Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 30 days ending Sep 30, 2017:

activity	#	time	miles		km		+m
Running	57	50:48:19	394.76	(7:43)	635.31	(4:48)	2120
Strength and Conditioning	13	5:41:00
Orienteering	10	4:41:48	36.19	(7:47)	58.24	(4:50)	140
Badminton	2	1:40:00
Drills	5	55:00
Total	57	63:46:07	430.95		693.55		2260
[1-5]	57	61:11:07

3:15

0:00

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Saturday Sep 30, 2017 #

8 AM

Running 16:11 [1] 2.75 km (5:53 / km)
shoes: Karrimor Road 2

10 AM

Running 15:27 [1] 2.82 km (5:29 / km)
shoes: Karrimor Road 3

Running 6 [1] 3.02 km (2 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 13:30 [4] 3.83 km (3:31 / km)
shoes: Inov8 X-Talon 212 v2

British Sprint Qualifier
Springfield

Running 17:11 [1] 3.07 km (5:36 / km)
shoes: Karrimor Road 3

1 PM

Running 13:47 [1] 2.53 km (5:27 / km)
shoes: Karrimor Road 3

Running 3:54 [2] 0.9 km (4:20 / km)
shoes: Inov8 X-Talon 190 no.3

Orienteering 15:59 [5] 4.34 km (3:41 / km) +40m 3:31 / km
shoes: Inov8 X-Talon 190 no.3

British Sprints
Campbell Park
2nd
+5s behind Jamie

Hmm. Made a 15s mistake overshooting a decision point in the woods. I actually had to check GPS trace afterwards to see exactly where I had gone, don't have to do that much in sprint!

Area was better than I had been expecting. Mapping was a bit dodgy though. Olive green was difficult to spot in open areas on the map and most were difficult to distinguish on the ground (some were very similar to dark green and black green) and there was little taping. And the black green hedges in the white forest which had no distinct end on the ground... Reminded me of PWT races! Also one control was in the wrong place - and/or maybe the map was wrong - in any case my time loss on that control was more to do with my own poor planning.

Then at the end I went over the hill when I probably should of gone round, probably wouldn't have given me enough seconds though.

Was a bit annoyed at the end! Too many mistakes. Need to do more forest sprint training.

http://www.britishsprintchamps.org.uk/page/results

Running 14:23 [1] 2.64 km (5:27 / km)
shoes: Karrimor Road 3

Lap of the park with Jamie

Friday Sep 29, 2017 #

8 AM

Running 52:47 [1] 10.05 km (5:15 / km)
shoes: Karrimor Road 2

Strength and Conditioning 30:00 [0]

9 PM

Running 13:49 [1] 2.28 km (6:04 / km)
shoes: Karrimor Road 3

Thursday Sep 28, 2017 #

Event: Orienteering World Cup Round 4

11 AM

Running 32:56 [1] 6.48 km (5:05 / km)
shoes: Karrimor Road 3

Drills 5:00 [1]

Running 8:21 [5] 3.0 km (2:47 / km)
shoes: Karrimor Road 3

1k, 800, 600, 400, 200
400m jog between
2.51, 2.17, 1.40, 64, 30

Running 9:50 [1] 1.6 km (6:09 / km)
shoes: Karrimor Road 3

Running 21:48 [1] 4.18 km (5:13 / km)
shoes: Karrimor Road 3

6 PM

Running 43:24 [2] 9.31 km (4:40 / km)
shoes: Karrimor Road 2

Wednesday Sep 27, 2017 #

7 AM

Running 1:40:51 [2] 20.96 km (4:49 / km)
shoes: Kalenji Trail

C • Half marathon 2

8 PM

Running 29:25 [1] 5.28 km (5:34 / km)
shoes: New Balance Road

Strength and Conditioning 35:00 [0]

Tuesday Sep 26, 2017 #

11 AM

Running 21:55 [1] 4.13 km (5:18 / km)
shoes: Karrimor Trail

Orienteering 21:25 [4] 4.89 km (4:23 / km) +100m 3:58 / km
shoes: Karrimor Trail

Stirling Old Town

Bit longer than I expected. Got majorly distracted by a loose angry dog around number 3 and started going a very odd way to number 4.

Running 27:51 [1] 5.64 km (4:56 / km)
shoes: Karrimor Trail

Ran over Kings Knot for the first time.

6 PM

Running 21:46 [2] 4.01 km (5:26 / km)
shoes: Karrimor Tempo5

Running 21:00 [4] 6.82 km (3:05 / km)
shoes: Karrimor Tempo5

Central
7x3mins, 2mins off
On the grass and track.
Legs feeling a tad heavy.

