Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Jan 31, 2017:

activity

time

miles

Running

52:01:33

418.65

(7:27)

673.75

(4:38)

970

Strength and Conditioning

2:35:00

Drills

1:15:00

Orienteering

50:30

6.63

(7:37)

10.67

(4:44)

Total

56:42:03

425.28

684.42

970

[1-5]

54:47:03

2:40

0:00

» now

Tuesday Jan 31, 2017 #

9 AM

Running 30:32 [1] 6.01 km (5:05 / km)
shoes: Karrimor Road 2

6 PM

Running 32:33 [1] 6.45 km (5:03 / km)
shoes: Karrimor Road 2

Running 11:25 [5] 2.8 km (4:05 / km) +315m 2:37 / km
shoes: Karrimor Road 2

Central Session
Good group out tonight.
Ballengeich Road - Steep road up to castle (north side). 2.45-3.15 recovery.
Height climb could be anywhere between 35-55m per rep.
.
1.38
1.38
1.36
1.37
1.39
1.38
1.39

Lactate explosion on the last one!

Running 21:00 [2] 2.8 km (7:30 / km)
shoes: Karrimor Road 2

Running 24:26 [2] 4.95 km (4:56 / km)
shoes: Karrimor Road 2

Monday Jan 30, 2017 #

Note

Back to winter.

6 PM

Strength and Conditioning 30:00 [0]

Sunday Jan 29, 2017 #

7 AM

Running 19:50 [1] 4.01 km (4:57 / km)
shoes: Karrimor Road 2

9 AM

Running 17:25 [1] 3.0 km (5:48 / km)
shoes: Karrimor Road 2

Orienteering 20:54 [4] 4.31 km (4:51 / km)
shoes: Asics

Saint John's and Rodean schools
Johannesburg

Nice area! Lost a bit in the woods and on slope at end.

Map https://www.facebook.com/trolbelgium/posts/1851108...
Splits http://www.attackpoint.org/racesplits.jsp/race_233...

Running 28:24 [2] 4.07 km (6:59 / km)
shoes: Karrimor Road 2

Running 49:27 [2] 10.19 km (4:51 / km)
shoes: Karrimor Road 2

From botanical gardens to Delta Park and back in Johannesburg.

Saturday Jan 28, 2017 #

8 AM

Running 30:54 [1] 6.1 km (5:04 / km)
shoes: Karrimor Trail

4 PM

Running 20:51 [1] 4.18 km (4:59 / km)
shoes: Karrimor Road 2

Drills 10:00 [1]

Running 8:01 [5] 3.0 km (2:40 / km)
shoes: Karrimor Road 2

3x 5x300m - 1min/6min

On the tartan track - Kenneth McArthur Stadium

Felt reasonably good. Changed shoes for last set.

48, 48, 49, 48, 48
48, 46, 47, 47, 47
48, 46, 46, 47, 47

Running 3:57 [5] 1.5 km (2:38 / km)
shoes: Asics

Running 22:59 [2] 4.07 km (5:39 / km)
shoes: Karrimor Road 2

Running 10:00 [1] 1.0 km (10:00 / km)
shoes: Karrimor Road 2

Recoveries

Friday Jan 27, 2017 #

9 AM

Running 1:35:10 [2] 20.59 km (4:37 / km)
shoes: Karrimor Trail

5 PM

Running 26:04 [1] 5.13 km (5:05 / km)
shoes: Karrimor Trail

+strides

Thursday Jan 26, 2017 #

8 AM

Running 49:22 [1] 10.0 km (4:56 / km)
shoes: Karrimor Road 2

Airport loop with Oystein

4 PM

Running 19:39 [1] 4.01 km (4:54 / km)
shoes: Karrimor Road 2

Running 20:06 [4] 6.0 km (3:21 / km)
shoes: Karrimor Road 2

3x2km

On dirt roads where we were yesterday.

Running 19:37 [2] 4.11 km (4:46 / km)
shoes: Karrimor Road 2

Wednesday Jan 25, 2017 #

8 AM

Running 1:00:01 [1] 12.48 km (4:49 / km)
shoes: Karrimor Trail

Airport Loop

12 PM

Strength and Conditioning 35:00 [1]

5 PM

Running 1:00:01 [2] 14.5 km (4:08 / km) +115m 3:59 / km
shoes: Karrimor Trail

On a dirt road halfway between Potchestroom and Carltonville, starting on the main road by a signpost to Fredrikstad.

Took a while to warm up but felt good in the last half.

