Training Log Archive: ShmintyIn the 30 days ending Apr 30, 2010:
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Friday Apr 30, 2010 #
Circuits 5:00 [1]
(rest day)
Thursday Apr 29, 2010 #
Running 39:00 [2] 7.6 km (5:08 / km)
shoes: Salomon XT Wings
Orienteering 43:50 [3] 6.3 km (6:57 / km)
shoes: Inov8 RocLite 315 no.3
Spring Cup
Cruised round, as didn't want to overdo for the 16km this saturday.
Wednesday Apr 28, 2010 #
Running 23:00 [2] 4.0 km (5:45 / km)
shoes: Salomon XT Wings
Running 25:13 [4] 5.61 km (4:30 / km)
shoes: Salomon XT Wings
On the top path in Rivelin then down the conduit.
Running 29:00 [2] 5.6 km (5:11 / km)
shoes: Salomon XT Wings
Tuesday Apr 27, 2010 #
Running 33:20 [2] 6.0 km (5:33 / km)
shoes: Spira Striker
Running 15:00 [5] 3.3 km (4:33 / km)
shoes: Spira Striker
1min with 30s jog back down recovery. Did 5 then ran back to the bottom and repeated.
Running 5:00 [3] 1.3 km (3:51 / km)
shoes: Spira Striker
Running 19:30 [2] 3.6 km (5:25 / km)
shoes: Spira Striker
Monday Apr 26, 2010 #
Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker
Gym 1:00:00 [2]
Single Leg Squat 40kg 6x3
Knee Drivesx6/chinsx12 x3 13kg/-26
Hammies 6x3
Gym 11:00 [2] 2.0 km (5:30 / km)
shoes: Spira Striker
Running 25:00 [2] 4.4 km (5:41 / km)
shoes: Spira Striker
Drills 36:00 [1] 2.7 km (13:20 / km)
shoes: Spira Striker
Sunday Apr 25, 2010 #
Running 7:07 [2] 1.19 km (5:59 / km)
shoes: Spira Striker
Running 33:00 [4] 8.31 km (3:58 / km)
shoes: Spira Striker
Round Fulwood area on the roads. Shin wasn't liking it especially on the downhills. Between 1.3km and 1.46km.
Running 8:29 [2] 1.8 km (4:43 / km)
shoes: Spira Striker
Saturday Apr 24, 2010 #
Running 1:00:00 [2] 11.0 km (5:27 / km)
shoes: Salomon XT Wings
Friday Apr 23, 2010 #
Running 30:00 [2] 5.87 km (5:07 / km)
shoes: Spira Striker
Gym 1:00:00 [2]
Single Leg Squats 5x3 40 - toe prevented me from doing onto box
pressup/chins/dips 12/12/12 -/-26/-26 only managed 6 press ups on last set
hypers15kg/ swiss ball bridge 45 secs
Thursday Apr 22, 2010 #
Running 15:00 [2] 2.7 km (5:33 / km)
shoes: Inov8 RocLite 315 no.3
Orienteering 47:00 [4] 6.7 km (7:01 / km)
shoes: Inov8 RocLite 315 no.3
Spent couple of minutes looking for no.1 which had been knicked. Ran hard for most of the course.
Wednesday Apr 21, 2010 #
Running 1:12:00 [3] 15.3 km (4:42 / km) +200m 4:25 / km
shoes: Salomon XT Wings
Tuesday Apr 20, 2010 #
Running 37:00 [2] 6.5 km (5:42 / km)
shoes: Spira Striker
Running 23:00 [5] 4.76 km (4:50 / km) +200m 4:00 / km
shoes: Spira Striker
10x ~30s hill run with ~25s flat at the top
Monday Apr 19, 2010 #
Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker
Running 50:00 [2]
Knee drive/chins 6/12x3
Hammies 6x3
Running 25:00 [3] 6.05 km (4:08 / km)
shoes: Spira Striker
Drills 45:00 [3]
shoes: Spira Striker
Running 30:00 [3] 6.3 km (4:46 / km)
shoes: Spira Striker
Sunday Apr 18, 2010 #
Running 10:00 [2] 1.0 km (10:00 / km)
shoes: X-Talons
Orienteering 13:38 [5] 3.37 km (4:03 / km) +30m 3:52 / km
shoes: X-Talons
Chorley
Qualifier 2.8km 30m
Not a great run but good enough to get me into the final in 4th place on heat 4. Lost about 1min with the biggest mistake on no.3 when I was standing right by the control but didn't see it and ran off only to return 25s later and find it.
Lost some time on 3-4 controls but taking ecard out too quickly so a couple of seconds and hastle repunching to make sure.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: X-Talons
Orienteering 15:34 [5] 3.78 km (4:07 / km) +70m 3:46 / km
shoes: X-Talons
Final 2.9km 70m
8th
Lost about 25s so better than first race but was a lot easier. Biggest mistake was 10s when i hesitated on 13. Probs didn't run hard enough in the early part of the race as it was technically very easy. Didn't run up the slopes in the wood too hard as thought I would suffer once i got back onto the flat, hard to say if that would have been the case or not.
Reasonably happy with the result.
