Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending May 31, 2013:

activity	#	time	miles		km		+m
Running	62	36:21:38	276.16		444.44		1005
Orienteering	12	8:15:32	56.58	(8:45)	91.06	(5:27)
Cycling	1	1:00:00
Drills	3	30:00
Total	63	46:07:10	332.74		535.5		1005
[1-5]	62	45:07:10

2:44

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» now

Friday May 31, 2013 #

Note

Off to Norway.

C • smash it 3

2 PM

Running 5:24 [2] 0.82 km (6:35 / km)
shoes: Oroc 280 no.3

Orienteering 37:07 [2] 4.46 km (8:19 / km)
shoes: Oroc 280 no.3

Forest model. Flowing well.

Running 7:03 [2] 1.38 km (5:07 / km)
shoes: Oroc 280 no.3

Orienteering 11:03 [4] 2.63 km (4:12 / km)
shoes: Inov8 X-Talon 190 no.2

Rodtvet
Sprint model?
3 intervals

Running 1:55 [2] 0.35 km (5:29 / km)
shoes: Inov8 X-Talon 190 no.2

Thursday May 30, 2013 #

6 AM

Running 36:55 [2] 7.3 km (5:03 / km)
shoes: Salomon CrossMax 3

Wednesday May 29, 2013 #

6 AM

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

6 PM

Running 10:01 [2] 2.1 km (4:46 / km)
shoes: Brooks 2

Orienteering 38:03 [3] 5.69 km (6:41 / km)
shoes: Oroc 280 No.2

Claro event near Thurcros Resevoir. Grim weather in Leeds but decided going up onto some moor would be a good idea. Surprisingly weather was a lot better up there though my ability to use a compass had left me resulting in one massive error.

Running 5:27 [2] 1.13 km (4:49 / km)
shoes: Brooks 2

Tuesday May 28, 2013 #

6 AM

Running 37:09 [2] 7.3 km (5:05 / km)
shoes: Salomon CrossMax 3

6 PM

Running 46:45 [2] 9.5 km (4:55 / km)
shoes: Salomon CrossMax 3

Monday May 27, 2013 #

Running 19:47 [2] 4.09 km (4:50 / km)
shoes: Brooks 2

10 AM

Running 12:00 [2] 2.24 km (5:21 / km)
shoes: Oroc 280 No.2

Orienteering 1:14:54 [3] 9.52 km (7:52 / km)
shoes: Oroc 280 No.2

Eccy Woods with with Jonny C.
Middle course with an extra window session halfway round which was a challenge as you can't go straight due to all the holly bushes.

Running 8:09 [2] 1.65 km (4:56 / km)
shoes: Oroc 280 No.2

3 PM

Running 34:18 [2] 7.27 km (4:43 / km)
shoes: Salomon CrossMax 3

Sunday May 26, 2013 #

10 AM

Running 9:58 [2] 2.08 km (4:48 / km)
shoes: Brooks 2

Orienteering 43:11 [3] 9.95 km (4:20 / km)
shoes: Brooks 2

Ripon

Running 10:12 [2] 2.22 km (4:36 / km)
shoes: Brooks 2

Saturday May 25, 2013 #

7 AM

Running 21:06 [2] 4.01 km (5:16 / km)
shoes: Salomon CrossMax 3

3 PM

Running 34:59 [2] 7.26 km (4:49 / km)
shoes: Salomon CrossMax 3

Friday May 24, 2013 #

7 AM

Running 20:36 [2] 4.0 km (5:09 / km)
shoes: Salomon CrossMax 3

5 PM

Running 55:22 [2] 11.28 km (4:55 / km)
shoes: Salomon CrossMax 3

Slow day in the office but did check out some new places to go running from the house. Down to Kirkstall, along the canal out of Leeds then over the bridge towards Horsforth through Hawksworth Wood and back through Becketts Park. Past a guy who kept throwing a rugby ball at a tree trunk then trying to catch it which he never did.

C • Have you moved house? 3

Thursday May 23, 2013 #

7 AM

Running 35:40 [2] 7.32 km (4:52 / km)
shoes: Salomon CrossMax 3

5 PM

Running 13:35 [2] 2.71 km (5:01 / km)
shoes: Brooks 2

Hailing? It's May!

