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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Apr 23, 2017:

activity # timemileskm+m
  Running12 8:54:55 65.62(8:09) 105.6(5:04) 430
  Orienteering3 1:17:55 10.51(7:25) 16.91(4:36)
  Drills1 15:00
  Swimming1 15:00
  Total13 10:42:50 76.12 122.51 430

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MoTuWeThFrSaSu

Sunday Apr 23, 2017 #

9 AM

Running 20:47 [1] 4.06 km (5:07 / km)
shoes: Karrimor Road 3

1 PM

Running 17:21 [2] 3.32 km (5:14 / km)
shoes: Karrimor Road 3

Orienteering 16:40 [4] 4.48 km (3:43 / km)
shoes: Karrimor Road 3

North Muirton, Perth
Sprintervals on doctored map.

Running 50 [1] 0.14 km (5:57 / km)
shoes: Karrimor Road 3

Running 17:50 [2] 3.62 km (4:56 / km)
shoes: Karrimor Road 3

Run down to the parks

Orienteering 5:43 [3] 1.28 km (4:28 / km)
shoes: Karrimor Road 3

North Miller Riverside Walk
Ultrasprint 1:1500

Orienteering 6:32 [3] 1.44 km (4:32 / km)
shoes: Karrimor Road 3

Rodney Gardens and Bellwood Park
Ultrasprint 1:1500

Running 15:38 [2] 3.16 km (4:57 / km)
shoes: Karrimor Road 3

Saturday Apr 22, 2017 #

5 PM

Running 27:30 [1] 5.17 km (5:19 / km)
shoes: Karrimor Road 3

8 PM

Running 19:09 [2] 3.92 km (4:53 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 19:00 [2] 2.76 km (6:53 / km)
shoes: Inov8 X-Talon 212 v2

Fairy Knowe

Running 26:16 [2] 4.76 km (5:31 / km)
shoes: Inov8 X-Talon 212 v2

Friday Apr 21, 2017 #

8 AM

Running 1:40:38 [2] 21.23 km (4:44 / km) +430m 4:18 / km
shoes: Karrimor Trail

Along the road to Menstrie then up the track on the opposite side of the stream to Dumyat. Bit longer and more climb than I expected.
6 PM

Running 24:01 [1] 4.42 km (5:26 / km)
shoes: Karrimor Trail

Thursday Apr 20, 2017 #

8 AM

Running 27:01 [1] 5.15 km (5:15 / km)
shoes: Karrimor Road 3

6 PM

Running 25:08 [1] 5.16 km (4:52 / km)
shoes: Karrimor Road 3

Drills 15:00 [1]

Running 8:51 [5] 3.21 km (2:45 / km)
shoes: Karrimor Road 3

Central
10mins shuttle runs (13x100 ~15.5s) on grass
2x6 diagonal sprint with jog between (~105m ~17.5s) 3mins between sets
4 laps of sprint straights and jog bends on track (14.5-15.5.s)

Running 7:45 [1] 1.5 km (5:10 / km)
shoes: Karrimor Road 3

Running recoveries

Running 25:51 [2] 4.98 km (5:11 / km)
shoes: Karrimor Road 3

Wednesday Apr 19, 2017 #

8 AM

Running 1:30:21 [2] 17.82 km (5:04 / km)
shoes: Karrimor Trail

Loop round Dumyat. Easier than normal.
7 PM

Running 31:04 [1] 6.28 km (4:57 / km)
shoes: Karrimor Road 3

Tuesday Apr 18, 2017 #

4 PM

Swimming 15:00 [1]

Monday Apr 17, 2017 #

7 AM

Running 10:04 [1] 1.66 km (6:04 / km)

9 AM

Running 19:52 [2] 3.4 km (5:51 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 30:00 [5] 6.95 km (4:19 / km)
shoes: Inov8 X-Talon 212 v2

JK Relay
1st Leg
Pippingford Park
1st!

Wasn't too worried before the start, after all I had GG and Kris after me!

Worked myself into the leading group by #3 but then managed to overshoot at 4. Not a big miss but was then running alone for next couple of controls till we hit the open and then I was just chasing. Eventually managed to get back to the front by #17 but Jamie had just a bit to much and had to settle for 2nd at the finish.

Nice to take the win in my first relay with FVO.

Not a bad weekend for a sprint orienteer ;)

Running 18:58 [1] 2.64 km (7:11 / km)
shoes: Inov8 X-Talon 212 v2

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