Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Apr 8, 2018:

activity	#	time	miles		km		+m
Running	13	7:19:30	53.3	(8:15)	85.77	(5:07)	330
Orienteering	6	2:00:02	16.9	(7:06)	27.2	(4:25)	430
Strength and Conditioning	1	10:00
Drills	2	10:00
Total	13	9:39:32	70.2		112.97		760
[1-5]	13	9:24:32

2:08

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Sunday Apr 8, 2018 #

8 AM

Running 15:20 [1] 3.1 km (4:57 / km)
shoes: Brooks 10 #2

Orienteering 12:32 [4] 2.82 km (4:27 / km) +70m 3:57 / km
shoes: Brooks 10 #2

Lugano
A few issues with the map but ok.

Running 16:22 [1] 2.56 km (6:24 / km)
shoes: Brooks 10 #2

5mins of map memory. Including getting confused in the multi-layered train station.

Drills 5:00 [0]

8 PM

Note

Flight 2 hours late. Manchester at 8pm. Home midnight... Least the roads were quiet!

Saturday Apr 7, 2018 #

8 AM

Running 18:11 [1] 3.25 km (5:36 / km)
shoes: Brooks 10 #2

1 PM

Running 17:10 [1] 3.3 km (5:12 / km)
shoes: Brooks 10 #2

Yesterday's hills have destroyed my legs. But not in Italy long so...

Orienteering 21:29 [4] 5.49 km (3:55 / km)
shoes: Brooks 10 #2

Sprintervals round Giubiasco. Pretty smooth.
About 6x3.30mins.

Running 15:57 [1] 3.23 km (4:56 / km)
shoes: Brooks 10 #2

Map memory round the last few longer legs I didn't do as part of session.

3 PM

Running 14:53 [1] 2.89 km (5:09 / km)
shoes: Brooks 10 #2

Orienteering 23:40 [4] 5.39 km (4:23 / km) +130m 3:55 / km
shoes: Brooks 10 #2

Ascona
Another big hill.

Running 16:47 [1] 3.23 km (5:12 / km)
shoes: Brooks 10 #2

More map memory

Friday Apr 6, 2018 #

7 AM

Running 17:25 [1] 3.13 km (5:34 / km)
shoes: Brooks 10 #2

11 AM

Running 13:17 [1] 2.76 km (4:49 / km)
shoes: Brooks 10 #2

inc 90s harder

Drills 5:00 [1]

Running 3:15 [1] 0.67 km (4:51 / km)
shoes: Inov8 X-Talon 190 no.3

Orienteering 16:54 [5] 3.78 km (4:28 / km) +130m 3:49 / km
shoes: Inov8 X-Talon 190 no.3

Swiss Test Race
Novaggio

8th +58s on DHubmann

Close but not close enough to make the Swiss team...

Started well then went up a massive hill and from then on started struggling a bit (was in 4th at halfway). Good to see what I need to work on in the next 4 weeks.

http://3drerun.worldofo.com/2d/?lidstr=20180406_Te...

Running 2:15 [1] 0.35 km (6:26 / km)
shoes: Inov8 X-Talon 190 no.3

Running 17:06 [1] 2.54 km (6:44 / km)
shoes: Brooks 10 #2

4 PM

Running 7:14 [1] 1.2 km (6:02 / km)
shoes: Brooks 10 #2

Running 5:25 [1] 0.9 km (6:01 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 16:17 [4] 4.22 km (3:52 / km) +100m 3:27 / km
shoes: Inov8 X-Talon 212 v3

Sprint Relay with the German Team
Comano

Bad, made some pretty basic errors.

Running 11:32 [1] 1.79 km (6:27 / km)
shoes: Brooks 10 #2

Thursday Apr 5, 2018 #

6 AM

Running 31:25 [1] 7.28 km (4:19 / km)
shoes: Brooks 10 #2

6 PM

Running 50:01 [1] 8.93 km (5:36 / km) +330m 4:44 / km
shoes: Inov8 X-Talon 212 v3

In Switzerland for some pre-European training.

Bit of an explore from my accom. Hilly.

Wednesday Apr 4, 2018 #

8 AM

Running 1:11:10 [2] 16.25 km (4:23 / km)
shoes: Brooks 10 #2

With Duncan round Chester

5 PM

Running 29:34 [1] 6.32 km (4:41 / km)
shoes: Brooks 10 #2

Strength and Conditioning 10:00 [0]

Squat into Jump 12x4
Dynamic Lunges 12x3

Tuesday Apr 3, 2018 #

12 PM

Running 30:49 [1] 6.36 km (4:51 / km)
shoes: Brooks 10 #2

Chester city centre loop

Monday Apr 2, 2018 #

9 AM

Running 16:49 [1] 2.9 km (5:48 / km)
shoes: VJ Bold

Orienteering 29:10 [5] 5.5 km (5:18 / km)
shoes: VJ Bold

JK Relay
1st Leg

Messy. Was completely alone in the lead at one point but then started hunting on the wrong set of pits for 15. As soon as I got back into thee lead another mistake, letting PeterB take the victory on the leg. +40s

Running 17:33 [1] 2.83 km (6:12 / km)
shoes: VJ Bold

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