Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Nov 19, 2017:

activity

time

miles

Running

11:57:58

97.64

(7:21)

157.14

(4:34)

Strength and Conditioning

1:25:00

Orienteering

1:16:01

10.96

(6:56)

17.64

(4:19)

Drills

5:00

Total

14:43:59

108.6

174.78

[1-5]

14:38:59

2:34

0:00

» now

Sunday Nov 19, 2017 #

11 AM

Running 14:05 [1] 2.78 km (5:04 / km)
shoes: Brooks 10

Running 5:00 [2] 1.04 km (4:48 / km)
shoes: Brooks 10

Orienteering 25:35 [4] 7.04 km (3:38 / km)
shoes: Brooks 10

Riccarton
Green

Good session. Trying to see all the routechoice possible options. Think I got caught out before by a tiny olive green bit between building and hedge.

Running 37:01 [1] 7.11 km (5:12 / km)
shoes: Inov8 X-Talon 212 v2

Completely ran out of energy on this warm down.

Saturday Nov 18, 2017 #

7 AM

Running 26:15 [1] 5.14 km (5:06 / km)
shoes: Brooks 10

11 AM

Running 16:30 [1] 3.08 km (5:21 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 35:31 [4] 6.45 km (5:30 / km)
shoes: Inov8 X-Talon 212 v3

FVO Club Champs
Duncraggan
+3mins on map maker GG

Running 15:56 [1] 2.61 km (6:06 / km)
shoes: Inov8 X-Talon 212 v3

4 PM

Running 14:14 [1] 2.91 km (4:53 / km)
shoes: Brooks 10

Running 4:23 [5] 1.6 km (2:44 / km)
shoes: Brooks 10

4x400m
200m walk (~2mins)
67,67,65,64

Running 13:06 [1] 2.53 km (5:11 / km)
shoes: Brooks 10

Friday Nov 17, 2017 #

8 AM

Running 1:01:14 [2] 15.01 km (4:05 / km)
shoes: Brooks 10

Stirling loop
Turnarounds to finish.

8 PM

Running 28:20 [1] 5.27 km (5:23 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Squats 6 x4 60, 60,60, 65
Step Ups 8 x3 32.5,32.5,37.5
Single Leg Squats 6 x3
Balance (green wobble cushion) 10mins

Thursday Nov 16, 2017 #

8 AM

Running 38:44 [2] 8.88 km (4:22 / km)
shoes: Brooks 10

4 PM

Running 19:52 [2] 3.81 km (5:13 / km)
shoes: Inov8 X-Talon 212 v3

Running 15:00 [4] 4.5 km (3:20 / km)
shoes: Inov8 X-Talon 212 v3

With GG and Lewis on Dunblane GC
6x6mins with 1 min off

Running 21:00 [3] 5.5 km (3:49 / km)
shoes: Inov8 X-Talon 212 v3

Running 22:28 [1] 3.98 km (5:39 / km)
shoes: Inov8 X-Talon 212 v3

Wednesday Nov 15, 2017 #

8 AM

Running 1:36:53 [2] 21.37 km (4:32 / km)
shoes: Kalenji Trail

Loop of Dumyat

11 AM

Running 27:18 [1] 5.24 km (5:13 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 70,75,80, 80
Step Ups 8 x3 32.5,32.5,37.5
Single Leg Squats 6 x3
Green Wobble Cushion ~10mins

Tuesday Nov 14, 2017 #

10 AM

Running 15:01 [1] 2.92 km (5:09 / km)
shoes: Brooks 10

Drills 5:00 [0]

Running 5:00 [4] 1.58 km (3:10 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 14:55 [4] 4.15 km (3:36 / km)
shoes: Inov8 X-Talon 212 v2

Grangemouth
2 short courses 8.09, 6.46
Focus: Control Descriptions. Looking at each one before looking at leg.

Running 24:37 [1] 4.53 km (5:26 / km)
shoes: Inov8 X-Talon 212 v2

Recovery and warm down.
Did some fence jumping training near the end.

6 PM

Running 34:22 [2] 7.34 km (4:41 / km)
shoes: Brooks 10

Running 25:20 [4] 8.45 km (3:00 / km) +50m 2:55 / km
shoes: Brooks 10

Central
5x~1mile (1.69km) loop starting every 7 mins.

5.06,5.04,5.04,5.04,5.02

Felt quite good. Think I did this session once last winter and completely blew up in it (though difficult to see what happened as searching in my garmin account seems nearly impossible...). Much better paced this time.

Running 7:00 [1] 1.04 km (6:44 / km)
shoes: Brooks 10

Running 22:53 [2] 5.1 km (4:29 / km)
shoes: Brooks 10

Monday Nov 13, 2017 #

7 AM

Running 1:01:43 [2] 14.97 km (4:07 / km)
shoes: Brooks 10

Stirling loop with 10s hill sprints on Coneyhill Road.

8 PM

Running 44:43 [1] 8.85 km (5:03 / km)
shoes: Brooks 10

Strength and Conditioning 25:00 [1]

Squats 6 x4 55,60,60, 65
Step Ups 8 x3 32.5,32.5,37.5
Single Leg Squats 6 x3
Balance (no cushion) ~8mins

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