Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 30 days ending Apr 30, 2018:

activity	#	time	miles		km		+m
Running	58	38:05:10	295.8	(7:44)	476.05	(4:48)	1750
Orienteering	21	8:32:29	75.37	(6:48)	121.3	(4:13)	430
Strength and Conditioning	8	3:40:00
Drills	9	1:02:00
Total	59	51:19:39	371.18		597.35		2180
[1-5]	59	50:41:03

2:20

0:00

» now

Monday Apr 30, 2018 #

11 AM

Running 45:04 [2] 9.44 km (4:46 / km)
shoes: Brooks 10 #2

WU, Recs, WD

Running 5:00 [4] 1.56 km (3:12 / km)
shoes: Brooks 10 #2

Running 8:00 [5] 2.48 km (3:14 / km) +80m 2:47 / km
shoes: Brooks 10 #2

5mins
4x2mins from the canal up the path to the zoo

2 PM

Running 15:00 [1] 3.0 km (5:00 / km)
shoes: Brooks 10 #2

Unexpected run...

Sunday Apr 29, 2018 #

8 AM

Running 1:03:11 [2] 14.79 km (4:16 / km)
shoes: Brooks 10 #2

Went out just before the Chester half marathon started and ran round some of the closed roads. Also went over to Eaton Park.

4 PM

Running 21:49 [1] 4.26 km (5:07 / km)
shoes: Brooks 10 #2

Saturday Apr 28, 2018 #

7 AM

Running 17:21 [1] 3.6 km (4:49 / km)
shoes: Brooks 10 #2

Including 90s harder

Orienteering 17:24 [4] 4.16 km (4:11 / km)
shoes: Brooks 10 #2

Stirling City Centre

Running 15:15 [1] 3.33 km (4:35 / km)
shoes: Brooks 10 #2

A bit with Raymond after I bumped into him on the way home.

1 PM

Orienteering 13:23 [1] 1.77 km (7:34 / km)
shoes: Brooks 10 #2

Fordell Firs

Friday Apr 27, 2018 #

8 AM

Running 1:05:32 [2] 12.89 km (5:05 / km) +400m 4:24 / km
shoes: Kalenji Trail

Dumyat

6 PM

Running 25:43 [1] 4.84 km (5:19 / km)
shoes: Brooks 10 #2

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 115, 115, 115, 120kg
Step Ups 8 x3 - 47.5,47.5,50kg
Walking Lunges 15 x3 12.5,12.5,15kg
Blue Bosu ~10mins

Thursday Apr 26, 2018 #

10 AM

Running 14:23 [1] 2.57 km (5:36 / km)
shoes: Brooks 10 #2

Drills 5:00 [0]
shoes: Brooks 10 #2

Running 3:41 [1] 0.67 km (5:30 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 27:20 [3] 6.49 km (4:13 / km)
shoes: Inov8 X-Talon 212 v3

Erskine Sprintervals
Wet underfoot

Running 11:34 [1] 2.13 km (5:26 / km)
shoes: Inov8 X-Talon 212 v3

12 PM

Running 6:00 [1] 1.03 km (5:50 / km)
shoes: Asics 2

Orienteering 21:25 [4] 5.32 km (4:02 / km)
shoes: Asics 2

Paisley

Running 21:25 [1] 2.96 km (7:14 / km)
shoes: Brooks 10 #2

Wednesday Apr 25, 2018 #

9 AM

Running 1:02:07 [2] 14.37 km (4:19 / km)
shoes: Brooks 10 #2

Tuesday Apr 24, 2018 #

8 AM

Running 40:54 [1] 8.36 km (4:54 / km)
shoes: Brooks 10 #2

Still recovering from the weekend

7 PM

Running 17:10 [1] 3.32 km (5:10 / km)
shoes: Brooks 10 #2

Drills 15:00 [1]

