Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 30 days ending Jun 30, 2010:

activity	#	time	miles		km		+m
Running	39	20:39:37	148.86	(8:20)	239.57	(5:10)	330
Orienteering	7	4:19:16	20.98	(12:21)	33.77	(7:41)
Drills	3	1:44:35	4.63	(22:36)	7.45	(14:02)
Gym	1	50:00
Circuits	1	40:00
Hill Reps	1	20:00	1.74	(11:30)	2.8	(7:09)
Total	44	28:33:28	176.21		283.59		330

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Wednesday Jun 30, 2010 #

10 AM

Running 41:38 [3] 10.0 km (4:10 / km)
shoes: Spira Striker

8 PM

Running 36:28 [3] 7.25 km (5:02 / km)
shoes: Spira Striker

Back in shef to move house. With tb.

Tuesday Jun 29, 2010 #

7 PM

Orienteering 38:10 [4] 7.31 km (5:13 / km)
shoes: Inov8 RocLite 315 no.3

Little Budworth SEE
Blue

Ran hard but was scrappy. Map wasn't great at far end, big clearing no longer a clearing and open woodland which is defo light green. Made mistakes on both loops. Also poor bearing to no.2 meant I went out to track past it and came back in.

8 PM

Running 20:00 [1] 2.78 km (7:12 / km)
shoes: Inov8 RocLite 315 no.3

Control collecting.

Monday Jun 28, 2010 #

11 AM

Running 28:29 [2] 5.75 km (4:57 / km)
shoes: Spira Striker

8 PM

Running warm up/down 9:00 [3] 1.8 km (5:00 / km)
shoes: Spira Striker

Drills 7:35 [1] 0.89 km (8:31 / km)
shoes: Spira Striker

Hill Reps 20:00 [4] 2.8 km (7:09 / km)
shoes: Spira Striker

70m gentle hill. Focusing on style. Walk back.

Sunday Jun 27, 2010 #

Circuits 40:00 [2]

On the ball. Think it was today but logging this on 6July so can't exactly remember.

7 PM

Running 54:56 [3] 13.57 km (4:03 / km)
shoes: Spira Striker

Felt good. But I've logged this run before between 14-15km.

Saturday Jun 26, 2010 #

10 AM

Running 36:48 [2] 8.04 km (4:35 / km)
shoes: Spira Striker

Friday Jun 25, 2010 #

10 PM

Running 47:25 [3] 10.73 km (4:25 / km)
shoes: Spira Striker

Thursday Jun 24, 2010 #

5 PM

Running 38:15 [4] 10.0 km (3:50 / km)
shoes: Spira Striker

First mile was a nice warm up then ran within myself and did a quick last km in 3.36.

Wednesday Jun 23, 2010 #

Running 42:00 [3] 10.0 km (4:12 / km)
shoes: Spira Striker

Back home.
Saw 8 boats today which was a new record on my quiet stretch.

Tuesday Jun 22, 2010 #

10 PM

Running 14:46 [3] 2.78 km (5:19 / km)
shoes: Spira Striker

Ah.

Monday Jun 21, 2010 #

6 PM

Running 23:15 [2] 4.8 km (4:51 / km)
shoes: Spira Striker

Drills 50:00 [3] 3.26 km (15:20 / km)
shoes: Spira Striker

Sunday Jun 20, 2010 #

2 AM

Running 1:53:52 [5] 13.3 km (8:34 / km)
shoes: Oroc 280

Jukola
SYO 2
Leg 3 11.3km

Never really been that bothered about running at this event in the past but good opportunity to run this year so I went for it. Was probably the best event I have ever been to so really glad I went. Thought the terrain was going to be a bit too physical but was a good mixture of rough and beaten trails to be hard but enjoyable. Overtook 92 teams (mainly in the bit when it was still dark) but still lost 15 mins in mistakes even though I was not running too fast to try and make sure I knew where I was.

