Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Jul 31, 2009:

activity	#	time	miles		km		+m
Running	26	19:19:30	138.69	(8:22)	223.2	(5:12)	590
Orienteering	5	4:30:38	23.3	(11:37)	37.5	(7:13)	340
Circuits	1	40:00
Cycling	1	37:00	9.32	(3:58)	15.0	(2:28)
Strength	1	10:00
Hill Reps	2	10:00	1.49	(6:42)	2.4	(4:10)
Total	28	25:27:08	172.8		278.1		930

2:50

0:00

» now

Thursday Jul 30, 2009 #

Running 26:00 [3] 6.0 km (4:20 / km)
shoes: Salomon Slab XT Wings

with dad

Hill Reps 5:00 [5] 1.2 km (4:10 / km)
shoes: Salomon Slab XT Wings

22
22
22
21
20

Wet grass. Windy on first few.

Wednesday Jul 29, 2009 #

Running 12:00 [3] 2.5 km (4:48 / km)

Running 17:00 [5] 3.9 km (4:22 / km)
shoes: Salomon Slab XT Wings

2.05 650m
4.16 1300m
2.08 650m
4.18 1300m

So basically running roughly the same pace on each lap. Rested to end of remaining minute, 1 minute more after first 1300m.

Tuesday Jul 28, 2009 #

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Salomon Slab XT Wings

Running 9:00 [5] 1.95 km (4:37 / km)
shoes: Salomon Slab XT Wings

3x650m ish
2.20
2.09
2.05

Been a long time since last intervals and started off on a bit on a meander before realising I'm suppose to be trying.

Hill Reps 5:00 [5] 1.2 km (4:10 / km)
shoes: Salomon Slab XT Wings

5 hill reps up the incline ~120m
21
21
21
21
19

Monday Jul 27, 2009 #

Running 46:00 [3] 10.0 km (4:36 / km)
shoes: Salomon Slab XT Wings

Been doing some mapping up in lancashire. Probably why I was feeling so tired out running.

Sunday Jul 26, 2009 #

Running 50:00 [3] 9.0 km (5:33 / km) +250m 4:53 / km
shoes: Inov8 RocLite 315 no.2

http://www.mapmyrun.com/route/gb/thornhill/8301248...

Saturday Jul 25, 2009 #

Running 1:00:00 [3] 12.5 km (4:48 / km) +170m 4:30 / km
shoes: Inov8 RocLite 315 no.2

One footpath disapeared and ended up with a k or so of light tussach running.

Friday Jul 24, 2009 #

Running 42:00 [3] 8.6 km (4:53 / km)
shoes: Inov8 RocLite 315 no.2

Thursday Jul 23, 2009 #

Running 57:00 [3] 12.0 km (4:45 / km)
shoes: Salomon Slab XT Wings

Round delamere with dad. Felt tired. Ankle good for first 20mins then twinging every now and then for rest of run.

Wednesday Jul 22, 2009 #

Running 32:00 [3] 7.0 km (4:34 / km)
shoes: Salomon Slab XT Wings

Guess at time

Running 35:00 [3] 7.5 km (4:40 / km)
shoes: Salomon Slab XT Wings

Met dad part of the way round so ran round with him. Running through the woods at the top end felt a stabbing pain behind my knee. Some sort of bee/wasp/fly had stung me but didn't get a look at what it was. Still a bit uncomfortable.

Tuesday Jul 21, 2009 #

Circuits 40:00 [3]

Gym Ball L3

Orienteering 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Inov8 RocLite 315 no.2

Bit of training on Bickerton with Olly.

C • thanks 1

Monday Jul 20, 2009 #

Running 25:00 [3] 5.5 km (4:33 / km)
shoes: Salomon Slab XT Wings

Decided a change of footwear might help. Felt fine for a couple of km then on and off like usual. Better then yesterday anyway.

Sunday Jul 19, 2009 #

Cycling 37:00 [3] 15.0 km (2:28 / km)

Been away for the week, will update later. An old ankle porblem resurfaced hopefully wont last too long. Went for a ride along old railway to queensferry and back.

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Inov8 RocLite 315 no.2

A bit frustrated today, kept on stopping to try and sort out insole but somethings not right.

Thursday Jul 16, 2009 #

Running 1:25:00 [3] 14.0 km (6:04 / km) +85m 5:54 / km
shoes: Inov8 RocLite 315 no.2

With dad

Running 1:25:00 [3] 14.0 km (6:04 / km) +85m 5:54 / km
shoes: Inov8 RocLite 315 no.2

With dad

Think I might have had Fri and Sat off due to problem with inside of left shin.

Wednesday Jul 15, 2009 #

Running 50:00 [3] 9.0 km (5:33 / km)
shoes: Inov8 RocLite 315 no.2

Guess at distance

Tuesday Jul 14, 2009 #

Running 35:00 [3] 7.5 km (4:40 / km)
shoes: Inov8 RocLite 315 no.2

Guess at distance

Monday Jul 13, 2009 #

Running 1:25:00 [3] 12.2 km (6:58 / km)
shoes: Inov8 RocLite 315 no.2

Sunday Jul 12, 2009 #

Running 39:00 [3] 8.0 km (4:53 / km)
shoes: Inov8 RocLite 315 no.2

Saturday Jul 11, 2009 #

Running 48:00 [3] 9.0 km (5:20 / km)
shoes: Inov8 RocLite 315 no.2

Pembrokeshire St Davids

Times all week seemed long for distances, but have now left it so long since then that I can't remeasure them. Was very up and down by the coast s maybe this had an affect.

