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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jan 27, 2019:

activity # timemileskm+m
  Running11 5:17:15 39.97(7:56) 64.32(4:56)
  Orienteering5 3:02:47 16.7(10:57) 26.88(6:48)
  Cross Trainer4 2:41:42 1.69 2.72
  Strength and Conditioning3 1:25:00
  Total15 12:26:44 58.36 93.92

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MoTuWeThFrSaSu

Sunday Jan 27, 2019 #

9 AM

Running 19:00 [1] 3.65 km (5:12 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 17:00 [1] 1.9 km (8:57 / km)
shoes: Inov8 X-Talon 212 v3

10 AM

Orienteering 37:00 [1] 4.0 km (9:15 / km)
shoes: Inov8 X-Talon 212 v3

1 PM

Running 15:04 [1] 2.05 km (7:21 / km)
shoes: Inov8 X-Talon 212 v3

5 PM

Running 13:22 [1] 2.58 km (5:11 / km)
shoes: Asics Nimbus 18

Cross Trainer 20:00 [4]

4x5mins

Cross Trainer 8:00 [1]

Running 15:38 [1] 2.92 km (5:21 / km)
shoes: Asics Nimbus 18

Saturday Jan 26, 2019 #

11 AM

Orienteering 1:06:00 [1] 8.1 km (8:09 / km)
shoes: VJ Bold

Tentmuir
Coaching
2 PM

Running 29:00 [1] 5.3 km (5:28 / km)
shoes: Inov8 X-Talon 212 v3

Dundee

Friday Jan 25, 2019 #

9 AM

Running 12:41 [1] 2.54 km (5:00 / km)
shoes: Asics Nimbus 18

Cross Trainer 20:00 [4]

4x5mins

Cross Trainer 11:00 [1]

Running 13:29 [1] 2.71 km (4:59 / km)
shoes: Asics Nimbus 18

6 PM

Running 15:49 [1] 3.06 km (5:10 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 24:55 [4] 6.04 km (4:08 / km)
shoes: Inov8 X-Talon 212 v3

Big Weekend - FWTN

Running 10:12 [1] 1.88 km (5:26 / km)
shoes: Inov8 X-Talon 212 v3

Thursday Jan 24, 2019 #

9 AM

Strength and Conditioning 35:00 [1]

Half Squats 10x3sets 100,100,105kg
Step Ups 8x3sets 30kg
Deadlifts 10x3sets 30,30,35kg / Hip Flexors 3x10 - 7kg
Medicine Ball balancing (~5mins) + lunges onto bosu (~5mins)

Wednesday Jan 23, 2019 #

8 AM

Running 30:57 [1] 6.43 km (4:49 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 20:00 [1]

Medicine Ball balancing (~5mins) + lunges onto bosu (~5mins)
3x 10 situps, 10 twisted situps, 10 pressups
3 x side/front planks (~2mins each set)
6 PM

Running 8:33 [1] 1.25 km (6:50 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 37:52 [4] 6.84 km (5:32 / km)
shoes: VJ Bold

Doune Ponds Night Event
Misread map, headed for 26 not 2...

Running 8:14 [1] 1.4 km (5:53 / km)
shoes: VJ Bold

Tuesday Jan 22, 2019 #

8 AM

Running 50:53 [2] 11.63 km (4:23 / km)
shoes: Asics Nimbus 18

Icy. But within 20 mins it was no longer a problem. Due to the snow that started falling providing some grip!
8 PM

Running 12:29 [1] 2.6 km (4:48 / km)
shoes: Asics Nimbus 18

Icy

Cross Trainer 25:00 [4]

5x5mins
1min off

Cross Trainer 20:00 [1]

Cross Trainer 12:42 [1] 2.72 km (4:40 / km)
shoes: Asics Nimbus 18

Monday Jan 21, 2019 #

8 AM

Running 1:01:54 [2] 14.32 km (4:19 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 30:00 [1]

Half Squats 10x3sets 100,100,105kg
Step Ups 8x3sets 30kg
Deadlifts 10x3sets 30,30,35kg
Medicine Ball balancing (~5mins) + lunges onto bosu (~5mins)
9 PM

Cross Trainer 45:00 [2]

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