Training Log Archive: ShmintyIn the 31 days ending Mar 31, 2018:
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| 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 | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Mar 31, 2018 #
Running 18:16 [1] 3.64 km (5:01 / km)
shoes: Brooks 10 #2
Running 15:58 [2] 3.13 km (5:06 / km)
shoes: VJ Bold
Orienteering 35:18 [5] 6.8 km (5:11 / km) +325m 4:11 / km
shoes: VJ Bold
Brereton Spurs
7th +1.45 on Peter
Fairly good.
Running 16:32 [1] 2.89 km (5:43 / km)
shoes: VJ Bold
Friday Mar 30, 2018 #
Running 20:36 [1] 4.03 km (5:07 / km)
shoes: Brooks 10 #2
Running 14:36 [1] 3.14 km (4:39 / km)
shoes: Brooks 10 #2
Drills 5:00 [1]
Running 3:33 [3] 0.97 km (3:40 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 13:15 [5] 4.07 km (3:15 / km)
shoes: Inov8 X-Talon 190 no.3
MOD Stafford
2nd, +26s Kris
Fastest average speed ever on a sprint race?
Running 15:46 [1] 2.81 km (5:37 / km)
shoes: Inov8 X-Talon 190 no.3
Thursday Mar 29, 2018 #
Running 21:33 [1] 4.39 km (4:55 / km)
shoes: Brooks 10 #2
Wednesday Mar 28, 2018 #
Running 30:24 [2] 7.52 km (4:03 / km)
shoes: Brooks 10 #2
Tuesday Mar 27, 2018 #
Running 10:27 [1] 1.93 km (5:25 / km)
shoes: Brooks 10 #2
Drills 5:00 [1]
Orienteering 13:10 [4] 3.34 km (3:57 / km)
shoes: Inov8 X-Talon 212 v3
Running 19:04 [1] 2.99 km (6:23 / km)
shoes: Inov8 X-Talon 212 v3
Monday Mar 26, 2018 #
Running 25:17 [1] 4.85 km (5:13 / km)
shoes: Brooks 10 #2
Strength and Conditioning 20:00 [1]
Step Ups 6 x3 - 45, 45, 47.5kg
Blue Bosu ~10mins
Running 50:30 [2] 10.56 km (4:47 / km)
shoes: Brooks 10 #2
Sunday Mar 25, 2018 #
Running 32:22 [1] 4.2 km (7:42 / km)
shoes: Inov8 X-Talon 212 v3
Running 5:16 [1] 1.03 km (5:07 / km)
shoes: VJ Bold
Orienteering 43:10 [2] 5.94 km (7:16 / km)
shoes: VJ Bold
Saturday Mar 24, 2018 #
Running 25:08 [1] 5.09 km (4:56 / km)
shoes: Brooks 10 #2
Running 9:52 [1] 2.01 km (4:55 / km)
shoes: Brooks 10 #2
Drills 5:00 [1]
Running 12:08 [2] 2.56 km (4:44 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 13:51 [5] 4.08 km (3:24 / km)
shoes: Inov8 X-Talon 190 no.3
Rosyth
Pretty smooth. Lost about 10s overall, half on the first control. Think I got a bit distracted overtaking the runner 1 min ahead on my course...
Running 4:17 [1] 0.86 km (4:59 / km)
shoes: Inov8 X-Talon 190 no.3
Running 7:07 [1] 1.41 km (5:03 / km)
shoes: Brooks 10 #2
Running 55:00 [1] 8.0 km (6:53 / km)
shoes: VJ Bold
Running 12:00 [1] 1.5 km (8:00 / km)
shoes: VJ Bold
Friday Mar 23, 2018 #
Running 43:06 [2] 10.14 km (4:15 / km)
shoes: Brooks 10 #2
Running 24:54 [1] 4.82 km (5:10 / km)
shoes: Brooks 10 #2
Strength and Conditioning 20:00 [1]
Step Ups 6 x3 - 45, 45, 47.5kg
Blue Bosu ~10mins
Thursday Mar 22, 2018 #
Running 18:05 [1] 3.22 km (5:37 / km)
shoes: Brooks 10 #2
Running 4:41 [1] 0.93 km (5:02 / km)
shoes: Inov8 X-Talon 212 v3
Orienteering 24:30 [4] 5.88 km (4:10 / km) +110m 3:49 / km
shoes: Inov8 X-Talon 212 v3
After feeling all right yesterday evening was feeling a bit tired this morning but by the time I got out the car in Dundee I couldn't hardly walk. Wondered if doing this was such a great idea. Kinda got going on the warmup and managed to get something out of the session.