Drills 15:00 [0]

Pre session

Running 13:30 [1] 2.3 km (5:52 / km)
shoes: Karrimor Tempo5

Recoveries

Running 20:07 [1] 3.6 km (5:35 / km)
shoes: Karrimor Tempo5

Monday Sep 25, 2017 #

7 AM

Running 1:02:25 [2] 14.36 km (4:21 / km)
shoes: Karrimor Tempo5

8 PM

Running 28:46 [1] 5.28 km (5:27 / km)
shoes: Karrimor Road 3

Strength and Conditioning 30:00 [1]

Sunday Sep 24, 2017 #

10 AM

Running 24:20 [2] 5.01 km (4:51 / km)
shoes: Asics 2

Running 31:04 [5] 10.0 km (3:06 / km)
shoes: Asics 2

River Ness 10km

First 10km

Felt quite good and enjoyed it.

A group of about 10 until 1.5km where there was a 90 degree left hand turn and then a bit of a hill. Took me a little while to realise at this point group was beginning to split and although I eventually made it back I realised the pace had increased and it was time to settle into my rhythm.

At about 3km started overtaking people and at 4km saw ahead that Ali Hay (Central) had been dropped from the leading group. At this point he was probably about 150m ahead. And very gradually he got closer until at about 8km when I caught him. Increased the speed as I overtook to see if I could just leave him as I knew I'd never beat him in a sprint finish (1500m in Commonwealth Games). Unfortunately he stuck to me and went back past with 1.5km to go (he said after he thought there was less than a km to go at that point!). Still felt all right but just didn't have another gear.

Realised it would be close to 31 as I saw the finish clock (hadn't looked at my watch for entire race). Upped the pace but not able to dip under.

Only slightly annoying thing was heart rate monitor died over night and didn't spot it until I was on the start line...

C • Nice 3

Running 29:30 [1] 5.04 km (5:51 / km)
shoes: Asics 2

Saturday Sep 23, 2017 #

7 AM

Running 16:16 [1] 2.83 km (5:45 / km)
shoes: Karrimor Road 3

11 AM

Running 18:00 [1] 3.38 km (5:20 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 29:18 [4] 5.46 km (5:22 / km)
shoes: Inov8 X-Talon 212 v2

Highland wolf
Mad start middle

Good fun.

Running 18:48 [1] 3.29 km (5:43 / km)
shoes: Inov8 X-Talon 212 v2

2 PM

Running 13:45 [1] 2.45 km (5:37 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 15:48 [4] 4.43 km (3:34 / km)
shoes: Inov8 X-Talon 212 v2

Aviemore

Running 13:42 [1] 2.47 km (5:33 / km)
shoes: Inov8 X-Talon 212 v2

Friday Sep 22, 2017 #

8 AM

Running 1:02:36 [2] 14.42 km (4:20 / km)
shoes: Karrimor Tempo5

With strides

3 PM

Running 13:13 [1] 2.47 km (5:21 / km)
shoes: Karrimor Road 3

Strength and Conditioning 30:00 [1]

Running 10:00 [1] 5.0 km (2:00 / km)
shoes: Karrimor Road 3

Testing out the gym treadmill. It went fast enough for interval training if I ever need it though button for increasing speed isn't easiest to press when running hard...

Running 14:40 [1] 2.77 km (5:18 / km)
shoes: Karrimor Road 3

Thursday Sep 21, 2017 #

11 AM

Running 30:01 [1] 5.85 km (5:08 / km)
shoes: Karrimor Tempo5

Drills 5:00 [0]

Running 11:33 [4] 3.8 km (3:02 / km)
shoes: Karrimor Tempo5

2x1600
3x200

Running 2:00 [1] 0.3 km (6:40 / km)
shoes: Karrimor Tempo5

Running 19:39 [1] 4.17 km (4:43 / km)
shoes: Karrimor Tempo5

6 PM

Running 45:47 [2] 10.64 km (4:18 / km)
shoes: Karrimor Tempo5

Round the lane on the otherside of the motorway

Wednesday Sep 20, 2017 #

8 AM

Running 1:38:40 [2] 20.95 km (4:43 / km)
shoes: Karrimor Trail

Loop around Dumyat but went the longer way onto the other side of the valley.

3 PM

Running 26:01 [1] 4.84 km (5:23 / km)
shoes: Karrimor Tempo5

Strength and Conditioning 30:00 [0]
shoes: Karrimor Trail

Tuesday Sep 19, 2017 #

10 AM

Running 28:11 [2] 5.88 km (4:48 / km)
shoes: Karrimor Trail

Legs felt surprisingly good setting off.

