Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 28 days ending Feb 28, 2017:

activity

time

miles

Orienteering

25:42:53

148.44

(10:24)

238.89

(6:28)

Running

24:59:51

173.88

(8:38)

279.84

(5:22)

Badminton

2:10:00

Drills

1:48:00

Strength and Conditioning

1:00:00

Total

55:40:44

322.32

518.73

[1-5]

55:05:44

3:10

0:00

» now

Tuesday Feb 28, 2017 #

7 AM

Running 16:01 [1] 2.81 km (5:42 / km)
shoes: Karrimor Road 2

Drills 5:00 [0]

Running 2:23 [2] 0.48 km (4:58 / km)
shoes: Asics 2

Strides

Orienteering 12:00 [4] 2.51 km (4:47 / km)
shoes: Asics 2

Castello de Vide
WE from NAOM last year
Easier on the downhills as was wet and slippery.

Running 3:00 [1] 0.46 km (6:31 / km)
shoes: Asics 2

Orienteering 16:11 [4] 3.18 km (5:05 / km)
shoes: Asics 2

Marvao
Tough

Running 10:00 [1] 1.63 km (6:08 / km)
shoes: Karrimor Road 2

7 PM

Running 29:11 [2] 6.09 km (4:48 / km)
shoes: Karrimor Road 2

Back in Stirling for a few days.

Monday Feb 27, 2017 #

8 AM

Running 15:48 [1] 2.78 km (5:41 / km)
shoes: Karrimor Road 2

11 AM

Running 18:59 [1] 3.61 km (5:16 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 44:19 [5] 8.28 km (5:21 / km)
shoes: Inov8 X-Talon 212 v2

POM Day 3 - Middle WRE
Entre-Ribeiras E Coutadas

Mixed. Really good in the middle of the course but mistakes near start and end.

Running 21:32 [1] 3.67 km (5:52 / km)
shoes: Inov8 X-Talon 212 v2

5 PM

Running 41:27 [1] 6.82 km (6:05 / km)
shoes: Inov8 X-Talon 212 v2

Easy round Castello de Vide with Will and Cat.

Sunday Feb 26, 2017 #

8 AM

Running 15:05 [1] 2.34 km (6:27 / km)
shoes: Karrimor Road 2

10 AM

Running 8:15 [1] 1.37 km (6:01 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 1:44:20 [2] 15.43 km (6:46 / km)
shoes: Inov8 X-Talon 212 v2

Alter do Chão
Long
Most of it - saving some energy for WRE tomorrow

Saturday Feb 25, 2017 #

8 AM

Running 15:06 [1] 2.46 km (6:08 / km)
shoes: Karrimor Road 2

12 PM

Running 16:54 [2] 3.25 km (5:12 / km)
shoes: Inov8 X-Talon 212 v2

With strides

Orienteering 44:05 [4] 7.7 km (5:44 / km)
shoes: Inov8 X-Talon 212 v2

POM Day 1
Aldeia da Mata
Middle

Not orienteering how the training had been going...

http://pom.pt/2017/en/resultados/

Running 11:53 [1] 1.97 km (6:02 / km)
shoes: Inov8 X-Talon 212 v2

With Spongey and Will

6 PM

Running 14:26 [1] 2.74 km (5:16 / km)
shoes: Karrimor Road 2

Orienteering 12:49 [5] 3.35 km (3:50 / km)
shoes: Asics 2

POM Night Sprint
Alter do Chão

Bit scrappy especially in the park at the end.

Running 21:54 [2] 3.76 km (5:49 / km)
shoes: Karrimor Road 2

Friday Feb 24, 2017 #

7 AM

Drills 15:00 [1]

10 AM

Running 19:21 [1] 3.77 km (5:08 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 22:12 [2] 3.89 km (5:42 / km)
shoes: Inov8 X-Talon 212 v2

Carapinha
'Be-Offensive'
Simplified short course

Running 14:13 [1] 2.84 km (5:00 / km)
shoes: Inov8 X-Talon 212 v2

3 PM

Running 15:11 [2] 2.94 km (5:10 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 47:31 [2] 7.79 km (6:06 / km)
shoes: Inov8 X-Talon 212 v2

Lage do Meio Dia W
Model for POM

Running 1:38 [1] 0.32 km (5:06 / km)
shoes: Inov8 X-Talon 212 v2

Thursday Feb 23, 2017 #

7 AM

Drills 15:00 [1]

