Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Jan 31, 2013:

activity

time

miles

Running

53:24:59

383.84

(8:21)

617.73

(5:11)

Orienteering

1:47:07

16.31

(6:34)

26.25

(4:05)

Drills

59:00

Gym

10:00

Total

56:21:06

400.15

643.98

2:55

0:00

» now

Thursday Jan 31, 2013 #

6 AM

Running 48:26 [2] 9.02 km (5:22 / km)
shoes: Brooks

6 PM

Running 17:09 [2] 3.25 km (5:17 / km)
shoes: Brooks

Running 36:24 [5] 6.8 km (5:21 / km)
shoes: X-Talons

Ilkley Harriers
As it was probably my last chance decided I would sample Ilkley's Thursday training. Fortunately for me Pete was leading the session. Mr Motivator himself.

6 mins hard
6 x 1 min
3 shuttle runs
3 x '200m'
1 lap of the field

Running 30:00 [2] 5.4 km (5:33 / km)
shoes: Brooks

Wednesday Jan 30, 2013 #

6 AM

Running 48:18 [2] 9.05 km (5:20 / km)
shoes: Brooks

6 PM

Running 1:31:31 [2] 17.35 km (5:16 / km)
shoes: Salomon CrossMax 2

To the hump back bridge and then 'up' the road.

Tuesday Jan 29, 2013 #

6 AM

Running 40:27 [2] 7.48 km (5:24 / km)
shoes: Brooks

6 PM

Running 32:49 [2] 6.21 km (5:17 / km)
shoes: X-Talons

Running 20:24 [5] 5.64 km (3:37 / km)
shoes: Brooks

12 x 1 min

Not been feeling 100% so decided this would be enough for today.

Running 20:00 [2] 3.86 km (5:11 / km)
shoes: Brooks

Monday Jan 28, 2013 #

6 AM

Running 30:31 [2] 5.83 km (5:14 / km)
shoes: Brooks

Gym 10:00 [1]

6 PM

Running 1:01:35 [2] 12.2 km (5:03 / km)
shoes: Brooks

Drills 21:00 [1]
shoes: Brooks

Sunday Jan 27, 2013 #

9 AM

Running 30:15 [2] 5.08 km (5:57 / km)
shoes: X-Talon 190

Most of the snow had gone overnight, 'igloo' was just about still standing.

6 PM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Brooks

Saturday Jan 26, 2013 #

8 AM

Running 51:48 [2] 9.15 km (5:40 / km)
shoes: X-Talon 190

Set off from Leeds to Edale in a lull in the snow. Didn't last long and was sticking to the motorway coming out of Leeds. Managed to get to Sheffield but there was no way I was going to get into the Peak District judging by the roads in Sheffield. Eventually left my car on Fulwood Road and stayed in Sheffield for the night (thanks Malley!). Morning run to check out how the road were looking, Crookes/Fulwood/Bingham Park.

3 PM

Running 44:52 [2] 7.86 km (5:42 / km)
shoes: X-Talon 190

Along the valley and back from the bunk house.

Friday Jan 25, 2013 #

6 AM

Running 48:57 [2] 8.54 km (5:44 / km)
shoes: Salomon CrossMax 2

6 PM

Running 56:58 [2] 11.01 km (5:10 / km)
shoes: X-Talons

Just started snowing again...

Thursday Jan 24, 2013 #

6 AM

Running 48:57 [2] 9.0 km (5:26 / km)
shoes: Salomon CrossMax 2

6 PM

Running 20:15 [2] 3.59 km (5:38 / km)
shoes: Salomon CrossMax 2

Running 33:02 [4] 8.2 km (4:02 / km)
shoes: Salomon CrossMax 2

10 hard (2.59k)
15 on, 15 off for 10 mins
10 hard (2.75)

On the rough track around Lindley Wood reservoir. Not ideal for the middle part of the session.

