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Training Log Archive: Shminty

In the 28 days ending Feb 28, 2010:

activity	#	time	miles		km		+m
Running	30	15:20:20	117.04	(7:52)	188.36	(4:53)	1040
Orienteering	18	13:21:07	85.69	(9:21)	137.9	(5:49)	1485
Gym	8	7:40:00
Drills	1	1:00:00	2.17	(27:35)	3.5	(17:09)
Circuits	1	1:00:00
Total	47	38:21:27	204.9		329.76		2525

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Sunday Feb 28, 2010 #

12 PM

Running 10:00 [1] 1.6 km (6:15 / km)
shoes: Spira Striker

Gym 45:00 [3]

Calf still a bit niggly so went to the gym instead.
15mins bike
30mins reclined bike

Saturday Feb 27, 2010 #

10 AM

Running 30:00 [1] 5.5 km (5:27 / km)
shoes: Inov8 RocLite 315 no.3

Was suppose to be orienteering but calf was sore last night and still sore today so decided just to take it easy.

Friday Feb 26, 2010 #

12 PM

Running 32:00 [3] 7.3 km (4:23 / km) +90m 4:08 / km
shoes: Spira Striker

To the moor to see eddie's architecture project-a tree made out of cans-then through town and along some roads by the river with cfd.

3 PM

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 1:30:00 [2]

warm up
half squats 4x4 100,110,110,120
bulgarians 3x5 40,50,50
good mornings 3x6 40kg
lowerts 3x10 getting some cramp in left calf/foot in first set
opp arm/leg 8,6,6 16/18/18
press up knee drives/hammies/sb hs bridge

Thursday Feb 25, 2010 #

5 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Spira Striker

Running 34:00 [4] 8.6 km (3:57 / km)
shoes: Spira Striker

Planned to do 10x2mins of 1 min rest. However after first 6 didn't feel as tired as i was expecting so dropped rest to 45secs and did an extra 2. Even this felt pretty easy, so I either wasn't running hard enough or was still getting too much rest. Rep 7 or 8 involved a fair amount of downhill so probably could discount that one. between 3-4 intensity.

Wednesday Feb 24, 2010 #

1 PM

Running 1:52:30 [3] 22.0 km (5:07 / km) +400m 4:41 / km
shoes: Inov8 RocLite 315 no.3

Basically the same run I did just before portugal, except with the right path from the headstone. Snow underfoot and slushy, felt pretty easy but we weren't pushing it. With tommy b and and irishman for a bit.

Tuesday Feb 23, 2010 #

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 1:05:00 [3]

Down hallam.

warm up
Back squat 4x4 75,80,80,85kg
Single leg squat 8x2x2 12.5kg
DB chest/row 8x3 12.5kg
rollouts/hammies 6/10 x3
pulls ups 8x3 -19kg

Monday Feb 22, 2010 #

6 AM

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Spira Striker

7 PM

Drills 1:00:00 [1] 3.5 km (17:09 / km)
shoes: Spira Striker

6 week course down at EIS

300m shuttle 51.4secs. Feeling tired from last week and hamstrings tightened up nearly as soon as I'd finished.

Sunday Feb 21, 2010 #

10 AM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: X-Talons

11 AM

Orienteering 37:58 [5] 7.0 km (5:25 / km) +145m 4:55 / km
shoes: X-Talons

Herdade da Lage do meio Dia

Middle Race

Started off at a better pace than the other middle races but started to feel the weeks training going to number 10. Not helped on the way to 11 when a fence I was climbing broke I kept hold of the top wire of the fence to stop myself landing on rocks but the wires cut into all my fingers. Didn't realise though until the map started sticking to all the blood on my hand in the next few legs.

Lost about 2mins in the rest of the course due to mistakes but the main problem today was just to keep running.

Saturday Feb 20, 2010 #

11 AM

Orienteering 1:30:08 [3] 16.0 km (5:38 / km) +600m 4:45 / km
shoes: X-Talons

WRE Aldeia da Mata

Not as hard as I thought it was going to be. Lost about 8 minutes, half due to a control which was on the wrong boulder. Was about 15m away from where it should have been, most people found it without wasting any time. Annoyed but I was not going to complain, rather take the ranking points.

Positive note, felt strong and finished the course at the same speed at which I started.

