Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Dec 31, 2018:

activity

time

miles

Running

42:33:05

310.39

(8:14)

499.53

(5:07)

3780

Orienteering

4:48:03

32.85

(8:46)

52.86

(5:27)

Strength and Conditioning

1:00:00

Drills

25:00

Total

48:46:08

343.24

552.39

3780

3:58

0:00

» now

Monday Dec 31, 2018 #

8 AM

Running 1:01:02 [2] 13.43 km (4:33 / km)
shoes: Asics Nimbus 18

Canal, Croughton, Zoo

3 PM

Running 1:01:57 [2] 14.17 km (4:22 / km)
shoes: Asics Trail Shoe

Golf Course Loops

Sunday Dec 30, 2018 #

11 AM

Running 2:16:10 [2] 23.83 km (5:43 / km) +720m 4:58 / km
shoes: Inov8 X-Talon 212 v3

With Jack. Loggerheads, Cholomendy, Big Covert, Foel Fenlli, Moel Famau, Cilcain, then followed the leat back to Loggerheads.

Misty on the tops.

Saturday Dec 29, 2018 #

10 AM

Running 3:58:53 [2] 36.77 km (6:30 / km) +1500m 5:24 / km
shoes: Inov8 X-Talon 212 v3

Snowdon Trail Marathon Route - shortened as we went up the Watkins Path to the summit of Snowdon. https://www.plotaroute.com/route/703825

With Jack. Mostly good trail, little bit of marsh and some road.

Fairly warm. Bit chilly+windy on the top of Snowdon.

Friday Dec 28, 2018 #

10 AM

Running 18:38 [1] 3.53 km (5:17 / km)
shoes: VJ Bold

Orienteering 58:15 [4] 11.52 km (5:03 / km)
shoes: VJ Bold

Turkey Trot
Delamere

Score. 2 map exchanges.

Behind Matt Vokes for first 2 maps. Then we took different routes on last map. Body was not feeling great.

Running 16:20 [1] 2.14 km (7:38 / km)
shoes: VJ Bold

Control collecting, very slowly.

Thursday Dec 27, 2018 #

7 AM

Running 1:10:38 [2] 16.03 km (4:24 / km)
shoes: Asics Nimbus 18

2 PM

Running 52:59 [2] 11.14 km (4:45 / km)
shoes: Inov8 X-Talon 212 v3

Delamere
From Gresty's Waste

Wednesday Dec 26, 2018 #

6 AM

Running 15:21 [1] 2.86 km (5:22 / km)
shoes: Asics Nimbus 18

10 AM

Running 15:57 [1] 3.41 km (4:41 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Running 6:52 [2] 1.39 km (4:56 / km)
shoes: Asics Nimbus 18

Running 39:46 [5] 11.1 km (3:35 / km) +260m 3:12 / km
shoes: Inov8 X-Talon 212 v3

Chevin Chase
3rd
+ 56s on Jack
+ 63s on last year

Start was good. But started to lose pace as we came off the road after 1.5km and couldn't stay with Jack. Others started going past and by the top was about 6th.
Started feeling marginally better at the top and by the time we hit Danefield started slowly reeling in people.
Squeezed into 3rd place by the bottom of the main climb to surprise view. Though near to the top of the steep section got overtaken again but not for long. Felt like I got a gap on the road and by then thought 3rd was safe. It wasn't. Jack and 2nd place were too far ahead but...as I approached the bottom of the main descent I could hear footsteps...uh oh. He went past and I tucked in. He then made put in some effort as we hit the final short hill, I waited. Then as it got less steep I went for it. I got ahead and took 3rd.

Not many times I out kick someone in a running race! But disappointed not to have given Jack more of a race. Still recovering from China / jounrey but not sure it was 56s difference.

Running 3:59 [1] 0.73 km (5:27 / km)
shoes: Inov8 X-Talon 212 v3

Running 14:51 [1] 2.63 km (5:39 / km)
shoes: Inov8 X-Talon 212 v3

Pretty wiped out for the rest of the day!

Tuesday Dec 25, 2018 #

2 PM

Running 1:01:10 [2] 13.75 km (4:27 / km)
shoes: Asics Nimbus 18

Feeling slightly more normal.

Monday Dec 24, 2018 #

2 PM

Running 57:12 [2] 13.22 km (4:20 / km)
shoes: Asics Nimbus 18

Chester

Sunday Dec 23, 2018 #

10 AM

Running 17:55 [1] 3.11 km (5:46 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Orienteering 13:10 [5] 3.04 km (4:20 / km)
shoes: Invo8 F-lite

Asian Champs
Sprint
Sheung Shui Heung
Nice area. Average performance
Slippy.

