Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Aug 23, 2017:

activity

time

miles

Running

7:23:34

54.39

(8:09)

87.54

(5:04)

Orienteering

1:12:23

11.84

(6:07)

19.05

(3:48)

Total

8:35:57

66.23

(7:47)

106.59

(4:50)

1:56

0:00

» now

Wednesday Aug 23, 2017 #

7 PM

Running 21:56 [1] 4.45 km (4:56 / km)
shoes: Karrimor Road 3

Travelling to Latvia, looking round next year's sprint areas in Riga in the afternoon. Evening jog with Cat from accommodation.

C • Riga 4

Tuesday Aug 22, 2017 #

11 AM

Running 12:11 [1] 2.2 km (5:32 / km)
shoes: Kalenji Trail

Orienteering 22:46 [4] 6.29 km (3:37 / km)
shoes: Inov8 X-Talon 212 v2

Grangemouth Sprintervals
Trying hard but intensity was difficult to maintain, skipped the last rep.

6:29
4:06
4:53
3:20
3:58

Running 21:03 [1] 3.83 km (5:30 / km)
shoes: Inov8 X-Talon 212 v2

Pre, rest and post sprintervals.
Did a few strides to finish.

Monday Aug 21, 2017 #

5 PM

Running 40:04 [2] 8.93 km (4:29 / km)
shoes: Karrimor Road 3

Run round Uni and Bridge of Allan after 7 hours mapping.
Strides to finish.

Sunday Aug 20, 2017 #

8 AM

Running 1:23:59 [2] 15.11 km (5:33 / km)
shoes: Inov8 X-Talon 212 v2

Dumyat with Dave and Rose

Saturday Aug 19, 2017 #

8 AM

Running 16:01 [1] 3.08 km (5:12 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 21:07 [4] 5.26 km (4:01 / km)
shoes: Inov8 X-Talon 212 v2

Sprintervals (gaffled) with DaveS round Stirling Uni
Dave going well, had to reduce his handicap to zero by the end to give me a chance. Got beaten again in a sprint finish!

Running 17:02 [1] 3.31 km (5:09 / km)
shoes: Inov8 X-Talon 212 v2

6 PM

Running 10:00 [1] 1.82 km (5:30 / km)
shoes: Karrimor Road 3

Running 10:00 [4] 3.04 km (3:17 / km)
shoes: Karrimor Road 3

Running 10:02 [1] 2.03 km (4:57 / km)
shoes: Karrimor Road 3

Friday Aug 18, 2017 #

8 AM

Running 1:30:49 [2] 17.91 km (5:04 / km)
shoes: Kalenji Trail

Loop of Dumyat

5 PM

Running 25:16 [1] 5.15 km (4:54 / km)
shoes: Karrimor Road 3

With strides

Thursday Aug 17, 2017 #

10 AM

Running 13:21 [1] 2.38 km (5:37 / km)
shoes: Karrimor Road 3

Running 25:00 [1] 4.5 km (5:33 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 28:30 [4] 7.5 km (3:48 / km)
shoes: Inov8 X-Talon 212 v2

Livingston
10 min course
~10 sprintervals (~ 2mins each, about 30s rest between each)

6 PM

Running 14:20 [1] 2.75 km (5:13 / km)
shoes: Karrimor Road 3

Running 8:16 [5] 3.0 km (2:45 / km)
shoes: Karrimor Road 3

1k, 800, 600, 400,200

Just sat in behind Aiden until the 400 when he got away. Felt harder work than it has been but been away from proper track training for a while.

2.50
2.15
1.38
63
30

Running 11:00 [1] 1.6 km (6:52 / km)
shoes: Karrimor Road 3

Running 13:14 [3] 2.45 km (5:24 / km)
shoes: Karrimor Road 3

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