Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Jan 31, 2018:

activity	#	time	miles		km		+m
Running	55	45:22:30	379.07	(7:11)	610.06	(4:28)	445
Orienteering	8	6:16:45	32.55	(11:34)	52.39	(7:11)	420
Strength and Conditioning	13	6:15:00
Drills	2	30:00
Total	59	58:24:15	411.63		662.45		865
[1-5]	58	57:34:15

3:09

0:00

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Wednesday Jan 31, 2018 #

8 AM

Running 59:39 [2] 14.59 km (4:05 / km)
shoes: Brooks 10

Stirling Loop
Strides at end

10 AM

Running 26:35 [1] 5.23 km (5:05 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Squats 6x4 70s
Step Ups 8x3 40 40 42.5
Blue Bosu 10mins

Tuesday Jan 30, 2018 #

8 AM

Running 43:19 [2] 10.59 km (4:05 / km)
shoes: Brooks 10

6 PM

Running 23:10 [2] 5.36 km (4:19 / km)
shoes: Brooks 10

Running 11:55 [4] 2.87 km (4:09 / km) +315m 2:41 / km
shoes: Brooks 10

Ballengeich Road Hills
~400m ~45m x7

1.37, 1.41(car), 1.37, 1.37, 1.38 ... 1.50, 1.55

Was going well then suddenly legs just wouldn't move as we approached the turn and steepest section, like there was too much lactate. Weird as i normally pace this session quite well and the times for the first 5 were in line with last time I did it in November.

Running 53:00 [1] 10.12 km (5:14 / km)
shoes: Brooks 10

Loop at school, to hill, recs and home

Monday Jan 29, 2018 #

8 AM

Running 1:00:18 [2] 14.91 km (4:03 / km)
shoes: Brooks 10

Hills on Coneyhill 11.5>10.0?4?

10 AM

Running 12:25 [1] 2.4 km (5:10 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 100, 100, 100, 105
Step Ups 8 x3 - 40, 40, 42.5kg
Single Leg Squats 6x3
Blue Bosu ~10mins, trying to do more jumping on it

Running 12:45 [1] 2.6 km (4:54 / km)
shoes: Brooks 10

Sunday Jan 28, 2018 #

8 AM

Running 54:25 [2] 12.65 km (4:18 / km)
shoes: Kalenji Trail

Turnarounds at end 16.3>15.4

10 AM

Running 14:56 [1] 3.04 km (4:55 / km)
shoes: Kalenji Trail

Bit of helping at Scotjos in Dunblane

Saturday Jan 27, 2018 #

10 AM

Running 14:35 [1] 3.05 km (4:47 / km)
shoes: Kalenji Trail

Running 25:28 [4] 7.23 km (3:31 / km) +130m 3:14 / km
shoes: Kalenji Trail

Devils Burden
Leg 1

Running 33:05 [1] 6.97 km (4:45 / km)
shoes: Kalenji Trail

7 PM

Running 37:25 [2] 8.84 km (4:14 / km)
shoes: Brooks 10

Friday Jan 26, 2018 #

6 AM

Running 1:31:11 [2] 21.58 km (4:14 / km)
shoes: Brooks 10

Frosty

8 PM

Running 25:26 [1] 4.81 km (5:17 / km)
shoes: Brooks 10

Strength and Conditioning 25:00 [1]

Half Squats 6 x4 100, 100, 100, 105
Step Ups 8 x3 - 40, 40, 42.5kg
Single Leg Squats 6x3
No wobble cushions about...

Thursday Jan 25, 2018 #

10 AM

Running 20:24 [4] 6.2 km (3:17 / km)
shoes: Kalenji Trail

Lap of Uni Loch x2 8.06, 7.46
4x400m 70,69,67,66 (1min off)

Running 41:28 [1] 7.83 km (5:18 / km)
shoes: Kalenji Trail

Not feeling great on the warm up... very stiff

Wednesday Jan 24, 2018 #

7 AM

Running 1:03:13 [2] 15.0 km (4:13 / km)
shoes: Brooks 10

Stirling loop
Hills on Coneyhill Road 5x10s

10 AM

Running 25:20 [1] 4.99 km (5:05 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Single Leg Squats 6x2
Step Ups 20, 16 20kg - Never had to wait so long for a bar...
Squats 6x465, 70, 70, 70
Step Ups 8 42.5
Still no wobble cushions...

