Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Mar 13, 2016:

activity

time

miles

Running

11:52:18

94.21

(7:34)

151.61

(4:42)

Orienteering

49:37

5.91

(8:24)

9.51

(5:13)

Strength and Conditioning

30:00

Drills

15:00

Total

13:26:55

100.12

161.12

2:32

0:00

» now

Sunday Mar 13, 2016 #

11 AM

Running 19:35 [2] 4.02 km (4:52 / km)
shoes: Brooks 4

Running 4:23 [2] 0.72 km (6:05 / km)
shoes: Inov8 X-talon 212

Orienteering 49:37 [4] 9.51 km (5:13 / km)
shoes: Inov8 X-talon 212

CSC Heat
Bickerton
Dee won. Job done.

Running 2:48 [2] 0.46 km (6:05 / km)
shoes: Inov8 X-talon 212

5 PM

Running 43:37 [2] 9.08 km (4:48 / km)
shoes: Brooks Cascadia 5

Saturday Mar 12, 2016 #

8 AM

Running 39:17 [2] 8.16 km (4:49 / km)
shoes: Brooks 4

2 PM

Running 16:22 [2] 2.95 km (5:33 / km)
shoes: Inov8 X-talon 212

Running 41:18 [4] 12.08 km (3:25 / km)
shoes: Inov8 X-talon 212

Intercounties XC

Felt like a long way! Wore xtalons in the end as decided spikes were too big an injury risk seeing as though I've only run a few times in them. Started off fairly steady and slowly picked up places in the first 2 laps. Third lap was a bit of a drag, felt hard but wasn't suffering that much. Nobody to catch on the sprint finish but put a shift in to stop the guys I'd towed round the last lap getting past.

So yet again tried hard but finished feeling like I still had more in the tank. Hopefully change in training style after JK leading up to Europeans will solve that.

C • tank 6

Running 10:23 [2] 1.68 km (6:11 / km)
shoes: Inov8 X-talon 212

Friday Mar 11, 2016 #

8 AM

Running 1:18:24 [2] 15.9 km (4:56 / km)
shoes: Brooks Cascadia 5

4 PM

Running 42:15 [2] 8.5 km (4:58 / km)
shoes: Brooks 4

Running 12:17 [2] 2.6 km (4:43 / km)
shoes: XC Asics

Running 6:39 [2] 1.29 km (5:09 / km)
shoes: Brooks 4

Thursday Mar 10, 2016 #

4 PM

Strength and Conditioning 30:00 [1]

Wednesday Mar 9, 2016 #

8 AM

Running 21:06 [2] 4.16 km (5:04 / km)
shoes: Brooks 4

Stop halfway through for the drills.

Drills 15:00 [1]

11 AM

Running 15:36 [2] 3.1 km (5:02 / km)
shoes: Brooks 4

Running 17:00 [4] 4.95 km (3:26 / km)
shoes: Brooks 4

3x5mins, 1 min off
on Church Lane, Upton Lane and Heath Road.

Running 2:06 [2] 0.43 km (4:53 / km)
shoes: Brooks 4

Running 3:42 [2] 0.69 km (5:22 / km)
shoes: XC Asics

Bought these xc shoes a looong time ago. Never used them so decided I needed to before intercounties on Saturday. Intention was to do last half of today's session in them. Not uncomfortable but lower legs weren't so happy with extra stress and as asics have glued the insoles in couldn't swap mine in quickly. Try again on Friday!

C • ICs 2

Running 4:19 [2] 0.75 km (5:45 / km)
shoes: Brooks 4

Running 15:02 [4] 4.09 km (3:41 / km)
shoes: Brooks 4

Pyramid round the block east from the 5min reps.
30(30),1(1),2(1),3(1),2(1),1(30),30

Running 14:45 [2] 2.94 km (5:01 / km)
shoes: Brooks 4

5 PM

Running 43:29 [2] 8.97 km (4:51 / km)
shoes: Brooks Cascadia 5

Went exploring. To Blacon then wandered through the meadows by the Greyhound Retail park and back through the city centre.