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Training Log Archive: Shminty

In the 28 days ending Feb 28, 2019:

activity	#	time	miles		km		+m
Running	46	29:04:17	220.34	(7:55)	354.61	(4:55)	150
Orienteering	20	17:18:15	102.99	(10:05)	165.74	(6:16)	1800
Strength and Conditioning	9	4:15:00
Cross Trainer	3	1:20:23
Drills	5	25:00
Total	55	52:22:55	323.33		520.35		1950
[1-5]	54	52:12:55

2:58

0:00

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Thursday Feb 28, 2019 #

9 AM

Running 18:23 [1] 3.57 km (5:09 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Running 14:45 [5] 4.4 km (3:21 / km)
shoes: Asics Nimbus 18

O Track Test
4.4km with a mixture of 100-800m turning between each one.
Felt sick afterwards, not enough time after breakfast.

Trying an interval block over the next 10 days. Then will rerun this test.

Running 16:36 [1] 2.99 km (5:33 / km)
shoes: Asics Nimbus 18

8 PM

Running 46:24 [1] 8.87 km (5:14 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 35:00 [1]

Increasing weight, reducing reps

Half Squats 6x3sets 110,115, 115, 120kg
Step Ups 8x3sets 45,45,50kg
Deadlifts 6x3sets 40kg
Jump Squats 6x3 20,40,40kg
Medicine Ball balancing (~10mins) 5kg(normal) ball

Wednesday Feb 27, 2019 #

3 PM

Running 1:20:46 [1] 15.7 km (5:09 / km)
shoes: Asics Trail Shoe

Darn walk to Dunblane
Checking some control sites
Back over the fields and Gallow Hill
Ages since I did this loop.

Tuesday Feb 26, 2019 #

10 PM

Strength and Conditioning 10:00 [1]

Monday Feb 25, 2019 #

9 AM

Orienteering 1:17:27 [1] 9.23 km (8:23 / km)
shoes: VJ Bold

Tonguclu

Sunday Feb 24, 2019 #

8 AM

Running 15:41 [1] 2.7 km (5:49 / km)
shoes: Asics Nimbus 18

12 PM

Running 12:00 [1] 2.13 km (5:38 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 1:22:40 [4] 15.47 km (5:21 / km)
shoes: Inov8 X-Talon 212 v3

Gebiz
Long(ish) WRE
Really nice area. Not that hard but made some basic mistakes.

6 PM

Orienteering 25:27 [1] 4.87 km (5:14 / km)
shoes: Asics Nimbus 18

Antalya Old Town

Saturday Feb 23, 2019 #

8 AM

Running 15:07 [1] 2.61 km (5:48 / km)
shoes: Asics Nimbus 18

11 AM

Running 20:00 [1] 3.75 km (5:20 / km)
shoes: VJ Bold

Drills 5:00 [1]

Orienteering 32:36 [4] 7.12 km (4:35 / km)
shoes: VJ Bold

Lara East
Middle WRE

Semi open sand dunes. Generally used the veg to navigate off.
Better than yesterday.

Running 16:59 [1] 3.0 km (5:40 / km)
shoes: VJ Bold

4 PM

Running 23:27 [1] 4.5 km (5:13 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 24:12 [1] 3.93 km (6:09 / km)
shoes: Inov8 X-Talon 212 v3

Rerunning some of the morning race.

Friday Feb 22, 2019 #

8 AM

Running 16:49 [1] 3.04 km (5:32 / km)
shoes: Asics Nimbus 18

12 PM

Running 10:51 [1] 1.83 km (5:56 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 1:53:40 [4] 18.23 km (6:14 / km) +680m 5:15 / km
shoes: Inov8 X-Talon 212 v3

Eksili
Long WRE

Ok except for burning a lot of time in the greenish rocky slope. Ankles rolling quite a bit so was holding something back on the downhills.

5 PM

Orienteering 25:20 [1] 4.38 km (5:47 / km)
shoes: Asics Nimbus 18

Expo 2016

Lot's of small buildings, canopies, trees, walls, grass roofs and the occasional cactus if you weren't careful. A race here would have been good!

Thursday Feb 21, 2019 #

10 AM

Running 5:16 [1] 0.9 km (5:51 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 1:43:37 [2] 11.53 km (8:59 / km)
shoes: Inov8 X-Talon 212 v3

Selge

Woah. Probably in the top 10 areas I've been to. Long drive up a very steep rocky mountain and then at about 900m in 'levels off' with terraces and fields.

