Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 30 days ending Sep 30, 2010:

activity	#	time	miles		km		+m
Running	56	35:24:08	276.47	(7:41)	444.93	(4:46)	1245
Gym	3	3:10:00
Drills	5	1:39:05	4.95	(20:00)	7.97	(12:26)
Circuits	2	1:20:00
Orienteering	3	47:32	6.16	(7:43)	9.92	(4:48)
Total	60	42:20:45	287.58		462.82		1245

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Thursday Sep 30, 2010 #

7 AM

Running 26:45 [2] 5.38 km (4:58 / km)
shoes: Spira Striker

5 strides at end.

5 PM

Running warm up/down 19:25 [2] 4.03 km (4:49 / km)
shoes: Salomon XT Wings

Drills 13:00 [1] 1.0 km (13:00 / km)
shoes: Salomon XT Wings

6 PM

Running 33:30 [4] 8.26 km (4:03 / km)
shoes: Salomon XT Wings

3x6mins with 2.30 off 4/5
3.2mins with 1min off 5/5

1.78,1.67,1.68km

With dave x2 and tom. Felt good today and kept heart rate exactly within the zone.

Running 18:56 [2] 3.46 km (5:28 / km)
shoes: Salomon XT Wings

Wednesday Sep 29, 2010 #

7 AM

Running 32:25 [3] 7.3 km (4:26 / km)
shoes: Spira Striker

11 AM

Running 1:43:45 [3] 21.7 km (4:47 / km)
shoes: Inov8 RocLite 315 no.3

Parked at Cutthroat Bridge and ran over Derwent and Howden, down the side of the lake and back over to the car. Hard work today.

Tuesday Sep 28, 2010 #

7 AM

Running 35:03 [2] 7.3 km (4:48 / km)
shoes: Spira Striker

3 PM

Running warm up/down 22:00 [2] 3.8 km (5:47 / km)
shoes: Inov8 RocLite 315 no.3

In terrain

Running 31:00 [4] 4.94 km (6:17 / km)
shoes: Inov8 RocLite 315 no.3

Terrain intervals with dangers and cfd.
8x3mins with 1 min rest.

Monday Sep 27, 2010 #

7 AM

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

Gym 1:10:00 [2]

The third circuits based session. It was true what they said. It was the worst. Though did manage to work out how to do v-sits today.

6 PM

Running 13:00 [2] 2.55 km (5:06 / km)
shoes: Salomon XT Wings

Drills 45:00 [1] 3.0 km (15:00 / km)
shoes: Salomon XT Wings

Good session down in crookes valley park.

Sunday Sep 26, 2010 #

10 AM

Running 1:50:00 [3] 20.3 km (5:25 / km) +600m 4:43 / km
shoes: Inov8 RocLite 315 no.3

Round edale with gg and cfd. Struggling to keep up with the other two on the climbs. Felt fine on the flat and downhills. Same run as we did a while back.

Saturday Sep 25, 2010 #

12 PM

Running 1:10:00 [1] 10.0 km (7:00 / km)
shoes: Inov8 RocLite 315 no.3

Shuoc give-it-a-go

8 PM

Running 6:54 [3] 1.31 km (5:16 / km)
shoes: Spira Striker

Running 20:00 [4] 5.39 km (3:43 / km) +75m 3:28 / km
shoes: Spira Striker

Hillier than last saturday. Up on the way out.

Running 5:36 [2] 1.27 km (4:25 / km)
shoes: Spira Striker

Friday Sep 24, 2010 #

11 AM

Running 41:44 [3] 9.7 km (4:18 / km)
shoes: Salomon XT Wings

Rivelin. Opposite way round. Climb is more gentle this way round.

3 PM

Running 22:00 [1] 4.0 km (5:30 / km)
shoes: Spira Striker

Gym 1:00:00 [2]

Did the seconds lot of circuit stuff. Though hamstrings started cramping on one of the hip exercises and I failed at V-Sits.

Thursday Sep 23, 2010 #

8 AM

Running 33:28 [2] 7.01 km (4:46 / km)
shoes: Spira Striker

5 PM

Running 20:20 [2] 4.21 km (4:50 / km)
shoes: Salomon XT Wings

Run down to endcliffe park and warm up.

Drills 10:36 [1] 1.41 km (7:31 / km)
shoes: Salomon XT Wings

6 PM

Running 32:30 [4] 8.3 km (3:55 / km)
shoes: Salomon XT Wings

Threshold intervals on the field in endcliffe park. Didn't start watch so missed part of the first lap. Didn't look at heart rate till 3rd lap and decided my heart rate was too hight so slowed down but then it didn't feel hard enough. Will need to look up some stuff before next time.

