Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 30 days ending Nov 30, 2014:

activity

time

miles

Running

25:20:43

186.45

(8:09)

300.06

(5:04)

Strength and Conditioning

5:10:00

Cycling

3:05:00

Drills

2:10:00

Orienteering

17:53

2.46

(7:16)

3.96

(4:31)

Total

36:03:36

188.91

304.02

2:25

0:00

» now

Sunday Nov 30, 2014 #

11 AM

Running 1:32:56 [2] 17.59 km (5:17 / km)
shoes: Brooks 3

Ilkely Moor. Achilles feeling a bit stiff after yesterday but wasn't too bad once it had warmed up.

Saturday Nov 29, 2014 #

7 AM

Running 16:29 [2] 3.32 km (4:58 / km)
shoes: Brooks 3

10 AM

Running 10:29 [2] 2.06 km (5:05 / km)
shoes: Brooks Cascadia

Orienteering 8:40 [4] 1.9 km (4:34 / km)
shoes: Brooks Cascadia

Abbotsholme School - East Mids Sprint Champs
Sprint A
Although area was small it did require a lot of concentration and couldn't get up to top speed often. There was a bit of uneven ground which achilles didn't like so much.

Running 12:19 [2] 2.32 km (5:19 / km)
shoes: Brooks 3

Orienteering 9:13 [4] 2.06 km (4:28 / km)
shoes: Brooks 3

Sprint B
Slightly trickier than the first. Didn't even see the quickest route to 18.
Got closer to Duncan on this one!

Friday Nov 28, 2014 #

7 AM

Strength and Conditioning 20:00 [1]

5 PM

Strength and Conditioning 10:00 [1]

Thursday Nov 27, 2014 #

6 AM

Running 31:08 [2] 5.84 km (5:20 / km)
shoes: Brooks Cascadia

5 PM

Running 15:38 [2] 2.87 km (5:27 / km)
shoes: Brooks Cascadia

Running 29:00 [4] 7.34 km (3:57 / km)
shoes: Brooks Cascadia

5x5mins (1min off)
Round the West Park with Jack. Feeling good.

Running 15:49 [2] 2.93 km (5:24 / km)
shoes: Brooks Cascadia

Wednesday Nov 26, 2014 #

7 AM

Strength and Conditioning 20:00 [1]

Running 51:28 [2] 10.2 km (5:03 / km)
shoes: Brooks Cascadia

Tuesday Nov 25, 2014 #

8 AM

Running 1:07:00 [2] 14.2 km (4:43 / km)

Around Harrogate

6 PM

Running 36:33 [2] 6.68 km (5:28 / km)
shoes: Brooks Cascadia

With Dan around Beckett Park

Monday Nov 24, 2014 #

5 PM

Strength and Conditioning 30:00 [1]

Drills 10:00 [1]

Sunday Nov 23, 2014 #

2 PM

Running 1:31:41 [2] 14.99 km (6:07 / km)
shoes: Brooks Cascadia

Run in the Pentlands fro Hillend on the way back to Leeds with Jack.

Saturday Nov 22, 2014 #

10 AM

Running 51:48 [2] 10.63 km (4:52 / km)
shoes: Brooks Cascadia

Stopped for a run along Hadrian's Wall just north of Corbridge on the way up to Edinburgh.

Friday Nov 21, 2014 #

7 AM

Running 20:34 [2] 4.15 km (4:57 / km)
shoes: Brooks Cascadia

5 PM

Drills 10:00 [1]

Running 43:30 [2] 8.82 km (4:56 / km)
shoes: Brooks Cascadia

Thursday Nov 20, 2014 #

6 AM

Strength and Conditioning 20:00 [1]

9 PM

Drills 10:00 [1]

Strength and Conditioning 10:00 [1]

Wednesday Nov 19, 2014 #

9 AM

Drills 5:00 [1]

Running 14:10 [2] 2.77 km (5:07 / km)
shoes: Brooks Cascadia

Running 23:01 [4] 5.77 km (3:59 / km)
shoes: Brooks Cascadia

4x5mins (1min off) on Leeds Beckett pitches. Getting very muddy in a few patches.

Running 11:53 [2] 2.52 km (4:43 / km)
shoes: Brooks Cascadia

8 PM

Running 21:25 [2] 4.45 km (4:49 / km)
shoes: Brooks Cascadia

Tuesday Nov 18, 2014 #

7 AM

Running 30:32 [2] 6.07 km (5:02 / km)
shoes: Brooks Cascadia

6 PM

Running 1:00:00 [2] 11.8 km (5:05 / km)
shoes: Brooks Cascadia

Beckett - Westwood - Meanwood - Woodhouse

Monday Nov 17, 2014 #

7 AM

Strength and Conditioning 20:00 [1]

5 PM

Drills 15:00 [1]

Strength and Conditioning 10:00 [1]

Sunday Nov 16, 2014 #

Note

So it's now been 6 months since the operation. Was hoping to have been closer to full recovery by now but that still seems some way off. Still feel achilles a fair amount and definitely reminds me when it's done too much. But in a much better position now than I was before the op.

