Training Log Archive: ShmintyIn the 30 days ending Jun 30, 2013:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Jun 30, 2013 #
Running 6:52 [1] 1.07 km (6:25 / km)
shoes: X-Talons
Orienteering 1:08:00 [3] 11.52 km (5:54 / km)
shoes: X-Talons
Was suppose to be running last leg but given recent problems that wasn't going to be feasible. Decided I would be ok to run first leg and keep it steady and clean. But went off too fast and was sloppy on first couple then made a huge mistake to 3 and took me a while to relocate. Then I took the next few steadier but made another miss to 5. It was about then that the achilles started playing up but decided that I just had to finish.
Team ended up coming 2nd by 3 mins...next year.
Smashed my toe on a rock as well which has now gone purple, not been a great weekend!
Saturday Jun 29, 2013 #
Running 3:30 [2] 0.62 km (5:39 / km)
shoes: X-Talons
Orienteering 34:05 [2] 4.98 km (6:51 / km)
shoes: X-Talons
Running 7:21 [2] 1.37 km (5:22 / km)
shoes: X-Talons
Friday Jun 28, 2013 #
Circuits 20:00 [1]
Running 36:48 [2] 7.19 km (5:07 / km)
shoes: Salomon CrossMax 3
Thursday Jun 27, 2013 #
Cycling 1:00:00 [1]
Wednesday Jun 26, 2013 #
Circuits 20:00 [1]
Running 13:00 [2] 2.5 km (5:12 / km)
shoes: Salomon CrossMax 3
Orienteering 15:55 [4] 3.5 km (4:33 / km)
shoes: Salomon CrossMax 3
Ran hard in parts but took a few bits easy to protect the achilles which is still making good progress.
Running 11:00 [2] 2.1 km (5:14 / km)
shoes: Salomon CrossMax 3
Tuesday Jun 25, 2013 #
Running 36:47 [2] 7.14 km (5:09 / km)
shoes: Salomon CrossMax 3
Sunday Jun 23, 2013 #
Running 10:00 [2] 1.89 km (5:17 / km)
shoes: Brooks 2
Orienteering 15:56 [4] 3.54 km (4:30 / km)
shoes: Brooks 2
Running 10:00 [2] 2.01 km (4:59 / km)
shoes: Brooks 2
Cycling 49:00 [1]
Saturday Jun 22, 2013 #
Running 28:31 [2] 5.29 km (5:23 / km)
shoes: Brooks 2
Friday Jun 21, 2013 #
Cycling 9:00 [1]
Cycling 24:00 [3]
Cycling 16:00 [1]
Thursday Jun 20, 2013 #
Running 10:00 [2] 1.9 mi (5:16 / mi)
shoes: Brooks 2
Running 10:00 [3] 2.34 km (4:16 / km)
shoes: Brooks 2
Running 10:00 [2] 2.02 km (4:57 / km)
shoes: Brooks 2
Circuits 20:00 [1]
Wednesday Jun 19, 2013 #
Cycling 15:00 [1]
Cycling 30:00 [3]
Back on the road by the canal.
Cycling 14:00 [1]
Tuesday Jun 18, 2013 #
Circuits 20:00 [1]
Running 25:52 [2] 5.15 km (5:01 / km)
shoes: Brooks 2
Monday Jun 17, 2013 #
Cycling 16:00 [1]
Cycling 30:00 [4]
6 x ~3.30mins
Cycling 20:00 [1]
Sunday Jun 16, 2013 #
Cycling 1:20:00 [1]
Circuits 10:00 [1]
Saturday Jun 15, 2013 #
Cycling 11:00 [1]
Cycling 30:00 [3]
Cycling 40:00 [1]
Circuits 25:00 [1]
Friday Jun 14, 2013 #
Cycling 1:00:00 [1]
Running 21:36 [1] 3.71 km (5:49 / km)
shoes: Salomon CrossMax 3
Thursday Jun 13, 2013 #
Cycling 18:00 [1]
Cycling 30:00 [3]
Going to be a couple of weeks till I can run hard again so need to put my energy into something else. Down on the cycle road by the canal. Right glute was tired by the end which hopefully means doing some more hard cycling will strengthen it up and help the injury.
Cycling 15:00 [1]
Wednesday Jun 12, 2013 #
Running 20:46 [1] 3.5 km (5:56 / km)
shoes: Brooks 2
Tuesday Jun 11, 2013 #
Running 15:00 [1] 2.51 km (5:59 / km)
shoes: Brooks 2
Monday Jun 10, 2013 #
Running 28:53 [1] 5.03 km (5:45 / km)
shoes: Salomon CrossMax 3
Sunday Jun 9, 2013 #
Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Salomon CrossMax 3
Saturday Jun 8, 2013 #
Note
(rest day)
On the plus side I did have a chat to an Olympic high jump champion at the event today.