7 PM

Orienteering 17:54 [5] 4.0 km (4:29 / km)
shoes: X-Talons

Crato
Night Sprint 3.2km

Pushed hard and only made 1 small 10s mistake, also 2 route choices which could have saved me a few more seconds. Ended up 10th so best result of the trip.

Friday Feb 19, 2010 #

Event: NAOM 2010

10 AM

Orienteering 1:00:00 [3] 10.0 km (6:00 / km)
shoes: X-Talons

Termas da Fadagosa de Nisa

No compass
Shadowing ash round a loop
One other short loop

Feeling tired today so taking it easy.

Thursday Feb 18, 2010 #

10 AM

Orienteering 1:00:00 [3] 10.0 km (6:00 / km)
shoes: X-Talons

Arez 9.4km
Line/corridor/direction/ countour only

1 PM

Orienteering 30:00 [4] 6.4 km (4:41 / km)
shoes: X-Talons

Povoa e Meadas

Prologue/Chasing Sprint

6 PM

Orienteering 35:00 [3] 5.0 km (7:00 / km)
shoes: X-Talons

Night O
Tired

Wednesday Feb 17, 2010 #

12 PM

Orienteering 30:00 [3] 5.0 km (6:00 / km)
shoes: X-Talons

Travelling across to NAOM country. Stopped at Porto de Mos for sprint training. 4.2km

6 PM

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: X-Talons

Castelo de Vide

Round the town where we were staying. Really good area but the hills were killers.

Was my 'rest day' today but have still down 8k.

Tuesday Feb 16, 2010 #

12 PM

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: X-Talons

Orienteering 40:37 [5] 8.5 km (4:47 / km)
shoes: X-Talons

Lagoa da Vela
Day 4
7.8km

A fair run. Feeling tired. Lost a minute on no.10 but still would have wanted to run a bit faster than that. Maybe didn't push it hard enough in the first half.

4 PM

Orienteering 25:00 [3] 3.5 km (7:09 / km)
shoes: X-Talons

Praia da Vieira
Sprint in urban, forest and dunes. Lots of mistakes even though taking it steady. Map?

Monday Feb 15, 2010 #

10 AM

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: X-Talons

Orienteering 1:34:23 [5] 17.0 km (5:33 / km) +320m 5:04 / km
shoes: X-Talons

Quiaios
15.1km

Lost over 10mins today and back wasn't feeling great in the middle. Not quite as runnable as other days but not that bad. Not as clean through the controls today and lost a fair amount of time in the last few controls.

4 PM

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: X-Talons

Pedrogao

Easy bit of training after the long race.

Sunday Feb 14, 2010 #

1 PM

Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: X-Talons

Orienteering 44:15 [5] 8.0 km (5:32 / km) +165m 5:01 / km
shoes: X-Talons

Lagoa das Bracas
7.1km
WRE
Ran within 10m of 15 and went onto lose 1.30 on that control. Lost 5mins on control after spectator (22) then just coasted in. Lost 7.40mins.

6 PM

Orienteering 30:00 [2] 4.0 km (7:30 / km)
shoes: X-Talons

NightO on Paredes

Torch had been wobbly for a while and broke after about 1.5km. Then followed ash round the rest.

Saturday Feb 13, 2010 #

Event: Portugal 'O' Meeting ' 2010

11 AM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: X-Talons

12 PM

Orienteering 1:07:00 [5] 13.5 km (4:58 / km) +220m 4:35 / km
shoes: X-Talons

Leirrosa
Day 1
12.8km

Good run. Lost about 2.40mins. 10mins down on Hubmann

7 PM

Orienteering 18:52 [5] 4.0 km (4:43 / km) +35m 4:31 / km
shoes: X-Talons

Costa De Lavos
2.9km

Not a great run but really enjoyed it, maube the best sprint i've ever down. Loads of alleyways and a few hesistantions and confusions.

Friday Feb 12, 2010 #

1 PM

Orienteering 1:00:00 [3] 8.0 km (7:30 / km)
shoes: X-Talons

Training at two different areas. Quiaios and S.Pedro

Worst I hurt ankle in the time in Portugal running back to the car on a track in the first area. IB it up though which helped.

