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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending May 31, 2015:

activity # timemileskm+m
  Cycling14 32:25:00
  Running30 16:53:50 130.25(7:47) 209.61(4:50)
  Orienteering15 5:33:13 48.99(6:48) 78.84(4:14)
  Strength and Conditioning9 4:02:00
  Cross Trainer2 2:45:00
  Drills18 2:27:00
  Total52 64:06:03 179.23 288.45
  [1-5]52 63:06:03

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Sunday May 31, 2015 #

9 AM

Running 14:22 [2] 2.71 km (5:18 / km)
shoes: Brooks Cascadia 3

Drills 5:00 [1]

Running 2:26 [4] 0.67 km (3:38 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 14:24 [5] 3.9 km (3:42 / km)
shoes: Inov8 X-Talon 190 no.2

Mixed Sprint Relay
Leg 2
Roskilde (South)

Running 10:38 [2] 1.82 km (5:51 / km)
shoes: Inov8 X-Talon 190 no.2

6 PM

Running 25:31 [2] 4.55 km (5:36 / km)
shoes: Brooks Cascadia 3

Saturday May 30, 2015 #

9 AM

Running 29:16 [2] 5.0 km (5:51 / km)
shoes: Brooks 3

With Kris and Ruth.
3 PM

Running 10:00 [2] 1.7 km (5:53 / km)
shoes: Inov8 X-Talon 190 no.2

Drills 5:00 [1]

Orienteering 4:00 [4] 1.0 km (4:00 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 15:26 [5] 4.0 km (3:52 / km)
shoes: Inov8 X-Talon 190 no.2

Danish Sprint Champs
WRE
Too slow.

http://www.okr.dk/loeb/dmsprint2015/dmsprint2015.h...

http://3drerun.worldofo.com/2d/?server=em.club.tra...
C • Not that slow 2

Running 15:42 [2] 2.42 km (6:29 / km)
shoes: Brooks Cascadia 3

Friday May 29, 2015 #

4 PM

Running 52:09 [2] 10.71 km (4:52 / km)
shoes: Brooks 3

Roskilde, Denmark. By the lake/sea and through some woods.

Strength and Conditioning 10:00 [1]

Thursday May 28, 2015 #

4 PM

Cycling 30:00 [1]

5 PM

Cycling 45:00 [2]

Wednesday May 27, 2015 #

7 AM

Drills 10:00 [1]

8 AM

Cycling 1:00:00 [2]

Drills 15:00 [1]

6 PM

Running 20:42 [2] 4.13 km (5:01 / km)
shoes: Brooks Cascadia 2

Orienteering 3:50 [4] 1.02 km (3:45 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 13:50 [5] 3.76 km (3:41 / km)
shoes: Inov8 X-Talon 190 no.2

Livingston
Hungarian WOC selection race
Took the round routes on the longer legs when I should have gone straighter on quicker but harder routes. Only a couple of minor wobbles.

Running 2:35 [2] 0.48 km (5:23 / km)
shoes: Inov8 X-Talon 190 no.2

Running 14:52 [2] 2.61 km (5:42 / km)
shoes: Brooks Cascadia 2

Tuesday May 26, 2015 #

7 AM

Running 1:00:55 [2] 12.35 km (4:56 / km)
shoes: Brooks Cascadia 2

Quarry run
5 PM

Strength and Conditioning 30:00 [1]

Strength and Conditioning 15:00 [0]

WB

Monday May 25, 2015 #

7 AM

Cycling 2:30:00 [2]

Tour of Ilkley Moor (or Rombalds Moor to be precise)
12 PM

Running 1:01:15 [2] 13.36 km (4:35 / km)
shoes: Brooks Cascadia 2

Beckett, Meanwood, Woodhouse

Sunday May 24, 2015 #

7 AM

Cycling 4:15:00 [2]

Through Ilkley and up to Kilnsey Crag. Back road to Grassington then over to Stump Cross on a new road and home. Felt fine considering yesterday until energy ran low in last half an hour.

Saturday May 23, 2015 #

8 AM

Running 5:46 [2] 1.02 km (5:39 / km)
shoes: Brooks 3

Orienteering 12:03 [2] 2.41 km (5:00 / km)
shoes: Brooks 3

Nottingham City Centre
Corridor

Orienteering 18:57 [2] 3.77 km (5:02 / km)
shoes: Brooks 3

Start of course practice

Orienteering 5:53 [2] 0.97 km (6:04 / km)
shoes: Brooks 3

Map flip

Running 5:46 [2] 1.04 km (5:33 / km)
shoes: Brooks 3

10 AM

Running 3:58 [2] 0.7 km (5:40 / km)
shoes: Brooks 3

Orienteering 6:32 [4] 1.67 km (3:55 / km)
shoes: Brooks 3

3 reps round Inham Nook. Was not feeling up for this. Navigated fine but struggling physically.