Orienteering 15:17 [4] 4.11 km (3:43 / km)
shoes: Karrimor Trail

Bannockburn Sprint for tomorrow's event.
Felt good. Missed quite a few of the optimum routes though.

Running 26:41 [2] 5.88 km (4:32 / km)
shoes: Karrimor Trail

7 PM

Running 24:26 [1] 4.57 km (5:21 / km)
shoes: Karrimor Tempo5

Drills 15:00 [0]

Running 14:00 [5] 4.75 km (2:57 / km)
shoes: Karrimor Tempo5

Central
Memorial Park loops
7 starting every 3 mins
~675m

Marginally overdid the pace on the second one, told in the last 2.
2.01
1.56
1.58
2.01 (dog got in way)
1.59
2.01
2.01

Running 18:58 [1] 3.76 km (5:03 / km)
shoes: Karrimor Tempo5

Monday Sep 18, 2017 #

8 AM

Running 1:03:58 [2] 14.39 km (4:27 / km)
shoes: Karrimor Tempo5

Strides at end

8 PM

Running 27:48 [1] 5.28 km (5:16 / km)
shoes: Karrimor Tempo5

gym run

Strength and Conditioning 30:00 [1]

Sunday Sep 17, 2017 #

10 AM

Running 1:46:07 [2] 24.08 km (4:24 / km) +400m 4:04 / km
shoes: Karrimor Trail

Run round Loch Ard Forest, first half with Fanni.

Big forest!

Saturday Sep 16, 2017 #

10 AM

Running 20:16 [2] 4.2 km (4:50 / km)
shoes: Karrimor Tempo5

Running 28:00 [4] 8.67 km (3:14 / km)
shoes: Karrimor Tempo5

With some of the Central guys in Callendar Park.

7,6,5,4,3,2,1 with 1min off round the cross country circuit.

Just behind Ali today, losing most to him when we hit the hills.

Running 6:00 [1] 0.89 km (6:44 / km)
shoes: Karrimor Tempo5

Recoveries

Running 16:48 [2] 3.37 km (4:59 / km)
shoes: Karrimor Tempo5

Friday Sep 15, 2017 #

7 AM

Running 1:00:10 [2] 14.51 km (4:09 / km)
shoes: Karrimor Tempo5

Strides at end

4 PM

Running 30:10 [1] 5.73 km (5:16 / km)
shoes: Karrimor Tempo5

Strength and Conditioning 30:00 [1]

Squats 8 8 6 45,45,50
Step Ups 8 8 8 25,25,30
Split Squat 8 8 6 20,20,30
Single Leg 'Squat' 8 8 6 20,20,30
Dynamic Lunges 8 8 8

Housemate did some filming for me.

Thursday Sep 14, 2017 #

7 AM

Running 43:11 [1] 8.61 km (5:01 / km)
shoes: Karrimor Tempo5

C • Easy 1

4 PM

Running 18:26 [1] 3.56 km (5:11 / km)
shoes: Karrimor Tempo5

Running 5:20 [1] 1.09 km (4:54 / km)
shoes: Karrimor Tempo5

Running 34:34 [4] 11.15 km (3:06 / km)
shoes: Karrimor Tempo5

With Fanni, Rory and Lewis.

Plan was a track session but it was booked when we got there so we ended up running round the lake.

5x6mins, 1 min off

1.75km, 1.83, 1.87, 1.86, 1.84

Then back to an empty track to run.

5x400m, 1 min off

69, 68, 66, 65, 64

The first 400 felt hard but must have been warming up to the pace. Still a bit surprised to run quicker every time.

Running 15:30 [1] 2.3 km (6:44 / km)
shoes: Karrimor Tempo5

Recoveries

Running 23:42 [1] 4.14 km (5:43 / km)
shoes: Karrimor Tempo5

Felt good on the session (well until the 400s) but got dropped on the warm down.

Wednesday Sep 13, 2017 #

8 AM

Running 1:31:10 [2] 18.14 km (5:02 / km)
shoes: Kalenji Trail

Loop of Dumyat

Was a struggle, especially the hills. Yesterday taking its toll.

4 PM

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Karrimor Trail

Control hanging round the Uni. As normal I was late so in a rush.

