Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Jan 31, 2016:

activity

time

miles

Running

44:28:39

339.71

(7:51)

546.71

(4:53)

170

Orienteering

8:02:22

59.22

(8:09)

95.3

(5:04)

Strength and Conditioning

3:17:00

Drills

2:40:00

Cycling

2:20:00

Total

60:48:01

398.93

642.01

170

2:54

0:00

» now

Sunday Jan 31, 2016 #

7 AM

Running 20:05 [2] 3.47 km (5:47 / km)
shoes: Brooks 4

9 AM

Running 4:31 [2] 0.77 km (5:52 / km)
shoes: Brooks 4

Running 4:00 [2] 0.7 km (5:43 / km)
shoes: Inov8 X-talon 212

Orienteering 1:00:00 [2] 8.0 km (7:30 / km)
shoes: Inov8 X-talon 212

Running 48:14 [2] 9.08 km (5:19 / km)
shoes: Brooks 4

5 PM

Running 37:56 [2] 6.75 km (5:37 / km)
shoes: Brooks 4

Another section of Lisbon explored with Dave.

Saturday Jan 30, 2016 #

7 AM

Running 27:53 [2] 4.84 km (5:46 / km)
shoes: Brooks 4

Drills 10:00 [1]

10 AM

Running 4:21 [2] 0.76 km (5:43 / km)
shoes: Brooks 4

Running 4:00 [2] 0.8 km (5:00 / km)
shoes: Inov8 X-talon 212

Orienteering 15:59 [4] 3.24 km (4:56 / km)
shoes: Inov8 X-talon 212

Alfama, Lisbon
WRE

Great area but my ability to plan ahead was lacking, so stopping often. Never felt like I got into top gear physically. Still 2 minutes behind Hubmann is slightly depressing. Much work to do.

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-talon 212

3 PM

Running 23:32 [2] 4.26 km (5:31 / km)
shoes: Inov8 X-talon 212

Orienteering 30:22 [3] 7.69 km (3:57 / km)
shoes: Inov8 X-talon 212

Parque Dos Poetas
Middle Urban
Very unique park with a bit of boring urban in the middle.

Running 5:00 [2] 0.8 km (6:15 / km)
shoes: Inov8 X-talon 212

Friday Jan 29, 2016 #

Event: Lisbon International Orienteering Meeting

8 AM

Running 1:04:21 [2] 12.11 km (5:19 / km)
shoes: Brooks 4

Exploring a bit more with Alice and Dave.

3 PM

Running 15:41 [2] 3.21 km (4:53 / km)
shoes: Brooks 4

Orienteering 19:06 [4] 4.2 km (4:33 / km)
shoes: Brooks 4

Bairro Alto, Lisbon
Model event. Did some intervals.

Running 33:02 [2] 6.5 km (5:05 / km)
shoes: Brooks 4

Thursday Jan 28, 2016 #

1 PM

Running 10:27 [2] 2.07 km (5:03 / km)
shoes: Inov8 X-talon 212

Orienteering 10:30 [2] 1.82 km (5:46 / km)
shoes: Inov8 X-talon 212

Parque das Conchas
Corridor round the urban bit.

Orienteering 12:55 [3] 3.1 km (4:10 / km)
shoes: Inov8 X-talon 212

Parque das Conchas
Then nice short course round the park planned by Ralph.
Map a bit out of date but still worth experiencing.

Running 1:43 [2] 0.3 km (5:43 / km)
shoes: Inov8 X-talon 212

2 PM

Running 5:38 [2] 0.98 km (5:45 / km)
shoes: Inov8 X-talon 212

Orienteering 25:54 [4] 5.69 km (4:33 / km)
shoes: Inov8 X-talon 212

Miraflores
Sprintervals with Dave, Alice and Rose.
Good area but map was lacking, especially in middle reps.

Running 2:40 [2] 0.44 km (6:04 / km)
shoes: Inov8 X-talon 212

Running 1:00:00 [2] 12.3 km (4:53 / km)
shoes: Brooks 4

Exploring Lisbon from our accommodation with Cat and Dave. Found a monastry, cool tower and a road that reminded me of Atterlcliffe Road in Sheffield...

