Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Oct 31, 2012:

activity

time

miles

Running

45:12:11

311.34

501.05

Orienteering

2:09:20

15.02

(8:36)

24.18

(5:21)

Cycling

1:30:00

Drills

47:00

Total

49:38:31

326.36

525.23

2:51

0:00

» now

Wednesday Oct 31, 2012 #

6 PM

Running 50:05 [1] 8.63 km (5:48 / km)
shoes: Salomon CrossMax

Achilles tightened up after last night. Taking it easy.

Tuesday Oct 30, 2012 #

6 AM

Running 20:57 [2] 4.0 km (5:14 / km)
shoes: Brooks

6 PM

Running 10:01 [2] 2.05 km (4:53 / km)
shoes: X-Talons

Drills 5:00 [3]

Running 51:01 [4] 11.42 km (4:28 / km)
shoes: X-Talons

Leeds Uni Cross Country Training

'Hills' 5 long, 5 medium, 5 short - 2 sets

Long session but probably only 20mins of hard running.

7 PM

Running 10:33 [2] 1.85 km (5:42 / km)
shoes: X-Talons

Monday Oct 29, 2012 #

6 PM

Running 45:00 [2] 8.5 km (5:18 / km)
shoes: Brooks

Drills 12:00 [1]

Sunday Oct 28, 2012 #

12 PM

Running 1:44:29 [2] 18.7 km (5:35 / km)
shoes: Salomon CrossMax

Ilkley Moor with Jack

Saturday Oct 27, 2012 #

11 AM

Running 15:06 [2] 2.91 km (5:11 / km)
shoes: X-Talon 190

Orienteering 14:23 [5] 3.54 km (4:04 / km)
shoes: X-Talons

Holt Park Sprint

Nice urban sprint area. No problems.

1 PM

Running 14:12 [2] 2.76 km (5:09 / km)
shoes: X-Talons

2 PM

Orienteering 15:50 [5] 3.68 km (4:18 / km)
shoes: X-Talons

Golden Acre Park

Not flowing as well as this morning.

3 PM

Running 16:00 [2] 2.47 km (6:29 / km)
shoes: X-Talons

Friday Oct 26, 2012 #

6 AM

Running 20:34 [2] 3.8 km (5:25 / km)
shoes: Brooks

6 PM

Running 1:01:55 [2] 11.53 km (5:22 / km)
shoes: Salomon CrossMax

Thursday Oct 25, 2012 #

6 PM

Running 21:21 [2] 3.29 km (6:29 / km)
shoes: Salomon CrossMax

Running 33:00 [5] 5.8 km (5:41 / km)
shoes: Salomon CrossMax

6
Due to knee/easier week did 6. Jack joined in for a change. Slightly easier running with someone but probably the muddiest its been. Tough.

7 PM

Running 25:00 [2] 3.8 km (6:35 / km)

Wednesday Oct 24, 2012 #

6 AM

Running 31:00 [2] 5.35 km (5:48 / km)
shoes: Brooks

6 PM

Running 52:43 [2] 8.72 km (6:03 / km)
shoes: Salomon CrossMax

Tuesday Oct 23, 2012 #

6 AM

Running 31:05 [2] 5.6 km (5:33 / km)
shoes: Brooks

6 PM

Running 11:30 [2] 2.04 km (5:38 / km)
shoes: X-Talons

Drills 10:00 [1]

Running 27:46 [5] 7.58 km (3:40 / km)
shoes: X-Talons

8 x 750m ish reps

Running 1:06 [1] 0.17 km (6:28 / km)
shoes: X-Talons

Cut the warm down short to cycle back.

Cycling 1:30:00 [1]

Cycled to train station in morning, from headingley station into work, cycling round castleford (though most not worthy to log), from work to intervals and then from intervals back to Leathley. No wonder I felt knackered!

Monday Oct 22, 2012 #

6 AM

Running 30:19 [2] 5.6 km (5:25 / km)
shoes: Brooks

Running 1:01:01 [2] 11.45 km (5:20 / km)
shoes: Salomon CrossMax

Sunday Oct 21, 2012 #

8 AM

Running 35:02 [2] 6.53 km (5:22 / km)
shoes: Brooks

11 AM

Running 6:32 [2] 1.08 km (6:03 / km)
shoes: X-Talon 190

Running 43:45 [5] 10.06 km (4:21 / km)
shoes: X-Talon 190

Withins Skyline - Fell Race

3rd. Lost it on the downhill and trying not to slip over on the flagstone section.

2 minutes off the course record set by an 18 year old. Not too embarrassing as he is now an Olympic champion.

http://woodentops.org.uk/index.php?topic=withins

C • lost it on the downhill 1

12 PM

Running 15:12 [2] 2.5 km (6:05 / km)
shoes: X-Talon 190

5 PM

Running 30:24 [2] 6.0 km (5:04 / km)
shoes: Brooks

Saturday Oct 20, 2012 #

10 AM

Running 2:07:00 [3] 25.0 km (5:05 / km)
shoes: Salomon CrossMax

From Lindley Reservoir to Thrucross Reservoir. A lot of people out around the middle to reservoirs.

Friday Oct 19, 2012 #

6 AM

Running 45:15 [2] 8.6 km (5:16 / km)
shoes: Brooks

5 PM

Running 30:06 [2] 5.03 km (5:59 / km)
shoes: Salomon CrossMax

Riffa run with Jack.

Thursday Oct 18, 2012 #

6 AM

Running 30:06 [2] 5.64 km (5:20 / km)
shoes: Brooks

6 PM

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

Watch was dead so did exactly same as last week. Wetter under foot so times may have been a bit slower on the intervals.

