Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jan 11, 2009:

activity

time

miles

Running

4:43:45

34.67

(8:11)

55.8

(5:05)

213

Circuits

40:00

Strength

30:00

Orienteering

30:00

2.49

(12:04)

4.0

(7:30)

Stretching

20:00

Total

6:43:45

37.16

59.8

213

1:18

0:00

» now

Sunday Jan 11, 2009 #

Running 58:00 [3] 11.0 km (5:16 / km) +170m 4:54 / km
shoes: Inov8 RocLite 315

Frodsham Hill

One big loop then two small ones Snidley Moor at the south end of Frodsham Hill.

Some really good steep climbs as normal. Felt tired for the first 1-2km but then felt ok, well a part from the steep climbs.

Stretching 10:00 [1]

Strength 10:00 [1]

Saturday Jan 10, 2009 #

Running 10:00 [2] 1.4 km (7:09 / km)
shoes: Inov8 RocLite 315

Dad was plannng some junior training down at Little Budworth so decided to go and do some orienteering and terrain running. Short warm up.

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: Inov8 RocLite 315

Lots of shorter legs. Stopped evry now and agian to have a look at stuff and the inaccuracies on the map. Tried to use compass on most legs to get some practice at taking bearings.

Running 25:00 [3] 4.2 km (5:57 / km)
shoes: Inov8 RocLite 315

After the o did another loop, quite a bit of it in terrain. Tried to run in the deepest heather but as its so uneven and only about a foot deep at its tallest it wasn't that demanding. Will have to do some proper heather running on Burbage when i get back to Sheffield.

C • burbage heather 1

Friday Jan 9, 2009 #

Running 42:30 [3] 10.1 km (4:12 / km) +43m 4:07 / km
shoes: Inov8 RocLite 315

On the way out decided to make a 10k loop out of it. Haven't done it for a while as theres quite a bit of tarmac running, the grass on the sides is shorter though at this time of year so could go on the verges quite a bit.

Along canal then back through the zoo, upton and back across the fields.

http://www.mapmyrun.com/route/gb/upton/99381250055...

Thursday Jan 8, 2009 #

Running 35:00 [3] 8.0 km (4:23 / km)
shoes: Inov8 RocLite 315

Did some strides on the way back and then stopped for some hill reps.

Time v approx

Running 5:00 [5] 1.0 km (5:00 / km)
shoes: Inov8 RocLite 315

normal hill rep hill at home

22s
23s
23s
23s
22s

rest of minute for recovery

Wednesday Jan 7, 2009 #

Running 35:00 [3] 8.0 km (4:23 / km)
shoes: Inov8 RocLite 315

Lots of niggles today. Every so often flet the calf from yesterday, right ankle wasn't feeling any support from arch support so was hurting and about 5k in left hamstring felt tight.
Hadn't done any intervals since mega calf injury and decided I needed to start somewhere so stopped on the fields on the way back.

Running intervals 8:15 [4] 2.1 km (3:56 / km)
shoes: Inov8 RocLite 315

700m loop like in september.

3*2minute intervals basically got me to within 10m of the lap each time, so simliar to september in pace, but ice meant I wasn't pushing as hard and took it steady round the 2 corners. Surprisingly nothing hurt while intervalling.

45secs rest

Didn't feel all that tired at end but don't want to do to much in one go for the first time.

Strength 10:00 [1]

Stretching 5:00 [1]

Tuesday Jan 6, 2009 #

Running 25:00 [1] 1.5 km (16:40 / km)
shoes: Inov8 RocLite 315

Started off but something wasn't right in the inner part of the left calf today. felt like it was twisted up and was sore to touch. So wadled around for a bit then decided I was wasting time and came back to do some core. Was thinking of going out later but was still sore to touch just before sunset.

Circuits 40:00 [3]

Gym Ball Level 3

Monday Jan 5, 2009 #

Running 40:00 [3] 8.5 km (4:42 / km)
shoes: Inov8 RocLite 315

Was doing some mapping in Cuddington so went to delamere for a run on the way back. Was really icy so couldn't run at the speed I wanted. Calf seemed ok, slight problem near the beginning but after that was fine. Ran up Old Pale, on way down must have overstretched as left hamstring was a little sore for the rest of the run.

Was about 100m from end and wasn't paying attention going over a mound and fell bashing thy left shin. Groaned for a bit then ran a bit further than I was intedning on to make sure it was ok.

Were two mini accidents in street just after I left, as it hadn't been gritted and it was just sheet ice. Also a problem when its all on a v slight hill.

C • what were you mapping in cu... 2

Strength 10:00 [1]

Stretching 5:00 [1]

« Earlier | Later »