Orienteering 4:45 [4] 1.12 km (4:14 / km)
shoes: Brooks 3

(watch died near end of this rep)

Orienteering 4:30 [4] 1.12 km (4:01 / km)
shoes: Brooks 3

3 PM

Running 5:01 [2] 0.9 km (5:34 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 21:39 [4] 5.45 km (3:58 / km)
shoes: Inov8 X-Talon 190 no.2

Nottingham Uni
Sprintervals with Dave and David H.
3 reps + jog between.
Feeling much more up for this afternoon..
Ralph had done a good job with the planning adding in lots of extra fences. Think I crossed one.

5.18 1.39km
(56 0.17km)
5.48 1.63km
(3.10 0.61km)
6.24 1.65km

Running 2:08 [2] 0.44 km (4:51 / km)
shoes: Inov8 X-Talon 190 no.2

Friday May 22, 2015 #

4 PM

Running 5:32 [2] 1.08 km (5:07 / km)
shoes: Brooks Cascadia 2

Orienteering 51:48 [2] 9.91 km (5:14 / km)
shoes: Brooks Cascadia 2

Loughborough Uni
Session planned by the Kris Jones. Worth doing even at an easy intensity.

Running 3:08 [2] 0.68 km (4:36 / km)
shoes: Brooks Cascadia 2

Thursday May 21, 2015 #

7 AM

Strength and Conditioning 15:00 [1]

6 PM

Running 22:23 [2] 4.49 km (4:59 / km)
shoes: Brooks 3

Drills 10:00 [1]

Running 6:53 [5] 2.5 km (2:45 / km)
shoes: Brooks 3

Short session but didnt feel like I needed much more after Tuesday's long session. Was a bit gusty on the track but times seemed ok, maybe even a glimmer of feeling like I'm running quickly...

Running 8:00 [1] 1.0 km (8:00 / km)
shoes: Brooks 3

Running 23:09 [2] 4.41 km (5:15 / km)
shoes: Brooks 3

Wednesday May 20, 2015 #

6 AM

Cycling 4:00:00 [2]

To Ilkley with Jack (again) then up to Burnsall and back via the golf balls.

Tuesday May 19, 2015 #

5 PM

Running 12:25 [2] 2.65 km (4:41 / km)
shoes: Brooks Cascadia 2

Warm up round Yeadon Tarn (first visit!)

Drills 5:00 [1]

Orienteering 39:38 [4] 10.17 km (3:54 / km)
shoes: Inov8 X-Talon 190 no.2

Yeadon & Nunroyd Park
Sprintervals
54 controls

Dad planned me a session. Felt a bit slow to start off with but probably the right speed as was struggling at the end (and more hills). The centre of Yeadon is the most interesting but unfortunately they'd demolished a section of it since the map was made.

8.28min 2.28km 3.43m/km
6.21min 1.54km 4.07m/km
7.37min 2.10km 3.38m/km
5.45min 1.42km 4.02m/km
4.53min 1.22km 4.01m/km
6.32min 1.61km 4.04m/km

Running 10:26 [2] 2.1 km (4:58 / km)
shoes: Inov8 X-Talon 190 no.2

Monday May 18, 2015 #

6 AM

Running 1:01:07 [2] 12.61 km (4:51 / km)
shoes: Brooks Cascadia 2

Woodridge, Hollies, Beckett
5 PM

Drills 10:00 [1]

Strength and Conditioning 15:00 [0]

WB

Strength and Conditioning 20:00 [1]

Sunday May 17, 2015 #

8 AM

Cycling 2:00:00 [2]

Main road to Ilkley for the first time (55mins) with headwind. Then back through Farnley and Pool. Keep catching people on hills but can't stick with them on the downs...
4 PM

Strength and Conditioning 30:00 [1]

Strength and Conditioning 15:00 [0]

WB

Saturday May 16, 2015 #

10 AM

Running 14:04 [2] 2.88 km (4:53 / km)
shoes: Brooks Cascadia 3

Warm up with Rob

Drills 5:00 [1]

Orienteering 14:36 [4] 3.92 km (3:43 / km)
shoes: Inov8 X-Talon 190 no.2

Hull Uni Prologue
Some good route choice legs but wish there'd been a few more controls. Area was fairly straight forward. Tried to be disciplined in planning ahead but the area didn't really punish you for not doing it properly so was maybe a bit sloppy in places.

