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Training Log: Shminty

In the last 7 days:

activity # timemileskm+m
  Running10 6:48:54 51.19(7:59) 82.39(4:58) 150
  Orienteering5 4:17:55 23.02(11:12) 37.04(6:58) 1120
  Strength and Conditioning2 40:00
  Drills2 10:00
  Total11 11:56:49 74.21 119.43 1270
  [1-5]10 11:46:49
«
2:46
0:00
FrSaSuMoTuWeTh

Wednesday Feb 20 #

9 AM

Running 6:50 [1] 1.05 km (6:30 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 1:01:07 [2] 6.92 km (8:50 / km) +310m 7:13 / km
shoes: Inov8 X-Talon 212 v3

Seleukeia
Lyrbe

Ancient town on top of a rocky hill.

Running 14:42 [1] 1.73 km (8:30 / km)
shoes: Inov8 X-Talon 212 v3

6 PM

Running 20:19 [1] 3.66 km (5:33 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 31:04 [4] 7.42 km (4:11 / km)
shoes: Inov8 X-Talon 212 v3

Sorgun
Mass start night.

Some good bits and not so good bits. Came back in leading group but should of been 2-3mins ahead.

Running 14:37 [1] 2.26 km (6:28 / km)
shoes: Inov8 X-Talon 212 v3

Tuesday Feb 19 #

9 AM

Running 12:52 [1] 2.34 km (5:30 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 40:02 [3] 5.61 km (7:08 / km) +320m 5:33 / km
shoes: Inov8 X-Talon 212 v3

Aquaduct
Middle distance training
Much nicer than yesterday.

Running 14:47 [1] 2.65 km (5:35 / km)
shoes: Inov8 X-Talon 212 v3

6 PM

Running 16:01 [1] 3.22 km (4:58 / km)
shoes: Asics Nimbus 18

Running 1:38 [1] 0.22 km (7:25 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 12:30 [2] 1.98 km (6:19 / km)
shoes: Inov8 X-Talon 212 v3

Titreyengol
Easy individual
Forest Sprint

Running 3:25 [1] 0.62 km (5:31 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 9:16 [3] 2.11 km (4:24 / km)
shoes: Inov8 X-Talon 212 v3

Mass start 'french' style training, joining in with Angelniemen Ankkuri and some others.

Basically first person to control has to wait at control until last person comes. Unfortunately I got to 5 first and 3 guys didn't come. I could see and hear them but they were stuck in some green bush. After 2 minutes of waiting I gave up...

Running 1:42 [1] 0.25 km (6:48 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 9:21 [3] 2.01 km (4:39 / km)
shoes: Inov8 X-Talon 212 v3

30 second intervals

Running 2:40 [1] 0.38 km (7:01 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 10:28 [4] 2.13 km (4:55 / km)
shoes: Inov8 X-Talon 212 v3

Mass start.
Carnage!

Running 4:49 [1] 0.92 km (5:14 / km)
shoes: Inov8 X-Talon 212 v3

Monday Feb 18 #

9 AM

Running 11:42 [1] 2.15 km (5:27 / km)
shoes: Asics Nimbus 18

Running 10:12 [2] 2.05 km (4:59 / km)
shoes: Inov8 X-Talon 212 v3

Drills 5:00 [1]

Running 23:36 [4] 5.28 km (4:28 / km)
shoes: Inov8 X-Talon 212 v3

Turkey
Side
'Sprint'

Interesting even if a bit too long. Old greek ruins, chased by a pack of dogs and then a film crew getting in the way.

Running 18:57 [1] 3.59 km (5:17 / km)
shoes: Inov8 X-Talon 212 v3

2 PM

Running 12:59 [1] 2.19 km (5:56 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 1:24:07 [2] 8.86 km (9:30 / km) +490m 7:26 / km
shoes: Inov8 X-Talon 212 v3

Oymapinar
Course + Corridor

Mixed
Rough open = Not nice
Green = Don't go there
White = Generally nice
Light Green = ok
Random bushes with very big spikes on
Was pretty terrible at the corridor although the map was a bit sketchy and the planner obviously hadn't been there.

Almost stood on a tortoise in the middle of the forest!

Sunday Feb 17 #

10 PM

Strength and Conditioning 10:00 [0]

Long day travelling to Turkey

Saturday Feb 16 #

8 AM

Running 1:34:04 [2] 21.47 km (4:23 / km)
shoes: Asics Nimbus 18

Stirling Loop
6 PM

Running 26:33 [1] 5.18 km (5:08 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 30:00 [1]

Half Squats 10x3sets 110,110, 115kg
Deadlifts 10x3sets 35,35,37.5kg / Hip Flexors ~ 10 9kg, 8, 11kg, 6 14kg, 4 16kg
Step Ups 8x2sets 45kg
Medicine Ball balancing (~5mins) 5kg(normal) ball

Friday Feb 15 #

10 AM

Running 25:00 [4] 6.82 km (3:40 / km) +150m 3:18 / km
shoes: Asics Nimbus 18

5x5mins
From below the track, past Wallace Mon, through back of the uni, uBoA then a final rep up Pendreich Road.

Running 39:33 [1] 8.02 km (4:56 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

7 PM

Running 31:56 [1] 6.34 km (5:02 / km)
shoes: Asics Nimbus 18

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L FootAnkle Sprain117+days
R Hip/PelvisHip Pain190+days
R Lower LegOther2,085+days
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