Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 31 days ending Dec 31, 2019:

activity	#	time	miles		km		+m
Running	53	36:10:40	268.66	(8:05)	432.36	(5:01)	500
Strength and Conditioning	19	9:59:00
Orienteering	10	6:04:35	36.03	(10:07)	57.98	(6:17)	150
Cross Trainer	4	2:18:00
Cycling	2	50:00
Drills	2	17:00
Total	62	55:39:15	304.68		490.34		650

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Tuesday Dec 31, 2019 #

8 AM

Running 31:01 [1] 5.93 km (5:14 / km)
shoes: Brooks Ghost 12

11 AM

Running 11:42 [1] 2.06 km (5:41 / km)
shoes: Inov8 X-Talon 212 v4

Orienteering 1:09:30 [3] 12.56 km (5:32 / km)
shoes: Inov8 X-Talon 212 v4

Day 3
Waterval North

Similiar to yesterday. Mix of fast forest with pits and rootstocks. Then open rocky areas.

Running 14:49 [1] 2.81 km (5:16 / km)
shoes: Inov8 X-Talon 212 v4

Monday Dec 30, 2019 #

8 AM

Running 32:09 [1] 5.8 km (5:33 / km)
shoes: Brooks Ghost 12

Forests tracks from Graskop

10 AM

Running 15:27 [1] 2.54 km (6:05 / km)
shoes: Inov8 X-Talon 212 v4

Orienteering 35:34 [4] 6.48 km (5:29 / km)
shoes: Inov8 X-Talon 212 v4

Day 2
Middle WRE
Waterval North

Fast, fairly easy forest then onto some open rocky terrain similar to yesterday.

Pushed a bit harder. Again HR was higher than I expected.

Running 24:22 [1] 3.95 km (6:10 / km)
shoes: Inov8 X-Talon 212 v4

Sunday Dec 29, 2019 #

7 AM

Running 31:08 [1] 5.94 km (5:14 / km)
shoes: Brooks Ghost 12

10 AM

Running 19:33 [1] 3.57 km (5:29 / km)
shoes: Inov8 X-Talon 212 v4

Orienteering 50:10 [3] 8.08 km (6:13 / km)
shoes: Inov8 X-Talon 212 v4

Paradise Berg
Big5 Day 1
1500m altitiude

Open area with rocky areas, come very complex. Made a few small mistakes, faffed around in places trying to protect my ankle and then lost a minute once I'd almost caught Oystein.

Didn't feel like I was working that hard but HR quite high, probably due to altitude.

Running 16:49 [1] 2.7 km (6:14 / km)
shoes: Inov8 X-Talon 212 v4

3 PM

Strength and Conditioning 10:00 [1]

situps, pressups, planks

Saturday Dec 28, 2019 #

8 AM

Strength and Conditioning 12:00 [1]

5 PM

Running 12:13 [1] 2.04 km (5:59 / km)
shoes: Inov8 X-Talon 212 v4

Orienteering 32:41 [2] 6.56 km (4:59 / km)
shoes: Inov8 X-Talon 212 v4

Sabie - Klipkraal
Big5 Training Day

Running 16:40 [1] 3.12 km (5:21 / km)
shoes: Inov8 X-Talon 212 v4

Friday Dec 27, 2019 #

6 PM

Running 25:15 [1] 5.29 km (4:46 / km)
shoes: Brooks Ghost 12

Kempton Park, Johannesburg
Jog after a long journey from the B&B.

