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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  Running55 37:04:20 295.36(7:32) 475.33(4:41) 420
  Strength and Conditioning10 4:08:00
  Orienteering10 3:05:01 30.16(6:08) 48.54(3:49)
  Drills10 1:20:00
  Cycling1 1:14:00
  Cross Trainer2 35:00
  Total56 47:26:21 325.52 523.87 420
  [1-5]56 46:56:21

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Tuesday Jul 31, 2018 #

10 AM

Running 13:34 [1] 2.97 km (4:34 / km)
shoes: Brooks 10 #3

Drills 5:00 [1]

Orienteering 8:15 [5] 2.64 km (3:07 / km)
shoes: Invo8 F-lite

Perth
4 intervals, ~600m each

Running 23:05 [1] 4.0 km (5:46 / km)
shoes: Invo8 F-lite

Rec and warm down

Running 4:09 [1] 0.82 km (5:04 / km)
shoes: Brooks 10 #3

Monday Jul 30, 2018 #

7 AM

Running 59:39 [2] 14.66 km (4:04 / km)
shoes: Brooks 10 #3

Standard + into BoA

Sunday Jul 29, 2018 #

4 PM

Running 16:13 [1] 3.3 km (4:55 / km)
shoes: Brooks 10 #3

Running 6:00 [4] 1.91 km (3:08 / km)
shoes: Brooks 10 #3

Running 4:45 [5] 1.8 km (2:38 / km)
shoes: Brooks 10 #3

3x2mins on uni roads, 1 min off
3x600m, 3-4mins off

Running 30:30 [1] 5.6 km (5:27 / km)
shoes: Brooks 10 #3

Recoveries and warm down

Saturday Jul 28, 2018 #

8 AM

Cross Trainer 15:00 [2]

Running 30:04 [1] 5.78 km (5:12 / km)
shoes: Brooks 10 #3

Friday Jul 27, 2018 #

11 AM

Cycling 1:14:00 [1]

3 PM

Cross Trainer 20:00 [2]

Running 3:19 [1] 0.59 km (5:37 / km)
shoes: Brooks 10 #3

Thursday Jul 26, 2018 #

12 PM

Running 16:00 [1] 3.24 km (4:56 / km)
shoes: Brooks 10 #3

Drills 5:00 [1]

Running 15:43 [5] 3.18 km (4:57 / km) +420m 2:59 / km
shoes: Brooks 10 #3

Wallace Monument Hill Reps

From the barrier at the bottom to corner of the monument along the road.
70m climb according to the o map, 530m

2.34
2.38
2.34
2.41
2.38
2.38

~2.15 down

Tough!

Running 28:20 [1] 4.95 km (5:43 / km)
shoes: Brooks 10 #3

recoveries and home

Wednesday Jul 25, 2018 #

7 AM

Running 59:43 [2] 14.35 km (4:10 / km)
shoes: Brooks 10 #3

Strides

Tuesday Jul 24, 2018 #

10 AM

Running 17:08 [1] 3.2 km (5:21 / km)
shoes: Brooks 10 #3

Running 15:08 [5] 5.4 km (2:48 / km)
shoes: Brooks 10 #3

Solo track
700m (200m jog, 70-80s), 200m (500m jog, 2.55-3.05)

2.05, 31
2.03, 32
2.01, 32
1.56, 32
1.57, 31
1.57, 31

Running 40:17 [1] 7.15 km (5:38 / km)
shoes: Brooks 10 #3

4 PM

Running 44:36 [1] 9.33 km (4:47 / km)
shoes: Brooks 10 #3

Monday Jul 23, 2018 #

7 AM

Running 59:56 [2] 14.35 km (4:11 / km)
shoes: Brooks 10 #3

Strides at end.
8 PM

Running 28:37 [1] 5.49 km (5:13 / km)
shoes: Brooks 10 #3

Strength and Conditioning 30:00 [1]

Half Squats 5 x3 125, 125, 130kg
Jump Squats 6 x3 50kg
Step Ups 8 x3 50, 50, 52.5kg
Blue Bosu ~10mins

Sunday Jul 22, 2018 #

11 AM

Running 50:00 [2] 10.0 km (5:00 / km)
shoes: Brooks 10 #3

Planned the final race so ran round filming with Kris's camera. Had a few technical issues but managed to get some reasonable footage. Bit of an interval session.
1 PM

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Brooks 10 #3

Control collecting.
7 PM

Running 32:05 [1] 6.39 km (5:01 / km)
shoes: Brooks 10 #3

Saturday Jul 21, 2018 #

7 AM

Running 17:04 [1] 3.03 km (5:38 / km)
shoes: Brooks 10 #3

10 AM

Running 19:37 [1] 3.78 km (5:11 / km)
shoes: Brooks 10 #3

90s harder
4 strides

Drills 5:00 [1]

Orienteering 12:46 [5] 3.59 km (3:33 / km)
shoes: Inov8 X-Talon 190 no.3

Sprint Scotland
Race 1
+1.04 on Kris

Many mistakes...

