Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Mar 3, 2013:

activity

time

miles

Running

10:20:04

78.33

(7:55)

126.06

(4:55)

Orienteering

1:48:19

14.07

(7:42)

22.65

(4:47)

Drills

5:00

Total

12:13:23

92.4

148.71

2:19

0:00

» now

Sunday Mar 3, 2013 #

Note

4 weeks to the JK, 7 till British Sprints. Time to start reducing the mileage and getting the most out of the speed and orienteering sessions.

10 AM

Running 16:58 [2] 3.36 km (5:03 / km)
shoes: Oroc 280 No.2

Orienteering 58:32 [3] 9.99 km (5:52 / km)
shoes: Oroc 280 No.2

Swinsty Plantation
Cruising round. Thinking about attackpoints although my mind did wander a bit in the middle of the course, was fairly straightforward.

Running 12:30 [2] 2.5 km (5:00 / km)
shoes: Oroc 280 No.2

4 PM

Running 30:18 [2] 6.15 km (4:56 / km)
shoes: Salomon CrossMax 3

Saturday Mar 2, 2013 #

10 AM

Running 11:44 [2] 2.37 km (4:57 / km)
shoes: Brooks 2

Orienteering 30:44 [4] 7.63 km (4:02 / km)
shoes: Brooks 2

Sprintervals round Leeds Uni with Dave and Olly. Not sure about the multi level section and didn't plan ahead very well.

Running 10:59 [2] 2.23 km (4:56 / km)
shoes: Brooks 2

2 PM

Running 10:54 [2] 2.11 km (5:10 / km)
shoes: Brooks 2

Orienteering 19:03 [5] 5.03 km (3:47 / km)
shoes: X-Talon 190

Sprint race round Holt Park.

Running 10:08 [2] 1.75 km (5:47 / km)
shoes: X-Talon 190

Friday Mar 1, 2013 #

6 AM

Running 40:13 [2] 7.68 km (5:14 / km)
shoes: Salomon CrossMax 3

6 PM

Running 43:54 [2] 8.5 km (5:10 / km)
shoes: Brooks 2

Another day on the bike which meant by the time I got 20mins into this run I was running out of energy, so cut back home. Save some energy for tomorrow!

Thursday Feb 28, 2013 #

6 AM

Running 40:01 [2] 8.01 km (5:00 / km)
shoes: Salomon CrossMax 3

7 PM

Running 10:01 [2] 1.98 km (5:04 / km)
shoes: Brooks 2

Running 32:01 [4] 8.14 km (3:56 / km)
shoes: Brooks 2

Out all day with someone knighted for their services to cycling. Visited an art gallery, cycled round Wakefield and then down the river/canal to Castleford. Stopped at the pub for lunch and saw some people getting arrested. Also saw some classic British wildlife and inventions. And someone pays me to do this...

Unfortunately it meant a sub standard training day as I got back 2 hours later than normal and felt knackered. Pushed myself out the door and did 5,4,3,3,2,2,1,1,30,30 with a minute off (2mins off after the first). Feeling good on the short reps at the end.

C • Brailsford? 1

Running 17:58 [2] 3.82 km (4:42 / km)
shoes: Brooks 2

Wednesday Feb 27, 2013 #

6 AM

Running 40:03 [2] 7.6 km (5:16 / km)
shoes: Salomon CrossMax 3

Round Beckett's Park. First morning off road run without a torch since...

6 PM

Running 1:31:06 [2] 18.12 km (5:02 / km)
shoes: Salomon CrossMax 3

Meanwood Valley
Was chased back down through the woods. Couldn't tell by what, all I could see was a bright light over my shoulder every so often. Made me run a bit faster.

Tuesday Feb 26, 2013 #

6 AM

Running 43:50 [2] 8.71 km (5:02 / km)
shoes: Brooks 2

6 PM

Running 23:26 [2] 4.82 km (4:52 / km)
shoes: Brooks 2

Drills 5:00 [1]
shoes: Brooks 2

Running 4:47 [2] 0.88 km (5:26 / km)
shoes: Brooks 2

Running 39:21 [5] 9.31 km (4:14 / km)
shoes: Brooks 2

LUCC

400m
4 x 120m hill
400m
4 x 400m hill
400m
4 x 120m hill
400m

Long recovery

Glimpses of what felt like some actual speed tonight. Positive.

Running 22:58 [2] 4.52 km (5:05 / km)
shoes: Brooks 2

Monday Feb 25, 2013 #

5 PM

Running 1:06:54 [2] 13.5 km (4:57 / km)
shoes: Brooks 2

With Jack. Inspired to start doing more training by BUCS. I give it a week.

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