Thursday Dec 26, 2019 #

8 AM

Cross Trainer 35:00 [4]

7x5mins

Cross Trainer 23:00 [1]

Wednesday Dec 25, 2019 #

9 AM

Strength and Conditioning 50:00 [1]

Squats 10,8,6,4 - 70,75,85,90kg
Split Squats 8x3 40?kg
Deadlifts 8x3 45,45,47.5kg
~ankle outward rotation 5x20
Hip Flexors 12,8,6,4 14,16,18,20?kg
Hamstring - Leg Curl Machine Lying Chest Down - 8x3 single 18,18,20kg

Cross Trainer 30:00 [1]

1 PM

Running 20:22 [1] 3.83 km (5:19 / km)
shoes: Brooks 11

Tuesday Dec 24, 2019 #

9 AM

Cycling 20:00 [1]

Spinning Bike

Cross Trainer 20:00 [1]

3 PM

Running 11:12 [1] 1.93 km (5:48 / km)
shoes: Brooks 11

Monday Dec 23, 2019 #

11 AM

Strength and Conditioning 45:00 [1]

Squats 10,8,6,4 - 60/70kg
Split Squats 8x3 30/35kg
? ankle outward rotation 5x20
Single Leg Romanian Deadlifts 8x3 20kg
Hamstring - Leg Curl Machine LyingDown - 8x3 single 18kg

Cycling 30:00 [1]

Spinning Bike

Sunday Dec 22, 2019 #

5 PM

Strength and Conditioning 20:00 [1]

Back in Chester

Saturday Dec 21, 2019 #

3 PM

Strength and Conditioning 45:00 [1]

Things tht didn't involve ankle in any way.

Arm cycle 10mins
Hamstring machine
Quad machine
Back machine
Situps
Planks

Friday Dec 20, 2019 #

6 AM

Running 47:11 [1] 8.62 km (5:28 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 12:00 [1]

Squats 10,8,6,4 - 82.5,85,87.5,90kg
Split Squats 8x3 45,45,47.5kg

Bit rushed

9 AM

Note

Ankle has been deteriorating since China. Didn't really think anything of it for first 6 weeks but suddenly got a lot worse after the track session last Friday. Felt like I'd sprained it. Anyway had a scan on it today and things didn't look so good. Had an injection into it and now a bit of rest which will hopefully sort out the issue in the medium term.

Thursday Dec 19, 2019 #

9 AM

Running 43:11 [1] 9.39 km (4:36 / km)
shoes: Brooks Ghost 12

8 PM

Running 21:46 [4] 6.42 km (3:23 / km)
shoes: Brooks 11

4x5mins, 1min off
3x~200m

Riverside and Cornton Road.

Pouring

Running 28:53 [1] 5.45 km (5:18 / km)
shoes: Brooks 11

Wednesday Dec 18, 2019 #

7 AM

Running 26:01 [1] 5.05 km (5:09 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 20:00 [1]

Squats 10,8,6,4 - 82.5,85,87.5,90kg
Single Leg Romanian Deadlifts 8x3 20kg

1 PM

Running 31:26 [1] 6.03 km (5:13 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 15:00 [1]

Hamstring - Leg Curl Machine - 8x3 single 29,32,34kg
Lunges 6x2x3 8,8,10kg

4 PM

Running 18:13 [1] 3.16 km (5:46 / km)
shoes: Inov8 X-Talon 212 v3

NB Been wearing an old pair of xtalons for a while thinking they were the newer pair...was wondering why they were falling apart so soon!

Running 43:01 [1] 6.87 km (6:16 / km)
shoes: Inov8 X-Talon 212 v3

Croy. Started orienteering but felt like shit so went for a jog instead.

Orienteering 26:30 [2] 2.0 km (13:15 / km)
shoes: Brooks Ghost 12

Glasgow Caledonian Uni
Indoor o

Crazy in a good way.
Got confused by the numbers on the floor doors stairs not matching the level on the map. So ended up having to count as I was going up and down which wasn't always successful.... Spent quite a bit of time stationary as well.

Oh and I missed a control out, was on the same floor as the next and I misread the purple lines.

Tuesday Dec 17, 2019 #

Note

Surveying, overan a bit...10 Hours!

