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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Aug 23:

activity # timemileskm+m
  Orienteering14 8:56:45 49.48(10:51) 79.63(6:44)
  Running14 4:58:44 29.06 46.77
  Strength and Conditioning3 1:18:00
  Drills3 15:00
  Total18 15:28:29 78.54 126.4

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Sunday Aug 23 #

9 AM

Running 29:42 [1]
shoes: VJ Bold 2

Orienteering 40:42 [2] 5.25 km (7:45 / km)
shoes: VJ Bold 2

Alvie
Putting tapes out for GG and Cecilie
So good! Real short grass and bilberry (sheep grazed scots pine forest at the top with some nice contour features)

Running 12:30 [1] 2.54 km (4:55 / km)
shoes: VJ Bold 2

5 PM

Running 13:50 [1] 2.46 km (5:37 / km)
shoes: Brooks Ghost 12 - 2

Hmm shin not liking the road.

Saturday Aug 22 #

10 AM

Running 18:56 [1] 3.24 km (5:51 / km)
shoes: VJ Bold 2

Drills 5:00 [1]

Orienteering 22:34 [4] 4.51 km (5:00 / km)
shoes: VJ Bold 2

Mullochard
Prologue
Hesitant to #1 then fairly good until I lost distance judgement to 14 and got a bit distracted by the 'missing' hills.

http://3drerun.worldofo.com/?id=-16802841&type...

20:53 Ali t
21:02 spongey
22:29 shminty
23:00 Ali p
24:15 Aidan
25:01 Thomas
25:07 Murray
26:50 grace
27:52 Finn
29:11 max
29:34 cecilie
30:42 Fiona
31:35 fanni
38:08 Nigel
Dnf tom lines

Running 6:38 [1] 1.1 km (6:02 / km)
shoes: VJ Bold 2

1 PM

Running 16:01 [1] 2.21 km (7:15 / km)
shoes: VJ Bold 2

Orienteering 22:03 [4] 4.61 km (4:47 / km)
shoes: VJ Bold 2

Mullochard
Final

Jarred ankle down to the marsh out of the start so was a bit slow to #1 but worse wasn't navigating properly. Still was heading straight to control then got distracted as the spur below the control was open not wooded, then Grace ran straight in front as though she'd been to the control... Looked left and saw a kite, ran up touched it but Cecilie was looking hesitant which made me realise it was #10... By now there was more people around... Ali P found control first but then ran off in odd direction.

Took a bit of a high route to #4 and saw Murray to left... Aidan overtook first to 5 though then we basically ran together for the rest, I was just holding on trying not to lose too much on the downhills (feeling a bit unsure of the ruts/stones even with tape and braces on ankles). Aidan was leading most of the time until he made a small mistake to 14 and Murray was just a little off the back so I went for it. Almost caught me by the marsh to the finish but I started sprinting and maybe Murray fell!?

Haha managed to win as well as Ali and Spongey mispunched #1... Best session of the week ;)

http://3drerun.worldofo.com/?id=-16802846&type...

Start list
14:00:00 grace / Ali t
14:00:09 spongey
14:00:30 cecilie
14:00:39 shminty
14:01:00 fanni
14:01:09 Ali p
14:01:39 Aidan
14:02:09 Thomas
14:02:15 Murray
14:02:45 Finn
14:03:15 max

Times from chase:
20:28 Murray
21:03 Aidan
21:23 spongey (mp #1)
21:48 (mp #1)
21:53 Ali p
21:59 shminty
22:24 Thomas
24:16 grace (mp #1)
25:31 Finn
25:53 cecilie
27:38 fanni
28:17 max

1 shminty
2 Aidan
3 Murray
4 Ali p
5 Thomas
6 Finn
7 max
Dsq spongey
Dsq Ali t

Running 13:31 [1] 2.05 km (6:36 / km)
shoes: VJ Bold 2

4 PM

Strength and Conditioning 18:00 [1]

Friday Aug 21 #

10 AM

Running 17:05 [1] 3.18 km (5:22 / km)
shoes: VJ Bold 2

Orienteering 59:03 [3] 7.71 km (7:40 / km)
shoes: VJ Bold 2

Tomvaich
Mass start
Ran hard to #1 then ran out of steam! Been a long week :)

Running 10:30 [1] 1.8 km (5:50 / km)
shoes: VJ Bold 2

4 PM

Running 3:47 [1] 0.68 km (5:34 / km)
shoes: VJ Bold 2

Orienteering 47:47 [1] 5.59 km (8:33 / km)
shoes: VJ Bold 2

Keppernach
Very easy

Thursday Aug 20 #

10 AM

Running 8:31 [1] 1.23 km (6:55 / km)
shoes: Inov8 X-Talon 212 v5

Orienteering 1:08:09 [2] 7.66 km (8:54 / km)
shoes: Inov8 X-Talon 212 v5

Loch of Boath
Not the most inspiring of areas (or part of the area). Got it done though.

