Training Log Archive: ShmintyIn the 30 days ending Jun 30, 2018:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Jun 30, 2018 #
Running 15:13 [1] 2.65 km (5:45 / km)
shoes: Brooks 10 #2
Drills 5:00 [1]
Running 15:36 [2] 3.13 km (4:59 / km)
shoes: Inov8 X-Talon 212 v3
4 strides
Orienteering 16:46 [5] 4.86 km (3:27 / km)
shoes: Inov8 X-Talon 212 v3
Kortrijk
4th
Went hard from the start. A few bad routes but generally good. 17s behind Freddo.
Running 15:35 [1] 2.93 km (5:19 / km)
shoes: Brooks 10 #2
Running 12:47 [1] 2.33 km (5:29 / km)
shoes: Brooks 10 #2
Orienteering 15:45 [5] 4.58 km (3:26 / km)
shoes: Inov8 X-Talon 212 v3
Same place
Chasing Start
17s behind Freddo, 14 behind Tim, 5 behind Yannick and Topias 5s behind me.
Catching a little on the long leg to 1 then decided to go north round the lake to 2 and lost 3s. At first pass though spectator the gaps were still pretty similar but by third time Tim and Freddo had got more time and it was definitely noticeable a few controls later at 19, when I'd followed Yannick instead of taking the route I'd planned to take which would have been quicker. On way to 21 decided to push harder and went past Yannick over the bridge and got a little gap which stuck to the end.
Running 14:34 [1] 2.52 km (5:47 / km)
shoes: Brooks 10 #2
Friday Jun 29, 2018 #
Running 30:35 [2] 6.55 km (4:40 / km)
shoes: Brooks 10 #2
On the trails from Yannick's. Nice place.
Running 15:04 [1] 2.99 km (5:02 / km)
shoes: Brooks 10 #2
Orienteering 17:50 [3] 4.42 km (4:02 / km)
shoes: Asics 2
Zonnebeke
Running 20:35 [2] 4.62 km (4:27 / km)
shoes: Brooks 10 #2
Thursday Jun 28, 2018 #
Running 44:43 [1] 9.33 km (4:48 / km)
shoes: Brooks 10 #2
Running 5:04 [1] 0.91 km (5:34 / km)
shoes: Asics 2
Orienteering 26:38 [4] 7.33 km (3:38 / km)
shoes: Asics 2
Mechelen
Sprintervals after a longer than anticipated journey.
Running 2:55 [1] 0.32 km (9:07 / km)
shoes: Asics 2
Running 10:25 [1] 0.32 km (32:33 / km)
shoes: Asics 2
Wednesday Jun 27, 2018 #
Running 1:02:00 [2] 15.06 km (4:07 / km)
shoes: Brooks 10 #2
Turnarounds 15.3>14.3
Running 25:48 [1] 5.04 km (5:07 / km)
shoes: Brooks 10 #2
Strength and Conditioning 30:00 [1]
Jump Squats 6 x4 50kg
Walking Lunges 12 x3 14,14,16kg
Blue Bosu ~10mins
Orienteering 26:52 [3] 5.39 km (4:59 / km)
shoes: Inov8 X-Talon 212 v3
WEE - made my first appearance of the series on the last event.
Norwegian then permanent course.
Running 7:38 [1] 1.17 km (6:31 / km)
shoes: Inov8 X-Talon 212 v3
Tuesday Jun 26, 2018 #
Running 15:23 [1] 3.27 km (4:42 / km)
shoes: Brooks 10 #2
Running 10:02 [2] 2.34 km (4:17 / km)
Running 14:05 [2] 3.36 km (4:11 / km)
shoes: Brooks 10 #2
Running 30:50 [1] 6.59 km (4:41 / km)
shoes: Brooks 10 #2
Drills 15:00 [1]
Running 20:05 [4] 6.76 km (2:58 / km)
shoes: Brooks 10 #2
Top Pitches
1 lap
5, 4, 3, 2, 1 mins (1 min off)
1 lap
Solo for all except laps.