9 PM

Strength and Conditioning 10:00 [1]

Situps, presssups

Monday Dec 16, 2019 #

9 AM

Running 27:34 [1] 5.25 km (5:15 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 1:00:00 [1]

Squats 10,8,6,4 - 82.5,85,87.5,90kg
Hip Flexors 12,8,6,4 21,23,25,27kg
Split Squats 8x3 45,45,47.5kg
~10mins ball balancing
Deadlifts 8x3 45,45,47.5kg
~ankle outward rotation 5x20
Single Leg Romanian Deadlifts 8x3 20kg
Hamstring - Leg Curl Machine - 8x3 single 29,32,34kg

5 PM

Running 52:38 [2] 10.77 km (4:53 / km)
shoes: Brooks Ghost 12

Cross Trainer 30:00 [4]

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

Running 21:58 [1] 3.96 km (5:33 / km)
shoes: Brooks Ghost 12

Sunday Dec 15, 2019 #

9 AM

Running 1:12:43 [2] 15.28 km (4:46 / km)
shoes: Brooks 11

10 AM

Running 21:57 [1] 4.16 km (5:17 / km)
shoes: Brooks Ghost 12

Saturday Dec 14, 2019 #

9 AM

Running 1:05:50 [1] 12.69 km (5:11 / km)
shoes: Brooks Ghost 12

Dodgy ankle after yesterday's track session. Feels like I've sprained it but I haven't...

4 PM

Running 39:11 [1] 8.56 km (4:35 / km)
shoes: Brooks Ghost 12

Friday Dec 13, 2019 #

9 AM

Running 26:48 [1] 5.01 km (5:21 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 55:00 [1]

3 PM

Running 35:08 [1] 6.54 km (5:22 / km)
shoes: Brooks Ghost 12

Drills 7:00 [1]

Running 5:33 [5] 2.1 km (2:39 / km)
shoes: Asics Trail Shoe

7x300m
49.1,47.2,47.1,47.1,47.5,48.3,48.2
~2.50 recovery

Much lactate.

Running 15:47 [1] 2.64 km (5:59 / km)
shoes: Brooks Ghost 12

8 PM

Running 26:56 [1] 5.5 km (4:54 / km)
shoes: Brooks Ghost 12

Thursday Dec 12, 2019 #

9 AM

Running 31:28 [1] 5.85 km (5:23 / km)
shoes: Brooks 11

Johnshaven

8 PM

Running 1:09:32 [1] 13.73 km (5:04 / km)
shoes: Brooks Ghost 12

Very easy after 7hours of mapping and 4 hours of driving.

Wednesday Dec 11, 2019 #

9 AM

Running 33:07 [1] 6.4 km (5:10 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 40:00 [1]

Squats 10,8,6,4 - 82.5,85,87.5,90kg
Step Ups 8x3 45,47.5,47.5kg
~10mins ball balancing
Single Leg Romanian Deadlifts 8x3 15kg
~ankle outward rotation 5x20
Hamstring - Leg Curl Machine - 8x3 single 29,32,34kg
Jumps / Bosu Hops / Lunges 6x2x3 8,8,10kg

5 PM

Running 10:40 [1] 1.91 km (5:35 / km)
shoes: Brooks 11

Running 17:32 [1] 2.84 km (6:10 / km)
shoes: Inov8 X-Talon 212 v4

Orienteering 29:45 [4] 4.82 km (6:10 / km) +150m 5:20 / km
shoes: Inov8 X-Talon 212 v4

Minewoods
Good turnout tonight at the front end. Thought I'd lost GG and Spongey going into the second gaffle but back together after the butterfly. Sprint finish, got beaten by Spongey for the second time in 10 days!