Logged 10/10/09

Friday Jul 10, 2009 #

Running 35:00 [2] 7.3 km (4:48 / km)
shoes: Spira Striker

Early morning run down the canal and round chester city walls. No tourists out at this time which was good. Don't think my arch support was good enough especially in the left shoe.

Running 30:00 [3] 7.0 km (4:17 / km)
shoes: Inov8 RocLite 315 no.2

Same as yesterday. Round the edge of the fields along by the railway.

Thursday Jul 9, 2009 #

Running 32:00 [3] 7.0 km (4:34 / km)
shoes: Inov8 RocLite 315 no.2

Wednesday Jul 8, 2009 #

Running 26:00 [3] 6.0 km (4:20 / km)
shoes: Spira Striker

Tried out my new road running shoes today. They've basically got 3 springs in each shoe which should help to absorb the impact of running (better than conventional shoes anyway), so am hoping it will help my shin when I have/want to run on roads. Not much of a problem today but only 6k.

Orienteering 42:28 [4] 7.5 km (5:40 / km)
shoes: Inov8 RocLite 315 no.2

Halkyn 6.64km

Always nice to run on halkyn, lost a bit of time in the bracken.

2. Lost 30secs
3. 1.30
8. 1.30
9. 30 secs, map a bit dodgy

C • halkyn 5

Tuesday Jul 7, 2009 #

Running 36:00 [2] 8.0 km (4:30 / km)

Felt tired today so wasn't looking forward to a run. Eventually got myself out the door but had eaten a lot a couple of hours before and it was a struggle to keep going.

Monday Jul 6, 2009 #

Running 35:00 [3] 7.5 km (4:40 / km)

Dad and zoe were headin down to delamere so decided I might as well go. Ran with dad up old pale. He seemed to be moving quicker than he has done in a while, or maybe I was just tired.

Sunday Jul 5, 2009 #

Running warm up/down 15:00 [2] 1.0 km (15:00 / km)

Orienteering 1:45:18 [4] 14.0 km (7:31 / km)
shoes: Inov8 RocLite 315 no.2

WOC Long Selection Race
12km
Results all days http://www.jonm.org/results/wocseln09/

Out of all the races this was the one where I thought i'd do best, as that is the way my racing seems to have gone this year. However a large mistake at #4 basically upset the system and made mistakes on the next few as well.

1. Followed clearings into control
2. Cut down to track and then up to find the reentant before control. Saw Danger descending down the hill.
3. Took track to the North of control. Saw danger ahead.
4. Followed bearing from fence corner, crossed track and thought I saw the vegeatation mapped and ran downhill. Thought i'd overshot when I didn't find control, ran back up then headed round the hill. Found the Tower. Took bearing, no control. Retook bearing which ended up abput 30 degrees different. Still no control. Went to track/path junc took bearing, found control. Not happy. Must have run right past it on second bearing. 9mins
5. Very Poor Route choice then cut in too early at control. 4.30mins
6. Cut down in the wrong place and then slid around on a steep slope. 1min
7. ran past the control and had to come back to it. 1min
8-11 Rhodri caught me up and a part from no.8 tried to take different route choices. Got to 10 first but couldn't he disappeared up the hill to 12.
16. Long Leg. I just didn't have the will to run up the hill so walked from the bottom track up until it was a slightly more gentle incline. If I hadn't made such a mess early on probably would have knocked a bit to time off this leg.
20. Didn't execute leg properly. 30secs

Total 16mins

Struggled from 15 onwards. Think losing so much time early on was the main problem and probably wouldn't have felt so bad if I'd had had a better run up until that point.

Saturday Jul 4, 2009 #

Orienteering 43:46 [5] 7.0 km (6:15 / km) +210m 5:26 / km

WOC Middle Selection Race
6.2km 210m
12th

2. Mistook Clearings. 15secs
5. Hesitant. Stopped to soon. 15secs
6. Too low, ran around for a bit. 30secs
13. Too High. 10secs
16. Poor route out to track, should have gone down on other side of spur.
17. Hesitant to begin with. Didn't pick best route. Didn't execute well. Went over the top way, jumped over the fence to drop down and then decided I couldn;t get through brambles so lost some time there. At least 1min
19. started going round left of big rock, then went back and right. 10secs
20. Felt really tired on track then started looking on a set of rocks too early. 10 secs

Total mistakes 2.30

Seemed to lose a lot of energy in the second half. Was less then 1 min behind leader half way round at 15.

Less behind leaders on this race than FCC middle final...

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)

Friday Jul 3, 2009 #

Event: WOC Selection Races and UK Cup Final

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Inov8 RocLite 315 no.2

Orienteering 19:06 [5] 3.0 km (6:22 / km) +130m 5:14 / km
shoes: Inov8 RocLite 315 no.2

WOC Sprint Selection Race
2.7km 130m
15th

Was expecting much from this race but thought I'd do better in a forest sprint than a normal sprint. Lost 3 mins overall which wasn't great.

1. Too far right 15secs
2. Overshot. Thought I saw the veg boundary by the control but was the one after it. hunted around for a bit then realsied the track I crossed was the big one on the map. 1.30 mins
3-6 good. fastest split on #5 - 19secs
8. A bit too far right and a bit too low. 10 secs
10. Confused running into the right area then started climning large hill. Realised after a bit that wasn't right and realsied what I had done. 30secs
11-13 A bit slow on the hills but didn't lose anything due to navigation.
14. For some reason went straight. Stupid. 35secs.

Thursday Jul 2, 2009 #

Note
(rest day)

Strength 10:00 [1]

Wednesday Jul 1, 2009 #

Running 32:30 [3] 7.25 km (4:29 / km)

Hit porters brook again after the enforced break.
18mins up
shorter way back and lost track of the time. Pushed parts to test the calf.

« Earlier | Later »