6 PM

Orienteering 44:41 [2] 8.45 km (5:17 / km)
shoes: Inov8 X-Talon 212 v2

Dunblane West Night O

Running 5:00 [1] 1.0 km (5:00 / km)
shoes: Inov8 X-Talon 212 v2

To start
Finish - GGs

Tuesday Jan 23, 2018 #

10 AM

Running 44:03 [2] 10.01 km (4:24 / km)
shoes: Kalenji Trail

Dunfermline City Centre and Pittencreif Park.

6 PM

Running 23:47 [2] 5.37 km (4:26 / km)
shoes: Brooks 10

Running 25:39 [4] 8.45 km (3:02 / km)

Central
5 x 1 mile
Starting every 7mins

5.10, 5.12, 5.06, 5.06, 5.05

Running 49:26 [1] 6.93 km (7:08 / km)
shoes: Brooks 10

To start, recs, home

Monday Jan 22, 2018 #

11 AM

Running 1:02:03 [2] 14.79 km (4:12 / km)
shoes: Kalenji Trail

Stirling loop
Good layer of ice on the pavements.
Strides at end.

8 PM

Running 25:27 [1] 4.85 km (5:15 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 95, 100, 100, 100
Step Ups 8 x3 - 40, 40, 42.5kg
Single Leg Squats 6x3
No wobble cushions about...

Sunday Jan 21, 2018 #

5 PM

Strength and Conditioning 20:00 [0]

Balance.
Decided on a rest day after yesterday and a slight sore throat...

Saturday Jan 20, 2018 #

8 AM

Running 20:41 [1] 3.96 km (5:13 / km)
shoes: Kalenji Trail

1 PM

Running 18:45 [2] 3.6 km (5:13 / km)
shoes: Kalenji Trail

Running 5:19 [1] 0.78 km (6:49 / km)
shoes: Oroc 280 no.3

Running 20:40 [4] 5.72 km (3:37 / km)
shoes: Oroc 280 no.3

East District League
Broxburn

Started reasonably well for a change. And first half a lap was fine then... A complete lack of energy. I dropped out which I hate doing. Running wise its been a easy week so maybe the other stresses of the week have taken their toll.

C • Fuel and sleep OK? 1

Running 16:15 [1] 2.81 km (5:47 / km)
shoes: Kalenji Trail

Friday Jan 19, 2018 #

3 PM

Running 16:06 [1] 3.1 km (5:12 / km)
shoes: Kalenji Trail

To station. Bought ticket. Then realised I'd forgotten something...so back home.

7 PM

Orienteering 16:15 [2] 1.5 km (10:50 / km)
shoes: Asics

Indoor O
Kings Buildings

Massive mistake on 3 (well actually 2 mistakes in one).

Indoor o outside? Worst bit as it was super icy!

Running 11:26 [1] 2.16 km (5:18 / km)
shoes: Kalenji Trail

Decided to skip the sprint. Not really much to gain from jogging round a sprint and probably falling over on the ice at some point...

Thursday Jan 18, 2018 #

7 AM

Running 1:33:00 [2] 23.31 km (3:59 / km)
shoes: Brooks 10

In Chester
Clockwise loop. Upton Heath, Huntington, Racecourse, River, Industrial Estate, Blacon
Strides at end x5

Wednesday Jan 17, 2018 #

8 AM

Running 25:55 [1] 4.79 km (5:25 / km)
shoes: Kalenji Trail

Strength and Conditioning 30:00 [1]

Squats 5,5,4 65, 70, 70
Step Ups 6 x3 - 40, 40, 40kg
Single Leg Squats 6x3
Wobble Cushion (green) ~10mins

Tuesday Jan 16, 2018 #

6 PM

Running 1:05:13 [2] 13.2 km (4:56 / km)
shoes: Kalenji Trail

Snowing! So ran over.

