Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Oct 31, 2013:

activity

time

miles

Running

19:06:01

142.55

(8:02)

229.41

(5:00)

Cycling

16:50:25

Circuits

5:40:00

Drills

1:38:00

Orienteering

49:14

6.21

(7:55)

10.0

(4:55)

Total

44:03:40

148.76

239.41

2:25

0:00

» now

Thursday Oct 31, 2013 #

7 AM

Running 20:01 [2] 3.85 km (5:12 / km)
shoes: Salomon CrossMax 4

5 PM

Running 46:52 [2] 9.15 km (5:07 / km)
shoes: Salomon CrossMax 4

First half with Jack.

Wednesday Oct 30, 2013 #

7 AM

Cycling 30:00 [2]

5 PM

Running 47:10 [3] 9.29 km (5:05 / km)
shoes: Salomon CrossMax 4

Tuesday Oct 29, 2013 #

7 AM

Running 20:10 [2] 3.84 km (5:15 / km)

6 PM

Running 22:43 [2] 4.21 km (5:24 / km)
shoes: Salomon CrossMax 4

Drills 10:00 [1]

Running 25:00 [4] 5.72 km (4:22 / km)
shoes: Salomon CrossMax 4

Back to leeds uni cross country intervals. Unfortunately session was 400m reps on road so did 4 then went and did my own thing on grass. Felt very unfit.

Running 20:21 [2] 3.98 km (5:07 / km)
shoes: Salomon CrossMax 4

Monday Oct 28, 2013 #

6 AM

Cycling 40:00 [2]

5 PM

Circuits 40:00 [1]

Sunday Oct 27, 2013 #

8 AM

Cycling 1:00:00 [2]

Alwoodley again, couple of different roads on the way back to Chapel Allerton. A few windy gusts.

11 AM

Running 10:40 [2] 2.15 km (4:58 / km)
shoes: Salomon CrossMax 4

Orienteering 20:58 [4] 5.08 km (4:08 / km)
shoes: Salomon CrossMax 4

Holt Park
Re ran a training course from March. A lot wetter this time so took the corners easy.

Running 30:00 [2] 5.87 km (5:07 / km)
shoes: Salomon CrossMax 4

Down to Golden Acre park.

5 PM

Drills 15:00 [1]

Saturday Oct 26, 2013 #

8 AM

Cycling 1:00:00 [2]

12 PM

Running 1:10:00 [2] 14.11 km (4:58 / km)
shoes: Salomon CrossMax 4

Over Ilkley Moor. Good to get out of Leeds.

5 PM

Drills 15:00 [1]

Thursday Oct 24, 2013 #

7 AM

Cycling 6:00 [1]

Cycling 30:00 [4]

Canal road. 2minsx12

Cycling 6:00 [1]

5 PM

Running 50:33 [2] 10.13 km (4:59 / km)
shoes: Salomon CrossMax 4

Wednesday Oct 23, 2013 #

7 AM

Running 20:08 [2] 3.73 km (5:24 / km)
shoes: Salomon CrossMax 4

5 PM

Running 46:19 [2] 9.33 km (4:58 / km)
shoes: Salomon CrossMax 4

Tuesday Oct 22, 2013 #

7 AM

Cycling 40:00 [2]

5 PM

Running 15:00 [2] 3.04 km (4:56 / km)
shoes: Salomon CrossMax 4

Drills 5:00 [1]

Running 24:00 [4] 6.31 km (3:48 / km)
shoes: Salomon CrossMax 4

2x5mins, 1.30 off - was going to do more longer reps but got too dark on the longer circuit so did laps on the field I have been using regularly recently.
1.08, 2.18, 2.18, 1.07, 2.18, 1.04, 30 - approx 30s off after each.

Running 14:00 [3] 2.86 km (4:54 / km)
shoes: Salomon CrossMax 4

Monday Oct 21, 2013 #

7 AM

Cycling 30:00 [2]

6 PM

Circuits 40:00 [1]

Sunday Oct 20, 2013 #

9 AM

Cycling 55:00 [2]

Little explore round Alwoodley.

