Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 29 days ending Feb 29, 2016:

activity	#	time	miles		km		+m
Running	50	47:07:54	349.58		562.6		920
Orienteering	13	6:30:26	51.1	(7:38)	82.24	(4:45)
Cycling	3	3:00:00
Strength and Conditioning	4	2:07:00
Total	57	58:45:20	400.69		644.84		920

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Monday Feb 29, 2016 #

12 PM

Running 1:02:14 [2] 12.45 km (5:00 / km)
shoes: Brooks 4

Sunday Feb 28, 2016 #

9 AM

Running 1:50:59 [2] 20.53 km (5:24 / km)
shoes: Brooks Cascadia 4 red

Peckforton with Duncan

5 PM

Running 32:14 [2] 6.47 km (4:59 / km)
shoes: Brooks 4

Saturday Feb 27, 2016 #

8 AM

Running 8:05 [2] 1.7 km (4:45 / km)
shoes: Inov8 X-talon 212

Running 16:36 [4] 5.03 km (3:18 / km)
shoes: Inov8 X-talon 212

Delamere Parkrun.

Running 20:45 [2] 4.05 km (5:07 / km)
shoes: Inov8 X-talon 212

10 AM

Running 13:00 [2] 2.38 km (5:28 / km)
shoes: Brooks 4

Orienteering 28:22 [4] 5.68 km (5:00 / km)
shoes: Inov8 X-talon 212

Delamere East
School League Event
Green

Running 11:06 [2] 2.1 km (5:17 / km)
shoes: Brooks 4

5 PM

Running 49:27 [2] 10.06 km (4:55 / km)
shoes: Brooks Cascadia 4 red

Friday Feb 26, 2016 #

3 PM

Cycling 1:00:00 [2]

5 PM

Strength and Conditioning 32:00 [1]

Thursday Feb 25, 2016 #

Note

New weekly rolling high, 200km+.

8 AM

Running 59:39 [2] 12.17 km (4:54 / km)
shoes: Brooks 4

6 PM

Running 16:21 [2] 3.04 km (5:23 / km)
shoes: Brooks Cascadia 4 red

Running 47:08 [3] 11.4 km (4:08 / km)
shoes: Brooks Cascadia 4 red

Appleton, Warrington Street Event
75min score
First 15m warming up, then a fartlek for 47 then easy back (except I sped up to nearly a sprint as time limit was approaching, 1sec late).
Didn't enjoy it and didn't really get the harder physical session I was hoping for. Amazing that even in this age we still have to use pen and paper for any type of o event.

C • Technology 2

Running 11:32 [2] 2.55 km (4:31 / km)
shoes: Brooks Cascadia 4 red

Wednesday Feb 24, 2016 #

8 AM

Running 1:00:00 [2] 12.1 km (4:58 / km)
shoes: Brooks Cascadia 4 red

3 PM

Running 1:31:31 [2] 18.51 km (4:57 / km)
shoes: Brooks 4

Upton, zoo, walls, roodee, walls, Hoole, greenway. Mental struggle.

Tuesday Feb 23, 2016 #

8 AM

Running 1:09:26 [2] 14.28 km (4:52 / km)
shoes: Brooks Cascadia 4 red

3 PM

Running 30:52 [2] 5.51 km (5:36 / km)
shoes: Inov8 X-talon 212

Frodsham Hill

Running 26:38 [4] 5.69 km (4:41 / km)
shoes: Inov8 X-talon 212

Snidley Moor
4 hill reps, steep at first and ending with bit of downhill.
Recovery was a bit too long.

Running 24:00 [2] 4.5 km (5:20 / km)
shoes: Inov8 X-talon 212

Monday Feb 22, 2016 #

8 AM

Running 1:18:49 [2] 16.55 km (4:46 / km)
shoes: Brooks 4

New route. Down canal then roads through to Mickle Trafford and back along the greenway.

4 PM

Running 1:19:02 [2] 15.95 km (4:57 / km)
shoes: Brooks Cascadia 4 red

Sunday Feb 21, 2016 #

10 AM

Running 10:15 [2] 1.78 km (5:46 / km)
shoes: Inov8 X-talon 212

Orienteering 30:30 [4] 5.36 km (5:41 / km)
shoes: Inov8 X-talon 212

Cooper's Hill
BUCS relay
4.9km
Running with Dave and Kris in spook team. Went off just before shuoc (Will) with Edinburgh (Sasha) a little bit behind.

