Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 30 days ending Sep 30, 2013:

activity

time

miles

Cycling

34:56:00

Running

13:49:46

101.8

(8:09)

163.83

(5:04)

Circuits

5:05:00

Trampoline Running

4:15:00

Drills

1:55:00

Total

60:00:46

101.8

163.83

4:21

0:00

» now

Sunday Sep 29, 2013 #

8 AM

Cycling 3:00:00 [2]

Down to Wakefield on roads (bit of an explore of Hunslet and Middleton) then back along the off road route.

3 PM

Trampoline Running 15:00 [1]

Drills 15:00 [1]

Running 15:01 [2] 2.92 km (5:09 / km)
shoes: Brooks 2

Running 14:30 [4] 3.74 km (3:53 / km)
shoes: Brooks 2

Same as last week (1min on, 30s off). Was hoping to do slightly more but achilles didn't feel up to it.

Running 15:32 [2] 3.18 km (4:53 / km)
shoes: Brooks 2

Saturday Sep 28, 2013 #

9 AM

Cycling 2:05:00 [2]

2 PM

Drills 15:00 [1]

Running 45:04 [2] 8.83 km (5:06 / km)
shoes: Brooks 2

Friday Sep 27, 2013 #

6 AM

Circuits 30:00 [1]

5 PM

Trampoline Running 15:00 [1]

Drills 15:00 [1]

Thursday Sep 26, 2013 #

6 AM

Cycling 1:00:00 [2]

6 PM

Trampoline Running 15:00 [1]

Drills 15:00 [1]

Running 31:57 [3] 6.88 km (4:39 / km)
shoes: Brooks 2

'Progression' run. Didn't go entirely to plan.

Running 13:04 [2] 2.61 km (5:00 / km)
shoes: Brooks 2

Wednesday Sep 25, 2013 #

7 AM

Circuits 30:00 [1]

5 PM

Trampoline Running 30:00 [1]

Drills 15:00 [1]

Tuesday Sep 24, 2013 #

6 AM

Cycling 30:00 [1]

Cycling 30:00 [4]

2mins on, 30s off
Back on the cycle road by the canal.

1 PM

Cycling 1:00:00 [1]

Work trip around Selby.

5 PM

Trampoline Running 15:00 [1]

Drills 15:00 [1]

Running 45:54 [2] 9.13 km (5:02 / km)
shoes: Brooks 2

Monday Sep 23, 2013 #

7 AM

Circuits 25:00 [1]

5 PM

Trampoline Running 30:00 [1]

Sunday Sep 22, 2013 #

9 AM

Cycling 3:00:00 [2]

Yeadon, Otley, Swinsty Resevoir, North Rigton. The sun was out and was therefore a lot warmer than past week.

4 PM

Trampoline Running 15:00 [1]

C • What is this? 4

Drills 15:00 [1]

Running 45:04 [2] 8.96 km (5:02 / km)
shoes: Brooks 2

Saturday Sep 21, 2013 #

7 AM

Cycling 3:00:00 [2]

Down the transpennine trail to Kirkthorpe (near Wakefield). Nice and flat!

1 PM

Running 15:01 [2] 2.88 km (5:13 / km)
shoes: Brooks 2

Drills 10:00 [1]

Running 14:30 [4] 3.86 km (3:45 / km)
shoes: Brooks 2

Same as last week (1 min on, 30s off) but a bit harder. Again felt good, better than running slowly.

Running 15:30 [2] 3.12 km (4:58 / km)
shoes: Brooks 2

Friday Sep 20, 2013 #

7 AM

Circuits 20:00 [1]

7 PM

Cycling 1:00:00 [2]

Dark by the end. Had lights on but still almost got hit 3 times by people pulling out of side roads. Might have to start cycling in the gym to avoid any more accidents.

Thursday Sep 19, 2013 #

Cycling 30:00 [1]

7 AM

Cycling 1:00:00 [1]

7 PM

Running 40:57 [2] 8.07 km (5:04 / km)
shoes: Brooks 2

Wednesday Sep 18, 2013 #

7 AM

Circuits 25:00 [1]

5 PM

Trampoline Running 10:00 [1]

Trampoline Running 20:00 [3]

Tuesday Sep 17, 2013 #

6 AM

Cycling 45:00 [2]

5 PM

Running 41:22 [2] 8.29 km (4:59 / km)
shoes: Brooks 2

Monday Sep 16, 2013 #

7 AM

Circuits 30:00 [1]

5 PM

Trampoline Running 30:00 [1]

Sunday Sep 15, 2013 #

8 AM

Cycling 3:00:00 [2]

Back home through Grassington, Bolton Abbey and Ilkley. Wind made it harder than it should have been.

2 PM

Running 14:17 [2] 2.73 km (5:14 / km)
shoes: Brooks 2

Running 14:30 [3] 3.62 km (4:00 / km)
shoes: Brooks 2

Part of the change is rehab strategy. Problem area felt good during session.

1min on, 30s off

Running 13:07 [2] 2.65 km (4:57 / km)
shoes: Brooks 2

Saturday Sep 14, 2013 #

Event: Dales Weekend

11 AM

Running 36:36 [2] 7.13 km (5:08 / km)
shoes: Brooks 2

1 PM

Cycling 3:45:00 [2]

From Leeds up to Leathley and onto Upper Wharfedale. Wasn't intending to go so far but turned out to be a nice day so decided to make the most of it. Housemates were suppose to be camping but one dropped out just north of Otley so took his space in the tent.

Friday Sep 13, 2013 #

6 AM

Circuits 30:00 [2]

7 PM

Trampoline Running 10:00 [1]

Trampoline Running 20:00 [4]

2mins on, 30s off

C • nice! 3

Thursday Sep 12, 2013 #

6 AM

Cycling 1:00:00 [2]

5 PM

Running 37:11 [2] 7.02 km (5:18 / km)
shoes: Brooks 2

Wednesday Sep 11, 2013 #

7 AM

Circuits 30:00 [1]

5 PM

Trampoline Running 15:00 [1]

Trampoline Running 15:00 [3]

Trialling whether running on a trampoline will help with my fitness. Probably somewhere between aqua jogging and actual running in terms of impact and force through legs/feet. No problem with achilles and managed to get my heart rate up to an ok level.

Tuesday Sep 10, 2013 #

7 AM

Cycling 30:00 [2]

Running 40:44 [1] 7.04 km (5:47 / km)
shoes: Brooks 2

Monday Sep 9, 2013 #

7 AM

Circuits 20:00 [3]

Cycling 1:00:00 [2]

Sunday Sep 8, 2013 #

Note

As last week went well planned a slight increase in running this week. However by Thursday achilles was starting to deteriorate slightly so had to ease off. Just when I thought I could see the end of the tunnel...

8 AM

Cycling 40:00 [2]

Cycling 20:00 [4]

Putting in some effort back along the river into what felt like a headwind.

11 AM

Cycling 45:00 [1]

Running 33:23 [1] 6.0 km (5:34 / km)
shoes: Brooks 2

Saturday Sep 7, 2013 #

2 PM

Cycling 1:51:00 [3]

Back in Chester for a bit. Up to Hooton station, along the Wirral Way, down the new cycle route across the marshes and finally back along the old railway to Chester.

4 PM

Running 21:14 [1] 3.99 km (5:19 / km)
shoes: Brooks 2