Training Log Archive: ShmintyIn the 31 days ending Aug 31, 2017:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Aug 31, 2017 #
Running 28:05 [1] 5.16 km (5:27 / km)
shoes: Karrimor Road 3
Running 59:37 [1] 12.25 km (4:52 / km)
shoes: Kalenji Trail
Running 24:00 [4] 5.25 km (4:34 / km) +440m 3:13 / km
shoes: Kalenji Trail
Up the west side from Menstrie.
With gg, Lewis, Fanni and Rory.
Similar on all. Managed to keep up with GG on the last one for 4.30 mins until he dug deep to drop me and as the lactate was coming couldn't go with him.
Wednesday Aug 30, 2017 #
Running 26:20 [1] 4.99 km (5:17 / km)
shoes: Karrimor Road 3
Running 49:12 [1] 7.97 km (6:10 / km)
shoes: Kalenji Trail
Tuesday Aug 29, 2017 #
Running 26:56 [1] 4.82 km (5:35 / km)
shoes: Karrimor Road 3
Badminton 1:00:00 [1]
Running 28:28 [2] 5.93 km (4:48 / km)
shoes: Karrimor Road 3
Drills 15:00 [1]
Running 21:00 [4] 6.7 km (3:08 / km)
shoes: Karrimor Road 3
Top pitches
6,5,4,3,2,1 mins with 1 min off
Running close to Cam but not quite enough to keep up.
HR was a lot higher than expected.
Running 23:40 [1] 4.37 km (5:25 / km)
shoes: Karrimor Road 3
Monday Aug 28, 2017 #
Running 43:37 [2] 7.58 km (5:45 / km)
shoes: Kalenji Trail
Sunday Aug 27, 2017 #
Running 15:37 [1] 3.1 km (5:02 / km)
shoes: Karrimor Road 3
Running 11:15 [1] 2.12 km (5:18 / km)
shoes: Karrimor Road 3
Drills 5:00 [1]
Running 3:21 [3] 0.78 km (4:18 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 12:23 [5] 3.64 km (3:24 / km)
shoes: Inov8 X-Talon 190 no.3
Cesis
Qualifier
Set off with another 2 guys and they seemed to fly out of the start. But wasn't really bothered by it. Saw a lot of other people out there, punched 10 just behind Gaute (on another heat) and had the next 2 controls the same, he was running a bit slower than I wanted but every time I went to overtake he'd speed Up (or so it seemed ;) ). Only mistake of any note was not seeing that an uncrossable fence interrupted one of my routes and had to run a bit longer to get round it, although was probably still the quickest route.
Bit surprised to finish second but was pretty tight just behind me. Probably sprint that best suits me at the moment.
Running 9:52 [1] 1.42 km (6:57 / km)
shoes: Karrimor Road 3
Running 10:26 [1] 1.98 km (5:16 / km)
shoes: Karrimor Road 3
Drills 5:00 [1]
Running 3:41 [3] 0.84 km (4:23 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 16:10 [5] 4.41 km (3:40 / km)
shoes: Inov8 X-Talon 190 no.3
Sprint Final
17th +51s http://www.wcup2017.lv/doc/WCUP2017-Sprint-MenFina...
Technically a good race, maybe 5s on a routechoice but there was higher risk of going through slower veg which is why I chose my route.
This time I didn't max out as much as I did at WOC so feel I didn't leave it all out there, maybe too cautious in first half?
And with that my international individual sprint season is over. I wanted to be more consistent this year and I think I've achieved that - in the 3 main sprints (World Cup 1, WOC and WC3) I've been +53, 51 and 51s down on winner! I put it down to moving to Scotland which enabled training with Central, regular sprint training and of course working with Graham as my coach.
Plenty still to work on for next year.
Running 12:38 [1] 1.95 km (6:29 / km)
shoes: Karrimor Road 3
Saturday Aug 26, 2017 #
Running 19:36 [1] 4.09 km (4:48 / km)
shoes: Karrimor Road 3
Running 14:38 [1] 2.5 km (5:51 / km)
shoes: Oroc 280 no.3
Orienteering 13:18 [2] 1.77 km (7:31 / km)
shoes: Oroc 280 no.3
Running 7:02 [1] 1.01 km (6:58 / km)
shoes: Oroc 280 no.3
Friday Aug 25, 2017 #
Running 19:21 [1] 3.93 km (4:55 / km)
shoes: Karrimor Road 3
Running 20:30 [2] 3.3 km (6:13 / km)
shoes: Oroc 280 no.3
Orienteering 46:44 [5] 6.74 km (6:56 / km)
shoes: Oroc 280 no.3
Latvia
Middle
Weirdly I actually enjoyed this. Green was thick but not too much of a fight to get through. Was scrappy but no big time loses. Probably went straight a bit too much.