Running 16:00 [1] 3.22 km (4:58 / km)
shoes: Brooks 10 #2
Running 43:31 [1] 8.11 km (5:22 / km) +300m 4:32 / km
shoes: Inov8 X-Talon 212 v3
Wednesday Mar 21, 2018 #
Running 1:00:18 [2] 14.13 km (4:16 / km)
shoes: Brooks 10 #2
Strength and Conditioning 20:00 [1]
Walking Lunge 12x3 10, 12.5, 12.5kg
Running 11:39 [1] 2.28 km (5:07 / km)
shoes: Oroc 280 no.3
Orienteering 38:54 [2] 5.53 km (7:02 / km)
shoes: Oroc 280 no.3
Night
Cruising round. Not feeling too bad after 5.30 hours of mapping.
Running 12:37 [1] 2.26 km (5:35 / km)
shoes: Oroc 280 no.3
Tuesday Mar 20, 2018 #
Running 48:42 [2] 11.4 km (4:16 / km)
shoes: Brooks 10 #2
Running 23:36 [2] 5.35 km (4:25 / km)
shoes: Brooks 10 #2
Running 15:15 [5] 5.4 km (2:49 / km)
shoes: Brooks 10 #2
Been a while since I did this session.
Paired with Ali.
Wrighty on my tail for first 4 then solo.
71,72,69,70,70,70,71,70,71,71,71,70,69
Averaging 2s a rep quicker than November.
Running 42:45 [1] 7.8 km (5:29 / km)
shoes: Brooks 10 #2
Monday Mar 19, 2018 #
Orienteering 53:20 [1] 6.74 km (7:55 / km)
shoes: Oroc 280 no.3
Running 26:04 [1] 5.31 km (4:55 / km)
shoes: Brooks 10 #2
Running 23:32 [2] 5.3 km (4:26 / km)
shoes: Brooks 10 #2
Strength and Conditioning 30:00 [1]
Step Ups 8 x3 - 45, 45, 47.5kg
Box Jumps 6x3 27inches
Blue Bosu ~10mins
Sunday Mar 18, 2018 #
Running 19:18 [1] 3.73 km (5:10 / km)
shoes: Brooks 10 #2
Running 11:27 [1] 1.96 km (5:51 / km)
shoes: Brooks 10 #2
Running 2:25 [2] 0.33 km (7:19 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 17:30 [5] 4.23 km (4:08 / km)
shoes: Inov8 X-Talon 190 no.3
Bergen Sentrum
with Jonny and 4 others
Hmm. Different scenario but still got the tactics wrong. Sat in at a slow pace when I should have gone to the front, would have probably avoided the 2 big mistakes I made doing this...
So at 7 I was in last place by some way. Overtook one guy to spectator then had picked the best 'runner choice' control (although didn't pick the best routechoice) but that got me another 2 places. So finished 3rd but a long way off Jonny.
Running 16:28 [1] 3.03 km (5:26 / km)
shoes: Brooks 10 #2
Running 46:09 [1] 6.45 km (7:09 / km) +330m 5:42 / km
shoes: Inov8 X-Talon 212 v3
Drills 5:00 [0]
Saturday Mar 17, 2018 #
Running 13:40 [1] 2.46 km (5:33 / km)
shoes: Brooks 10 #2
Running 14:31 [1] 2.83 km (5:08 / km)
shoes: Brooks 10 #2
Running 3:14 [2] 0.6 km (5:23 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 18:11 [5] 4.0 km (4:33 / km)
shoes: Inov8 X-Talon 190 no.3
Bergenhus
7th
+52 on Oystein
Better than yesterday but still lost fair amount of time. Some tricky bits, not always finding the best route and sometimes not making very good plans.