Saturday Apr 17, 2010 #
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 RocLite 315 no.3
Orienteering 47:00 [4] 6.0 km (7:50 / km)
shoes: Inov8 RocLite 315 no.3
Didn't think my middle races could get any worse. But this proved they could. Was ok on the first 3, lost about 10s at 2. Then made mistakes on 4,5,6... Couldn't even work out what was going on on 15 just seemed to hit a load of crags that weren't on the map to the west of the control. Jarred ankle on 18 which is the first time in the selection races its happened. Just after the road crossing decided I might as well tried to speed up and use it as practice but smashed my toe on a rock so decided it just wasn't my day.
Think I'll try and get back there over the summer to see if I can make any more sense of it second time round.
Friday Apr 16, 2010 #
Running 33:43 [2] 6.65 km (5:04 / km)
shoes: Spira Striker
Keeping it easy for the weekend.
Thursday Apr 15, 2010 #
Running 20:16 [3] 4.4 km (4:36 / km)
shoes: Spira Striker
Wednesday Apr 14, 2010 #
Running 30:00 [1] 5.0 km (6:00 / km)
shoes: Spira Striker
Running 24:00 [4] 5.8 km (4:08 / km)
shoes: Spira Striker
11-18
Running 7:00 [5] 2.8 km (2:30 / km)
shoes: Spira Striker
Tuesday Apr 13, 2010 #
Circuits 5:00 [1]
(rest day)
Monday Apr 12, 2010 #
Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker
Gym 1:05:00 [1]
Back squats/bb drive 80kg 4x5
bb lunge onto box 3x5 40,50,50
Stiff leg deadlift 60kg 3x5
Chins/shoulder press/dips x 12 26/7.5/26, 33/7.5/33, 33/-/33
Back hyper/swiss ball bridge(45s) 3x4 10,15,15kg
Running 1:23 [2] 2.5 km (33 / km)
shoes: Spira Striker
Drills 1:00:00 [1]
shoes: Spira Striker
Running 18:00 [2] 3.05 km (5:54 / km) +95m 5:06 / km
shoes: Spira Striker
Sunday Apr 11, 2010 #
Running 1:45:04 [3] 21.31 km (4:56 / km)
shoes: Salomon XT Wings
Saturday Apr 10, 2010 #
Running 33:40 [3] 7.8 km (4:19 / km)
shoes: Salomon XT Wings
Hill Reps 4:45 [4] 1.06 km (4:29 / km)
shoes: Salomon XT Wings
Friday Apr 9, 2010 #
Running 36:09 [3] 7.85 km (4:36 / km)
shoes: Salomon XT Wings
Thursday Apr 8, 2010 #
Running warm up/down 8:45 [2] 1.6 km (5:28 / km)
shoes: X-Talons
Orienteering 26:10 [4] 5.81 km (4:30 / km) +190m 3:52 / km
shoes: X-Talons
Oak 3.6km 190m
Good fun, lost a bit overshooting 12 and punching 17 as controls circle were close together and numbers not 100% clear but realised and went back. Overshot 13 due to ther being no flag and not seeing it. Not the quickest route to 14 either. Didn;t rest much at 18 so was feeling dead on the hill.
Wednesday Apr 7, 2010 #
Running 50:00 [3] 10.2 km (4:54 / km) +100m 4:40 / km
shoes: Salomon XT Wings
Tuesday Apr 6, 2010 #
Running 37:30 [2] 7.4 km (5:04 / km)
shoes: Salomon XT Wings
Monday Apr 5, 2010 #
Orienteering 26:08 [5] 5.5 km (4:45 / km)
shoes: X-Talons
Ok run, some good speed but scrappy into controls then lost 2mins on 6 not going far enough. Team was DSQ.
Sunday Apr 4, 2010 #
Running 15:00 [1] 1.5 km (10:00 / km)
shoes: X-Talons
Orienteering 1:40:46 [5] 17.0 km (5:56 / km) +520m 5:08 / km
shoes: X-Talons
15.9 520
Ok race a part from starting to run round the specator - finish loop in wrong direction. Lost just under 8mins doing that plus 1.30 on the next leg due to being so annoyed with myself.
Just struggling to read inside the circle on most of the course and lost about 10mins in little mistakes on most controls. Felt like I was running well otherwise.
Saturday Apr 3, 2010 #
Running warm up/down 11:30 [2] 1.66 km (6:56 / km)
shoes: X-Talons
Orienteering 37:55 [5] 6.34 km (5:59 / km) +125m 5:27 / km
shoes: X-Talons
Cooksworthy
5.5 125m
Got stuck in mud on way to no.2 so lost a bit of time trying to get out. Hesitant into 6 as my map was covered in mud and i had nowhere clean on my clothes to wipe it off.
Lost over a minute on 8, was heading straight for it then the windblown mapped as green threw me and I went back where i had come only to realise I was in the right place. Lost a bit of time on 9 and 10.
Less said about 22 the better. Still never felt like i was running quite quick enough for a middle.
Friday Apr 2, 2010 #
Running 15:00 [1] 2.0 km (7:30 / km)
shoes: X-Talons
Orienteering 16:27 [5] 3.92 km (4:12 / km) +40m 4:00 / km
shoes: X-Talons
Bicton College
3.2km 40m
Did a fair amount of preparation for this and probably paid off, best result of weekend - 12th, 11th on 21E.
Felt like I could run properly today as well which helped. Lost 45 secs in total. Not reading ahead, looking too far ahead and 15 of the secs on an overshoot at 13. Lost about another 15 on 2 controls not reading the code before i got to them then checking only as I was beginning to run away.
Thursday Apr 1, 2010 #
Note
(rest day)