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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Apr 29, 2018:

activity # timemileskm+m
  Running12 8:30:19 65.93(7:44) 106.1(4:49) 400
  Orienteering4 1:19:32 11.02(7:13) 17.74(4:29)
  Strength and Conditioning2 1:00:00
  Drills2 20:00
  Total13 11:09:51 76.95 123.84 400
  [1-5]13 11:04:51

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MoTuWeThFrSaSu

Sunday Apr 29, 2018 #

8 AM

Running 1:03:11 [2] 14.79 km (4:16 / km)
shoes: Brooks 10 #2

Went out just before the Chester half marathon started and ran round some of the closed roads. Also went over to Eaton Park.
4 PM

Running 21:49 [1] 4.26 km (5:07 / km)
shoes: Brooks 10 #2

Saturday Apr 28, 2018 #

7 AM

Running 17:21 [1] 3.6 km (4:49 / km)
shoes: Brooks 10 #2

Including 90s harder

Orienteering 17:24 [4] 4.16 km (4:11 / km)
shoes: Brooks 10 #2

Stirling City Centre

Running 15:15 [1] 3.33 km (4:35 / km)
shoes: Brooks 10 #2

A bit with Raymond after I bumped into him on the way home.
1 PM

Orienteering 13:23 [1] 1.77 km (7:34 / km)
shoes: Brooks 10 #2

Fordell Firs

Friday Apr 27, 2018 #

8 AM

Running 1:05:32 [2] 12.89 km (5:05 / km) +400m 4:24 / km
shoes: Kalenji Trail

Dumyat
6 PM

Running 25:43 [1] 4.84 km (5:19 / km)
shoes: Brooks 10 #2

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 115, 115, 115, 120kg
Step Ups 8 x3 - 47.5,47.5,50kg
Walking Lunges 15 x3 12.5,12.5,15kg
Blue Bosu ~10mins

Thursday Apr 26, 2018 #

10 AM

Running 14:23 [1] 2.57 km (5:36 / km)
shoes: Brooks 10 #2

Drills 5:00 [0]
shoes: Brooks 10 #2

Running 3:41 [1] 0.67 km (5:30 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 27:20 [3] 6.49 km (4:13 / km)
shoes: Inov8 X-Talon 212 v3

Erskine Sprintervals
Wet underfoot

Running 11:34 [1] 2.13 km (5:26 / km)
shoes: Inov8 X-Talon 212 v3

12 PM

Running 6:00 [1] 1.03 km (5:50 / km)
shoes: Asics 2

Orienteering 21:25 [4] 5.32 km (4:02 / km)
shoes: Asics 2

Paisley

Running 21:25 [1] 2.96 km (7:14 / km)
shoes: Brooks 10 #2

Wednesday Apr 25, 2018 #

9 AM

Running 1:02:07 [2] 14.37 km (4:19 / km)
shoes: Brooks 10 #2

Tuesday Apr 24, 2018 #

8 AM

Running 40:54 [1] 8.36 km (4:54 / km)
shoes: Brooks 10 #2

Still recovering from the weekend
7 PM

Running 17:10 [1] 3.32 km (5:10 / km)
shoes: Brooks 10 #2

Drills 15:00 [1]

Running 14:31 [4] 5.16 km (2:49 / km)
shoes: Brooks 10 #2

Central
Grass
30s,30s,1min, 2min, 3min, 2min, 1min, 30,30
1min off
Then shuttle runs. 9x23s ish. ~145m

Running 9:00 [3] 1.8 km (5:00 / km)
shoes: Brooks 10 #2

Recovery minutes

Running 17:07 [1] 3.25 km (5:16 / km)
shoes: Brooks 10 #2

Monday Apr 23, 2018 #

9 AM

Running 13:11 [1] 2.44 km (5:24 / km)
shoes: Brooks 10 #2

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 115, 115, 115, 120kg
Step Ups 8 x3 - 47.5,47.5,50kg
Walking Lunges 15 x3 12.5,12.5,15kg
Blue Bosu ~10mins

Running 13:42 [1] 2.38 km (5:45 / km)
shoes: Brooks 10 #2

Testing the MapRun course round the Uni.

Running 13:43 [1] 2.61 km (5:15 / km)
shoes: Brooks 10 #2

4 PM

Running 43:00 [1] 9.34 km (4:36 / km)
shoes: Brooks 10 #2

Carse
A struggle so cut short.

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