Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Dec 31, 2012:

activity

time

miles

Running

51:02:39

378.27

(8:06)

608.77

(5:02)

Orienteering

4:44:45

26.87

(10:36)

43.25

(6:35)

Cycling

3:00:00

Gym

55:00

Drills

33:00

Total

60:15:24

405.15

652.02

3:21

0:00

» now

Monday Dec 31, 2012 #

8 AM

Running 50:33 [2] 10.05 km (5:02 / km)
shoes: Salomon CrossMax 2

3 PM

Running 54:16 [2] 11.88 km (4:34 / km)
shoes: Salomon CrossMax 2

Left quad tightening up after 50 mins so bailed at end.

Sunday Dec 30, 2012 #

7 AM

Running 15:57 [2] 3.03 km (5:16 / km)
shoes: Salomon CrossMax 2

Running 31:07 [4] 7.91 km (3:56 / km)
shoes: Salomon CrossMax 2

2,3,4,5,4,3,2,1 mins
1 min off

Running 18:07 [2] 3.76 km (4:49 / km)
shoes: Salomon CrossMax 2

Saturday Dec 29, 2012 #

9 AM

Running 2:00:00 [2] 25.7 km (4:40 / km)
shoes: Salomon CrossMax 2

Down in Brecon for a few days. Very wet. Saw a lot of other runners out and about.

Friday Dec 28, 2012 #

10 AM

Running 13:54 [2] 2.77 km (5:01 / km)
shoes: Oroc 280 No.2

Orienteering 45:11 [4] 7.78 km (5:48 / km)
shoes: Oroc 280 No.2

Dee Turkey Trot
Bickerton

Mass start with 3km course with bonus controls to remember at each main control.

Running 9:37 [2] 1.77 km (5:26 / km)
shoes: Oroc 280 No.2

Running 15:00 [1] 2.5 km (6:00 / km)
shoes: Oroc 280 No.2

Control collecting

Thursday Dec 27, 2012 #

8 AM

Running 51:25 [2] 10.12 km (5:05 / km)
shoes: Salomon CrossMax 2

Running 1:20:00 [2] 16.4 km (4:53 / km)
shoes: Salomon CrossMax 2

Thurstaston - The Dungeon - West Kirby - Beach - Hoylake

Longer than I had anticipated, was tempted by a run to over to Hilbre Island as the tide was out but needed some food.

Wednesday Dec 26, 2012 #

10 AM

Running 16:28 [2] 3.31 km (4:58 / km)
shoes: X-Talon 190

11 AM

Running 16:25 [5] 5.0 km (3:17 / km)
shoes: X-Talon 190

Chester Round the Walls Race
3rd

Somehow I have never run this race before. Normally there is a couple of laps round the racecourse and a lap of the Roman walls but due to the rain they had to skip the racecourse section. So ended up being a 5k instead of a 8k race. Ran most by myself as couldn't stay with the leading two. Biggest risk on this race is the number of steps you have to run up and down on the walls.

Running 12:00 [2] 2.4 km (5:00 / km)
shoes: X-Talon 190

12 PM

Running 15:05 [2] 2.88 km (5:14 / km)
shoes: X-Talon 190

Ran home with Duncan

7 PM

Running 50:08 [2] 10.07 km (4:59 / km)
shoes: Salomon CrossMax 2

Tuesday Dec 25, 2012 #

7 AM

Running 1:04:00 [3] 12.69 km (5:03 / km)
shoes: Brooks

Exploring some new roads in Chester.

Out longer than I intended and was definitely in need of food when I got back.

12 PM

Running 1:30:00 [2] 19.97 km (4:30 / km)
shoes: Salomon CrossMax 2

To Ellesmere Port and back.

Monday Dec 24, 2012 #

7 AM

Running 51:17 [2] 10.11 km (5:04 / km)
shoes: Salomon CrossMax 2

3 PM

Running 1:11:14 [2] 15.03 km (4:44 / km)
shoes: Salomon CrossMax 2

Sunday Dec 23, 2012 #

10 AM

Running 17:09 [2] 3.54 km (4:51 / km)
shoes: Salomon CrossMax 2

Running 30:00 [4] 8.32 km (3:36 / km)
shoes: Salomon CrossMax 2

Back in Chester. Out along the canal and back through Upton.

