Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Apr 22, 2018:

activity

time

miles

Running

9:31:35

72.08

(7:56)

116.0

(4:56)

700

Orienteering

2:14:55

21.96

(6:09)

35.34

(3:49)

Strength and Conditioning

1:25:00

Drills

27:00

Total

13:38:30

94.04

151.34

700

[1-5]

13:19:54

2:11

0:00

» now

Sunday Apr 22, 2018 #

9 AM

Running 14:41 [1] 2.63 km (5:35 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 24:30 [4] 6.76 km (3:37 / km)
shoes: Inov8 X-Talon 212 v3

Selby
5 sprintervals with Kris, Jonny, Peter
Nice area, map was out of date in places which was unfortunate. Lots of artificial barriers to keep us on our toes!

Running 14:56 [1] 2.72 km (5:29 / km)
shoes: Inov8 X-Talon 212 v3

12 PM

Running 13:31 [1] 2.68 km (5:03 / km)
shoes: Brooks 10 #2

Orienteering 42:00 [3] 9.5 km (4:25 / km)
shoes: Brooks 10 #2

Selby
4 Short Courses
Many barriers.

Running 1:25 [1] 0.29 km (4:53 / km)
shoes: Brooks 10 #2

Saturday Apr 21, 2018 #

9 AM

Running 15:28 [1] 3.01 km (5:08 / km)
shoes: Brooks 10 #2

inc 90s harder

Drills 5:00 [1]

Running 3:01 [1] 0.61 km (4:57 / km)
shoes: Inov8 X-Talon 190 no.3

A few strides

Orienteering 13:45 [5] 3.54 km (3:53 / km)
shoes: Inov8 X-Talon 190 no.3

York Uni
Running the junior selection race.
Made 3 significant route choice errors. Ran well from 12 to end though.

Running 12:54 [1] 2.56 km (5:02 / km)
shoes: Brooks 10 #2

11 AM

Running 10:36 [1] 2.04 km (5:12 / km)
shoes: Brooks 10 #2

Running 2:29 [1] 0.5 km (4:58 / km)
shoes: Inov8 X-Talon 190 no.3

Orienteering 8:41 [5] 2.54 km (3:25 / km)
shoes: Inov8 X-Talon 190 no.3

Knockout 1
Runner Choice
Kris, Spongey and me took picked the same course. Just held off Spongey for 2nd.

Running 11:07 [1] 1.8 km (6:11 / km)
shoes: Inov8 X-Talon 190 no.3

4 PM

Running 12:48 [1] 2.5 km (5:07 / km)
shoes: Asics 2

Drills 2:00 [0]

Orienteering 10:37 [4] 2.98 km (3:34 / km)
shoes: Asics 2

Semi Final
York City Centre North
Runner Choice
On my own for RC straight from start. Got to the common control first but then 2 gates locked so ended up at the back by ~15s. Then got mixed up on long leg and lost a chunk of time. Battle with Jonny at the end.

Orienteering 9:37 [5] 2.66 km (3:37 / km)
shoes: Asics 2

York City Centre
Warm Saturday evening...it was busy! Managed not to hit anyone or get hit by anything (cars, bikes etc). Got quite a lot of cheers and only one bit of abuse when Kris splashed some girls...
Was in the lead from 1-5. Struggled a bit with the pace 7-9 but then 'easier' to push hard near end when you're in with a chance!
Second behind Peter.

Running 13:47 [1] 2.43 km (5:40 / km)
shoes: Asics 2

Friday Apr 20, 2018 #

8 AM

Running 25:45 [1] 4.82 km (5:21 / km)
shoes: Brooks 10 #2

Strength and Conditioning 25:00 [1]

Half Squats 6 x4 115, 115, 115, 120kg
Step Ups 8 x3 - 47.5,47.5,50kg
Walking Lunges 15 x2 12.5kg
Blue Bosu ~10mins

3 PM

Running 1:16:34 [3] 14.84 km (5:10 / km) +420m 4:31 / km
shoes: Kalenji Trail

Up Dumyat. Really nice day plus I needed some hills before the weekend.

Thursday Apr 19, 2018 #

10 AM

Running 17:43 [1] 3.31 km (5:21 / km)
shoes: Brooks 10 #2

Drills 5:00 [1]

Orienteering 25:45 [4] 7.36 km (3:30 / km)
shoes: Inov8 X-Talon 212 v3

North Muirton
Shorter sprintervals ~13

Running 16:36 [0] 3.24 km (5:07 / km)
shoes: Inov8 X-Talon 212 v3

North along the river

Running 31:01 [1] 6.47 km (4:48 / km)

After 6 hours of mapping

Wednesday Apr 18, 2018 #

8 AM

Running 1:04:45 [2] 15.05 km (4:18 / km)
shoes: Brooks 10 #2

Stirling loop
Turnarounds at end 16.1>14.8

8 PM

Running 25:37 [1] 4.77 km (5:22 / km)
shoes: Brooks 10 #2

Strength and Conditioning 30:00 [1]
shoes: Kalenji Trail

Squats 6 x4 65,65,65,70kg
Jumping squats 6 x4 20,25,30,30
Walking Lunges 15 x1 10,10,12.5kg
Blue Bosu ~10mins

Tuesday Apr 17, 2018 #

9 AM

Running 39:58 [1] 7.36 km (5:26 / km)
shoes: Kalenji Trail

Running 6:02 [5] 1.12 km (5:23 / km) +280m 2:24 / km
shoes: Kalenji Trail

15 minutes of running up and down the steps from Back O'Hill Road up Gowan Hill. Couldn't push on the downs though as was wet and slippery.

First one at 26s then mostly 21/22s and finished on a 20s. 35-38s down.

16 reps. O map says 17.5 metres of climb on each.

7 PM

Running 18:13 [1] 3.67 km (4:58 / km)
shoes: Brooks 10 #2

Drills 15:00 [1]

Running 9:54 [5] 3.6 km (2:45 / km)
shoes: Brooks 10 #2

Central
6x600m on the track
3 mins recovery

Plan was 7 but had started dying at 5 so not much point carrying on.

Running 7:00 [1] 1.0 km (7:00 / km)
shoes: Brooks 10 #2

Bit of jogging in recoveries

Running 20:05 [1] 3.75 km (5:21 / km)
shoes: Brooks 10 #2

Felt like death.

Monday Apr 16, 2018 #

9 AM

Running 1:00:47 [2] 14.41 km (4:13 / km)
shoes: Brooks 10 #2

Chester

8 PM

Running 24:52 [1] 4.82 km (5:10 / km)
shoes: Brooks 10 #2

Strength and Conditioning 30:00 [1]

Lunge 12 12.5kg
Half Squats 6 x4 115, 115, 115, 120kg
Step Ups 8 x3 - 47.5kg
Walking Lunges 15 x2 12.5kg
Blue Bosu ~10mins

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