem like much. Theres a few obstacles that kill the pace and people getting in the way so not as quick as I would have liked.

12 out
10 back

Friday Oct 9, 2009 #

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

Gym 55:00 [3]

2* Bar w/u
3*6 OH squats. did them on box.
Back Squat: 12,12,12,12 - 55,60,60,60
DB Lunges: 3*8 - 12.5
3x10x10kg Chest Press/Inclined Row - Started off with 12.5 and managed about 4 when my left arm collapsed and dropped the DB on my hip
8,6 x 7.5kg shoulder press/-26 chinups

Running 49:00 [3] 10.0 km (4:54 / km)
shoes: Salomon XT Wings

Inside of right shin becoming more of a pain again, must be all this running on hard surfaces.

Thursday Oct 8, 2009 #

Running 35:00 [2] 7.0 km (5:00 / km)
shoes: Salomon XT Wings

Jog with Danger down and back from Bingham

Running 23:40 [5] 3.28 km (7:13 / km)
shoes: Salomon XT Wings

Pyramid session in Bingham with a select bunch of shuocers.

30,60,90,60,30 and repeated

Felt quite good until the second 90s which was a stuggle.

Wednesday Oct 7, 2009 #

Running 27:00 [2] 5.5 km (4:55 / km)
shoes: Spira Striker

Early morning

Running 47:00 [3] 10.0 km (4:42 / km) +200m 4:16 / km
shoes: Salomon XT Wings

Was feeling relatively fresh today, good on the flat and on the hills.

Tuesday Oct 6, 2009 #

Running 15:00 [2] 2.0 km (7:30 / km)
shoes: Spira Striker

Managed to get a lift down to track. Couple of laps at the start and end and a few other warm up exercises.

Running 30:00 [5] 7.0 km (4:17 / km)
shoes: Spira Striker

2mins x 10
1min rest

Did about 650ish for the first two, then my mind goes blurry. Had to stop twice due to shoe lace undoing, so 10 secs out of 2 of the intervals. Was making 600m most of the rest of the time and did about 650 again on the last.

Wore a long sleeved top which was an error.

Monday Oct 5, 2009 #

Running 5:00 [2] 1.0 km (5:00 / km)
shoes: Spira Striker

Circuits 1:00:00 [3]
shoes: Spira Striker

3.5min plank off at the start. Might be my longest yet and basically after no core work for most of the summer.
Rest of it was hard but feeling stronger than this time last year.

Sunday Oct 4, 2009 #

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 RocLite 315 no.3

Orienteering 45:14 [4] 6.5 km (6:58 / km) +185m 6:06 / km
shoes: Inov8 RocLite 315 no.3

SHI Relay Crossmurrin
Second Leg 6km

Set off nearly 15mins down and didn't see anyone till right at the end. Was trying to put some effort in but with no real reason to try hard and rock that meant i kept on twisting my ankle it wasn't very inspiring.

Saturday Oct 3, 2009 #

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 RocLite 315 no.3

Orienteering 1:01:19 [4] 14.0 km (4:23 / km) +360m 3:53 / km
shoes: Inov8 RocLite 315 no.3

Not that great a race.
1. Poor route choicedue to not seeing best route
5.as i didn't have a good enough attackpoint so was too low
6. Too far right
14. Should have gone round the path and not across the tussachs.
Then slow to end, just ran out of energy.

Friday Oct 2, 2009 #

Running 27:00 [3] 6.0 km (4:30 / km)
shoes: Salomon XT Wings

think this is what I did...

Thursday Oct 1, 2009 #

Running 26:30 [3] 6.0 km (4:25 / km) +100m 4:05 / km
shoes: Salomon XT Wings

Running 30:00 [3] 6.3 km (4:46 / km)
shoes: Salomon XT Wings

To endcliffe and back.

Running warm up/down 15:00 [1]
shoes: Salomon XT Wings

Running 20:00 [5] 4.0 km (5:00 / km)
shoes: Salomon XT Wings

Shuoc intervals Hare and Hounds
Didn't push it much out but gave it full effort on the return leg. Guess at distance.

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