Running 13:35 [1] 2.25 km (6:02 / km)
shoes: Oroc 280 no.3
Thursday Aug 24, 2017 #
Running 10:10 [1] 1.66 km (6:07 / km)
shoes: Oroc 280 no.3
Orienteering 27:35 [2] 3.19 km (8:39 / km)
shoes: Oroc 280 no.3
Going well until I came across an open reentrant, thought I must have drifted off line so adjusted and then couldn't find control. Turns out I was online and map was dodgy.
Wednesday Aug 23, 2017 #
Running 21:56 [1] 4.45 km (4:56 / km)
shoes: Karrimor Road 3
Tuesday Aug 22, 2017 #
Running 12:11 [1] 2.2 km (5:32 / km)
shoes: Kalenji Trail
Orienteering 22:46 [4] 6.29 km (3:37 / km)
shoes: Inov8 X-Talon 212 v2
Trying hard but intensity was difficult to maintain, skipped the last rep.
6:29
4:06
4:53
3:20
3:58
Running 21:03 [1] 3.83 km (5:30 / km)
shoes: Inov8 X-Talon 212 v2
Did a few strides to finish.
Monday Aug 21, 2017 #
Running 40:04 [2] 8.93 km (4:29 / km)
shoes: Karrimor Road 3
Strides to finish.
Sunday Aug 20, 2017 #
Running 1:23:59 [2] 15.11 km (5:33 / km)
shoes: Inov8 X-Talon 212 v2
Saturday Aug 19, 2017 #
Running 16:01 [1] 3.08 km (5:12 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 21:07 [4] 5.26 km (4:01 / km)
shoes: Inov8 X-Talon 212 v2
Dave going well, had to reduce his handicap to zero by the end to give me a chance. Got beaten again in a sprint finish!
Running 17:02 [1] 3.31 km (5:09 / km)
shoes: Inov8 X-Talon 212 v2
Running 10:00 [1] 1.82 km (5:30 / km)
shoes: Karrimor Road 3
Running 10:00 [4] 3.04 km (3:17 / km)
shoes: Karrimor Road 3
Running 10:02 [1] 2.03 km (4:57 / km)
shoes: Karrimor Road 3
Friday Aug 18, 2017 #
Running 1:30:49 [2] 17.91 km (5:04 / km)
shoes: Kalenji Trail
Running 25:16 [1] 5.15 km (4:54 / km)
shoes: Karrimor Road 3
Thursday Aug 17, 2017 #
Running 13:21 [1] 2.38 km (5:37 / km)
shoes: Karrimor Road 3
Running 25:00 [1] 4.5 km (5:33 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 28:30 [4] 7.5 km (3:48 / km)
shoes: Inov8 X-Talon 212 v2
10 min course
~10 sprintervals (~ 2mins each, about 30s rest between each)
Running 14:20 [1] 2.75 km (5:13 / km)
shoes: Karrimor Road 3
Running 8:16 [5] 3.0 km (2:45 / km)
shoes: Karrimor Road 3
Just sat in behind Aiden until the 400 when he got away. Felt harder work than it has been but been away from proper track training for a while.
2.50
2.15
1.38
63
30
Running 11:00 [1] 1.6 km (6:52 / km)
shoes: Karrimor Road 3
Running 13:14 [3] 2.45 km (5:24 / km)
shoes: Karrimor Road 3
Wednesday Aug 16, 2017 #
Running 1:01:11 [2] 13.82 km (4:26 / km)
shoes: Karrimor Road 3
Tuesday Aug 15, 2017 #
Running 44:26 [1] 8.6 km (5:10 / km)
shoes: Kalenji Trail
Running 15:00 [4] 2.94 km (5:06 / km) +230m 3:40 / km
shoes: Kalenji Trail
Running 26:33 [1] 5.38 km (4:56 / km)
shoes: Karrimor Road 3
Running 5:10 [5] 2.0 km (2:35 / km)
shoes: Karrimor Road 3
3 x progressive 600s ... basically a 300m rep
3 x progressive 300s ... 200m rep
3 x 150m sprint
Running 14:23 [1] 2.69 km (5:21 / km)
shoes: Karrimor Road 3
Monday Aug 14, 2017 #
Running 1:08:00 [2] 12.2 km (5:34 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 20:00 [3] 2.9 km (6:54 / km)
shoes: Inov8 X-Talon 212 v2
Running 25:05 [1] 5.4 km (4:39 / km)
shoes: Karrimor Road 3
Sunday Aug 13, 2017 #
Running 1:06:45 [2] 11.41 km (5:51 / km)
shoes: Kalenji Trail
Saturday Aug 12, 2017 #
Running 25:24 [1] 5.16 km (4:55 / km)
shoes: Karrimor Road 3
Running 32:33 [2] 6.23 km (5:13 / km)
shoes: Inov8 X-Talon 212 v2
Running 25:15 [5] 6.63 km (3:49 / km) +219m 3:16 / km
shoes: Inov8 X-Talon 212 v2
Went off hard to see if I could get a gap on gg. Legs felt really bad though and took a while to warm up. The hill started after 1.2km and hadn't been able to shake him and he went straight past me and off into the distance. Saw him on the flat top and probably didn't lose much more on the way back.
