Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Mar 31, 2013:

activity

time

miles

Running

32:04:30

236.19

(8:09)

380.11

(5:04)

Orienteering

11:05:02

79.94

(8:19)

128.65

(5:10)

Drills

59:00

Total

44:08:32

316.13

508.76

2:22

0:00

» now

Sunday Mar 31, 2013 #

11 AM

Running 19:00 [2] 3.5 km (5:26 / km)
shoes: Oroc 280 No.2

Orienteering 1:44:00 [5] 20.0 km (5:12 / km)
shoes: Oroc 280 No.2

JK Long

Lost a lot of time. Not sure what the map was doing at 29 but managed not to mispunch. Always seem to run crap at the JK, thought this year might have been different.

2 PM

Running 19:38 [2] 3.5 km (5:37 / km)
shoes: Oroc 280 No.2

Saturday Mar 30, 2013 #

8 AM

Running 20:01 [2] 3.86 km (5:11 / km)
shoes: Brooks 2

12 PM

Running 18:00 [2] 3.5 km (5:09 / km)
shoes: Oroc 280 No.2

Orienteering 35:44 [5] 7.45 km (4:48 / km)
shoes: Oroc 280 No.2

Running 11:06 [2] 1.89 km (5:52 / km)
shoes: Oroc 280 No.2

Friday Mar 29, 2013 #

Event: JK 2013

7 AM

Running 20:02 [2] 3.9 km (5:08 / km)
shoes: Brooks 2

3 PM

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-Talon 190 no.2

Drills 5:00 [1]

Orienteering 13:57 [5] 3.8 km (3:40 / km)
shoes: Inov8 X-Talon 190 no.2

JK Sprint
So busy looking ahead I lost track of where I was. Half a minute gone, rest of the race was a struggle.

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-Talon 190 no.2

Thursday Mar 28, 2013 #

7 PM

Running 31:43 [2] 6.35 km (5:00 / km)
shoes: Brooks 2

In Leicester with Ash.

Wednesday Mar 27, 2013 #

6 AM

Running 20:00 [2] 3.69 km (5:25 / km)
shoes: Brooks 2

8 PM

Running 30:06 [2] 6.08 km (4:57 / km)
shoes: Brooks 2

With a few strides.

Tuesday Mar 26, 2013 #

5 PM

Running 37:35 [2] 7.32 km (5:08 / km)
shoes: Salomon CrossMax 3

Running 22:25 [2] 4.47 km (5:01 / km)
shoes: Brooks 2

Monday Mar 25, 2013 #

7 AM

Running 20:04 [2] 3.88 km (5:10 / km)
shoes: Salomon CrossMax 3

5 PM

Running 20:39 [2] 3.88 km (5:19 / km)
shoes: Brooks 2

Drills 7:00 [1]

Running 20:00 [5] 5.13 km (3:54 / km)
shoes: Brooks 2

Trying to find somewhere without ice/snow/cars
1km, 1km(3.05ishes)
3 x 1min
15/15s - 4mins

Running 15:01 [2] 2.8 km (5:22 / km)
shoes: Brooks 2

Sunday Mar 24, 2013 #

11 AM

Running 1:40:53 [2] 17.64 km (5:43 / km)
shoes: Salomon CrossMax 3

New run from the house in the snow/ice. Through Becketts Parks, down and along the path by the railway, through the wood on the edge of Horsforth (Irelands Wood?), past the train station, out along a footpath past the edge of Leeds then across to Hunger Hills and back along the railway.

C • Sounds like it was Ireland ... 5

Saturday Mar 23, 2013 #

8 AM

Running 20:30 [2] 3.72 km (5:31 / km)
shoes: Salomon CrossMax 3

Good plan taking yesterday evening off.

12 PM

Running 13:00 [2] 2.3 km (5:39 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 13:54 [5] 3.36 km (4:08 / km)
shoes: Inov8 X-Talon 190 no.2

Nottingham
Sprint training - prologue

Layer of snow which made it more interesting. Had to take care on the steps. Few small mistakes but generally fine.

Running 20:04 [3] 3.43 km (5:51 / km)
shoes: Inov8 X-Talon 190 no.2

2 PM

Running 15:20 [2] 3.1 km (4:57 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 17:53 [5] 4.36 km (4:06 / km)
shoes: Inov8 X-Talon 190 no.2

Nottingham Uni

Route choice error as I got distracted by some terrain running on way to previous control and set off to next control without really looking at the map. Ended up going a long way round. Good to run on an area that is similar to next Friday.