Running 21:25 [1] 4.12 km (5:12 / km)
shoes: Brooks 10 #2
Running 6:30 [1] 1.12 km (5:48 / km)
shoes: Asics 2
Monday Jun 25, 2018 #
Running 1:04:53 [2] 16.0 km (4:03 / km)
shoes: Brooks 10 #2
Running 25:36 [1] 5.23 km (4:54 / km)
shoes: Brooks 10 #2
Strength and Conditioning 25:00 [1]
Step Ups 8 x3 - 50, 52.5, 52.5kg
Blue Bosu ~10mins
Sunday Jun 24, 2018 #
Running 1:02:36 [2] 14.32 km (4:22 / km)
shoes: Asics 2
Running 35:29 [1] 7.37 km (4:49 / km)
shoes: Brooks 10 #2
Saturday Jun 23, 2018 #
Running 14:04 [1] 3.03 km (4:39 / km)
shoes: Asics 2
Orienteering 12:18 [5] 3.63 km (3:23 / km)
shoes: Asics 2
Mass Start Sprint
Solo from the start except for the loops where people were running in opposite direction, almost ran into a few people!
Running 14:29 [1] 2.69 km (5:23 / km)
shoes: Asics 2
Running 5:59 [1] 0.42 km (14:15 / km)
shoes: Brooks 10 #2
Nice!
Running 22:34 [1] 4.34 km (5:12 / km)
shoes: Brooks 10 #2
Orienteering 20:32 [4] 5.83 km (3:31 / km)
shoes: Asics 2
Vets course to make it more sprint relevant.
Interesting town centre then a bit of slog round some dull housing estate but a good physical test.
Running 14:59 [1] 2.68 km (5:35 / km)
shoes: Brooks 10 #2
Running 2:43 [1] 0.17 km (15:59 / km)
Short course.
Friday Jun 22, 2018 #
Running 1:01:55 [2] 14.93 km (4:09 / km)
shoes: Brooks 10 #2
Running 26:11 [1] 5.16 km (5:04 / km)
shoes: Brooks 10 #2
Strength and Conditioning 30:00 [1]
Step Ups 8 x3 - 50, 52.5, 52.5kg
Blue Bosu ~10mins
Thursday Jun 21, 2018 #
Orienteering 22:26 [4] 6.38 km (3:31 / km)
shoes: Asics 2
Sprintervals x5, ~30s off between
Running 2:15 [1] 0.3 km (7:30 / km)
shoes: Asics 2
Running 15:04 [1] 2.68 km (5:37 / km)
shoes: Asics 2
Running 26:27 [1] 5.38 km (4:55 / km)
shoes: Brooks 10 #2
Drills 15:00 [1]
Running 7:10 [4] 2.25 km (3:11 / km)
shoes: Asics 2
6x 300m progression, 100 jog, 100 'stride', 100 sprint
5 x 150m (last 2 handicapped)
Running 3:00 [1] 0.4 km (7:30 / km)
shoes: Asics 2
Running 12:21 [1] 2.47 km (5:00 / km)
shoes: Brooks 10 #2
Wednesday Jun 20, 2018 #
Running 1:30:05 [2] 21.56 km (4:11 / km)
shoes: Brooks 10 #2
Running 13:10 [1] 2.54 km (5:11 / km)
shoes: Brooks 10 #2
Strength and Conditioning 25:00 [1]
Walking Lunges 3 x12 12.5, 12.5, 15kg
Blue Bosu Jumps ~10mins
Running 12:00 [1] 2.35 km (5:06 / km)
shoes: Brooks 10 #2
Tuesday Jun 19, 2018 #
Running 16:32 [1] 3.37 km (4:54 / km)
shoes: Brooks 10 #2
Running 10:07 [2] 2.3 km (4:24 / km)
Running 14:14 [2] 3.36 km (4:14 / km)
shoes: Brooks 10 #2
Running 25:52 [1] 5.35 km (4:50 / km)
shoes: Brooks 10 #2
Drills 15:00 [1]
Running 12:50 [5] 4.8 km (2:40 / km)
shoes: Asics 2
Good group down tonight.
