Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Dec 23, 2018:

activity	#	time	miles		km		+m
Running	12	8:49:51	58.06	(9:08)	93.44	(5:40)	800
Orienteering	4	54:23	7.56	(7:11)	12.17	(4:28)
Drills	3	15:00
Total	12	9:59:14	65.62		105.61		800

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Sunday Dec 23, 2018 #

10 AM

Running 17:55 [1] 3.11 km (5:46 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Orienteering 13:10 [5] 3.04 km (4:20 / km)
shoes: Invo8 F-lite

Asian Champs
Sprint
Sheung Shui Heung
Nice area. Average performance
Slippy.

Running 30:38 [1] 6.3 km (4:52 / km)
shoes: Asics Nimbus 18

Saturday Dec 22, 2018 #

9 AM

Running 58:16 [1] 7.97 km (7:19 / km)
shoes: Asics Trail Shoe

To metro
Then Up Lion's Rock (walking, steep!), long the ridge to radio towers, down to event centre at YHA and back to hotel.

Friday Dec 21, 2018 #

8 AM

Running 1:08:46 [2] 15.71 km (4:23 / km)
shoes: Asics Nimbus 18

From Hotel
40 min run turned into a bit longer...saw a reservoir so ran to the top of the dam, then decided I could make a loop of it which turned out to be a bit longer again.

8 PM

Running 42:27 [1] 8.41 km (5:03 / km)
shoes: Asics Nimbus 18

Hong Kong

Thursday Dec 20, 2018 #

7 AM

Running 10:03 [1] 1.51 km (6:39 / km)
shoes: Asics Nimbus 18

9 AM

Running 15:48 [1] 2.67 km (5:55 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Orienteering 11:56 [5] 2.94 km (4:04 / km)
shoes: Inov8 X-Talon 210

The final race in China.
Urban, Forest + Park
Plus one big fake waterfall (they turn it off at night!).

Running 1:39:54 [1] 11.55 km (8:39 / km) +800m 6:25 / km
shoes: Asics Nimbus 18

20min warm down turned into 100mins...
Running up the hill by the waterfall. 9999 steps apparently!

Wednesday Dec 19, 2018 #

9 AM

Running 34:20 [1] 6.6 km (5:12 / km)
shoes: Asics Nimbus 18

5 PM

Running 20:24 [1] 3.75 km (5:26 / km)
shoes: Asics Nimbus 18

New Hotel - Spa Resort

Tuesday Dec 18, 2018 #

9 AM

Running 13:54 [1] 2.72 km (5:07 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Orienteering 17:35 [1] 3.65 km (4:49 / km)
shoes: Invo8 F-lite

WRE

Fantastic area and course.

Was an ok performance. Probably deteriorated slightly when I caught Oystein, must to better!

Running 10:24 [1] 1.58 km (6:35 / km)
shoes: Asics Nimbus 18

3 PM

Running 15:15 [1] 2.91 km (5:14 / km)
shoes: Asics Nimbus 18

Some faster o stuff.

Orienteering 11:42 [5] 2.54 km (4:36 / km)
shoes: Invo8 F-lite

Running 9:44 [1] 1.59 km (6:07 / km)
shoes: Asics Nimbus 18

Monday Dec 17, 2018 #

7 AM

Running 45:17 [2] 10.71 km (4:14 / km)
shoes: Asics Nimbus 18

Down and round the lake in the town.

4 PM

Running 36:46 [2] 6.35 km (5:47 / km)
shoes: Asics Nimbus 18

New hotel
Bit of orienteering on map just across pond from hotel.

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