Running 39:00 [5] 6.9 km (5:39 / km)
shoes: Salomon CrossMax

7 reps. Tough.

7 PM

Running 19:00 [2] 3.2 km (5:56 / km)
shoes: Salomon CrossMax

Wednesday Oct 17, 2012 #

6 AM

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

6 PM

Running 1:30:01 [2] 16.68 km (5:24 / km)
shoes: Salomon CrossMax

On the Chevin. Saw a big owl.

Tuesday Oct 16, 2012 #

6 AM

Running 30:08 [2] 5.54 km (5:26 / km)
shoes: Brooks

6 PM

Running 16:41 [2] 3.18 km (5:15 / km)
shoes: X-Talons

Running 5:00 [1]
shoes: X-Talons

Running 22:39 [5] 6.17 km (3:40 / km)
shoes: X-Talons

Similar to last week again. Did 11 reps by mistake. No group this week leading the way, ran with Jack for most of it.

7 PM

Running 17:14 [2] 2.46 km (7:00 / km)
shoes: X-Talons

Monday Oct 15, 2012 #

Note
(rest day)

Some cycling into work and back.

Slightly easier week coming up.

Sunday Oct 14, 2012 #

9 AM

Running 2:38:38 [2] 29.05 km (5:28 / km)
shoes: Salomon CrossMax

Long run int' Dales. Started just south of Blubberhouses and ran round part of the Bolton Abbey Estate. Great views and blue skies. Maybe should have taken some food but felt fine until about 20 mins from the end.

Saturday Oct 13, 2012 #

9 AM

Running 4:07 [2] 0.68 km (6:03 / km)
shoes: Brooks

Running 20:47 [4] 5.24 km (3:58 / km)
shoes: Brooks

Was suppose to be doing the parkrun but got delayed. So did a hard run on Jack's old Menston circuit.

10 AM

Running 10:00 [1] 1.65 km (6:04 / km)
shoes: Brooks

1 PM

Running 10:04 [2] 1.82 km (5:32 / km)
shoes: Oroc 280 No.2

Orienteering 26:26 [4] 4.7 km (5:37 / km)
shoes: Oroc 280 No.2

Esholt Woods

Not a bad little area. Runnable with some steep slopes and some crazy mud.

2 PM

Orienteering 5:04 [2] 0.68 km (7:27 / km)
shoes: Oroc 280 No.2

Friday Oct 12, 2012 #

6 AM

Running 25:04 [2] 4.61 km (5:26 / km)
shoes: Brooks

4 PM

Running 1:10:07 [2] 13.01 km (5:23 / km)
shoes: Salomon CrossMax

Thursday Oct 11, 2012 #

6 AM

Running 20:12 [2] 3.53 km (5:43 / km)
shoes: Brooks

6 PM

Running 18:53 [2] 3.2 km (5:54 / km)
shoes: Salomon CrossMax

Running 38:44 [5] 6.87 km (5:38 / km)
shoes: Salomon CrossMax

Again, same uphill reps as last week but did an extra interval (7).

7 PM

Running 18:55 [2] 3.23 km (5:51 / km)
shoes: Salomon CrossMax

Wednesday Oct 10, 2012 #

6 AM

Running 35:07 [2] 6.28 km (5:36 / km)
shoes: Brooks

6 PM

Running 1:10:13 [2] 12.68 km (5:32 / km)
shoes: Salomon CrossMax

Tuesday Oct 9, 2012 #

6 AM

Running 30:06 [2] 5.59 km (5:23 / km)
shoes: Brooks

5 PM

Running 18:22 [2] 3.63 km (5:04 / km)
shoes: X-Talons

6 PM

Drills 10:00 [1]
shoes: X-Talons

Running 22:39 [5] 6.05 km (3:45 / km)
shoes: X-Talons

Similar to last week but length was slightly longer.

Running 16:19 [2] 2.62 km (6:14 / km)
shoes: X-Talons

Monday Oct 8, 2012 #

6 AM

Running 35:00 [2] 6.5 km (5:23 / km)
shoes: Brooks

7 PM

Running 40:15 [2] 7.32 km (5:30 / km)
shoes: Salomon CrossMax

Sunday Oct 7, 2012 #

11 AM

Running 17:36 [2] 2.73 km (6:27 / km)
shoes: Oroc 280 No.2

12 PM

Orienteering 1:07:37 [5] 11.58 km (5:50 / km)
shoes: Oroc 280 No.2

UK Cup Final
Mass Start

Struggling a bit in the terrain. Sat behind Jonny and Nick for quite a while before overtaking them on second last control. Finished 2nd.

C • Sitting 2

1 PM

Running 11:46 [2] 1.41 km (8:21 / km)
shoes: Oroc 280 No.2

5 PM

Running 30:10 [2] 5.67 km (5:19 / km)
shoes: Brooks

Saturday Oct 6, 2012 #

8 AM

Running 18:01 [2] 3.62 km (4:59 / km)
shoes: Brooks

9 AM

Running 16:20 [5] 5.0 km (3:16 / km)
shoes: Brooks

Leeds Parkrun

Plenty of people there (380) but no one else able to do under 17 so just ended up as a time trial. Not the quickest course but probably one of the better parkrun circuits.

Running 45:44 [2] 7.64 km (5:59 / km)
shoes: Brooks

Hyde Park, Headingley, Meanwood

6 PM

Running 30:52 [2] 5.91 km (5:13 / km)
shoes: Brooks