3 sets 4x400m
1min off, 3 mins between sets
rolling start
63, 63, 63, 63 comfortable, quicker than expected
62, 63, 64, 66 carried away on first, then started to hurt
63, 65, 65, 64 trying to run conservatively on first ones, Wrighty paced last 2
Running 6:00 [1] 0.7 km (8:34 / km)
shoes: Asics 2
Running 17:48 [1] 3.65 km (4:53 / km)
shoes: Brooks 10 #2
Monday Jun 18, 2018 #
Running 59:49 [2] 14.39 km (4:09 / km)
shoes: Brooks 10 #2
Strides at end.
Running 25:11 [1] 5.12 km (4:55 / km)
shoes: Brooks 10 #2
Strength and Conditioning 25:00 [1]
Step Ups 8 x3 - 50, 52.5, 52.5kg
Blue Bosu ~10mins
Gym has moved to temp location whilst sports centre is rebuilt. Not sure the layout is the best...
Sunday Jun 17, 2018 #
Running 30:30 [1] 6.3 km (4:50 / km)
shoes: Brooks 10 #2
Saturday Jun 16, 2018 #
Running 35:35 [1] 6.35 km (5:36 / km)
shoes: Brooks 10 #2
Running 18:18 [1] 3.53 km (5:11 / km)
shoes: VJ Bold
Orienteering 1:08:26 [5] 12.59 km (5:26 / km)
shoes: VJ Bold
1st Leg
Pan Team 2
Awesome.
Shame my o wasn't so good, probably my worse run of the year.
Started in 184th, 5 rows back. By the start kite maybe I had made up 30 places. First section was trying to avoid breathing in too much dust and falling over, including other falling runners... Knew where I was going to one until the final couple of hundred metres and then maybe I got a bit lucky. Should just have run as hard as possible and bounced off the path behind.
By common #2 was up to 34th but instead of following the guy ahead I decided he was going too far left and went my own direction to 3 and hit the wrong gaffle to the right... This time I just kept going to the path and came back as I wasn't sure which hole in the ground the wrong control was in. +1.30
Then I was in the train, not so easy to overtake and at times the pace felt like a jog.
Occasionally a guy with a bib (top 20ish runner) would come past but generally I was the one overtaking when I could.
At control 11 seems I was about ~75-90s off leaders.
Then made another mistake at 13, basically got into wrong train out of 12 but wasn't too bad until I ran across a path near to the control and thought the only path on the map is after my control...but it was so small I thought maybe it is an animal track. So after getting to the wrong gaffle I at least had a vague idea where I needed to go.
After punching the right gaffle I ended up in no mans land with a big group 45s ahead and another 30s back punching the next common control. I then messed up the next 'easy' control. Only benefit was that Antonio messed it up more and we came to the control at the same time, at which point I decided just to keep up with him on the long run to the finish.
4.30 mins down at the finish, 70th.
http://online.jukola.com/tulokset/en/j2018_ju/kilp...
Running 14:48 [1] 2.27 km (6:31 / km)
shoes: VJ Bold
Friday Jun 15, 2018 #
Orienteering 56:52 [2] 9.12 km (6:14 / km)
shoes: VJ Bold
South of Jukola area
Nice
Orienteering 44:27 [1] 6.74 km (6:36 / km)
shoes: VJ Bold
From the accommodation. Took a convoluted route to the map as I wasn't 100% sure where I was going. The bit of o I did was enjoyable worth the effort of getting there.
Thursday Jun 14, 2018 #
Orienteering 1:00:13 [1] 7.38 km (8:10 / km)
shoes: VJ Bold
Training on area to west of Jukola. Would have been nice if they'd updated the vegetation...