Thursday Feb 11, 2010 #

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 25:00 [2]

Some upper body stuff

Wednesday Feb 10, 2010 #

7 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 35:00 [2]

Didn't have enough time to do all the session.

Half Squats 6,4,4,4 100,110,120,120kg
Bulgarians 6*2*3 45kg

1 PM

Running 1:45:00 [3] 20.8 km (5:03 / km) +260m 4:45 / km
shoes: Salomon Slab XT Wings

Long run up to Redmires across to Rivelin Dam and then up through Rivelin Rocks. Snowing on and off. Took the wrong path on the moors and ended up walking for 700m on a indistinct path so protect the ankle, excluded this from run.

Tuesday Feb 9, 2010 #

6 PM

Running 14:00 [2] 2.3 km (6:05 / km)
shoes: Spira Striker

Running 22:00 [4] 4.76 km (4:37 / km)
shoes: Spira Striker

Hill Reps on bradley street. Not much of a hill only 20m most of which was at the beginning. Was running about 80secs for them. Was going to do at least 8 but somehow on the fifth really needed the loo and by 7 I decided not to risk doing another so went home.

Effort on the reps was level 5 but there was too much recovery.

Monday Feb 8, 2010 #

8 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 1:15:00 [2]

Warm up
Back squats 6,4,4,4 75,80,80,80kg
Lunges 12.5kg 12x4
BB Dynamic Calf raises
chest press/row/chins 12.5/-26 8x3
roll outs / hammies 6x3

3 PM

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Spira Striker

physio

4 PM

Running 18:00 [3] 3.7 km (4:52 / km)
shoes: Spira Striker

6 PM

Running 9:00 [3] 1.6 km (5:37 / km)
shoes: Spira Striker

Circuits 1:00:00 [2]

Sunday Feb 7, 2010 #

12 PM

Running 29:00 [3] 6.5 km (4:28 / km)
shoes: Inov8 RocLite 315 no.3

Delamere again.

7 PM

Running 35:00 [2] 7.5 km (4:40 / km)
shoes: Spira Striker

Easy evening run back in sheffield.

Saturday Feb 6, 2010 #

12 PM

Running 32:00 [3] 7.0 km (4:34 / km)
shoes: Inov8 RocLite 315 no.3

Helping out at some junior training, didn't run in the terrain to try and protect my ankle. Went for a run afterwards on the tracks in Delamere.

4 PM

Running 25:00 [3] 5.6 km (4:28 / km)
shoes: Inov8 RocLite 315 no.3

Run after afternoon session.

Friday Feb 5, 2010 #

9 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 1:10:00 [2]

half squats 90,100,110,110 6reps
bulgarians 40kgx8x3
good mornings 40kgx8x3
lowerts 10x3
opp arm/leg with squat 16kgx8x3
press up drive 10x4
hammies 6x4

4 PM

Running warm up/down 18:00 [2] 3.6 km (5:00 / km)
shoes: Inov8 RocLite 315 no.3

Running 24:00 [4] 5.4 km (4:27 / km)

Back home for the weekend. Decided I needed to do some more intervals this week. About 540m with one tight corner and quite a lot of mud.

1.53
1.52
1.50
1.48
1.49
1.48
1.47
1.49
1.47
1.45
or something like that

Thursday Feb 4, 2010 #

5 PM

Running 41:00 [3] 9.6 km (4:16 / km) +90m 4:05 / km
shoes: Spira Striker

Wednesday Feb 3, 2010 #

2 PM

Running 44:50 [3] 10.0 km (4:29 / km) +200m 4:05 / km
shoes: Spira Striker

Quicker time than normal, felt tired and didn't feel that fast going round. Running with tom probs reduced the time.

Tuesday Feb 2, 2010 #

5 PM

Running warm up/down 25:00 [2] 4.5 km (5:33 / km)
shoes: Inov8 RocLite 315 no.3

Running 35:00 [5] 7.5 km (4:40 / km)
shoes: Inov8 RocLite 315 no.3

830m intervals round ponderosa with some of the other shuocers.

Was meant to be 10 but I started feeling dehyrdated on the 5th then ran the 7th too fast and died on the 9th so only did 8.5. Good session though, was running it in about 3mins.

Monday Feb 1, 2010 #

9 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 55:00 [2]

back squats 6x3 70,75,75
db press/row pull ups 6x3
rollouts/hammies

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