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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Feb 12, 2017:

activity # timemileskm+m
  Orienteering14 8:57:09 46.99(11:26) 75.62(7:06)
  Running15 5:53:47 40.63(8:43) 65.38(5:25)
  Badminton1 1:15:00
  Drills1 8:00
  Total18 16:13:56 87.61 141.0

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MoTuWeThFrSaSu

Sunday Feb 12, 2017 #

10 AM

Running 15:38 [2] 2.73 km (5:44 / km)
shoes: Karrimor Road 2

Running 5:30 [2] 1.02 km (5:24 / km)
shoes: Inov8 X-Talon 212 v2

Including 4 strides.

Orienteering 16:10 [4] 4.1 km (3:57 / km)
shoes: Inov8 X-Talon 212 v2

Newcastle Uni
Sprint training in Newcastle. Main (and first) session of the day was sprint race round the uni. Weather was disgusting. Mostly good, a few sub-optimal route choice and one poor plan mistake. Otherwise going well.

Running 4:07 [1] 0.66 km (6:14 / km)
shoes: Inov8 X-Talon 212 v2

1 PM

Orienteering 9:33 [1] 1.54 km (6:12 / km)
shoes: Inov8 X-Talon 212 v2

Killingworth
Line

Orienteering 16:34 [2] 3.29 km (5:02 / km)
shoes: Inov8 X-Talon 212 v2

Bubbles - planning ahead training.

Running 4:58 [2] 0.86 km (5:47 / km)
shoes: Inov8 X-Talon 212 v2

Felt bad.
Went to Morrisons
Felt marginally better.

Orienteering 11:00 [4] 2.74 km (4:01 / km)
shoes: Inov8 X-Talon 212 v2

Changed session plan and ran last 11 controls hard.
Map wasn't that legible and made one 20s mistake near end misreading alleys.
2 PM

Orienteering 12:37 [1] 1.99 km (6:20 / km)
shoes: Inov8 X-Talon 212 v2

Cramlington
Line

Orienteering 18:08 [2] 3.21 km (5:39 / km)
shoes: Inov8 X-Talon 212 v2

Short legs / long leg x3

Orienteering 7:28 [1] 1.26 km (5:56 / km)
shoes: Inov8 X-Talon 212 v2

Saturday Feb 11, 2017 #

10 AM

Running 18:02 [2] 2.79 km (6:28 / km)
shoes: Oroc 280 no.3

Orienteering 45:45 [3] 5.58 km (8:12 / km)
shoes: Oroc 280 no.3

Forest X
Took a while to get going but flowing well and enjoying it in the last 2km.
Ridiculously wet underfoot.

Running 13:07 [2] 2.6 km (5:03 / km)
shoes: Oroc 280 no.3

1 PM

Running 11:28 [1] 1.89 km (6:04 / km)
shoes: Oroc 280 no.3

Orienteering 33:09 [2] 4.93 km (6:43 / km)
shoes: Oroc 280 no.3

Torver Back Common
Unofficial. Took pooboy for physio so thought I may as well have a run round whilst I was there.
5 PM

Running 32:20 [2] 5.72 km (5:39 / km)
shoes: Karrimor Trail

Loop up the valley from Elterwater.

Friday Feb 10, 2017 #

10 AM

Running 19:23 [2] 3.77 km (5:08 / km)
shoes: Karrimor Trail

Running 2:03 [1] 0.36 km (5:42 / km)
shoes: Oroc 280 no.3

Orienteering 31:33 [2] 3.9 km (8:05 / km)
shoes: Oroc 280 no.3

Tarn Hows
Not a bit of this area I recognised. Fairly straightforward.

Running 1:29 [1] 0.28 km (5:18 / km)
shoes: Oroc 280 no.3

Running 6:50 [1] 1.34 km (5:06 / km)
shoes: Karrimor Trail

5 PM

Running 20:34 [2] 3.79 km (5:26 / km)
shoes: Karrimor Trail

Orienteering 47:35 [2] 4.87 km (9:46 / km)
shoes: Oroc 280 no.3

White Moss
New area for me (I think). Interesting at night. Mass start but ran past one without seeing it so didn't run with anyone after that.

Thursday Feb 9, 2017 #

10 AM

Badminton 1:15:00 [1]

3 PM

Running 16:13 [2] 2.94 km (5:31 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 28:50 [2] 3.06 km (9:25 / km)
shoes: Inov8 X-Talon 212 v2

Graythwaite

Running 16:13 [2] 2.99 km (5:25 / km)
shoes: Inov8 X-Talon 212 v2

5 PM

Running 30:25 [2] 6.02 km (5:03 / km)
shoes: Inov8 X-Talon 212 v2

Wednesday Feb 8, 2017 #

10 AM

Orienteering 1:10:04 [2] 8.25 km (8:30 / km)
shoes: Inov8 X-Talon 212 v2

Blake Holme & Gummer's How

Running 7:50 [2] 1.2 km (6:32 / km)
shoes: Inov8 X-Talon 212 v2

5 PM

Running 16:12 [2] 3.01 km (5:23 / km)
shoes: Karrimor Road 2

Orienteering 26:29 [3] 4.8 km (5:31 / km)
shoes: Inov8 X-Talon 212 v2

Windermere
Urban + Woods

Running 9:11 [2] 1.58 km (5:49 / km)
shoes: Karrimor Road 2

Tuesday Feb 7, 2017 #

11 AM

Running 18:22 [2] 3.31 km (5:33 / km)
shoes: Karrimor Road 2

Drills 8:00 [1]

Running 3:21 [1] 0.56 km (5:59 / km)
shoes: Karrimor Road 2

Orienteering 10:47 [4] 2.64 km (4:05 / km)
shoes: Karrimor Road 2

Windermere

Running 3:14 [1] 0.52 km (6:13 / km)
shoes: Karrimor Road 2

Running 3:34 [5] 1.26 km (2:50 / km)
shoes: Karrimor Road 2

With Spongey on ~315m gravel track in Windermere
4x1 lap
2x2 laps
4x1 lap
1min rest between reps and ~3mins between sets

55, 53, 53, 53 (changed shoes)
1.52, 1.48
51, 51, 51, 51

Running 7:04 [5] 2.52 km (2:48 / km)
shoes: Karrimor Trail

Running 11:29 [2] 2.06 km (5:34 / km)
shoes: Karrimor Trail

6 PM

Running 12:21 [1] 1.88 km (6:34 / km)
shoes: Oroc 280 no.3

Orienteering 35:13 [2] 3.16 km (11:09 / km)
shoes: Oroc 280 no.3

Forge Falls

Running 2:31 [1] 0.45 km (5:36 / km)
shoes: Oroc 280 no.3

Monday Feb 6, 2017 #

8 AM

Running 15:54 [2] 3.06 km (5:12 / km)
shoes: Karrimor Trail

With strides
10 AM

Running 13:24 [1] 2.4 km (5:35 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 52:00 [3] 8.5 km (6:07 / km)
shoes: Inov8 X-Talon 212 v2

Trains on sand dunes.

Running 11:00 [2] 1.81 km (6:05 / km)
shoes: Inov8 X-Talon 212 v2

1 PM

Orienteering 1:04:14 [2] 7.8 km (8:14 / km)
shoes: Inov8 X-Talon 212 v2

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