Wednesday Jun 13, 2018 #
Running 29:37 [1] 6.01 km (4:56 / km)
shoes: Brooks 10 #2
Running 23:19 [1] 4.75 km (4:55 / km)
shoes: Brooks 10
Drills 5:00 [1]
Running 4:29 [5] 1.61 km (2:47 / km)
shoes: Spikes
B Race
Drizzle and slight wind.
First 2 laps felt slow and a couple of times I was in the 3rd lane! Probably the easiest sub 3 km I've ever run (~2.53). Jack Kerr had set off fast and had a gap on the rest of us (in hindsight should have gone with him). Fraser leading the main pack. With 700m to go decided it was time for me to go for it, as it was the 3rd lap I lost the most on in the trial mile a few weeks ago. Went from the back of the group to the front in about 30m. Seemed to get a little gap but didn't look behind but in the last lap was expecting to be overtaken however no on ever came, closed on Jack but still 3s behind.
9s PB (2012). Still think low 4.20s is possible with better conditions and better pace in first 2 laps.
68.23
68.77
66.59
65.79
Running 21:35 [1] 3.98 km (5:25 / km)
shoes: Brooks 10
Tuesday Jun 12, 2018 #
Running 1:03:50 [2] 15.07 km (4:14 / km)
shoes: Brooks 10 #2
Running 28:00 [1] 5.2 km (5:23 / km)
shoes: Kalenji Trail
Monday Jun 11, 2018 #
Running 1:30:53 [2] 22.32 km (4:04 / km)
shoes: Brooks 10 #2
Running 12:43 [1] 2.41 km (5:17 / km)
shoes: Brooks 10 #2
Strength and Conditioning 30:00 [1]
Step Ups 8 x3 - 50, 52.5, 52.5kg
Walking Lunges 12 x3 12.5, 12.5, 15kg
Blue Bosu ~10mins
Running 11:23 [1] 2.36 km (4:49 / km)
shoes: Brooks 10 #2
Sunday Jun 10, 2018 #
Running 1:08:11 [2] 12.68 km (5:23 / km)
shoes: Inov8 X-Talon 212 v3
Parked at Cauldhame. Then up the new(ish) forest track towards Menstrie. Up Colsnaur Hill (in the mist) and along the grassy ridge to Big Hunt Hill when the mist blew away. Finally dropping back down onto the forest track.
Right knee aching a bit on the downhills after smashing it on the table yesterday as I was stretching.
Running 15:56 [1] 3.1 km (5:08 / km)
shoes: Brooks 10 #2
Running 2:15 [4] 0.8 km (2:49 / km)
shoes: Asics 2
200m
First with flats then with spikes, last test before Wednesday's race.
67
68
63
60
29
Running 2:32 [5] 1.0 km (2:32 / km)
shoes: Spikes
Running 4:10 [1] 0.6 km (6:57 / km)
shoes: Asics 2
Running 14:28 [1] 2.75 km (5:16 / km)
shoes: Brooks 10 #2
Saturday Jun 9, 2018 #
Running 21:05 [1] 4.16 km (5:04 / km)
shoes: Brooks 10 #2
Running 10:44 [1] 2.12 km (5:04 / km)
shoes: Brooks 10 #2
Drills 5:00 [0]
Running 3:50 [1] 0.95 km (4:02 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 13:04 [5] 3.61 km (3:37 / km)
shoes: Inov8 X-Talon 190 no.3
Morpeth
1st
Carolyn, Pete, Me, Grace
Completely different team (except for me) to last year but did a great job in retaining the trophy.
It was a fairly interesting course/area with some woods/park/housing.
Hopefully more competitive race next year as same weekend as Long/ForestRelay.
Running 21:43 [1] 3.86 km (5:38 / km)
shoes: Brooks 10 #2
Friday Jun 8, 2018 #
Running 1:02:49 [2] 14.95 km (4:12 / km)
shoes: Brooks 10 #2
Turnarounds at end.
16.5-15.0. Been a while and times were slower.