Running 19:56 [2] 4.05 km (4:55 / km)
shoes: Salomon CrossMax 2

+ some strides

Saturday Dec 22, 2012 #

9 AM

Running 1:51:52 [2] 23.01 km (4:52 / km)
shoes: Salomon CrossMax 2

Drenched

Friday Dec 21, 2012 #

6 AM

Running 30:07 [2] 5.33 km (5:39 / km)
shoes: Salomon CrossMax 2

5 PM

Running 1:00:04 [3] 11.71 km (5:08 / km)
shoes: Salomon CrossMax 2

Thursday Dec 20, 2012 #

8 AM

Running 16:42 [2] 3.16 km (5:17 / km)
shoes: Salomon CrossMax 2

Cruising around Porter Valley.

Drills 5:00 [1]
shoes: Salomon CrossMax 2

Running 29:23 [4] 7.22 km (4:04 / km)
shoes: Salomon CrossMax 2

Working is Sheffield so met Dave for some morning intervals. 20 x 30s in the botanical gardens. Trying not to run into people.

Running 26:36 [3] 5.49 km (4:51 / km)

6 PM

Running 51:08 [2] 9.71 km (5:16 / km)
shoes: Salomon CrossMax 2

Wednesday Dec 19, 2012 #

6 AM

Running 40:11 [2] 7.57 km (5:18 / km)
shoes: Salomon CrossMax 2

12 PM

Cycling 1:30:00 [1]

Tuesday Dec 18, 2012 #

6 AM

Running 40:12 [2] 7.45 km (5:24 / km)
shoes: Salomon CrossMax 2

6 PM

Running 24:47 [2] 4.51 km (5:30 / km)
shoes: Salomon CrossMax 2

Running 31:01 [4] 7.74 km (4:00 / km)
shoes: Salomon CrossMax 2

8 x 3mins
1 min off

Top of Linley Wood Reservoir.

7 PM

Running 23:45 [2] 4.52 km (5:15 / km)
shoes: Salomon CrossMax 2

Monday Dec 17, 2012 #

Note

Slightly easier week coming up.

6 AM

Gym 15:00 [1]

6 PM

Running 1:03:09 [2] 12.16 km (5:12 / km)
shoes: Salomon CrossMax 2

Sunday Dec 16, 2012 #

8 AM

Running 32:23 [2] 6.01 km (5:23 / km)
shoes: Salomon CrossMax 2

11 AM

Running 11:19 [2] 2.2 km (5:09 / km)
shoes: X-Talon 190

Running 32:30 [5] 8.01 km (4:03 / km)
shoes: X-Talon 190

Stoop Fell Race

Built up small lead in the first mile but someone had forgotten to sign the first turnoff so I carried straight on. Someone eventually shouted after me but probably lost 30secs. Caught the leading 3 back up in the next km but then fell back off them and ended up 4th.

C • the wrong way? 3

Running 19:49 [2] 3.94 km (5:02 / km)
shoes: X-Talon 190

Saturday Dec 15, 2012 #

11 AM

Running 2:30:32 [2] 31.87 km (4:43 / km)
shoes: Salomon CrossMax 2

Almost to the top reservoir. Tired after 90 mins.

Friday Dec 14, 2012 #

6 AM

Running 43:12 [2] 7.06 km (6:07 / km)
shoes: Salomon CrossMax 2

Ridiculously icy.

6 PM

Running 1:06:43 [2] 12.52 km (5:20 / km)
shoes: Salomon CrossMax 2

Ice all gone but very wet. Some new streams.

Thursday Dec 13, 2012 #

6 AM

Running 40:47 [2] 7.4 km (5:31 / km)
shoes: Salomon CrossMax 2

11 AM

Cycling 1:30:00 [1]

Round York in the mist. So cold my hair froze.

6 PM

Running 17:57 [2] 3.32 km (5:24 / km)
shoes: X-Talons

Running 31:39 [4] 5.82 km (5:26 / km)
shoes: X-Talons

Hills. Partly frozen.
2.52,57,51,51,52,57

Running 20:43 [2] 3.81 km (5:26 / km)
shoes: X-Talons

Wednesday Dec 12, 2012 #

5 AM

Running 30:38 [2] 5.31 km (5:46 / km)
shoes: Salomon CrossMax 2

Day trip to Birmingham. Meant I had to be up even earlier than normal to get some running in.

7 PM

Running 1:31:24 [3] 17.73 km (5:09 / km)
shoes: Salomon CrossMax 2

Tuesday Dec 11, 2012 #

6 AM

Running 40:44 [2] 7.22 km (5:39 / km)
shoes: Salomon CrossMax 2

5 PM

Running 26:22 [2] 4.91 km (5:22 / km)
shoes: X-Talons

Running 31:02 [3] 7.79 km (3:59 / km)
shoes: X-Talons

Bit mixed up so ended up having to run session by myself. Did an old 'favourite' - 10 mins hard, 30s on 30s off then 10 mins hard again. Round the field at boddington. Didn't feel like a productive session, only felt like I was getting anywhere in the last 10 mins.

