Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 30 days ending Apr 30, 2011:

activity

time

miles

Running

17:15:16

117.18

(8:50)

188.58

(5:29)

Orienteering

9:32:02

63.24

(9:03)

101.78

(5:37)

Gym

2:00:00

Drills

1:54:27

4.5

(25:24)

7.25

(15:47)

Cross Trainer

20:00

Cycling

20:00

Total

31:21:45

184.93

297.61

1:49

0:00

» now

Saturday Apr 30, 2011 #

8 AM

Running 27:51 [2] 5.57 km (5:00 / km)
shoes: Brooks Ghost 3

4 PM

Running 22:44 [2] 4.68 km (4:51 / km)
shoes: Salomon XT Wings 2

Running 27:04 [4] 3.58 km (7:34 / km)
shoes: Salomon XT Wings 2

4 long hills up the small path from the bottom of coppice track.

5 PM

Running 23:47 [2] 4.66 km (5:06 / km)
shoes: Salomon XT Wings 2

Friday Apr 29, 2011 #

8 AM

Running 25:58 [2] 5.19 km (5:00 / km)
shoes: Brooks Ghost 3

5 PM

Running 34:02 [3] 7.01 km (4:51 / km)
shoes: Brooks Ghost 3

Rivelin

Thursday Apr 28, 2011 #

7 PM

Cycling 20:00 [2]

Cross Trainer 20:00 [2]

Wednesday Apr 27, 2011 #

6 PM

Running 9:05 [1] 1.44 km (6:18 / km)
shoes: Oroc 280

Orienteering 43:59 [3] 6.97 km (6:19 / km)
shoes: Oroc 280

Summer evening event in Delamere. Hamstring was a little tight so took it easy. The usual Deeside crew were out.

Monday Apr 25, 2011 #

10 AM

Running 5:50 [1] 0.94 km (6:12 / km)
shoes: Oroc 280

11 AM

Orienteering 38:22 [5] 7.29 km (5:16 / km)
shoes: Oroc 280

JK Relay

Running 7:39 [1] 1.11 km (6:54 / km)
shoes: Oroc 280

Sunday Apr 24, 2011 #

11 AM

Running 12:00 [2] 2.0 km (6:00 / km)
shoes: Oroc 280

12 PM

Orienteering 1:26:13 [5] 14.0 km (6:10 / km)
shoes: Oroc 280

JK (not that) Long

Decided to set off at an steady speed to get the navigation right and pick the pace up at half way. Problem was navigation was relatively straightforward and ended up feeling like I could have run another 5k at that pace.

1 PM

Running 5:00 [1] 0.7 km (7:09 / km)
shoes: Oroc 280

Saturday Apr 23, 2011 #

9 AM

Running 17:47 [2] 3.36 km (5:18 / km)
shoes: Oroc 280

10 AM

Orienteering 46:51 [5] 7.29 km (6:26 / km)
shoes: Oroc 280

JK Middle
Tyrella

Poor. Been worrying about fitness letting me down after injury but navigation was awful today. Don't think I've ever done very well on the first day of a JK.

11 AM

Running 17:12 [1] 2.28 km (7:33 / km)
shoes: Oroc 280

Friday Apr 22, 2011 #

Event: JK 2011

8 AM

Running 11:52 [1] 2.06 km (5:46 / km)
shoes: X-Talon 190

2 PM

Running 12:05 [2] 2.35 km (5:09 / km)
shoes: X-Talon 190

3 PM

Drills 5:08 [1] 0.62 km (8:17 / km)
shoes: X-Talon 190

Orienteering 15:20 [5] 3.0 km (5:07 / km)
shoes: X-Talon 190

JK Sprint

Scrapy in the first half then was struggling to maintain decent pace in second part.