First section of the course in a very ruined city, best preserved building is the amphitheatre which is still mostly intact and can hold 5000 people, the current village had probably 100 people...

Second section was really rocky with many rock pillars. Quite hard to interpret the map at times.

Running 6:20 [1] 1.1 km (5:45 / km)
shoes: Inov8 X-Talon 212 v3

5 PM

Orienteering 1:03:27 [1] 9.89 km (6:25 / km)
shoes: Inov8 X-Talon 212 v3

Kumkoy

Partially flooded sand dune forest.

Wednesday Feb 20, 2019 #

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, 2019 #

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, 2019 #

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, 2019 #

10 PM

Strength and Conditioning 10:00 [0]

Long day travelling to Turkey

Saturday Feb 16, 2019 #

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, 2019 #

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

Thursday Feb 14, 2019 #

11 AM

Running 6:42 [1] 1.1 km (6:05 / km)
shoes: Kalenji Trail

Falkland Mapping

5 PM

Running 12:27 [1] 2.04 km (6:06 / km)
shoes: Kalenji Trail

8 PM

Running 27:47 [2] 6.18 km (4:30 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 40:00 [1]

Half Squats 10x3sets 110,110, 115kg
Step Ups 8x3sets 40,40,45kg
Deadlifts 10x3sets 35,35,37.5kg
Medicine Ball balancing (~10mins) 5kg(normal) ball
Lunges onto bosu with bar

Running 13:14 [1] 2.65 km (5:00 / km)
shoes: Asics Nimbus 18

Wednesday Feb 13, 2019 #

9 AM

Running 1:11:31 [1] 11.95 km (5:59 / km)
shoes: Asics Trail Shoe

Dumyat - updating the map.

6 PM

Running 10:57 [1] 2.13 km (5:08 / km)
shoes: VJ Bold

Orienteering 1:00:05 [3] 9.57 km (6:17 / km)
shoes: VJ Bold

Devilla
Bit more phyiscal underfoot than I expected so not able to get HR as high as hoped. Followed GG for much of the second half.

Running 11:05 [1] 2.11 km (5:15 / km)
shoes: VJ Bold

Tuesday Feb 12, 2019 #

5 PM

Running 1:01:43 [2] 14.04 km (4:24 / km)
shoes: Asics Nimbus 18

Monday Feb 11, 2019 #

8 PM

Cross Trainer 8:00 [1]

Waiting for some space on the bars, never seen the gym so busy!

Strength and Conditioning 35:00 [1]

Half Squats 10x3sets 110,110, 115kg
Step Ups 8x3sets 40,40,42.5kg
Deadlifts 10x3sets 35,35,37.5kg / Hip Flexors ~ 10 9kg, 8, 11kg, 6 14kg, 4 16kg
Medicine Ball balancing (~10mins) 5kg(normal) ball

Sunday Feb 10, 2019 #

11 AM

Running 23:07 [1] 4.72 km (4:54 / km)
shoes: Asics Nimbus 18

Running 2:34 [1] 0.5 km (5:08 / km)
shoes: VJ Bold

Orienteering 54:07 [4] 9.59 km (5:39 / km)
shoes: VJ Bold

Anagach = Great

Running 10:41 [1] 1.97 km (5:25 / km)
shoes: VJ Bold

Running 1:06:39 [2] 14.27 km (4:40 / km)
shoes: Asics Nimbus 18

Extra 'warm down' with Nixon

Saturday Feb 9, 2019 #

7 AM

Running 25:24 [1] 4.97 km (5:07 / km)
shoes: Asics Nimbus 18

9 AM

Running 1:03:38 [1] 11.32 km (5:37 / km)
shoes: Inov8 X-Talon 212 v3

Putting out controls at Colzium. A rush as normal but not (mostly) my fault this time!

1 PM

Running 33:00 [1] 5.98 km (5:31 / km)
shoes: Inov8 X-Talon 212 v3

Collecting in.

Thought I might go for a long run today but after 17km of control moving...

Friday Feb 8, 2019 #

10 AM

Running 14:18 [1] 2.84 km (5:02 / km)
shoes: Asics Nimbus 18

Running 15:00 [4] 4.7 km (3:11 / km)
shoes: Asics Nimbus 18

4x5mins
3mins
2mns
1min recoveries

Treadmill...