Drills 10:00 [1]

Running 26:43 [5] 7.28 km (3:40 / km)
shoes: Brooks 2

6x800m, 400m recovery
2.20, 2.21, 2.22, 2.22, 2.19, 2.21
Body not feeling so good but Matt and Josh turned up so just held on to them.

Running 14:28 [2] 2.86 km (5:03 / km)
shoes: Brooks 2

Wednesday May 22, 2013 #

7 AM

Running 30:31 [2] 6.14 km (4:58 / km)
shoes: Salomon CrossMax 3

5 PM

Running 19:10 [2] 4.03 km (4:45 / km)
shoes: Brooks 2

7 PM

Running 9:42 [2] 2.02 km (4:48 / km)
shoes: Brooks 2

Orienteering 16:51 [4] 3.98 km (4:14 / km)
shoes: Inov8 X-Talon 190 no.2

Cliffe Castle
Last Aire spring sprint race. Fortunately the summer sprint league starts in 2 weeks.
More like a normal sprint race this week (25 controls in 3.5k). A lot of people in the park which was good practise for focusing on the navigation and not getting distracted

Running 9:48 [3] 2.0 km (4:54 / km)
shoes: Brooks 2

Tuesday May 21, 2013 #

7 AM

Running 30:50 [2] 6.15 km (5:01 / km)
shoes: Salomon CrossMax 3

6 PM

Running 13:09 [2] 2.95 km (4:27 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 6:51 [5] 1.63 km (4:12 / km)
shoes: Inov8 X-Talon 190 no.2

Clitheroe - SROC summer sprint
Prologue round the castle. Using touch free SI.

Running 7:26 [2]
shoes: Inov8 X-Talon 190 no.2

Orienteering 12:58 [5] 3.33 km (3:54 / km)
shoes: Inov8 X-Talon 190 no.2

Final
Back round the castle then through the town.

Running 12:11 [2] 2.66 km (4:35 / km)
shoes: Inov8 X-Talon 190 no.2

Monday May 20, 2013 #

5 PM

Running 46:21 [2] 9.64 km (4:48 / km)
shoes: Salomon CrossMax 3

1km vertical decent yesterday = sore legs today.

Sunday May 19, 2013 #

9 AM

Running 1:44:21 [2] 18.02 km (5:47 / km) +1005m 4:32 / km
shoes: Salomon CrossMax 3

Up Snowdon from Llanberis. Slightly longer route back towards the Snowdon Ranger.

Saturday May 18, 2013 #

7 AM

Running 29:47 [3] 6.01 km (4:57 / km)
shoes: Salomon CrossMax 3

Back in Chester for the weekend.

2 PM

Running 15:22 [2] 3.31 km (4:39 / km)
shoes: Salomon CrossMax 3

Running 14:00 [4] 3.75 km (3:44 / km)
shoes: Salomon CrossMax 3

Running 21:33 [2] 4.68 km (4:36 / km)
shoes: Salomon CrossMax 3

Friday May 17, 2013 #

6 AM

Running 30:50 [2] 6.18 km (4:59 / km)
shoes: Salomon CrossMax 3

3 PM

Running 1:07:39 [2] 14.15 km (4:47 / km)
shoes: Salomon CrossMax 3

Thursday May 16, 2013 #

6 AM

Running 21:22 [2] 4.0 km (5:21 / km)
shoes: Salomon CrossMax 3

5 PM

Running 46:28 [2] 9.68 km (4:48 / km)
shoes: Salomon CrossMax 3

Wednesday May 15, 2013 #

7 AM

Running 20:05 [2] 3.62 km (5:33 / km)
shoes: Salomon CrossMax 3

5 PM

Running 14:58 [2] 2.94 km (5:05 / km)
shoes: Salomon CrossMax 3

6 PM

Running 30:49 [2] 6.0 km (5:08 / km)
shoes: Salomon CrossMax 3

Was going to Danefield oing but hurt my hamstring in the fell race yesterday so gave it a miss.