Running 18:05 [1] 3.2 km (5:39 / km)
shoes: Karrimor Trail

Strength and Conditioning 25:00 [1]

Squats 8,8,6 45,45,50
Step Ups 8,8,8 30
Split Squat 8,8,6 15,15,30
Lunges 10,10,10 15,15,30
Dynamic Squats 8,8,8

Tuesday Sep 12, 2017 #

11 AM

Running 18:52 [1] 3.52 km (5:22 / km)
shoes: Karrimor Tempo5

Running 3:15 [1] 0.6 km (5:25 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 15:46 [4] 4.22 km (3:44 / km)
shoes: Inov8 X-Talon 212 v2

Sprint in Livongston, by Almond Park. Map wasn't great but ok for training, a few blocked passageways etc. I was also a bit careless with planning ahead in places.

Running 3:53 [1] 0.73 km (5:19 / km)
shoes: Inov8 X-Talon 212 v2

Running 24:07 [1] 4.96 km (4:52 / km)
shoes: Karrimor Tempo5

7 PM

Running 20:37 [1] 4.0 km (5:09 / km)
shoes: Karrimor Tempo5

Drills 15:00 [0]

Running 16:06 [5] 4.4 km (3:40 / km) +180m 3:02 / km
shoes: Karrimor Tempo5

Central
Raining

Hill session on sportscotland road and path to top of hill ~200m with ~10m cllimb - not done this one before.

6 reps x3 with 4x100m strides between

45 46 47 47 47 46
(~90m strides ~15s)
45 46 46 45 46 44
(100m strides ~16s)
45 46 46 47 46 44

Tough.

Lactate was coming in quads during second set and thought cavles would start cramping. But strangely didn't really feel either in last set, it was more of a whole body tiredness by then. Whole session took nearly an hour.

Running 40:00 [1] 5.4 km (7:24 / km)
shoes: Karrimor Tempo5

Running 14:44 [1] 2.71 km (5:26 / km)
shoes: Karrimor Tempo5

Crawled home.

Monday Sep 11, 2017 #

9 AM

Running 12:40 [1] 2.35 km (5:23 / km)
shoes: Karrimor Tempo5

Badminton 1:00:00 [1]

1-5

Strength and Conditioning 25:00 [1]

Running 22:07 [1] 4.14 km (5:21 / km)
shoes: Karrimor Tempo5

5 PM

Running 1:15:52 [2] 14.84 km (5:07 / km)
shoes: Kalenji Trail

Blue skies, would have been rude not to run up Dumyat.

Strides to finish

Sunday Sep 10, 2017 #

9 AM

Running 10:46 [1] 1.9 km (5:40 / km)
shoes: Inov8 X-Talon 212 v2

Running 3:30 [2] 0.79 km (4:26 / km)
shoes: Oroc 280 no.3

Orienteering 36:38 [5] 7.0 km (5:14 / km)
shoes: Oroc 280 no.3

SHI relay
Castle Saunderson
MattF, me, GG

The race I came for. Matt did a good job and came back just behind the leaders. Set of chasing James Tullie but gaffled from 1 and didn't see him after that although I didn't know where if he was ahead or behind. No idea how I was doing until I saw someone ahead of me to 6 and eventually worked out it was Sasha. Saw him occasionally for next few control and then pretty much with him from 10. Then we alternated the lead until I had bad direction coming out of 19 and hit the path after the road, then running like mad to limit the damage which was only 20s in end.

GG made up the lost ground and took the win. England win overall for the first time in about 10 years.

C • Thanks 1

Running 13:06 [1] 1.98 km (6:37 / km)
shoes: Inov8 X-Talon 212 v2

Saturday Sep 9, 2017 #

Event: Senior Home Internationals Individual/Relays

10 AM

Running 15:08 [1] 2.02 km (7:30 / km)
shoes: Oroc 280 no.3

Orienteering 1:40:44 [4] 15.71 km (6:25 / km)
shoes: Oroc 280 no.3

SHI individual

Florencecourt

Not that fun but did at least feel like a race once Jonny caught me at 13. Surprised to only be 10 minutes down.

Running 15:16 [1] 2.52 km (6:03 / km)
shoes: Inov8 X-Talon 212 v2

Didn't feel that tired during or straight after but felt it on the warm down.

5 PM

Running 13:33 [1] 2.33 km (5:49 / km)
shoes: Inov8 X-Talon 212 v2

Friday Sep 8, 2017 #

8 AM

Running 1:10:29 [2] 15.68 km (4:30 / km)
shoes: Karrimor Tempo5

Strength and Conditioning 22:00 [1]

Running 12:52 [1] 2.4 km (5:22 / km)
shoes: Karrimor Tempo5

Thursday Sep 7, 2017 #

8 AM

Running 41:25 [2] 8.64 km (4:48 / km)
shoes: Karrimor Road 3

6 PM

Running 18:15 [2] 3.23 km (5:39 / km)
shoes: Inov8 X-Talon 212 v2

Running 15:00 [4] 4.6 km (3:16 / km)
shoes: Inov8 X-Talon 212 v2

30 on 30 steady
Dunblane Golf Course
with GG, Lewis, Fanni and Rory.
Guess at distant split.

