Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 28 days ending Feb 28, 2018:

activity	#	time	miles		km		+m
Running	52	39:33:31	328.69	(7:13)	528.98	(4:29)	740
Orienteering	13	5:24:11	37.24	(8:42)	59.93	(5:25)	190
Strength and Conditioning	9	3:15:00
Drills	6	35:00
Total	53	48:47:42	365.93		588.91		930
[1-5]	53	48:27:42

2:57

0:00

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Wednesday Feb 28, 2018 #

8 AM

Running 1:35:14 [2] 19.97 km (4:46 / km) +300m 4:26 / km
shoes: Kalenji Trail

Up on the bike road towards Dunblane, then up to the Sheriffmuir pub, back down to the Uni Loch and home. Varying levels of snow. Couple of km of unspoilt snow, very nice.

6 PM

Running 1:02:03 [2] 11.6 km (5:21 / km)
shoes: Kalenji Trail

Gym was closed... so decided on some snowy hills for strength training. Went some new places. Minewoods, golf course (first time), straight across fields/woods to Pendreich forest car park. Through the Uni, Wallace Monument, home.

Strength and Conditioning 20:00 [0]

Single leg squats
15 mins wobble board

Tuesday Feb 27, 2018 #

8 AM

Running 56:56 [2] 11.65 km (4:53 / km) +230m 4:27 / km
shoes: Kalenji Trail

Over Abbey Craig, Uni, Hermitage Woods checking courses for Saturday event.

6 PM

Running 27:11 [2] 6.31 km (4:18 / km)
shoes: Brooks 10

Running 18:00 [4] 5.82 km (3:06 / km)
shoes: Brooks 10

On the playing fields in the snow.
1,2,3,2,1 1min off
2 sets
3mins between

Running 36:18 [2] 7.69 km (4:43 / km)
shoes: Brooks 10

Recs and home

Drills 10:00 [1]

Monday Feb 26, 2018 #

7 AM

Running 1:00:32 [2] 14.89 km (4:04 / km)
shoes: Brooks 10 #2

Stirling loop
Hills on Coneyhill Road 11.4>9.98!

8 PM

Running 26:48 [1] 5.25 km (5:06 / km)
shoes: Brooks 10 #2

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 100, 105, 110, 110
Step Ups 8 x3 - 40, 20, 42.5kg
Box Jumps 6 x3 25(?), 30 30inches
Blue Bosu ~10mins

Sunday Feb 25, 2018 #

10 AM

Running 14:11 [1] 2.66 km (5:20 / km)
shoes: Brooks 10 #2

Including 90s harder

Drills 5:00 [1]

Running 3:10 [2] 0.49 km (6:28 / km)
shoes: Asics

Strides

Orienteering 28:34 [5] 7.15 km (4:00 / km) +100m 3:44 / km
shoes: Asics

MOC Stage 3
Tarragona
~Middle Urban
Freddo 27.29 +1.05

Was a bit more interesting than I was expecting. Didn't lose much time. End came quicker than I thought, wish I'd pushed a bit harder earlier on! Still, surprised to be only a minute behind.

Running 28:35 [1] 5.17 km (5:32 / km)
shoes: Brooks 10 #2

Warm down with Henry around the town and then Erik by the sea.

Saturday Feb 24, 2018 #

12 PM

Running 13:41 [1] 2.53 km (5:25 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 1:11:23 [2] 10.57 km (6:45 / km)
shoes: Inov8 X-Talon 212 v3

MOC Day 2
Castillejos ?

Running 10:01 [1] 1.86 km (5:23 / km)
shoes: Inov8 X-Talon 212 v3

Friday Feb 23, 2018 #

8 AM

Running 30:37 [1] 6.1 km (5:01 / km)
shoes: Brooks 10 #2

Strength and Conditioning 15:00 [1]

Squats 6,6,6 60kg
6mins on bosu, jumping

7 PM

Running 11:50 [1] 2.57 km (4:36 / km)
shoes: Brooks 10 #2

Bit rushed
90s harder

Running 1:01 [1] 0.19 km (5:21 / km)
shoes: Inov8 X-Talon 190 no.3

Orienteering 19:55 [4] 4.73 km (4:13 / km)
shoes: Inov8 X-Talon 190 no.3

Montblanc
MOC Day 1

Nice area. Quite a few mistakes. Never really felt like I was racing, tired?

