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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Jan 31, 2011:

activity # timemileskm+m
  Running66 32:32:44 233.47(8:22) 375.74(5:12) 400
  Orienteering17 12:59:35 73.53(10:36) 118.33(6:35)
  Gym4 3:25:00
  Drills5 2:37:05 6.27(25:03) 10.09(15:34)
  Circuits1 40:00
  Total78 52:14:24 313.27 504.16 400

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Monday Jan 31, 2011 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Brooks Ghost 3

8 AM

Gym 50:00 [2]

5 PM

Running 29:14 [2] 6.17 km (4:44 / km)
shoes: Brooks Ghost 3

6 PM

Running 3:27 [1] 0.59 km (5:51 / km)
shoes: Brooks Ghost 3

Drills 50:40 [1] 3.18 km (15:56 / km)
shoes: Brooks Ghost 3

7 PM

Running 4:30 [2] 0.67 km (6:43 / km)
shoes: Brooks Ghost 3

Sunday Jan 30, 2011 #

11 AM

Running 4:37 [2] 0.88 km (5:15 / km)
shoes: Oroc 280

12 PM

Orienteering 1:14:27 [4] 14.13 km (5:16 / km)
shoes: Oroc 280

Delamere
Black 11.7km

Saturday Jan 29, 2011 #

9 AM

Running 13:15 [2] 2.44 km (5:26 / km)
shoes: Oroc 280

10 AM

Orienteering 5:44 [2] 1.04 km (5:31 / km)
shoes: Oroc 280

11 AM

Running 26:57 [4] 5.53 km (4:52 / km)
shoes: Oroc 280

Hightown Dunes
3 PM

Running 48:48 [2] 10.07 km (4:51 / km)
shoes: Salomon XT Wings 2

Friday Jan 28, 2011 #

7 AM

Running 39:57 [2] 8.0 km (5:00 / km)
shoes: Salomon XT Wings 2

Thursday Jan 27, 2011 #

4 PM

Running 54:57 [2] 10.0 km (5:30 / km)
shoes: Salomon XT Wings 2

Round a bit of Clocaenog.

Wednesday Jan 26, 2011 #

8 AM

Running 37:00 [2] 8.0 km (4:38 / km)
shoes: Brooks Ghost 3

6 PM

Running 1:24:05 [3] 20.0 km (4:12 / km)
shoes: Brooks Ghost 3

Over did it today. Running+mapping = too much.

Tuesday Jan 25, 2011 #

1 PM

Running 1:15:11 [3] 15.9 km (4:44 / km)
shoes: Salomon XT Wings 2

8 PM

Running 33:56 [2] 7.09 km (4:47 / km)
shoes: Brooks Ghost 3

Home for a bit to do some mapping in N.Wales.

Monday Jan 24, 2011 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Brooks Ghost 3

8 AM

Gym 50:00 [2]

6 PM

Running 5:50 [2] 1.03 km (5:40 / km)
shoes: Brooks Ghost 3

Drills 47:54 [1] 3.06 km (15:39 / km)
shoes: Brooks Ghost 3

7 PM

Running 4:32 [2] 0.78 km (5:49 / km)
shoes: Brooks Ghost 3

Sunday Jan 23, 2011 #

8 AM

Running 35:33 [2] 7.3 km (4:52 / km)
shoes: Brooks Ghost 3

12 PM

Running 25:57 [2] 4.84 km (5:22 / km)
shoes: Salomon XT Wings 2

Drills 5:00 [1] 0.32 km (15:38 / km)
shoes: Salomon XT Wings 2

Running 34:20 [4] 7.21 km (4:46 / km)
shoes: Salomon XT Wings 2

4x(2m, 1m, 30s) hills
1 PM

Running 22:44 [2] 4.41 km (5:09 / km)
shoes: Salomon XT Wings 2

Saturday Jan 22, 2011 #

10 AM

Running 9:04 [2] 1.68 km (5:24 / km)
shoes: Oroc 280

Orienteering 1:00:53 [3] 8.25 km (7:23 / km)
shoes: Oroc 280

Eyam Moor.
Frustrating as lace tape came off Orocs in the first couple of controls and then had to stop 10+ times to retie them.
11 AM

