Training Log Archive: ShmintyIn the 7 days ending Mar 22, 2018:
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| Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||
Thursday Mar 22, 2018 #
Running 18:05 [1] 3.22 km (5:37 / km)
shoes: Brooks 10 #2
Running 4:41 [1] 0.93 km (5:02 / km)
shoes: Inov8 X-Talon 212 v3
Orienteering 24:30 [4] 5.88 km (4:10 / km) +110m 3:49 / km
shoes: Inov8 X-Talon 212 v3
After feeling all right yesterday evening was feeling a bit tired this morning but by the time I got out the car in Dundee I couldn't hardly walk. Wondered if doing this was such a great idea. Kinda got going on the warmup and managed to get something out of the session.
Running 16:00 [1] 3.22 km (4:58 / km)
shoes: Brooks 10 #2
Running 43:31 [1] 8.11 km (5:22 / km) +300m 4:32 / km
shoes: Inov8 X-Talon 212 v3
Wednesday Mar 21, 2018 #
Running 1:00:18 [2] 14.13 km (4:16 / km)
shoes: Brooks 10 #2
Strength and Conditioning 20:00 [1]
Walking Lunge 12x3 10, 12.5, 12.5kg
Running 11:39 [1] 2.28 km (5:07 / km)
shoes: Oroc 280 no.3
Orienteering 38:54 [2] 5.53 km (7:02 / km)
shoes: Oroc 280 no.3
Night
Cruising round. Not feeling too bad after 5.30 hours of mapping.
Running 12:37 [1] 2.26 km (5:35 / km)
shoes: Oroc 280 no.3
Tuesday Mar 20, 2018 #
Running 48:42 [2] 11.4 km (4:16 / km)
shoes: Brooks 10 #2
Running 23:36 [2] 5.35 km (4:25 / km)
shoes: Brooks 10 #2
Running 15:15 [5] 5.4 km (2:49 / km)
shoes: Brooks 10 #2
Been a while since I did this session.
Paired with Ali.
Wrighty on my tail for first 4 then solo.
71,72,69,70,70,70,71,70,71,71,71,70,69
Averaging 2s a rep quicker than November.
Running 42:45 [1] 7.8 km (5:29 / km)
shoes: Brooks 10 #2
Monday Mar 19, 2018 #
Orienteering 53:20 [1] 6.74 km (7:55 / km)
shoes: Oroc 280 no.3
Running 26:04 [1] 5.31 km (4:55 / km)
shoes: Brooks 10 #2
Running 23:32 [2] 5.3 km (4:26 / km)
shoes: Brooks 10 #2
Strength and Conditioning 30:00 [1]
Step Ups 8 x3 - 45, 45, 47.5kg
Box Jumps 6x3 27inches
Blue Bosu ~10mins
Sunday Mar 18, 2018 #
Running 19:18 [1] 3.73 km (5:10 / km)
shoes: Brooks 10 #2
Running 11:27 [1] 1.96 km (5:51 / km)
shoes: Brooks 10 #2
Running 2:25 [2] 0.33 km (7:19 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 17:30 [5] 4.23 km (4:08 / km)
shoes: Inov8 X-Talon 190 no.3
Bergen Sentrum
with Jonny and 4 others
Hmm. Different scenario but still got the tactics wrong. Sat in at a slow pace when I should have gone to the front, would have probably avoided the 2 big mistakes I made doing this...
So at 7 I was in last place by some way. Overtook one guy to spectator then had picked the best 'runner choice' control (although didn't pick the best routechoice) but that got me another 2 places. So finished 3rd but a long way off Jonny.
Running 16:28 [1] 3.03 km (5:26 / km)
shoes: Brooks 10 #2
Running 46:09 [1] 6.45 km (7:09 / km) +330m 5:42 / km
shoes: Inov8 X-Talon 212 v3
Drills 5:00 [0]
Saturday Mar 17, 2018 #
Running 13:40 [1] 2.46 km (5:33 / km)
shoes: Brooks 10 #2
Running 14:31 [1] 2.83 km (5:08 / km)
shoes: Brooks 10 #2
Running 3:14 [2] 0.6 km (5:23 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 18:11 [5] 4.0 km (4:33 / km)
shoes: Inov8 X-Talon 190 no.3
Bergenhus
7th
+52 on Oystein
Better than yesterday but still lost fair amount of time. Some tricky bits, not always finding the best route and sometimes not making very good plans.
Running 14:34 [1] 2.84 km (5:08 / km)
shoes: Brooks 10 #2
Running 10:44 [1] 2.06 km (5:13 / km)
shoes: Brooks 10 #2
Running 2:53 [2] 0.58 km (4:58 / km)
shoes: Asics 2
Orienteering 3:41 [5] 0.97 km (3:48 / km) +38m 3:11 / km
shoes: Asics 2
Urbo - ie Sprintervals
C
24th
Orienteering 4:44 [5] 1.15 km (4:07 / km) +58m 3:17 / km
shoes: Asics 2
25th
Orienteering 3:15 [5] 0.83 km (3:55 / km) +37m 3:12 / km
shoes: Asics 2
25th
Orienteering 4:15 [5] 1.11 km (3:50 / km) +44m 3:12 / km
shoes: Asics 2
10th
Went through the first 3 quite quickly, just going from finish to start queue so maybe 4-5mins rest. The 3rd started feeling physiclaly tough so took more time between 3-4 and 4-5 reps.
Orienteering 4:47 [5] 1.21 km (3:57 / km) +72m 3:03 / km
shoes: Asics 2
8th
Felt the most tired but had the best result...
Running 14:21 [1] 2.99 km (4:48 / km)
shoes: Brooks 10 #2
Friday Mar 16, 2018 #
Running 4:00 [1] 0.75 km (5:20 / km)
shoes: Brooks 10 #2
Orienteering 6:20 [2] 1.21 km (5:14 / km)
shoes: Brooks 10 #2
A few warm up loops in the city centre. Bit more effort on each one.
Orienteering 5:24 [3] 1.24 km (4:21 / km)
shoes: Brooks 10 #2
Orienteering 4:40 [3] 1.06 km (4:24 / km)
shoes: Brooks 10 #2
Running 17:39 [2] 3.84 km (4:36 / km)
shoes: Brooks 10 #2
Running 31:36 [1] 6.36 km (4:58 / km)
shoes: Brooks 10 #2
Running 1:38 [2] 0.37 km (4:25 / km)
shoes: Inov8 X-Talon 212 v3
Orienteering 17:25 [4] 4.31 km (4:02 / km)
shoes: Inov8 X-Talon 212 v3
Race 1
Ortuflaten
Catalogue of mistakes. Plus a few patches of sheet ice which I wasn't prepared to race across...
Runner choice at start. After MOC made decision after 10-15s and studied the routes. But distracted me from turning my head torch on... And then when I got to the start of the gaffled section still made a mistake, got distracted by Oystein.
Running 16:07 [1] 3.05 km (5:17 / km)
shoes: Brooks 10 #2
Drills 5:00 [0]