Running 13:07 [2] 2.17 km (6:03 / km)
shoes: Inov8 X-Talon 190 no.2

Friday Mar 22, 2013 #

7 AM

Running 39:23 [2] 7.33 km (5:22 / km)
shoes: Salomon CrossMax 3

Thursday Mar 21, 2013 #

6 PM

Running 15:45 [2] 3.2 km (4:55 / km)
shoes: Brooks 2

Running 21:27 [5] 5.62 km (3:49 / km)
shoes: Brooks 2

4 x 1km starting every 5 mins. Like Tuesday I was up above Bodington.
3.09, 3.05, 3.08, 3.01 - Slight slope on one end.

Was then going to do some 15/15 turnarounds but inner quads started cramping after the first couple so had to stop.

Running 19:50 [2] 3.73 km (5:19 / km)
shoes: Brooks 2

Wednesday Mar 20, 2013 #

6 AM

Running 31:38 [2] 6.17 km (5:08 / km)
shoes: Salomon CrossMax 3

5 PM

Running 1:22:18 [2] 16.21 km (5:05 / km)

Slighter shorter than normal long run. Mostly in the daylight.

Tuesday Mar 19, 2013 #

6 PM

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

Drills 12:00 [1]

Running 26:02 [5] 6.83 km (3:49 / km)
shoes: Brooks 2

10 mins hard
8 x 1 min on - 1 min off
On the road at the top of bodington hall.

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

Monday Mar 18, 2013 #

7 AM

Running 30:10 [2] 5.91 km (5:06 / km)
shoes: Inov8 X-Talon 190 no.2

Sunday Mar 17, 2013 #

9 AM

Running 14:27 [2] 2.65 km (5:27 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 21:28 [5] 3.96 km (5:25 / km)
shoes: Inov8 X-Talon 190 no.2

Matera

2.2km straight line.

What an area. Couldn't switch off for a moment. Had to stop at most controls to plan next leg as there really wasn't time whilst running. Lost track slightly at one point and ended up hesitating a lot thinking I knew where I was roughly but not entirely, lost 30 secs. Lost quite a bit in the final quarter as I started tiring but a reasonsble performance to end the week.

Running 15:41 [2] 2.96 km (5:18 / km)
shoes: Inov8 X-Talon 190 no.2

4 PM

Running 35:38 [2] 7.04 km (5:04 / km)
shoes: Inov8 X-Talon 190 no.2

Saturday Mar 16, 2013 #

9 AM

Running 13:40 [2] 2.38 km (5:45 / km)
shoes: Oroc 280 No.2

Orienteering 40:00 [5] 8.0 km (5:00 / km)
shoes: Oroc 280 No.2

Chiatona - mass start long

50 guys including about 5 world champions. So was a slight surprise that I ended up at number 1 first. Long leg and I went round a path with a couple of others but they cut off earlier while I carried on.

Went into the butterflies straight from there. Thiery caught me up on the way to 3 so I just settled in behind him. Hubbman came past me a few controls later but then seemed to go completely the wrong way out of centre of the butterfly... Lost Thiery when I ran full speed into a barbed wire fence I hadn't seen. Carried on and was caught by the next group. Stayed with them until the group splintered at the next butterfly, by then had done 40 mins hard running and had decided before the start that due feeling tired after the past week I would run the first half hard then take it easy to the end. Good relay practice anyway.

Orienteering 47:00 [2] 7.9 km (5:57 / km)
shoes: Oroc 280 No.2

Running 8:51 [2] 1.49 km (5:56 / km)
shoes: Oroc 280 No.2

Friday Mar 15, 2013 #

7 AM

Running 22:54 [2] 4.47 km (5:07 / km)
shoes: Inov8 X-Talon 190 no.2

3 PM

Running 13:37 [2] 2.39 km (5:42 / km)
shoes: Oroc 280 No.2

Orienteering 30:12 [5] 6.41 km (4:43 / km)
shoes: Oroc 280 No.2

Chiatona - MOC Middle - forested sand dunes

Ran well for me in a middle race. Merz started 2 mind behind me and he only caught me with 3 controls to go. Ran as hard as I could from there and just about held him off to the finish.

Lost about 1.30, biggest mistake was 25 secs. Even Thiery made a bigger mistake today!

