Training Log Archive: ShmintyIn the 31 days ending Mar 31, 2017:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Mar 31, 2017 #
Running 1:06:00 [2] 14.16 km (4:40 / km)
shoes: Karrimor Road 2
Running 6:09 [2] 1.05 km (5:51 / km)
shoes: Inov8 X-Talon 212 v2
Running 10:44 [2] 1.76 km (6:06 / km)
shoes: Oroc 280 no.3
Orienteering 1:10:00 [2] 7.02 km (9:58 / km)
shoes: Oroc 280 no.3
Running 11:24 [1] 2.07 km (5:30 / km)
Thursday Mar 30, 2017 #
Running 39:19 [1] 8.04 km (4:53 / km)
shoes: Karrimor Road 2
Running 13:13 [2] 2.55 km (5:11 / km)
shoes: Karrimor Road 2
Running 2:18 [1] 0.45 km (5:07 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 4:45 [4] 1.06 km (4:29 / km)
shoes: Inov8 X-Talon 212 v2
Running 3:31 [1] 0.77 km (4:34 / km)
shoes: Inov8 X-Talon 212 v2
Running 7:09 [2] 1.51 km (4:44 / km)
shoes: Karrimor Road 2
Running 20:38 [5] 7.0 km (2:57 / km)
shoes: Karrimor Road 2
'~1km loop'
2.59, 3.00, 2.58, 2.57, 2.55, 2.55, 2.53
Car got in way on lap 2. Feeling good, paced it well unlike others in the group...
Running 12:00 [1] 1.3 km (9:14 / km)
shoes: Karrimor Road 2
Running 22:20 [2] 4.86 km (4:36 / km)
shoes: Karrimor Road 2
Wednesday Mar 29, 2017 #
Running 1:32:23 [2] 19.15 km (4:49 / km)
shoes: Karrimor Trail
Running 38:25 [2] 8.31 km (4:37 / km)
shoes: Karrimor Road 2
Feeling good.
Tuesday Mar 28, 2017 #
Running 12:58 [2] 2.35 km (5:31 / km)
shoes: Karrimor Road 2
Drills 5:00 [1]
Running 5:05 [2] 0.96 km (5:18 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 17:25 [4] 4.68 km (3:43 / km)
shoes: Inov8 X-Talon 212 v2
Running 2:45 [1] 0.35 km (7:51 / km)
shoes: Inov8 X-Talon 212 v2
Running 16:10 [1] 2.76 km (5:51 / km)
shoes: Inov8 X-Talon 212 v2
Running 38:30 [2] 8.09 km (4:46 / km)
shoes: Karrimor Road 2
Running 6:17 [5] 1.6 km (3:56 / km) +180m 2:31 / km
shoes: Karrimor Road 2
Ballengeich Road
4 reps (reduced)
1.33, 1.35, 1.35, 1.34
Lactate hit big time on the last one round the top bend.
Running 11:30 [1] 1.6 km (7:11 / km)
shoes: Karrimor Road 2
Running 19:03 [2] 3.57 km (5:20 / km)
shoes: Karrimor Road 2
Monday Mar 27, 2017 #
Running 1:01:27 [2] 10.57 km (5:49 / km)
shoes: Karrimor Trail
Sunday Mar 26, 2017 #
Running 10:57 [1] 1.76 km (6:13 / km)
shoes: Karrimor Trail
Orienteering 32:38 [3] 3.64 km (8:58 / km)
shoes: Oroc 280 no.3
Running 13:59 [1] 2.06 km (6:47 / km)
shoes: Oroc 280 no.3
Running 31:50 [2] 6.09 km (5:14 / km)
shoes: Karrimor Trail
Running 14:11 [2] 2.2 km (6:27 / km)
shoes: Inov8 X-Talon 212 v2
Drills 5:00 [1]
Orienteering 18:23 [4] 4.73 km (3:53 / km)
shoes: Inov8 X-Talon 212 v2
Running 11:54 [2] 2.12 km (5:37 / km)
shoes: Inov8 X-Talon 212 v2
Saturday Mar 25, 2017 #
Running 20:07 [2] 3.48 km (5:47 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 36:35 [4] 5.74 km (6:22 / km)
shoes: Inov8 X-Talon 212 v2
Muir of Dinnet
2 reps
Running 19:00 [1] 2.06 km (9:13 / km)
shoes: Inov8 X-Talon 212 v2
Running 10:33 [1] 1.85 km (5:42 / km)
shoes: Inov8 X-Talon 212 v2
Running 11:42 [1] 1.92 km (6:06 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 10:12 [3] 1.76 km (5:48 / km)
shoes: Inov8 X-Talon 212 v2
Forest Mixed Sprint Relay
2nd leg
Orienteering 7:28 [4] 1.51 km (4:57 / km)
shoes: Inov8 X-Talon 212 v2
Mass start.