Running 30:38 [1] 6.3 km (4:52 / km)
shoes: Asics Nimbus 18

Saturday Dec 22, 2018 #

9 AM

Running 58:16 [1] 7.97 km (7:19 / km)
shoes: Asics Trail Shoe

To metro
Then Up Lion's Rock (walking, steep!), long the ridge to radio towers, down to event centre at YHA and back to hotel.

Friday Dec 21, 2018 #

8 AM

Running 1:08:46 [2] 15.71 km (4:23 / km)
shoes: Asics Nimbus 18

From Hotel
40 min run turned into a bit longer...saw a reservoir so ran to the top of the dam, then decided I could make a loop of it which turned out to be a bit longer again.

8 PM

Running 42:27 [1] 8.41 km (5:03 / km)
shoes: Asics Nimbus 18

Hong Kong

Thursday Dec 20, 2018 #

7 AM

Running 10:03 [1] 1.51 km (6:39 / km)
shoes: Asics Nimbus 18

9 AM

Running 15:48 [1] 2.67 km (5:55 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Orienteering 11:56 [5] 2.94 km (4:04 / km)
shoes: Inov8 X-Talon 210

The final race in China.
Urban, Forest + Park
Plus one big fake waterfall (they turn it off at night!).

Running 1:39:54 [1] 11.55 km (8:39 / km) +800m 6:25 / km
shoes: Asics Nimbus 18

20min warm down turned into 100mins...
Running up the hill by the waterfall. 9999 steps apparently!

Wednesday Dec 19, 2018 #

9 AM

Running 34:20 [1] 6.6 km (5:12 / km)
shoes: Asics Nimbus 18

5 PM

Running 20:24 [1] 3.75 km (5:26 / km)
shoes: Asics Nimbus 18

New Hotel - Spa Resort

Tuesday Dec 18, 2018 #

9 AM

Running 13:54 [1] 2.72 km (5:07 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Orienteering 17:35 [1] 3.65 km (4:49 / km)
shoes: Invo8 F-lite

WRE

Fantastic area and course.

Was an ok performance. Probably deteriorated slightly when I caught Oystein, must to better!

Running 10:24 [1] 1.58 km (6:35 / km)
shoes: Asics Nimbus 18

3 PM

Running 15:15 [1] 2.91 km (5:14 / km)
shoes: Asics Nimbus 18

Some faster o stuff.

Orienteering 11:42 [5] 2.54 km (4:36 / km)
shoes: Invo8 F-lite

Running 9:44 [1] 1.59 km (6:07 / km)
shoes: Asics Nimbus 18

Monday Dec 17, 2018 #

7 AM

Running 45:17 [2] 10.71 km (4:14 / km)
shoes: Asics Nimbus 18

Down and round the lake in the town.

4 PM

Running 36:46 [2] 6.35 km (5:47 / km)
shoes: Asics Nimbus 18

New hotel
Bit of orienteering on map just across pond from hotel.

Sunday Dec 16, 2018 #

9 AM

Running 18:41 [1] 3.86 km (4:50 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Orienteering 17:45 [5] 3.99 km (4:27 / km)
shoes: Invo8 F-lite

China PWT

Race 1

7th - 1sec behind the money...

Running 26:40 [1] 4.93 km (5:25 / km)
shoes: Asics Nimbus 18

4 PM

Running 22:44 [1] 3.07 km (7:24 / km)
shoes: Asics Nimbus 18

On Dinghu Mountain, hills hotel is on.

Saturday Dec 15, 2018 #

9 AM

Running 45:37 [1] 6.37 km (7:10 / km)

Ran out towards the hills, picking off some smaller (but still steep) ones along the way.
Ended up up a hill called the Crow's Nest, had some great views over HK.

Friday Dec 14, 2018 #

9 AM

Running 53:08 [2] 11.94 km (4:27 / km)
shoes: Asics Nimbus 18

To, 2 loops of and back from Lumphini Park

9 PM

Running 23:21 [1] 4.0 km (5:50 / km)
shoes: Asics Nimbus 18

Hong Kong
Jog around the neighbourhood.

Thursday Dec 13, 2018 #

9 AM

Running 42:06 [1] 7.47 km (5:38 / km)
shoes: Asics Nimbus 18

Running 10:03 [5] 3.47 km (2:54 / km)
shoes: Asics Nimbus 18

Santiphap Park
2 full loops 2.24,2.20 750m
5 halfs (other half rec) 67,64,63,63,61 380m

Wednesday Dec 12, 2018 #

9 AM

Running 1:00:00 [2] 14.6 km (4:07 / km)
shoes: Asics Nimbus 18

Hotel Treadmill.
It was very hot as air con was broken.