Wednesday Jan 27, 2016 #

11 AM

Cycling 1:00:00 [1]

5 PM

Strength and Conditioning 29:00 [1]

Tuesday Jan 26, 2016 #

8 AM

Running 1:00:20 [2] 12.19 km (4:57 / km)
shoes: Brooks Cascadia 4 red

4 PM

Running 15:29 [2] 3.05 km (5:05 / km)
shoes: Brooks 4

Running 29:00 [4] 8.01 km (3:37 / km)
shoes: Brooks 4

5x5mins with 1min off
Was windy so distances per rep not reliable.
1.49km
1.48
1.53
1.43
1.44

Running 24:18 [2] 4.59 km (5:18 / km)
shoes: Brooks 4

Monday Jan 25, 2016 #

7 AM

Running 1:20:19 [2] 15.91 km (5:03 / km)
shoes: Brooks Cascadia 4 red

6 PM

Running 1:00:38 [2] 12.02 km (5:03 / km)
shoes: Brooks Cascadia 4 red

Mapping all day.
Good news was someone had finally blocked the drain on the flooded section of towpath.

Sunday Jan 24, 2016 #

9 AM

Running 16:06 [2] 3.28 km (4:55 / km)
shoes: Brooks 4

Running 2:20 [4] 0.67 km (3:29 / km)
shoes: Brooks 4

Orienteering 10:45 [4] 2.72 km (3:57 / km)
shoes: Brooks 4

Chester
M65 course from the Chester Sprint Weekend last year. Just couldn't find the spare copies of M21 so just had to go with this one.

Nav didn't feel very fluid. Only made 1 5s mistake when I misread route and took a few steps into the amphitheatre.

Running 5:18 [2] 1.01 km (5:15 / km)
shoes: Brooks 4

Orienteering 10:00 [4] 2.69 km (3:43 / km)
shoes: Brooks 4

Back and reran it. Taking the small mistake at 10 out on the first time, I was 6% quicker (inefficiency factor?). Biggest difference was on 9 where I was 13s/14% quicker which might have been down to a better line across the roads and not having looked properly at the control location on the first run so having to pause in the circle.

Going to try and rerun courses like this every week or two. Theory is the % difference will reduce as I get back into sprint mode.

Running 5:14 [2] 0.92 km (5:41 / km)
shoes: Brooks 4

Running 6:34 [4] 1.54 km (4:16 / km)
shoes: Brooks 4

5 x 30s (60s off)
South side of the river.

Running 33:31 [2] 6.36 km (5:16 / km)
shoes: Brooks 4

Saturday Jan 23, 2016 #

9 AM

Running 1:16:49 [2] 15.83 km (4:51 / km)
shoes: Brooks 4

Friday Jan 22, 2016 #

10 AM

Strength and Conditioning 29:00 [1]

3 PM

Cycling 1:00:00 [2]

Thursday Jan 21, 2016 #

7 AM

Running 1:12:06 [2] 14.86 km (4:51 / km)
shoes: Brooks 4

4 PM

Running 10:01 [2] 2.02 km (4:58 / km)
shoes: Brooks 4

Running 22:01 [4] 6.15 km (3:35 / km)
shoes: Brooks 4

10mins hard - 2.89km / 3.29m/km
1 min off
5mins of 15s on/off - 1.41km
1min off
5 minns hard - 1.53km 3.17m/km

Running 10:02 [2] 1.97 km (5:06 / km)
shoes: Brooks 4

Wednesday Jan 20, 2016 #

3 PM

Running 1:19:27 [2] 15.86 km (5:01 / km)
shoes: Brooks Cascadia 4 red

+ strides

Tuesday Jan 19, 2016 #

11 AM

Running 1:41:07 [2] 19.99 km (5:04 / km)
shoes: Brooks Cascadia 4 red

With Duncan around Chester.