Running 17:04 [1] 3.02 km (5:39 / km)
shoes: Brooks 10 #2

Thursday Feb 22, 2018 #

7 AM

Running 14:55 [1] 2.61 km (5:43 / km)
shoes: Brooks 10 #2

10 AM

Running 15:21 [1] 2.8 km (5:29 / km)
shoes: Brooks 10 #2

To event from accom.
90s harder.

Drills 5:00 [1]

Running 3:03 [1] 0.59 km (5:10 / km)
shoes: Inov8 X-Talon 190 no.3

Strides and agility.

Orienteering 8:57 [5] 2.17 km (4:07 / km)
shoes: Inov8 X-Talon 190 no.3

Knockout Sprint
Quarter Final
6 runners

First 7 controls all common, then phi loop, then 2 further common controls.

Settled into about 4th after first couple of controls. Robbie leading but then went wrong to 7. He'd been on my forking so then just me and Jesse. He then disappeared after first loop so running alone. Got to end of phi 10-15 secs behind other group... Tried but couldn't catch. Top 3 to go through so missed out in 4th.

Running 11:23 [1] 2.27 km (5:01 / km)
shoes: Brooks 10 #2

3 PM

Running 10:47 [1] 2.23 km (4:50 / km)
shoes: Brooks 10 #2

90s harder

Drills 5:00 [1]

Running 5:50 [2] 1.19 km (4:54 / km)
shoes: Inov8 X-Talon 190 no.3

To start and strides.

Orienteering 8:24 [5] 2.12 km (3:58 / km)
shoes: Inov8 X-Talon 190 no.3

Semi KO
Runner choice - 3 different maps at start. You chose which gaffle to run (2 gaffled controls). Ruled one out quickly but then faffed picking between others. Should have chosen quicker and planned those legs.

In lead at end of gaffle. Overtaken by Eduardo and ran with him mostly to end. Took one different, slower, route...

Good fun.

Running 10:30 [1] 2.16 km (4:52 / km)
shoes: Brooks 10 #2

5 PM

Running 9:42 [2] 2.06 km (4:43 / km)
shoes: Brooks 10 #2

90s harder

Orienteering 8:37 [5] 2.02 km (4:16 / km)
shoes: Inov8 X-Talon 190 no.3

Final

No gaffling. Sat at the back too long and gap opened on uphill to 8 which I didn't see soon enough. Chasing back but overshot a covered alley back down to 10. So ended up last about 10s down on Robbie who won.

Running 10:58 [1] 1.99 km (5:31 / km)
shoes: Brooks 10 #2

Wednesday Feb 21, 2018 #

8 AM

Running 15:14 [1] 2.78 km (5:29 / km)
shoes: Brooks 10 #2

11 AM

Orienteering 28:46 [2] 5.55 km (5:11 / km)
shoes: Brooks 10 #2

Andorra

New country! Easy day. Only 90mins away. Took a different way home which had some great views but took an hour longer...

Running 11:23 [1] 2.36 km (4:49 / km)
shoes: Brooks 10 #2

3 PM

Orienteering 21:23 [1] 1.87 km (11:26 / km)
shoes: Inov8 X-Talon 212 v3

Malanyeu

Went to a forest on the way back. Steep, light green and snowy. Didn't do much.

Running 10:38 [1] 2.05 km (5:11 / km)
shoes: Inov8 X-Talon 212 v3

5 PM

Running 22:36 [2] 4.97 km (4:33 / km)
shoes: Brooks 10 #2

Strength and Conditioning 5:00 [1]

Dynamic squats
10, 8, 8 - 10, 30, 30kg

Tuesday Feb 20, 2018 #

7 AM

Running 15:56 [1] 2.89 km (5:31 / km)
shoes: Brooks 10 #2

9 AM

Running 11:57 [1] 2.48 km (4:49 / km)
shoes: Brooks 10 #2

Drills 5:00 [1]

Running 1:52 [1] 0.28 km (6:40 / km)
shoes: Inov8 X-Talon 190 no.3

90s hard

Orienteering 16:29 [5] 3.65 km (4:31 / km) +90m 4:01 / km
shoes: Inov8 X-Talon 190 no.3

Cardona
Qualifier

Nice are. Ok run. Didn't really feel like I got into top gear. Lost a bit on the long uphill leg.