Running 16:09 [1] 2.89 km (5:35 / km)
shoes: Inov8 X-Talon 212 v2
Friday Aug 11, 2017 #
Running 1:31:06 [2] 21.58 km (4:13 / km)
shoes: Karrimor Road 3
Running 19:29 [1] 3.49 km (5:35 / km)
shoes: Karrimor Road 3
Thursday Aug 10, 2017 #
Cycling 3:00:00 [1]
Running 15:37 [2] 2.81 km (5:33 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 14:53 [4] 3.72 km (4:00 / km)
shoes: Inov8 X-Talon 212 v2
Wednesday Aug 9, 2017 #
Running 37:05 [1] 4.83 km (7:41 / km)
shoes: Inov8 X-Talon 212 v2
Running 1:03:31 [2] 12.07 km (5:16 / km)
shoes: Inov8 X-Talon 212 v2
Tuesday Aug 8, 2017 #
Running 40:04 [2] 7.78 km (5:09 / km)
shoes: Karrimor Road 3
Running 3:36 [4] 0.84 km (4:17 / km)
shoes: Karrimor Road 3
Orienteering 13:52 [4] 3.6 km (3:51 / km)
shoes: Karrimor Road 3
Running 1:08:19 [2] 12.53 km (5:27 / km)
shoes: Karrimor Road 3
Drills 15:00 [1]
Running 18:00 [4] 5.85 km (3:05 / km)
shoes: Karrimor Road 3
1,2,3,2,1 (1min rest)
5mins rest
1,2,3,2,1
Monday Aug 7, 2017 #
Running 1:02:10 [2] 12.09 km (5:09 / km)
shoes: Kalenji Trail
Sunday Aug 6, 2017 #
Running 26:40 [2] 5.0 km (5:20 / km)
shoes: Karrimor Road 3
Running 2:10 [5] 0.78 km (2:47 / km)
shoes: Inov8 X-Talon 190 no.3
Just round the corner from me and some decent prize money.
800m. Not sure how they worked out the handicap but mine was way to small. Think I finished about 10th, nowhere near the top 6 prize money.
Running 4:11 [1] 0.68 km (6:09 / km)
shoes: Karrimor Road 3
Running 4:34 [1] 0.82 km (5:34 / km)
shoes: Karrimor Road 3
Running 6:00 [2] 1.16 km (5:10 / km)
shoes: Oroc 280 no.3
Running 9:31 [4] 3.05 km (3:07 / km)
shoes: Oroc 280 no.3
After my poor show in the 800 the handicapper gave me a very nice starting position in this race and I won by 30s.
Running 14:45 [1] 2.7 km (5:28 / km)
shoes: Oroc 280 no.3
Saturday Aug 5, 2017 #
Running 15:50 [2] 2.76 km (5:44 / km)
shoes: Oroc 280 no.3
Orienteering 1:19:58 [4] 11.93 km (6:42 / km)
shoes: Oroc 280 no.3
Glen Fearder
Reverse order chasing start. Misread code on #2 (punched 121 not 123...) oooops.
Friday Aug 4, 2017 #
Running 14:31 [2] 2.54 km (5:43 / km)
shoes: Oroc 280 no.3
Orienteering 38:38 [4] 6.42 km (6:01 / km)
shoes: Oroc 280 no.3
Glen Feardar
Middle
Made what felt like a big double mistake on #2 and lost a bit of motivation for a few controls afterwards. But came back as terrain was one of the nicest of the week.
Running 9:18 [1] 1.55 km (6:00 / km)
shoes: Oroc 280 no.3
Thursday Aug 3, 2017 #
Running 18:37 [2] 2.59 km (7:11 / km)
shoes: Oroc 280 no.3
Orienteering 1:10:08 [4] 9.35 km (7:30 / km)
shoes: Oroc 280 no.3
Creag Choinnich
Early start. Lost time on the vague controls on the slope in the first woods (4+6). Enjoyed the woods towards the end. Not so much climbing the hill twice.
Wednesday Aug 2, 2017 #
Running 30:00 [1] 5.0 km (6:00 / km)
shoes: Kalenji Trail
Tuesday Aug 1, 2017 #
Running 21:39 [2] 3.75 km (5:46 / km)
shoes: Oroc 280 no.3
Orienteering 38:35 [5] 6.7 km (5:46 / km)
shoes: Oroc 280 no.3
Birsemore
WRE
Best race of the week. Lost a minute on #1 as caught Will 2 mins looking way too early for control which distracted me. Then struggling to keep up with him before I made a slight miss on 5 and he got a gap. Catching back up to #10 and finally ahead after he made mistake at 11. By which time Spongey was with us and the the pace increased again... We were all too low on 13 but whereas Will and me went up the hill Spongey disappeared and we were ahead again. Will pretty much led the rest of it until I took a better line to the second line and Will overshot.
So hardly a good performance by me...more that having a fairly good WRE and late start gave me a boost with those starting around me.
Running 11:09 [1] 2.07 km (5:23 / km)
shoes: Oroc 280 no.3