Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  Running39 23:26:29 181.5(7:45) 292.09(4:49)
  Cross Trainer15 12:14:42 1.69 2.72
  Strength and Conditioning12 5:15:00
  Cycling2 4:46:00
  Orienteering7 4:27:16 24.51(10:54) 39.45(6:46)
  Total57 50:09:27 207.7 334.26

«»
2:53
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Jan 31, 2019 #

10 AM

Running 55:57 [1] 10.53 km (5:19 / km)
shoes: Asics Trail Shoe

5 PM

Running 13:38 [1] 2.61 km (5:13 / km)
shoes: VJ Bold

Orienteering 45:00 [4] 6.75 km (6:40 / km)
shoes: VJ Bold

South Achray
Night o
Some of it with gg

Running 10:36 [1] 1.83 km (5:48 / km)
shoes: VJ Bold

Wednesday Jan 30, 2019 #

10 AM

Strength and Conditioning 35:00 [1]

Half Squats 10x3sets 105,105, 110kg
Step Ups 8x3sets 35,35,40kg
Deadlifts 10x3sets 35kg / Hip Flexors 3x10 - 9kg
Medicine Ball balancing (~10mins)

Cross Trainer 1:00:00 [2]

Tuesday Jan 29, 2019 #

11 AM

Running 13:36 [1] 2.57 km (5:18 / km)
shoes: Kalenji Trail

Running 20:00 [4] 6.23 km (3:13 / km)
shoes: Asics Nimbus 18

4x5mins on the treadmill
~3.17m/km
~3.12m/km
3.10m/km
3.10m/km

Running 9:00 [1] 1.9 km (4:44 / km)
shoes: Asics Nimbus 18

Cross Trainer 5:00 [5]

Cross Trainer 3:00 [1]

Running 12:30 [1] 2.48 km (5:02 / km)
shoes: Kalenji Trail

6 PM

Running 34:41 [1] 7.09 km (4:54 / km)
shoes: Asics Nimbus 18

Icy

Monday Jan 28, 2019 #

9 AM

Running 26:19 [1] 5.22 km (5:02 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 35:00 [1]

Half Squats 10x3sets 105,105, 110kg
Step Ups 8x3sets 35,35,40kg
Deadlifts 10x3sets 30,35,35kg
Medicine Ball balancing (~10mins)
6 PM

Running 1:00:59 [2] 14.04 km (4:21 / km)
shoes: Asics Nimbus 18

Sunday Jan 27, 2019 #

9 AM

Running 19:00 [1] 3.65 km (5:12 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 17:00 [1] 1.9 km (8:57 / km)
shoes: Inov8 X-Talon 212 v3

10 AM

Orienteering 37:00 [1] 4.0 km (9:15 / km)
shoes: Inov8 X-Talon 212 v3

1 PM

Running 15:04 [1] 2.05 km (7:21 / km)
shoes: Inov8 X-Talon 212 v3

5 PM

Running 13:22 [1] 2.58 km (5:11 / km)
shoes: Asics Nimbus 18

Cross Trainer 20:00 [4]

4x5mins

Cross Trainer 8:00 [1]

Running 15:38 [1] 2.92 km (5:21 / km)
shoes: Asics Nimbus 18

Saturday Jan 26, 2019 #

11 AM

Orienteering 1:06:00 [1] 8.1 km (8:09 / km)
shoes: VJ Bold

Tentmuir
Coaching
2 PM

Running 29:00 [1] 5.3 km (5:28 / km)
shoes: Inov8 X-Talon 212 v3

Dundee

Friday Jan 25, 2019 #

9 AM

Running 12:41 [1] 2.54 km (5:00 / km)
shoes: Asics Nimbus 18

Cross Trainer 20:00 [4]

4x5mins

Cross Trainer 11:00 [1]

Running 13:29 [1] 2.71 km (4:59 / km)
shoes: Asics Nimbus 18

6 PM

Running 15:49 [1] 3.06 km (5:10 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 24:55 [4] 6.04 km (4:08 / km)
shoes: Inov8 X-Talon 212 v3

Big Weekend - FWTN

Running 10:12 [1] 1.88 km (5:26 / km)
shoes: Inov8 X-Talon 212 v3

Thursday Jan 24, 2019 #

9 AM

Strength and Conditioning 35:00 [1]

Half Squats 10x3sets 100,100,105kg
Step Ups 8x3sets 30kg
Deadlifts 10x3sets 30,30,35kg / Hip Flexors 3x10 - 7kg
Medicine Ball balancing (~5mins) + lunges onto bosu (~5mins)

Wednesday Jan 23, 2019 #

8 AM

Running 30:57 [1] 6.43 km (4:49 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 20:00 [1]

Medicine Ball balancing (~5mins) + lunges onto bosu (~5mins)
3x 10 situps, 10 twisted situps, 10 pressups
3 x side/front planks (~2mins each set)
6 PM

Running 8:33 [1] 1.25 km (6:50 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 37:52 [4] 6.84 km (5:32 / km)
shoes: VJ Bold

Doune Ponds Night Event
Misread map, headed for 26 not 2...