Running 24:00 [4] 7.2 km (3:20 / km)
shoes: Kalenji Trail

Central
Round the pitch in front of Stirling High School.
~10cm of snow

1,2,3,3,2,1 x2

Drills 15:00 [0]

Monday Jan 15, 2018 #

Note

Easy Week

8 PM

Running 26:47 [1] 4.83 km (5:33 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Half Squats 4 x3 95, 100, 100kg
Step Ups 6 x3 - 40, 40, 40kg
Single Leg Squat 6 x3
Wobble Cushion (green) ~10mins

Sunday Jan 14, 2018 #

9 AM

Running 14:32 [1] 2.39 km (6:05 / km)
shoes: Oroc 280 no.3

Orienteering 1:51:37 [2] 15.37 km (7:16 / km) +420m 6:23 / km
shoes: Oroc 280 no.3

Docharn & Deishar
Pre Breakfast...

I suppose I must have run here before but didn't recognise it. Mostly enjoyable. Saw a few Capercaillie.

Running 11:36 [1] 2.36 km (4:55 / km)
shoes: Oroc 280 no.3

2 PM

Orienteering 34:53 [1] 3.9 km (8:57 / km)
shoes: Inov8 X-Talon 212 v3

Inshriach
Went back to the same place as last night. More successful this time but still some areas the contours seemed to make no sense... I was running on an old map but didn't think that would have mattered. Contours have changed a bit on latest map.

C • I've had a similar experience 3

Saturday Jan 13, 2018 #

11 AM

Running 20:49 [2] 4.48 km (4:39 / km)
shoes: Oroc 280 no.3

Orienteering 46:06 [4] 7.41 km (6:13 / km)
shoes: Oroc 280 no.3

Achlean
Pushed hard.
Focus on direction with compass.

Running 11:36 [1] 2.12 km (5:28 / km)
shoes: Oroc 280 no.3

3 PM

Running 9:32 [1] 1.72 km (5:33 / km)
shoes: Oroc 280 no.3

Orienteering 41:00 [2] 5.2 km (7:53 / km)
shoes: Oroc 280 no.3

Tulquhonie
Fairly straightforward, bit vague on top. getting dark by end which made it harder...

Running 13:52 [1] 1.23 km (11:16 / km)
shoes: Oroc 280 no.3

8 PM

Orienteering 46:38 [1] 4.32 km (10:48 / km)
shoes: Oroc 280 no.3

Inshriach

Hmmm. Really wasn't getting it tonight. Didn't help there was no north lines on but was struggling to interpret contours. Went in twice to #1 and still couldn't not convinced.

Friday Jan 12, 2018 #

8 AM

Running 1:30:10 [2] 22.19 km (4:04 / km)
shoes: Brooks 10

Stirling Loop
Turnarounds at end x,x,16,16,16

8 PM

Running 28:04 [1] 5.25 km (5:21 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 95, 95, 100, 100kg
Step Ups 8 x3 - 40, 40, 40kg
Single Leg Squat 6
Box Jumps - 6x3 up+down 27,30,30 inches
Wobble Cushion (bosu) ~10mins

Thursday Jan 11, 2018 #

11 AM

Running 41:28 [1] 8.0 km (5:11 / km)
shoes: Kalenji Trail

Warm up, recs, home

Running 25:00 [4] 7.6 km (3:17 / km)
shoes: Kalenji Trail

Uni Loch

An old favourite.

10mins 2.95km
1min off
10mins 15/15
1min off
10mins 3.05km

15/15s weren't paced well. Should of pushed harder.
Last 10mins felt looong.

5 PM

Running 53:40 [2] 12.87 km (4:10 / km)
shoes: Brooks 10

Wednesday Jan 10, 2018 #

8 AM

Running 1:00:35 [2] 14.98 km (4:03 / km)
shoes: Brooks 10

Hills on Coneryhill Road 5x10s, walk back

11 AM

Running 24:36 [1] 4.82 km (5:06 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Squats 6 x4 65, 65, 65, 70
Step Ups 8 x3 - 40, 40, 40kg
Lunges onto Bosu. 3x10ish. 0,5,5kg. Toe has improved but still doesn't feel good doing lunges...
Wobble Cushion (green) ~10mins

6 PM

Orienteering 35:35 [2] 6.24 km (5:42 / km)
shoes: Oroc 280 no.3

Muiravonside Night Event

Not ready at start. Burned it along the path but still didn't catch front.