Running 11:17 [2] 2.1 km (5:22 / km)
shoes: Oroc 280

Friday Jan 21, 2011 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Brooks Ghost 3

8 AM

Gym 50:00 [2]

12 PM

Running 1:15:34 [3] 16.4 km (4:36 / km)
shoes: Salomon XT Wings 2

Thursday Jan 20, 2011 #

10 AM

Running 12:56 [3] 2.84 km (4:33 / km)
shoes: Brooks Ghost 3

Drills 4:38 [1] 0.48 km (9:39 / km)
shoes: Brooks Ghost 3

Running 12:30 [4] 3.09 km (4:03 / km)
shoes: Brooks Ghost 3

10 mins at threshold (2.79km)

Running 23:00 [5] 6.14 km (3:45 / km)
shoes: Brooks Ghost 3

12 x 1min with 1min off
11 AM

Running 26:17 [2] 4.34 km (6:03 / km)
shoes: Brooks Ghost 3

Cool down with some strides.
4 PM

Running 29:52 [2] 5.84 km (5:07 / km)
shoes: Brooks Ghost 3

With ash. Bit hillier than i hoped.

Wednesday Jan 19, 2011 #

7 AM

Running 35:13 [2] 7.25 km (4:51 / km)
shoes: Brooks Ghost 3

1 PM

Running 2:18:01 [3] 20.78 km (6:39 / km)
shoes: Oroc 280

Run with Marcus, Danger, tom and JonnyG.

Bleaklow and Kinder. Paid my first visit to the ammo box and also found the lunch box on the way down. Wasn't as rough as I thought it would be.

Tuesday Jan 18, 2011 #

7 AM

Running 34:52 [2] 7.25 km (4:49 / km)
shoes: Brooks Ghost 3

12 PM

Running 1:12:39 [3] 15.72 km (4:37 / km)
shoes: Salomon XT Wings

Monday Jan 17, 2011 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Brooks Ghost 3

8 AM

Gym 55:00 [2]

5 PM

Running 31:43 [2] 6.23 km (5:05 / km)
shoes: Brooks Ghost 3

Easy run with cfd
6 PM

Drills 48:53 [1] 3.05 km (16:02 / km)
shoes: Brooks Ghost 3

In Western Park. Good turnout.

Running 4:12 [2] 0.73 km (5:45 / km)
shoes: Brooks Ghost 3

Sunday Jan 16, 2011 #

12 PM

Running warm up/down 12:26 [2] 2.36 km (5:16 / km)
shoes: Oroc 280

Running 59:19 [4] 10.31 km (5:45 / km) +400m 4:49 / km
shoes: Oroc 280

CSC Qualifier 9.2km
How I have missed england. Rain, wind and mist.
1 PM

Running 2:27 [2] 0.43 km (5:42 / km)
shoes: Oroc 280

Saturday Jan 15, 2011 #

Note
(rest day)