Running 15:51 [1] 2.69 km (5:54 / km)
shoes: Brooks 10 #3

2 PM

Running 15:34 [1] 2.83 km (5:30 / km)
shoes: Brooks 10 #3

90s harder
strides

Orienteering 14:03 [5] 4.08 km (3:27 / km)
shoes: Inov8 X-Talon 190 no.3

Race 2
14.03
+43s on Kris

Improvement from this morning. Bad RC on the long leg. Feeling tired towards end and not able to really make it hurt. The last 2 15 hour days probably not ideal prep.

Running 14:20 [1] 2.51 km (5:43 / km)
shoes: Brooks 10 #3

Drills 5:00 [1]

Pre race 2

Friday Jul 20, 2018 #

6 AM

Running 39:31 [2] 8.9 km (4:26 / km)
shoes: Brooks 10 #3

Strength and Conditioning 30:00 [1]

Half Squats 6 x3 125, 125, 130kg
Jump Squats 6 x3 50kg
Step Ups 8 x3 50, 50, 52.5kg
Blue Bosu ~10mins
5 PM

Running 23:00 [1] 4.53 km (5:05 / km)
shoes: Brooks 10 #3

Short loop of Callendar Park with Kris after second day of training round Hallglen.

Thursday Jul 19, 2018 #

2 PM

Running 21:12 [1] 4.27 km (4:58 / km)
shoes: Brooks 10 #3

Orienteering 8:00 [4] 2.25 km (3:33 / km)
shoes: Brooks 10 #3

Sprint Scotland 2018
Training Day
Grangemouth
Backwards round some of the long/short legs exercise which I'd planned and hung.

Running 6:00 [5] 2.0 km (3:00 / km)
shoes: Brooks 10 #3

3 x 2mins (1 min off)

Running 7:00 [1] 1.05 km (6:40 / km)
shoes: Brooks 10 #3

Running 14:26 [2] 2.81 km (5:08 / km)
shoes: Brooks 10 #3

5 PM

Running 27:00 [1] 5.0 km (5:24 / km)
shoes: Brooks 10 #3

Collecting control then a short loop.

Wednesday Jul 18, 2018 #

8 AM

Running 1:01:57 [2] 14.54 km (4:16 / km)
shoes: Brooks 10 #3

9 AM

Running 26:32 [1] 5.26 km (5:03 / km)
shoes: Brooks 10 #3

Strength and Conditioning 15:00 [1]

Walking Lunges 12 x3 14,14,16kg
Jump Squats 20kg 10 x3 (continuous)
Blue Bosu 5mins

Tuesday Jul 17, 2018 #

11 AM

Running 16:41 [1] 3.32 km (5:02 / km)
shoes: Brooks 10 #3

Running 3:20 [5] 1.2 km (2:47 / km)
shoes: Asics 2

4x600m

600m jog

Running 3:14 [5] 1.2 km (2:42 / km)
shoes: Spikes

Running 8:20 [1] 1.2 km (6:57 / km)
shoes: Spikes

Running 3:53 [1] 0.6 km (6:28 / km)
shoes: Spikes

Running 17:55 [1] 3.0 km (5:58 / km)
shoes: Brooks 10 #3

6 PM

Running 32:58 [1] 6.69 km (4:56 / km)
shoes: Brooks 10 #3

Drills 15:00 [0]

Running 17:11 [4] 5.87 km (2:56 / km)
shoes: Asics 2

Central
Top pitches
1 lap 2.35
12 x 1min (1min off)
1 lap 2.37

Running 13:30 [1] 2.57 km (5:15 / km)
shoes: Asics 2

Running 19:21 [1] 3.71 km (5:13 / km)
shoes: Brooks 10 #3

Monday Jul 16, 2018 #

8 AM

Running 58:58 [2] 14.3 km (4:07 / km)
shoes: Brooks 10 #3

Strides at end.
New shoes rubbed heels a bit.
8 PM

Running 27:25 [1] 5.28 km (5:12 / km)
shoes: Brooks 10 #3

Strength and Conditioning 30:00 [1]

Half Squats 6 x3 125, 125, 130kg
Jump Squats 6 x3 50kg
Step Ups 8 x3 50, 50, 52.5kg
Blue Bosu ~10mins

Sunday Jul 15, 2018 #

9 AM

Running 29:00 [2] 6.31 km (4:36 / km)
shoes: Brooks 10 #2

Running 15:18 [2] 3.75 km (4:05 / km)

Barefoot

Running 14:38 [2] 3.38 km (4:20 / km)
shoes: Brooks 10 #2

Saturday Jul 14, 2018 #

9 AM

Running 13:14 [1] 2.42 km (5:28 / km)
shoes: Brooks 10 #2

Running 16:45 [4] 4.84 km (3:28 / km)
shoes: Brooks 10 #2

Plean Parkrun
First time.
Interesting figure of 8 course.
Was trying to beat LewisM's time, pace was indicating I wouldn't make it but watch didn't get 5km so just about beat it.

