Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jan 12, 2020:

activity # timemileskm+m
  Running13 13:06:05 105.78(7:26) 170.24(4:37)
  Strength and Conditioning3 2:45:00
  Drills1 5:00
  Total13 15:56:05 105.78 170.24

«»
2:45
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 12, 2020 #

1 PM

Running 1:46:55 [2] 21.24 km (5:02 / km)
shoes: Brooks Ghost 12

Ran on part of the orange route on at Dunkeld estate.

Saturday Jan 11, 2020 #

10 AM

Running 25:40 [4] 8.0 km (3:13 / km)
shoes: Brooks Ghost 12

8x1km
Belfast Grass Track
With Florian Howald
3.20,15,17,12,13,12,09,04
Grass was very wet but not noticeably slippy. Slight headwind on home straight.

Running 51:45 [1] 9.39 km (5:31 / km)
shoes: Brooks Ghost 12

6 PM

Running 51:29 [1] 10.21 km (5:03 / km)
shoes: Brooks Ghost 12

Railway with Per Harald, Vojtech and Paula

Friday Jan 10, 2020 #

7 AM

Running 34:13 [1] 6.2 km (5:31 / km)
shoes: Brooks Ghost 12

Very wet

Strength and Conditioning 50:00 [1]

Squats 10,8,6,4 - 82-90kg
Split Squats 8x3 35-40kg
Deadlifts 8x3 35-40kg
Hip Flexors 12,8,6,4 ?kg
Hamstring bridges with feet of gym ball - 8x3 single
~10min standing on ball
4 PM

Running 53:08 [1] 10.71 km (4:58 / km)
shoes: Brooks Ghost 12

Mostly with Oystein round Dullstroom

Thursday Jan 9, 2020 #

9 AM

Running 24:00 [4] 7.11 km (3:23 / km)
shoes: Brooks Ghost 12

6x4mins on Elandskloof
1.30 off
With Oystein

A lot of runners there today.
Bit muddy/slippery

Running 40:00 [1] 7.5 km (5:20 / km)
shoes: Brooks Ghost 12

4 PM

Running 15:10 [1] 3.15 km (4:49 / km)
shoes: Brooks Ghost 12

Running 22:30 [4] 6.4 km (3:31 / km)
shoes: Brooks Ghost 12

45on/15off
30mins
On the railway and on the road at the far end. Undulating.

Running 7:30 [1] 1.5 km (5:00 / km)
shoes: Brooks Ghost 12

Running 21:07 [1] 4.48 km (4:43 / km)
shoes: Brooks Ghost 12

Wednesday Jan 8, 2020 #

8 AM

Running 43:41 [1] 10.72 km (4:04 / km)
shoes: Brooks Ghost 12

Along the railway above Walkersons with Vojtech, Per Harald and Oystein.
2 PM

Strength and Conditioning 55:00 [1]
shoes: Brooks Ghost 12

Hamstring bridges with feet of gym ball - 8x3 single
Squats 10,8,6,4 - 80-90kg
Split Squats 8x3 30-35kg
Single leg romanian deadlifts? 8x3 30kg
~ankle outward rotation 5x20
Hamstring curls, lying down 8x3 single leg

Running 55:55 [2] 11.12 km (5:02 / km)
shoes: Brooks Ghost 12

Dunkeld Estate with Oystein

Tuesday Jan 7, 2020 #

9 AM

Running 16:44 [1] 3.25 km (5:09 / km)
shoes: Brooks Ghost 12

Drills 5:00 [1]

Running 29:28 [4] 8.4 km (3:30 / km)
shoes: Brooks Ghost 12

Belfast Track
7x1200m
1-3mins off...

With Oystein and Thomas for varying amounts of it. They were taking lactate so I did after 5th and 7th reps, 4.0 and 5.2.

Running 16:18 [1] 3.16 km (5:09 / km)
shoes: Brooks Ghost 12

5 PM

Running 14:06 [1] 3.11 km (4:32 / km)
shoes: Brooks Ghost 12

Running 24:00 [4] 7.2 km (3:20 / km)
shoes: Brooks Ghost 12

24x1min, 30s off
With Oystein

Running 26:59 [1] 5.18 km (5:13 / km)
shoes: Brooks Ghost 12

Monday Jan 6, 2020 #

7 AM

Running 38:59 [1] 8.0 km (4:52 / km)
shoes: Brooks Cascadia 6

Strength and Conditioning 1:00:00 [1]

Hamstring bridges with feet of gym ball - 8x3 single
Squats 10,8,6,4 - 80-90kg
Split Squats 8x3 30-35kg
Deadlifts 8x3 30-35kg
Hip Flexors 12,8,6,4 ?kg
4 PM

Running 1:06:28 [2] 14.21 km (4:41 / km)
shoes: Brooks Cascadia 6

Dunkeld Estate

« Earlier | Later »