Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Nov 28, 2010:

	activity	#	time	miles		km		+m
	Run - Orienteering	6	4:19:47	15.1		24.3		865	41 /	50c	82%
	Run - Trail	4	3:37:35	22.25	(9:47)	35.8	(6:05)	520
	Circuits	1	30:00
	Physio exercises	1	16:00
	Warm up/down	1	15:00	0.93	(16:06)	1.5	(10:00)	25
	Total	12	8:58:22	38.28		61.6		1410	41 /	50c	82%
averages - weight:69.6kg

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Sunday Nov 28, 2010 #

11 AM

Run - Trail warm up/down 14:00 [2] 2.5 km (5:36 / km)
(injured) shoes: VJ Falcons 09

Well cold morning so did a fairly decent warm up.

1 PM

Run - Orienteering race 1:08:33 [5] *** 11.3 km (6:04 / km) +70m 5:53 / km
spiked:22/27c (injured) shoes: VJ Falcons 09

COC Portumma. Been a good while since I was here or done a Connacht Champs. Was expecting a terrible map (duly delivered) but was hoping for some decent planning. But this wasn’t delivered either and we spent way too long on roads, which is a shame when there were actually some nice bits of forest that we never saw. Happy with my running progression but legs pretty sore from the pounding and my back knackered.

2 PM

Run - Trail warm up/down 35:00 [1] 4.5 km (7:47 / km) +50m 7:22 / km
(injured) shoes: VJ Falcons 09

Needed a good warm down due to the nature of the race, but did more than I was intending as I got carried away following some very nice trails through the woods.

M21 - Splits

Saturday Nov 27, 2010 #

11 AM

Run - Orienteering 45:00 [1] 2.2 km (20:27 / km) +70m 17:39 / km
(injured) shoes: VJ Falcons 09

Hanging controls. Took somewhat longer than it should have due to the ground bearing little resemblance to the map – mapped using 2m LiDAR but with virtually no field work. Eventually sussed out what was on the map and what to ignore (and what was just wrong) and hung the controls high. Very cold.

12 PM

Run - Orienteering 1:20:00 [2] 7.5 km (10:40 / km) +350m 8:39 / km
(injured) shoes: VJ Falcons 09

Shadowing various juniors (did the same course two and a half times - 5 outings in all). Some good bits, some not so, but all able, just need more practice. Lots of stopping and starting so just about kept warm – reading the map on the run and control flow need to be practiced by all.

3 PM

Run - Orienteering 7:00 [3] 0.8 km (8:45 / km) +35m 7:11 / km
(injured) shoes: VJ Falcons 09

Collected a few controls – at last an opportunity to stretch my legs a bit!

Friday Nov 26, 2010 #

1 PM

Run - Trail 1:11:30 [2] 12.0 km (5:58 / km) +220m 5:27 / km
(injured) shoes: Adidas Kanadia TR2

Around Burbage with GG, kept to the edge of the moor and took a few new trods around Surprise View Quarries. Nice and easy pace. Cold but amazingly clear.

2 PM

Physio exercises 16:00 [1]
(injured)

Thursday Nov 25, 2010 #

2 PM

Run - Trail 1:37:05 [3] 16.8 km (5:47 / km) +250m 5:23 / km
weight:69kg (injured) shoes: Adidas Kanadia TR2

Back Tor and Abbey Brook from Moscar with Ash. Cold. Well cold in fact and the ground was frozen and icy with a dandruff covering of snow. Threatened throughout to add to this total but never quite managed it. Felt dead for most of the run (hamstrings tired from the lunges last night), especially the last 30.

7 PM

Run - Orienteering 39:14 [4] *** +240m
spiked:19/23c (injured) shoes: VJ Falcons 09

Night O on Wincobank. New map by OJ (at least it hasn’t been used since I was ya boy) and a very enjoyable course also planned by the man. Some lovely open woods and detailed housing (and plenty of climb) gave a good variety and I had a fun run changing positions with Mr A for much of it (he seemed to be much better at spotting the flags than I was!). Somewhat rusty at the old night O business and never really flowed properly (had no plan at all for 6) so happy not to make much in the way of mistakes other than missing the flags (unlike GG!).

8 PM

Run - Orienteering warm up/down 20:00 [2] 2.5 km (8:00 / km) +100m 6:40 / km
(injured) shoes: VJ Falcons 09

Quick warm up (it was cold) and a long climb up to the top of the hill to collect the far controls after.

Wednesday Nov 24, 2010 #

7 PM

Warm up/down 15:00 [1] 1.5 km (10:00 / km) +25m 9:14 / km
(injured) shoes: Asics 1150 (2010)

Jog down and back, warm up there and a rather fun if slightly unconventional game of tag.

Circuits 30:00 [3]
weight:70.4kg (injured) shoes: Asics 1150 (2010)

SYO circuit session at Club night. Still struggling on bench dips.

Tuesday Nov 23, 2010 #

Note
weight:69.5kg (injured)

Still not quite 100% so sitting out another day. Thankfully not ill either so should be back to normal tomorrow. Spent a bit of the afternoon updating and extending the Endcliffe MicrO map – this sort of mapping is so slow and difficult. Needs a good few hours work yet.

Monday Nov 22, 2010 #

Note
(injured) (sick)

Not feeling 100% today so decided not to take and risks and lay low. Probably just feeling a little tired after two late (?) nights and a busy weekend. Nice one it was too though and well done to the SPOOK boys for winning the beer race.

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