Running 27:49 [2] 5.09 km (5:28 / km)
shoes: Salomon XT Wings

Wednesday Sep 22, 2010 #

10 AM

Running 1:04:43 [3] 10.17 km (6:22 / km)
shoes: Inov8 RocLite 315 no.3

Terrain run on Stanage wit nic, ash and cfd. Found a nice route with a mix of stuff underfoot.

5 PM

Running 43:28 [3] 9.65 km (4:30 / km)
shoes: Salomon XT Wings

Normal route but new house makes it a bit shorter than before.

Tuesday Sep 21, 2010 #

9 AM

Running 34:35 [2] 7.33 km (4:43 / km)
shoes: Spira Striker

Body has been aching from yesterdays gym session as it normally does after the first one back. Just taking it easy round the normal route to fulwood.

3 PM

Running 23:11 [2] 4.35 km (5:20 / km)
shoes: Spira Striker

4 PM

Running 21:30 [4] 5.38 km (4:00 / km)
shoes: Spira Striker

600m x 8
40secs off

Not sure whether my body wanted to do this after yesterdays gym. Picked a route with more downhill in it to make it a bit easier.

Running 13:21 [2] 2.92 km (4:34 / km)
shoes: Spira Striker

Monday Sep 20, 2010 #

7 AM

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

Gym 1:00:00 [2]

Early with dave. Some circuits which were tough. Apparently this was the easiest of the 3 sessions we'll be doing over the next few weeks.

6 PM

Running 13:45 [2] 2.54 km (5:25 / km)
shoes: Spira Striker

Down and round ponderosa and back.

Drills 20:00 [1] 1.47 km (13:36 / km)
shoes: Spira Striker

No official drills this week so did some with ash in the park. Bumped into a couple of orienteers.

Sunday Sep 19, 2010 #

Note

Been a good week of training. Was testing out my body at a new higher running distance. Take tomorrow easy.

4 PM

Running 1:28:01 [3] 18.25 km (4:49 / km)
shoes: Salomon XT Wings

From redmires around stanage then a loop of the reservoir with kris, dave and tom.

Saturday Sep 18, 2010 #

7 AM

Running 24:59 [3] 6.06 km (4:07 / km)
shoes: Salomon XT Wings

3 PM

Running 22:34 [3] 4.72 km (4:47 / km)
shoes: Salomon XT Wings

4 PM

Running 20:00 [4] 5.5 km (3:38 / km)
shoes: Salomon XT Wings

Conduit

Running 25:03 [3] 5.63 km (4:27 / km)
shoes: Salomon XT Wings

Friday Sep 17, 2010 #

10 AM

Running 45:27 [2] 10.0 km (4:33 / km)
shoes: Salomon XT Wings

Easy jog. For a change went anticlockwise.

5 PM

Circuits 40:00 [2]

Thursday Sep 16, 2010 #

11 AM

Running 9:43 [2] 2.03 km (4:47 / km)
shoes: Salomon XT Wings

Running 18:59 [4] 4.73 km (4:01 / km)
shoes: Salomon XT Wings

10 x 400m / 40s rest
Through the fields and along the canal, keeping it comfortable, and affected by windy conditions

Varied between 77-80

Running 12:42 [2] 2.73 km (4:39 / km)
shoes: Salomon XT Wings

6 PM

Running 1:02:34 [3] 14.0 km (4:28 / km) +170m 4:13 / km
shoes: Salomon XT Wings

In Delamere with cfd and mike

Wednesday Sep 15, 2010 #

7 AM

Running 28:56 [2] 6.02 km (4:48 / km)
shoes: Salomon XT Wings

1 PM

Running 1:02:40 [3] 10.97 km (5:43 / km) +400m 4:50 / km
shoes: Salomon XT Wings

Moel Famau. Climb a Guess.

Cilcain-Top 24.25
Top-end of ridge 19.35
Down to Road - back up to ridge 8.09
-Cilcain 10.31

Tuesday Sep 14, 2010 #

8 AM

Running 25:07 [3] 6.0 km (4:11 / km)
shoes: Salomon XT Wings

4 PM

Running warm up/down 7:26 [3] 1.75 km (4:15 / km)
shoes: Salomon XT Wings

Running 37:43 [4] 9.78 km (3:51 / km)
shoes: Salomon XT Wings

8x1km with 1.30 jog

Seemed to be running into the wind on the way out and the way back, not sure how that works. Finally managed to work out how to take splits for each lap and rest separately.