Running 5:17 [2] 1.03 km (5:08 / km)
shoes: Inov8 X-Talon 190 no.2

12 PM

Running 3:36 [2] 0.62 km (5:48 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 12:20 [5] 3.35 km (3:41 / km)
shoes: Inov8 X-Talon 190 no.2

Hull Uni Chase
Stopped at a few controls as I hadn't planned ahead fully.

Running 13:46 [2] 2.51 km (5:29 / km)
shoes: Inov8 X-Talon 190 no.2

Friday May 15, 2015 #

7 AM

Cycling 3:00:00 [2]

Ilkley - Askwith - Fewston - Norwood - North Rigton - Pool
3 PM

Running 56:55 [2] 12.18 km (4:40 / km)
shoes: Brooks Cascadia 2

Back over to Woodhouse Ridge, Meanwood, Weetwood and Beckett

Thursday May 14, 2015 #

6 PM

Running 21:25 [2] 4.41 km (4:51 / km)
shoes: Brooks 3

Drills 10:00 [1]

Running 8:41 [5] 3.2 km (2:43 / km)
shoes: Brooks 3

Need some speed so headed down to the track with Leeds Uni Cross Country.

4x600m (4mins off)
4x200m (2mins off)

1.37
1.40
1.42
1.42

31
31
30
30

Felt slow (although went through the first 400m in about 61s) but then then some of the others in the group were running a fair amount quicker than me. Wearing trainers as well to try and protect my calfs/achilles on this first track session in 2 years.

Running 15:00 [2] 2.2 km (6:49 / km)
shoes: Brooks 3

Running 14:27 [2] 2.83 km (5:06 / km)
shoes: Brooks 3

Wednesday May 13, 2015 #

1 PM

Cycling 4:00:00 [2]

Up to Stump Cross Caverns, opposite way to normal to meet Jack in Ilkley on way back. Didn't think I would but preferred it anticlockwise. Was about 3.45 but cycled out to Meanwood Park event straight after.

Tuesday May 12, 2015 #

4 PM

Drills 7:00 [1]

Running 15:00 [2] 3.08 km (4:52 / km)
shoes: Brooks Cascadia 2

Running 23:15 [4] 6.14 km (3:47 / km)
shoes: Brooks Cascadia 2

10 mins hard (2.83km)
2 mins easy
5 x 30s hills, jog back recovery
1 min easy
4 mins hard (1.22km)

West and Beckett Park

Running 14:07 [2] 2.92 km (4:50 / km)
shoes: Brooks Cascadia 2

Monday May 11, 2015 #

8 AM

Drills 10:00 [1]

Running 11:29 [2] 2.32 km (4:57 / km)
shoes: Brooks Cascadia 2

Drills 15:00 [1]

Running 44:39 [2] 9.36 km (4:46 / km)
shoes: Brooks Cascadia 2

Round the quarry. Been a while.
2 PM

Cycling 1:40:00 [2]

Was intending on going for a long ride today but body didn't feel like it. Not often I change the plan but...

Strength and Conditioning 22:00 [1]

Strength and Conditioning 15:00 [0]

WB

Sunday May 10, 2015 #

7 AM

Cycling 2:10:00 [2]

Wasn't planning on getting up so early but was awake early and Jack was cycling out to Ilkley so joined and then went across to Otley/Pool.

Saturday May 9, 2015 #

Event: British Sprint Championships (UKOL)
 
11 AM

Running 14:12 [2] 3.11 km (4:34 / km)
shoes: Inov8 X-Talon 190 no.2

Drills 7:00 [1]

Orienteering 14:41 [4] 3.99 km (3:41 / km)
shoes: Brooks Cascadia 2

British Sprint
Aldershot Garrison SE
Prologue - Heat 2

Mostly good. Think orienteering the last 2 days got my brain in the right gear. Once I caught Barrable I cruised last few controls.

Bit of faff afterwards as one of the units supposedly hadn't registered. Re-downloaded 30 mins later and it had registered! Not sure what the problem was exactly but not the best prep for the final.

Running 1:55 [2] 0.42 km (4:34 / km)
shoes: Inov8 X-Talon 190 no.2

3 PM

Running 6:37 [2] 1.49 km (4:26 / km)
shoes: Inov8 X-Talon 190 no.2

Running 14:49 [5] 4.07 km (3:38 / km)
shoes: Inov8 X-Talon 190 no.2

Final
Aldershot Garrison North

Too many mistakes in the middle of the course. Then missed 18 out completely (although I must have run within a few metres of it).

Overall though it was positive and good to be back competing again. At no point did I feel 'fast' and some points didn't feel like I was trying hard enough but hopefully I can re-find that in the next few weeks.