Running 17:15 [2] 3.15 km (5:29 / km)
shoes: Salomon CrossMax 2

Wednesday Jan 23, 2013 #

6 AM

Running 48:12 [2] 8.58 km (5:37 / km)
shoes: Salomon CrossMax 2

6 PM

Running 1:35:31 [2] 17.63 km (5:25 / km)
shoes: Salomon CrossMax 2

Not snowed properly for a couple of days but still managed to find some pristine snow above lindley wood. Of course slower going than normal.

Tuesday Jan 22, 2013 #

6 AM

Running 49:42 [2] 9.01 km (5:31 / km)
shoes: Salomon CrossMax 2

5 PM

Running 39:39 [2] 6.51 km (6:05 / km)
shoes: X-Talons

Drills 5:00 [1]
shoes: X-Talons

Running 28:14 [5] 6.61 km (4:16 / km)
shoes: X-Talons

LUCC

Road reps up slight hill.

1 long (1.23, 410m), 5 short (43, 210m), 1 long, 5 short, 1 long (1.18)

7 PM

Running 21:29 [2] 3.2 km (6:43 / km)
shoes: X-Talons

Monday Jan 21, 2013 #

6 AM

Running 30:04 [2] 5.24 km (5:44 / km)
shoes: X-Talons

Snow!

6 PM

Running 1:15:41 [2] 13.89 km (5:27 / km)
shoes: X-Talon 190

Sunday Jan 20, 2013 #

11 AM

Running 8:00 [2] 1.49 km (5:22 / km)
shoes: X-Talon 190

Running 41:15 [5] 8.98 km (4:36 / km)
shoes: X-Talon 190

Stanbury Splash
Not the normal race route due to bad snow. Somehow ended up in a bad starting position which meant I had to claw my way through the field. Ended up in a comfortable 4th but a better start would probably have yielded a higher position. Legs did feel very heavy on the hills, not a surprise given yesterday.

Gave a lift to some of jack's mates who have never been fell running before. One said it was the worse day of his life, but in the car later wanted to know when the next race was!

Running 19:23 [2] 3.7 km (5:14 / km)
shoes: X-Talon 190

3 PM

Running 30:00 [2] 6.02 km (4:59 / km)
shoes: Salomon CrossMax 2

Saturday Jan 19, 2013 #

10 AM

Running 22:06 [2] 3.72 km (5:56 / km)
shoes: X-Talon 190

Running 29:38 [5] 8.41 km (3:31 / km) +90m 3:21 / km
shoes: X-Talon 190

Leeds Unis Cross Country Varsity

Guest entry. Same course that BUCS will follow in 2 weeks. 3 loops of Boddington playing fields. Most of the 'climb' on the start/end of the laps.

Snow on the ground probably improved runnability. Fairly consistent pace but didn't have an extra gear in the final 1km, just confirms I need to do some proper interval work this spring.

Ended up 6th. First two have both run 14.00 5ks, guy just ahead of me 15.20.

Friday Jan 18, 2013 #

6 PM

Running 1:00:00 [2] 11.7 km (5:08 / km)
shoes: Salomon CrossMax 2

Thursday Jan 17, 2013 #

6 AM

Running 46:07 [2] 8.55 km (5:24 / km)
shoes: Salomon CrossMax 2

Staying off the road at the moment as they don't grit the one I normally run on in the mornings.

6 PM

Running 16:00 [2] 3.0 km (5:20 / km)
shoes: Salomon CrossMax 2

Running 30:03 [4] 7.6 km (3:57 / km)
shoes: Salomon CrossMax 2

Threshold on the normal tracks.

Running 16:12 [2] 3.14 km (5:10 / km)
shoes: Salomon CrossMax 2

Wednesday Jan 16, 2013 #

6 AM

Running 46:15 [2] 8.52 km (5:26 / km)
shoes: Salomon CrossMax 2

6 PM

Running 1:30:52 [2] 17.7 km (5:08 / km)
shoes: Salomon CrossMax 2

Up to Swinsty Reservoir. Frozen ground made it easier than normal.

