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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Feb 14, 2016:

activity # timemileskm+m
  Running9 6:58:49 52.74(7:57) 84.87(4:56)
  Orienteering3 1:55:10 16.04(7:11) 25.81(4:28)
  Cycling1 1:00:00
  Strength and Conditioning1 30:00
  Total11 10:23:59 68.77 110.68

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MoTuWeThFrSaSu

Sunday Feb 14, 2016 #

10 AM

Running 13:13 [2] 2.78 km (4:45 / km)
shoes: Inov8 X-talon 212

Orienteering 11:47 [4] 3.32 km (3:33 / km)
shoes: Inov8 X-talon 212

ESG
Sprint Relay 2x2
Great training as Peter, Dave and me set off together on both legs with the lead alternating fairly frequently. Uncrossable walls and out of bounds areas varied between legs as which made things a bit more interesting!

Orienteering 11:38 [4] 3.06 km (3:48 / km)
shoes: Inov8 X-talon 212

Leg 2

Running 11:15 [2] 2.23 km (5:03 / km)
shoes: Inov8 X-talon 212

2 PM

Running 5:13 [2] 1.03 km (5:04 / km)
shoes: Brooks 4

Orienteering 27:44 [2] 4.94 km (5:37 / km)
shoes: Inov8 X-talon 212

Salford Quays
Corridor and talk-o with Fanni.

Running 2:13 [2] 0.42 km (5:17 / km)
shoes: Brooks 4

Orienteering 5:58 [4] 1.59 km (3:45 / km)
shoes: Brooks 4

Sprinterval 1

Orienteering 5:01 [4] 1.43 km (3:30 / km)
shoes: Brooks 4

Orienteering 4:30 [4] 1.2 km (3:45 / km)
shoes: Brooks 4

Sprinterval 3
(watch died)

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Brooks 4

Saturday Feb 13, 2016 #

11 AM

Orienteering 26:11 [2] 4.56 km (5:45 / km)
shoes: Brooks 4

Stockport
Elite Sprint Group Weekend

Corridor and 'missing' control circles on other side.

Running 11:42 [2] 2.24 km (5:13 / km)
shoes: Brooks 4

Orienteering 6:18 [4] 1.52 km (4:09 / km)
shoes: Inov8 X-talon 212

First sprinterval.

Running 9:42 [2] 2.11 km (4:36 / km)
shoes: Inov8 X-talon 212

Orienteering 6:34 [4] 1.65 km (3:59 / km)
shoes: Inov8 X-talon 212

Running 1:45 [2] 0.24 km (7:18 / km)
shoes: Inov8 X-talon 212

Orienteering 6:15 [4] 1.7 km (3:41 / km)
shoes: Inov8 X-talon 212

Running 2:02 [2] 0.37 km (5:30 / km)
shoes: Inov8 X-talon 212

Orienteering 3:14 [4] 0.84 km (3:51 / km)
shoes: Inov8 X-talon 212

4 PM

Running 24:24 [2] 4.56 km (5:21 / km)
shoes: Brooks 4

2.5m corridor round Chester. Planned 2 days ago but still managed to get bits wrong! Others thought it would be impossible but managed fine, all about distance judgement!

Friday Feb 12, 2016 #

4 PM

Running 1:07:40 [2] 13.41 km (5:03 / km)
shoes: Brooks Cascadia 4 red

Thursday Feb 11, 2016 #

9 AM

Strength and Conditioning 30:00 [1]

4 PM

Cycling 1:00:00 [2]

Wednesday Feb 10, 2016 #

8 AM

Running 1:43:38 [2] 20.25 km (5:07 / km)
shoes: Brooks Cascadia 4 red

With Duncan from Eaton Park Gate to Eccleston, back down the river (very wet!) and back through Hoole. Went down a new path from Lime Woods park which I never knew was there!

Tuesday Feb 9, 2016 #

8 AM

Running 29:46 [2] 6.03 km (4:56 / km)
shoes: Brooks Cascadia 4 red

3 PM

Running 15:00 [2] 2.97 km (5:03 / km)
shoes: Brooks Cascadia 4 red

Running 32:01 [4] 8.7 km (3:41 / km)
shoes: Brooks Cascadia 4 red

10mins hard 2.8km 3.35m/km
1min off
10mins 15s/15s 2.71km
1 min off
10mins hard 2.86km 3.30m/km

Again feeling flat especially on turnarounds - all felt very comfortable, wanted to go harder but couldn't. Maybe this is the result of lots of training plus not much speed work.

Running 14:31 [2] 2.92 km (4:58 / km)
shoes: Brooks Cascadia 4 red

Monday Feb 8, 2016 #

Note

Easy week
11 AM

Running 59:44 [2] 12.11 km (4:56 / km)
shoes: Brooks Cascadia 4 red

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