Tuesday Dec 11, 2018 #

8 AM

Running 38:14 [1] 7.32 km (5:13 / km)
shoes: Asics Nimbus 18

Thailand
Bit of an explore in Bangkok. Not the easiest place to run...

Monday Dec 10, 2018 #

8 AM

Running 1:00:07 [2] 13.74 km (4:23 / km)
shoes: Brooks 10 #3

Chester

Sunday Dec 9, 2018 #

8 AM

Running 19:44 [1] 3.86 km (5:07 / km)
shoes: Asics Nimbus 18

Running 19:02 [4] 5.5 km (3:28 / km)
shoes: Asics Nimbus 18

Limited time so not much warm up.
Carse
~6,5.5,5.5,2mins

5 PM

Running 44:32 [1] 9.19 km (4:51 / km)
shoes: Asics Nimbus 18

Chester

Saturday Dec 8, 2018 #

6 AM

Running 31:57 [1] 6.13 km (5:13 / km)
shoes: Asics Nimbus 18

4 PM

Running 1:00:02 [2] 14.05 km (4:16 / km)
shoes: Asics Nimbus 18

Friday Dec 7, 2018 #

8 AM

Running 29:09 [1] 5.42 km (5:23 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 30:00 [1]

Squats 10x3sets 70,70,75kg
- Hip Flexor 10x3sets 14kg
Step Ups 8x3sets 50kg
Deadlifts 10x3sets 37.5kg
Medicine Ball balancing + lunges onto bosu

11 AM

Running 1:20:10 [2] 14.78 km (5:25 / km)
shoes: Kalenji Trail

Dumyat with Lewis
Only 2 hours after weights...legs were feeling it!

Thursday Dec 6, 2018 #

8 AM

Running 28:56 [2] 6.4 km (4:31 / km)
shoes: Asics Nimbus 18

6 PM

Running 43:20 [1] 7.96 km (5:27 / km)
shoes: Asics Nimbus 18

Running 22:48 [4] 6.81 km (3:21 / km)
shoes: Asics Nimbus 18

Fartlek
~10m,5m,4m,40s,30s,30s,1m,40s

Wednesday Dec 5, 2018 #

11 AM

Running 1:31:04 [2] 17.2 km (5:18 / km) +500m 4:37 / km
shoes: Kalenji Trail

Dumyat

10 PM

Running 30:58 [1] 6.12 km (5:04 / km)
shoes: Asics Nimbus 18

Tuesday Dec 4, 2018 #

9 AM

Running 17:26 [1] 3.35 km (5:12 / km)
shoes: VJ Bold

Orienteering 32:45 [4] 6.52 km (5:01 / km)
shoes: VJ Bold

Gleneagles
Test running middle course for Saturday.

Running 14:02 [1] 2.52 km (5:34 / km)
shoes: VJ Bold

2 PM

Running 45:47 [2] 9.98 km (4:35 / km)
shoes: Kalenji Trail

Monday Dec 3, 2018 #

9 AM

Running 39:14 [1] 8.16 km (4:48 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 30:00 [1]

Squats 10x3sets 70,70,75kg
- Hip Flexor 10x3sets 11,11,14kg
Step Ups 8x3sets 47.5,47.5,50kg
Deadlifts 10x3sets 37.5kg
Medicine Ball balancing + lunges onto bosu

2 PM

Running 1:00:07 [2] 14.01 km (4:17 / km)
shoes: Asics Nimbus 18

Sunday Dec 2, 2018 #

9 AM

Orienteering 1:02:52 [2] 8.04 km (7:49 / km)
shoes: VJ Bold

Holme Fell

Running 7:30 [1] 1.27 km (5:54 / km)
shoes: VJ Bold

5 PM

Running 37:25 [1] 7.64 km (4:54 / km)
shoes: Brooks 10 #3

Saturday Dec 1, 2018 #

10 AM

Running 11:35 [1] 2.14 km (5:25 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 9:41 [5] 2.05 km (4:43 / km)
shoes: Inov8 X-Talon 212 v3

Windemere
Mass Start
Urban / Forest

Orienteering 10:59 [4] 2.42 km (4:32 / km)
shoes: Inov8 X-Talon 212 v3

Windemere
Trains. 10s starts.
Urban / Forest

Running 16:00 [1] 2.7 km (5:56 / km)
shoes: Inov8 X-Talon 212 v3

2 PM

Orienteering 41:23 [3] 6.15 km (6:44 / km)
shoes: VJ Bold

Colonel's Drive
Just a fantastic area.
Didn't mean to but got a bit competitive with Spongey and Jonny.

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