Tuesday Jan 15, 2013 #

6 AM

Running 40:58 [2] 7.46 km (5:29 / km)
shoes: Salomon CrossMax 2

6 PM

Running 20:03 [2] 3.73 km (5:23 / km)
shoes: X-Talons

Drills 5:00 [1]
shoes: X-Talons

Running 25:32 [5] 6.6 km (3:52 / km)
shoes: X-Talons

LUCC
15 x 1 min, 45secs of
Matt and Glyn running similar pace which was good.

Running 16:39 [2] 3.0 km (5:33 / km)
shoes: X-Talons

Monday Jan 14, 2013 #

Note

Easier week coming up

6 PM

Running 40:02 [2] 7.42 km (5:24 / km)
shoes: Salomon CrossMax 2

Drills 15:00 [1]
shoes: Salomon CrossMax 2

Sunday Jan 13, 2013 #

10 AM

Running 9:28 [2] 1.59 km (5:57 / km)
shoes: Brooks

Running 29:31 [5] 8.12 km (3:38 / km)
shoes: X-Talon 190

Peco Cross Country

Turned out I wasn't actually allowed to run in this race (Jack said it would be ok but got to registration and got turned away!) So I ran anyway.

3 laps of Bramley Fall Park. Nice route although the single file sections weren't so good when it came to lapping people. Nice group for the first lap but then people started slowing down and I ran the second half by myself.

Running 15:23 [2] 2.89 km (5:19 / km)
shoes: X-Talon 190

3 PM

Running 48:48 [2] 10.08 km (4:50 / km)
shoes: Brooks

Saturday Jan 12, 2013 #

11 AM

Running 1:55:00 [2] 15.0 km (7:40 / km)
shoes: Oroc 280 No.2

Back to the Valley of Desolation to test run some courses for Ali. Ran with Jack for most of it, a part from some of the long legs where we tried different routes. Not in the right place mentally today, just felt like a struggle against the terrain.

5 PM

Running 1:00:37 [2] 12.5 km (4:51 / km)
shoes: Brooks

Friday Jan 11, 2013 #

6 AM

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

6 PM

Running 20:15 [2] 3.73 km (5:26 / km)
shoes: Salomon CrossMax 2

Running 33:04 [4] 8.24 km (4:01 / km)
shoes: Salomon CrossMax 2

10 mins hard(ish)
2 mins easy
10x 30/30
1.30 easy
10 mins hard(ish)

Running 17:28 [2] 3.33 km (5:15 / km)
shoes: Salomon CrossMax 2

Thursday Jan 10, 2013 #

6 AM

Running 47:12 [2] 9.0 km (5:15 / km)
shoes: Brooks

6 PM

Running 1:10:06 [2] 14.04 km (5:00 / km)
shoes: Salomon CrossMax 2

with strides

Wednesday Jan 9, 2013 #

6 AM

Running 49:10 [2] 9.0 km (5:28 / km)
shoes: Brooks

After a few mild weeks the ice is back.

6 PM

Running 20:08 [2] 3.6 km (5:36 / km)
shoes: Salomon CrossMax 2

Running 30:00 [4] 7.58 km (3:57 / km)
shoes: Salomon CrossMax 2

On the paths by the reservoir/river.

Running 21:05 [2] 4.07 km (5:11 / km)
shoes: Salomon CrossMax 2

Tuesday Jan 8, 2013 #

6 AM

Running 47:54 [2] 9.0 km (5:19 / km)
shoes: Brooks

6 PM

Running 1:30:09 [2] 16.7 km (5:24 / km)
shoes: Salomon CrossMax 2

Swapped hard session and long run around this week to allow for a bit more 'recovery' from the weekend.

Monday Jan 7, 2013 #

6 AM

Running 30:02 [2] 5.51 km (5:27 / km)
shoes: Brooks

6 PM

Running 1:00:07 [2] 11.25 km (5:21 / km)
shoes: Salomon CrossMax 2

Drills 8:00 [1]
shoes: Salomon CrossMax 2

Sunday Jan 6, 2013 #

10 AM

Running 17:36 [2] 4.41 km (3:59 / km)
shoes: X-Talon 190

Drills 5:00 [1]
shoes: X-Talon 190

Orienteering 14:27 [5] 3.94 km (3:40 / km)
shoes: X-Talon 190

Knaphill, Woking
Qualifier
Messed around in middle of course.

