Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 6, 2011:

activity	#	time	miles		km		+m
Mapping	3	3:45:00
Run - Trail	5	3:03:06	22.25	(8:14)	35.8	(5:07)	625
Run - Terrain	3	2:51:25	16.47	(10:25)	26.5	(6:28)	605
Run - Orienteering	1	1:10:19	7.27	(9:40)	11.7	(6:01)	255	25 /	26c	96%
Pilates	1	30:00
Circuits	1	30:00
Run - Road	1	15:10	2.05	(7:24)	3.3	(4:36)	40
Total	13	12:05:00	48.03		77.3		1525	25 /	26c	96%
[1-5]	10	8:20:00

3:21

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Sunday Feb 6, 2011 #

9 AM

Run - Trail warm up/down 20:00 [2] 3.5 km (5:43 / km) +35m 5:27 / km
shoes: Adidas Kanadia TR2

Good warm up - as I have been good at doing recently.

10 AM

Run - Trail race 1:38:26 [5] 22.7 km (4:20 / km) +450m 3:57 / km
shoes: Adidas Kanadia TR2

Charnwood Hills race. Nice route on trails through the hills near Loughborough, only one short steep climb but not much of it was flat. Tired from last night so I wasn’t moving as quick as I felt I should and I was really hurting over the latter half – didn’t help running into, not one, but two gates…

1 PM

Run - Trail warm up/down 8:00 [1] 0.8 km (10:00 / km)
shoes: Adidas Kanadia TR2

Very slow warm down, not enough but legs and shoulder (from running into a gate) very sore.

Saturday Feb 5, 2011 #

Event: British Night O Champs

6 PM

Run - Trail warm up/down 20:00 [2] 2.5 km (8:00 / km) +80m 6:54 / km
shoes: VJ Falcons 09

A good long warm up trying to get some life into my tired legs.

7 PM

Run - Orienteering race 1:10:19 [5] **** 11.7 km (6:01 / km) +255m 5:25 / km
spiked:25/26c shoes: VJ Falcons 09

British Night Champs, Bentley Woods. Windy but mild; excellent running conditions, a very open and fast forest and an excellent map that you could rely on for night navigation. This was fun but hard work as it was so rapid. Brain switched off at #3 losing the best part of 2 minutes but aside from that I was very happy with my navigation. Ran as hard as I could and I was actually making decent progress (despite some residue tiredness), but got tired and hungry in the latter stages. A little disappointed to be 6 minutes down (on Craney and Barrable) but very pleased with the progress that my fitness in making.
Results and Routegadget

8 PM

Run - Terrain warm up/down 7:00 [1] 0.8 km (8:45 / km) +25m 7:34 / km
shoes: VJ Falcons 09

Twice around the car park field with Nick and a happy Tessa.

1 - Splits

Friday Feb 4, 2011 #

Note
(rest day)

Drive back down to Sheffield in the pissing rain and wind. Not in the mood for a run and still wacked from yesterday.

Thursday Feb 3, 2011 #

9 AM

Mapping 1:00:00 [0]

Just about 4 hours in Polmaise before the weather hit, was just about enough though as I got the nice forest finished. Looks as if I will have to leave it to someone else to explore the green.

3 PM

Run - Terrain 1:34:00 [4] 14.8 km (6:21 / km) +330m 5:43 / km
shoes: VJ Falcons 09

I didn’t want to run today; it was horrible outside. However I decided that running in the snow in the daylight would beat hills intervals in the dark so reluctantly headed out. Not sure it was a good idea; these were about the most unpleasant running conditions that I can recall running in, fierce wind full of rain, sleet and hail and slippery under foot. On the positive side it was above freezing. Did a terrain run from Dunblane up in the Ochills, the route was nice but the middle third was about the toughest running I’ve done - though I did at times feel as if I‘m getting my terrain form back. Still when I win the Irish this year I’ll be able to look back on runs like this and think that this is how I got here…

C • winning the M35s at the Irish? 4

Wednesday Feb 2, 2011 #

6 PM

Run - Road 15:10 [2] 3.3 km (4:36 / km) +40m 4:20 / km
shoes: Asics 1150 (2010)

Across Dunblane to the Longhurst's for the FVO heaad light run.

Run - Terrain 1:10:25 [3] 10.9 km (6:28 / km) +250m 5:48 / km
shoes: Asics 1150 (2010)

A lovely easy run around the woods of the Keir Estate with excellent company from the FVO gang (JonX, Elle, Rosco, Dixie and Grump). Dixie leading the way (don't know why as I don't think he knew where he was going...), mostly new terrain for me and a lot of super runnable woods to play in. Followed by excellent soup and chat. Great club.

C • yeah it is rubbish in sheff... 6

Tuesday Feb 1, 2011 #

Mapping 1:00:00 [0]

Morning mapping (4.25 hours) - old map so far wrong it was usless, getting into the swing of things now though. Rest day from running as I'm tired and not wanting to do intervals...

Monday Jan 31, 2011 #

9 AM

Mapping 1:45:00 [0]

Further mapping work on Polmaise (7.25 hours). Further frustration but am making progress.

6 PM

Pilates 30:00 [1]

First exposure to FVO pilates. I am usless. A good stretch and session though.

Circuits 30:00 [4]
shoes: Asics 1150 (2010)

FVO circuits. Way faster paced than ShUOC ones but fewer exercises. Nice for a change. Finished with a short, fast and fun indoor O course.

7 PM

Run - Trail 36:40 [1] 6.3 km (5:49 / km) +60m 5:33 / km
shoes: Asics 1150 (2010)

After circuit jog with Roger, JonX and Martin around and up and down Dunblane gold course. A little damp but nice and mild out.

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