Training Log Archive: ShmintyIn the 31 days ending Oct 31, 2019:
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| 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 | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Oct 31, 2019 #
Running 1:01:48 [1] 10.14 km (6:06 / km)
shoes: Brooks 11
Found some steep hills.
Wednesday Oct 30, 2019 #
Running 43:14 [2] 9.22 km (4:41 / km)
shoes: Brooks 11
Staying at the Prince hotel
Run along the river.
Choking a bit of the pollution.
Tuesday Oct 29, 2019 #
Running 17:54 [1] 3.56 km (5:02 / km)
shoes: Brooks 11
Running 10:48 [1] 1.85 km (5:50 / km)
shoes: Brooks 11
Drills 5:00 [1]
Running 12:00 [1] 2.06 km (5:50 / km)
shoes: Invo8 F-lite
Then some strides
Orienteering 17:36 [5] 3.98 km (4:25 / km)
shoes: Invo8 F-lite
Knew I'd made some mistakes but didn't feel super bad...until I saw the results...
Got a better result in the middle than the sprint...wtf?
Running 12:21 [1] 1.93 km (6:24 / km)
shoes: Brooks 11
Monday Oct 28, 2019 #
Running 2:19 [1] 0.35 km (6:37 / km)
shoes: Asics Trail Shoe
Orienteering 24:02 [2] 3.88 km (6:12 / km)
shoes: Asics Trail Shoe
Orienteering 14:53 [3] 3.02 km (4:56 / km)
shoes: Asics Trail Shoe
Bit harder
Sunday Oct 27, 2019 #
Running 17:00 [1] 3.02 km (5:38 / km)
shoes: Brooks 11
Running 11:30 [1] 2.05 km (5:37 / km)
shoes: Brooks 11
Drills 5:00 [1]
shoes: Inov8 X-Talon 210
Running 5:30 [2] 1.0 km (5:30 / km)
shoes: Inov8 X-Talon 210
Orienteering 14:58 [5] 3.69 km (4:03 / km)
shoes: Brooks 11
Nanhai Movie & TV Town
Kirstin, Jonny, Me, NoOne
Ran the entire way by myself, except for passing one NZ guy. Could see the group ahead of me on some of the cross over points.
Think if I'd run harder at the start would have caught them but thought I would anyway... But it was a good test for the hamstring and given a NC team didn't need to push to the max.
Running 10:19 [1] 1.72 km (6:00 / km)
shoes: Inov8 X-Talon 210
Saturday Oct 26, 2019 #
Running 14:02 [1] 2.49 km (5:38 / km)
shoes: Brooks 11
Drills 5:00 [1]
Running 7:28 [2] 1.28 km (5:50 / km)
shoes: VJ Bold 2
Orienteering 48:50 [5] 8.34 km (5:51 / km) +200m 5:14 / km
shoes: VJ Bold 2
Middle
Xiqiao
Hot and humid
Thought I'd have a better performance seeing as I'd been there before but was real scrappy.
Took a good route to 18 but turned right too early in the village and realised when I hit a slightly larger path I hadn't been right. Paused for a moment then decided to go back and avoid the olive green.
Was in 21st place at 10...
A real test for everyone today it seemed. Shame the mapping caused so many issues, basically everyone should have been disqualified at some point! 99% of people ran over a path through olive green which apparently is not allowed....