Friday Jan 14, 2011 #

8 AM

Running 29:00 [2] 5.39 km (5:23 / km)
shoes: Salomon XT Wings

6 PM

Running 25:15 [2] 5.19 km (4:52 / km)
shoes: Salomon XT Wings

Running 20:00 [4] 4.12 km (4:51 / km)
shoes: Salomon XT Wings

7 PM

Running 7:33 [1] 1.19 km (6:21 / km)
shoes: Salomon XT Wings

Thursday Jan 13, 2011 #

8 AM

Running 29:00 [2] 5.39 km (5:23 / km)
shoes: Salomon XT Wings

12 PM

Running 2:10:00 [3] 19.0 km (6:51 / km)
shoes: Salomon XT Wings

Wednesday Jan 12, 2011 #

8 AM

Running 43:14 [2] 8.2 km (5:16 / km)
shoes: Salomon XT Wings

3 PM

Running 1:20:00 [3] 15.0 km (5:20 / km)
shoes: Salomon XT Wings

Tuesday Jan 11, 2011 #

10 AM

Orienteering 36:46 [3] 4.32 km (8:31 / km)
shoes: Oroc 280

Monday Jan 10, 2011 #

12 PM

Running 6:00 [1] 1.0 km (6:00 / km)
shoes: Salomon XT Wings

Running 20:00 [4] 5.0 km (4:00 / km)
shoes: Salomon XT Wings

2 PM

Running 2:00 [2] 0.3 km (6:40 / km)
shoes: Oroc 280

Orienteering 45:00 [3] 6.0 km (7:30 / km)
shoes: Oroc 280

5 PM

Orienteering 20:00 [4] 4.0 km (5:00 / km)
shoes: Salomon XT Wings

Sunday Jan 9, 2011 #

10 AM

Orienteering 26:32 [2] 4.0 km (6:38 / km)
shoes: Salomon XT Wings

2 PM

Running 2:10 [1] 0.37 km (5:51 / km)
shoes: Oroc 280

Orienteering 56:14 [3] 7.14 km (7:53 / km)
shoes: Oroc 280

3 PM

Running 2:10 [1] 0.36 km (6:01 / km)
shoes: Oroc 280

Saturday Jan 8, 2011 #

11 AM

Running 6:47 [2] 0.9 km (7:32 / km)
shoes: Oroc 280

Orienteering 1:04:41 [3] 11.0 km (5:53 / km)
shoes: Oroc 280

4 PM

Running 12:17 [2] 2.01 km (6:07 / km)
shoes: Oroc 280

Orienteering 24:28 [3] 4.16 km (5:53 / km)
shoes: Oroc 280

5 PM

Running 2:30 [3] 0.5 km (5:00 / km)
shoes: Oroc 280

8 PM

Running 3:57 [2] 0.5 km (7:54 / km)
shoes: Oroc 280

Orienteering 55:29 [3] 6.28 km (8:50 / km)
shoes: Oroc 280

9 PM

Running 11:32 [2] 1.98 km (5:49 / km)
shoes: Oroc 280

Friday Jan 7, 2011 #

12 PM

Running 2:42 [1] 0.48 km (5:38 / km)
shoes: Oroc 280

Orienteering 45:05 [4] 9.03 km (5:00 / km)
shoes: Oroc 280

1 PM

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Oroc 280

5 PM

Running 12:27 [1] 1.96 km (6:21 / km)
shoes: Oroc 280

Orienteering 30:00 [3] 4.5 km (6:40 / km)
shoes: Oroc 280

Running 5:45 [1] 0.86 km (6:41 / km)
shoes: Oroc 280

Thursday Jan 6, 2011 #

11 AM

Running 10:51 [2] 1.69 km (6:25 / km)
shoes: Oroc 280

Orienteering 1:17:00 [3] 10.0 km (7:42 / km)
shoes: Oroc 280

12 PM

Running 11:47 [2] 1.96 km (6:01 / km)
shoes: Oroc 280

5 PM

Running 6:46 [3] 1.2 km (5:38 / km)
shoes: Oroc 280

Orienteering 45:55 [3] 7.31 km (6:17 / km)
shoes: Oroc 280

6 PM

Running 3:08 [1] 0.44 km (7:07 / km)
shoes: Oroc 280

Wednesday Jan 5, 2011 #

12 PM

Running 4:18 [1] 0.61 km (7:03 / km)
shoes: Oroc 280

1 PM

Orienteering 1:42:52 [3] 15.82 km (6:30 / km)
shoes: Oroc 280

5 PM

Orienteering 8:29 [1] 1.35 km (6:17 / km)
shoes: Oroc 280

6 PM

Running 28:18 [4] 5.11 km (5:32 / km)

Tuesday Jan 4, 2011 #

Note

Off to Spain
7 AM

Running 44:54 [3] 9.71 km (4:37 / km)
shoes: Salomon XT Wings

Monday Jan 3, 2011 #

1 PM

Running 38:23 [2] 8.16 km (4:42 / km)
shoes: Salomon XT Wings

Back in sheffield for a couple of days. Down to endcliffe, feeling good.
8 PM

Running 27:02 [2] 5.58 km (4:51 / km)
shoes: Salomon XT Wings

Sunday Jan 2, 2011 #

12 PM

Circuits 40:00 [2]

Saturday Jan 1, 2011 #

10 AM

Running 30:06 [2] 6.08 km (4:57 / km)
shoes: Salomon XT Wings

6 PM

Running 18:40 [2] 3.6 km (5:11 / km)
shoes: Salomon XT Wings

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