Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Dec 10, 2017:

activity

time

miles

Running

13:20:54

96.98

(8:15)

156.08

(5:08)

780

Strength and Conditioning

1:00:00

Orienteering

13:33

2.39

(5:41)

3.84

(3:32)

Drills

5:00

Total

14:39:27

99.37

159.92

780

[1-5]

14:34:27

3:02

0:00

» now

Sunday Dec 10, 2017 #

8 AM

Running 3:02:03 [2] 31.43 km (5:48 / km)
shoes: Kalenji Trail

Metvigator

Trail running and orienteering
~ 11km trail, 8km orienteering, 3km trail, 6km o

Running sections were marked but Tim and me missed a sign and ended up running an extra 2km...

Some great views up above the city.

We took one shortcut through some white forest but it was pretty shit so path options on all the rest.

Second and last o section was on a really nice sprint map. Just a shame about that the traffic and people mean a sprint race here would be hard. Couldn't quite get a route to go up one of the outdoor escalators.

Saturday Dec 9, 2017 #

7 AM

Running 1:54:46 [1] 16.53 km (6:57 / km) +780m 5:37 / km
shoes: Brooks 10

Running on some trails in the hills. Went up to the old silver mine and waterfall. Plan was to run up some of the big mountains you can see from the airport but body didn't really feel like it. After a bit of faff found a nice trail and ended up going up Lo Fu Tau (465m) then down into Discovery Bay (felt like an American resort). Then just a quick 250m hill to get back to the bay with the hotel.

5 PM

Running 50:29 [2] 10.89 km (4:38 / km)
shoes: Brooks 10

Run with Tim round Happy Valley on the main HK island.

Friday Dec 8, 2017 #

5 PM

Running 39:39 [1] 6.87 km (5:46 / km)
shoes: Brooks 10

Back in China
In Hong Kong for a few days. Bit of exploring from Mui Wo along the coast.

Thursday Dec 7, 2017 #

7 AM

Running 46:52 [1] 9.93 km (4:43 / km)
shoes: Karrimor Road 3

Running 17:28 [4] 3.67 km (4:46 / km)
shoes: Karrimor Road 3

Hill reps starting on Sheriffmuir road.
3x
With extra ~2mins on top at end.

Didn't feel great warming up. Felt marginally better when session started but distance covered was great compared to previous although headwind on lat section probably had an impact as well as tiredness.

Wednesday Dec 6, 2017 #

8 AM

Running 1:33:19 [2] 21.53 km (4:20 / km)
shoes: Brooks 10

Stirling Road loop.
Hamtsring a bit sore after last night but loosened off after a while.

11 AM

Running 27:20 [1] 5.28 km (5:11 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 85,85,85, 90
Step Ups 8 x3 - 35,37.5, 40kg
Single Leg Squats 6 x3
Wobble Cushion (green[harder]) ~10mins

6 PM

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon 212 v3

Control collecting in Minewoods.

Tuesday Dec 5, 2017 #

11 AM

Running 15:22 [1] 2.99 km (5:08 / km)
shoes: Brooks 10

Drills 5:00 [0]

Running 5:55 [2] 1.32 km (4:29 / km)
shoes: Inov8 X-Talon 212 v2

with strides

Orienteering 13:33 [4] 3.84 km (3:32 / km)
shoes: Inov8 X-Talon 212 v2

Grangemouth
Course 2 from Sprint Scotland 2016

Running 16:28 [1] 3.23 km (5:06 / km)
shoes: Inov8 X-Talon 212 v2

Did some fence jumping practice at the end. Couldn't get the co-ordination for a hurdle with left hand on barrier.

6 PM

Running 33:10 [1] 7.05 km (4:42 / km)
shoes: Brooks 10

Running 15:58 [4] 5.32 km (3:00 / km)
shoes: Brooks 10

Central
The Triangle
7 starting every 3 mins

Running 2:40 [1] 0.4 km (6:40 / km)
shoes: Brooks 10

Running 23:32 [1] 4.36 km (5:24 / km)
shoes: Brooks 10

Very comfortable jog/walk home with a trip at tesco (and i wasn't buying anything).

Monday Dec 4, 2017 #

8 AM

Running 1:00:33 [2] 14.95 km (4:03 / km)
shoes: Brooks 10

Stirling loop with 5 x 10s hill sprint on Coneyhill

8 PM

Running 45:20 [1] 8.83 km (5:08 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Squats 6 x4 65, 65, 65, 70
Step Ups 8 x3 - 35,37.5, 40kg
Single Leg Squats 6 x3
Wobble Cushion (green[harder]) ~10mins

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