9 AM

Running 15:02 [2] 2.84 km (5:18 / km)
shoes: Karrimor Road 2

Orienteering 11:50 [4] 3.01 km (3:56 / km)
shoes: Asics 2

Portalegre
Sprintervals
30s intervals

Running 13:00 [1] 2.0 km (6:30 / km)
shoes: Asics 2

Orienteering 10:44 [5] 2.98 km (3:36 / km)
shoes: Asics 2

Mass start

Orienteering 4:00 [1] 0.54 km (7:24 / km)
shoes: Asics 2

Running 11:35 [1] 1.53 km (7:34 / km)
shoes: Karrimor Road 2

With Gernot

4 PM

Running 3:42 [1] 0.6 km (6:10 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 55:01 [3] 11.24 km (4:54 / km)
shoes: Inov8 X-Talon 212 v2

Lapa
Mass start with 3 loops.
After the initial few controls in group tucked in behind Fredrik for a few controls before leading him round the rest of the course. Maybe the best I've orienteered for a long time.

Running 12:36 [1] 2.37 km (5:19 / km)
shoes: Inov8 X-Talon 212 v2

Wednesday Feb 22, 2017 #

7 AM

Drills 15:00 [1]

10 AM

Running 12:51 [1] 2.22 km (5:47 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 51:00 [2] 7.83 km (6:31 / km)
shoes: Inov8 X-Talon 212 v2

Arez
Forgotten just how good these areas in the Portuguese mountains are!

5 PM

Running 5:48 [1] 1.03 km (5:38 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 50:43 [2] 6.03 km (8:25 / km)
shoes: Inov8 X-Talon 212 v2

Herdade do Pereiro
Windows (control circle only).
Western end crazy hard.

Tuesday Feb 21, 2017 #

7 AM

Drills 15:00 [0]

10 AM

Running 10:32 [1] 1.96 km (5:22 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 10:47 [4] 2.13 km (5:04 / km)
shoes: Inov8 X-Talon 212 v2

Peredes, no paths
Mass start training, 2 halves.
First half with Linne as well.

Orienteering 13:06 [5] 2.78 km (4:43 / km)
shoes: Inov8 X-Talon 212 v2

Running 13:48 [1] 2.04 km (6:46 / km)
shoes: Inov8 X-Talon 212 v2

5 PM

Orienteering 30:56 [2] 3.9 km (7:56 / km)
shoes: Inov8 X-Talon 212 v2

Quinta das Lavandas
Back in the mountains around Castelo de Vide.

Running 25:44 [2] 4.84 km (5:19 / km)
shoes: Karrimor Road 2

Ran back to the hotel with Matthias.

Monday Feb 20, 2017 #

7 AM

Drills 15:00 [0]

10 AM

Running 12:46 [2] 2.37 km (5:23 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 1:14:15 [2] 9.28 km (8:00 / km)
shoes: Inov8 X-Talon 212 v2

Dunas da Rainha
Multi technique

4 PM

Running 5:44 [2] 1.05 km (5:28 / km)
shoes: Inov8 X-Talon 212 v2

Dunas da Rainha
Multi technique

Orienteering 1:02:03 [2] 7.37 km (8:25 / km)
shoes: Inov8 X-Talon 212 v2

Praia de Vieira
Middle - No paths

Running 5:58 [1] 1.11 km (5:23 / km)
shoes: Inov8 X-Talon 212 v2

Sunday Feb 19, 2017 #

8 AM

Running 9:41 [2] 1.77 km (5:28 / km)
shoes: Karrimor Road 2

Running 5:31 [2] 0.99 km (5:34 / km)
shoes: Karrimor Trail

Orienteering 31:30 [3] 7.34 km (4:17 / km)
shoes: Karrimor Trail

Armagh Urban Race
Cruised round.
http://www.lvo.routegadget.co.uk/rg2/#300

Running 16:16 [2] 3.05 km (5:20 / km)
shoes: Karrimor Trail

9 PM

Running 15:11 [1] 2.79 km (5:27 / km)
shoes: Karrimor Road 2

Easy jog when I got to the hotel.

Saturday Feb 18, 2017 #

8 AM

Running 15:53 [2] 3.01 km (5:17 / km)
shoes: Karrimor Road 2

11 AM

Running 13:57 [2] 2.85 km (4:54 / km)
shoes: Karrimor Road 2

Drills 5:00 [1]

Orienteering 17:29 [4] 4.4 km (3:58 / km)
shoes: Inov8 X-Talon 212 v2

Armagh City North
Sprint Heat 1
Careful on the slippery surface at start.