Running 10:01 [1] 1.36 km (7:22 / km)
shoes: Inov8 X-Talon 212 v2
Running 31:55 [1] 6.0 km (5:19 / km)
shoes: Karrimor Trail
Friday Mar 24, 2017 #
Running 37:13 [2] 8.49 km (4:23 / km)
shoes: Karrimor Road 2
Running 25:12 [2] 4.09 km (6:10 / km)
shoes: Karrimor Trail
Orienteering 1:01:28 [2] 7.9 km (7:47 / km)
shoes: Oroc 280 no.3
Sluie Woods
Running 32:49 [2] 6.05 km (5:25 / km)
shoes: Karrimor Trail
Thursday Mar 23, 2017 #
Running 40:06 [2] 8.0 km (5:01 / km)
shoes: Karrimor Road 2
Running 21:15 [2] 4.18 km (5:05 / km)
shoes: Karrimor Road 2
Drills 15:00 [1]
Running 8:55 [5] 3.08 km (2:54 / km)
shoes: Karrimor Road 2
Stirling Fartlek Tour
Running 41:48 [2] 7.36 km (5:41 / km)
shoes: Karrimor Road 2
Running 15:16 [2] 3.22 km (4:44 / km)
shoes: Karrimor Road 2
Wednesday Mar 22, 2017 #
Running 59:05 [2] 12.71 km (4:39 / km)
shoes: Karrimor Road 2
Running 13:39 [1] 2.43 km (5:37 / km)
shoes: Oroc 280 no.3
Orienteering 43:03 [2] 4.0 km (10:46 / km)
shoes: Oroc 280 no.3
Night
Mapping all day in Dundee.
Made big mistake (although I wasn't actually far away from control)
Running 7:28 [1] 1.38 km (5:25 / km)
shoes: Oroc 280 no.3
Tuesday Mar 21, 2017 #
Running 15:36 [2] 3.1 km (5:02 / km)
shoes: Inov8 X-Talon 212 v2
Drills 5:00 [1]
Orienteering 20:45 [4] 4.95 km (4:12 / km)
shoes: Inov8 X-Talon 212 v2
Sprintervals
Mega intense. Lots of artificial barriers. Had to stop a lot to find a viable route and often missed the best. Not much of a physical workout.
Running 15:02 [2] 3.12 km (4:49 / km)
shoes: Inov8 X-Talon 212 v2
Running 33:51 [2] 6.95 km (4:52 / km)
shoes: Karrimor Road 2
Running 8:15 [5] 2.94 km (2:48 / km)
shoes: Karrimor Road 2
Half session.
8 laps of Victora square. Resting when partner ran.
Running 21:52 [2] 4.3 km (5:05 / km)
shoes: Karrimor Road 2
Monday Mar 20, 2017 #
Running 1:30:00 [2] 19.01 km (4:44 / km)
shoes: Karrimor Trail
Canal, Walls, Eaton Park, Meadows, Grosvenor Park, Walls, Canal, Hoole, Old Railway, Liverpool Road
Running 36:45 [2] 7.39 km (4:58 / km)
shoes: Karrimor Trail
Sunday Mar 19, 2017 #
Running 16:55 [1] 2.77 km (6:06 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 35:00 [4] 5.64 km (6:12 / km)
shoes: Inov8 X-Talon 212 v2
Hugset
1st leg
Had quite a big lead at 1 due to some dodgy routes by the top teams. Then lost 30s on long leg #5 due to getting stuck in some brambles...why didn't I take the path option? Just about held onto lead until I had a different gaffle near spectator then quite a bit mistake just after spectator.