5x15s at end

Tuesday Jan 24, 2017 #

8 AM

Running 29:36 [1] 6.06 km (4:53 / km)
shoes: Karrimor Road 2

5 PM

Running 20:01 [2] 4.25 km (4:43 / km)
shoes: Karrimor Road 2

Drills 15:00 [0]

Running 17:29 [5] 6.0 km (2:55 / km)
shoes: Karrimor Road 2

6x1km, 4mins(!) recovery

'With' Oystein, Yannick and 2 Danish runners (including a Steeplechaser from the Olympics last year).

Round the grass 1km loop at the Uni, watch measured it a bit long but I take the lap time.

So Sunday was one of the hardest sessions I've run and today felt like one of the easiest! Plus I was running faster average pace on these ks than those 600s... Adjusting to the new surroundings, easier couple of days or the cloudy skies with lower temp today.

2.59
2.58
2.55
2.55
2.53
2.49

Running 10:00 [1] 2.0 km (5:00 / km)
shoes: Karrimor Road 2

Running 23:14 [1] 4.17 km (5:34 / km)
shoes: Karrimor Road 2

Monday Jan 23, 2017 #

9 AM

Running 55:52 [2] 12.19 km (4:35 / km)
shoes: Karrimor Trail

From the uni gym around the playing fields and the parkrun park.

Sunday Jan 22, 2017 #

8 AM

Running 21:10 [2] 4.05 km (5:14 / km)
shoes: Karrimor Road 2

4 PM

Running 21:36 [2] 4.4 km (4:55 / km)
shoes: Karrimor Road 2

Drills 5:00 [1]
shoes: Karrimor Road 2

Running 14:10 [5] 4.8 km (2:57 / km)
shoes: Karrimor Road 2

8x600m, 2 min recovery
On the grass track at the Uni. Third lane as the middle two were shut.
Solo except 6th and 8th with Oystein.
This felt like very hard work for not very quick times. Probably a combination of too much running in last few days and heat (30C in shade).

Running 21:58 [2] 4.01 km (5:29 / km)
shoes: Asics

Saturday Jan 21, 2017 #

7 AM

Running 21:54 [1] 4.25 km (5:09 / km)
shoes: Karrimor Road 2

Running 16:55 [4] 5.0 km (3:23 / km)
shoes: Karrimor Road 2

Potchestroom Parkrun
First non-UK parkrun!
2 laps of a mostly grassy path. A part from the first 1km ran solo. Crossed a narrowish bridge 4 times and had to stop the last 2 times as there was just too many people on it to run... But a part from that it was quite a nice course.

Running 16:48 [2] 3.5 km (4:48 / km)
shoes: Karrimor Road 2

5 PM

Running 19:33 [1] 3.81 km (5:08 / km)
shoes: Karrimor Road 2

Round the Uni sports fields.

Drills 20:00 [0]

Running 27:03 [2] 6.04 km (4:29 / km)
shoes: Karrimor Road 2

Friday Jan 20, 2017 #

8 AM

Running 1:40:36 [2] 20.31 km (4:57 / km) +270m 4:39 / km
shoes: Karrimor Trail

With Oystein round the 20km loop. Last run in Dullstroom.

6 PM

Running 35:41 [1] 7.01 km (5:05 / km)
shoes: Karrimor Road 2

Easy after arriving in Potchestroom. Feels a bit like we've arrived in an American college town.
Strides

Thursday Jan 19, 2017 #

8 AM

Running 21:12 [1] 4.34 km (4:53 / km)
shoes: Karrimor Road 2

11 AM

Running 15:37 [2] 2.92 km (5:21 / km)
shoes: Karrimor Trail

Running 14:15 [4] 2.4 km (5:56 / km) +270m 3:48 / km
shoes: Karrimor Trail

3 hill reps up the 'mountain'
Testing the body after not feeling 100% previous couple of days.

Running 8:20 [2] 1.6 km (5:12 / km)
shoes: Karrimor Trail

Jog back down.

Running 14:44 [2] 2.49 km (5:55 / km)
shoes: Karrimor Trail

5 PM

Running 1:01:44 [1] 12.69 km (4:52 / km)
shoes: Karrimor Road 2

Easy with Nico up the railway

Wednesday Jan 18, 2017 #

8 AM

Running 34:32 [1] 7.01 km (4:56 / km)
shoes: Karrimor Road 2

With Sindre for fist half.

4 PM

Running 1:10:51 [1] 14.44 km (4:54 / km)
shoes: Karrimor Road 2

Mostly with Nico.
Strides at end.

Tuesday Jan 17, 2017 #

9 AM

Running 1:01:10 [2] 13.29 km (4:36 / km)
shoes: Karrimor Trail

New road up to the dam then along the railway. Sun is back.

