Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Oct 31, 2015:

activity

time

miles

Running

39:05:00

295.16

(7:57)

475.02

(4:56)

Cycling

13:35:00

Orienteering

2:50:56

20.85

(8:12)

33.56

(5:06)

Strength and Conditioning

2:05:00

Drills

1:31:00

Total

59:06:56

316.02

508.58

5:25

0:00

» now

Saturday Oct 31, 2015 #

10 AM

Running 1:05:00 [2] 13.51 km (4:49 / km)

Run on Halkyn while Dee champs went on. Trying not to overdo it in terrain.

Friday Oct 30, 2015 #

Running 1:50:02 [2] 22.36 km (4:55 / km)
shoes: Brooks Cascadia 3

Delamere. Went over to Primrose Hill for a change. Forgot how grotty the forest is over there!

Thursday Oct 29, 2015 #

12 PM

Drills 10:00 [1]

Running 35:36 [2] 7.37 km (4:50 / km)
shoes: Brooks Cascadia 3

Drills 15:00 [2]

Running 26:39 [2] 5.61 km (4:45 / km)
shoes: Brooks Cascadia 3

Wednesday Oct 28, 2015 #

7 AM

Running 1:00:35 [2] 12.76 km (4:45 / km)
shoes: Brooks Cascadia 3

11 AM

Drills 10:00 [1]

Running 1:01:49 [2] 13.28 km (4:39 / km)
shoes: Brooks Cascadia 3

Tuesday Oct 27, 2015 #

3 PM

Cycling 1:00:00 [2]

Strength and Conditioning 37:00 [1]

Monday Oct 26, 2015 #

8 AM

Running 23:21 [2] 4.85 km (4:49 / km)
shoes: Brooks Cascadia 3

3 PM

Running 10:00 [2] 1.8 km (5:33 / km)
shoes: Brooks 3

Running 5:00 [2] 1.0 km (5:00 / km)
shoes: Brooks 3

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Brooks 3

Running 10:00 [4] 2.7 km (3:42 / km)
shoes: Brooks 3

Running 5:00 [5] 1.7 km (2:56 / km)
shoes: Brooks 3

Physiology Testing
(really should upgrade my AP account)
At MMU in Crewe.
3 mins (@ 1 degree incline) at each kph between 11kph and 20kph and managed 1.52 at 21kph before stopping.
Pausing for a few seconds between each increase to have blood taken.

Running 10:00 [2] 1.8 km (5:33 / km)
shoes: Brooks 3

Sunday Oct 25, 2015 #

11 AM

Running 5:02 [2] 0.95 km (5:18 / km)
shoes: Inov8 X-talon 212

Orienteering 40:32 [3] 8.0 km (5:04 / km)
shoes: Inov8 X-talon 212

Oldacre
Blue
Mainly running round the paths. Ankles very weak at moment.

Running 3:25 [2] 0.69 km (4:57 / km)
shoes: Inov8 X-talon 212

Running 40:49 [2] 8.42 km (4:51 / km)
shoes: Brooks Cascadia 3

Saturday Oct 24, 2015 #

9 AM

Running 1:01:50 [2] 12.76 km (4:51 / km)
shoes: Brooks 3

Loop of the city walls then along the greenway to egde of Chester and back through Upton.

5 PM

Drills 10:00 [1]

Running 56:02 [2] 11.89 km (4:43 / km)
shoes: Brooks Cascadia 3

Friday Oct 23, 2015 #

8 AM

Running 1:00:08 [2] 12.9 km (4:40 / km)
shoes: Brooks 3

2 PM

Cycling 30:00 [1]

4 PM

Running 1:00:01 [2] 13.04 km (4:36 / km)
shoes: Brooks 3

+strides

Thursday Oct 22, 2015 #

3 PM

Cycling 1:00:00 [2]

Strength and Conditioning 38:00 [1]

Wednesday Oct 21, 2015 #

10 AM

Running 1:42:52 [2] 17.23 km (5:58 / km)
shoes: Brooks Cascadia 3

A loop of Moel Famau from Loggerheads with Duncan H. First proper day of rain in a while and mist all over the hills.

Tuesday Oct 20, 2015 #

8 AM

Running 47:57 [2] 10.09 km (4:45 / km)
shoes: Brooks Cascadia 3

Zoo loop.Saw some vultures.

12 PM

Running 45:24 [2] 9.22 km (4:55 / km)
shoes: Brooks Cascadia 3

Plas Power Woods to west of Wrexham. Plan was to go down to Erddig but took a wrong turn somewhere so ended up exploring the outskirts of Wrexham.

Monday Oct 19, 2015 #

9 AM

Running 59:12 [2] 12.58 km (4:42 / km)
shoes: Brooks Cascadia 3

2 PM

Drills 10:00 [2]

Running 35:39 [2] 7.46 km (4:47 / km)
shoes: Brooks Cascadia 3

Drills 14:00 [1]

and some more dynamic drills

Running 25:52 [2] 5.52 km (4:41 / km)
shoes: Brooks Cascadia 3

Sunday Oct 18, 2015 #

7 AM

Running 24:55 [2] 4.98 km (5:00 / km)

12 PM

Running 5:09 [2] 0.99 km (5:12 / km)
shoes: Inov8 X-talon 212

Orienteering 56:28 [3] 11.34 km (4:59 / km)
shoes: Inov8 X-talon 212

CSC Final
Helsington Barrows
Rolled ankle on way to number 1 and didn't feel like much of a race from there to end as priority was not to injure them again. Was able to push hard up the hills but just 'jogging' the downs.