Would like to say I dropped back so as not to influence the outcome (very close between Edinburgh and Sheffield). But messed it up and ran to wrong gaffle at 6. Then tried to catch up but had lost too much time.

Running 7:10 [2] 1.16 km (6:11 / km)
shoes: Inov8 X-talon 212

3 PM

Running 1:00:00 [2] 13.05 km (4:36 / km)
shoes: Brooks 4

Along the canal when I got back. 'Flying' along. Maybe due to the hard running earlier, the lack of hills, the warm weather (14C) or the frustration from this morning.

Saturday Feb 20, 2016 #

8 AM

Running 33:36 [2] 6.83 km (4:55 / km)
shoes: Brooks 4

Orienteering 13:04 [4] 3.69 km (3:32 / km)
shoes: Brooks 4

Ludlow
Sprint course
Last minute trip to BUCS so some sprint o training in a new area to make the most of it.

Running 5:47 [2] 1.18 km (4:54 / km)
shoes: Brooks 4

11 AM

Running 15:00 [2] 2.9 km (5:10 / km)
shoes: Inov8 X-talon 212

Orienteering 1:02:49 [4] 12.84 km (4:54 / km)
shoes: Inov8 X-talon 212

Moseley Green
Forest of Dean
BUCS
Ran a bit harder than I was expecting. Enjoyed it but then I normally do in this type of terrain. Lost time in lots of the circles, especially near start and straight after spectator. Took road to north on 6 but got distracted by malley and went in one track too early.

C • New Forest 3

Running 19:00 [2] 3.5 km (5:26 / km)
shoes: Inov8 X-talon 212

Friday Feb 19, 2016 #

8 AM

Running 1:11:29 [2] 14.76 km (4:51 / km)
shoes: Brooks Cascadia 4 red

Along the walls and across the river. Field path was frozen so good going unlike earlier in the week. Back through Eaton Park and beside the canal.

4 PM

Running 1:20:38 [2] 16.37 km (4:56 / km)
shoes: Brooks 4

Thursday Feb 18, 2016 #

8 AM

Strength and Conditioning 30:00 [1]

4 PM

Cycling 1:00:00 [2]

Wednesday Feb 17, 2016 #

7 AM

Running 29:59 [2] 6.0 km (5:00 / km)
shoes: Brooks Cascadia 4 red

10 AM

Running 14:50 [2] 3.11 km (4:46 / km)
shoes: Brooks Cascadia 4 red

Orienteering 24:12 [4] 6.41 km (3:47 / km)
shoes: Inov8 X-talon 212

Skelmersdale
Sprintervals with Danger.
New informal DangerMap. Nice area. Was wet so had to be extra careful on the corners (of which there were a lot). Looking forward to SELOC having this mapped formally.

Running 6:30 [5] 1.51 km (4:18 / km)
shoes: Inov8 X-talon 212

5x30secs to finish
191-199m

Running 13:12 [2] 2.84 km (4:39 / km)
shoes: Brooks Cascadia 4 red

4 PM

Running 50:27 [2] 10.37 km (4:52 / km)
shoes: Brooks Cascadia 4 red

Tripling it up. Zoo loop.

Tuesday Feb 16, 2016 #

8 AM

Running 1:21:21 [2] 16.94 km (4:48 / km)
shoes: Brooks Cascadia 4 red

4 PM

Running 1:09:49 [2] 14.24 km (4:54 / km)
shoes: Brooks Cascadia 4 red

with strides

Monday Feb 15, 2016 #

7 AM

Running 23:21 [2] 4.81 km (4:51 / km)
shoes: Brooks 4

10 AM

Running 2:18:00 [2] 21.0 km (6:34 / km) +920m 5:23 / km
shoes: Inov8 X-talon 212

Weather forecast was for sun today so took the opportunity to head over to Snowdonia for the first time in years with Duncan.

Parked at Aber Falls and went clockwise round the circuit of Drum, Foel Fras and Carnedd Gwenllian.

Snow on the tops and some great views deeper into Snowdonia.