12 PM

Strength and Conditioning 35:00 [0]

4 PM

Running 1:01:23 [2] 13.2 km (4:39 / km)
shoes: Karrimor Trail

Lakenvlei Forest - near Belfast. Felt gradually worse as the run went on...eaten something dodgy?

Monday Jan 16, 2017 #

8 AM

Running 46:00 [2] 10.01 km (4:36 / km)
shoes: Karrimor Trail

4 PM

Running 19:26 [2] 4.16 km (4:40 / km)
shoes: Karrimor Trail

Drills 5:00 [1]

Running 28:30 [4] 8.67 km (3:17 / km)
shoes: Karrimor Trail

Elandskloof - wet and muddy today!
With Yannick

2km 6.50
(90s)
2km 6.45

(~90s)
5x100m
(~90s)

2km 6.47
(90s)
1.17km 3.47
(3.18)
1km 3.06

Guts playing up a bit recently and ended up having to interrupt the last rep.

Running 10:00 [2] 1.15 km (8:42 / km)
shoes: Karrimor Trail

Recoveries

Running 16:03 [2] 3.07 km (5:14 / km)
shoes: Karrimor Trail

Sunday Jan 15, 2017 #

Note
(rest day)

Safari Time!
Went to Kruger National Park (~2.5 hours away from Dullstroom). Saw lots of animals: elephant, giraffe, bison, zebra, (lots of) antelope, tortoise, hippos, painted dogs, monkeys and even a leopard! Didn't see a lion though (someone pointed one out to us but was so far away couldn't really tell what it was). However we took a wrong turn at one point and ended up driving an hour more but did end up seeing a leopard on the detour so made up for the extra drive and missing out on a lion.

9 PM

Strength and Conditioning 10:00 [0]

Saturday Jan 14, 2017 #

9 AM

Running 19:57 [2] 4.1 km (4:52 / km)
shoes: Karrimor Road 2

Running 11:10 [5] 4.0 km (2:48 / km)
shoes: Karrimor Road 2

10x400m
70s recovery
65-68s
We joined in with large group of Swedish national team runners

Times were a little inconsistent and overran the 7th so had to take more recovery after the 8th.

Running 21:42 [2] 3.74 km (5:48 / km)
shoes: Karrimor Road 2

5 PM

Running 1:01:21 [2] 11.48 km (5:21 / km)
shoes: Karrimor Trail

Finally went up the hill we look out onto from our accom. Interesting to look down on Dullstroom, much hillier and more wooded than it seems when you're in the town.

Friday Jan 13, 2017 #

8 AM

Running 1:25:20 [2] 18.27 km (4:40 / km)
shoes: Karrimor Road 2

With Yannick on the railway dirt road above Walkersons Estate, through a place called Santa.

Then got dropped off on way home and ran back down the normal railway track.

4 PM

Running 33:01 [1] 6.64 km (4:58 / km)
shoes: Karrimor Road 2

With Oystein around the wooded loop on other side of town.

Thursday Jan 12, 2017 #

8 AM

Running 34:25 [1] 7.01 km (4:55 / km)
shoes: Karrimor Road 2

4 PM

Running 18:37 [2] 4.04 km (4:36 / km)
shoes: Karrimor Road 2

Drills 5:00 [0]

Running 25:46 [4] 8.0 km (3:13 / km)
shoes: Karrimor Road 2

Elandskloof
1km intervals with the guys from Bergen in our accom.
3.10-3.15
90s recovery

Running 10:30 [2] 1.4 km (7:30 / km)
shoes: Karrimor Road 2

Recoveries

Running 20:37 [2] 4.0 km (5:09 / km)
shoes: Karrimor Road 2

Wednesday Jan 11, 2017 #

9 AM

Running 41:25 [2] 8.51 km (4:52 / km)
shoes: Karrimor Trail

Around the Walkersons Estate

Running 1:10:14 [2] 15.79 km (4:27 / km)
shoes: Karrimor Trail

Along the railway then over to the woods on the other side of town with Yannick.

Tuesday Jan 10, 2017 #

8 AM

Running 32:42 [2] 7.27 km (4:30 / km)
shoes: Karrimor Trail

4 PM

Running 14:30 [2] 3.0 km (4:50 / km)
shoes: Karrimor Road 2

Running 24:40 [4] 7.6 km (3:15 / km)
shoes: Karrimor Road 2

10 mins hard (3km)
10 x ~150m (~27secs) uphill with Yannick
10 mins hard (3km)
Back at Elandskloof

Running 9:20 [1] 2.83 km (3:18 / km)
shoes: Karrimor Road 2

Running 14:57 [2] 3.04 km (4:55 / km)
shoes: Karrimor Road 2

Monday Jan 9, 2017 #

8 AM

Running 1:01:54 [2] 13.6 km (4:33 / km)
shoes: Karrimor Trail

2 PM

Running 1:00:36 [2] 13.92 km (4:21 / km)
shoes: Karrimor Trail

Up the railway. Met some cows.
5x15sec at end.