Monday Jan 18, 2016 #

3 PM

Running 32:59 [2] 6.41 km (5:09 / km)
shoes: Brooks 4

Shuffling

Sunday Jan 17, 2016 #

7 AM

Running 20:07 [2] 3.94 km (5:06 / km)
shoes: Brooks Cascadia 4 red

9 AM

Running 3:50 [2] 0.76 km (5:03 / km)
shoes: Brooks 4

10 AM

Running 4:53 [2] 0.76 km (6:26 / km)
shoes: Brooks 4

Running 1:10:17 [5] 21.1 km (3:20 / km) +170m 3:12 / km
shoes: Brooks 4

Helsby Half Marathon

Every year I think I should do this race and this year was no exception. But decided a while ago I wouldn't do it as it's not that relevant to the year's goals and think the longer race makes for higher risk of injury.

However convenient 5k/10k races this spring are in short supply and wanted to put a marker down for fitness. So had a cheeky look at entries on Thursday and saw it was still open. Thought about it for 24 hours only to then see it had closed over night. After more indecision found someone with a spare number and made the final decision to run at 9 this morning.

Unlike every other pure running race I've done race started at a sensible pace. After about 1km three guys were about 10m ahead of me and made the decision not to go with them as I felt like I was in good rhythm and was a long way to go! In hindsight probably should have kept up as one dropped off not long after but was just too far ahead to catch and work with him. So from then on it felt more like a time trial than a race. Wind wasn't too bad but at times it was noticeable and seemed to have a headwind on the uphills. All the main climb was done by 11 miles and at that point knew I had to put my foot down to make sub 70. Had made conscious effort not to look at watch and go off feel but was constantly checking m/km for last 3km. Pace definitely increased but alas not enough!

A bit disappointed with the time. Was at least hoping for sub 70. Next time will come a bit more prepared and go for a flatter course in (hopefully) better weather. Did at least win some ££.

C • Nice one! 6

Running 2:00 [2] 0.34 km (5:53 / km)
shoes: Brooks 4

12 PM

Running 11:22 [2] 1.87 km (6:05 / km)
shoes: Brooks 4

Saturday Jan 16, 2016 #

4 PM

Cycling 20:00 [2]

Plan was to do 30mins (mainly to get out the house) but got a bit nervous about the ice so tuned round after 10.

Strength and Conditioning 32:00 [2]

Friday Jan 15, 2016 #

8 AM

Running 1:10:32 [2] 14.09 km (5:00 / km)
shoes: Brooks Cascadia 4 red

Icy. Stuck to the canal.

3 PM

Running 1:12:00 [2] 14.4 km (5:00 / km)
shoes: Brooks Cascadia 4 red

Thursday Jan 14, 2016 #

9 AM

Running 1:00:17 [2] 12.48 km (4:50 / km)
shoes: Brooks 4

New route. Along greenway and then cut up and round back of the zoo and back along canal.

Also came with a micro second of being wiped out by a pickup truck. My fault. Trying to do too many things at once plus looking at the wrong traffic light and completely misjudging speed of the truck!

3 PM

Running 1:00:32 [2] 12.42 km (4:52 / km)
shoes: Brooks 4

Another new route. Along the canal through Chester to Waverton.

Wednesday Jan 13, 2016 #

9 AM

Running 1:17:36 [2] 15.85 km (4:54 / km)
shoes: Brooks Cascadia 4 red

Walls and Zoo

3 PM

Running 1:19:25 [2] 15.83 km (5:01 / km)
shoes: Brooks Cascadia 4 red

Unwound this morning.

Tuesday Jan 12, 2016 #

8 AM

Running 52:57 [2] 10.47 km (5:03 / km)
shoes: Brooks Cascadia 4 red

11 AM

Running 22:11 [2] 4.2 km (5:17 / km)
shoes: Brooks Cascadia 4 red

Drills 15:00 [1]

Running 5:22 [2] 1.1 km (4:53 / km)
shoes: Brooks 4

Running 25:38 [4] 7.1 km (3:37 / km)
shoes: Brooks 4

Went down to local track in Ellesmere Port. Never been and was a bit of a hassle to get onto. There was then a fair headwind on home straight which again made going to a track to do this session a bit pointless.