C • was going to go to danefield but.... 2

Tuesday May 14, 2013 #

6 AM

Running 36:05 [2] 7.29 km (4:57 / km)
shoes: Salomon CrossMax 3

5 PM

Running 6:44 [2] 1.4 km (4:49 / km)
shoes: Salomon CrossMax 3

Down to Hyde Park pub

6 PM

Running 10:05 [2] 1.56 km (6:28 / km)
shoes: X-Talon 190

Just pre-running the last section down the hill to the finish

Running 38:40 [5] 9.14 km (4:14 / km)
shoes: Inov8 X-Talon 190 no.2

Jack Bloor Fell Race
Got trapped at the start due to not starting fast enough. Tom Adams had a 10 sec lead within about a minute and stayed about the same for the first couple of km. He then started taking time out of me and by the time we'd gone through the third checkpoint (1/2 way) he was about 20 secs up. Took a bit of a gamble and took a different route to the fourth but it worked and ended up about 20 secs ahead. Got a bit lucky over the next section and stayed ahead to the finish. Moral of the story? Never trust a fell runner, always take a map!

C • Which way did you and Tom g... 5

Running 6:30 [2] 1.0 km (6:30 / km)
shoes: Inov8 X-Talon 190 no.2

Monday May 13, 2013 #

5 PM

Running 45:03 [2] 9.69 km (4:39 / km)
shoes: Salomon CrossMax 3

Sunday May 12, 2013 #

10 AM

Running 9:41 [2] 1.96 km (4:56 / km)
shoes: Salomon CrossMax 3

Running 5:35 [2] 1.24 km (4:30 / km)
shoes: Oroc 280 No.2

Orienteering 34:47 [4] 5.94 km (5:51 / km)
shoes: Oroc 280 No.2

Harden Moor
Middle Distance
Interesting area - old quarry workings in west and semi open rocky part in the east. Took a while to get into the map, lost time on 1,2,3,6 and a couple later on. Hit my shin heavily going into 5 which took a while to shake off.

Running 14:28 [2] 3.05 km (4:45 / km)
shoes: Salomon CrossMax 3

12 PM

Cycling 1:00:00 [0]

Checking up on another cycle route whilst I was in the area. Probably one of the best routes in the country.

4 PM

Running 40:06 [2] 8.57 km (4:41 / km)

Saturday May 11, 2013 #

7 AM

Running 36:15 [2] 7.38 km (4:55 / km)
shoes: Salomon CrossMax 3

Finding it difficult to sleep past about 6.30 at the moment so decided I may as well get up and do something.

10 AM

Running 10:02 [2] 2.12 km (4:44 / km)
shoes: Oroc 280 No.2

Orienteering 51:29 [3] 8.07 km (6:23 / km)
shoes: Oroc 280 No.2

Danefield
Late decision to go but was definitely worth it. Had 2 micro o sections (1:2500) which were good. Mostly cruising round but pushed on the hills.

Running 3:30 [2] 0.64 km (5:28 / km)
shoes: Oroc 280 No.2

Running 42:25 [2] 8.42 km (5:02 / km)
shoes: Salomon CrossMax 3

Ran back through Danefield and around the Chevin.

Friday May 10, 2013 #

6 AM

Running 36:45 [2] 7.3 km (5:02 / km)
shoes: Salomon CrossMax 3

5 PM

Running 1:00:00 [2] 12.5 km (4:48 / km)
shoes: Salomon CrossMax 3

Exploring Clayton Woods in Horsforth

Thursday May 9, 2013 #

6 AM

Running 36:33 [2] 7.3 km (5:00 / km)
shoes: Salomon CrossMax 3

5 PM

Running 17:24 [2] 3.56 km (4:53 / km)
shoes: Brooks 2

Drills 10:00 [1]
shoes: Brooks 2

Running 4:33 [1] 0.85 km (5:21 / km)
shoes: Brooks 2

With strides

Running 25:29 [5] 6.6 km (3:52 / km)
shoes: Brooks 2

15 x 300m
100m SLOW jog recovery

48, 49, 49, 49, 48, 49, 48, 48, 47, 48, 48, 49, 49, 48, 48

Track was wet, headwind on the home straight and I was wearing standard trainers so probably not ideal conditions.

Also got to admire Greg's chipped tooth from falling down a 'crag' at last nights o event. To be honest I couldn't see anything wrong...