Running 6:00 [1] 0.91 km (6:36 / km)
shoes: Brooks 11
Friday Oct 25, 2019 #
Orienteering 22:11 [1] 2.62 km (8:28 / km)
shoes: VJ Bold 2
Running 6:05 [1] 0.9 km (6:46 / km)
shoes: Asics Trail Shoe
Orienteering 11:26 [2] 1.45 km (7:53 / km)
shoes: Asics Trail Shoe
Running 5:25 [1] 0.57 km (9:30 / km)
shoes: Asics Trail Shoe
Thursday Oct 24, 2019 #
Running 24:14 [1] 4.57 km (5:18 / km)
shoes: Brooks 11
Wednesday Oct 23, 2019 #
Running 14:14 [1] 2.47 km (5:46 / km)
shoes: Asics Trail Shoe
Orienteering 15:50 [3] 3.96 km (4:00 / km)
shoes: Asics Trail Shoe
Tuesday Oct 22, 2019 #
Running 25:39 [1] 4.96 km (5:10 / km)
shoes: Brooks 11
Strength and Conditioning 35:00 [1]
Hip Flexors 12,8,6,4 16,18,21,23kg (reduced)
Hamstring exercises
~ 10mins balancing on ball
~ankle outward rotation 3x20
Monday Oct 21, 2019 #
Running 15:00 [4] 4.09 km (3:40 / km)
shoes: Brooks 11
Round BoA. Some hills
Running 15:12 [1] 3.08 km (4:56 / km)
shoes: Brooks 11
Running 22:46 [1] 4.51 km (5:03 / km)
shoes: Brooks 11
Cross Trainer 15:00 [4]
Cross Trainer 10:00 [1]
Running 14:09 [1] 2.81 km (5:02 / km)
shoes: Brooks 11
Sunday Oct 20, 2019 #
Running 35:13 [1] 7.09 km (4:58 / km)
shoes: Brooks 11
Cross Trainer 50:00 [2]
Strength and Conditioning 5:00 [1]
Running 30:04 [2] 7.15 km (4:12 / km)
shoes: Brooks 11
Saturday Oct 19, 2019 #
Running 12:47 [1] 2.53 km (5:03 / km)
shoes: Brooks 11
Running 4:01 [4] 0.72 km (5:35 / km) +80m 3:35 / km
shoes: Brooks 11
Running 9:20 [1] 1.95 km (4:47 / km)
shoes: Brooks 11
Cross Trainer 12:00 [5]
1min off
Cross Trainer 8:00 [1]
Strength and Conditioning 10:00 [1]
Running 14:33 [1] 2.95 km (4:56 / km)
shoes: Brooks 11
Running 30:05 [1] 5.93 km (5:04 / km)
shoes: Brooks 11
Friday Oct 18, 2019 #
Running 26:53 [1] 5.26 km (5:07 / km)
shoes: Brooks 11
Strength and Conditioning 50:00 [1]
Hip Flexors 12,8,6,4 16,18,21,23kg (reduced)
Hamstring exercises
~ 10mins balancing on ball
~ankle outward rotation 3x20
3x Skipping / situps / pressups
hamstring raises / glute activation
Running 12:57 [1] 2.53 km (5:07 / km)
shoes: Brooks 11
Cross Trainer 1:00:00 [2]
shoes: Brooks 11
Running 8:29 [1] 1.64 km (5:10 / km)
shoes: Brooks 11
Running 4:30 [2] 1.06 km (4:15 / km)
shoes: Brooks 11
Thursday Oct 17, 2019 #
Running 30:38 [1] 5.78 km (5:18 / km)
shoes: Asics Trail Shoe
Running 13:42 [1] 2.49 km (5:30 / km)
shoes: Brooks 11
Cross Trainer 40:00 [4]
1min off
Cross Trainer 25:00 [1]
Running 13:24 [1] 2.43 km (5:31 / km)
shoes: Brooks 11
Wednesday Oct 16, 2019 #
Running 26:25 [1] 5.26 km (5:01 / km)
shoes: Brooks 11
Strength and Conditioning 30:00 [1]
Step Ups 8x3 50,50,52.5kg
~ 10mins balancing on ball
~ankle outward rotation 3x20
Running 33:31 [1] 6.05 km (5:32 / km)
shoes: Brooks 11
Left hammy is super tight at moment, not the bit I've damaged though!
Tuesday Oct 15, 2019 #
Running 25:36 [1] 5.15 km (4:58 / km)
shoes: Brooks 11
Strength and Conditioning 20:00 [1]
Hamstring Raises / Glute activation
Running 12:54 [1] 2.51 km (5:08 / km)
shoes: Brooks 11
Cross Trainer 30:00 [4]
1min off
Cross Trainer 8:00 [1]
Running 12:36 [1] 2.43 km (5:11 / km)
shoes: Brooks 11
Monday Oct 14, 2019 #
Strength and Conditioning 50:00 [1]
Step Ups 8x3 50,50,52.5kg
Deadlifts 10x3sets - 35kg
Hip Flexors 12,8,6,4 16,18,21,23kg (reduced)
~ 10mins balancing on ball
~ankle outward rotation 3x20
3x Skipping / lunges 8kg dumbells / situps / pressups
Cross Trainer 1:30:00 [2]
Sunday Oct 13, 2019 #
Running 10:27 [1] 2.03 km (5:09 / km)
shoes: Asics Trail Shoe
Drills 5:00 [1]
Orienteering 9:29 [4] 2.43 km (3:54 / km)
shoes: Asics Trail Shoe
Vejen V
Running 9:02 [1] 1.73 km (5:13 / km)
shoes: Asics Trail Shoe
Running 11:18 [1] 2.16 km (5:14 / km)
shoes: Asics Trail Shoe
Drills 3:00 [1]
Orienteering 5:36 [4] 1.64 km (3:25 / km)
shoes: Asics Trail Shoe
KO QF
Others set off very fast, didn't want to chance trying to run that fast. Ended up 5th.