Think this is the first time ever I've beaten Hubmann.

Running 14:55 [1] 2.91 km (5:08 / km)
shoes: Brooks 10 #2

5 PM

Running 14:28 [1] 2.99 km (4:50 / km)
shoes: Brooks 10 #2

90s hard

Running 3:41 [1] 0.66 km (5:35 / km)
shoes: Inov8 X-Talon 190 no.3

Strides and agility.

Orienteering 17:29 [4] 4.43 km (3:57 / km)
shoes: Inov8 X-Talon 190 no.3

Solsana
Final

Royally screwed this up. Was looking at part 2 map out of start. Should have stopped but by time I'd figured things out I'd overshot where I wanted to turn. Should have taken next right but decided to go left route... Didn't really improve from there.

Running 13:58 [1] 2.68 km (5:13 / km)
shoes: Brooks 10 #2

Monday Feb 19, 2018 #

10 AM

Running 18:03 [2] 3.86 km (4:41 / km)
shoes: Brooks 10 #2

With Algirdas

Orienteering 10:12 [4] 2.12 km (4:49 / km)
shoes: Asics

Gironella #2

Orienteering 12:21 [3] 2.78 km (4:27 / km)
shoes: Asics

Gironella #1
Easier than first

Orienteering 6:46 [4] 1.52 km (4:27 / km)
shoes: Asics

Microsprint

Running 5:39 [1] 0.95 km (5:57 / km)
shoes: Brooks 10 #2

3 PM

Running 10:09 [1] 1.89 km (5:22 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 31:00 [2] 4.44 km (6:59 / km)
shoes: Inov8 X-Talon 212 v3

Sant Marc
Forest/Scrub/Open area at 5000

Running 10:07 [1] 2.19 km (4:37 / km)
shoes: Inov8 X-Talon 212 v3

Sunday Feb 18, 2018 #

7 AM

Running 1:01:03 [2] 13.94 km (4:23 / km)
shoes: Brooks 10 #2

Saturday Feb 17, 2018 #

7 AM

Running 1:40:39 [2] 23.59 km (4:16 / km)
shoes: Brooks 10 #2

Long run round Chester

Friday Feb 16, 2018 #

2 PM

Running 1:00:43 [2] 13.79 km (4:24 / km)
shoes: Kalenji Trail

Chester. Round the old golf course, club house finally boarded up. Not much motivation today!

Thursday Feb 15, 2018 #

8 AM

Running 19:07 [2] 4.19 km (4:34 / km)
shoes: Brooks 10 #2

With John Beattie and Matt Crehan round the course loop.

7 PM

Running 10:02 [1] 2.12 km (4:44 / km)
shoes: Brooks 10 #2

Drills 5:00 [1]

Running 9:36 [2] 2.08 km (4:37 / km)
shoes: Brooks 10 #2

Including 90s hard and some strides.

Running 15:06 [5] 5.0 km (3:01 / km)
shoes: Asics

Armagh 5k

Not a great. Feels like I've trained well and consistantly since last year but doesn't seem like I've actually improved running wise...

Got into quite a bad place at the start, even after what I wrote last year, maybe 6-7 rows back. And the first lap seemed even worse, narrower than I remember and not sure why they'd coned off half the road round the top bend. Anyway should have run better from there. Unlike last year HR wasn't nearly as high this year either. Thought I'd seen Murray a couple of times during race but only worked out with 1.5 laps to go it was him (no brown vest!). With a lap to go I had 3mins to break 15 which would be a struggle, just focused on Murray's back but couldn't quite stay with him although wouldn't have made sub 15 anyway. Also took wrong size racing shoes with me, though not sure how much difference that would have made.

3.02, 3.00, 3.03, 3.05, 2.58.

