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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Sep 26, 2010:

activity # timemileskm+m
  Running15 10:26:54 76.38(8:12) 122.92(5:06) 675
  Gym2 2:00:00
  Drills2 30:36 1.79(17:06) 2.88(10:38)
  Total15 12:57:30 78.17 125.8 675

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Sunday Sep 26, 2010 #

10 AM

Running 1:50:00 [3] 20.3 km (5:25 / km) +600m 4:43 / km
shoes: Inov8 RocLite 315 no.3

Round edale with gg and cfd. Struggling to keep up with the other two on the climbs. Felt fine on the flat and downhills. Same run as we did a while back.

Saturday Sep 25, 2010 #

12 PM

Running 1:10:00 [1] 10.0 km (7:00 / km)
shoes: Inov8 RocLite 315 no.3

Shuoc give-it-a-go
8 PM

Running 6:54 [3] 1.31 km (5:16 / km)
shoes: Spira Striker

Running 20:00 [4] 5.39 km (3:43 / km) +75m 3:28 / km
shoes: Spira Striker

Hillier than last saturday. Up on the way out.

Running 5:36 [2] 1.27 km (4:25 / km)
shoes: Spira Striker

Friday Sep 24, 2010 #

11 AM

Running 41:44 [3] 9.7 km (4:18 / km)
shoes: Salomon XT Wings

Rivelin. Opposite way round. Climb is more gentle this way round.
3 PM

Running 22:00 [1] 4.0 km (5:30 / km)
shoes: Spira Striker

Gym 1:00:00 [2]

Did the seconds lot of circuit stuff. Though hamstrings started cramping on one of the hip exercises and I failed at V-Sits.

Thursday Sep 23, 2010 #

8 AM

Running 33:28 [2] 7.01 km (4:46 / km)
shoes: Spira Striker

5 PM

Running 20:20 [2] 4.21 km (4:50 / km)
shoes: Salomon XT Wings

Run down to endcliffe park and warm up.

Drills 10:36 [1] 1.41 km (7:31 / km)
shoes: Salomon XT Wings

6 PM

Running 32:30 [4] 8.3 km (3:55 / km)
shoes: Salomon XT Wings

Threshold intervals on the field in endcliffe park. Didn't start watch so missed part of the first lap. Didn't look at heart rate till 3rd lap and decided my heart rate was too hight so slowed down but then it didn't feel hard enough. Will need to look up some stuff before next time.

Running 27:49 [2] 5.09 km (5:28 / km)
shoes: Salomon XT Wings

Wednesday Sep 22, 2010 #

10 AM

Running 1:04:43 [3] 10.17 km (6:22 / km)
shoes: Inov8 RocLite 315 no.3

Terrain run on Stanage wit nic, ash and cfd. Found a nice route with a mix of stuff underfoot.
5 PM

Running 43:28 [3] 9.65 km (4:30 / km)
shoes: Salomon XT Wings

Normal route but new house makes it a bit shorter than before.

Tuesday Sep 21, 2010 #

9 AM

Running 34:35 [2] 7.33 km (4:43 / km)
shoes: Spira Striker

Body has been aching from yesterdays gym session as it normally does after the first one back. Just taking it easy round the normal route to fulwood.
3 PM

Running 23:11 [2] 4.35 km (5:20 / km)
shoes: Spira Striker

4 PM

Running 21:30 [4] 5.38 km (4:00 / km)
shoes: Spira Striker

600m x 8
40secs off

Not sure whether my body wanted to do this after yesterdays gym. Picked a route with more downhill in it to make it a bit easier.

Running 13:21 [2] 2.92 km (4:34 / km)
shoes: Spira Striker

Monday Sep 20, 2010 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker

Gym 1:00:00 [2]

Early with dave. Some circuits which were tough. Apparently this was the easiest of the 3 sessions we'll be doing over the next few weeks.
6 PM

Running 13:45 [2] 2.54 km (5:25 / km)
shoes: Spira Striker

Down and round ponderosa and back.

Drills 20:00 [1] 1.47 km (13:36 / km)
shoes: Spira Striker

No official drills this week so did some with ash in the park. Bumped into a couple of orienteers.

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