Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Jul 31, 2019:

activity

time

miles

Running

23:17:55

151.43

(9:14)

243.71

(5:44)

3700

Orienteering

9:52:32

60.6

(9:47)

97.52

(6:05)

Cross Trainer

4:10:00

Cycling

3:48:30

Strength and Conditioning

2:50:00

Drills

20:00

Total

44:18:57

212.03

341.23

3700

2:35

0:00

» now

Wednesday Jul 31, 2019 #

5 PM

Strength and Conditioning 15:00 [1]

Rest Day. So I spent 24 hours at the sprint arena making sure people could get their sprint o fix for the week.

Reduced session
Half Squats 6x3sets 130,130,135kg
Deadlifts 6x2sets 40,40kg / Hip Flexor 12,10,8,6 - 16,18,21,23kg

Tuesday Jul 30, 2019 #

8 AM

Running 16:14 [1] 2.77 km (5:52 / km)
shoes: Asics Nimbus 18

12 PM

Running 18:55 [2] 3.11 km (6:05 / km)
shoes: VJ Bold 2

Orienteering 39:51 [5] 5.81 km (6:52 / km)
shoes: VJ Bold 2

Day 3
Middle
Dundurn & Cnoc a Mhadaidh

Was a little anxious after running round the warm up map, not the type of area my ankle needs at the moment. So decided to focus on the navigation and accept whatever speed I was able to run at without taking too many risks.

Went well. Didn't make too many mistakes, was able to push hard on the uphills but was losing time on the downhills. Never felt like I was going that fast, HR average was really high though so must have been working hard.

Caught Toby on way to 12, then was mostly just ahead of him to finish which probably helped.

Great new area not far from home!

Running 16:39 [1] 3.02 km (5:31 / km)
shoes: VJ Bold 2

Monday Jul 29, 2019 #

9 AM

Running 15:40 [1] 2.83 km (5:32 / km)
shoes: Brooks 11

12 PM

Running 14:50 [1] 2.41 km (6:09 / km)
shoes: VJ Bold 2

Orienteering 1:06:47 [4] 10.14 km (6:35 / km)
shoes: VJ Bold 2

Day 2
Edinchip

Enjoyable but kind of feel I should have been a few minutes quicker off such a late start.

Running 9:40 [1] 1.61 km (6:00 / km)
shoes: VJ Bold 2

Sunday Jul 28, 2019 #

Event: Scottish 6 Days 2019

8 AM

Running 15:08 [1] 2.81 km (5:23 / km)
shoes: Brooks 11

11 AM

Running 13:15 [1] 2.22 km (5:58 / km)
shoes: VJ Bold 2

Orienteering 1:06:30 [4] 10.14 km (6:33 / km)
shoes: VJ Bold 2

Scottish 6 Days
Day 1
Auchingarrich

All right. A few small mistakes. Much more enjoyable running here in summer than on a freezing winter night.

Running 11:22 [1] 1.63 km (6:58 / km)
shoes: VJ Bold 2

Saturday Jul 27, 2019 #

7 AM

Running 24:18 [1] 4.84 km (5:01 / km)
shoes: Brooks 11

4 PM

Running 25:22 [1] 5.29 km (4:48 / km)
shoes: Brooks 11

Back in Scotland

Strength and Conditioning 20:00 [1]

Reduced session
Half Squats 6x3sets 120,130,135kg
Step Ups 6x2sets 45,47.5kg
Deadlifts 6x2sets 40,40,42.5kg / Hip Flexor 12,10,8,6 - 16,18,21,23kg

Friday Jul 26, 2019 #

7 AM

Running 1:01:00 [1] 12.27 km (4:58 / km)
shoes: Brooks 11

11 AM

Cycling 59:12 [1]

To Heswall to see my Nan

6 PM

Running 30:16 [2] 7.09 km (4:16 / km)
shoes: Brooks 11

Popped in to see my sister's cat whilst she's away. Thought there was a dead mouse in the kitchen. Turned out it was just a sausage. Random.

Thursday Jul 25, 2019 #

5 PM

Cycling 56:47 [1]

Chester
Greenway/River
22.96km

Wednesday Jul 24, 2019 #

9 AM

Running 2:35:24 [2] 22.68 km (6:51 / km) +1000m 5:37 / km
shoes: Inov8 X-Talon 212 v4

A 'flatish' loop from Riale into Switzerland with Jack and Hector. Great views with some cool mountains, lakes and glaciers. Really nice contouring path in the Switzerland section.