Running 8:14 [1] 1.4 km (5:53 / km)
shoes: VJ Bold

Tuesday Jan 22, 2019 #

8 AM

Running 50:53 [2] 11.63 km (4:23 / km)
shoes: Asics Nimbus 18

Icy. But within 20 mins it was no longer a problem. Due to the snow that started falling providing some grip!
8 PM

Running 12:29 [1] 2.6 km (4:48 / km)
shoes: Asics Nimbus 18

Icy

Cross Trainer 25:00 [4]

5x5mins
1min off

Cross Trainer 20:00 [1]

Cross Trainer 12:42 [1] 2.72 km (4:40 / km)
shoes: Asics Nimbus 18

Monday Jan 21, 2019 #

8 AM

Running 1:01:54 [2] 14.32 km (4:19 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 30:00 [1]

Half Squats 10x3sets 100,100,105kg
Step Ups 8x3sets 30kg
Deadlifts 10x3sets 30,30,35kg
Medicine Ball balancing (~5mins) + lunges onto bosu (~5mins)
9 PM

Cross Trainer 45:00 [2]

Sunday Jan 20, 2019 #

12 PM

Cross Trainer 40:00 [4]

30mins easy
then 4x10mins (1min off)

Cross Trainer 50:00 [2]

Strength and Conditioning 5:00 [1]

Hip flexors 3x10 7kg

Saturday Jan 19, 2019 #

8 AM

Running 40:00 [1] 7.0 km (5:43 / km)
shoes: Inov8 X-Talon 212 v3

Plean
Putting controls out. In a rush. Standard.
1 PM

Running 21:30 [1] 3.2 km (6:43 / km)
shoes: Inov8 X-Talon 212 v3

Collecting
6 PM

Running 23:02 [1] 5.24 km (4:24 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 20:00 [1]

Squats 3x10 50kg
3x 10 situps, 10 twisted situps, 10 pressups

Friday Jan 18, 2019 #

8 AM

Running 1:00:00 [2] 13.24 km (4:32 / km)
shoes: Asics Nimbus 18

8 PM

Cross Trainer 20:00 [4]

Cross Trainer 25:00 [1]

Thursday Jan 17, 2019 #

8 AM

Running 25:57 [1] 5.24 km (4:57 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 30:00 [1]

Half Squats 10x4sets 100kg
Step Ups 8x3sets 20kg
Deadlifts 10x3sets 30,30,35kg
Medicine Ball balancing (~5mins) + lunges onto bosu (~5mins)
1 PM

Running 42:26 [1] 8.65 km (4:54 / km)
shoes: Asics Nimbus 18

Wednesday Jan 16, 2019 #

8 AM

Running 1:00:02 [1] 12.71 km (4:43 / km)
shoes: Asics Nimbus 18

8 PM

Cross Trainer 30:00 [4]

10,8,6,4,2mins
1min off

Cross Trainer 30:00 [1]

Tuesday Jan 15, 2019 #

9 AM

Strength and Conditioning 25:00 [1]

Half Squats 10x4sets 90,90,100,100kg
Step Ups 8x3sets
Deadlifts 10x3sets 30,30,35kg
Medicine Ball balancing (~5mins) + lunges onto bosu (~5mins)

Cross Trainer 1:00:00 [1]

Monday Jan 14, 2019 #

9 AM

Running 54:03 [1] 11.02 km (4:54 / km)
shoes: Asics Nimbus 18

Chester
8 PM

Cross Trainer 25:00 [4]

5x5mins
1min off

Cross Trainer 20:00 [1]