Running 18:11 [1] 3.49 km (5:13 / km)
shoes: Asics

With Murray

Wednesday Feb 14, 2018 #

7 AM

Running 30:14 [2] 6.84 km (4:25 / km)
shoes: Brooks 10

Tuesday Feb 13, 2018 #

12 PM

Running 43:41 [2] 10.24 km (4:16 / km)

Strides at end.

Monday Feb 12, 2018 #

7 AM

Running 25:19 [1] 4.84 km (5:14 / km)
shoes: Brooks 10

Strength and Conditioning 20:00 [1]

Half Squats 5 x3 105, 105, 110
Step Ups 6 x3 - 42.5, 42.5, 45kg
Blue Bosu ~10mins

5 PM

Running 17:52 [2] 3.74 km (4:47 / km)
shoes: Brooks 10

Running 5:04 [5] 1.8 km (2:49 / km)
shoes: Asics 2

Short session before Armagh on Thurs. On the track with Matthew. He led the 4s and me the k.

400, 1000, 400

69, 2.51, 64

400m jog between

Running 6:08 [1] 0.85 km (7:13 / km)
shoes: Asics 2

Running 21:52 [1] 4.14 km (5:17 / km)
shoes: Brooks 10

Sunday Feb 11, 2018 #

10 AM

Running 1:11:39 [3] 18.78 km (3:49 / km) +100m 3:43 / km
shoes: Brooks 10

A nice shorter long run. Or so I thought. Almost like a session. Cam and Lewis were pushing the pace...

From the Uni along the Hillfoots road to Alva and back along the back undulating road into a slight headwind.

Saturday Feb 10, 2018 #

10 AM

Running 24:03 [1] 5.01 km (4:48 / km)
shoes: Brooks 10

Running 15:00 [5] 5.4 km (2:47 / km)
shoes: Brooks 10

1min on/off
x15

With Cam, Matthew and Kris

Charlton Road - 1km and 700m circuit, figure of 8.

Running 15:00 [1] 3.07 km (4:53 / km)
shoes: Brooks 10

Recs

Running 8:36 [1] 1.65 km (5:13 / km)
shoes: Brooks 10

Running 19:49 [1] 3.24 km (6:07 / km)
shoes: Brooks 10

Doing some filming round Abbey Craig with Kris for Scottish Spring.

5 PM

Running 26:54 [2] 6.03 km (4:28 / km)
shoes: Brooks 10

Friday Feb 9, 2018 #

7 AM

Running 1:30:01 [2] 21.86 km (4:07 / km)
shoes: Brooks 10

Standard Stirling loop, up to castle towards end.
Strides

8 PM

Running 27:03 [1] 5.25 km (5:09 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 105, 105, 105, 110
Step Ups 8 x3 - 42.5, 42.5, 45kg
Dynamic lunges 12 x3
Blue Bosu ~10mins

Thursday Feb 8, 2018 #

8 AM

Running 44:38 [2] 10.19 km (4:23 / km)
shoes: Brooks 10

7 PM

Running 19:00 [2] 4.16 km (4:34 / km)
shoes: Brooks 10

Running 12:22 [4] 3.81 km (3:15 / km) +110m 2:50 / km
shoes: Brooks 10

Central

15mins - Hills by track. Shorter than normal. 34-37s. Fair pace down compared with normal 45-50s. ~160m x11

Couple mins rest

15mins - Stride the bend, jog the bends. Took forever. Tiring but never lactating. All 16s except a couple of 17s. 10.5 laps.

Running 17:25 [1] 3.8 km (4:35 / km)
shoes: Brooks 10

Running 13:11 [1] 2.54 km (5:11 / km)
shoes: Brooks 10

Wednesday Feb 7, 2018 #

9 AM

Running 59:16 [2] 13.87 km (4:16 / km)
shoes: Brooks 10

Round the Carse and BoA.
Turnarounds at end 15.6,16.4>15.6

11 AM

Running 24:56 [1] 4.8 km (5:12 / km)
shoes: Brooks 10

Strength and Conditioning 25:00 [1]

Lunges 12
Squats 6x4 70, 70, 70, 75
Step Ups 8x3 40 40 42.5
Blue Bosu 10mins

6 PM

Orienteering 33:55 [2] 4.81 km (7:03 / km)
shoes: Oroc 280 no.3

Abbey Craig Night Event

Ran into 2 scared black sheep in some light green!