Sunday Jan 8, 2017 #

9 AM

Running 1:32:50 [2] 22.0 km (4:13 / km)
shoes: Karrimor Trail

Along the railway then along the dirt road it joined. With Yannick till we got to a hill on the dirt road where he wimped out and turned round. I carried on and at times almost thought I was back in Scotland with the mist, grassy hills and sheep.

Saturday Jan 7, 2017 #

9 AM

Running 19:27 [2] 4.0 km (4:52 / km)
shoes: Karrimor Road 2

Running 34:30 [4] 10.0 km (3:27 / km)
shoes: Karrimor Road 2

2x3km
2x2km
~3mins between reps
On the grass track in Belfast. Very busy compared with Thursday.

Running 10:00 [1] 1.45 km (6:54 / km)
shoes: Karrimor Road 2

Running 20:32 [2] 4.1 km (5:00 / km)
shoes: Karrimor Road 2

Drills 5:00 [1]

5 PM

Running 33:10 [2] 7.41 km (4:29 / km)
shoes: Karrimor Trail

Friday Jan 6, 2017 #

8 AM

Running 39:44 [2] 9.0 km (4:25 / km)
shoes: Karrimor Trail

Railway

12 PM

Strength and Conditioning 45:00 [1]

4 PM

Running 1:16:12 [2] 14.65 km (5:12 / km)
shoes: Karrimor Trail

With Nico, Oystein and the other Norwegians at the accommodation. Round some moutain bike trails in the woods. Felt a bit slow.

Thursday Jan 5, 2017 #

8 AM

Running 33:33 [2] 7.3 km (4:36 / km)
shoes: Karrimor Trail

Round Sakhelwe

3 PM

Running 19:04 [2] 3.99 km (4:47 / km)
shoes: Karrimor Road 2

Running 17:20 [5] 6.0 km (2:53 / km)
shoes: Karrimor Road 2

10x300m x2
Alternating rests of 36 and 1.06 for 100m. 3mins between sets.
On the main grass track in Belfast with Yannick and Oystein.

Running 18:30 [1] 2.43 km (7:37 / km)
shoes: Karrimor Road 2

Running 20:02 [2] 4.08 km (4:55 / km)
shoes: Karrimor Road 2

Drills 10:00 [1]

Wednesday Jan 4, 2017 #

8 AM

Running 1:03:32 [2] 13.21 km (4:49 / km)
shoes: Karrimor Trail

Raining.
With Niko for first half.

C • An Englishman Abroad 1

4 PM

Running 51:58 [2] 13.54 km (3:50 / km)
shoes: Karrimor Trail

On the Elandskloof road with Yannick and Oystein.
Light rain.

Running 4:37 [1] 1.01 km (4:34 / km)
shoes: Karrimor Trail

Tuesday Jan 3, 2017 #

9 AM

Running 39:45 [2] 8.84 km (4:30 / km)
shoes: Karrimor Trail

Around town.

4 PM

Running 51:14 [2] 12.0 km (4:16 / km)
shoes: Karrimor Trail

Further along the dirt track alongside the railway. Did some strides on the way home.

Monday Jan 2, 2017 #

1 PM

Running 18:52 [2] 4.09 km (4:37 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 13:07 [4] 3.07 km (4:16 / km)
shoes: Inov8 X-Talon 212 v2

The Big Red Barn

O on a new continent (2nd time in 3 months)!. Forest with a lot of MTB tracks.

Orienteering 16:29 [2] 3.29 km (5:01 / km)
shoes: Inov8 X-Talon 212 v2

7 PM

Running 46:27 [2] 10.3 km (4:31 / km)
shoes: Karrimor Road 2

Arrived in Dullstroom - 2000m
Run with Yannick alongside the railway.

Sunday Jan 1, 2017 #

7 AM

Running 1:06:35 [2] 14.84 km (4:29 / km)
shoes: Karrimor Road 2

Johannesburg

Was a bit unsure whether I should go out running by myself in this city but decided the area I was in would be safe enough and the guy at the 'hotel' didn't seem worried. Only odd thing to happen was getting followed by a van for 100m. Not many people about due to it be so early on the 1st Jan.

The run did feel harder work than normal but put that down to the long journey and lack of sleep. Only later in the day I found out that the city is at 1700m which might also be having a slight affect.

6 PM

Running 31:48 [2] 7.03 km (4:31 / km)
shoes: Karrimor Road 2

Did some easy strides at end.

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