Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Dec 15, 2019:

activity

time

miles

Running

11:52:56

90.34

(7:53)

145.39

(4:54)

Strength and Conditioning

2:25:00

Orienteering

29:45

3.0

(9:56)

4.82

(6:10)

150

Drills

7:00

Total

14:54:41

93.34

150.21

150

2:52

0:00

» now

Sunday Dec 15, 2019 #

9 AM

Running 1:12:43 [2] 15.28 km (4:46 / km)
shoes: Brooks 11

10 AM

Running 21:57 [1] 4.16 km (5:17 / km)
shoes: Brooks Ghost 12

Saturday Dec 14, 2019 #

9 AM

Running 1:05:50 [1] 12.69 km (5:11 / km)
shoes: Brooks Ghost 12

Dodgy ankle after yesterday's track session. Feels like I've sprained it but I haven't...

4 PM

Running 39:11 [1] 8.56 km (4:35 / km)
shoes: Brooks Ghost 12

Friday Dec 13, 2019 #

9 AM

Running 26:48 [1] 5.01 km (5:21 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 55:00 [1]

Squats 10,8,6,4 - 82.5,85,87.5,90kg
Hip Flexors 12,8,6,4 21,23,25,27kg
Split Squats 8x3 45,45,47.5kg
~10mins ball balancing
Deadlifts 8x3 45,45,47.5kg
~ankle outward rotation 5x20
Single Leg Romanian Deadlifts 8x3 20kg
Hamstring - Leg Curl Machine - 8x3 single 29,32,34kg

3 PM

Running 35:08 [1] 6.54 km (5:22 / km)
shoes: Brooks Ghost 12

Drills 7:00 [1]

Running 5:33 [5] 2.1 km (2:39 / km)
shoes: Asics Trail Shoe

7x300m
49.1,47.2,47.1,47.1,47.5,48.3,48.2
~2.50 recovery

Much lactate.

Running 15:47 [1] 2.64 km (5:59 / km)
shoes: Brooks Ghost 12

8 PM

Running 26:56 [1] 5.5 km (4:54 / km)
shoes: Brooks Ghost 12

Thursday Dec 12, 2019 #

9 AM

Running 31:28 [1] 5.85 km (5:23 / km)
shoes: Brooks 11

Johnshaven

8 PM

Running 1:09:32 [1] 13.73 km (5:04 / km)
shoes: Brooks Ghost 12

Very easy after 7hours of mapping and 4 hours of driving.

Wednesday Dec 11, 2019 #

9 AM

Running 33:07 [1] 6.4 km (5:10 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 40:00 [1]

Squats 10,8,6,4 - 82.5,85,87.5,90kg
Step Ups 8x3 45,47.5,47.5kg
~10mins ball balancing
Single Leg Romanian Deadlifts 8x3 15kg
~ankle outward rotation 5x20
Hamstring - Leg Curl Machine - 8x3 single 29,32,34kg
Jumps / Bosu Hops / Lunges 6x2x3 8,8,10kg

5 PM

Running 10:40 [1] 1.91 km (5:35 / km)
shoes: Brooks 11

Running 17:32 [1] 2.84 km (6:10 / km)
shoes: Inov8 X-Talon 212 v4

Orienteering 29:45 [4] 4.82 km (6:10 / km) +150m 5:20 / km
shoes: Inov8 X-Talon 212 v4

Minewoods
Good turnout tonight at the front end. Thought I'd lost GG and Spongey going into the second gaffle but back together after the butterfly. Sprint finish, got beaten by Spongey for the second time in 10 days!

Running 11:23 [1] 1.19 km (9:34 / km)
shoes: Inov8 X-Talon 212 v4

Running 10:03 [1] 1.78 km (5:39 / km)
shoes: Brooks 11

Tuesday Dec 10, 2019 #

9 AM

Running 1:00:01 [1] 13.08 km (4:35 / km)
shoes: Brooks 11

Raining

3 PM

Running 1:00:04 [1] 13.15 km (4:34 / km)
shoes: Brooks 11

Carse
Raining
Some flooding
+2.5kg

Monday Dec 9, 2019 #

7 AM

Running 27:07 [1] 5.16 km (5:15 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 50:00 [1]

Squats 10,8,6,4 - 80,82.5,85,87.5kg
Hip Flexors 12,8,6,4 21,23,25,27kg
Split Squats 8x3 45,45,47.5kg
~10mins ball balancing
Deadlifts 8x3 45kg
~ankle outward rotation 5x20
Hamstring - Leg Curl Machine - 8x3 single 29,32,34kg

2 PM

Running 35:00 [4] 10.46 km (3:21 / km)
shoes: Brooks Ghost 12

10,5,5,5,5,5
1min off
Carse Road

Running 37:06 [1] 7.36 km (5:02 / km)
shoes: Brooks Ghost 12

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