Running 8:00 [1] 1.2 km (6:40 / km)
shoes: X-Talon 190

Thursday Apr 21, 2011 #

6 PM

Running 14:11 [1] 2.39 km (5:56 / km)
shoes: Salomon XT Wings 2

Wednesday Apr 20, 2011 #

5 PM

Running 37:18 [2] 7.67 km (4:52 / km)
shoes: Salomon XT Wings 2

Tuesday Apr 19, 2011 #

12 PM

Running 19:25 [2] 3.73 km (5:12 / km)
shoes: Salomon XT Wings 2

1 PM

Drills 9:31 [1] 0.79 km (12:03 / km)
shoes: Salomon XT Wings 2

Running 15:37 [5] 3.48 km (4:29 / km)
shoes: Salomon XT Wings 2

Running 9:37 [1] 1.64 km (5:52 / km)
shoes: Salomon XT Wings 2

Monday Apr 18, 2011 #

Note
(rest day)

Sunday Apr 17, 2011 #

10 AM

Running 6:00 [2] 1.0 km (6:00 / km)
shoes: Oroc 280

Orienteering 46:30 [3] 8.5 km (5:28 / km)
shoes: Oroc 280

West Haigh and Howell

Blue

Saturday Apr 16, 2011 #

10 AM

Running 12:18 [2] 2.06 km (5:58 / km)
shoes: Salomon XT Wings 2

Orienteering 32:38 [4] 5.65 km (5:47 / km)
shoes: Salomon XT Wings 2

Wincobank

11 AM

Running 14:10 [1] 2.2 km (6:26 / km)
shoes: Salomon XT Wings 2

1 PM

Running 6:48 [2] 1.15 km (5:55 / km)
shoes: Salomon XT Wings 2

2 PM

Orienteering 12:52 [5] 2.95 km (4:22 / km)
shoes: Salomon XT Wings 2

Running 7:03 [1] 1.01 km (6:59 / km)
shoes: Salomon XT Wings 2

8 PM

Running 3:12 [2] 0.55 km (5:49 / km)
shoes: Brooks Ghost 3

Orienteering 13:22 [2] 2.81 km (4:45 / km)
shoes: Brooks Ghost 3

Running 6:49 [1] 0.98 km (6:57 / km)
shoes: Brooks Ghost 3

Friday Apr 15, 2011 #

Note
(rest day)

Thursday Apr 14, 2011 #

8 AM

Running 27:38 [2] 5.11 km (5:24 / km)
shoes: Brooks Ghost 3

5 PM

Running 13:27 [2] 2.74 km (4:55 / km)
shoes: Brooks Ghost 3

Drills 8:53 [1] 0.71 km (12:31 / km)
shoes: Brooks Ghost 3

Running 36:01 [4] 8.24 km (4:22 / km)
shoes: Brooks Ghost 3

6 PM

Running 21:18 [2] 3.44 km (6:12 / km)
shoes: Brooks Ghost 3

Wednesday Apr 13, 2011 #

3 PM

Running 1:27:05 [3] 12.13 km (7:11 / km)
shoes: Oroc 280

With Daves
"started at birchen clough, looped around cowms rocks, then headed straight for bleaklow stones. didn't quite make it there before turning back. brilliant run all the same"

Tuesday Apr 12, 2011 #

8 AM

Running 34:15 [2] 6.33 km (5:25 / km)
shoes: Brooks Ghost 3

9 AM

Running 4:42 [1] 6.33 km (45 / km)
shoes: Brooks Ghost 3

Somehow managed to lose key on run fortunately found it sparkling in the morning sunshine in Ponderosa.