km time/rest distance
3.28/142m
3.16/289m
3.21/265m
3.24/266m
3.25/271m
3.30/265m
3.28/271m
3.16

Running 8:34 [2] 1.77 km (4:50 / km)
shoes: Salomon XT Wings

Monday Sep 13, 2010 #

7 AM

Running 29:11 [2] 6.11 km (4:47 / km)
shoes: Salomon XT Wings

11 AM

Circuits 40:00 [2]

6 PM

Running 32:55 [3] 8.06 km (4:05 / km)
shoes: Salomon XT Wings

Sunday Sep 12, 2010 #

12 PM

Running 9:56 [2] 1.8 km (5:31 / km)
shoes: Oroc 280

Running 54:09 [5] 11.34 km (4:47 / km)
shoes: Oroc 280

Formby: CompassSport Cup Heat

Scrappy probs lost 5mins at least today. Basic mistakes, maybe trying to run too fast. 1.40 down.

Still a Deeside 1-2-3 on brown today, though we still won't qualify.

Saturday Sep 11, 2010 #

1 PM

Running 22:32 [2] 4.34 km (5:12 / km)
shoes: X-Talons

2 PM

Orienteering 15:46 [5] 4.22 km (3:44 / km)
shoes: X-Talons

Park World Tour Final 2.1km

Was in 4th at the halfway stage then lost 35secs on 15 due to route choice and running down the wrong steps. Legs started feeling tired after that but kept trying. Lost another 10secs overall in smaller mistakes throughout.

Ran over twice the straight line distance, must be some sort of new record for me.

3 PM

Running 12:15 [2] 1.87 km (6:33 / km)
shoes: X-Talons

Friday Sep 10, 2010 #

Event: Park World Tour

2 PM

Running 20:00 [2] 3.0 km (6:40 / km)
shoes: X-Talons

3 PM

Orienteering 15:46 [4] 3.7 km (4:16 / km)
shoes: X-Talons

Park World Tour Qualification
Scrappy but somehow still ended up coming 3rd in the open race.

Running 10:00 [2] 2.0 km (5:00 / km)

Thursday Sep 9, 2010 #

12 PM

Running 27:34 [1] 4.95 km (5:34 / km)
shoes: Salomon XT Wings

With uncle round the fields behind his house.

Wednesday Sep 8, 2010 #

12 PM

Running 40:26 [3] 10.0 km (4:03 / km)
shoes: Salomon XT Wings

Probs ran this too fast after yesterday.

7 PM

Running 30:23 [2] 6.3 km (4:49 / km)
shoes: Salomon XT Wings

Round the fields

Tuesday Sep 7, 2010 #

5 PM

Running warm up/down 18:27 [2] 3.82 km (4:50 / km)
shoes: Spira Striker

Started warming up too early. So had to wait around for a while after.

6 PM

Running 9:04 [5] 3.0 km (3:01 / km)
shoes: Spikes

Bit disappointed to miss out by just a few seconds but I suppose I can't complain too much running 27 seconds quicker than I have done before.

This was the last race in the summer series and I should have realised the winning time would be slower, only 8.58 instead of below 8.30. Ended up in the bunch running too slowly on the first lap. I was slowly overtaking people but I didn't keep my eye on the lap times enough and only realised with 800 to go I needed to run faster, but then somehow ran another 73s lap.

400m 74
200m 35
400m 71
400m 73
400m 73
400m 73
400m 73
400m 69 (35/34)

km 3.00, 3.03, 2.59 ish

Definitely fitter than this time last year when I went out at the same speed and got slower and slower.

C • thats still a really decent... 6

7 PM

Running 14:30 [2] 2.5 km (5:48 / km)
shoes: Spira Striker

Monday Sep 6, 2010 #

9 AM

Running 33:33 [3] 7.6 km (4:25 / km)
shoes: Salomon XT Wings

Feeling a bit tired.

Sunday Sep 5, 2010 #

12 PM

Running 8:43 [2] 1.68 km (5:11 / km)
shoes: Salomon XT Wings

Running 4:30 [5] 1.5 km (3:00 / km)
shoes: Salomon XT Wings

Wanted to test out my start for the 3k race I'm doing on tuesday. Wanted to start off on a 3-3.05min/km and then speed up slightly, to feel whether I think I could maintain that pace for a 3k and run under 9.

Started off slightly fast and ran the first km in 2.57 and then slowed to 3.08 pace for the next half. Didn't feel that bad at the end so will probably try and run as close to 9mins as I can.

Running 24:41 [2] 4.89 km (5:03 / km)
shoes: Salomon XT Wings