Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jun 5, 2016:

activity

time

miles

Running

9:18:06

69.87

(7:59)

112.45

(4:58)

1420

Orienteering

1:15:00

10.07

(7:27)

16.21

(4:38)

Drills

35:00

Strength and Conditioning

30:00

Total

11:38:06

79.95

128.66

1420

2:07

0:00

» now

Sunday Jun 5, 2016 #

10 AM

Running 15:01 [2] 2.98 km (5:02 / km)
shoes: Brooks Cascadia 5

inc 4x30s

Running 3:33 [2] 0.74 km (4:48 / km)
shoes: Inov8 X-talon 212

Orienteering 20:31 [4] 5.59 km (3:40 / km)
shoes: Inov8 X-Talon 190 no.3

Yorkshire Sprint Champs
Attercliffe & Darnall, Sheffield

Bit long...although I didn't actually realise until the end. Area is also a bit dull. Lost a few seconds here and there.

Running 11:16 [2] 1.79 km (6:18 / km)
shoes: Brooks Cascadia 5

Warm down with Rich

1 PM

Running 14:37 [2] 2.87 km (5:06 / km)
shoes: Brooks Cascadia 5

inc 3x30s

Orienteering 16:39 [5] 4.38 km (3:48 / km)
shoes: Inov8 X-Talon 190 no.3

Final
Greenland

Much better area and more sprint like. Feeling tired #12/13/14 but managed to find another gear for last couple of controls #20/21 and run in - maybe the track sessions are starting to help (or I wasn't putting in enough effort round the rest of the course).

http://www.southyorkshireorienteers.org.uk/event/2...

Running 13:50 [2] 2.34 km (5:55 / km)
shoes: Brooks Cascadia 5

9 PM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Brooks Cascadia 5

Saturday Jun 4, 2016 #

11 AM

Running 1:50:00 [2] 18.6 km (5:55 / km) +920m 4:44 / km
shoes: Inov8 X-talon 212

Up on the road between Ruthin and Llangollen starting at cafe called Pondersosa.

Up Moel y Gaen and Moel y Gamelin before dropping down to the south, then east crossing the main road at the Britannia Hotel. Then bit of road to Offa's Dyke following it up to World's End. Up Cryn-y-Brain to end.

Friday Jun 3, 2016 #

Note

No surprise in missing out on WOC, knew as soon as I finished EOC sprint. Frustrated is probably the best word that sums my mood up. Just didn't put a decent performance together in a race that mattered.

11 AM

Running 14:56 [2] 2.94 km (5:05 / km)
shoes: Brooks Cascadia 5

Drills 15:00 [1]

Running 15:00 [4] 4.4 km (3:25 / km)
shoes: Asics

Running 12:47 [5] 4.4 km (2:54 / km)
shoes: Asics

4x1km (400m ~ 3mins)
4x100m (walk back)

3.00, 2.57, 2.56, 2.55
15,15,14,15

Running 4:00 [2] 0.8 km (5:00 / km)
shoes: Spikes

Running 15:29 [2] 3.0 km (5:10 / km)
shoes: Brooks Cascadia 5

Thursday Jun 2, 2016 #

11 AM

Running 1:01:17 [2] 13.57 km (4:31 / km)
shoes: Brooks Cascadia 5

4 PM

Running 35:47 [2] 7.32 km (4:53 / km)
shoes: Brooks Cascadia 5

Strength and Conditioning 30:00 [1]

Wednesday Jun 1, 2016 #

5 PM

Running 10:47 [2] 2.13 km (5:04 / km)
shoes: Inov8 X-talon 212

inc 4x30s

Orienteering 37:50 [3] 6.24 km (6:04 / km)
shoes: Inov8 X-talon 212

Bryn Alyn
Dee Summer Evening Event

Haven't been here since I was about 10. Nice area, map a bit dodgy in a few places.

http://www.dee.routegadget.co.uk/rg2/index.php#216

Running 1:12:54 [2] 12.02 km (6:04 / km) +500m 5:01 / km
shoes: Inov8 X-talon 212

Went for a run up Foel Fenlli afterwards. Took a few wrong turns on the way back so out a bit longer than anticipated. Some great views.