Running 27:10 [1] 4.41 km (6:10 / km)
shoes: Inov8 X-Talon 212 v2
Running 1:13:26 [2] 15.79 km (4:39 / km)
shoes: Karrimor Trail
Dales, above the Dungeon, Thurstaston, Caldy and back along the Wirral Way.
Saturday Mar 18, 2017 #
Running 15:09 [1] 2.82 km (5:22 / km)
shoes: Karrimor Road 2
Running 8:18 [2] 1.38 km (6:01 / km)
shoes: Inov8 X-Talon 212 v2
Drills 5:00 [1]
Orienteering 17:54 [5] 4.99 km (3:35 / km)
shoes: Inov8 X-Talon 212 v2
02/03/13 19.03 5.03km 3.47m/km (L5)
27/10/13 20.58 5.08km 4.08m/km (L4)
07/12/14 20.10 5.17km 3.54m/km (L4)
08/02/15 18.47 5.08km 3.42m/km (L5)
11/05/16 17.46 4.96km 3.35m/km (L5) (+20s for #12)
18/03/17 17.54 4.99km 3.35m/km (L5) (+20s for #12)
Wet so losing a bit on cornering. Overshot alley on 3 (7s). Splits seemed to suggest cycles in when I was running quicker (last year or this year).
Running 16:06 [1] 2.98 km (5:24 / km)
shoes: Inov8 X-Talon 212 v2
Running 25:00 [2] 4.5 km (5:33 / km)
shoes: Karrimor Road 2
Running 1:20 [1] 0.24 km (5:33 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 16:39 [4] 3.59 km (4:38 / km)
shoes: Inov8 X-Talon 212 v2
Running 5:33 [1] 0.99 km (5:36 / km)
shoes: Inov8 X-Talon 212 v2
Running 3:53 [1] 0.63 km (6:10 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 14:51 [3] 2.99 km (4:58 / km)
shoes: Inov8 X-Talon 212 v2
Sprintervals, lots of extra walls. Challenging.
Running 12:44 [1] 2.44 km (5:13 / km)
shoes: Inov8 X-Talon 212 v2
Friday Mar 17, 2017 #
Running 1:43:41 [2] 20.0 km (5:11 / km) +500m 4:36 / km
shoes: Karrimor Trail
Running 28:44 [1] 5.46 km (5:16 / km)
shoes: Karrimor Road 2
Thursday Mar 16, 2017 #
Running 32:56 [1] 6.36 km (5:11 / km)
shoes: Karrimor Road 2
Running 31:23 [2] 6.0 km (5:14 / km)
shoes: Karrimor Road 2
Running 13:47 [5] 4.6 km (3:00 / km)
shoes: Karrimor Road 2
Charlton Road
2x~1km, 6 hill sprints, 2x~1km
2.58, 2.58, 6x~19s, 2.58, 2.52
Running 28:10 [2] 5.71 km (4:56 / km)
shoes: Karrimor Road 2
Wednesday Mar 15, 2017 #
Running 59:42 [2] 12.48 km (4:47 / km)
shoes: Karrimor Trail
Badminton 1:00:00 [1]
Aim was to win 2 games, so close but not good enough. Threw one game away after leading 19-14.
Running 1:03:49 [2] 11.59 km (5:30 / km)
shoes: Karrimor Trail
Tuesday Mar 14, 2017 #
Running 10:41 [1] 1.98 km (5:24 / km)
shoes: Karrimor Road 2
Running 8:21 [2] 1.51 km (5:32 / km)
shoes: Inov8 X-Talon 212 v2
Drills 5:00 [1]
Orienteering 19:32 [4] 5.47 km (3:34 / km)
shoes: Inov8 X-Talon 212 v2
Running 6:20 [1] 0.61 km (10:23 / km)
shoes: Inov8 X-Talon 212 v2
Running 16:18 [1] 2.94 km (5:33 / km)
shoes: Inov8 X-Talon 212 v2
Running 30:23 [2] 6.31 km (4:49 / km)
shoes: Karrimor Road 2
Running 6:45 [5] 2.22 km (3:02 / km)
shoes: Karrimor Road 2
Shortened session after sprintervals this morning.