Running 15:00 [3] 3.75 km (4:00 / km)
shoes: Inov8 X-Talon 212 v2

Running 22:35 [1] 4.16 km (5:26 / km)
shoes: Inov8 X-Talon 212 v2

Wednesday Sep 6, 2017 #

8 AM

Running 1:30:41 [2] 19.15 km (4:44 / km) +280m 4:25 / km
shoes: Kalenji Trail

Loop of Dumyat clockwise.

12 PM

Running 10:00 [1] 1.2 km (8:20 / km)
shoes: Inov8 X-Talon 212 v2

Control hanging in Minewoods

8 PM

Running 13:28 [1] 2.41 km (5:35 / km)
shoes: Karrimor Tempo5

Strength and Conditioning 22:00 [1]

Squats
Half squats
Step ups
Lunges with 6kg ball
Dynamic lunges

Running 13:01 [1] 2.41 km (5:24 / km)
shoes: Karrimor Tempo5

Tuesday Sep 5, 2017 #

10 AM

Running 31:26 [1] 6.11 km (5:09 / km)
shoes: Karrimor Road 3

Orienteering 17:23 [4] 4.25 km (4:05 / km)
shoes: Karrimor Road 3

Coxet Hill
Pre running tomorrow's sprint. A lot of routechoice and I often didn't pick the best.

Running 30:33 [1] 6.03 km (5:04 / km)
shoes: Karrimor Road 3

7 PM

Running 16:26 [1] 3.26 km (5:02 / km)
shoes: Karrimor Road 3

Running 21:00 [4] 6.89 km (3:03 / km)
shoes: Karrimor Road 3

Central
7x3mins, 2mins recovery
Losing about 5s to Cam, Ali and Dale on each, except the last where I just about managed to stay in contact.

Running 12:00 [1] 2.41 km (4:59 / km)
shoes: Karrimor Road 3

Running 14:45 [1] 2.73 km (5:24 / km)
shoes: Karrimor Road 3

Monday Sep 4, 2017 #

10 AM

Running 13:11 [1] 2.39 km (5:31 / km)

Badminton 40:00 [1]

Hurt something in my right shoulder so stopped early.

Strength and Conditioning 22:00 [1]

Easy does it.
Squats 3x6 40kg
Step up ~3x8 with bar
Single leg squats with bar
Lunge and dynamic lunges

Running 16:40 [1] 2.97 km (5:37 / km)
shoes: Karrimor Road 3

5 PM

Running 1:03:50 [2] 14.86 km (4:18 / km)
shoes: Karrimor Road 3

Sunday Sep 3, 2017 #

10 AM

Running 2:11:00 [2] 22.49 km (5:49 / km) +890m 4:52 / km
shoes: Inov8 X-Talon 212 v2

Back to Braemar with my spare key as breakdown guy couldn't get in yesterday. Then Munro with gg - Carn an t'Sagairt Mor and Carn a Choire Boidheach.

Saturday Sep 2, 2017 #

7 AM

Running 19:44 [1] 3.46 km (5:42 / km)
shoes: Karrimor Road 3

12 PM

Running 30:00 [1] 4.2 km (7:09 / km)
shoes: Kalenji Trail

Braemar Gathering

Arrived too late for the first race. Then as I was about to warm up locked my keys in the car... with all mine and gg's stuff in the car.

Borrowed some of Sasha's shoes to race in but as I hadn't taped my ankles wasn't prepared to race down although didn't do great on the uphill either!

Salvaged something in the mile by coming second and winning £60.

I'll be back.

Running 18:39 [5] 2.68 km (6:58 / km) +370m 4:07 / km

Running 11:20 [2] 2.68 km (4:14 / km)

Running 8:36 [1] 1.41 km (6:06 / km)

Running 4:35 [5] 1.57 km (2:55 / km)

Friday Sep 1, 2017 #

7 AM

Running 1:30:23 [2] 21.17 km (4:16 / km)
shoes: Karrimor Road 3

Loop of Stirling

8 PM

Running 25:17 [1] 4.84 km (5:13 / km)
shoes: Karrimor Road 3

Strength and Conditioning 10:00 [0]

Very easy reintro to S&C so I don't get DOMS this weekend.

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