Running 17:36 [1] 3.14 km (5:36 / km)
shoes: Brooks 10 #2

With Catriona
11 AM

Running 16:09 [1] 2.86 km (5:39 / km)
shoes: Brooks 10 #2

Round Callendar Park. Not cut down as much as I expected.

Orienteering 8:32 [4] 2.29 km (3:44 / km)
shoes: Brooks 10 #2

Hallglen West
Training course for Thursday.

Orienteering 13:12 [2] 2.44 km (5:25 / km)
shoes: Brooks 10 #2

Hallglen East.
Line course.
No energy to run fast so cruised round.

Friday Jul 13, 2018 #

7 AM

Running 28:24 [1] 5.23 km (5:26 / km)
shoes: Brooks 10 #2

Strength and Conditioning 40:00 [1]

Half Squats 6 x3 125, 125, 130kg
Jump Squats 6 x3 50kg
Step Ups 8 x3 50, 50, 52.5kg
Blue Bosu ~14mins

In the new performance gym which is the old S&C room.
2 PM

Running 1:01:24 [2] 14.45 km (4:15 / km)
shoes: Brooks 10 #2

Carse, upper Bridge of Allan.
Turnarounds 15.7>14.9. No spring in my step at the moment.

Thursday Jul 12, 2018 #

11 AM

Running 15:35 [1] 3.02 km (5:10 / km)
shoes: Brooks 10 #2

Running 20:00 [4] 6.15 km (3:15 / km)
shoes: Brooks 10 #2

4x5mins, 1 min off.
From level crossing to Cambusbarron, then over the river towards the peak.

Running 4:00 [1] 0.78 km (5:08 / km)
shoes: Brooks 10 #2

Running 14:30 [1] 2.96 km (4:54 / km)
shoes: Brooks 10 #2

6 PM

Running 24:03 [1] 4.71 km (5:06 / km)
shoes: Brooks 10 #2

Drills 15:00 [1]

Running 10:00 [4] 3.3 km (3:02 / km)
shoes: Asics 2

Central
Shuttle runs on the top pitch
~11/12s per rep

Running 18:38 [1] 3.66 km (5:05 / km)
shoes: Brooks 10 #2

Wednesday Jul 11, 2018 #

8 AM

Running 1:05:03 [2] 15.79 km (4:07 / km)
shoes: Brooks 10 #2

Chester
9 PM

Strength and Conditioning 15:00 [0]

Half Squats 6 x3 125, 125, 130kg
Jump Squats 6 x3 50kg
Step Ups 8 x3 50, 50, 52.5kg

Late as watching end of the England match. Sped through as only had 15 mins before it closed. Skipped the normal Bosu work.

Running 14:52 [1] 3.01 km (4:56 / km)
shoes: Brooks 10 #2

Tuesday Jul 10, 2018 #

8 AM

Running 14:23 [1] 2.53 km (5:41 / km)
shoes: Brooks 10 #2

11 AM

Running 15:06 [1] 2.95 km (5:07 / km)
shoes: Brooks 10 #2

Drills 5:00 [1]

Orienteering 15:28 [5] 4.09 km (3:47 / km)
shoes: Asics 2

Shrewsbury
WOC Sprint Selection 2008 - on current map

Unfortunately gate out of 1 was locked so long way round. Also printing wasn't great and ran into a blocked alley (~20s).

Running 16:37 [1] 3.29 km (5:03 / km)
shoes: Asics 2

2 PM

Running 16:47 [1] 3.34 km (5:01 / km)
shoes: Brooks 10 #2

Orienteering 14:13 [4] 3.92 km (3:38 / km)
shoes: Asics 2

Whitchurch
Heavy legs and not feeling at all fast.
Pace was all right though.