Running 14:31 [4] 5.16 km (2:49 / km)
shoes: Brooks 10 #2

Central
Grass
30s,30s,1min, 2min, 3min, 2min, 1min, 30,30
1min off
Then shuttle runs. 9x23s ish. ~145m

Running 9:00 [3] 1.8 km (5:00 / km)
shoes: Brooks 10 #2

Recovery minutes

Running 17:07 [1] 3.25 km (5:16 / km)
shoes: Brooks 10 #2

Monday Apr 23, 2018 #

9 AM

Running 13:11 [1] 2.44 km (5:24 / km)
shoes: Brooks 10 #2

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 115, 115, 115, 120kg
Step Ups 8 x3 - 47.5,47.5,50kg
Walking Lunges 15 x3 12.5,12.5,15kg
Blue Bosu ~10mins

Running 13:42 [1] 2.38 km (5:45 / km)
shoes: Brooks 10 #2

Testing the MapRun course round the Uni.

Running 13:43 [1] 2.61 km (5:15 / km)
shoes: Brooks 10 #2

4 PM

Running 43:00 [1] 9.34 km (4:36 / km)
shoes: Brooks 10 #2

Carse
A struggle so cut short.

Sunday Apr 22, 2018 #

9 AM

Running 14:41 [1] 2.63 km (5:35 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 24:30 [4] 6.76 km (3:37 / km)
shoes: Inov8 X-Talon 212 v3

Selby
5 sprintervals with Kris, Jonny, Peter
Nice area, map was out of date in places which was unfortunate. Lots of artificial barriers to keep us on our toes!

Running 14:56 [1] 2.72 km (5:29 / km)
shoes: Inov8 X-Talon 212 v3

12 PM

Running 13:31 [1] 2.68 km (5:03 / km)
shoes: Brooks 10 #2

Orienteering 42:00 [3] 9.5 km (4:25 / km)
shoes: Brooks 10 #2

Selby
4 Short Courses
Many barriers.

Running 1:25 [1] 0.29 km (4:53 / km)
shoes: Brooks 10 #2

Saturday Apr 21, 2018 #

9 AM

Running 15:28 [1] 3.01 km (5:08 / km)
shoes: Brooks 10 #2

inc 90s harder

Drills 5:00 [1]

Running 3:01 [1] 0.61 km (4:57 / km)
shoes: Inov8 X-Talon 190 no.3

A few strides

Orienteering 13:45 [5] 3.54 km (3:53 / km)
shoes: Inov8 X-Talon 190 no.3

York Uni
Running the junior selection race.
Made 3 significant route choice errors. Ran well from 12 to end though.

Running 12:54 [1] 2.56 km (5:02 / km)
shoes: Brooks 10 #2

11 AM

Running 10:36 [1] 2.04 km (5:12 / km)
shoes: Brooks 10 #2

Running 2:29 [1] 0.5 km (4:58 / km)
shoes: Inov8 X-Talon 190 no.3

Orienteering 8:41 [5] 2.54 km (3:25 / km)
shoes: Inov8 X-Talon 190 no.3

Knockout 1
Runner Choice
Kris, Spongey and me took picked the same course. Just held off Spongey for 2nd.

Running 11:07 [1] 1.8 km (6:11 / km)
shoes: Inov8 X-Talon 190 no.3

4 PM

Running 12:48 [1] 2.5 km (5:07 / km)
shoes: Asics 2

Drills 2:00 [0]

Orienteering 10:37 [4] 2.98 km (3:34 / km)
shoes: Asics 2

Semi Final
York City Centre North
Runner Choice
On my own for RC straight from start. Got to the common control first but then 2 gates locked so ended up at the back by ~15s. Then got mixed up on long leg and lost a chunk of time. Battle with Jonny at the end.

Orienteering 9:37 [5] 2.66 km (3:37 / km)
shoes: Asics 2

York City Centre
Warm Saturday evening...it was busy! Managed not to hit anyone or get hit by anything (cars, bikes etc). Got quite a lot of cheers and only one bit of abuse when Kris splashed some girls...
Was in the lead from 1-5. Struggled a bit with the pace 7-9 but then 'easier' to push hard near end when you're in with a chance!
Second behind Peter.