Saturday Oct 17, 2015 #

9 AM

Running 49:28 [2] 10.21 km (4:51 / km)
shoes: Brooks Cascadia 3

3 PM

Drills 10:00 [1]

Running 46:52 [2] 10.04 km (4:40 / km)
shoes: Brooks 3

+strides at end

Strength and Conditioning 10:00 [1]

Friday Oct 16, 2015 #

7 AM

Running 1:01:01 [2] 12.37 km (4:56 / km)
shoes: Brooks Cascadia 3

Standard hour on canal

11 AM

Running 1:03:50 [2] 13.07 km (4:53 / km)
shoes: Brooks Cascadia 3

Delamere

Thursday Oct 15, 2015 #

9 AM

Running 1:41:00 [2] 19.5 km (5:11 / km)
shoes: Brooks Cascadia 3

From Fewston/Swinsty Reservoir up and around Thruscross with Jack and Tiley.

Wednesday Oct 14, 2015 #

9 AM

Cycling 5:15:00 [2]

Up in the Dales with Jack
Leathley, Norwood edge, big golf balls, top of Greenhow hill, Grassington, Littondale, Malham Tarn, Malham, Hetton, Embsay, Bolton Abbey and back way down Wharfedale to Leathley.

Not keeping up with Jack in the hills but he has been cycling non stop nearly for 2 months!

https://www.google.co.uk/maps/dir/Leathley,+North+...

4 PM

Strength and Conditioning 10:00 [1]

Tuesday Oct 13, 2015 #

9 AM

Running 30:10 [2] 6.14 km (4:55 / km)
shoes: Brooks Cascadia 3

5 PM

Running 1:02:03 [2] 11.57 km (5:22 / km)
shoes: Brooks Cascadia 3

Passing through Sheffield so stopped for a run in Rivelin.
Seeing that I ran in this valley for 2 years was surprised there were quite so many gaps in my memory on one of my old routes.

Monday Oct 12, 2015 #

8 AM

Running 49:07 [2] 10.22 km (4:48 / km)
shoes: Brooks Cascadia 3

5 PM

Drills 12:00 [1]

Running 1:01:15 [2] 12.78 km (4:48 / km)
shoes: Brooks Cascadia 3

Dark at 7pm...winter is coming

Sunday Oct 11, 2015 #

11 AM

Running 26:50 [2] 5.4 km (4:58 / km)
shoes: Brooks 3

Grosvenor park. There and back after putting controls out for this afternoon.

12 PM

Running 8:03 [1] 1.37 km (5:53 / km)
shoes: Brooks Cascadia 3

2 PM

Running 4:08 [2] 0.75 km (5:31 / km)
shoes: Brooks Cascadia 3

Orienteering 12:18 [5] 3.31 km (3:43 / km)
shoes: Inov8 X-talon 212

Dale Barracks
Didn't look at the map much as I had planned the course. Still not sure I took all the optimum routes.

Saturday Oct 10, 2015 #

Event: DEE Sprint Weekend

2 PM

Running 11:40 [2] 2.29 km (5:06 / km)
shoes: Brooks Cascadia 3

Running 4:20 [2] 0.89 km (4:52 / km)
shoes: Inov8 X-talon 212

Orienteering 15:29 [4] 3.27 km (4:44 / km)
shoes: Inov8 X-talon 212

Chester sprint weekend
Race 1
Eastham
Forest sprint

Running 12:09 [2] 2.32 km (5:14 / km)
shoes: Inov8 X-talon 212

6 PM

Running 13:29 [2] 2.72 km (4:57 / km)
shoes: Brooks 3

Running 4:58 [2] 0.82 km (6:03 / km)
shoes: Inov8 X-talon 212

Orienteering 19:42 [4] 4.52 km (4:22 / km)
shoes: Inov8 X-talon 212

Race 2
Night sprint
Grosvenor Park

Running 13:56 [2] 2.7 km (5:10 / km)
shoes: Brooks 3

Friday Oct 9, 2015 #

11 AM

Running 1:31:35 [2] 17.83 km (5:08 / km)
shoes: Brooks Cascadia 3

Over the Peckforton Hills from the north end taking in Raw Head and a short way up Bickerton. Warm in the sun still!

6 PM

Strength and Conditioning 30:00 [1]

Thursday Oct 8, 2015 #

7 AM

Running 33:09 [2] 6.63 km (5:00 / km)
shoes: Brooks Cascadia 3

12 PM

Running 1:01:42 [2] 12.75 km (4:50 / km)
shoes: Brooks Cascadia 3

3 PM

Cycling 1:05:00 [2]

Up to Heswall

Wednesday Oct 7, 2015 #

9 AM

Running 48:28 [2] 10.14 km (4:47 / km)
shoes: Brooks Cascadia 3

3 PM

Running 48:20 [2] 10.05 km (4:49 / km)
shoes: Brooks Cascadia 3

Tuesday Oct 6, 2015 #

11 AM

Cycling 4:15:00 [2]

From Chester to World's End via Lodge.
Then down the Llangollen valley to Ruabon, around to Farndon and back to Chester.
A little longer than anticipated and got absolutely soaked in the last hour. Somehow survived without stopping for lunch.
87km

Monday Oct 5, 2015 #

8 AM

Running 1:34:34 [2] 17.6 km (5:22 / km)
shoes: Brooks Cascadia 3

Up from Hathersage to Stanage and down to Redmires. Plan was then to run a through Burbage Mines and back across Hathersage Moor. However in the mist and ran I got slightly disorientated and ended up doing a loop back to the top of Redmires... Even so I underestimated distance and the pre-breakfast run took slightly longer than planned.