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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Oct 13, 2019:

activity # timemileskm+m
  Cross Trainer4 3:35:00
  Running10 3:29:51 26.27(7:59) 42.27(4:58)
  Orienteering6 1:39:28 14.22(7:00) 22.88(4:21)
  Strength and Conditioning2 1:20:00
  Drills3 13:00
  Total15 10:17:19 40.48 65.15

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MoTuWeThFrSaSu

Sunday Oct 13, 2019 #

10 AM

Running 10:27 [1] 2.03 km (5:09 / km)
shoes: Asics Trail Shoe

Drills 5:00 [1]

Orienteering 9:29 [4] 2.43 km (3:54 / km)
shoes: Asics Trail Shoe

KO Qualy
Vejen V

Running 9:02 [1] 1.73 km (5:13 / km)
shoes: Asics Trail Shoe

1 PM

Running 11:18 [1] 2.16 km (5:14 / km)
shoes: Asics Trail Shoe

Drills 3:00 [1]

Orienteering 5:36 [4] 1.64 km (3:25 / km)
shoes: Asics Trail Shoe

Vejen C
KO QF
Others set off very fast, didn't want to chance trying to run that fast. Ended up 5th.

Running 4:37 [1] 0.85 km (5:26 / km)
shoes: Asics Trail Shoe

3 PM

Running 5:05 [1] 0.89 km (5:43 / km)
shoes: Asics Trail Shoe

Orienteering 4:54 [4] 1.36 km (3:36 / km)
shoes: Asics Trail Shoe

SF

Running 8:10 [1] 1.32 km (6:11 / km)
shoes: Asics Trail Shoe

Orienteering 6:50 [1] 1.38 km (4:57 / km)
shoes: Asics Trail Shoe

Saturday Oct 12, 2019 #

2 PM

Running 18:19 [1] 3.86 km (4:45 / km)
shoes: Asics Trail Shoe

Drills 5:00 [1]

Orienteering 18:10 [4] 4.48 km (4:03 / km)
shoes: Asics Trail Shoe

Haderslev
Not running full pace but still made some mistakes.
Lost 30s on 4 as the gate was closed (but not locked).
3 PM

Running 17:28 [2] 3.58 km (4:53 / km)
shoes: Asics Trail Shoe

Friday Oct 11, 2019 #

10 AM

Running 5:00 [1] 0.89 km (5:37 / km)
shoes: Brooks 11

Orienteering 22:59 [2] 4.82 km (4:46 / km)
shoes: Brooks 11

Grindsted
4 PM

Orienteering 31:30 [2] 6.77 km (4:39 / km)
shoes: Asics Trail Shoe

Grindsted

Thursday Oct 10, 2019 #

Note

To denmark
10 AM

Cross Trainer 30:00 [4]

6x5mins
1min off

Cross Trainer 19:00 [1]

Wednesday Oct 9, 2019 #

9 AM

Running 24:45 [1] 5.02 km (4:56 / km)
shoes: Brooks 11

Strength and Conditioning 30:00 [1]

Half Squats 10x3sets 140,142.5,145kg
Step Ups 8 on each leg x 2sets left 20,30kg, right 50,52.5kg
Lunges (forward and back) 3x3x4 6,10,8kg dumbbells
~ 10mins balancing on ball
4 PM

Running 25:08 [2] 5.91 km (4:15 / km)
shoes: Brooks 11

Easy to the chip shop then slighly harder up to minewoods and looped back home.
9 PM

Cross Trainer 46:00 [2]

Tuesday Oct 8, 2019 #

8 AM

Running 40:03 [1] 8.17 km (4:54 / km)
shoes: Brooks 11

7 PM

Cross Trainer 16:00 [5]

4x4mins
1min off
Maybe not quite as high a HR as I hoped but still hard work.

Cross Trainer 44:00 [3]

Monday Oct 7, 2019 #

9 AM

Running 30:29 [1] 5.86 km (5:12 / km)
shoes: Brooks 11

Strength and Conditioning 50:00 [1]

Half Squats 10x3sets 140,142.5,145kg
Step Ups 8 on each leg x 2sets left 20,30kg, right 50,52.5kg
Deadlifts 10x3sets - 35kg
Hip Flexors 12,8,6,4 14,16,18,21kg (reduced)
~ 10mins balancing on ball
~ankle outward rotation 3x20

3x Skipping x160 / lunges 8kg dumbells / box jumps
7 PM

Cross Trainer 1:00:00 [1]

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