Only downside was stubbed toe twice so has again swollen up.

Saturday Jun 19, 2010 #

Event: Jukola Relay Kytäjä-Jukola 2010

12 AM

Running 22:00 [2] 3.2 km (6:52 / km)
shoes: Oroc 280

Running 40:00 [4] 4.0 km (10:00 / km)
shoes: Oroc 280

Paarijoki
Same as last night. Rougher area so not running as well. Meant I was often orienteering by myself which was better practice.

Friday Jun 18, 2010 #

12 AM

Orienteering 40:00 [4] 4.5 km (8:53 / km)
shoes: Oroc 280

Went back again to Usmi in the evening to do some night o. Group of us mass started and met every few controls. got off bearing on one and wandered around for a before relocating. Not good enough plan.

11 AM

Orienteering 1:05:00 [4] 7.3 km (8:54 / km)
shoes: Oroc 280

Paarijoki

Trains. Orienteered well. Mapping young trees as white seems to be something the Finns like doing.

Thursday Jun 17, 2010 #

12 PM

Running 5:00 [2] 0.8 km (6:15 / km)
shoes: Oroc 280

Orienteering 45:00 [3] 4.5 km (10:00 / km)
shoes: Oroc 280

Usmi
First taste of Finnish terrain. This part of Finland is more physical than other places I've been to in Scandi. Navigating fairly well.

5 PM

Running 17:10 [2] 2.58 km (6:39 / km)
shoes: Oroc 280

Orienteering 27:00 [3] 2.7 km (10:00 / km)
shoes: Oroc 280

Back to the same area in afternoon. Did some stuff on the north part of the map.

Wednesday Jun 16, 2010 #

10 AM

Running 20:00 [2] 4.21 km (4:45 / km)
shoes: Spira Striker

Run before heading to Finland

Tuesday Jun 15, 2010 #

Running 28:47 [2] 6.15 km (4:41 / km)
shoes: Spira Striker

feeling slow.

5 PM

Running 10:00 [2] 1.8 km (5:33 / km)
shoes: Spira Striker

Back in Sheffield

6 PM

Orienteering 14:06 [4] 3.66 km (3:51 / km)
shoes: X-Talons

In some sheffield park.

Running 9:39 [2] 1.85 km (5:13 / km)
shoes: X-Talons

7 PM

Running 9:04 [2] 1.8 km (5:02 / km)
shoes: Spira Striker

Monday Jun 14, 2010 #

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Salomon Slab XT Wings

Visiting some old areas in Wales. One very nice. One very grotty.

Sunday Jun 13, 2010 #

10 AM

Running 20:00 [1] 3.0 km (6:40 / km)

Helping with some dee junior training. Found some old taped up new balance shoes in the garage to wear.

11 PM

Orienteering 30:00 [3] 3.8 km (7:54 / km)

Some night o in delamere. Just trying to get some practice in. Stubbed toe badly again and wandered round for a bit after not entirely sure what i was doing.

Saturday Jun 12, 2010 #

2 PM

Running 9:53 [2] 1.97 km (5:01 / km)
shoes: Spira Striker

Running warm up.

3 PM

Running 10:10 [5] 3.0 km (3:23 / km)
shoes: Spikes

Northern Champs Steeplechase
So was aiming to get under 10mins so was a bit disappointed to be 10s outside of this. First km went ok but decided after the first hurdle I was going to stand on them all. It meant I was losing a stride every hurdle to the others in the race. Water jump went a bit better than previous as I wasn't landing with both feet together but still a long way off being a good landing.

Didn't start timer until about 150m into race. GPS still says I did exactly 3km but did 20s longer than recorded.

3.03
3.14
3.32

Running 10:37 [2] 1.71 km (6:13 / km)
shoes: Spira Striker

Friday Jun 11, 2010 #

12 PM

Running 23:17 [2] 4.12 km (5:39 / km)
shoes: Spira Striker

Thursday Jun 10, 2010 #

Running 25:00 [2] 5.5 km (4:33 / km)
shoes: Spira Striker

Gentle run and 10x100m ish strides. Just saving some energy for saturday.