Running 24:24 [1] 4.77 km (5:07 / km)
shoes: Brooks 10 #2
Strength and Conditioning 30:00 [1]
Step Ups 8 x3 - 50, 52.5, 52.5kg
Walking Lunges 12 x3 12.5, 12.5, 15kg
Blue Bosu ~10mins
Thursday Jun 7, 2018 #
Running 42:24 [2] 9.6 km (4:25 / km)
shoes: Brooks 10 #2
Running 13:04 [1] 2.55 km (5:07 / km)
shoes: Brooks 10 #2
Running 12:40 [2] 2.78 km (4:33 / km)
shoes: Brooks 10 #2
Drills 15:00 [1]
Running 8:00 [5] 2.9 km (2:46 / km)
shoes: Asics 2
So on the field.
30s/30s on/off for 16mins
Just tucked in behind Aiden. Wasn't much help in pacing as I was just holding on.
Running 8:00 [1] 1.76 km (4:33 / km)
shoes: Asics 2
Running 57 [5] 0.4 km (2:22 / km)
shoes: Spikes
Spikes for first time in a long time. Felt ok.
Running 20:09 [1] 3.94 km (5:07 / km)
shoes: Brooks 10 #2
Wednesday Jun 6, 2018 #
Note
Running 59:17 [2] 14.39 km (4:07 / km)
shoes: Brooks 10 #2
Running 24:30 [1] 4.79 km (5:07 / km)
shoes: Brooks 10 #2
Strength and Conditioning 25:00 [1]
Half Squats 6 x2 120, 125kg
Step Ups 8 x3 - 50, 52.5, 52.5kg
Blue Bosu ~10mins
Tuesday Jun 5, 2018 #
Running 15:29 [2] 3.3 km (4:42 / km)
shoes: Brooks 10 #2
Running 10:03 [2] 2.2 km (4:34 / km)
Running 14:01 [2] 3.35 km (4:11 / km)
shoes: Brooks 10 #2
Running 22:47 [1] 4.59 km (4:58 / km)
shoes: Brooks 10 #2
Running 18:00 [4] 6.21 km (2:54 / km)
shoes: Asics 2
Repainting athletics track so on the top field for second time today.
1,2,3,2,1 x2
1min recoveries
Just hanging onto the back of Jamie, Ali and Aidan.
Running 16:10 [1] 2.99 km (5:24 / km)
shoes: Asics 2
Running 16:44 [1] 3.23 km (5:11 / km)
shoes: Brooks 10 #2
Monday Jun 4, 2018 #
Running 30:31 [1] 5.87 km (5:12 / km)
shoes: Brooks 10 #2
Running 14:50 [2] 3.13 km (4:44 / km)
shoes: Brooks 10 #2
Orienteering 21:11 [2] 4.41 km (4:48 / km)
shoes: Brooks 10 #2
Running 28:01 [2] 6.56 km (4:16 / km)
shoes: Brooks 10 #2
Sunday Jun 3, 2018 #
Running 45:06 [2] 10.14 km (4:27 / km)
shoes: Brooks 10 #2
Running 1:16:51 [1] 12.19 km (6:18 / km)
shoes: Inov8 X-Talon 212 v3
Saturday Jun 2, 2018 #
Running 26:12 [1] 4.85 km (5:24 / km)
shoes: Brooks 10 #2
Orienteering 21:23 [4] 5.33 km (4:01 / km)
shoes: Brooks 10 #2
Running 7:00 [1] 0.8 km (8:45 / km)
shoes: Brooks 10 #2
Running 30:42 [1] 5.43 km (5:39 / km)
shoes: Brooks 10 #2
Friday Jun 1, 2018 #
Running 59:04 [2] 14.1 km (4:11 / km)
shoes: Brooks 10 #2
Strength and Conditioning 25:00 [1]
Half Squats 6 x4 120, 120, 120, 125kg
Step Ups 8 x3 - 50, 52.5, 52.5kg
Blue Bosu ~10mins