Running 15:03 [1] 2.93 km (5:08 / km)
shoes: Brooks 10 #2

Monday Jul 9, 2018 #

7 AM

Running 1:04:15 [2] 16.0 km (4:01 / km)
shoes: Brooks 10 #2

Chester Standard
4 PM

Running 31:03 [1] 6.65 km (4:40 / km)
shoes: Brooks 10 #2

Strength and Conditioning 3:00 [1]

Jump Squats 10 x3

Sunday Jul 8, 2018 #

11 AM

Running 17:54 [1] 3.57 km (5:01 / km)
shoes: Brooks 10 #2

90s harder

Drills 5:00 [1]

Orienteering 17:34 [5] 4.6 km (3:49 / km)
shoes: Asics 2

Sheffield City Race
Short Green
A few mistakes at the end.

Orienteering 3:50 [4] 1.02 km (3:45 / km)
shoes: Asics 2

A few sprintervals round the light green.

Running 5:00 [1] 0.73 km (6:51 / km)
shoes: Asics 2

Running 12:07 [1] 2.19 km (5:32 / km)
shoes: Brooks 10 #2

Saturday Jul 7, 2018 #

10 AM

Running 1:04:25 [1] 11.99 km (5:22 / km)

Peaks
From Redmires with Barber, Danger and Tom
5 PM

Running 32:20 [2] 7.47 km (4:20 / km)
shoes: Brooks 10 #2

Bingham and Endcliffe Parks
Just like the old times. A decade ago!

Friday Jul 6, 2018 #

7 AM

Running 28:10 [1] 5.18 km (5:26 / km)
shoes: Brooks 10 #2

Strength and Conditioning 30:00 [1]

Half Squats 6 x3 125, 125, 130kg
Jump Squats 6 x4 50kg
Step Ups 8 x3 50, 50, 52.5kg
Blue Bosu ~10mins

Thursday Jul 5, 2018 #

11 AM

Running 11:56 [1] 2.56 km (4:40 / km)
shoes: Brooks 10 #2

Orienteering 30:15 [4] 6.92 km (4:22 / km)
shoes: Asics 2

Cumbernauld
Sprintervals
5 x starts
Then some longer ones.

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics 2

Running 11:35 [1] 2.06 km (5:37 / km)
shoes: Brooks 10 #2

7 PM

Running 12:55 [1] 2.45 km (5:16 / km)
shoes: Brooks 10 #2

Drills 15:00 [1]
shoes: Brooks 10 #2

Running 4:00 [5] 1.6 km (2:30 / km)
shoes: Asics 2

Central
8 x 'stride' the straights, og the bends

Running 8:00 [1] 1.6 km (5:00 / km)
shoes: Asics 2

Running 12:28 [1] 2.43 km (5:08 / km)
shoes: Brooks 10 #2

Wednesday Jul 4, 2018 #

8 AM

Running 27:31 [2] 5.2 km (5:18 / km)
shoes: Brooks 10 #2

Strength and Conditioning 25:00 [1]

Squats 6 x2 60, 65kg
Jump Squats 6 x4 40,40,40,45kg
Walking Lunges 12 x3 14,14,16kg
Blue Bosu ~10mins

Tuesday Jul 3, 2018 #

7 AM

Running 16:59 [1] 3.28 km (5:11 / km)
shoes: Brooks 10 #2

Running 10:06 [2] 2.24 km (4:31 / km)

Barefoot on the top picthes

Running 14:37 [2] 3.37 km (4:20 / km)
shoes: Brooks 10 #2

6 PM

Running 12:58 [1] 2.51 km (5:10 / km)
shoes: Brooks 10 #2

Running 18:47 [2] 4.21 km (4:28 / km)

Running 16:00 [4] 5.64 km (2:50 / km)
shoes: Asics 2

Central
16x1min, 1min off

With Aidan

Running 15:00 [1] 3.15 km (4:46 / km)
shoes: Asics 2

Rec

Running 15:27 [1] 3.29 km (4:42 / km)
shoes: Brooks 10 #2

Monday Jul 2, 2018 #

9 AM

Running 59:56 [2] 14.36 km (4:10 / km)
shoes: Brooks 10 #2

9 PM

Running 27:14 [1] 5.22 km (5:13 / km)
shoes: Brooks 10 #2

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 125, 125, 125, 130kg
Step Ups 8 x3 50, 50, 52.5kg
Blue Bosu ~10mins

Sunday Jul 1, 2018 #

8 AM

Running 12:29 [1] 2.06 km (6:04 / km)
shoes: Brooks 10 #2

10 AM

Running 15:53 [2] 3.06 km (5:11 / km)
shoes: Brooks 10 #2

90s harder
strides

Drills 5:00 [1]

Orienteering 38:53 [5] 10.7 km (3:38 / km)
shoes: Asics 2

Race 3
Middle
Ypres

A few bad routes. Lost 3rd place but still won some money.
7 PM

Running 17:29 [1] 2.86 km (6:07 / km)
shoes: Brooks 10 #2

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