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Oroc 280 No.2

Thursday Mar 14, 2013 #

7 AM

Running 24:08 [2] 4.51 km (5:21 / km)
shoes: Inov8 X-Talon 190 no.2

9 AM

Orienteering 1:01:38 [2] 7.95 km (7:45 / km)
shoes: Inov8 X-Talon 190 no.2

Running 5:46 [2] 1.03 km (5:36 / km)
shoes: Inov8 X-Talon 190 no.2

4 PM

Running 14:00 [2] 2.65 km (5:17 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 8:50 [5] 2.02 km (4:22 / km)
shoes: Inov8 X-Talon 190 no.2

Castellana - another complicated old town.

Sprint Relay 2x2

With Rasmus. Second/fourth leg. Kept with the pack until I ran to the wrong gaffled control. Didn't lose long but then I tried catching up and overshot the next. Should have realised that it was silly trying to catch up a group that included at least 2 world sprint champions.

Ran my second leg with no problems. Caught Holmberg and Nikolov but lost out on the sprint finish though due to some poor punching.

Running 3:23 [1] 0.43 km (7:52 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 6:57 [5] 1.54 km (4:31 / km)
shoes: Inov8 X-Talon 190 no.2

Running 12:52 [2] 2.0 km (6:26 / km)
shoes: Inov8 X-Talon 190 no.2

Wednesday Mar 13, 2013 #

7 AM

Running 24:19 [2] 4.61 km (5:16 / km)
shoes: Inov8 X-Talon 190 no.2

11 AM

Running 15:24 [2] 2.88 km (5:21 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 11:40 [5] 2.93 km (3:59 / km)
shoes: Inov8 X-Talon 190 no.2

Monopoli

Short prologue. Flat old part of town. Went well until I took a routechoice back the way I had come and lost map contact. Made another mistake on a longer route later on. 40 secs down.

Running 16:23 [2] 2.65 km (6:11 / km)
shoes: Inov8 X-Talon 190 no.2

4 PM

Running 14:42 [2] 3.0 km (4:54 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 14:53 [5] 3.98 km (3:44 / km)
shoes: Inov8 X-Talon 190 no.2

Alberobello

'Final'

Easiest course so far. A couple of poor routechoices. Had a few fastest splits.

Running 21:21 [2] 3.75 km (5:42 / km)
shoes: Inov8 X-Talon 190 no.2

Tuesday Mar 12, 2013 #

10 AM

Running 13:02 [2] 2.62 km (4:58 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 23:08 [5] 4.35 km (5:19 / km)
shoes: Inov8 X-Talon 190 no.2

Matera

1.2km
Recovery
0.8km

Crazy area.

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 X-Talon 190 no.2

4 PM

Orienteering 49:17 [2] 6.86 km (7:11 / km)
shoes: Oroc 280 No.2

Model sand dune area. A lot better than yesterday.

Monday Mar 11, 2013 #

10 AM

Running 14:11 [2] 3.09 km (4:35 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 26:12 [5] 6.13 km (4:16 / km)
shoes: Inov8 X-Talon 190 no.2

MOC Sprint Camp
Nova Yardinia
3x1.2-1.4km
Around the hotel complex where we're staying.

Running 18:19 [2] 3.01 km (6:05 / km)
shoes: Inov8 X-Talon 190 no.2

3 PM

Orienteering 30:00 [2] 5.0 km (6:00 / km)
shoes: Oroc 280 No.2

Sunday Mar 10, 2013 #

Note

Off to Pastaland.

C • pace yourself 3

5 PM

Running 38:56 [2] 7.15 km (5:27 / km)
shoes: Oroc 280 No.2

Saturday Mar 9, 2013 #

7 AM

Running 37:10 [2] 7.28 mi (5:06 / mi)
shoes: Salomon CrossMax 3

Becketts Park. Standard.

11 AM

Running 4:56 [3] 0.99 km (4:59 / km)
shoes: X-Talon 190

Running 37:43 [5] 10.25 km (3:41 / km)
shoes: X-Talon 190

As seems to be the case for my fell running career we only just turned ip in time. Was freezing cold and then in started snowing. Just tucked in behind Adam osbourne. We ran the same pace except for a steep road uphill section. Ended up 20 secs behind.