Running 13:47 [1] 2.43 km (5:40 / km)
shoes: Asics 2

Friday Apr 20, 2018 #

8 AM

Running 25:45 [1] 4.82 km (5:21 / km)
shoes: Brooks 10 #2

Strength and Conditioning 25:00 [1]

Half Squats 6 x4 115, 115, 115, 120kg
Step Ups 8 x3 - 47.5,47.5,50kg
Walking Lunges 15 x2 12.5kg
Blue Bosu ~10mins

3 PM

Running 1:16:34 [3] 14.84 km (5:10 / km) +420m 4:31 / km
shoes: Kalenji Trail

Up Dumyat. Really nice day plus I needed some hills before the weekend.

Thursday Apr 19, 2018 #

10 AM

Running 17:43 [1] 3.31 km (5:21 / km)
shoes: Brooks 10 #2

Drills 5:00 [1]

Orienteering 25:45 [4] 7.36 km (3:30 / km)
shoes: Inov8 X-Talon 212 v3

North Muirton
Shorter sprintervals ~13

Running 16:36 [0] 3.24 km (5:07 / km)
shoes: Inov8 X-Talon 212 v3

North along the river

Running 31:01 [1] 6.47 km (4:48 / km)

After 6 hours of mapping

Wednesday Apr 18, 2018 #

8 AM

Running 1:04:45 [2] 15.05 km (4:18 / km)
shoes: Brooks 10 #2

Stirling loop
Turnarounds at end 16.1>14.8

8 PM

Running 25:37 [1] 4.77 km (5:22 / km)
shoes: Brooks 10 #2

Strength and Conditioning 30:00 [1]
shoes: Kalenji Trail

Squats 6 x4 65,65,65,70kg
Jumping squats 6 x4 20,25,30,30
Walking Lunges 15 x1 10,10,12.5kg
Blue Bosu ~10mins

Tuesday Apr 17, 2018 #

9 AM

Running 39:58 [1] 7.36 km (5:26 / km)
shoes: Kalenji Trail

Running 6:02 [5] 1.12 km (5:23 / km) +280m 2:24 / km
shoes: Kalenji Trail

15 minutes of running up and down the steps from Back O'Hill Road up Gowan Hill. Couldn't push on the downs though as was wet and slippery.

First one at 26s then mostly 21/22s and finished on a 20s. 35-38s down.

16 reps. O map says 17.5 metres of climb on each.

7 PM

Running 18:13 [1] 3.67 km (4:58 / km)
shoes: Brooks 10 #2

Drills 15:00 [1]

Running 9:54 [5] 3.6 km (2:45 / km)
shoes: Brooks 10 #2

Central
6x600m on the track
3 mins recovery

Plan was 7 but had started dying at 5 so not much point carrying on.

Running 7:00 [1] 1.0 km (7:00 / km)
shoes: Brooks 10 #2

Bit of jogging in recoveries

Running 20:05 [1] 3.75 km (5:21 / km)
shoes: Brooks 10 #2

Felt like death.

Monday Apr 16, 2018 #

9 AM

Running 1:00:47 [2] 14.41 km (4:13 / km)
shoes: Brooks 10 #2

Chester

8 PM

Running 24:52 [1] 4.82 km (5:10 / km)
shoes: Brooks 10 #2

Strength and Conditioning 30:00 [1]

Lunge 12 12.5kg
Half Squats 6 x4 115, 115, 115, 120kg
Step Ups 8 x3 - 47.5kg
Walking Lunges 15 x2 12.5kg
Blue Bosu ~10mins

Sunday Apr 15, 2018 #

11 AM

Running 3:04 [1] 3.04 km (1:01 / km)
shoes: Brooks 10 #2

Orienteering 23:50 [4] 6.52 km (3:39 / km)
shoes: Inov8 X-Talon 212 v3

Huntingdon

On my way from Norfolk to Chester.