Running 8:35 [2] 1.46 km (5:53 / km)
shoes: Inov8 X-Talon 190 no.2

With Schorah

Friday May 8, 2015 #

10 AM

Drills 5:00 [1]

Running 7:32 [2] 1.6 km (4:42 / km)
shoes: Brooks Cascadia 2

Orienteering 7:39 [2] 1.52 km (5:02 / km)
shoes: Brooks Cascadia 2

Holt Park
Map memory

Running 57 [2] 0.2 km (4:45 / km)
shoes: Brooks Cascadia 2

Orienteering 6:55 [4] 1.79 km (3:52 / km)
shoes: Brooks Cascadia 2

Holt Park

Running 7:32 [2] 1.54 km (4:54 / km)
shoes: Brooks Cascadia 2

Thursday May 7, 2015 #

4 PM

Drills 5:00 [1]

Running 13:00 [2] 2.74 km (4:45 / km)
shoes: Brooks Cascadia 2

Drills 5:00 [1]

Orienteering 13:37 [4] 3.71 km (3:40 / km)
shoes: Brooks Cascadia 2

Beckett Park
Chasing start race from last year
Printing of map wasn't very good so got caught out a few times by uncrossable features.
Minute off in middle of course.

Running 3:00 [2] 0.53 km (5:40 / km)
shoes: Brooks Cascadia 2

Running 6:30 [5] 1.65 km (3:56 / km)
shoes: Brooks Cascadia 2

5 x 30s (1min off)
Reintroduction to some speed.

Running 12:23 [2] 2.61 km (4:45 / km)
shoes: Brooks Cascadia 2

Wednesday May 6, 2015 #

7 AM

Cycling 3:05:00 [2]

Home - Cookridge - Bramhope - Pool - Swinsty - Ilkley - Chevin
45 miles
Just under 8 mins for Norwood Edge on the cross bike.
5 PM

Strength and Conditioning 18:00 [1]

Tuesday May 5, 2015 #

7 AM

Drills 5:00 [1]
shoes: Brooks Cascadia 2

Running 50:01 [2] 10.41 km (4:48 / km)
shoes: Brooks Cascadia 2

5 PM

Cross Trainer 1:00:00 [2]

Monday May 4, 2015 #

8 AM

Drills 5:00 [1]

Running 15:00 [2] 3.07 km (4:53 / km)
shoes: Brooks Cascadia 2

Running 20:00 [4] 5.42 km (3:41 / km)
shoes: Brooks Cascadia 2

2,3,4,3,2,1min (1min off)
On West Park
Running quicker than expected. Knackered on last 2.

Running 15:47 [2] 3.19 km (4:57 / km)
shoes: Brooks Cascadia 2

Sunday May 3, 2015 #

2 PM

Cycling 2:30:00 [2]

To Ilkley via Pool to watch the Tour de Yorkshire. Back over the Chevin with Jack (who ran 16.32 in parkrun yesterday)
C • Parkrun 3

Strength and Conditioning 12:00 [1]

Saturday May 2, 2015 #

11 AM

Running 9:51 [2] 2.04 km (4:50 / km)
shoes: Brooks Cascadia 2

Running 1:38 [2] 0.38 km (4:18 / km)
shoes: Inov8 X-Talon 190 no.2

Drills 3:00 [1]

Orienteering 18:31 [4] 4.22 km (4:23 / km)
shoes: Inov8 X-Talon 190 no.2

Sheffield Chasing Sprint
Netherthorpe
Prologue

Think I forgot my brain today. Not planning ahead, picking poor routes and misreading the descriptions several times ending up on the wrong side on uncrossable features... Didn't feel that fit either but that wasn't the biggest issue today.
1 PM

Running 2:40 [2] 0.58 km (4:36 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 18:10 [4] 4.46 km (4:04 / km)
shoes: Inov8 X-Talon 190 no.2

Chasing Start
Not much better than the prologue. 5 weeks to sort it out.

Orienteering 9:29 [2] 1.61 km (5:53 / km)
shoes: Inov8 X-Talon 190 no.2

Round the park with Richard and Pauls.

Friday May 1, 2015 #

7 AM

Drills 5:00 [1]

Running 44:05 [2] 9.29 km (4:45 / km)
shoes: Brooks Cascadia 2

35+9
10 AM

Cycling 1:00:00 [2]

Set off on a long ride to the Dales but gears failed on the way up to the cow and calf. Messed around for a while trying to fix it before wheeling down the hill to the train station.
2 PM

Cross Trainer 1:45:00 [2]

After failing at the bike ride headed to the gym. Did some longer easier intervals to help pass the time.

Strength and Conditioning 25:00 [1]

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