Sunday Feb 14, 2016 #

10 AM

Running 13:13 [2] 2.78 km (4:45 / km)
shoes: Inov8 X-talon 212

Orienteering 11:47 [4] 3.32 km (3:33 / km)
shoes: Inov8 X-talon 212

ESG
Sprint Relay 2x2
Great training as Peter, Dave and me set off together on both legs with the lead alternating fairly frequently. Uncrossable walls and out of bounds areas varied between legs as which made things a bit more interesting!

Orienteering 11:38 [4] 3.06 km (3:48 / km)
shoes: Inov8 X-talon 212

Leg 2

Running 11:15 [2] 2.23 km (5:03 / km)
shoes: Inov8 X-talon 212

2 PM

Running 5:13 [2] 1.03 km (5:04 / km)
shoes: Brooks 4

Orienteering 27:44 [2] 4.94 km (5:37 / km)
shoes: Inov8 X-talon 212

Salford Quays
Corridor and talk-o with Fanni.

Running 2:13 [2] 0.42 km (5:17 / km)
shoes: Brooks 4

Orienteering 5:58 [4] 1.59 km (3:45 / km)
shoes: Brooks 4

Sprinterval 1

Orienteering 5:01 [4] 1.43 km (3:30 / km)
shoes: Brooks 4

Orienteering 4:30 [4] 1.2 km (3:45 / km)
shoes: Brooks 4

Sprinterval 3
(watch died)

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Brooks 4

Saturday Feb 13, 2016 #

11 AM

Orienteering 26:11 [2] 4.56 km (5:45 / km)
shoes: Brooks 4

Stockport
Elite Sprint Group Weekend

Corridor and 'missing' control circles on other side.

Running 11:42 [2] 2.24 km (5:13 / km)
shoes: Brooks 4

Orienteering 6:18 [4] 1.52 km (4:09 / km)
shoes: Inov8 X-talon 212

First sprinterval.

Running 9:42 [2] 2.11 km (4:36 / km)
shoes: Inov8 X-talon 212

Orienteering 6:34 [4] 1.65 km (3:59 / km)
shoes: Inov8 X-talon 212

Running 1:45 [2] 0.24 km (7:18 / km)
shoes: Inov8 X-talon 212

Orienteering 6:15 [4] 1.7 km (3:41 / km)
shoes: Inov8 X-talon 212

Running 2:02 [2] 0.37 km (5:30 / km)
shoes: Inov8 X-talon 212

Orienteering 3:14 [4] 0.84 km (3:51 / km)
shoes: Inov8 X-talon 212

4 PM

Running 24:24 [2] 4.56 km (5:21 / km)
shoes: Brooks 4

2.5m corridor round Chester. Planned 2 days ago but still managed to get bits wrong! Others thought it would be impossible but managed fine, all about distance judgement!

Friday Feb 12, 2016 #

4 PM

Running 1:07:40 [2] 13.41 km (5:03 / km)
shoes: Brooks Cascadia 4 red

Thursday Feb 11, 2016 #

9 AM

Strength and Conditioning 30:00 [1]

4 PM

Cycling 1:00:00 [2]

Wednesday Feb 10, 2016 #

8 AM

Running 1:43:38 [2] 20.25 km (5:07 / km)
shoes: Brooks Cascadia 4 red

With Duncan from Eaton Park Gate to Eccleston, back down the river (very wet!) and back through Hoole. Went down a new path from Lime Woods park which I never knew was there!

Tuesday Feb 9, 2016 #

8 AM

Running 29:46 [2] 6.03 km (4:56 / km)
shoes: Brooks Cascadia 4 red

3 PM

Running 15:00 [2] 2.97 km (5:03 / km)
shoes: Brooks Cascadia 4 red

Running 32:01 [4] 8.7 km (3:41 / km)
shoes: Brooks Cascadia 4 red

10mins hard 2.8km 3.35m/km
1min off
10mins 15s/15s 2.71km
1 min off
10mins hard 2.86km 3.30m/km

Again feeling flat especially on turnarounds - all felt very comfortable, wanted to go harder but couldn't. Maybe this is the result of lots of training plus not much speed work.