Sprintervals

Running 2:00 [1] 0.4 km (5:00 / km)
shoes: Inov8 X-Talon 212 v3

Running 15:08 [1] 3.1 km (4:53 / km)
shoes: Inov8 X-Talon 212 v3

5 PM

Running 44:58 [2] 10.49 km (4:17 / km)
shoes: Brooks 10 #2

Saturday Apr 14, 2018 #

8 AM

Running 55:26 [2] 12.85 km (4:19 / km)
shoes: Brooks 10 #2

Road loop

11 AM

Running 10:18 [1] 2.02 km (5:06 / km)
shoes: Brooks 10 #2

Running 3:26 [1] 0.72 km (4:46 / km)
shoes: Inov8 X-Talon 212 v3

Couple of strides

Orienteering 15:48 [4] 3.54 km (4:28 / km)
shoes: Inov8 X-Talon 212 v3

Uni of East Anglia

Interesting. Lots of overhead walkways. Was enjoyable but the mapping was a bit too non standard. A few places it was impossible to work out what was going on. Ie on 8 ended up at the top of some steps at an uncrossable wall not on the map.

http://www.noroc.routegadget.co.uk/rg2/#95&course=...

Running 7:10 [1] 1.42 km (5:03 / km)
shoes: Inov8 X-Talon 212 v3

Short warm down as had a wedding to get to, just made it in time!

Friday Apr 13, 2018 #

9 AM

Running 15:29 [1] 3.08 km (5:02 / km)
shoes: Brooks 10 #2

90s harder

Drills 5:00 [1]

Orienteering 17:33 [5] 4.92 km (3:34 / km)
shoes: Inov8 X-Talon 190 no.3

Holt Park Time Trial

02/03/13 19.03 5.03km 3.47m/km (L5)
27/10/13 20.58 5.08km 4.08m/km (L4)
07/12/14 20.10 5.17km 3.54m/km (L4)
08/02/15 18.47 5.08km 3.42m/km (L5)
11/05/16 17.46 4.96km 3.35m/km (L5) (+20s for #12)
18/03/17 17.54 4.99km 3.35m/km (L5) (+20s for #12) Wet
13/04/18 17.33 4.92km 3.34m/km (L5) (+20s for #12) Wet

Not ideal conditions so happy to run quicker than previously. Wet underfoot so cautious on cornering, especially round final loop on flagstones. Unfortunately HR didn't record for some reason...

Running 15:41 [1] 3.07 km (5:07 / km)
shoes: Brooks 10 #2

1 PM

Running 21:29 [1] 4.41 km (4:52 / km)
shoes: Brooks 10 #2

Orienteering 20:20 [4] 5.47 km (3:43 / km)
shoes: Brooks 10 #2

Sleaford
Sprintervals

Saw quite a few ducks lying in really weird places: middle of car park, roads, high street...

Running 14:43 [1] 3.14 km (4:41 / km)
shoes: Brooks 10 #2

6 PM

Running 21:04 [1] 3.79 km (5:34 / km)
shoes: Brooks 10 #2

Made it to the flat lands. Round the site with others.

Thursday Apr 12, 2018 #

4 PM

Running 1:00:03 [2] 14.15 km (4:15 / km)
shoes: Brooks 10 #2

Leeds
Intention had been to do time trial today but wasn't feeling up for it after the journey so went for a run around where I used to live.

6 PM

Running 59:56 [1] 10.41 km (5:45 / km)
shoes: Inov8 X-Talon 212 v3

With DaveM from his around Roundhay Park.