Running 11:23 [1] 1.19 km (9:34 / km)
shoes: Inov8 X-Talon 212 v4

Running 10:03 [1] 1.78 km (5:39 / km)
shoes: Brooks 11

Tuesday Dec 10, 2019 #

9 AM

Running 1:00:01 [1] 13.08 km (4:35 / km)
shoes: Brooks 11

Raining

3 PM

Running 1:00:04 [1] 13.15 km (4:34 / km)
shoes: Brooks 11

Carse
Raining
Some flooding
+2.5kg

Monday Dec 9, 2019 #

7 AM

Running 27:07 [1] 5.16 km (5:15 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 50:00 [1]

Squats 10,8,6,4 - 80,82.5,85,87.5kg
Hip Flexors 12,8,6,4 21,23,25,27kg
Split Squats 8x3 45,45,47.5kg
~10mins ball balancing
Deadlifts 8x3 45kg
~ankle outward rotation 5x20
Hamstring - Leg Curl Machine - 8x3 single 29,32,34kg

2 PM

Running 35:00 [4] 10.46 km (3:21 / km)
shoes: Brooks Ghost 12

10,5,5,5,5,5
1min off
Carse Road

Running 37:06 [1] 7.36 km (5:02 / km)
shoes: Brooks Ghost 12

Sunday Dec 8, 2019 #

9 AM

Running 1:26:05 [2] 17.48 km (4:55 / km)
shoes: Asics Trail Shoe

Track round Dumyat

8 PM

Running 31:11 [1] 6.45 km (4:50 / km)
shoes: Brooks Ghost 12

Saturday Dec 7, 2019 #

9 AM

Running 35:31 [1] 6.86 km (5:11 / km)
shoes: Brooks Ghost 12

1 PM

Running 25:53 [1] 5.27 km (4:55 / km)
shoes: Asics Trail Shoe

Running 29:50 [4] 8.75 km (3:25 / km)
shoes: VJ Bold 2

East District XC Champs
Piperdam

Fairly satisfied with it. Possibly could have run a little harder in the first 1/2 lap as I stayed quite equal behind my (47 year old) team mate for the remainder of it.

Running 19:41 [1] 3.43 km (5:44 / km)
shoes: VJ Bold 2

Friday Dec 6, 2019 #

8 AM

Running 46:49 [1] 8.93 km (5:15 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 1:00:00 [1]

Squats 10,8,6,4 - 80,82.5,85,87.5kg
Hip Flexors 12,8,6,4 21,23,25,27kg
Split Squats 8x3 45,45,47.5kg
Steps Ups 8x3 45kg
~10mins ball balancing
Deadlifts 8x3 45kg
~ankle outward rotation 5x20
Hamstring - Leg Curl Machine - 8x3 single 27,29,32kg

1 PM

Running 2:41 [1] 0.49 km (5:29 / km)
shoes: VJ Bold 2

Orienteering 1:16:02 [2] 6.71 km (11:20 / km)
shoes: VJ Bold 2

Trossachs
Tough as always but so good.

Running 8:01 [1] 1.52 km (5:16 / km)
shoes: VJ Bold 2

Thursday Dec 5, 2019 #

8 AM

Running 23:14 [1] 4.39 km (5:18 / km)
shoes: Brooks Ghost 12

11 AM

Running 22:34 [1] 4.35 km (5:11 / km)
shoes: Brooks 11

Drills 10:00 [1]

Running 5:52 [5] 2.1 km (2:48 / km)
shoes: Brooks 11

600,500,400,300,200,100,100
Long recoveries

1.40,1.22, 63, 47, 30, 15, 15

Strength and Conditioning 15:00 [1]

Hamstring Single Leg Curls 8x3 27,29,32kg
Lunges 6x2x3 8,8,10kg

Running 14:10 [1] 2.71 km (5:14 / km)
shoes: Brooks 11

4 PM

Running 40:33 [2] 8.4 km (4:50 / km)
shoes: Brooks 11

Wind + Rain = Yuck

Wednesday Dec 4, 2019 #

9 AM

Running 13:04 [1] 2.49 km (5:15 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 20:00 [1]

Squats 10,8,6,4 - 80,82.5,85,87.5kg
~10mins ball balancing

Running 13:12 [1] 2.69 km (4:54 / km)
shoes: Brooks Ghost 12

3 PM

Running 44:29 [2] 10.01 km (4:27 / km)
shoes: Brooks Ghost 12

+2.5kg

6 PM

Running 23:34 [1] 4.32 km (5:27 / km)
shoes: Brooks 11

Jogging round at the street event whilst everyone was out.