2 PM

Running 1:15:01 [2] 13.14 km (5:43 / km)
shoes: Brooks Cascadia

Ilkley Moor with Jack

Saturday Nov 15, 2014 #

8 AM

Running 9:52 [2] 1.95 km (5:04 / km)
shoes: Brooks Cascadia

Running 17:10 [5] 5.0 km (3:26 / km)
shoes: Brooks Cascadia

Leeds Parkrun
Set off fairly steady but last couple of km still felt tough. Was aiming for about 17mins and ended up just over. Didn't feel achilles too much although has felt a bit tight rest of day.

Running 10:22 [2] 1.83 km (5:40 / km)
shoes: Brooks Cascadia

4 PM

Running 37:23 [2] 6.96 km (5:22 / km)
shoes: Brooks Cascadia

Friday Nov 14, 2014 #

8 AM

Strength and Conditioning 20:00 [1]

5 PM

Drills 10:00 [1]

Strength and Conditioning 10:00 [1]

Thursday Nov 13, 2014 #

5 PM

Running 1:00:17 [2] 12.29 km (4:54 / km)
shoes: Brooks Cascadia

Clayton Woods. Jack was on a mission so went a bit harder than recent runs.

Drills 5:00 [1]

pre run

Wednesday Nov 12, 2014 #

7 AM

Strength and Conditioning 20:00 [1]

6 PM

Running 40:52 [1] 6.79 km (6:01 / km)
shoes: Brooks Cascadia

With LUOC around Woodhouse Ridge

Tuesday Nov 11, 2014 #

7 AM

Running 17:41 [2] 3.44 km (5:08 / km)
shoes: Brooks Cascadia

6 PM

Drills 5:00 [1]

Running 1:00:02 [2] 11.91 km (5:02 / km)
shoes: Brooks Cascadia

Woodhouse Ridge, Meanwood Valley, Weetwood, Beckett
With Dan for the first half.

Monday Nov 10, 2014 #

7 AM

Strength and Conditioning 20:00 [1]

5 PM

Drills 20:00 [1]

Sunday Nov 9, 2014 #

6 PM

Running 1:00:00 [2] 12.0 km (5:00 / km)
shoes: Brooks Cascadia

Saturday Nov 8, 2014 #

9 AM

Running 22:13 [4] 5.05 km (4:24 / km)
shoes: Brooks Cascadia

Hector's Stag Hill Race

Running 6:01 [1] 1.04 km (5:47 / km)
shoes: Brooks Cascadia

2 PM

Running 9:56 [1] 1.59 km (6:15 / km)
shoes: Brooks Cascadia

Running 35:25 [2] 7.11 km (4:59 / km)
shoes: Brooks Cascadia

Running 8:28 [1] 1.47 km (5:46 / km)
shoes: Brooks Cascadia

Friday Nov 7, 2014 #

7 AM

Strength and Conditioning 20:00 [1]

9 AM

Cycling 2:05:00 [2]

Thursday Nov 6, 2014 #

7 AM

Strength and Conditioning 20:00 [2]

5 PM

Running 1:02:00 [2] 11.8 km (5:15 / km)
shoes: Brooks Cascadia

To and around Clayton Woods with Jack (who was struggling and therefore not going that fast until that last couple of km).

Wednesday Nov 5, 2014 #

7 AM

Strength and Conditioning 20:00 [1]

5 PM

Drills 8:00 [1]

Running 13:30 [2] 2.48 km (5:27 / km)
shoes: Brooks Cascadia

Running 17:00 [4] 4.4 km (3:52 / km)
shoes: Brooks Cascadia

3x5mins (1min off)
Felt good until half way through 3rd rep when something in mid achilles got annoyed.
1.39km
1.38km
1.37km

Running 12:13 [2] 2.27 km (5:23 / km)
shoes: Brooks Cascadia

Tuesday Nov 4, 2014 #

7 AM

Strength and Conditioning 20:00 [1]

5 PM

Running 1:01:00 [2] 12.02 km (5:04 / km)
shoes: Brooks Cascadia

With Jack and Dan - Woodhouse Ridge, Meanwood Valley, Weetwood, Beckett.

Monday Nov 3, 2014 #

7 AM

Strength and Conditioning 20:00 [1]

5 PM

Drills 20:00 [1]

Sunday Nov 2, 2014 #

11 AM

Drills 8:00 [1]

Have started doing drills before each run but just keep forgetting to add on here.

Running 40:05 [2] 8.54 km (4:42 / km)
shoes: Brooks Cascadia

Bumped into someone I wasn't expecting today... hector's mum!

2 PM

Cycling 1:00:00 [2]

4 PM

Drills 4:00 [1]

Running 26:00 [2] 5.4 km (4:49 / km)
shoes: Brooks Cascadia

Saturday Nov 1, 2014 #

3 PM

Running 1:10:49 [2] 14.26 km (4:58 / km)
shoes: Brooks Cascadia

Went for a bit of an explore round Clayton Woods / Ireland Wood area. Bottom of achilles still playing up although pain was moving around a bit more today.

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