Wednesday Apr 11, 2018 #

7 AM

Running 1:15:07 [2] 18.17 km (4:08 / km)
shoes: Brooks 10 #2

10 AM

Running 24:35 [1] 4.75 km (5:11 / km)
shoes: Brooks 10 #2

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 115, 115, 115, 120kg
Step Ups 8 x3 - 47.5kg
Dynamic Lunges 12,15,16
Blue Bosu ~10mins

Tuesday Apr 10, 2018 #

8 AM

Running 20:53 [1] 4.28 km (4:53 / km)
shoes: Brooks 10 #2

Running 15:00 [4] 3.22 km (4:40 / km) +160m 3:44 / km
shoes: Brooks 10 #2

Sheriffmuir Road
Kenyan Hills
~ 1min up ~39s down

Running 19:09 [1] 4.15 km (4:37 / km)
shoes: Brooks 10 #2

6 PM

Running 28:29 [1] 6.04 km (4:43 / km)
shoes: Brooks 10 #2

Running 14:36 [5] 4.97 km (2:56 / km) +80m 2:43 / km
shoes: Brooks 10 #2

Central
Charlton Road
700, 800 (2xhill), 970 x2
1.58, 2.24, 2.56, 1.57, 2.24, 2.57
With Cam, Dale and Ali
Running better on shorter ones tonight, at least compared to others.

Running 15:00 [1] 3.1 km (4:50 / km)
shoes: Brooks 10 #2

Monday Apr 9, 2018 #

9 AM

Running 1:03:47 [2] 14.92 km (4:17 / km)
shoes: Brooks 10 #2

Took a while to get going.
Turnarounds 15.5 15.6 15.2 15.2 14.7!

7 PM

Running 24:37 [1] 4.83 km (5:06 / km)
shoes: Brooks 10 #2

Strength and Conditioning 35:00 [1]

Busy
Lunges 12x3 12.5kg
Half Squats 6 x4 110, 110, 110, 115kg
Step Ups 8 x3 - 45, 45, 48kg
Blue Bosu ~10mins

Sunday Apr 8, 2018 #

8 AM

Running 15:20 [1] 3.1 km (4:57 / km)
shoes: Brooks 10 #2

Orienteering 12:32 [4] 2.82 km (4:27 / km) +70m 3:57 / km
shoes: Brooks 10 #2

Lugano
A few issues with the map but ok.

Running 16:22 [1] 2.56 km (6:24 / km)
shoes: Brooks 10 #2

5mins of map memory. Including getting confused in the multi-layered train station.

Drills 5:00 [0]

8 PM

Note

Flight 2 hours late. Manchester at 8pm. Home midnight... Least the roads were quiet!

Saturday Apr 7, 2018 #

8 AM

Running 18:11 [1] 3.25 km (5:36 / km)
shoes: Brooks 10 #2

1 PM

Running 17:10 [1] 3.3 km (5:12 / km)
shoes: Brooks 10 #2

Yesterday's hills have destroyed my legs. But not in Italy long so...

Orienteering 21:29 [4] 5.49 km (3:55 / km)
shoes: Brooks 10 #2

Sprintervals round Giubiasco. Pretty smooth.
About 6x3.30mins.

Running 15:57 [1] 3.23 km (4:56 / km)
shoes: Brooks 10 #2

Map memory round the last few longer legs I didn't do as part of session.

3 PM

Running 14:53 [1] 2.89 km (5:09 / km)
shoes: Brooks 10 #2

Orienteering 23:40 [4] 5.39 km (4:23 / km) +130m 3:55 / km
shoes: Brooks 10 #2

Ascona
Another big hill.

Running 16:47 [1] 3.23 km (5:12 / km)
shoes: Brooks 10 #2

More map memory

Friday Apr 6, 2018 #

7 AM

Running 17:25 [1] 3.13 km (5:34 / km)
shoes: Brooks 10 #2

11 AM

Running 13:17 [1] 2.76 km (4:49 / km)
shoes: Brooks 10 #2

inc 90s harder

Drills 5:00 [1]

Running 3:15 [1] 0.67 km (4:51 / km)
shoes: Inov8 X-Talon 190 no.3

Orienteering 16:54 [5] 3.78 km (4:28 / km) +130m 3:49 / km
shoes: Inov8 X-Talon 190 no.3

Swiss Test Race
Novaggio

8th +58s on DHubmann

Close but not close enough to make the Swiss team...