Sunday Jan 13, 2019 #

9 AM

Running 30:41 [1] 6.67 km (4:36 / km)
shoes: Asics Nimbus 18

With Dave round Nature Reserve
1 PM

Running 12:00 [1] 2.2 km (5:27 / km)
shoes: Inov8 X-Talon 212 v3

Putting out / collecting controls

Saturday Jan 12, 2019 #

9 AM

Running 41:10 [1] 8.39 km (4:54 / km)
shoes: Asics Nimbus 18

Nottingham (coaching conference)
Loop from Schorah's northwards

Friday Jan 11, 2019 #

9 AM

Cross Trainer 30:00 [4]

3x10mins
1min off

Cross Trainer 30:00 [1]

Thursday Jan 10, 2019 #

9 AM

Running 40:19 [1] 8.19 km (4:55 / km)
shoes: Asics Nimbus 18

8 PM

Strength and Conditioning 20:00 [1]

Half Squats 10x3sets 80,80,90kg
Deadlifts 10x3sets 30kg
Medicine Ball balancing (~5mins) + lunges onto bosu (~5mins)

Wednesday Jan 9, 2019 #

9 AM

Running 31:30 [1] 6.46 km (4:53 / km)
shoes: Asics Nimbus 18

7 PM

Cross Trainer 21:00 [4]

10mins
3x2mins
1min off

Cross Trainer 19:00 [1]

Tuesday Jan 8, 2019 #

1 PM

Cycling 2:17:00 [2]

Sherriffmuir Road, blackford, Hobbit House, Braco, Dunblane, Old Glen Road

Monday Jan 7, 2019 #

8 AM

Running 26:22 [1] 5.23 km (5:02 / km)
shoes: Asics Nimbus 18

To/from gym

Strength and Conditioning 30:00 [1]

Squats 10x3sets 50,60,60kg
Step Ups 8x3sets 40kg
Deadlifts 10x3sets 30kg
Medicine Ball balancing + lunges onto bosu

Hip had been feeling better and there were no problems during this session but seemed stiffer later in the day.
7 PM

Cross Trainer 30:00 [4]

10,8,6,4,2mins (1min off)

Cross Trainer 15:00 [1]

Sunday Jan 6, 2019 #

9 AM

Cycling 2:29:00 [2]

With GG
Touch, Gargunnock, Thornhill, Doune, Dunblane
7 PM

Running 24:41 [1] 5.0 km (4:56 / km)
shoes: Asics Nimbus 18

Saturday Jan 5, 2019 #

8 AM

Running 16:34 [1] 2.79 km (5:56 / km)
shoes: Asics Nimbus 18

4 PM

Cross Trainer 35:00 [1]

Back in Stirling
Back on the cross trainer

Cross Trainer 25:00 [4]

Friday Jan 4, 2019 #

12 PM

Strength and Conditioning 30:00 [1]

Thursday Jan 3, 2019 #

7 AM

Running 24:30 [1] 4.44 km (5:31 / km)
shoes: Asics Nimbus 18

10 AM

Running 8:21 [1] 1.5 km (5:34 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 39:29 [1] 5.82 km (6:47 / km)
shoes: Inov8 X-Talon 212 v3

Halkyn

Starting to feel my hip again...so cut short.

Wednesday Jan 2, 2019 #

9 AM

Running 1:00:11 [2] 14.01 km (4:18 / km)
shoes: Asics Nimbus 18

4 PM

Running 1:01:50 [2] 14.35 km (4:19 / km)
shoes: Asics Nimbus 18

Old Railway, Blacon, Ferry Lane, River, Roodee, City Centre

Tuesday Jan 1, 2019 #

9 AM

Running 19:41 [1] 3.87 km (5:05 / km)
shoes: Asics Nimbus 18

Running 6:49 [1] 1.36 km (5:01 / km)
shoes: Asics Trail Shoe

Running 16:57 [4] 5.0 km (3:23 / km)
shoes: Asics Trail Shoe

Chester Parkrun

'Cruising' round. Not sure I could have raced it as my body felt pretty terrible for the first 1.5km. Also coincided with me overtaking the initial leader. Was also busier than I've ever seen this parkrun, so running a lot on the verge and in the long grass on the off grass path section.

Massive queue when i ran back after my intervals. New record of 614 people!

Running 10:00 [4] 2.95 km (3:23 / km)
shoes: Asics Trail Shoe

2 x 5mins
Abbots Mead roundabout up and east along the old railway. Back same way.

Running 22:47 [1] 4.43 km (5:09 / km)
shoes: Asics Trail Shoe

3 PM

Running 50:35 [1] 10.13 km (5:00 / km)
shoes: Asics Trail Shoe

New Year. New Chester Route. Across country park, golf course, mollington, Kingswood Lane and back through Blacon.

« Earlier | Later »