Running 14:34 [1] 2.84 km (5:08 / km)
shoes: Brooks 10 #2
Running 10:44 [1] 2.06 km (5:13 / km)
shoes: Brooks 10 #2
Running 2:53 [2] 0.58 km (4:58 / km)
shoes: Asics 2
Orienteering 3:41 [5] 0.97 km (3:48 / km) +38m 3:11 / km
shoes: Asics 2
Urbo - ie Sprintervals
C
24th
Orienteering 4:44 [5] 1.15 km (4:07 / km) +58m 3:17 / km
shoes: Asics 2
25th
Orienteering 3:15 [5] 0.83 km (3:55 / km) +37m 3:12 / km
shoes: Asics 2
25th
Orienteering 4:15 [5] 1.11 km (3:50 / km) +44m 3:12 / km
shoes: Asics 2
10th
Went through the first 3 quite quickly, just going from finish to start queue so maybe 4-5mins rest. The 3rd started feeling physiclaly tough so took more time between 3-4 and 4-5 reps.
Orienteering 4:47 [5] 1.21 km (3:57 / km) +72m 3:03 / km
shoes: Asics 2
8th
Felt the most tired but had the best result...
Running 14:21 [1] 2.99 km (4:48 / km)
shoes: Brooks 10 #2
Friday Mar 16, 2018 #
Running 4:00 [1] 0.75 km (5:20 / km)
shoes: Brooks 10 #2
Orienteering 6:20 [2] 1.21 km (5:14 / km)
shoes: Brooks 10 #2
A few warm up loops in the city centre. Bit more effort on each one.
Orienteering 5:24 [3] 1.24 km (4:21 / km)
shoes: Brooks 10 #2
Orienteering 4:40 [3] 1.06 km (4:24 / km)
shoes: Brooks 10 #2
Running 17:39 [2] 3.84 km (4:36 / km)
shoes: Brooks 10 #2
Running 31:36 [1] 6.36 km (4:58 / km)
shoes: Brooks 10 #2
Running 1:38 [2] 0.37 km (4:25 / km)
shoes: Inov8 X-Talon 212 v3
Orienteering 17:25 [4] 4.31 km (4:02 / km)
shoes: Inov8 X-Talon 212 v3
Race 1
Ortuflaten
Catalogue of mistakes. Plus a few patches of sheet ice which I wasn't prepared to race across...
Runner choice at start. After MOC made decision after 10-15s and studied the routes. But distracted me from turning my head torch on... And then when I got to the start of the gaffled section still made a mistake, got distracted by Oystein.
Running 16:07 [1] 3.05 km (5:17 / km)
shoes: Brooks 10 #2
Drills 5:00 [0]
Thursday Mar 15, 2018 #
Orienteering 1:35:08 [2] 13.36 km (7:07 / km)
shoes: Oroc 280 no.3
Running 49:01 [1] 10.13 km (4:50 / km)
shoes: Brooks 10 #2
Bit of a plod to be honest.
Strides at end.
Wednesday Mar 14, 2018 #
Running 19:19 [1] 3.72 km (5:12 / km)
shoes: Brooks 10 #2
Drills 5:00 [0]
Running 2:42 [1] 0.5 km (5:24 / km)
shoes: Asics 2
Orienteering 20:00 [4] 5.27 km (3:48 / km)
shoes: Asics 2
2 Short course. 9mins + 11mins
Running 14 [1] 0.27 km (52 / km)
shoes: Asics 2
Running 4:00 [5] 1.46 km (2:44 / km)
shoes: Asics 2
In the park. Bit of a head wind on even reps.
Running 7:10 [1] 1.27 km (5:39 / km)
shoes: Asics 2
Running 16:07 [1] 3.14 km (5:08 / km)
shoes: Brooks 10 #2
Running 8:02 [1] 1.51 km (5:19 / km)
shoes: Oroc 280 no.3
Orienteering 1:03:25 [2] 8.69 km (7:18 / km)
shoes: Oroc 280 no.3
Managed to miss of S-3 and F when I printed map plus the print quality was low. Still 49 other controls to find.