Orienteering 21:00 [2] 2.52 km (8:20 / km)
shoes: Inov8 X-Talon 212 v5

The end loop of the second course.
5 PM

Running 17:55 [1] 3.33 km (5:23 / km)
shoes: Brooks Cascadia (v14) 8

Drills 5:00 [1]

Orienteering 18:34 [4] 4.63 km (4:01 / km)
shoes: Inov8 X-Talon 212 v5

Aviemore Sprint
Varied course.
Real nice.
Poor route on 7
Zigzaged to 18 and 19, maybe should of gone straighter...
Also a little messy round: 21 - misread control site and 22/23 as map was a bit out of date.
http://3drerun.worldofo.com/?id=-16802514&type...

Running 14:18 [1] 2.41 km (5:56 / km)
shoes: Brooks Cascadia (v14) 8

Wednesday Aug 19 #

10 AM

Running 15:08 [1] 2.92 km (5:11 / km)
shoes: Inov8 X-Talon 212 v5

Drills 5:00 [1]

Orienteering 58:08 [4] 10.02 km (5:48 / km)
shoes: Inov8 X-Talon 212 v5

Culbin
Mass start, 3 forked loops
Burnt myself out after the first loop, fortunately I could tag along with Spongey for the second loop :)

http://3drerun.worldofo.com/index.php?id=-16802235...

Running 15:22 [1] 2.65 km (5:48 / km)
shoes: Inov8 X-Talon 212 v5

12 PM

Running 4:17 [1] 0.69 km (6:12 / km)
shoes: Inov8 X-Talon 212 v5

Orienteering 7:10 [1] 0.71 km (10:06 / km)
shoes: Inov8 X-Talon 212 v5

Contour only, too tired so quit at 2.

Running 10:09 [1] 1.72 km (5:54 / km)
shoes: Inov8 X-Talon 212 v5

5 PM

Strength and Conditioning 30:00 [1]

Tuesday Aug 18 #

10 AM

Running 4:13 [1] 0.65 km (6:29 / km)
shoes: VJ Bold 2

Orienteering 51:08 [2] 7.91 km (6:28 / km)
shoes: VJ Bold 2

Running 3:42 [1] 0.62 km (5:58 / km)
shoes: VJ Bold 2

12 PM

Orienteering 36:09 [1] 3.9 km (9:16 / km)
shoes: Inov8 X-Talon 212 v5

5 PM

Running 15:18 [1] 2.69 km (5:41 / km)
shoes: Brooks Cascadia (v14) 8

Orienteering 18:00 [5] 4.6 km (3:55 / km)
shoes: Brooks Cascadia (v14) 8

Aviemore
Sprintervals
With Spongey, Aidan, FinlayT, Cecilie and Freddie.
Really good. Round the western Macdonald hotel.

Running 9:00 [1] 1.62 km (5:33 / km)
shoes: Brooks Cascadia (v14) 8

Monday Aug 17 #

10 AM

Running 14:28 [1] 2.88 km (5:01 / km)
shoes: Inov8 X-Talon 212 v5

Orienteering 39:24 [4] 6.98 km (5:39 / km)
shoes: Inov8 X-Talon 212 v5

Darnaway
Rerunning woc relay 2015.
Not sure I went to the right gaffles on first 2 controls...
Missed the path through the open area

http://3drerun.worldofo.com/index.php?id=149339&am...

Running 10:04 [1] 1.74 km (5:47 / km)
shoes: Inov8 X-Talon 212 v5

2 PM

Orienteering 26:54 [1] 3.03 km (8:53 / km)
shoes: Inov8 X-Talon 212 v5

Darnaway. The better WOC middle course.
Was feeling sleepy before heading out on this...not the best sign! Unsurprisingly didn't make it so far.

Running 13:49 [1] 2.36 km (5:51 / km)
shoes: Inov8 X-Talon 212 v5

6 PM

Strength and Conditioning 30:00 [1]

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