Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Sep 1, 2019:

activity

time

miles

Running

5:02:17

40.03

(7:33)

64.42

(4:42)

Cycling

4:32:50

Cross Trainer

3:48:00

Strength and Conditioning

2:27:00

Orienteering

39:31

6.08

(6:30)

9.78

(4:02)

Drills

10:00

Total

16:39:38

46.11

74.2

[1-5]

15:38:38

3:28

0:00

» now

Sunday Sep 1, 2019 #

9 AM

Cycling 1:07:00 [1]

Chester-Heswall

12 PM

Cycling 23:00 [1]

To Net's Cafe to meet Dad

Cycling 51:00 [0]

With dad

4 PM

Running 1:02:38 [2] 15.02 km (4:10 / km)
shoes: Asics Trail Shoe

Round the old golf course

Strength and Conditioning 5:00 [0]

Saturday Aug 31, 2019 #

10 AM

Cycling 59:00 [1]

Chester
Windy

Running 21:14 [1] 4.32 km (4:55 / km)
shoes: Asics Trail Shoe

Strength and Conditioning 7:00 [1]

Jumping/DLunges/Hopping

1 PM

Running 16:31 [1] 3.22 km (5:08 / km)
shoes: Inov8 X-Talon 212 v4

Orienteering 16:26 [4] 3.7 km (4:26 / km)
shoes: Inov8 X-Talon 212 v4

Deeside 50th Birthday Party
Alyn Waters
Clock Relay
In a team with dad. Took the victory!

Running 1:56 [1] 0.35 km (5:31 / km)
shoes: Inov8 X-Talon 212 v4

Running 10:00 [4] 2.59 km (3:52 / km) +25m 3:41 / km
shoes: Inov8 X-Talon 212 v4

Extra

Running 15:39 [1] 2.85 km (5:29 / km)
shoes: Inov8 X-Talon 212 v4

Friday Aug 30, 2019 #

10 AM

Strength and Conditioning 40:00 [1]

Half Squats 10x3sets 140,140,142.5kg
Step Ups 8x3sets 50kg
Hip Flexor 12,10,8,6 - 18,21,23,25kg
~ 10mins balancing on ball

3x Skipping x30 /lunges 12f.12b 12kg / box jumps x6 24,24,30" - and down with jump

Cross Trainer 1:30:00 [2]

Thursday Aug 29, 2019 #

8 AM

Running 14:55 [1] 2.69 km (5:33 / km)
shoes: Brooks 11

Strength and Conditioning 10:00 [1]

Cross Trainer 30:00 [1]

Running 15:15 [1] 2.9 km (5:16 / km)
shoes: Brooks 11

6 PM

Running 1:00:12 [2] 13.23 km (4:33 / km)
shoes: Inov8 X-Talon 212 v4

Around the Allan to Dunblane.

Wednesday Aug 28, 2019 #

10 AM

Strength and Conditioning 40:00 [1]

Half Squats 10x3sets 140kg
Step Ups 8x3sets 47.5,47.5,50kg
~ 15mins balancing on ball

3x Skipping x30 /lunges 12f.12b 12kg / box jumps x6 24,24,30" - and down with jump

Cross Trainer 35:00 [1]

6 PM

Running 15:17 [1] 2.96 km (5:10 / km)
shoes: Brooks 11

Drills 5:00 [0]

Orienteering 8:10 [4] 2.21 km (3:42 / km)
shoes: Brooks 11

Craigleath / Dean Village
KO
With Peter, Laura, Jonny and Kirstin

1 - Took B. Fairly straightforward area.
2 - Took B. Dean Village - not sure I've ever been here. Really good, especially for head to head. Guys all picked the same option, though I missed optimum routechoice on long leg until the others went that way and was then a bit behind on the nav and lost contact with them until I took a better route later on.
3 - Straight. Got a bit confused which circle I was going to next on #3 but stuck with the others and eventually worked it out.

Running 5:12 [1] 0.73 km (7:07 / km)
shoes: Brooks 11

Orienteering 7:31 [4] 1.97 km (3:49 / km)
shoes: Brooks 11

Running 2:33 [1] 0.39 km (6:32 / km)
shoes: Brooks 11

Orienteering 7:24 [4] 1.9 km (3:54 / km)
shoes: Brooks 11

Running 7:34 [1] 1.37 km (5:31 / km)
shoes: Brooks 11

Tuesday Aug 27, 2019 #

8 AM

Cycling 1:12:50 [1]

8 PM

Cross Trainer 1:00:00 [2]

Monday Aug 26, 2019 #

10 AM

Strength and Conditioning 45:00 [1]

Half Squats 10x3sets 140kg
Step Ups 8x3sets 47.5,47.5,50kg
Hip Flexor 12,10,8,6 - 18,21,23,25kg
~ 10mins balancing on ball

3x Skipping x30 /lunges 12f.12b 12kg / box jumps x6 24" - and down with jump

3 PM

Running 15:32 [1] 3.17 km (4:54 / km)
shoes: Brooks 11

Drills 5:00 [1]

Cross Trainer 10:00 [4]

2x5mins

Cross Trainer 3:00 [1]

Running 15:00 [4] 4.29 km (3:30 / km)
shoes: Brooks 11

Uni Loch

Running 2:00 [5] 0.37 km (5:24 / km) +35m 3:40 / km
shoes: Brooks 11

2mins up Sherriffmuir Road

Running 20:49 [1] 3.97 km (5:15 / km)
shoes: Brooks 11

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