6x1km, starting every 4.30

Between 3.04-09.

Running 15:19 [2] 3.02 km (5:04 / km)
shoes: Brooks 4

Monday Jan 11, 2016 #

8 AM

Running 1:00:04 [2] 12.29 km (4:53 / km)
shoes: Brooks Cascadia 4 red

12 PM

Running 1:40:00 [2] 20.3 km (4:56 / km)
shoes: Brooks Cascadia 4 red

Round the walls and out to the zoo then some new roads round acresfield and Hoole Bank. Body starting to feel normal again after last week's intensity.

Sunday Jan 10, 2016 #

8 AM

Running 1:17:44 [2] 15.9 km (4:53 / km)
shoes: Brooks Cascadia 4 red

Achilles super tight. Took 3km to warm up them up.

3 PM

Running 1:00:00 [2] 12.4 km (4:50 / km)
shoes: Brooks Cascadia 4 red

From Badgers Rake Lane near Ledsham up to and along the Wirral Way to Heswall.

Saturday Jan 9, 2016 #

8 PM

Strength and Conditioning 25:00 [1]

Travelling back to the UK

Friday Jan 8, 2016 #

7 AM

Drills 35:00 [2]

Going to miss Spain but body won't miss early morning drills.

11 AM

Running 17:26 [2] 3.78 km (4:37 / km)
shoes: Inov8 X-talon 212

Orienteering 19:07 [4] 4.36 km (4:23 / km)
shoes: Inov8 X-talon 212

Relay training. Most fun session of the week. One mistake but due to control not being quite in the right place worked out for the best.

Running 24:30 [2] 4.01 km (6:07 / km)
shoes: Inov8 X-talon 212

4 PM

Running 10:48 [2] 2.04 km (5:18 / km)
shoes: Brooks Cascadia 4 red

Orienteering 20:01 [2] 4.2 km (4:46 / km)
shoes: Brooks Cascadia 4 red

Punta Umbria - sprint from last years's AOM.
Felt dead.

Running 39:58 [2] 8.18 km (4:53 / km)
shoes: Brooks Cascadia 4 red

Thursday Jan 7, 2016 #

8 AM

Running 11:01 [2] 1.92 km (5:44 / km)

Drills 10:00 [1]

Running 25:13 [2] 5.39 km (4:41 / km)
shoes: Brooks Cascadia 4 red

Along the beach with danger.

12 PM

Running 20:41 [2] 4.14 km (5:00 / km)
shoes: Brooks Cascadia 4 red

3 PM

Running 14:07 [2] 2.62 km (5:23 / km)
shoes: Brooks Cascadia 4 red

Drills 10:00 [1]

Running 24:57 [4] 6.67 km (3:44 / km)
shoes: Brooks Cascadia 4 red

10mins of hills - hard up and steady down (6 or 7)
2.30 easy
2mins x4, with 1min off

Recovery and some balance work before more hills.

Running 10:00 [5] 2.96 km (3:23 / km)
shoes: Brooks Cascadia 4 red

Second set of hills. As first set.

Running 15:51 [2] 2.97 km (5:20 / km)
shoes: Brooks Cascadia 4 red

Wednesday Jan 6, 2016 #

7 AM

Drills 25:00 [1]

10 AM

Running 9:15 [2] 1.73 km (5:21 / km)
shoes: Inov8 X-talon 212

Orienteering 20:39 [2] 3.88 km (5:19 / km)
shoes: Inov8 X-talon 212

Parque de Maria Luisa

Back to Seville. Round the city park. Kind of wished I'd run hard as it was a tricky area.

Running 8:57 [2] 1.63 km (5:29 / km)
shoes: Inov8 X-talon 212

12 PM

Running 4:45 [2] 0.88 km (5:24 / km)
shoes: Inov8 X-talon 212

Orienteering 21:49 [4] 4.77 km (4:34 / km)
shoes: Inov8 X-talon 212

Macarena Moroeste
Nice area but messed up by not seeing No.1 on map and getting most of the way to 2 before reaslising. Then made another mistake on the way back too 1... Better after that but wasn't up for pushing as hard as I'd intended.