Running 14:31 [2] 2.92 km (4:58 / km)
shoes: Brooks Cascadia 4 red

Monday Feb 8, 2016 #

Note

Easy week

11 AM

Running 59:44 [2] 12.11 km (4:56 / km)
shoes: Brooks Cascadia 4 red

Sunday Feb 7, 2016 #

8 AM

Running 19:04 [2] 3.84 km (4:58 / km)
shoes: Brooks 4

10 AM

Running 16:01 [2] 3.39 km (4:43 / km)
shoes: Inov8 X-talon 212

Orienteering 15:39 [3] 3.73 km (4:12 / km)
shoes: Inov8 X-talon 212

Scottish Sprint Champs
Queensbury
Prologue
Feeling flat.

Running 16:56 [2]
shoes: Inov8 X-talon 212

1 PM

Running 8:53 [2] 1.98 km (4:29 / km)
shoes: Inov8 X-talon 212

Orienteering 16:29 [4] 4.1 km (4:01 / km)
shoes: Inov8 X-talon 212

The chase!
Jonny started a long way ahead and never saw him. Sasha started 7 secs behind and caught me at 2 as I misread the map. Good battle over the next few controls, eventually got away on the long leg close to the end.

Running 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov8 X-talon 212

8 PM

Running 53:15 [2] 11.3 km (4:43 / km)
shoes: Brooks 4

Back round Chester when I got home. Stomach feeling full and empty at the same time...weird.

Saturday Feb 6, 2016 #

8 AM

Running 1:30:11 [3] 18.44 km (4:53 / km)
shoes: Brooks Cascadia 4 red

Running 1:01:00 [3] 12.22 km (5:00 / km)
shoes: Brooks Cascadia 4 red

Up on the edge of the Pentlands watching the lights flying around on the hills for the Scottish night champ.

Friday Feb 5, 2016 #

8 AM

Running 1:15:05 [2] 15.81 km (4:45 / km)
shoes: Brooks 4

4 PM

Running 59:54 [2] 12.22 km (4:54 / km)
shoes: Brooks Cascadia 4 red

Thursday Feb 4, 2016 #

5 PM

Strength and Conditioning 35:00 [1]

Wednesday Feb 3, 2016 #

9 AM

Running 13:01 [2] 2.16 km (6:02 / km)
shoes: Brooks 4

Running 20:19 [2] 3.18 km (6:23 / km)
shoes: Brooks 4

Rerunning race from Saturday.

Running 6:48 [2] 1.22 km (5:34 / km)
shoes: Brooks 4

2 PM

Running 1:03:30 [2] 13.2 km (4:49 / km)
shoes: Brooks Cascadia 4 red

Ran along a very nice ridge from Palmela whilst the others did EOC sprint from 2014.

4 PM

Running 15:32 [2] 3.0 km (5:11 / km)
shoes: Brooks Cascadia 4 red

Orienteering 21:35 [2] 4.18 km (5:10 / km)
shoes: Brooks Cascadia 4 red

Amora

Tuesday Feb 2, 2016 #

7 AM

Running 1:06:59 [2] 13.83 km (4:51 / km)
shoes: Brooks 4

10 AM

Running 14:30 [2] 2.52 km (5:45 / km)
shoes: Brooks 4

Orienteering 25:34 [2] 4.06 km (6:18 / km)
shoes: Brooks 4

Sintra

Great area and Ralph planned a great course.

Unfortunately hamstring has been feeling a bit dodgy so letting it settle before I do anything hard so just cruised round.

Running 44:03 [2] 8.15 km (5:24 / km)
shoes: Brooks 4

Round the grounds of Pena National Palace.

Monday Feb 1, 2016 #

10 AM

Running 11:00 [2] 2.06 km (5:20 / km)
shoes: Brooks 4

Orienteering 18:20 [2] 3.46 km (5:18 / km)
shoes: Brooks 4

Cascais

Running 4:01 [2] 0.74 km (5:26 / km)
shoes: Brooks 4

Orienteering 18:42 [2] 2.92 km (6:24 / km)
shoes: Brooks 4

Cascais Park
Ultrasprint

Running 5:15 [2] 1.0 km (5:15 / km)
shoes: Brooks 4

2 PM

Running 1:29:00 [2] 17.1 km (5:12 / km)
shoes: Brooks 4

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