Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Sep 16, 2019:

activity

time

miles

Running

3:49:45

26.73

(8:36)

43.01

(5:21)

130

Cycling

2:08:00

Strength and Conditioning

1:35:00

Orienteering

1:29:58

12.74

(7:04)

20.51

(4:23)

Cross Trainer

1:00:00

Drills

10:00

Total

10:12:43

39.47

63.52

130

[1-5]

9:39:43

2:00

0:00

» now

Monday Sep 16, 2019 #

11 AM

Cycling 1:15:00 [1]

Chester
River+Greenway
Lunch at Meadowlea with dad and potter back.

1 PM

Cycling 33:00 [0]

Strength and Conditioning 5:00 [1]

Jumping/DLunges/Hopping
I think

Sunday Sep 15, 2019 #

8 AM

Cycling 20:00 [1]

Static bike. My family I'm staying with have one so thought why not whilst I'm limiting the running.

12 PM

Running 15:17 [1] 2.45 km (6:14 / km)
shoes: VJ Bold 2

Orienteering 34:41 [4] 6.25 km (5:33 / km)
shoes: VJ Bold 2

British Middle
Chinley Churn
7th

Was pretty cautious on downhills, trying not to break myself properly before world cup.

http://www.cix.co.uk/~neper/bmdc19/crse1.htm

Running 18:27 [1] 2.75 km (6:43 / km)
shoes: VJ Bold 2

Saturday Sep 14, 2019 #

Event: British Sprints and Middles weekend

10 AM

Running 15:00 [1] 2.97 km (5:03 / km)
shoes: Brooks 11

Drills 5:00 [1]

Orienteering 13:15 [4] 3.56 km (3:43 / km)
shoes: Brooks 11

British Sprint Qualy
Loughborough

Was a bit late to start after being told by Kris we had loads of time as we were starting at same time...he was even later.

Left hamstring was hurting going to no1...bit worrying. Tried not to stress about it too much and tried not to push too hard, just keeping Kris and Peter in sight (on opposite heats). Couple of minor time losses.

Orienteering 10:31 [3] 1.97 km (5:20 / km)
shoes: Brooks 11

2 PM

Running 16:22 [1] 3.06 km (5:21 / km)
shoes: Brooks 11

Orienteering 13:54 [5] 3.66 km (3:48 / km)
shoes: Brooks 11

British Sprint
Final 8th
Loughborough

So was a bit worried about the hamstring. Did quite a lot of massage on it between heat and final but wasn't convinced it would help.

In fact it was a bit better in the final. But probably wasn't in the best frame of mind at the start and I was just all over the place navigationally - even though I thought that might be the case whilst I stood in the start lanes I wasn't able to take affected action to prevent it.

Running 14:37 [1] 2.55 km (5:44 / km)
shoes: Brooks 11

Friday Sep 13, 2019 #

9 PM

Running 24:08 [1] 4.52 km (5:20 / km)
shoes: Brooks 11

Strength and Conditioning 20:00 [1]

Skipping/DLunges/BoxJumps30"/Ladder
Situps/PressUps/Bosu

Thursday Sep 12, 2019 #

8 AM

Running 20:58 [1] 4.14 km (5:04 / km)
shoes: Brooks 11

8 PM

Running 27:04 [1] 5.21 km (5:12 / km)
shoes: Brooks 11

Strength and Conditioning 10:00 [1]

Skipping/DLunges/Hopping

Wednesday Sep 11, 2019 #

10 AM

Strength and Conditioning 1:00:00 [1]

Half Squats 10x3sets 142.5,142.5,145kg
Step Ups 8x3sets 50,50,52.5kg
Hip Flexor 12,10,8,6 - 18,21,23,25kg
Deadlifts 10,10 25kg (first time since left hip problem)
~ 10mins balancing on ball

3x Skipping x30 / lunges 14kg / ladder?

Cross Trainer 1:00:00 [3]

Tuesday Sep 10, 2019 #

7 AM

Running 17:37 [1] 3.35 km (5:16 / km)
shoes: Brooks 11

Drills 5:00 [1]

Running 10:00 [4] 2.35 km (4:15 / km) +130m 3:20 / km
shoes: Brooks 11

From the bottom by the nursery to above Minewoods

Running 16:19 [1] 3.43 km (4:45 / km)
shoes: Brooks 11

5 PM

Running 17:12 [1] 3.17 km (5:26 / km)
shoes: Brooks 11

Orienteering 6:56 [4] 2.01 km (3:27 / km)
shoes: Brooks 11

Mortonhall
Carcas, Peter, Julien, Grace, Kirstin, LauraK

1. Took the same as the others
2. Took the same as Peter

Running 1:08 [1] 0.19 km (5:58 / km)
shoes: Brooks 11

Orienteering 8:09 [4] 2.37 km (3:26 / km)
shoes: Brooks 11

Orienteering 2:32 [4] 0.69 km (3:40 / km)

Running 15:36 [1] 2.87 km (5:26 / km)
shoes: Brooks 11

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