Tuesday Jul 23, 2019 #

8 AM

Running 2:20:51 [2] 15.94 km (8:50 / km) +1200m 6:25 / km
shoes: Inov8 X-Talon 212 v4

From Gomba with the guys. Cut short with Jack.
Some of La Veia Skyrace

Monday Jul 22, 2019 #

10 AM

Running 1:04:34 [1] 10.28 km (6:17 / km) +660m 4:45 / km
shoes: Inov8 X-Talon 212 v4

On the way to Domodossola.
Along a side valley from Piedimulera with Jack, Hector and Puppi

5 PM

Running 33:26 [1] 5.73 km (5:50 / km) +220m 4:54 / km
shoes: Brooks 11

From the accom.
'Flat'

Sunday Jul 21, 2019 #

8 AM

Running 1:09:26 [1] 8.58 km (8:06 / km) +620m 5:57 / km
shoes: Inov8 X-Talon 212 v4

Spectating on the Dolomyths Skyrace.

Saturday Jul 20, 2019 #

12 PM

Running 25:05 [1] 4.43 km (5:40 / km)
shoes: Brooks 11

On a flatish cycle path on the way from Milan and Canazei

Friday Jul 19, 2019 #

7 AM

Cross Trainer 25:00 [4]

Cross Trainer 15:00 [1]

Thursday Jul 18, 2019 #

9 AM

Strength and Conditioning 35:00 [1]

Half Squats 10x3sets 130,130,135kg
Step Ups 8x3sets 45,45,45kg
Deadlifts 10x3sets 40,40,42.5kg / Hip Flexor 12,10,8,6 - 16,18,21,23kg
~ 10mins balancing on ball

Cross Trainer 30:00 [1]

8 PM

Cross Trainer 1:00:00 [2]

Wednesday Jul 17, 2019 #

7 AM

Running 16:41 [1] 3.1 km (5:23 / km)
shoes: Brooks 11

10 AM

Running 1:16:11 [1] 14.43 km (5:17 / km)
shoes: Inov8 X-Talon 212 v4

Trails with GG in Dunblane.
Body is creaking.

Tuesday Jul 16, 2019 #

8 AM

Running 29:52 [1] 6.04 km (4:57 / km)
shoes: Brooks 11

Strength and Conditioning 35:00 [1]

Half Squats 10x3sets 120.130.135kg
Step Ups 8x3sets 40,45,45kg
Deadlifts 10x3sets 40,40,42.5kg / Hip Flexor 12,10,8,6 - 16,18,21,23kg
~ 10mins balancing on ball

6 PM

Running 23:55 [1] 5.52 km (4:20 / km)
shoes: Brooks 11

Drills 20:00 [1]

Running 8:17 [5] 3.0 km (2:46 / km)
shoes: Brooks 11

Central
Been a while.

5x600m starting every 5mins
1.40,1.38,1.38,1.39,1.42
Others weren't running that consistently (no change there!) and couple of times ended up in no man's land. Some of the younger guys seemed to have stepped it up, or I am a bit slower than I was.

Running 11:10 [1] 1.3 km (8:35 / km)
shoes: Brooks 11

Running 24:09 [1] 4.35 km (5:33 / km)
shoes: Brooks 11

Monday Jul 15, 2019 #

8 AM

Running 1:14:10 [2] 17.72 km (4:11 / km)
shoes: Brooks 11

Chester
Walls, meadows, river to eccleston, eaton park, walls, parkgate road.
Body got a bit of a shock doing this. Been a while since I've done this far, at this pace on hard surfaces.

10 PM

Running 20:06 [1] 4.01 km (5:01 / km)
shoes: Brooks 11

Sunday Jul 14, 2019 #

12 PM

Cycling 1:52:31 [1]

Chester
River, old railway, old golf course. What a day.

Saturday Jul 13, 2019 #

7 AM

Running 16:20 [1] 3.04 km (5:22 / km)
shoes: Brooks 11

Orienteering 15:19 [4] 4.4 km (3:29 / km)
shoes: Brooks 11

Riga. Reran WOC sprint from last year.
Door was shut on the infamous alley so stopped watch and went round.
Only mistake was getting ahead of myself on the spectator run through and turning too soon...
Also had to take the longer route on 17 due to the locked door.
Thought I would have been a bit quicker but top end speed is what I lack after so much x training.

