Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jan 5, 2020:

activity	#	time	miles		km		+m
Running	14	9:35:10	67.39	(8:32)	108.46	(5:18)	330
Orienteering	4	3:05:24	20.48	(9:03)	32.96	(5:38)
Strength and Conditioning	2	35:00
Total	15	13:15:34	87.87		141.42		330

2:21

0:00

» now

Sunday Jan 5, 2020 #

10 AM

Running 1:38:28 [2] 20.08 km (4:54 / km)
shoes: Brooks Cascadia 6

Round the loop to the north of Dullstroom.

Running with Oystein. Caught some Finns and Florian. Ran with them for a bit. Then caught Elena and Alexandra and ran with them for a bit before going a bit harder in last 8km.

5 PM

Running 23:41 [1] 4.63 km (5:07 / km)
shoes: Brooks Ghost 12

Cruise round town

Strength and Conditioning 10:00 [1]

Situps, pressups, calf raises

Saturday Jan 4, 2020 #

9 AM

Running 39:40 [1] 8.19 km (4:51 / km)
shoes: Brooks Ghost 12

Dullstroom
Back along the railway.
Staying just up from the backpackers place we were at last time.

5 PM

Running 1:15:32 [2] 17.48 km (4:19 / km) +330m 3:57 / km
shoes: Brooks Ghost 12

Other were doing a interval session so I went with them to the Machadodorp Road. Then ran along a dirt road NE till I hit another road which I followed back to Dullstroom. Though that road might be dirt as well but it was tarmac and pretty undulating. So slightly harder than I anticipated but still nice to run a new route.

Friday Jan 3, 2020 #

7 AM

Running 30:00 [1] 5.59 km (5:22 / km)
shoes: Brooks Ghost 12

Forest north of Graskop

10 AM

Running 15:09 [1] 2.75 km (5:31 / km)
shoes: Inov8 X-Talon 212 v4

So Hot. Dropped down to Hazyview (about 1500m to 500m). 30-35 degrees and with a burning sun.

Orienteering 17:44 [5] 4.26 km (4:10 / km)
shoes: Inov8 X-Talon 212 v4

Kruger Park Lodge
Day 5

Golf Course with housing round the edge. Interesting.

Ran through a small olive green patch though so disqualified myself. Probably only gained 2secs doing it.

Running 17:30 [1] 3.1 km (5:39 / km)
shoes: Inov8 X-Talon 212 v4

Thursday Jan 2, 2020 #

7 AM

Running 32:56 [1] 6.04 km (5:27 / km)
shoes: Brooks Ghost 12

Checked out the Natural Bridge then into the forest to NW of Graskop

10 AM

Running 15:14 [1] 2.8 km (5:26 / km)
shoes: Inov8 X-Talon 212 v4

Orienteering 1:02:36 [4] 9.66 km (6:29 / km)
shoes: Inov8 X-Talon 212 v4

London Plantation
Day 4

Felt like hard work today. More hills, bit more open/felled areas (so more heat and more undergrowth / brashings).

Also managed to get to a new level of suburn (even with suncream and most of race still in forest) - got lots of small blisters / water bubbles under my skin where I got burnt on the first day. Very weird but never painful.

4 PM

Running 31:00 [1] 3.6 km (8:37 / km)
shoes: Inov8 X-Talon 212 v4

Blyde River Canyon Resort

Running on some trails with Oystein near to the Three Rondavels.

Wednesday Jan 1, 2020 #

10 AM

Running 1:06:30 [1] 11.11 km (5:59 / km)
shoes: Brooks Cascadia 6

Jock of the Bushveld Trail on the East side of Graskop.

4 PM

Strength and Conditioning 25:00 [1]

Squats
Dynamic Lunges
PressUps
Situps
Hamsting raises with feet on seat

Tuesday Dec 31, 2019 #

8 AM

Running 31:01 [1] 5.93 km (5:14 / km)
shoes: Brooks Ghost 12

11 AM

Running 11:42 [1] 2.06 km (5:41 / km)
shoes: Inov8 X-Talon 212 v4

Orienteering 1:09:30 [3] 12.56 km (5:32 / km)
shoes: Inov8 X-Talon 212 v4

Day 3
Waterval North

Similiar to yesterday. Mix of fast forest with pits and rootstocks. Then open rocky areas.

Running 14:49 [1] 2.81 km (5:16 / km)
shoes: Inov8 X-Talon 212 v4

Monday Dec 30, 2019 #

8 AM

Running 32:09 [1] 5.8 km (5:33 / km)
shoes: Brooks Ghost 12

Forests tracks from Graskop

10 AM

Running 15:27 [1] 2.54 km (6:05 / km)
shoes: Inov8 X-Talon 212 v4

Orienteering 35:34 [4] 6.48 km (5:29 / km)
shoes: Inov8 X-Talon 212 v4

Day 2
Middle WRE
Waterval North

Fast, fairly easy forest then onto some open rocky terrain similar to yesterday.

Pushed a bit harder. Again HR was higher than I expected.

Running 24:22 [1] 3.95 km (6:10 / km)
shoes: Inov8 X-Talon 212 v4

« Earlier | Later »