Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Mar 17, 2008:

	activity	#	time	miles		km		+m
	Run - Orienteering	3	3:36:42	17.71	(12:14)	28.5	(7:36)	845
	Run - Trail	1	1:09:30	8.45	(8:13)	13.6	(5:07)
	Warm up/down	4	57:00	1.86		3.0
	Circuits	1	45:00
	Run - Road	1	29:00	3.23	(8:59)	5.2	(5:35)
	Strength exercises	1	25:00
	Run - Intervals	1	18:00
	Total	7	7:40:12	31.25		50.3		845
averages - sleep:6.5 weight:71kg

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Monday Mar 17, 2008 #

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

Circuits 45:00 [4]
shoes: Asics Gel GT 1120 07

Thought that I'd be tired this evening but was actually okay. Rach apparently changed the order of some exercises but I never noticed - all the nasty parings were still together. New PB of 68 in the bench hop :)

Sunday Mar 16, 2008 #

Warm up/down warm up/down 15:00 [2]
shoes: VJ Falcon 07

Warm up - up and down the path to the start, felt stiff and a little more tired than I expected from yesterday.

Run - Orienteering race 43:02 [5] 6.4 km (6:43 / km) +370m 5:13 / km
shoes: VJ Falcon 07

BUSA relays. Beeley Wood. Thought that this was going to be a beast of a course with the amount of climb, but it actually turned out to quite runnable with no steep hills. Third leg with Andy and Camel having great runs, setting me off about 2 minutes behind Tullie for EUOC 2. Made an arse of two easy controls in the first loop and dropped about 1.15. Ran well for the rest of the course but made little impression on Tullie until he fluffed the 4th last. Saw him, dug in up the hill and just about caught him. Couldn't gain anymore on the decent to the last but noticed him going off line, corrected and nipped past. This seemed to please the boys waiting at the finish :)

Run - Orienteering 20:00 [1] 2.0 km (10:00 / km)
shoes: VJ Falcon 07

Control collecting. A long wait and a heavy 8 stakes to collect, but all easy in such a small area - and a great area it was for a relay as well.

Saturday Mar 15, 2008 #

Event: BUSA

Warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Falcon 07

Run - Orienteering race 1:03:40 [5] 8.9 km (7:09 / km) +475m 5:39 / km
shoes: VJ Falcon 07

BUSA Individual. Stanton Moor. Nice area, rough moor with detailed mine working covered forest around the edges, one big and steep hill bit otherwise runnable. Never felt good but navigated okay apart from two 30 second mistakes when a control circle hid detail that I needed to see. Also had to retie and shoe lace so very annoyed to be be 5th but only 30 seconds off second. Scotia won quite easily in 60.35. Good course, good map and a good day.

C • congrats! 2

Run - Orienteering warm up/down 25:00 [1] 3.0 km (8:20 / km)
shoes: VJ Falcon 07

Control collecting for BUSA

Mens A - Splits

Friday Mar 14, 2008 #

Strength exercises 25:00 [3]

Thursday Mar 13, 2008 #

Run - Road 29:00 [2] 5.2 km (5:35 / km)
shoes: Ascis Gel GT 2110

Jog down and back to Endcliffe Park for EhUOC intervals.

Warm up/down 7:00 [2]
shoes: Ascis Gel GT 2110

Run - Intervals 18:00 [3]
shoes: Ascis Gel GT 2110

ShUOC Intervals in a sticky Endcliffe Park. Short sprints, chasing partners X 12. Took it very easy but good to get loosened out.
1.07 (0.28), 0.49 (0.29), 1.07 (0.28), 0.53 (0.32), 1.09 (0.32), 0.51 (0.31), 1.09 (0.31), 0.52 (0.30), 1.06 (0.33), 0.49 (0.33), 1.04 (0.33), 0.51

Wednesday Mar 12, 2008 #

Run - Orienteering 35:00 [2] 4.1 km (8:32 / km)
shoes: VJ Falcons

Loxley training event with ShUOC. Hung 2/3 of the controls and trotted around the rest of the course. No omph at all.

Run - Orienteering 30:00 [3] 4.1 km (7:19 / km)
shoes: VJ Falcons

Loxley training event with ShUOC. Map with no paths on, control picking for most of it, got into the rhythm and felt more energetic, worth while exercise.

Tuesday Mar 11, 2008 #

Run - Trail 1:09:30 [3] 13.6 km (5:07 / km)
slept:6.5 weight:71kg shoes: Asics Trabuco 10 WR

Rivelin dam anti-clock with Matt. Wet and slippery and quads dead from last nights bench-hops. First hill killed them but felt a bit better on the way back.

C • climbing tomorrow? normal t... 4

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