Running 10:15 [2] 1.89 km (5:25 / km)
shoes: Karrimor Road 2

3 PM

Running 14:53 [2] 2.92 km (5:06 / km)
shoes: Karrimor Road 2

Running 1:25 [1] 0.27 km (5:15 / km)
shoes: Inov8 X-Talon 190 no.3

Orienteering 14:30 [5] 4.06 km (3:34 / km)
shoes: Inov8 X-Talon 190 no.3

Armagh City
Sprint Final

http://www.niorienteering.org.uk/wp-content/upload...
http://www.niorienteering.org.uk/2017-results/

Running 13:29 [1] 2.39 km (5:38 / km)
shoes: Karrimor Road 2

Friday Feb 17, 2017 #

11 AM

Running 20:08 [2] 4.25 km (4:44 / km)
shoes: Karrimor Trail

Orienteering 31:50 [2] 6.3 km (5:03 / km)
shoes: Karrimor Trail

Craigavon
Sprint training

6 PM

Running 16:49 [2] 3.15 km (5:20 / km)
shoes: Karrimor Road 2

Orienteering 17:19 [3] 4.03 km (4:18 / km)
shoes: Inov8 X-Talon 212 v2

Hill of Infinity
Armagh Night Sprint
Mass Start - Heat 3

Running 7:59 [1] 1.39 km (5:45 / km)
shoes: Inov8 X-Talon 212 v2

Running 5:46 [1] 0.93 km (6:12 / km)
shoes: Karrimor Road 2

Thursday Feb 16, 2017 #

8 AM

Running 22:27 [2] 4.01 km (5:36 / km)
shoes: Karrimor Road 2

A few laps of the course.

7 PM

Running 14:46 [2] 2.82 km (5:14 / km)
shoes: Karrimor Road 2

Drills 5:00 [1]

Running 5:23 [2] 1.09 km (4:56 / km)
shoes: Asics 2

Including 3 strides

Running 14:56 [5] 5.0 km (2:59 / km)
shoes: Asics 2

Armagh 5k
Sub 15 at last! Crazy race, so many people. Started a couple of rows too far back (5-6 rows back from front) but hard to tell running this race for first time. So got a bit boxed into a slow pace on the first lap after the initial sprint at the start and 3/4 of way round first lap started overtaking people. Saw Jonny and Will half way through second lap and after them didn't do so much overtaking. Could see Oystein a few places ahead so thought I must be pacing it ok. Then just sat in waiting for the pain to start but it was surprisingly comfortable (or maybe I was distracted by not tripping over the other people around me). Decided I needed to start running harder just before we went under for one lap to go as making sub 15 was on but tight and overtook Oystein. Not long after the last lap started it the hard work began. With half a lap left Oystein came back level with me and from then on he slowly starting pulling away. When I could first make out the clock above the finish didn't think I was going to make it but dug made it. 14.56 - exactly the time I'd predicted before I started the race!

Running 16:29 [2] 2.77 km (5:57 / km)
shoes: Asics 2

Running 4:12 [1] 0.62 km (6:46 / km)
shoes: Asics 2

Wednesday Feb 15, 2017 #

8 AM

Running 31:06 [2] 6.56 km (4:44 / km)
shoes: Karrimor Road 2

Tuesday Feb 14, 2017 #

12 PM

Running 24:11 [2] 4.57 km (5:18 / km)
shoes: Karrimor Road 2

Drills 10:00 [1]

Running 1:00 [5] 0.4 km (2:30 / km)

Running 1:12 [3] 0.4 km (3:00 / km)
shoes: Asics 2

Running 18:38 [2] 3.44 km (5:25 / km)
shoes: Karrimor Road 2

Monday Feb 13, 2017 #

5 PM

Strength and Conditioning 30:00 [1]

Sunday Feb 12, 2017 #

10 AM

Running 15:38 [2] 2.73 km (5:44 / km)
shoes: Karrimor Road 2

Running 5:30 [2] 1.02 km (5:24 / km)
shoes: Inov8 X-Talon 212 v2

Including 4 strides.

Orienteering 16:10 [4] 4.1 km (3:57 / km)
shoes: Inov8 X-Talon 212 v2

Newcastle Uni
Sprint training in Newcastle. Main (and first) session of the day was sprint race round the uni. Weather was disgusting. Mostly good, a few sub-optimal route choice and one poor plan mistake. Otherwise going well.

Running 4:07 [1] 0.66 km (6:14 / km)
shoes: Inov8 X-Talon 212 v2

1 PM

Orienteering 9:33 [1] 1.54 km (6:12 / km)
shoes: Inov8 X-Talon 212 v2

Killingworth
Line

Orienteering 16:34 [2] 3.29 km (5:02 / km)
shoes: Inov8 X-Talon 212 v2

Bubbles - planning ahead training.