Running 4:37 [1] 0.85 km (5:26 / km)
shoes: Asics Trail Shoe
Running 5:05 [1] 0.89 km (5:43 / km)
shoes: Asics Trail Shoe
Orienteering 4:54 [4] 1.36 km (3:36 / km)
shoes: Asics Trail Shoe
Running 8:10 [1] 1.32 km (6:11 / km)
shoes: Asics Trail Shoe
Orienteering 6:50 [1] 1.38 km (4:57 / km)
shoes: Asics Trail Shoe
Saturday Oct 12, 2019 #
Running 18:19 [1] 3.86 km (4:45 / km)
shoes: Asics Trail Shoe
Drills 5:00 [1]
Orienteering 18:10 [4] 4.48 km (4:03 / km)
shoes: Asics Trail Shoe
Not running full pace but still made some mistakes.
Lost 30s on 4 as the gate was closed (but not locked).
Running 17:28 [2] 3.58 km (4:53 / km)
shoes: Asics Trail Shoe
Friday Oct 11, 2019 #
Running 5:00 [1] 0.89 km (5:37 / km)
shoes: Brooks 11
Orienteering 22:59 [2] 4.82 km (4:46 / km)
shoes: Brooks 11
Orienteering 31:30 [2] 6.77 km (4:39 / km)
shoes: Asics Trail Shoe
Thursday Oct 10, 2019 #
Note
Cross Trainer 30:00 [4]
1min off
Cross Trainer 19:00 [1]
Wednesday Oct 9, 2019 #
Running 24:45 [1] 5.02 km (4:56 / km)
shoes: Brooks 11
Strength and Conditioning 30:00 [1]
Step Ups 8 on each leg x 2sets left 20,30kg, right 50,52.5kg
Lunges (forward and back) 3x3x4 6,10,8kg dumbbells
~ 10mins balancing on ball
Running 25:08 [2] 5.91 km (4:15 / km)
shoes: Brooks 11
Cross Trainer 46:00 [2]
Tuesday Oct 8, 2019 #
Running 40:03 [1] 8.17 km (4:54 / km)
shoes: Brooks 11
Cross Trainer 16:00 [5]
1min off
Maybe not quite as high a HR as I hoped but still hard work.
Cross Trainer 44:00 [3]
Monday Oct 7, 2019 #
Running 30:29 [1] 5.86 km (5:12 / km)
shoes: Brooks 11
Strength and Conditioning 50:00 [1]
Step Ups 8 on each leg x 2sets left 20,30kg, right 50,52.5kg
Deadlifts 10x3sets - 35kg
Hip Flexors 12,8,6,4 14,16,18,21kg (reduced)
~ 10mins balancing on ball
~ankle outward rotation 3x20
3x Skipping x160 / lunges 8kg dumbells / box jumps
Cross Trainer 1:00:00 [1]
Sunday Oct 6, 2019 #
Cross Trainer 24:00 [4]
1min off
last 2 max
Cross Trainer 6:00 [5]
Cross Trainer 1:00:00 [1]
Saturday Oct 5, 2019 #
Running 20:16 [1] 3.5 km (5:47 / km)
shoes: Brooks 11
Running 11:31 [1] 2.07 km (5:34 / km)
shoes: Brooks 11
Strength and Conditioning 5:00 [1]
Friday Oct 4, 2019 #
Strength and Conditioning 1:00:00 [1]
Step Ups 8 on each leg x 2sets left 20kg, right 50kg
Deadlifts 10x3sets - 35kg
~ 10mins balancing on ball
3x Skipping x100 / dynamic lunges / ladder drills / situps / pressups
Cross Trainer 30:00 [1]
Running 15:18 [1] 2.69 km (5:41 / km)
shoes: Brooks 11
Thursday Oct 3, 2019 #
Note
Running 10:02 [1] 1.74 km (5:46 / km)
shoes: Brooks 11
Cross Trainer 1:00:00 [2]
Cross Trainer 30:00 [4]
1min off
Cross Trainer 30:00 [1]
Wednesday Oct 2, 2019 #
Strength and Conditioning 50:00 [1]
Step Ups 8x3sets 50,50,52.5kg
Deadlifts 10x3sets - 30,35,35kg
~ 10mins balancing on ball
3x Skipping x100 / lunges 12,12,16kg / 30" box jumps
Not sure some of these exercises were best for the hammy.
Cross Trainer 40:00 [2]
Cross Trainer 30:00 [4]
5x2mins
Cross Trainer 30:00 [1]
Tuesday Oct 1, 2019 #
Cross Trainer 1:30:00 [2]