6 PM

Running 8:41 [2] 1.58 km (5:30 / km)
shoes: Oroc 280

Orienteering 38:30 [4] 7.8 km (4:56 / km)
shoes: Oroc 280

Wombwell

7 PM

Running 14:39 [1] 2.15 km (6:49 / km)
shoes: Oroc 280

Monday Apr 11, 2011 #

5 PM

Running 37:21 [2] 6.67 km (5:36 / km)
shoes: Brooks Ghost 3

6 PM

Drills 46:16 [1] 2.59 km (17:52 / km)
shoes: Brooks Ghost 3

7 PM

Running 7:46 [2] 1.46 km (5:19 / km)
shoes: Brooks Ghost 3

Sunday Apr 10, 2011 #

12 PM

Running 15:39 [2] 2.81 km (5:34 / km)
shoes: Oroc 280

Orienteering 34:55 [5] 6.71 km (5:12 / km)
shoes: Oroc 280

British Middle

1 PM

Running 5:29 [1] 0.72 km (7:37 / km)
shoes: Oroc 280

Saturday Apr 9, 2011 #

Event: British Sprint and Middle Champs

12 PM

Running 9:14 [2] 1.7 km (5:26 / km)
shoes: Salomon XT Wings 2

Orienteering 15:45 [4] 3.5 km (4:30 / km)
shoes: Salomon XT Wings 2

Running 6:00 [2] 1.03 km (5:50 / km)
shoes: Brooks Ghost 3

Friday Apr 8, 2011 #

7 AM

Running 23:00 [1] 3.8 km (6:03 / km)
shoes: Brooks Ghost 3

8 AM

Gym 1:00:00 [2]

Thursday Apr 7, 2011 #

11 AM

Running 10:00 [2] 1.83 km (5:28 / km)
shoes: Brooks Ghost 3

Drills 10:00 [1] 1.0 km (10:00 / km)
shoes: Brooks Ghost 3

12 PM

Running 22:58 [5] 5.93 km (3:52 / km)
shoes: Brooks Ghost 3

10x500m with 40s off

Running 10:25 [2] 1.53 km (6:48 / km)
shoes: Brooks Ghost 3

5 PM

Running 49:38 [2] 8.98 km (5:32 / km)
shoes: Brooks Ghost 3

Wednesday Apr 6, 2011 #

12 PM

Running 1:08:23 [2] 11.59 km (5:54 / km)
shoes: Salomon XT Wings 2

Nice day for a run on Burbage.

Tuesday Apr 5, 2011 #

7 AM

Running 26:12 [2] 4.48 km (5:51 / km)
shoes: Brooks Ghost 3

6 PM

Running 8:08 [2] 1.32 km (6:10 / km)
shoes: Brooks Ghost 3

Orienteering 30:47 [4] 6.13 km (5:01 / km)
shoes: Brooks Ghost 3

Sprintervals
5 downhills with jog back up 'recovery'

7 PM

Running 10:48 [2] 1.67 km (6:28 / km)
shoes: Brooks Ghost 3

Monday Apr 4, 2011 #

6 PM

Running 13:52 [2] 2.25 km (6:10 / km)
shoes: Brooks Ghost 3

Drills 34:39 [1] 1.54 km (22:30 / km)
shoes: Brooks Ghost 3

7 PM

Running 8:39 [2] 1.41 km (6:08 / km)
shoes: Brooks Ghost 3

Sunday Apr 3, 2011 #

10 AM

Orienteering 18:00 [2] 2.5 km (7:12 / km)
shoes: Oroc 280

Running 11:12 [2] 1.63 km (6:52 / km)
shoes: Oroc 280

11 AM

Orienteering 18:40 [2] 1.97 km (9:29 / km)
shoes: Oroc 280

Line and control pick

12 PM

Running 2:53 [2] 0.38 km (7:35 / km)
shoes: Oroc 280

Orienteering 35:00 [4] 5.2 km (6:44 / km)
shoes: Oroc 280

Saturday Apr 2, 2011 #

10 AM

Running 8:41 [2] 1.68 km (5:10 / km)
shoes: Salomon XT Wings 2

11 AM

Orienteering 44:18 [4] 9.51 km (4:39 / km)
shoes: Salomon XT Wings 2

3 sprint courses at Nottingham Uni. Knee felt good which was the main thing. Didn't make any mistakes either so nice reintroduction to o again.

12 PM

Running 10:48 [2] 1.67 km (6:28 / km)
shoes: Salomon XT Wings 2

Friday Apr 1, 2011 #

4 PM

Gym 1:00:00 [2]

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