Running 4:58 [2] 0.86 km (5:47 / km)
shoes: Inov8 X-Talon 212 v2

Felt bad.
Went to Morrisons
Felt marginally better.

Orienteering 11:00 [4] 2.74 km (4:01 / km)
shoes: Inov8 X-Talon 212 v2

Changed session plan and ran last 11 controls hard.
Map wasn't that legible and made one 20s mistake near end misreading alleys.

2 PM

Orienteering 12:37 [1] 1.99 km (6:20 / km)
shoes: Inov8 X-Talon 212 v2

Cramlington
Line

Orienteering 18:08 [2] 3.21 km (5:39 / km)
shoes: Inov8 X-Talon 212 v2

Short legs / long leg x3

Orienteering 7:28 [1] 1.26 km (5:56 / km)
shoes: Inov8 X-Talon 212 v2

Saturday Feb 11, 2017 #

10 AM

Running 18:02 [2] 2.79 km (6:28 / km)
shoes: Oroc 280 no.3

Orienteering 45:45 [3] 5.58 km (8:12 / km)
shoes: Oroc 280 no.3

Forest X
Took a while to get going but flowing well and enjoying it in the last 2km.
Ridiculously wet underfoot.

Running 13:07 [2] 2.6 km (5:03 / km)
shoes: Oroc 280 no.3

1 PM

Running 11:28 [1] 1.89 km (6:04 / km)
shoes: Oroc 280 no.3

Orienteering 33:09 [2] 4.93 km (6:43 / km)
shoes: Oroc 280 no.3

Torver Back Common
Unofficial. Took pooboy for physio so thought I may as well have a run round whilst I was there.

5 PM

Running 32:20 [2] 5.72 km (5:39 / km)
shoes: Karrimor Trail

Loop up the valley from Elterwater.

Friday Feb 10, 2017 #

10 AM

Running 19:23 [2] 3.77 km (5:08 / km)
shoes: Karrimor Trail

Running 2:03 [1] 0.36 km (5:42 / km)
shoes: Oroc 280 no.3

Orienteering 31:33 [2] 3.9 km (8:05 / km)
shoes: Oroc 280 no.3

Tarn Hows
Not a bit of this area I recognised. Fairly straightforward.

Running 1:29 [1] 0.28 km (5:18 / km)
shoes: Oroc 280 no.3

Running 6:50 [1] 1.34 km (5:06 / km)
shoes: Karrimor Trail

5 PM

Running 20:34 [2] 3.79 km (5:26 / km)
shoes: Karrimor Trail

Orienteering 47:35 [2] 4.87 km (9:46 / km)
shoes: Oroc 280 no.3

White Moss
New area for me (I think). Interesting at night. Mass start but ran past one without seeing it so didn't run with anyone after that.

Thursday Feb 9, 2017 #

10 AM

Badminton 1:15:00 [1]

3 PM

Running 16:13 [2] 2.94 km (5:31 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 28:50 [2] 3.06 km (9:25 / km)
shoes: Inov8 X-Talon 212 v2

Graythwaite

Running 16:13 [2] 2.99 km (5:25 / km)
shoes: Inov8 X-Talon 212 v2

5 PM

Running 30:25 [2] 6.02 km (5:03 / km)
shoes: Inov8 X-Talon 212 v2

Wednesday Feb 8, 2017 #

10 AM

Orienteering 1:10:04 [2] 8.25 km (8:30 / km)
shoes: Inov8 X-Talon 212 v2

Blake Holme & Gummer's How

Running 7:50 [2] 1.2 km (6:32 / km)
shoes: Inov8 X-Talon 212 v2

5 PM

Running 16:12 [2] 3.01 km (5:23 / km)
shoes: Karrimor Road 2

Orienteering 26:29 [3] 4.8 km (5:31 / km)
shoes: Inov8 X-Talon 212 v2

Windermere
Urban + Woods

Running 9:11 [2] 1.58 km (5:49 / km)
shoes: Karrimor Road 2

Tuesday Feb 7, 2017 #

11 AM

Running 18:22 [2] 3.31 km (5:33 / km)
shoes: Karrimor Road 2

Drills 8:00 [1]

Running 3:21 [1] 0.56 km (5:59 / km)
shoes: Karrimor Road 2

Orienteering 10:47 [4] 2.64 km (4:05 / km)
shoes: Karrimor Road 2

Windermere

Running 3:14 [1] 0.52 km (6:13 / km)
shoes: Karrimor Road 2

Running 3:34 [5] 1.26 km (2:50 / km)
shoes: Karrimor Road 2

With Spongey on ~315m gravel track in Windermere
4x1 lap
2x2 laps
4x1 lap
1min rest between reps and ~3mins between sets