Made the map. Still makes a mistake. And on a control I'd already been to just off the path...

Tuesday Jan 9, 2018 #

11 AM

Running 40:38 [2] 10.01 km (4:04 / km)
shoes: Brooks 10

6 PM

Running 23:46 [2] 5.34 km (4:27 / km)
shoes: Brooks 10

Running 16:05 [5] 5.39 km (2:59 / km)
shoes: Brooks 10

Central
Triangle - x7 (770m) starting every 3 mins

2.17-2.19s.

The recoveries felt very short tonight.

Running 33:22 [1] 6.3 km (5:18 / km)
shoes: Brooks 10

Rec and home

Monday Jan 8, 2018 #

7 AM

Running 56:44 [2] 13.65 km (4:09 / km)
shoes: Brooks 10

With strides

12 PM

Running 28:15 [1] 5.15 km (5:29 / km)
shoes: Kalenji Trail

Checking out Wemyss Firs after mapping.

9 PM

Running 26:36 [1] 5.15 km (5:10 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 95, 95, 95, 100kg
Step Ups 8 x3 - 40, 40, 40kg
Box Jumps - 6x3 up+down 27,30,30 inches (slipped/fell in third set and bashed shin, paused then did last 2)
Wobble Cushion (green cushion) ~10mins

Sunday Jan 7, 2018 #

10 AM

Running 1:51:57 [2] 26.77 km (4:11 / km)
shoes: Kalenji Trail

Loch Ard Forest
With Fanni, Scott B and Neil for sections.

Saturday Jan 6, 2018 #

10 AM

Running 19:01 [1] 3.84 km (4:57 / km)
shoes: Brooks 10

Running 24:00 [4] 7.45 km (3:13 / km)
shoes: Inov8 X-Talon 212 v3

Callendar Park with Wrighty (and Dale for a bit)
8x3mins
1min off
Didn't feel like 24mins of effort.
HR battery dead.

Running 6:00 [1] 1.4 km (4:17 / km)
shoes: Inov8 X-Talon 212 v3

Running 21:16 [2] 4.87 km (4:22 / km)
shoes: Brooks 10

5 PM

Running 32:47 [1] 6.63 km (4:57 / km)
shoes: Brooks 10

Friday Jan 5, 2018 #

8 AM

Running 1:33:52 [2] 22.16 km (4:14 / km)
shoes: Brooks 10

Stirling loop
Turnarounds at end.

8 PM

Running 24:22 [1] 4.86 km (5:01 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 90,95, 95, 95
Step Ups 8 x3 - 37.5, 37.5, 40kg
Box Jumps - 6x3 up+down 24,27,30 inches
Wobble Cushion (green cushion) ~10mins

Thursday Jan 4, 2018 #

11 AM

Running 16:40 [1] 3.19 km (5:13 / km)
shoes: Kalenji Trail

Running 25:00 [4] 7.56 km (3:18 / km)
shoes: Kalenji Trail

5x5minutes
1min off
round the uni lake

Running 5:00 [1] 1.02 km (4:54 / km)
shoes: Kalenji Trail

Rec

Running 15:52 [1] 3.15 km (5:02 / km)
shoes: Kalenji Trail

6 PM

Running 41:09 [1] 8.67 km (4:45 / km)
shoes: Brooks 10

Wednesday Jan 3, 2018 #

8 AM

Running 1:00:58 [2] 14.07 km (4:20 / km)
shoes: Brooks 10

Icy patches
Strides at end

7 PM

Running 44:47 [1] 8.83 km (5:04 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Squats 6 x4 65, 65, 65, 70
Step Ups 8 x3 - 35, 35, 40kg
Box Jumps - upstairs so used equipment only available up there. 6x3 up+down 24,24,27 inches
Wobble Cushion (blue bosu) ~10mins