3x740m
Starting every 3 mins.
Running 26:39 [2] 5.16 km (5:10 / km)
shoes: Karrimor Road 2
Monday Mar 13, 2017 #
Running 22:21 [1] 4.01 km (5:34 / km)
shoes: Karrimor Road 2
Sunday Mar 12, 2017 #
Running 15:00 [2] 2.27 km (6:36 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 31:55 [3] 5.79 km (5:31 / km)
shoes: Inov8 X-Talon 212 v2
Running 38:17 [1] 7.03 km (5:27 / km)
shoes: Inov8 X-Talon 212 v2
Running 32:17 [1] 6.13 km (5:16 / km)
shoes: Inov8 X-Talon 212 v2
Hill strides waiting for pizza.
Saturday Mar 11, 2017 #
Running 10:29 [1] 2.01 km (5:13 / km)
shoes: Karrimor Road 2
Drills 5:00 [1]
Running 9:37 [2] 2.04 km (4:43 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 16:03 [5] 3.78 km (4:15 / km)
shoes: Inov8 X-Talon 190 no.3
Sprint
Paestum
Greek ruins
Amazing area but not fair competition as everyone crossed walls (some on purpose and some by mistake). I crossed at least 2 by accident.
Running 15:53 [3] 3.48 km (4:34 / km)
shoes: Inov8 X-Talon 190 no.3
Running 11:30 [1] 1.75 km (6:34 / km)
shoes: Karrimor Road 2
Running 14:27 [2] 2.59 km (5:35 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 12:07 [3] 1.85 km (6:33 / km)
shoes: Inov8 X-Talon 212 v2
Running 20:13 [2] 4.2 km (4:49 / km)
shoes: Inov8 X-Talon 212 v2
Friday Mar 10, 2017 #
Running 15:27 [1] 2.59 km (5:58 / km)
shoes: Karrimor Road 2
Drills 5:00 [1]
Running 3:06 [2] 0.41 km (7:34 / km)
shoes: Asics 2
Orienteering 15:53 [5] 3.59 km (4:25 / km)
shoes: Asics 2
Agropoli
Running 17:28 [2] 3.02 km (5:47 / km)
shoes: Karrimor Road 2
Thursday Mar 9, 2017 #
Orienteering 43:13 [2] 6.51 km (6:38 / km)
shoes: Karrimor Road 2
42 controls
Fantastic
Running 17:53 [2] 2.9 km (6:10 / km)
shoes: Karrimor Road 2
Running 1:00:47 [2] 11.27 km (5:24 / km)
shoes: Karrimor Road 2
Wednesday Mar 8, 2017 #
Running 6:01 [2] 1.13 km (5:19 / km)
shoes: Karrimor Road 2
Orienteering 27:07 [2] 4.37 km (6:12 / km)
shoes: Karrimor Road 2
Running 6:08 [1] 1.15 km (5:20 / km)
shoes: Karrimor Road 2
Running 14:27 [1] 2.15 km (6:43 / km)
shoes: Karrimor Road 2
Drills 5:00 [0]
Running 6:04 [2] 0.76 km (7:59 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 9:43 [5] 2.2 km (4:25 / km)
shoes: Inov8 X-Talon 190 no.3
Chasing Sprint
Semifinal
2 to qualify with 2 fastest losers (3 heats). Started 6, 30s down on Lucas and 20 down on DHubmann and Kris. So decided I needed a high risk strategy to have any chance. Gustav started 10 secs ahead so ran as hard as I could to catch him but didn't quite make it before the complex section started and I lost site of him. By then however there was a bit of a group and I was just holding on to them without much idea of where I was. Every so often i could see ahead but never enough to really chase them down. Made up 1 place but not good enough, 4 ahead all qualified with both fastest loses coming from my semi.
In hindsight I should have either worked even harder to catch Gustav in first 3 controls or have done my own nav in complex section as could have saved more on better RCs and smoother running.
http://www.orienteering.it/public/results/n080317_...
Running 11:06 [1] 1.68 km (6:36 / km)
shoes: Karrimor Road 2
Running 11:54 [2] 1.92 km (6:12 / km)
shoes: Karrimor Road 2
Orienteering 8:42 [5] 2.17 km (4:01 / km)
shoes: Inov8 X-Talon 190 no.3
Took a poor route to 2 (followed Oystein...) and lost the main leading group.
