Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 30 days ending Sep 30, 2015:

activity

time

miles

Running

19:08:44

140.88

(8:09)

226.73

(5:04)

Cycling

13:10:00

Orienteering

7:04:35

47.09

(9:01)

75.79

(5:36)

Strength and Conditioning

1:55:00

Total

41:18:19

187.98

302.52

3:15

0:00

» now

Wednesday Sep 30, 2015 #

10 AM

Running 12:36 [2] 2.3 km (5:29 / km)
shoes: Brooks Cascadia 3

Running 2:38 [2] 0.6 km (4:23 / km)
shoes: Inov8 X-talon 212

Orienteering 10:23 [4] 2.56 km (4:03 / km)
shoes: Inov8 X-talon 212

Rouge
Mass start sprint training with the Finns. 'Open' urban area (i.e. houses are very scattered with grass/rough/parkland between).
Bit slow to find the start on map but was ahead at number 2 (slightly shorter gaffle on 1. Ahead till 9 but didn't realise there was a loop back to 9 and followed wrong line out of 9...got to 13 and realised...

Running 8:00 [2] 1.28 km (6:15 / km)
shoes: Brooks Cascadia 3

11 AM

Running 30:57 [2] 5.87 km (5:16 / km)
shoes: Brooks Cascadia 3

Run round the paths in Haanja

4 PM

Running 28:00 [2] 5.16 km (5:26 / km)
shoes: Brooks Cascadia 3

Planned some sprintervals for Dave round Otepaa and cruised around behind him (taking short cuts obviously!).

Tuesday Sep 29, 2015 #

10 AM

Running 9:42 [2] 1.61 km (6:01 / km)
shoes: Brooks Cascadia 3

Running 1:32 [2] 0.26 km (5:54 / km)
shoes: Oroc 280 no.3

Orienteering 39:55 [2] 4.39 km (9:06 / km)
shoes: Oroc 280 no.3

Kantsi

Running 2:11 [2] 0.39 km (5:36 / km)
shoes: Oroc 280 no.3

4 PM

Running 41:11 [2] 8.42 km (4:53 / km)
shoes: Brooks Cascadia 3

Monday Sep 28, 2015 #

10 AM

Cycling 2:00:00 [2]

In the gym.
Dull.

2 PM

Strength and Conditioning 40:00 [1]

Sunday Sep 27, 2015 #

9 AM

Running 4:26 [2] 0.8 km (5:32 / km)
shoes: Brooks Cascadia 3

Running 7:00 [2] 1.5 km (4:40 / km)
shoes: Oroc 280 no.3

Orienteering 49:00 [3] 7.0 km (7:00 / km)
shoes: Oroc 280 no.3

Euromeeting Middle
Kirikukula
Felt better today but made a fair few mistakes, mainly in green areas. Was often getting close to control, not seeing it, not having the confidence to believe I was in right area so running off and coming back from another angle.
First middle/long world ranking event since June 2013.

Running 10:55 [2] 2.03 km (5:23 / km)
shoes: Brooks Cascadia 3

Saturday Sep 26, 2015 #

8 AM

Running 16:16 [2] 2.9 km (5:37 / km)
shoes: Brooks Cascadia 3

12 PM

Running 6:00 [2] 1.0 km (6:00 / km)
shoes: Oroc 280 no.3

Orienteering 1:15:00 [3] 9.0 km (8:20 / km)
shoes: Oroc 280 no.3

Euromeeting Long
Kirikukula
First half (apparently also the worst half)

Friday Sep 25, 2015 #

Event: Euromeeting 2015/XXVII SUUNTO GAMES in Estonia

10 AM

Running 18:33 [2] 3.74 km (4:58 / km)
shoes: Brooks Cascadia 3

Orienteering 2:41 [4] 0.74 km (3:38 / km)
shoes: Brooks Cascadia 3

Sprint Model

Running 9:54 [2] 1.85 km (5:21 / km)
shoes: Brooks Cascadia 3

3 PM

Running 8:27 [2] 1.59 km (5:19 / km)
shoes: Brooks Cascadia 3

Running 3:56 [2] 0.9 km (4:22 / km)
shoes: Inov8 X-talon 212

Orienteering 16:16 [5] 4.1 km (3:58 / km)
shoes: Inov8 X-talon 212

Euromeeting Sprint
Otepaa

Hmmm. Bit scrappy and then made a fair mistake on last control by not seeing fence on map which was +20 secs and 10 places...

Part from that just losing time on all the areas which I've been weak in this year. Still, grateful to be competing and looking forward to next year!

5 PM

Running 23:19 [2] 4.47 km (5:13 / km)
shoes: Brooks 3

With Danger

Thursday Sep 24, 2015 #

Note

Entry deadline tomorrow for Chester Sprint Weekend!
deechestersprintweekend.wordpress.com/

11 AM

Running 9:50 [2] 1.77 km (5:33 / km)
shoes: Brooks Cascadia 3

Orienteering 45:06 [2] 5.74 km (7:51 / km)
shoes: Oroc 280 no.3

Sihva
Much grottier than I expected. On a positive ankle was better than expected in terrain.

4 PM

Running 33:29 [2] 5.91 km (5:40 / km)
shoes: Brooks Cascadia 3

Streets of Otepaa

Wednesday Sep 23, 2015 #

7 AM

Running 39:26 [2] 8.34 km (4:44 / km)
shoes: Brooks 3

From Gatwick airport before flying to Estonia.