Running 1:05:00 [2] 12.8 km (5:05 / km)
shoes: Salomon CrossMax 4

Out to Clayton/Spring Wood.

5 PM

Drills 15:00 [1]

Saturday Oct 19, 2013 #

8 AM

Cycling 1:00:00 [2]

11 AM

Running 15:34 [2] 3.07 km (5:04 / km)
shoes: Salomon CrossMax 4

Running 30:00 [3] 7.07 km (4:15 / km)
shoes: Salomon CrossMax 4

Running 4:57 [2] 1.06 km (4:40 / km)
shoes: Salomon CrossMax 4

4 PM

Drills 15:00 [1]

Friday Oct 18, 2013 #

7 AM

Cycling 45:00 [2]

5 PM

Circuits 30:00 [1]

Thursday Oct 17, 2013 #

7 AM

Cycling 45:00 [2]

5 PM

Running 50:06 [2] 9.68 km (5:11 / km)
shoes: Salomon CrossMax 4

Wednesday Oct 16, 2013 #

7 AM

Circuits 25:00 [1]

6 PM

Running 45:01 [2] 8.22 km (5:29 / km)
shoes: Salomon CrossMax 4

Dusk/dark, bit slower through the woods.

Tuesday Oct 15, 2013 #

7 AM

Cycling 30:00 [2]

5 PM

Running 15:13 [2] 2.94 km (5:11 / km)
shoes: Salomon CrossMax 4

Drills 5:00 [1]

Running 21:30 [5] 5.92 km (3:38 / km)
shoes: Salomon CrossMax 4

Got a bit carried away and ran the middle reps a bit harder than planned. Hardest I've run in 4 months.
7 x 2mins, 1min
30s off, 1 min on

Running 13:30 [2] 2.51 km (5:23 / km)
shoes: Salomon CrossMax 4

Monday Oct 14, 2013 #

7 AM

Cycling 45:00 [2]

5 PM

Circuits 40:00 [1]

Sunday Oct 13, 2013 #

11 AM

Running 45:00 [2] 7.3 km (6:10 / km)
shoes: Salomon CrossMax 4

Macclesfield Forest. Even managed to run up a proper hill (Shutlingsloe).

Saturday Oct 12, 2013 #

8 AM

Running 14:52 [1] 2.56 km (5:48 / km)
shoes: Brooks 2

Drills 8:00 [1]

Running 46:14 [2] 8.53 km (5:25 / km)
shoes: Brooks 2

Gb Squad weekend in Stockport. Woodbank Park and in woods along River Goyt.

1 PM

Cycling 35:00 [2]

Friday Oct 11, 2013 #

7 AM

Circuits 25:00 [1]

4 PM

Cycling 50:00 [2]

Thursday Oct 10, 2013 #

7 AM

Cycling 40:00 [2]

5 PM

Running 15:00 [2] 2.86 km (5:15 / km)
shoes: Brooks 2

Drills 5:00 [1]

Running 20:00 [4] 5.4 km (3:42 / km)
shoes: Brooks 2

2mins on, 1min off

Running 13:09 [2] 2.48 km (5:18 / km)
shoes: Brooks 2

Wednesday Oct 9, 2013 #

7 AM

Cycling 45:00 [2]

5 PM

Running 30:16 [2] 5.79 km (5:14 / km)
shoes: Salomon CrossMax 4

Extra run.

Circuits 20:00 [1]

Tuesday Oct 8, 2013 #

7 AM

Cycling 10:00 [2]

Cycling 30:00 [4]

Same as last few weeks. Canal road 2.5mins on, 30s off.

Cycling 10:00 [2]

6 PM

Running 47:24 [2] 9.23 km (5:08 / km)
shoes: Brooks 2

Came across what looked like a murder scene on Batcliffe Mount (road running past Beckett's park). Police cars, large cordoned off area, a lot of vans, white forensics tent etc. Past it again on my way back and was trying to work out why there were 3 lorries parked up nearby and why there were now cars driving through the cordoned off area. Then some people dressed in what looked like running gear were joking about on the driveway of the house with the forensic tent. At that point I realised it must have been a tv/film set!