Tuesday Dec 3, 2019 #

8 AM

Running 23:06 [1] 4.28 km (5:24 / km)
shoes: Brooks Ghost 12

11 AM

Running 31:23 [4] 6.03 km (5:12 / km) +500m 3:41 / km
shoes: Asics Trail Shoe

5,5,5,5,6,5 mins on the NW side of the Ochils in Jerrah 'Woods'.

Random recoveries depending on how much I needed to descend.

Running 38:07 [1] 8.07 km (4:43 / km)
shoes: Asics Trail Shoe

7 PM

Running 32:57 [1] 6.64 km (4:58 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 10:00 [1]

Situps / Pressups / Bosu Hops

Monday Dec 2, 2019 #

9 AM

Running 26:31 [1] 5.01 km (5:18 / km)
shoes: Brooks 11

Strength and Conditioning 50:00 [1]

Squats 10,8,6,4 - 77.5,80,82.5,85kg
Hip Flexors 12,8,6,4 18,21,23,25kg
Split Squats 6x3 42.5,42.5,45kg
~10mins ball balancing
Deadlifts 8x3 42.5,42.5,45kg
~ankle outward rotation 5x20
Hamstring - Leg Curl Machine - 8x3 single 27,29,32kg
Box Jumps 8x2

Running 1:00:35 [2] 13.85 km (4:22 / km)
shoes: Brooks 11

+2.5kg

7 PM

Running 29:22 [1] 5.07 km (5:48 / km)
shoes: Brooks Ghost 12

Testing the MapRun app for Wed

Sunday Dec 1, 2019 #

9 AM

Running 17:30 [1] 3.24 km (5:24 / km)
shoes: Brooks 11

Orienteering 11:51 [4] 3.3 km (3:35 / km)
shoes: Inov8 X-Talon 212 v4

Glasgow Parks Day
Race 1 - Glasgow Green
-5 degrees on way to event...

A running race. Can't get much easier than this. 40 seconds behind Spongey! No idea how that happened except that he is a beast.

Running 9:25 [1] 1.42 km (6:38 / km)
shoes: Inov8 X-Talon 212 v4

11 AM

Running 23:58 [1] 4.38 km (5:28 / km)
shoes: Brooks 11

Run from spogney's to race 2.

Orienteering 9:58 [4] 2.34 km (4:16 / km)
shoes: Inov8 X-Talon 212 v4

Race 2
Queens Park

44s behind...

Working hard but HR very low. Maybe it doesn't work at this temperature.

Running 12:14 [1] 2.09 km (5:51 / km)
shoes: Inov8 X-Talon 212 v4

1 PM

Running 9:48 [1] 1.61 km (6:05 / km)
shoes: Inov8 X-Talon 212 v4

Classic. Got there super early then didn't leave enough time to warm up.

Orienteering 22:34 [4] 5.13 km (4:24 / km)
shoes: Inov8 X-Talon 212 v4

Race 3
The chase
Pollock Park

1.30ish behind. Was a bit scrappy. But then Spongey appeared out of a bush looking confused... Ran from 10 to finish just behind him. Thought I'd planned the ending well...I hadn't. Plan was to go straight from last control but the wood was grotty so went right but hadn't realised that it was then shorter to go right instead of left round a small fenced area so lost a few metres and the win was gone.

Running 11:50 [1] 2.16 km (5:29 / km)
shoes: Inov8 X-Talon 212 v4

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