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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 11, 2008:

activity # timemileskm+m
  Run - Trail 3 3:57:25 28.15(8:26) 45.3(5:14)
  Run - Orienteering2 1:48:35 12.05(9:00) 19.4(5:36) 160
  Run - Road 2 1:00:00 6.09(9:51) 9.8(6:07)
  Circuits1 45:00
  Warm up/down3 40:00 2.8 4.5
  Run - Intervals1 25:00
  Strength exercises1 10:00
  Total7 8:46:00 49.09 79.0 160
averages - sleep:7.3 rhr:49 weight:70.8kg

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Monday Feb 11, 2008 #

Run - Road warm up/down 20:00 [2] 3.8 km (5:16 / km)
shoes: Asics Gel GT 1120 07

Down to Goodwin and back via a loop around Crookes.

Warm up/down warm up/down 15:00 [2]
shoes: Asics Gel GT 1120 07

Circuits 45:00 [4]
rhr:49 slept:7.5 shoes: Asics Gel GT 1120 07

Good session tonight, felt good to start but got quite tired towards the end. Busy and even managed to get Chris and Matt to come along.

Sunday Feb 10, 2008 #

Event: Robin Hood Trophy & Midland Champs
 

Warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Falcons

Better effort today, managed a short warm down jog and some stretching. Nearly missed my start for warming up!

Run - Orienteering race 1:11:21 [5] 13.8 km (5:10 / km) +160m 4:53 / km
shoes: VJ Falcons

Robin Hood Trophy; Sherwood with Budby. Surprisingly nice forest, easily the best NOC area that I've run on. Can't say the same about the mapping. Old Oaks rather randomly mapped and new felling around 3 completely wrong. Map printing was also awful, far to light - could hardly see light green - and some controls hard to find (not help by features being hidden under unbroken lines). All that side it was quite enjoyable, very happy with my running pace (if not my technical pace; lost about 4 minutes) and it was a cracking day to be running. Disappointed not to get under 5mpk though. Scotia had a fairly nippy run to get around in 65.

M21L - Splits

Saturday Feb 9, 2008 #

Run - Orienteering race 37:14 [4] 5.6 km (6:39 / km)
shoes: Inov8

NOC night event. First night event of the year, very rusty but map quite suspect. Lost minutes due to pin punching and no card holder. Nice small forest and an amazing evening. Enjoyed.

Warm up/down warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8

All warm up, got changed straight after running and forgot to jog.

Friday Feb 8, 2008 #

Run - Trail 1:37:00 [3] 18.0 km (5:23 / km)
shoes: Asics Trabuco 10 WR

Stanage/Burbage trail run. Was thinking of doing the city sprint O that danger was planning but decided that I was too tired from last nights intervals. So stuck to the long run plan, but as I haven't done a long run for several weeks I kept it a bit shorter and stayed on trails. Great to be running normally again, had no problem today, was happy trotting along at an easy pace.
http://www.gmap-pedometer.com/?r=1609444

Thursday Feb 7, 2008 #

Run - Intervals intervals 25:00 [4]
shoes: Asics Trabuco 10 WR

Endcliffe Park, 3.46 (1.10) 3.52 (1.16) 3.59 (1.16) 3.50 (1.22) 3.46
Very muddy, ran two loops and waited for partner to finish before starting the next. First intervals in a long, long time, felt very stiff but it was difficult to run due to the bog which is where the field used to be.

Run - Road warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Asics Trabuco 10 WR

Jog down and back to Endcliffe Park and warm up when there.

Strength exercises 10:00 [4]

Wednesday Feb 6, 2008 #

Run - Trail 1:10:20 [3] 13.6 km (5:10 / km)
slept:7.0 weight:70.5kg shoes: Asics Trabuco 10 WR

Loxley hilly run. Felt normal running for the first time since before Christmas. Felt good, though not particularly fast. Cracking day to be out.
http://www.gmap-pedometer.com/?r=1604798

Tuesday Feb 5, 2008 #

Run - Trail 1:10:05 [3] 13.7 km (5:07 / km)
slept:7.5 weight:71kg shoes: Asics Trabuco 10 WR

Rivelin Dam. Hamstrings sore from dynamic lunges last night and took a while to get going. Felt sluggish throughout but ran last hill OK. Slippery trails, but all in all it was grand to be out.

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