Started well then went up a massive hill and from then on started struggling a bit (was in 4th at halfway). Good to see what I need to work on in the next 4 weeks.

http://3drerun.worldofo.com/2d/?lidstr=20180406_Te...

Running 2:15 [1] 0.35 km (6:26 / km)
shoes: Inov8 X-Talon 190 no.3

Running 17:06 [1] 2.54 km (6:44 / km)
shoes: Brooks 10 #2

4 PM

Running 7:14 [1] 1.2 km (6:02 / km)
shoes: Brooks 10 #2

Running 5:25 [1] 0.9 km (6:01 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 16:17 [4] 4.22 km (3:52 / km) +100m 3:27 / km
shoes: Inov8 X-Talon 212 v3

Sprint Relay with the German Team
Comano

Bad, made some pretty basic errors.

Running 11:32 [1] 1.79 km (6:27 / km)
shoes: Brooks 10 #2

Thursday Apr 5, 2018 #

6 AM

Running 31:25 [1] 7.28 km (4:19 / km)
shoes: Brooks 10 #2

6 PM

Running 50:01 [1] 8.93 km (5:36 / km) +330m 4:44 / km
shoes: Inov8 X-Talon 212 v3

In Switzerland for some pre-European training.

Bit of an explore from my accom. Hilly.

Wednesday Apr 4, 2018 #

8 AM

Running 1:11:10 [2] 16.25 km (4:23 / km)
shoes: Brooks 10 #2

With Duncan round Chester

5 PM

Running 29:34 [1] 6.32 km (4:41 / km)
shoes: Brooks 10 #2

Strength and Conditioning 10:00 [0]

Squat into Jump 12x4
Dynamic Lunges 12x3

Tuesday Apr 3, 2018 #

12 PM

Running 30:49 [1] 6.36 km (4:51 / km)
shoes: Brooks 10 #2

Chester city centre loop

Monday Apr 2, 2018 #

9 AM

Running 16:49 [1] 2.9 km (5:48 / km)
shoes: VJ Bold

Orienteering 29:10 [5] 5.5 km (5:18 / km)
shoes: VJ Bold

JK Relay
1st Leg

Messy. Was completely alone in the lead at one point but then started hunting on the wrong set of pits for 15. As soon as I got back into thee lead another mistake, letting PeterB take the victory on the leg. +40s

Running 17:33 [1] 2.83 km (6:12 / km)
shoes: VJ Bold

Sunday Apr 1, 2018 #

7 AM

Running 13:42 [1] 2.59 km (5:17 / km)
shoes: Brooks 10 #2

1 PM

Running 13:57 [1] 2.66 km (5:15 / km)
shoes: VJ Bold

Easy jogging, nothing hard.

Orienteering 1:40:29 [5] 20.57 km (4:53 / km)
shoes: VJ Bold

JK Day 3
Beaudesert

2nd! 53 seconds behind spongey
2nd overall

Wasn't even sure if I'd bother going out today...

Though after last year's reasonable runs at the jk in similar terrain, a few certain individuals missing this weekend plus not being too far down from the pack yesterday thought there was an outside chance of getting on the podium.

Run didn't feel like anything special and had no real idea how I was doing even when I came past spectator. So a bit surprised coming down the run in hearing that I would probably be second overall...

I saw some people out there but never actually caught or ran with anyone. The closest I came was to Peter B but just as I was getting close to him went a different way on the long leg to 29.

Best ever jk result, don't think I ever got this high even as a junior.

Shame the European long isn't on similar terrain.

C • Congrats 5

Running 11:55 [1] 1.93 km (6:10 / km)
shoes: VJ Bold

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