Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jun 9, 2013:

activity

time

miles

Running

4:09:25

28.23

(8:50)

45.43

(5:29)

Orienteering

1:59:34

14.65

(8:10)

23.58

(5:04)

Drills

10:00

Total

6:18:59

42.88

69.01

1:36

0:00

» now

Sunday Jun 9, 2013 #

8 AM

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Salomon CrossMax 3

1min run, 1 min walk x 10

Achilles seized up after race yesterday. Hard to walk let alone run. Brings to an end over 200 consecutive days of running and 9 months of running over 100km a week. Must have been out of Yorkshire to long.

On the plus side I did have a chat to an Olympic high jump champion at the event today.

C • A fully deserved rest day a... 2

Friday Jun 7, 2013 #

9 AM

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-Talon 190 no.2

Including some controls on the warmup map.

Orienteering 12:56 [5] 3.5 km (3:42 / km)
shoes: Inov8 X-Talon 190 no.2

NORT Day 4 - World Cup 7
Qualification
More like a British sprint round something similar to a uni campus. Biggest mistake was taking a poor route on the long leg. Finished in 10th, 30 to qualify. 28s off winner and 19s in front of last qualifier.

C • What time is the final? 2

Running 7:00 [2] 1.0 km (7:00 / km)
shoes: Inov8 X-Talon 190 no.2

3 PM

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-Talon 190 no.2

Drills 5:00 [3]

Orienteering 14:56 [5] 4.2 km (3:33 / km)
shoes: Inov8 X-Talon 190 no.2

Final 17th
Never really felt on top of the navigation this afternoon. Lost time at 7 due to some dodgy printing, uncrossable wall not printed as black as others on map but shouldn't have lost as much as I did. Good on the long leg to 13 but failed to plan ahead and had to stop at 14 to work out a route to 15, in the end chose the worse route. A few other small misses and realised at the last possible second I was not crossing the road to 8 at the compulsary crossing point. Not able to sprint full out at the moment due a slight niggle so lost 2 secs and 3 places on the run in!

Running 7:00 [2] 1.0 km (7:00 / km)
shoes: Inov8 X-Talon 190 no.2

Thursday Jun 6, 2013 #

10 AM

Orienteering 49:42 [2] 6.07 km (8:11 / km)
shoes: Oroc 280 no.3

Model for Saturday's forest

3 PM

Running 4:19 [2] 0.69 km (6:15 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 9:31 [4] 2.2 km (4:20 / km)
shoes: Inov8 X-Talon 190 no.2

Model for tomorrow's sprint.

Running 3:29 [2] 0.7 km (4:59 / km)
shoes: Inov8 X-Talon 190 no.2

Wednesday Jun 5, 2013 #

7 AM

Running 31:54 [2] 5.67 km (5:38 / km)
shoes: Salomon CrossMax 3

4 PM

Running 28:46 [2] 5.83 km (4:56 / km)
shoes: Salomon CrossMax 3

Tuesday Jun 4, 2013 #

10 AM

Running 12:00 [2] 2.0 km (6:00 / km)
shoes: Inov8 X-Talon 190 no.2

Drills 5:00 [1]
shoes: Inov8 X-Talon 190 no.2

Orienteering 19:25 [5] 5.0 km (3:53 / km)
shoes: Inov8 X-Talon 190 no.2

NORT Day 3
Qualification
Going fine until 16. Took the wrong path so had to double back. Bad route to 18, faffed a bit on 19. Changed my mind at the last moment on route to 21 and then proceeded to lose track of where I was whilst on the leg. To last control didn't look at the leg properly so lost another chunk.

Running 8:00 [1] 1.0 km (8:00 / km)
shoes: Inov8 X-Talon 190 no.2

2 PM

Running 52:00 [2] 11.17 km (4:39 / km)
shoes: Salomon CrossMax 3

With Rich lakeside.

Monday Jun 3, 2013 #

8 AM

Running 21:55 [2] 3.97 km (5:31 / km)
shoes: Oroc 280 No.2

12 PM

Running 19:03 [2] 3.29 km (5:47 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 13:04 [4] 2.61 km (5:00 / km)
shoes: Inov8 X-Talon 190 no.2

Sprintervals around tomorrow's model.

Running 13:59 [2] 2.61 km (5:21 / km)
shoes: Inov8 X-Talon 190 no.2

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