Running 26:34 [2] 5.25 km (5:04 / km)
shoes: X-Talons

Monday Dec 10, 2012 #

6 AM

Gym 20:00 [1]

6 PM

Running 1:04:59 [2] 12.01 km (5:25 / km)
shoes: Salomon CrossMax 2

Drills 13:00 [1]
shoes: Salomon CrossMax 2

+ some strides on the way back.

Sunday Dec 9, 2012 #

11 AM

Running 13:08 [2] 1.79 km (7:20 / km)
shoes: Oroc 280 No.2

Orienteering 1:28:43 [3] 10.8 km (8:13 / km)
shoes: Oroc 280 No.2

Valley of Desolation

Running course from a few years back. Bit sloppy. Had to miss the last part as was running late.

Running 13:44 [2] 2.88 km (4:46 / km)
shoes: Oroc 280 No.2

Saturday Dec 8, 2012 #

8 AM

Running 50:15 [2] 9.9 km (5:05 / km)
shoes: Salomon CrossMax 2

Lie in!

2 PM

Running 18:57 [2] 3.75 km (5:03 / km)
shoes: Salomon CrossMax 2

Running 42:32 [4] 10.05 km (4:14 / km)
shoes: Salomon CrossMax 2

Hard run over the Chevin.

Running 29:20 [2] 5.69 km (5:09 / km)
shoes: Salomon CrossMax 2

Good day of training. Exhausted by the end. Not much of a surprise.

Friday Dec 7, 2012 #

6 AM

Running 30:01 [2] 5.7 km (5:16 / km)
shoes: Salomon CrossMax 2

6 PM

Running 1:04:33 [2] 12.45 km (5:11 / km)
shoes: Salomon CrossMax 2

Thursday Dec 6, 2012 #

6 AM

Running 40:18 [2] 7.29 km (5:32 / km)
shoes: Salomon CrossMax 2

6 PM

Running 17:52 [2] 3.24 km (5:31 / km)
shoes: X-Talons

Running 31:53 [4] 5.58 km (5:43 / km)
shoes: X-Talons

Standard hill reps. V wet.

2.52,57,54,51,5X,59

7 PM

Running 20:11 [2] 3.78 km (5:20 / km)
shoes: X-Talons

Wednesday Dec 5, 2012 #

6 AM

Running 41:16 [2] 7.62 km (5:25 / km)
shoes: Salomon CrossMax 2

Running 1:32:00 [2] 17.6 km (5:14 / km)
shoes: Salomon CrossMax 2

Up to the second reservoir.

Tuesday Dec 4, 2012 #

7 AM

Running 43:37 [2] 7.98 km (5:28 / km)
shoes: Brooks

Surprisingly it was icier than last night... Should have gone off road instead.

12 PM

Running 22:22 [2] 4.47 km (5:00 / km)
shoes: Salomon CrossMax 2

1 PM

Running 39:01 [4] 9.93 km (3:56 / km)
shoes: Salomon CrossMax 2

10x3mins
about 850m each time
on the trail above the second dam

Running 21:32 [2] 4.61 km (4:40 / km)
shoes: Salomon CrossMax 2

Monday Dec 3, 2012 #

6 AM

Gym 20:00 [1]

6 PM

Running 1:03:36 [2] 12.15 km (5:14 / km)
shoes: Brooks

Icy on the top road. Taking it easy.

Drills 15:00 [1]
shoes: Brooks

Sunday Dec 2, 2012 #

10 AM

Running 10:50 [2] 1.42 km (7:38 / km)
shoes: Oroc 280 No.2

Orienteering 1:55:21 [4] 18.41 km (6:16 / km)
shoes: Oroc 280 No.2

Bethecar and Grizedale

Few wobbles but felt good till the end.

1 PM

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Oroc 280 No.2

Saturday Dec 1, 2012 #

12 PM

Running 1:32:01 [2] 12.51 km (7:21 / km)
shoes: X-Talon 190

Loughrigg and SH

5 PM

Running 5:54 [2] 0.93 km (6:21 / km)
shoes: Oroc 280 No.2

Orienteering 35:30 [5] 6.26 km (5:40 / km)
shoes: Oroc 280 No.2

Peg relay!

Running 5:54 [1] 0.93 km (6:21 / km)
shoes: Oroc 280 No.2

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