Running 4:37 [1] 0.69 km (6:41 / km)
shoes: Brooks 2

Running 12:55 [2] 2.61 km (4:57 / km)
shoes: Brooks 2

Wednesday May 8, 2013 #

6 AM

Running 38:07 [2] 7.28 km (5:14 / km)
shoes: Salomon CrossMax 3

5 PM

Running 20:46 [2] 4.31 km (4:49 / km)
shoes: Brooks 2

6 PM

Running 19:36 [2] 3.85 km (5:05 / km)
shoes: Brooks 2

Orienteering 19:15 [5] 4.67 km (4:07 / km)
shoes: X-Talons

Meanwood Valley
Aire Evening Sprint

Running 6:55 [2] 1.26 km (5:29 / km)
shoes: X-Talons

Running 19:39 [2] 3.61 km (5:27 / km)
shoes: Brooks 2

Tuesday May 7, 2013 #

6 AM

Running 37:30 [2] 7.3 km (5:08 / km)
shoes: Salomon CrossMax 3

5 PM

Running 15:06 [2] 3.03 km (4:59 / km)
shoes: Salomon CrossMax 3

Running 33:00 [4] 9.07 km (3:38 / km)
shoes: Salomon CrossMax 3

5x5mins, 2mins off

1.44km (3.28m/km)
1.55 (3.13)
1.52 (3.17)
1.52 (3.18)
1.53 (3.16)

Almost gave this a miss today. Nearly fell asleep at work this morning sitting at my desk then spent a few hours in the sun cycling between Huddersfield and Dewsbury.
Bumbled round the first 5mins before passing jonny brownlee on his warm up lap of the park. Must of inspired me as I set off at a ridiculous pace for the second rep and the rest were all faster than I have previously run in this session.

Running 15:00 [2] 3.06 km (4:54 / km)
shoes: Salomon CrossMax 3

Monday May 6, 2013 #

12 PM

Running 1:10:44 [2] 14.1 km (5:01 / km)
shoes: Salomon CrossMax 3

Sunday May 5, 2013 #

11 AM

Running 8:08 [2] 1.51 km (5:23 / km)
shoes: Oroc 280 No.2

Orienteering 38:14 [4] 7.62 km (5:01 / km)
shoes: Oroc 280 No.2

British Relays 5th
Ciaran, Tom, Me
Didn't feel too bad when I finished yesterday but felt dead for this. Lost a couple of minutes in mistakes otherwise would have caught 3rd.

Running 10:51 [2] 1.96 km (5:32 / km)
shoes: Oroc 280 No.2

With pooboy

6 PM

Running 20:36 [2] 3.99 km (5:10 / km)
shoes: Brooks 2

Saturday May 4, 2013 #

8 AM

Running 20:05 [2] 4.06 km (4:57 / km)
shoes: Salomon CrossMax 3

2 PM

Running 8:22 [2] 1.57 km (5:20 / km)
shoes: Oroc 280 No.2

Orienteering 1:36:37 [5] 19.44 km (4:58 / km)
shoes: Oroc 280 No.2

"British Champs"
Winterfold and Pitch Hill
Story of the year for forest orienteering. Felt fit but losing too much time on nav errors.
A lot of guys missing at Tiomila.

Running 5:48 [2] 0.88 km (6:37 / km)
shoes: Oroc 280 No.2

Friday May 3, 2013 #

7 AM

Running 30:22 [2] 6.14 km (4:57 / km)
shoes: Salomon CrossMax 3

5 PM

Running 20:18 [2] 4.31 km (4:43 / km)
shoes: Salomon CrossMax 3

Thursday May 2, 2013 #

6 AM

Running 35:51 [2] 7.28 km (4:55 / km)
shoes: Brooks 2

5 PM

Running 13:08 [2] 2.66 km (4:56 / km)
shoes: Brooks 2

Drills 10:00 [1]

Running 19:16 [5] 4.93 km (3:54 / km)
shoes: Spikes

LUCC
8x400, 200 recovery
65, 65, 65, 65, 66, 63, 63, 63
1.25-1.40 recovery

Running 17:17 [2] 3.35 km (5:10 / km)
shoes: Brooks 2

Wednesday May 1, 2013 #

6 AM

Running 36:27 [2] 7.25 km (5:02 / km)
shoes: Salomon CrossMax 3

5 PM

Running 29:07 [2] 6.17 km (4:43 / km)
shoes: Salomon CrossMax 3

6 PM

Running 9:42 [2] 2.13 km (4:33 / km)
shoes: X-Talons

Orienteering 14:12 [5] 4.13 km (3:26 / km)
shoes: X-Talons

Nunroyd Park, Guiseley
After having been beaten by a certain house mate on Sunday things returned to normal tonight.
Only 11 controls but some good route choice legs.

8 PM

Running 15:01 [2] 3.11 km (4:50 / km)
shoes: Brooks 2

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