Running 22:44 [1] 4.07 km (5:35 / km)
shoes: Brooks 11

Friday Jul 12, 2019 #

7 AM

Running 19:21 [1] 3.47 km (5:35 / km)
shoes: Brooks 11

11 AM

Running 22:53 [1] 3.73 km (6:08 / km)
shoes: Inov8 X-Talon 212 v4

Orienteering 1:10:43 [4] 13.93 km (5:05 / km)
shoes: Inov8 X-Talon 212 v4

Garezeri
Long

Interesting area. Little bit more veg on the ground in the middle section.

Thursday Jul 11, 2019 #

8 AM

Running 21:14 [1] 3.92 km (5:25 / km)
shoes: Brooks 11

11 AM

Orienteering 20:48 [1] 3.47 km (6:00 / km)
shoes: Inov8 X-Talon 212 v4

Model Event

Running 41:18 [1] 7.57 km (5:27 / km)
shoes: Inov8 X-Talon 212 v4

Sluggish

Wednesday Jul 10, 2019 #

11 AM

Running 21:24 [1] 3.69 km (5:48 / km)
shoes: Inov8 X-Talon 212 v4

Orienteering 31:38 [4] 6.59 km (4:48 / km)
shoes: Inov8 X-Talon 212 v4

Bumbukalns
Middle

Super nice.

Running 18:23 [1] 3.09 km (5:57 / km)
shoes: Inov8 X-Talon 212 v4

5 PM

Running 34:05 [1] 7.04 km (4:50 / km)
shoes: Brooks 11

Tuesday Jul 9, 2019 #

12 PM

Running 10:51 [1] 1.94 km (5:36 / km)
shoes: Inov8 X-Talon 212 v4

Orienteering 45:00 [3] 10.0 km (4:30 / km)
shoes: Inov8 X-Talon 212 v4

Latvia
World Masters spectator races (a long time until I can run in this officially ;) )
Bumbukalns

Didn't think I'd be back in Latvia so soon...spent a fair amount of time here in the last 3 years! Here with my dad and for the sweet sand dune forests!

Running 11:46 [1] 2.03 km (5:48 / km)
shoes: Inov8 X-Talon 212 v4

5 PM

Running 20:20 [1] 4.01 km (5:04 / km)
shoes: Brooks 11

Monday Jul 8, 2019 #

12 PM

Cross Trainer 30:00 [2]

Strength and Conditioning 20:00 [1]

In Sweden for the day.
Hector's work gym.

Half Squats 10x3 110,130,130kg
Hip Flexor 12,10,8,6

Sunday Jul 7, 2019 #

10 AM

Running 17:06 [1] 3.13 km (5:28 / km)
shoes: VJ Bold 2

Orienteering 48:15 [3] 6.26 km (7:42 / km)
shoes: VJ Bold 2

WOC Middle Selection

Ankle was hurting just sitting down yesterday... Still wanted to give it a go today but realised going to 1 I couldn't go full out. Made mistake on #4. GG punched control slightly ahead of me and I couldn't keep up on way to 5. Hector appeared behind me out of 5 (he started 2 mins ahead) but couldn't stay with him either. Cruised round to the finish.

Form of April seems a long time ago!

A marginal positive was being able to bend my right knee fully today, first time after falling off my bike 2 weeks ago.

Saturday Jul 6, 2019 #

Strength and Conditioning 10:00 [1]

Friday Jul 5, 2019 #

5 PM

Running 16:08 [1] 2.87 km (5:37 / km)
shoes: VJ Bold 2

Orienteering 1:56:15 [4] 17.27 km (6:44 / km)
shoes: VJ Bold 2

WOC Long Selection
Guttersrod

Was just grateful to be starting today! And even more so to finish without damaging myself too much more.

8.5 hours running/o in last 8 weeks so felt ok considering. Did walk a bit in some of the marshes...

Nav wasn't quite up to it. Had no idea where I was on the way to #1. Was then more careful after that but managed to miss a lot in the last 2km, think my brain was getting tired.

Kind of enjoyed it.

Running 10:00 [3] 1.7 km (5:53 / km)
shoes: VJ Bold 2

Legs felt dead