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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Mar 6, 2016:

activity # timemileskm+m
  Running11 6:07:47 43.47 69.96
  Orienteering7 2:25:28 19.58(7:26) 31.51(4:37)
  Strength and Conditioning1 30:00
  Drills2 29:00
  Total12 9:32:15 63.05 101.47

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MoTuWeThFrSaSu

Sunday Mar 6, 2016 #

9 AM

Running 8:06 [2] 1.06 km (7:38 / km)
shoes: Inov8 X-talon 212

Orienteering 21:40 [2] 2.73 km (7:56 / km)
shoes: Inov8 X-talon 212

Control pick on Mallards. Very nice.

Running 5:33 [2] 1.11 km (5:00 / km)

11 AM

Running 11:01 [2]
shoes: Brooks Cascadia 4 red

Group warm up round the corridor.

Orienteering 22:24 [4] 5.55 km (4:02 / km)
shoes: Brooks Cascadia 4 red

Gloucester
Sprintervals.
200m sprint followed by sprinterval.

Running 15:17 [2] 3.05 km (5:01 / km)
shoes: Brooks Cascadia 4 red

Round the city centre.

Saturday Mar 5, 2016 #

11 AM

Running 3:10 [2] 0.46 km (6:53 / km)
shoes: Inov8 X-talon 212

Orienteering 20:48 [2] 3.9 km (5:20 / km)
shoes: Inov8 X-talon 212

Ross on Wye
Warm up on self drawn simplified maps.

Orienteering 9:46 [4] 2.51 km (3:53 / km)
shoes: Inov8 X-talon 212

Course round town centre

Running 4:38 [2] 0.8 km (5:47 / km)
shoes: Inov8 X-talon 212

Orienteering 10:43 [4] 2.87 km (3:44 / km)
shoes: Inov8 X-talon 212

2 short loops round estate at northern end.

Running 6:34 [2] 1.23 km (5:20 / km)
shoes: Inov8 X-talon 212

4 PM

Running 10:01 [2] 1.87 km (5:21 / km)
shoes: Inov8 X-talon 212

Orienteering 12:34 [4] 3.42 km (3:40 / km)
shoes: Inov8 X-talon 212

Lindley
Sprint Relay
Followed Kris on the longer run in route choice and gg overtook me...

Running 17:19 [2] 3.08 km (5:37 / km)
shoes: Inov8 X-talon 212

Friday Mar 4, 2016 #

8 AM

Running 13:21 [2] 2.57 km (5:12 / km)
shoes: Inov8 X-talon 212

Drills 5:00 [1]

Orienteering 13:35 [4] 3.46 km (3:56 / km)
shoes: Inov8 X-talon 212

GB Squad Weekend
Bristol
Mass start sprint

Running 8:48 [2] 1.75 km (5:02 / km)
shoes: Inov8 X-talon 212

11 AM

Running 13:41 [2] 2.53 km (5:25 / km)
shoes: Inov8 X-talon 212

Orienteering 6:31 [4] 1.43 km (4:33 / km)
shoes: Inov8 X-talon 212

Bristol uni accom

Orienteering 14:09 [3] 2.83 km (5:00 / km)
shoes: Inov8 X-talon 212

Running 3:00 [2] 0.51 km (5:53 / km)
shoes: Inov8 X-talon 212

1 PM

Running 7:25 [2] 1.42 km (5:13 / km)
shoes: Inov8 X-talon 212

Orienteering 13:18 [4] 2.81 km (4:44 / km)
shoes: Inov8 X-talon 212

Bristol Uni City Centre

Running 14:41 [2] 2.75 km (5:20 / km)
shoes: Inov8 X-talon 212

Thursday Mar 3, 2016 #

12 PM

Strength and Conditioning 30:00 [2]

Wednesday Mar 2, 2016 #

1 PM

Drills 10:00 [1]

Been a bit slack on the drills, time to get back on it.

Running 35:00 [2] 7.15 km (4:54 / km)
shoes: Brooks Cascadia 4 red

Drills 14:00 [1]

Running 26:17 [2] 5.42 km (4:51 / km)
shoes: Brooks Cascadia 4 red

Tuesday Mar 1, 2016 #

8 AM

Running 39:29 [2] 8.05 km (4:54 / km)
shoes: Brooks 4

4 PM

Running 1:02:12 [2] 12.7 km (4:54 / km)
shoes: Brooks 4

South of the river and through the meadows.

Monday Feb 29, 2016 #

12 PM

Running 1:02:14 [2] 12.45 km (5:00 / km)
shoes: Brooks 4

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