For the last 15 or so controls was having to do map memory as trying to read a badly printed map in the most complex section whilst running wasn't happening.
Running 9:11 [1] 1.71 km (5:22 / km)
shoes: Oroc 280 no.3
Tuesday Mar 13, 2018 #
Running 19:52 [1] 4.12 km (4:49 / km)
shoes: Brooks 10
Running 18:49 [2] 3.78 km (4:59 / km)
shoes: Brooks 10 #2
Drills 5:00 [0]
Orienteering 28:51 [4] 8.33 km (3:28 / km)
shoes: Asics 2
Forres
10 x ~500-800m reps
Not the smoothest orienteering of the year.
Running 6:17 [1] 1.06 km (5:56 / km)
shoes: Asics 2
Running 13:22 [1] 2.73 km (4:54 / km)
shoes: Asics 2
Orienteering 44:25 [2] 6.83 km (6:30 / km)
shoes: Oroc 280 no.3
Monday Mar 12, 2018 #
Running 1:01:05 [2] 14.94 km (4:05 / km)
shoes: Brooks 10 #2
Hills on Coneyhill 11.3>9.75
Running 24:23 [1] 4.78 km (5:06 / km)
shoes: Brooks 10 #2
Strength and Conditioning 30:00 [1]
Half Squats 6 x4 110, 110, 110, 115
Step Ups 8 x3 - 45, 45, 47.5kg (normal step not free, made another maybe a 3-4 cm lower)
Lunge 12x2 12.5kg
Blue Bosu ~10mins
Sunday Mar 11, 2018 #
Running 11:50 [1] 2.55 km (4:38 / km)
shoes: Oroc 280 no.3
Orienteering 51:00 [4] 9.25 km (5:31 / km) +250m 4:51 / km
shoes: Oroc 280 no.3
Beecraigs
Mispunched. Whoops.
Control on a ditch, punched control on a ditch 50m before (same ditch). Did think it was odd how short it was to get to path afterwards but didn't occur to me I'd punched wrong control. Later in the following leg was thinking it had been a while since I'd mispunched...
Running 16:00 [1] 3.09 km (5:11 / km)
shoes: Oroc 280 no.3
Saturday Mar 10, 2018 #
Running 17:43 [1] 3.48 km (5:05 / km)
shoes: Brooks 10 #2
Running 7:35 [2] 1.76 km (4:19 / km)
shoes: Inov8 X-Talon 212 v3
Orienteering 12:53 [4] 3.28 km (3:56 / km)
shoes: Inov8 X-Talon 212 v3
Stirling Uni
Doing newcomer stuff which meant I was a bit late warming up.
Generally good.
Some on the new section of map.
Running 10:44 [1] 1.99 km (5:24 / km)
shoes: Inov8 X-Talon 212 v3
Running 2:54 [1] 0.55 km (5:16 / km)
shoes: Brooks 10 #2
Running 9:25 [1] 1.87 km (5:02 / km)
shoes: Inov8 X-Talon 212 v3
Orienteering 14:07 [5] 3.56 km (3:58 / km) +60m 3:39 / km
shoes: Inov8 X-Talon 212 v3
Running 14:01 [1] 2.58 km (5:26 / km)
shoes: Brooks 10 #2
Friday Mar 9, 2018 #
Running 51:00 [2] 11.2 km (4:33 / km)
shoes: Brooks 10
Running 25:01 [1] 4.82 km (5:11 / km)
shoes: Brooks 10 #2
Strength and Conditioning 30:00 [1]
Step Ups 8 x3 - 42.5 42.5, 45kg
Single Leg Squats 6x3
Blue Bosu ~10mins
Thursday Mar 8, 2018 #
Running 5:41 [1] 1.05 km (5:25 / km)
shoes: Brooks 10 #2
Running 14:33 [2] 3.1 km (4:42 / km)
shoes: Asics
Orienteering 53:22 [3] 12.02 km (4:26 / km)
shoes: Asics
Running 17:31 [1] 3.45 km (5:05 / km)
shoes: Asics
Wednesday Mar 7, 2018 #
Running 1:01:26 [2] 14.97 km (4:06 / km)
shoes: Brooks 10 #2
Running 23:10 [1] 4.86 km (4:46 / km)
shoes: Brooks 10 #2
Strength and Conditioning 22:00 [1]
Walking Lunge 12x3 10kg
Blue Bosu ~10mins
Tuesday Mar 6, 2018 #
Running 23:58 [2] 5.38 km (4:27 / km)
shoes: Brooks 10 #2
Running 15:07 [5] 5.32 km (2:50 / km)
shoes: Brooks 10 #2
Triangle ~760m
Starting every 3 mins
2.18, 2.18, 2.18, 2.19, 2.19, 2.20, 2.15
Still a few patches of snow but mostly clear. Felt a lot easier than the last time we did this session. Dug in on the 2nd side of the last rep and caught Ali and Cam back up and just about held on till the end.
