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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Oct 10, 2010:

activity # timemileskm+m
  Running11 7:20:11 54.31(8:06) 87.41(5:02) 584
  Gym2 1:45:00
  Drills3 1:02:08 3.01(20:37) 4.85(12:49)
  Circuits2 40:00
  Total14 10:47:19 57.33 92.26 584

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Sunday Oct 10, 2010 #

2 PM

Running 1:37:11 [3] 19.52 km (4:59 / km) +449m 4:28 / km
shoes: Inov8 RocLite 315 no.3

with danger and cfd

from cutthroat bridge, up onto derwent edge and along to Back Torr. down lost lad and into Howden dean and up out of the top of the clough and back along to Back Torr, down and up to strines then along the trails back via Moscar house farm.

Saturday Oct 9, 2010 #

9 AM

Running 15:18 [2] 2.89 km (5:18 / km)
shoes: Salomon XT Wings

TASS Orienteering Induction Day

Drills 13:17 [1] 1.51 km (8:48 / km)
shoes: X-Talons

10 AM

Circuits 10:00 [1]
shoes: X-Talons

Standing Long Jump : 2.04m
30m sprint (muddy): 4.68s
press ups in 1 minute: 28

Running 28:00 [4] 7.8 km (3:35 / km)
shoes: X-Talons

4x1mile 2mins off

Was suppose to be another 2 reps but after the 4th left calf just tightened up and couldn't get it to loosen off to do either the last 2. Was fine again though later in the day.
3 PM

Circuits 30:00 [2]

Friday Oct 8, 2010 #

5 PM

Running 1:02:16 [3] 14.0 km (4:27 / km)
shoes: Salomon XT Wings

Same as last week. Not feeling as empty this week even at a slightly higher pace.

Thursday Oct 7, 2010 #

7 AM

Running 25:35 [2] 5.04 km (5:05 / km)
shoes: Spira Striker

5 PM

Running 25:35 [2] 4.99 km (5:08 / km)
shoes: Salomon XT Wings

Drills 11:21 [1] 0.84 km (13:31 / km)
shoes: Salomon XT Wings

6 PM

Running 13:00 [4] 3.05 km (4:16 / km)
shoes: Salomon XT Wings

10 mins at threshold
3mins rest

Running 19:00 [4] 4.61 km (4:07 / km)
shoes: Salomon XT Wings

1min on, 1 min off x10
endcliffe field

Running 20:00 [2] 3.8 km (5:16 / km)
shoes: Salomon XT Wings

Wednesday Oct 6, 2010 #

6 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker

7 AM

Gym 45:00 [2]

Session 2. Condensed the warm up and down as not much time.
12 PM

Running 1:16:31 [3] 11.35 km (6:44 / km) +135m 6:22 / km
shoes: Inov8 RocLite 315 no.3

With the deeside boys in terrain on Stanage. Slightly longer than last time and through the wood instead of the road at the beginning.

Tuesday Oct 5, 2010 #

Note
(rest day)

Hamstring feeling better than yesterday but probably could do with a rest day anyway.

Monday Oct 4, 2010 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker

Gym 1:00:00 [2]

5 PM

Running 13:45 [2] 2.36 km (5:50 / km)
shoes: Salomon XT Wings

6 PM

Drills 37:30 [1] 2.5 km (15:00 / km)
shoes: Salomon XT Wings

Right hamstring feeling a little tight so didn't do the harder strides.

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