I look out my window at this area every day, first time I've been orienteering here. Nice little area and very runnable at the moment.

Tuesday Feb 6, 2018 #

8 AM

Running 45:17 [2] 10.24 km (4:25 / km)
shoes: Kalenji Trail

Snowy/icy on the pavements so did a couple of laps of the uni loch.

6 PM

Running 23:55 [2] 5.37 km (4:27 / km)
shoes: Brooks 10

Running 25:32 [4] 8.5 km (3:00 / km)
shoes: Brooks 10

Central
5 x 1mile (well 1.7km)
Starting every 7 mins
5.12, 5.06, 5.06, 5.04, 5.04

Running 12:45 [1] 1.88 km (6:47 / km)
shoes: Brooks 10

To start and recs

Running 22:34 [2] 5.11 km (4:25 / km)
shoes: Brooks 10

Monday Feb 5, 2018 #

7 AM

Running 1:00:53 [2] 14.93 km (4:05 / km)
shoes: Brooks 10

Stirling loop
Hills on Corneyhill Road. 12>10.07

8 PM

Running 27:52 [1] 5.24 km (5:19 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 100, 100, 100, 105
Step Ups 8 x3 - 40, 40, 42.5kg
Single leg squats 6 x3
Blue Bosu ~10mins

Sunday Feb 4, 2018 #

9 AM

Running 1:59:00 [2] 27.5 km (4:20 / km)
shoes: Kalenji Trail

With Matthew and Aiden.
Uni, Menstrie, Sheriffmuir pub, Old Glen Road
Blue sky and sun.

Saturday Feb 3, 2018 #

8 AM

Running 3:00 [1] 0.5 km (6:00 / km)
shoes: Brooks 10

9 AM

Running 19:02 [2] 4.25 km (4:29 / km)
shoes: Brooks 10

Running 15:44 [5] 5.04 km (3:07 / km)
shoes: Brooks 10

Strathclyde Parkrun

Parkrun pb but thought I'd run 15.30. Good group of us from Central. Ali was off at the start (normal). I felt quite comfortable at 2km and Aiden started pulling away from me, should of gone with him although he probably ran a bit quicker than I could of would have at least caught Sutherland an could have ran with him to the end instead of 10s behind him.

Running 6:00 [4] 1.92 km (3:08 / km)
shoes: Brooks 10

6x1min

Running 15:00 [1] 3.1 km (4:50 / km)
shoes: Brooks 10

Running 45:05 [2] 10.2 km (4:25 / km)
shoes: Brooks 10

Friday Feb 2, 2018 #

9 AM

Running 1:29:39 [2] 21.78 km (4:07 / km)
shoes: Brooks 10

Out to the other side of the motorway, up to Dunblane along the main road (first time running there, not that nice unsurpisngly), back down the cycleway, brief stop at home, loop through Cornton. Turnarounds to finish. 16.3>15.1

9 PM

Running 12:39 [1] 2.44 km (5:11 / km)
shoes: Brooks 10

Strength and Conditioning 20:00 [1]

Half Squats 6 x4 100, 100, 100, 105
Step Ups 8 x3 - 40, 40, 42.5kg
Blue Bosu ~10mins

Running 14:10 [1] 2.75 km (5:09 / km)
shoes: Brooks 10

Thursday Feb 1, 2018 #

11 AM

Running 15:07 [2] 3.2 km (4:43 / km)
shoes: Brooks 10

Running 25:00 [4] 7.61 km (3:17 / km)
shoes: Brooks 10

5x5mins
1min of
From top uni road, along to just the other wise of Menstrie (3 reps) and back. Wet, cold and windy.

Running 5:00 [1] 1.0 km (5:00 / km)
shoes: Brooks 10

Running 19:48 [1] 4.24 km (4:40 / km)
shoes: Brooks 10

6 PM

Running 30:42 [1] 6.46 km (4:45 / km)
shoes: Brooks 10

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