Running 11:00 [2] 2.1 km (5:14 / km)
shoes: X-Talon 190

Friday Mar 8, 2013 #

6 AM

Running 37:19 [2] 7.33 km (5:05 / km)
shoes: Salomon CrossMax 3

5 PM

Running 1:01:57 [2] 12.06 km (5:08 / km)
shoes: Salomon CrossMax 3

Thursday Mar 7, 2013 #

6 AM

Running 38:16 [2] 7.3 km (5:15 / km)
shoes: Salomon CrossMax 3

5 PM

Running 11:34 [2] 2.15 km (5:23 / km)
shoes: Salomon CrossMax 3

Drills 5:00 [1]
shoes: Salomon CrossMax 3

Running 3:06 [2] 0.63 km (4:55 / km)
shoes: Salomon CrossMax 3

Running 26:00 [5] 6.29 km (4:08 / km)
shoes: Salomon CrossMax 3

Been in Leeds 6 months now and only bumped into a Brownlee for the first time this evening. Even joined in part of our group warm down.

Down the track for the first time this year with a few of the Leeds Uni guys. Wore salomons as calfs haven't been great recently.

400 - 67
800 - 2.20
400 - 68
800 - 2.2X
400 - 67
800 - 2.2X
400 - 65

Bit disappointed with the 800s but surprised I finished the session after struggling to run the last few days.

Running 19:03 [2] 3.1 km (6:09 / km)
shoes: Salomon CrossMax 3

Wednesday Mar 6, 2013 #

5 PM

Running 52:05 [2] 10.27 km (5:04 / km)
shoes: Salomon CrossMax 3

Tuesday Mar 5, 2013 #

6 AM

Running 39:01 [2] 7.81 km (5:00 / km)
shoes: Salomon CrossMax 3

6 PM

Running 23:59 [2] 4.55 km (5:16 / km)
shoes: Brooks 2

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

Running 37:50 [4] 8.97 km (4:13 / km)
shoes: X-Talons

LUCC
10 mins hard
10 x 150m hill reps
10 x 50m hill reps + running off the top

Not many people tonight so ran by myself for most of it.

Running 21:21 [1] 3.55 km (6:01 / km)
shoes: Brooks 2

Not a comfortable run home.

Monday Mar 4, 2013 #

4 PM

Running 41:11 [2] 8.52 km (4:50 / km)
shoes: Salomon CrossMax 3

Thought I had done my weeks worth of bramble bashing in Swinsty yesterday but work called for me to do some more of it today in Pontefract.

Drills 25:00 [1]
shoes: Salomon CrossMax 3

Sunday Mar 3, 2013 #

Note

4 weeks to the JK, 7 till British Sprints. Time to start reducing the mileage and getting the most out of the speed and orienteering sessions.

10 AM

Running 16:58 [2] 3.36 km (5:03 / km)
shoes: Oroc 280 No.2

Orienteering 58:32 [3] 9.99 km (5:52 / km)
shoes: Oroc 280 No.2

Swinsty Plantation
Cruising round. Thinking about attackpoints although my mind did wander a bit in the middle of the course, was fairly straightforward.

Running 12:30 [2] 2.5 km (5:00 / km)
shoes: Oroc 280 No.2

4 PM

Running 30:18 [2] 6.15 km (4:56 / km)
shoes: Salomon CrossMax 3

Saturday Mar 2, 2013 #

10 AM

Running 11:44 [2] 2.37 km (4:57 / km)
shoes: Brooks 2

Orienteering 30:44 [4] 7.63 km (4:02 / km)
shoes: Brooks 2

Sprintervals round Leeds Uni with Dave and Olly. Not sure about the multi level section and didn't plan ahead very well.

Running 10:59 [2] 2.23 km (4:56 / km)
shoes: Brooks 2

2 PM

Running 10:54 [2] 2.11 km (5:10 / km)
shoes: Brooks 2

Orienteering 19:03 [5] 5.03 km (3:47 / km)
shoes: X-Talon 190

Sprint race round Holt Park.

Running 10:08 [2] 1.75 km (5:47 / km)
shoes: X-Talon 190

Friday Mar 1, 2013 #

6 AM

Running 40:13 [2] 7.68 km (5:14 / km)
shoes: Salomon CrossMax 3

6 PM

Running 43:54 [2] 8.5 km (5:10 / km)
shoes: Brooks 2

Another day on the bike which meant by the time I got 20mins into this run I was running out of energy, so cut back home. Save some energy for tomorrow!

« Earlier | Later »