Tuesday Sep 22, 2015 #

7 AM

Running 46:57 [2] 9.98 km (4:42 / km)
shoes: Brooks Cascadia 3

Zoo loop .

11 AM

Running 47:32 [2] 10.18 km (4:40 / km)
shoes: Brooks Cascadia 3

Opposite way.
Fitting it in before travelling to Estonia...arrive tomorrow.

Monday Sep 21, 2015 #

1 PM

Cycling 3:00:00 [2]

Went south again but this time first to Malpas and Cholmondeley Castle. Back along the east side of Peckforton Hills.

9 PM

Strength and Conditioning 15:00 [1]

Sunday Sep 20, 2015 #

12 PM

Running 1:32:53 [2] 18.82 km (4:56 / km)
shoes: Brooks Cascadia 3

From home along canal, wall, through Eaton Park along the river and back through the meadows and city centre.

6 PM

Strength and Conditioning 20:00 [1]

Saturday Sep 19, 2015 #

3 PM

Running 1:00:04 [2] 11.68 km (5:09 / km)
shoes: Brooks Cascadia 3

Mapping for 5 hours by which time motivation for running was zero. Took 20 mins to get going. Ran out of Lyme Park to the south.

Friday Sep 18, 2015 #

4 PM

Running 1:08:08 [2] 12.38 km (5:30 / km)
shoes: Brooks Cascadia 3

With Nic from Hathersage through Longshaw and short loop of Burbage. Sunny evening in the peaks.

Thursday Sep 17, 2015 #

8 AM

Running 27:09 [2] 5.3 km (5:07 / km)
shoes: Brooks Cascadia 3

3 PM

Running 48:06 [2] 8.83 km (5:27 / km)
shoes: Brooks Cascadia 3

Round Lyme Park after mapping

Wednesday Sep 16, 2015 #

8 AM

Running 1:00:09 [2] 12.4 km (4:51 / km)
shoes: Brooks 3

Tuesday Sep 15, 2015 #

7 AM

Running 25:34 [2] 5.04 km (5:04 / km)
shoes: Brooks Cascadia 3

Morning runs are back.

6 PM

Running 46:38 [2] 10.07 km (4:38 / km)
shoes: Brooks 3

Zoo Loop.

Monday Sep 14, 2015 #

1 PM

Cycling 3:00:00 [2]

South east of Chester along some quieter roads. Not the way I intended to go but made it to Beeston Castle and then down just past Bickerton. Back along the other side of the Peckforton Hills.

6 PM

Strength and Conditioning 15:00 [1]

Sunday Sep 13, 2015 #

10 AM

Running 16:18 [2] 3.23 km (5:03 / km)
shoes: Brooks 3

Orienteering 15:30 [4] 3.1 km (5:00 / km)
shoes: Inov8 X-talon 212

Ultrasprint
Waterlow Park
3 heats, ~1km 25 controls

Bit rusty on first but other 2 were all right. Showing up my lack of acceleration skills at the moment. My SI card can't punch 2 controls within 5 secs so got given a 10 year old slow one instead which worked well in slowing me down.

12 PM

Running 6:15 [2] 1.26 km (4:58 / km)
shoes: Inov8 X-talon 212

Orienteering 6:16 [4] 1.36 km (4:36 / km)
shoes: Inov8 X-talon 212

Final
'Mass' start for first 4 from combined heat time. Well I thought it was a mass start...

Bit slow to #1 but got into it and ahead half way round second butterfly. Stupidly forgot to use blown up section through labyrinth and Matthew got ahead and stayed ahead to finish. I finished second but because of some problem with SI Ben ended with a time a second quicker...and the download guys just laughed about it and said it was something to do with the punching start!(?) Not worth arguing about.

Most fun event of weekend even with a dodgy timing system.

Running 10:07 [2] 1.7 km (5:57 / km)
shoes: Brooks 3

With old housemate who turned up to watch the o. He was impressed!

Saturday Sep 12, 2015 #

Event: London City Race

10 AM

Running 4:38 [2] 0.87 km (5:20 / km)
shoes: Brooks 3

Orienteering 50:36 [4] 12.99 km (3:54 / km)
shoes: Brooks 3

London City Race
2nd
Ralph 49.15

Running 7:00 [2] 1.29 km (5:26 / km)
shoes: Brooks 3

Friday Sep 11, 2015 #

7 PM

Running 16:47 [2] 3.36 km (5:00 / km)
shoes: Brooks 3

Orienteering 24:03 [4] 5.49 km (4:23 / km)
shoes: Asics

Imperial college 'sprint'
Some fairly big mistakes in multi level section. Head torch would also have been useful at start and final section.

Running 10:44 [2] 2.06 km (5:13 / km)
shoes: Brooks 3

Thursday Sep 10, 2015 #

4 PM

Running 1:00:00 [2] 11.0 km (5:27 / km)
shoes: Brooks Cascadia 3

Over Frodsham Hill.
Saw physio today. He normally makes me worry less but today was describing what I'd actually damaged in my ankle. Apparently there's a ligament that holds the tibia and fibula together at the top of the ankle. I've damaged it meaning the bones are currently they are further apart than they should be...

C • engineering solution 5