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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Mar 22, 2020:

activity # timemileskm+m
  Running9 5:39:01 44.35(7:39) 71.38(4:45)
  Cross Trainer3 2:50:00
  Cycling2 2:19:00
  Strength and Conditioning3 1:35:00
  Orienteering1 42:39 3.11(13:44) 5.0(8:32)
  Total14 13:05:40 47.46 76.38

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MoTuWeThFrSaSu

Sunday Mar 22, 2020 #

10 AM

Running 24:00 [4] 5.31 km (4:31 / km)
shoes: Brooks Ghost 12

Blairforkie / Pendreich Road hill reps
6x4mins
First 4 also with 2mins hard downhill
~35-60s rest

Running 8:00 [3] 2.56 km (3:08 / km)
shoes: Brooks Ghost 12

Hard Downs

Running 34:46 [1] 7.87 km (4:25 / km)
shoes: Brooks Ghost 12

6 PM

Running 20:55 [1] 4.12 km (5:05 / km)
shoes: Brooks Ghost 12

Saturday Mar 21, 2020 #

8 AM

Running 1:10:40 [2] 13.29 km (5:19 / km)
shoes: Brooks Cascadia 7

5 PM

Cycling 1:08:00 [1]

Loop through Kinbuck

Friday Mar 20, 2020 #

8 AM

Running 45:44 [2] 8.88 km (5:09 / km)
shoes: Brooks Cascadia 7

9 PM

Strength and Conditioning 30:00 [1]

Squats. 12x3 10kg from floor to ceiling
Lunges 8x3 5kg dumbells
Hip flexor 8x3 - with band
Situps/TwistedSUps/Pressups 10/10/10 x3

Thursday Mar 19, 2020 #

10 AM

Running 25:00 [4] 7.29 km (3:26 / km)
shoes: Brooks Ghost 12

5x5mins
1min off
Carse Road
Busier than normal...

Running 29:03 [1] 5.97 km (4:52 / km)
shoes: Brooks Ghost 12

5 PM

Cycling 1:11:00 [1]

Doune and Dunblane

Wednesday Mar 18, 2020 #

8 AM

Running 24:20 [1] 5.05 km (4:49 / km)
shoes: Brooks Ghost 12

6 PM

Running 3:30 [1] 0.64 km (5:28 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 42:39 [2] 5.0 km (8:32 / km)
shoes: Inov8 X-Talon 212 v3

Tuesday Mar 17, 2020 #

9 AM

Running 14:02 [1] 2.77 km (5:04 / km)
shoes: Brooks Ghost 12

Cross Trainer 30:00 [4]

6x5mins
1min off

Cross Trainer 10:00 [1]

Running 13:24 [1] 2.63 km (5:06 / km)
shoes: Brooks Ghost 12

5 PM

Running 12:48 [1] 2.53 km (5:04 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 20:00 [1]

Gym is closing today so decided to do few weights.

Squats 8x3 - 80-90kg
Hip Flexors 12,8,6,4 21,23,25,27kg
Resisted ankle rotations
Split squats 8x3 40kg
Hamstring - Leg Curl Machine - 8x3 single 32,34,36kg

Cross Trainer 30:00 [4]
shoes: Brooks Ghost 12

10,8,6,4,2mins
1min off
HR bit low, must be tired

Cross Trainer 10:00 [1]

Running 12:49 [1] 2.47 km (5:11 / km)
shoes: Brooks Ghost 12

Monday Mar 16, 2020 #

8 AM

Strength and Conditioning 45:00 [1]

Half Squats 10,8,6,4 - ~135-142.5kg
Hip Flexors 12,8,6,4 21,23,25,27kg
~10mins bosu jumping
Jumping Squats 6x3 40kg
Hamstring - Leg Curl Machine - 8x3 single 32,34,36kg
Lunges 12x3 8,8,10kg dumbells
4 PM

Cross Trainer 1:30:00 [1]

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