Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jan 10, 2016:

activity

time

miles

Running

10:09:10

77.83

(7:50)

125.26

(4:52)

Orienteering

2:56:22

22.38

(7:53)

36.02

(4:54)

Drills

2:15:00

Strength and Conditioning

35:00

Total

15:55:32

100.21

161.28

2:46

0:00

» now

Sunday Jan 10, 2016 #

8 AM

Running 1:17:44 [2] 15.9 km (4:53 / km)
shoes: Brooks Cascadia 4 red

Achilles super tight. Took 3km to warm up them up.

3 PM

Running 1:00:00 [2] 12.4 km (4:50 / km)
shoes: Brooks Cascadia 4 red

From Badgers Rake Lane near Ledsham up to and along the Wirral Way to Heswall.

Saturday Jan 9, 2016 #

8 PM

Strength and Conditioning 25:00 [1]

Travelling back to the UK

Friday Jan 8, 2016 #

7 AM

Drills 35:00 [2]

Going to miss Spain but body won't miss early morning drills.

11 AM

Running 17:26 [2] 3.78 km (4:37 / km)
shoes: Inov8 X-talon 212

Orienteering 19:07 [4] 4.36 km (4:23 / km)
shoes: Inov8 X-talon 212

Relay training. Most fun session of the week. One mistake but due to control not being quite in the right place worked out for the best.

Running 24:30 [2] 4.01 km (6:07 / km)
shoes: Inov8 X-talon 212

4 PM

Running 10:48 [2] 2.04 km (5:18 / km)
shoes: Brooks Cascadia 4 red

Orienteering 20:01 [2] 4.2 km (4:46 / km)
shoes: Brooks Cascadia 4 red

Punta Umbria - sprint from last years's AOM.
Felt dead.

Running 39:58 [2] 8.18 km (4:53 / km)
shoes: Brooks Cascadia 4 red

Thursday Jan 7, 2016 #

8 AM

Running 11:01 [2] 1.92 km (5:44 / km)

Drills 10:00 [1]

Running 25:13 [2] 5.39 km (4:41 / km)
shoes: Brooks Cascadia 4 red

Along the beach with danger.

12 PM

Running 20:41 [2] 4.14 km (5:00 / km)
shoes: Brooks Cascadia 4 red

3 PM

Running 14:07 [2] 2.62 km (5:23 / km)
shoes: Brooks Cascadia 4 red

Drills 10:00 [1]

Running 24:57 [4] 6.67 km (3:44 / km)
shoes: Brooks Cascadia 4 red

10mins of hills - hard up and steady down (6 or 7)
2.30 easy
2mins x4, with 1min off

Recovery and some balance work before more hills.

Running 10:00 [5] 2.96 km (3:23 / km)
shoes: Brooks Cascadia 4 red

Second set of hills. As first set.

Running 15:51 [2] 2.97 km (5:20 / km)
shoes: Brooks Cascadia 4 red

Wednesday Jan 6, 2016 #

7 AM

Drills 25:00 [1]

10 AM

Running 9:15 [2] 1.73 km (5:21 / km)
shoes: Inov8 X-talon 212

Orienteering 20:39 [2] 3.88 km (5:19 / km)
shoes: Inov8 X-talon 212

Parque de Maria Luisa

Back to Seville. Round the city park. Kind of wished I'd run hard as it was a tricky area.

Running 8:57 [2] 1.63 km (5:29 / km)
shoes: Inov8 X-talon 212

12 PM

Running 4:45 [2] 0.88 km (5:24 / km)
shoes: Inov8 X-talon 212

Orienteering 21:49 [4] 4.77 km (4:34 / km)
shoes: Inov8 X-talon 212

Macarena Moroeste
Nice area but messed up by not seeing No.1 on map and getting most of the way to 2 before reaslising. Then made another mistake on the way back too 1... Better after that but wasn't up for pushing as hard as I'd intended.

Running 3:45 [2] 0.71 km (5:17 / km)
shoes: Inov8 X-talon 212

1 PM

Running 2:17 [2] 0.38 km (6:01 / km)
shoes: Inov8 X-talon 212

Orienteering 16:27 [4] 3.72 km (4:25 / km)
shoes: Inov8 X-talon 212

San Juan
Again another completely different area. First part on top of a hill which was flatish. Then down steep slope and a some around bottom of hill with last section on the slope. Manged to smack my shin on something just before 19 so skipped the last few controls.

Running 4:52 [2] 0.88 km (5:32 / km)
shoes: Inov8 X-talon 212

Running 38:02 [2] 8.44 km (4:30 / km)
shoes: Brooks Cascadia 4 red

With Peter, Dave and Cat.

Tuesday Jan 5, 2016 #

7 AM

Drills 20:00 [1]

Strength and Conditioning 10:00 [1]

10 AM

Running 1:20:07 [2] 16.26 km (4:56 / km)
shoes: Brooks Cascadia 4 red

4 PM

Running 18:47 [2] 3.92 km (4:47 / km)
shoes: Inov8 X-talon 212

Orienteering 35:33 [2] 5.86 km (6:04 / km)
shoes: Inov8 X-talon 212

Monday Jan 4, 2016 #

7 AM

Running 12:25 [2] 2.25 km (5:31 / km)
shoes: Brooks Cascadia 4 red

Drills 35:00 [1]

11 AM

Running 17:53 [2] 3.37 km (5:18 / km)
shoes: Brooks 3

Orienteering 19:48 [4] 4.7 km (4:13 / km)
shoes: Brooks 3

Seville City Centre
Very nice sprint!

12 PM

Running 6:19 [2] 1.22 km (5:11 / km)
shoes: Brooks 3

Orienteering 22:58 [2] 4.53 km (5:04 / km)
shoes: Brooks 3

Pairs exercise with Spongey.

Running 3:03 [2] 0.57 km (5:21 / km)
shoes: Brooks 3

7 PM

Running 46:27 [2] 10.04 km (4:38 / km)
shoes: Brooks 3

« Earlier | Later »