Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Feb 11, 2018:

activity	#	time	miles		km		+m
Running	13	11:47:41	102.36	(6:55)	164.73	(4:18)	210
Strength and Conditioning	3	1:25:00
Orienteering	1	33:55	2.99	(11:21)	4.81	(7:03)
Total	14	13:46:36	105.35		169.54		210

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Sunday Feb 11, 2018 #

10 AM

Running 1:11:39 [3] 18.78 km (3:49 / km) +100m 3:43 / km
shoes: Brooks 10

A nice shorter long run. Or so I thought. Almost like a session. Cam and Lewis were pushing the pace...

From the Uni along the Hillfoots road to Alva and back along the back undulating road into a slight headwind.

Saturday Feb 10, 2018 #

10 AM

Running 24:03 [1] 5.01 km (4:48 / km)
shoes: Brooks 10

Running 15:00 [5] 5.4 km (2:47 / km)
shoes: Brooks 10

1min on/off
x15

With Cam, Matthew and Kris

Charlton Road - 1km and 700m circuit, figure of 8.

Running 15:00 [1] 3.07 km (4:53 / km)
shoes: Brooks 10

Recs

Running 8:36 [1] 1.65 km (5:13 / km)
shoes: Brooks 10

Running 19:49 [1] 3.24 km (6:07 / km)
shoes: Brooks 10

Doing some filming round Abbey Craig with Kris for Scottish Spring.

5 PM

Running 26:54 [2] 6.03 km (4:28 / km)
shoes: Brooks 10

Friday Feb 9, 2018 #

7 AM

Running 1:30:01 [2] 21.86 km (4:07 / km)
shoes: Brooks 10

Standard Stirling loop, up to castle towards end.
Strides

8 PM

Running 27:03 [1] 5.25 km (5:09 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 105, 105, 105, 110
Step Ups 8 x3 - 42.5, 42.5, 45kg
Dynamic lunges 12 x3
Blue Bosu ~10mins

Thursday Feb 8, 2018 #

8 AM

Running 44:38 [2] 10.19 km (4:23 / km)
shoes: Brooks 10

7 PM

Running 19:00 [2] 4.16 km (4:34 / km)
shoes: Brooks 10

Running 12:22 [4] 3.81 km (3:15 / km) +110m 2:50 / km
shoes: Brooks 10

Central

15mins - Hills by track. Shorter than normal. 34-37s. Fair pace down compared with normal 45-50s. ~160m x11

Couple mins rest

15mins - Stride the bend, jog the bends. Took forever. Tiring but never lactating. All 16s except a couple of 17s. 10.5 laps.

Running 17:25 [1] 3.8 km (4:35 / km)
shoes: Brooks 10

Running 13:11 [1] 2.54 km (5:11 / km)
shoes: Brooks 10

Wednesday Feb 7, 2018 #

9 AM

Running 59:16 [2] 13.87 km (4:16 / km)
shoes: Brooks 10

Round the Carse and BoA.
Turnarounds at end 15.6,16.4>15.6

11 AM

Running 24:56 [1] 4.8 km (5:12 / km)
shoes: Brooks 10

Strength and Conditioning 25:00 [1]

Lunges 12
Squats 6x4 70, 70, 70, 75
Step Ups 8x3 40 40 42.5
Blue Bosu 10mins

6 PM

Orienteering 33:55 [2] 4.81 km (7:03 / km)
shoes: Oroc 280 no.3

Abbey Craig Night Event

Ran into 2 scared black sheep in some light green!

I look out my window at this area every day, first time I've been orienteering here. Nice little area and very runnable at the moment.