55, 53, 53, 53 (changed shoes)
1.52, 1.48
51, 51, 51, 51

Running 7:04 [5] 2.52 km (2:48 / km)
shoes: Karrimor Trail

Running 11:29 [2] 2.06 km (5:34 / km)
shoes: Karrimor Trail

6 PM

Running 12:21 [1] 1.88 km (6:34 / km)
shoes: Oroc 280 no.3

Orienteering 35:13 [2] 3.16 km (11:09 / km)
shoes: Oroc 280 no.3

Forge Falls

Running 2:31 [1] 0.45 km (5:36 / km)
shoes: Oroc 280 no.3

Monday Feb 6, 2017 #

8 AM

Running 15:54 [2] 3.06 km (5:12 / km)
shoes: Karrimor Trail

With strides

10 AM

Running 13:24 [1] 2.4 km (5:35 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 52:00 [3] 8.5 km (6:07 / km)
shoes: Inov8 X-Talon 212 v2

Trains on sand dunes.

Running 11:00 [2] 1.81 km (6:05 / km)
shoes: Inov8 X-Talon 212 v2

1 PM

Orienteering 1:04:14 [2] 7.8 km (8:14 / km)
shoes: Inov8 X-Talon 212 v2

Sunday Feb 5, 2017 #

10 AM

Running 11:12 [2] 2.17 km (5:10 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 44:52 [2] 6.79 km (6:36 / km)
shoes: Inov8 X-Talon 212 v2

The Colonel's Drive
Graythwaite

Running 13:45 [1] 2.39 km (5:45 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 26:14 [3] 4.18 km (6:17 / km)
shoes: Inov8 X-Talon 212 v2

Bishop Woods

Running 4:22 [1] 0.75 km (5:49 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 37:28 [2] 3.74 km (10:01 / km)
shoes: Inov8 X-Talon 212 v2

Graythwaite

Saturday Feb 4, 2017 #

11 AM

Running 1:02:00 [2] 12.0 km (5:10 / km)
shoes: Inov8 X-Talon 212 v2

From Elvanfoot with GG and Spongey. Plan was for some hills but weather and pace to valley end weren't good enough so looped back round valley to car.

7 PM

Running 15:54 [2] 2.79 km (5:42 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 42:59 [2] 4.25 km (10:07 / km)
shoes: Oroc 280 no.3

Stony Hazel
Night O. Bilbo training map - no paths/walls. Really nice, especially the north half.

Running 19:21 [1] 2.31 km (8:23 / km)
shoes: Oroc 280 no.3

Collecting controls.

Friday Feb 3, 2017 #

11 AM

Running 1:14:14 [1] 14.61 km (5:05 / km)
shoes: Karrimor Trail

Body hasn't been feeling great this week, actually felt much better doing more training at altitude. So a very easy run exploring Doune and surroundings before the next training camp!

4 PM

Strength and Conditioning 30:00 [1]

Thursday Feb 2, 2017 #

8 AM

Running 31:05 [1] 5.78 km (5:23 / km)
shoes: Karrimor Trail

Along the riverside path

6 PM

Running 27:02 [1] 5.1 km (5:18 / km)
shoes: Karrimor Road 2

Running 14:16 [4] 4.76 km (3:00 / km)
shoes: Karrimor Road 2

7 x laps of Memorial Park ~680m
Starting every 3 mins.

2.06
2.02
2.01
2.01
2.02
2.02
2.02

Running 18:04 [2] 3.61 km (5:00 / km)
shoes: Karrimor Road 2

Wednesday Feb 1, 2017 #

8 AM

Running 16:54 [1] 3.03 km (5:35 / km)
shoes: Karrimor Road 2

Badminton 55:00 [1]

0-6 again! Last one did at least go to a tiebreak.

Running 16:50 [1] 3.09 km (5:27 / km)
shoes: Karrimor Road 2

6 PM

Running 20:13 [1] 3.66 km (5:31 / km)
shoes: Inov8 X-Talon 212 v2

Loop of the park.

Orienteering 1:03:41 [2] 8.96 km (7:06 / km)
shoes: Inov8 X-Talon 212 v2

Kings Park with Lewis, GG and Spongey

Running 17:56 [1] 3.01 km (5:57 / km)
shoes: Inov8 X-Talon 212 v2

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