Running 14:00 [1] 2.3 km (6:05 / km)
shoes: Brooks 10 #2
Running 21:55 [2] 5.04 km (4:21 / km)
shoes: Brooks 10 #2
Monday Mar 5, 2018 #
Running 24:54 [1] 4.86 km (5:07 / km)
shoes: Brooks 10 #2
Strength and Conditioning 30:00 [1]
Half Squats 6 x4 105, 105, 105, 110
Step Ups 8 x3 - 42.5 42.5, 45kg
Single Leg Squats 6x3
Blue Bosu ~10mins
Sunday Mar 4, 2018 #
Running 1:33:25 [2] 21.47 km (4:21 / km)
shoes: Kalenji Trail
Running 20:05 [1] 4.22 km (4:46 / km)
shoes: Brooks 10
Saturday Mar 3, 2018 #
Running 22:31 [1] 4.38 km (5:08 / km)
shoes: Kalenji Trail
Running 6:30 [4] 2.0 km (3:15 / km)
shoes: Brooks 10
Running 15:00 [5] 5.0 km (3:00 / km)
shoes: Brooks 10 #2
7x1km, 1min off
1 degree incline
3.20, 3.10 first 2
3.00m/km x5
Bit of faff to adjust speed so did recoveries at 4m/km which felt slow but may have been a bit quick as HR was very high in last few.
Felt like I was working hard but not full out so a bit surprised HR was so high, last few reps nearly all over 190. Peaked at 194, didn't even get to that in Armagh 5k... Maybe slightly added stress of not falling off the treadmill plus the humidity.
Ankle felt fine at high speed.
Running 18:00 [2] 4.0 km (4:30 / km)
shoes: Brooks 10
Strength and Conditioning 20:00 [1]
Step Ups 8 x3 - 40, 40, 42.5kg
Blue Bosu ~10mins
Gym was only open for a few hours so decided to get weights done whilst I was there. Slight break after the running whilst I chatted to some of the other central guys.
Ankle a bit iffy especially on the steps ups so didn't push it.
Running 16:00 [1] 3.02 km (5:18 / km)
shoes: Kalenji Trail
Friday Mar 2, 2018 #
Running 45:56 [3] 8.61 km (5:20 / km)
shoes: Kalenji Trail
Running 59:13 [2] 12.27 km (4:50 / km)
shoes: Kalenji Trail
Strength and Conditioning 15:00 [0]
shoes: Kalenji Trail
Thursday Mar 1, 2018 #
Running 1:00:05 [2] 12.2 km (4:55 / km)
shoes: Kalenji Trail
Running 13:03 [2] 2.65 km (4:55 / km)
shoes: Oroc 280 no.3
Orienteering 22:00 [3] 4.7 km (4:41 / km) +150m 4:02 / km
shoes: Oroc 280 no.3
Decided a bit of snow wasn't going to get in the way of sprint training. Had to plan it at the last moment as all my other session are driving distance so quality wasn't high but ok.
Was going all right until I rolled my ankle on the world's smallest kerb...wasn't even as though it was hidden by the snow, just missed it looking at my map. Carried on after about a minute.
Felt like I was working but HR says otherwise.
Running 17:13 [1] 3.24 km (5:19 / km)
shoes: Oroc 280 no.3