Running 12:00 [1] 1.4 km (8:34 / km)
shoes: Karrimor Road 2
Tuesday Mar 7, 2017 #
Running 10:05 [1] 1.64 km (6:09 / km)
shoes: Karrimor Road 2
Orienteering 24:43 [2] 3.69 km (6:42 / km)
shoes: Karrimor Road 2
Map memory.
Running 12:31 [1] 2.28 km (5:29 / km)
shoes: Karrimor Road 2
Orienteering 30:00 [1] 2.78 km (10:47 / km)
shoes: Oroc 280 no.3
Running 13:59 [1] 2.33 km (6:00 / km)
shoes: Oroc 280 no.3
Running 38:55 [2] 8.04 km (4:50 / km)
shoes: Karrimor Road 2
Monday Mar 6, 2017 #
Running 20:00 [1] 3.6 km (5:33 / km)
shoes: Karrimor Road 2
Running 7:50 [1] 1.45 km (5:24 / km)
shoes: Karrimor Road 2
Running 12:12 [2] 1.97 km (6:12 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 8:30 [5] 2.11 km (4:02 / km)
Vieste
Running 14:00 [1] 2.35 km (5:57 / km)
shoes: Inov8 X-Talon 190 no.3
Drills 5:00 [1]
Running 10:24 [1] 1.8 km (5:47 / km)
shoes: Karrimor Road 2
Drills 5:00 [1]
Running 5:03 [2] 0.94 km (5:22 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 8:55 [5] 2.25 km (3:58 / km)
shoes: Inov8 X-Talon 190 no.3
Peschici
With Kris, Hubmann, Riccardo, Tim and Bartosz Pawlak
Ok till halfway then took a different route on 8 and just couldn't see the stairs I needed to take. Went back after race and they were more hidden than map suggested but in hindsight I should have just followed the others.
Running 4:30 [1] 0.59 km (7:38 / km)
shoes: Inov8 X-Talon 190 no.3
Running 11:04 [1] 1.57 km (7:03 / km)
shoes: Karrimor Road 2
Orienteering 12:13 [4] 2.39 km (5:07 / km)
shoes: Asics 2
Started in last group and was only 3 of us and didn't see the other 2 after #1.
Running 20:52 [1] 3.37 km (6:12 / km)
shoes: Karrimor Road 2
Sunday Mar 5, 2017 #
Running 20:54 [1] 3.77 km (5:33 / km)
shoes: Karrimor Road 2
Orienteering 21:36 [3] 4.11 km (5:15 / km)
shoes: Karrimor Road 2
Complicated old Italian town at start then easier towards end. Concentrating on route choices. Difficult just staying in control in old town.
Orienteering 8:09 [2] 1.16 km (7:02 / km)
shoes: Karrimor Road 2
Running 18:39 [2] 3.5 km (5:20 / km)
shoes: Karrimor Road 2
Running 3:46 [1] 0.65 km (5:48 / km)
shoes: Karrimor Road 2
Orienteering 44:25 [2] 6.7 km (6:38 / km)
shoes: Karrimor Road 2
Pairs map memory with Jonny. Some classic dodgy control descriptions.
Saturday Mar 4, 2017 #
Running 1:24:44 [2] 18.22 km (4:39 / km)
shoes: Karrimor Road 2
Friday Mar 3, 2017 #
Running 29:49 [1] 6.02 km (4:57 / km)
shoes: Karrimor Road 2
Running 1:30:19 [2] 19.47 km (4:38 / km)
shoes: Karrimor Trail
Thursday Mar 2, 2017 #
Strength and Conditioning 20:00 [1]
Wednesday Mar 1, 2017 #
Running 22:15 [1] 4.12 km (5:24 / km)
shoes: Karrimor Road 2
Running 1:41:31 [2] 20.03 km (5:04 / km)
shoes: Karrimor Trail
Running 12:12 [1] 2.45 km (4:59 / km)
shoes: Karrimor Road 2
Badminton 1:00:00 [1]
Found some good form in the half a game at the end. Not really close on any of the others.