Friday Jun 7, 2013 #
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-Talon 190 no.2
Orienteering 12:56 [5] 3.5 km (3:42 / km)
shoes: Inov8 X-Talon 190 no.2
Qualification
More like a British sprint round something similar to a uni campus. Biggest mistake was taking a poor route on the long leg. Finished in 10th, 30 to qualify. 28s off winner and 19s in front of last qualifier.
Running 7:00 [2] 1.0 km (7:00 / km)
shoes: Inov8 X-Talon 190 no.2
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-Talon 190 no.2
Drills 5:00 [3]
Orienteering 14:56 [5] 4.2 km (3:33 / km)
shoes: Inov8 X-Talon 190 no.2
Never really felt on top of the navigation this afternoon. Lost time at 7 due to some dodgy printing, uncrossable wall not printed as black as others on map but shouldn't have lost as much as I did. Good on the long leg to 13 but failed to plan ahead and had to stop at 14 to work out a route to 15, in the end chose the worse route. A few other small misses and realised at the last possible second I was not crossing the road to 8 at the compulsary crossing point. Not able to sprint full out at the moment due a slight niggle so lost 2 secs and 3 places on the run in!
Running 7:00 [2] 1.0 km (7:00 / km)
shoes: Inov8 X-Talon 190 no.2
Thursday Jun 6, 2013 #
Orienteering 49:42 [2] 6.07 km (8:11 / km)
shoes: Oroc 280 no.3
Running 4:19 [2] 0.69 km (6:15 / km)
shoes: Inov8 X-Talon 190 no.2
Orienteering 9:31 [4] 2.2 km (4:20 / km)
shoes: Inov8 X-Talon 190 no.2
Running 3:29 [2] 0.7 km (4:59 / km)
shoes: Inov8 X-Talon 190 no.2
Wednesday Jun 5, 2013 #
Running 31:54 [2] 5.67 km (5:38 / km)
shoes: Salomon CrossMax 3
Running 28:46 [2] 5.83 km (4:56 / km)
shoes: Salomon CrossMax 3
Tuesday Jun 4, 2013 #
Running 12:00 [2] 2.0 km (6:00 / km)
shoes: Inov8 X-Talon 190 no.2
Drills 5:00 [1]
shoes: Inov8 X-Talon 190 no.2
Orienteering 19:25 [5] 5.0 km (3:53 / km)
shoes: Inov8 X-Talon 190 no.2
Qualification
Going fine until 16. Took the wrong path so had to double back. Bad route to 18, faffed a bit on 19. Changed my mind at the last moment on route to 21 and then proceeded to lose track of where I was whilst on the leg. To last control didn't look at the leg properly so lost another chunk.
Running 8:00 [1] 1.0 km (8:00 / km)
shoes: Inov8 X-Talon 190 no.2
Running 52:00 [2] 11.17 km (4:39 / km)
shoes: Salomon CrossMax 3
Monday Jun 3, 2013 #
Running 21:55 [2] 3.97 km (5:31 / km)
shoes: Oroc 280 No.2
Running 19:03 [2] 3.29 km (5:47 / km)
shoes: Inov8 X-Talon 190 no.2
Orienteering 13:04 [4] 2.61 km (5:00 / km)
shoes: Inov8 X-Talon 190 no.2
Running 13:59 [2] 2.61 km (5:21 / km)
shoes: Inov8 X-Talon 190 no.2
Sunday Jun 2, 2013 #
Running 20:43 [2] 4.1 km (5:03 / km)
shoes: Salomon CrossMax 3
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Oroc 280 No.2
Orienteering 43:49 [5] 7.0 km (6:16 / km)
shoes: Oroc 280 No.2
Middle
Think my race went as well as could have been expected seeing how little o in terrain I've done this year. Slipped on some rock at the top of a crag on number 2 and fell a long way not quite sure how i landed at the bottom on my feet and on soft ground... Messed 3 up so wasn't surprised to see hubmann catch me on 5. Wish I had taken the path option to 10 though instead of following him... Caught Lassen back up again at 15 but then took a poor route to the next but did somehow catch Kyburz running up the hill at the end of 16 as he was walking! Though he got away again when I hesitated going down a crag. Always interesting running 'with' the top guys.
Running 10:00 [2] 1.5 km (6:40 / km)
shoes: Oroc 280 No.2
Saturday Jun 1, 2013 #
Orienteering 13:36 [4] 2.83 km (4:48 / km)
shoes: Inov8 X-Talon 190 no.2
Running 16:00 [2] 3.0 km (5:20 / km)
shoes: Inov8 X-Talon 190 no.2
Drills 5:00 [1]
shoes: Inov8 X-Talon 190 no.2
Orienteering 15:04 [5] 4.0 km (3:46 / km)
shoes: Inov8 X-Talon 190 no.2
Everything flowed well today. Had a bit of luck fall my way in terms of being paced round the middle part by Ralph. Last section felt more painful than normal but worth it in the end! Also got drug tested but they assured me it had nothing to do with improving on my previous world cup best of 48th.
Orienteering 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon 190 no.2