3.15 for first an 3.10s after (1 degree incline)

Worked a bit harder than I was anticipating. Was exhausted at end, stumbled around the gym for 5 minutes afterwards before shuffling home.

Running 10:00 [5] 3.15 km (3:10 / km)
shoes: Asics Nimbus 18

Running 14:00 [1] 2.65 km (5:17 / km)
shoes: Asics Nimbus 18

Running 12:33 [1] 2.54 km (4:56 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Pre session

7 PM

Running 41:35 [1] 8.65 km (4:48 / km)
shoes: Asics Nimbus 18

Thursday Feb 7, 2019 #

8 AM

Running 1:00:07 [2] 14.3 km (4:12 / km)
shoes: Asics Nimbus 18

8 PM

Running 43:34 [1] 8.94 km (4:52 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 35:00 [1]

Half Squats 10x3sets 105,105, 110kg
Step Ups 8x3sets 40kg
Deadlifts 10x3sets 35,35,37.5kg / Hip Flexors 3x10 - 9kg
Medicine Ball balancing (~10mins) 6kg ball

Wednesday Feb 6, 2019 #

9 AM

Running 1:00:21 [2] 13.7 km (4:24 / km)
shoes: Asics Nimbus 18

6 PM

Running 7:39 [1] 1.64 km (4:40 / km)
shoes: Asics Nimbus 18

Running 5:23 [1] 0.9 km (5:59 / km)
shoes: VJ Bold

Orienteering 36:40 [4] 6.86 km (5:21 / km)
shoes: VJ Bold

Running 18:06 [1] 3.53 km (5:08 / km)
shoes: VJ Bold

Tuesday Feb 5, 2019 #

9 AM

Running 32:42 [1] 6.47 km (5:03 / km)
shoes: Inov8 X-Talon 212 v3

4 PM

Running 14:41 [1] 2.6 km (5:39 / km)
shoes: Kalenji Trail

Running back to my car after mapping for Scottish Spring.

Whilst mapping found a huge rootstock, about 7 metres high!

5 PM

Running 34:33 [2] 8.06 km (4:17 / km)
shoes: Asics Nimbus 18

Dunfermline

Monday Feb 4, 2019 #

9 AM

Cross Trainer 12:23 [1]

Strength and Conditioning 35:00 [1]

Half Squats 10x3sets 105,105, 110kg
Step Ups 8x3sets 37.5,37.5,40kg
Deadlifts 10x3sets 35kg / Hip Flexors 3x10 - 9kg
Medicine Ball balancing (~10mins)

7 PM

Cross Trainer 1:00:00 [2]

Sunday Feb 3, 2019 #

11 AM

Running 16:10 [1] 3.35 km (4:50 / km)
shoes: Asics Trail Shoe

Orienteering 14:53 [4] 3.95 km (3:46 / km)
shoes: Asics Trail Shoe

Scottish Sprint Champs
Uphall North

Running 10:39 [1] 2.16 km (4:56 / km)
shoes: Asics Trail Shoe

1 PM

Running 18:37 [2] 3.76 km (4:57 / km)
shoes: Asics Trail Shoe

Orienteering 13:50 [4] 3.8 km (3:38 / km)
shoes: Asics Trail Shoe

Uphall South

Running 15:12 [1] 3.01 km (5:03 / km)
shoes: Asics Trail Shoe

Saturday Feb 2, 2019 #

8 AM

Running 21:48 [1] 4.25 km (5:08 / km)
shoes: Asics Nimbus 18

6 PM

Running 11:42 [1] 2.47 km (4:44 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 52:19 [4] 10.28 km (5:05 / km)
shoes: Inov8 X-Talon 212 v3

Scottish Night Champs
John Muir Country Park

Big mistake on 9. Haven't made one that big in ...? Basically I ran very close to it without seeing it and didn't go back to look in that area again thinking it wasn't there.

Even without that was pretty scrappy.

Running 10:57 [1] 2.1 km (5:13 / km)
shoes: Inov8 X-Talon 212 v3

Friday Feb 1, 2019 #

8 AM

Running 59:45 [2] 14.33 km (4:10 / km)
shoes: Asics Nimbus 18

7 PM

Running 26:08 [1] 5.1 km (5:07 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 25:00 [1]

3x 10 situps, 10 twisted situps, 10 pressups
3 x side/front planks (~2mins each set)
Lunges onto bosu ~20
Medicine Ball balancing (~5mins) +

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