Running 3:45 [2] 0.71 km (5:17 / km)
shoes: Inov8 X-talon 212

1 PM

Running 2:17 [2] 0.38 km (6:01 / km)
shoes: Inov8 X-talon 212

Orienteering 16:27 [4] 3.72 km (4:25 / km)
shoes: Inov8 X-talon 212

San Juan
Again another completely different area. First part on top of a hill which was flatish. Then down steep slope and a some around bottom of hill with last section on the slope. Manged to smack my shin on something just before 19 so skipped the last few controls.

Running 4:52 [2] 0.88 km (5:32 / km)
shoes: Inov8 X-talon 212

Running 38:02 [2] 8.44 km (4:30 / km)
shoes: Brooks Cascadia 4 red

With Peter, Dave and Cat.

Tuesday Jan 5, 2016 #

7 AM

Drills 20:00 [1]

Strength and Conditioning 10:00 [1]

10 AM

Running 1:20:07 [2] 16.26 km (4:56 / km)
shoes: Brooks Cascadia 4 red

4 PM

Running 18:47 [2] 3.92 km (4:47 / km)
shoes: Inov8 X-talon 212

Orienteering 35:33 [2] 5.86 km (6:04 / km)
shoes: Inov8 X-talon 212

Monday Jan 4, 2016 #

7 AM

Running 12:25 [2] 2.25 km (5:31 / km)
shoes: Brooks Cascadia 4 red

Drills 35:00 [1]

11 AM

Running 17:53 [2] 3.37 km (5:18 / km)
shoes: Brooks 3

Orienteering 19:48 [4] 4.7 km (4:13 / km)
shoes: Brooks 3

Seville City Centre
Very nice sprint!

12 PM

Running 6:19 [2] 1.22 km (5:11 / km)
shoes: Brooks 3

Orienteering 22:58 [2] 4.53 km (5:04 / km)
shoes: Brooks 3

Pairs exercise with Spongey.

Running 3:03 [2] 0.57 km (5:21 / km)
shoes: Brooks 3

7 PM

Running 46:27 [2] 10.04 km (4:38 / km)
shoes: Brooks 3

Sunday Jan 3, 2016 #

7 AM

Strength and Conditioning 30:00 [1]

11 AM

Running 13:42 [2] 2.68 km (5:07 / km)
shoes: Brooks 3

Running 20:00 [4] 4.8 km (4:10 / km)
shoes: Brooks 3

1200m x4, approx 1 min recovery for lactate testing.

On track near accom in Punta Umbria

Running at roughly current 5km pace.

Alternating lead with Dave

3.43,40,38,37

Running 16:42 [2] 3.15 km (5:18 / km)
shoes: Brooks 3

3 PM

Running 8:55 [2] 2.0 km (4:28 / km)
shoes: Brooks Cascadia 4 red

Orienteering 18:52 [2] 2.7 km (6:59 / km)
shoes: Brooks Cascadia 4 red

Punta Umbria City
Map Memory.

Saturday Jan 2, 2016 #

9 AM

Strength and Conditioning 10:00 [1]

Spongey's S&C session

11 AM

Running 29:37 [2] 6.51 km (4:33 / km)
shoes: Brooks Cascadia 4 red

Orienteering 18:10 [2] 4.37 km (4:09 / km)
shoes: Brooks Cascadia 4 red

Spain GB Training Camp

El Portil
Sprint
Alternated easy/hard legs

Running 6:49 [2] 1.32 km (5:10 / km)
shoes: Brooks Cascadia 4 red

3 PM

Running 9:33 [2] 1.89 km (5:03 / km)
shoes: Inov8 X-talon 212

Orienteering 1:13:27 [2] 13.06 km (5:37 / km)
shoes: Inov8 X-talon 212

Pinares de Punta Umbria
Good to be back in sand dune forests!

Running 8:06 [2] 1.5 km (5:24 / km)
shoes: Inov8 X-talon 212

Friday Jan 1, 2016 #

8 AM

Strength and Conditioning 32:00 [1]

Wimped out of the cycle ride as it was frosty.

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