Wednesday Jun 9, 2010 #

8 PM

Running 23:30 [2] 5.12 km (4:35 / km)
shoes: Spira Striker

Last exam in afternoon. Gentle jog in evening.

Tuesday Jun 8, 2010 #

5 PM

Running 5:30 [2] 1.0 km (5:30 / km)
shoes: Spira Striker

Running 20:00 [5] 5.03 km (3:59 / km)
shoes: Spira Striker

Along from Tesco. Not great as many side roads with cars trying to hit me. Don't think i'll do it along here again.

Running 10:52 [2] 2.08 km (5:13 / km)
shoes: Spira Striker

Monday Jun 7, 2010 #

6 PM

Running 24:30 [2] 4.8 km (5:06 / km)
shoes: Spira Striker

Drills 47:00 [1] 3.3 km (14:15 / km)
shoes: Spira Striker

Sunday Jun 6, 2010 #

3 PM

Running 1:48:00 [3] 21.63 km (5:00 / km) +260m 4:43 / km
shoes: Salomon XT Wings

Muscle/Ligament between left hip and pelvis feeling a bit tight this morning but decided on a long run anyway, was probably a bit longer than I intended and the last 6km were a real struggle.

Saturday Jun 5, 2010 #

1 PM

Running 10:29 [5] 3.0 km (3:30 / km)
shoes: Spikes

Debut for Hallamshire and first track event ever. Not enough space in cars so had to get the train. Was told what time train I needed to catch but when I got there only had time for a 3min warm up before I ran so wasn't that happy.

As for the race it was basically a time trial as I lapped both the other people in the race so in that respect wasn't great but learnt a lot.

Hurdling technique was very poor. Hamstrings are long enough but quads aren't strong enough so had to jump a lot higher to clear them. Managed to hurdle for the first 2 maybe 3 laps without standing on the steeple but was getting hard work so played it safe and stood on them. Water jump wasn't as bad as expected but landed with both feet so lost a lot of speed and every time I ran through it really needed the loo even though I went 5 mins before I started.

GPS didn't work great as said I did 3.14km so not sure how accurate my 1km splits were.
3.03
3.20
3.38
0.27 for the 'other' 140m

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Spikes

6 PM

Running 20:00 [2] 4.2 km (4:46 / km) +70m 4:24 / km
shoes: Spira Striker

Felt like I needed to do a bit more.

Friday Jun 4, 2010 #

3 PM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker

Gym 50:00 [2]

Got to the gym to find the Japanese Volleyball squad about to go in so had to use the upstairs gym.

Thursday Jun 3, 2010 #

5 PM

Running 24:00 [2] 5.34 km (4:30 / km)
shoes: Spira Striker

Wednesday Jun 2, 2010 #

5 PM

Running 18:00 [2] 3.42 km (5:16 / km)
shoes: Spira Striker

Running 20:00 [5] 4.72 km (4:14 / km)
shoes: Spira Striker

Redmires again, looked more hilly today.

Running 15:43 [2] 3.3 km (4:46 / km)
shoes: Spira Striker

Tuesday Jun 1, 2010 #

10 AM

Running 23:00 [2] 5.0 km (4:36 / km)
shoes: Spira Striker

Running 37:00 [1] 3.44 km (10:45 / km)
shoes: Spira Striker

Some water jump practice. Ran 25-30 times over it. Landed with 2 feet every time which is a fail, hopefully with water in my brain won't think it's a long drop and bring both feet together.

11 AM

Running 24:34 [2] 5.0 km (4:55 / km)
shoes: Spira Striker

5 PM

Running 25:00 [2] 5.5 km (4:33 / km)
shoes: Spira Striker

Down to the pavilion to pick up my vest.

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