Running 8:23 [2] 1.4 km (5:59 / km)
shoes: X-Talon 190

12 PM

Running 6:49 [2] 0.84 km (8:07 / km)
shoes: X-Talon 190

Running 14:10 [5] 3.86 km (3:40 / km)
shoes: X-Talon 190

Final
A few poor route choices but managed to stay ahead of myself for a lot more of the time than this morning.

Running 12:55 [1] 2.01 km (6:26 / km)
shoes: X-Talon 190

Saturday Jan 5, 2013 #

10 AM

Running 17:01 [2] 2.82 km (6:02 / km)
shoes: Oroc 280 No.2

Orienteering 17:15 [4] 3.57 km (4:50 / km)
shoes: Oroc 280 No.2

Bagshot Common
Forest Sprint. Nice. Scrappy in middle section.

Running 11:46 [2] 1.74 km (6:46 / km)

12 PM

Running 6:04 [2] 1.09 km (5:34 / km)
shoes: X-Talon 190

Running 7:37 [5] 2.12 km (3:36 / km)
shoes: X-Talon 190

Pirbright Army Camp
Knock Out Sprint Qualifier
Due to Dave's lack of effort in morning session he ended in my qualy. For some reason I gave him a 20m gap and by the time I realised I needed to claw it back it was too late. So B Final even though I ran second quickest time. I will learn for next time.

Running 5:20 [1] 0.88 km (6:04 / km)
shoes: X-Talon 190

1 PM

Running 10:20 [2] 1.72 km (6:00 / km)
shoes: X-Talon 190

Orienteering 7:58 [5] 1.98 km (4:01 / km)
shoes: X-Talon 190

Running 6:36 [1] 1.06 km (6:14 / km)
shoes: X-Talon 190

Friday Jan 4, 2013 #

10 AM

Running 14:29 [2] 2.83 km (5:07 / km)
shoes: Brooks

Orienteering 31:56 [3] 7.65 km (4:10 / km)
shoes: Brooks

Bracknell.
5 different exercises (line x 2, 'pace race', flip, control pick)

Running 12:28 [2] 2.3 km (5:25 / km)
shoes: Brooks

1 PM

Running 14:39 [2] 2.67 km (5:29 / km)
shoes: Brooks

Orienteering 16:40 [4] 4.36 km (3:49 / km)
shoes: Brooks

Sprintervals x4

3 PM

Running 4:09 [1] 0.74 km (5:36 / km)
shoes: Brooks

Orienteering 18:51 [4] 4.75 km (3:58 / km)
shoes: Brooks

Clock race. Realised that the closer to the end of the course I get the less planning ahead I do. Something to work on.

Running 9:36 [1] 1.65 km (5:49 / km)
shoes: Brooks

Thursday Jan 3, 2013 #

10 AM

Running 1:00:07 [2] 12.12 km (4:58 / km)
shoes: Salomon CrossMax 2

Brief visit to Yorkshire to drop stuff off. Went for a run to break up the journey.

6 PM

Running 56:06 [2] 11.1 km (5:03 / km)
shoes: X-Talon 190

GB Squad Sprint Weekend
With Spongey around Farnham.

Wednesday Jan 2, 2013 #

9 AM

Running 1:02:42 [2] 12.74 km (4:55 / km)
shoes: Brooks

Round Chester. Dale Camp, Zoo, Hoole Road, Parkgate Road.

Running 1:01:13 [2] 12.63 km (4:51 / km)
shoes: Brooks

Tuesday Jan 1, 2013 #

9 AM

Running 40:31 [2] 8.33 km (4:52 / km)
shoes: Salomon CrossMax 2

7 PM

Running 51:24 [2] 10.66 km (4:49 / km)
shoes: Brooks

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