Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 27, 2011:

	activity	#	time	miles		km		+m
	Run - Trail	7	5:00:00	24.05		38.7		645
	Run - Orienteering	2	1:36:43	8.51	(11:22)	13.7	(7:04)	695	43 /	49c	87%
	Run - Drills	1	1:00:00	1.86	(32:11)	3.0	(20:00)
	Climbing	1	1:00:00
	Run - Road	2	57:00	6.84	(8:20)	11.0	(5:11)	100
	Circuits	1	40:00
	Warm up/down	1	10:00
	Total	12	10:23:43	41.26		66.4		1440	43 /	49c	87%
averages - weight:69.2kg

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Sunday Feb 27, 2011 #

10 AM

Run - Trail warm up/down 20:00 [2] 2.7 km (7:24 / km)
shoes: Jalas 2010

Warm up, as it says on the tin.

11 AM

Run - Orienteering race 1:05:05 [5] **** 9.4 km (6:55 / km) +470m 5:32 / km
spiked:25/29c shoes: Jalas 2010

Twin Peaks, Day 2. Torver Back Common. Much better area today but the map was far from great and the rules about crossing boundaries made no sense between what was written and what was on the map. Why don’t planners just use a purple line if they don’t want you to cross something?
Started quite hard as I had Churchill chasing me by a minute – made it no #7 before he caught me (which I was happy with), he was moving far to fast to stick with though. Had an enjoyable run which included a tussle with RogerG in the middle section and only really lost time at the map exchange – first because there were several unmapped knolls and then returning as I didn’t remember punching it. 7th and 6 minutes down on a flying Oleg (he caught me at the penultimate control), happy with that.
Results and Routegadget

12 PM

Run - Trail warm up/down 13:00 [1] 1.8 km (7:13 / km)
shoes: Jalas 2010

Short and easy warm down with Alex.

Saturday Feb 26, 2011 #

Event: Twin Peaks

1 PM

Run - Orienteering race 31:38 [4] *** 4.3 km (7:21 / km) +225m 5:50 / km
spiked:18/20c shoes: Jalas 2010

Twin Peaks, Day 1 – Bleathwaite. Very disappointing area for the Lakes (but good most other places); the woods were steep and slippery and the open was very easy and fast. The outcome being a lot of close times with the emphasis on running. My legs were too tired from the past few days to join in the fun so I struggled physically but technically was grand (aside from some dodgy relative height mapping of features in the woods). SI units very annoyingly pinned to the ground – what a frustrating method, what advantages does it offer?
Results and Routegadget

C • SI units on ground 6

Run - Trail warm up/down 20:00 [2] 2.0 km (10:00 / km) +30m 9:18 / km
shoes: Jalas 2010

2 PM

Run - Trail warm up/down 10:00 [1] 1.2 km (8:20 / km) +5m 8:10 / km
shoes: Jalas 2010

Black_Day1 - Splits

Friday Feb 25, 2011 #

11 AM

Run - Trail 1:03:00 [2] 11.5 km (5:29 / km) +180m 5:05 / km
weight:69.3kg shoes: Asics Gel GT 1120 07

Run to The Edge with GG; scenic route up Porter and back down through Limb Valley and Eccy Woods. Legs felt hideous for the climbs – this was supposed to be a slightly higher intensity week but have somehow seemed to do a lot of low intensity stuff instead.

12 PM

Climbing 1:00:00 [3]

Green circuit at The Edge. Intentionally failed on one to make GG feel better about struggling to keep up while running – had a cracking fall from about 2.5m. Hands and arms feeling much improved from last week but were still pretty beat by the end.

1 PM

Run - Road 21:00 [2] 3.9 km (5:23 / km) +60m 5:00 / km
shoes: Asics Gel GT 1120 07

Run back along the road from climbing. Legs still not joining in the love. Will hopefully feel better tomorrow.

Thursday Feb 24, 2011 #

4 PM

Run - Trail 1:05:00 [2]
weight:69.5kg shoes: Asics Gel Enduro 3

Easy loop clockwise around the perimeters of Burbage, amazing evening and very mild but didn’t feel very energetic myself. Just as well as I was dragging GG along anyways… Got old(er) today.

C • Happy Birthday 4

Wednesday Feb 23, 2011 #

3 PM

Run - Trail 1:49:00 [3] 19.5 km (5:35 / km) +430m 5:02 / km
weight:68.6kg shoes: Adidas Kanadia TR2

Unusual route from Redmires with BommyT and Boyzone. Headed north across the A57 all the way to Damflask, then up along the reservoirs to the top of Moscar and back across the moor. Some nice bits, some steep bits, some rough bits and a little too much road, but a nice change. Had hardly eaten all morning so wasn’t feeling great by the end, but just about managed to hold it together. Right glute still not right.

Tuesday Feb 22, 2011 #

Note
(rest day)

Rest day, not planned but quite stiff after yesterdays activities, so a recovery run (as planned) would have been a good idea, but I was too much of a waster to manage that.

Noticed doing a drill that Kelly gave us last night that my right glute isn’t activating in the same way as the left, and indeed it’s a little sore today and is also the area that I’m having general weakness in (result of wonky back from accident I think). Need to find/do more strengthening exercises methinks.

Monday Feb 21, 2011 #

5 PM

Warm up/down 10:00 [1]
shoes: Asics 1150 (2010)

Warm up and brief warm down (left early to get to drills) for circuits.

Circuits 40:00 [3]
shoes: Asics 1150 (2010)

ShUOC circuits, spent the session chatting with Boyzone so didn’t really notice the time. Also didn’t really focus on the exercises so don’t think I tried too hard. Felt surprisingly good on the bouncy ones though.

6 PM

Run - Road 36:00 [2] 7.1 km (5:04 / km) +40m 4:56 / km
shoes: Asics 1150 (2010)

Run down to the EIS with the CFD and Ash (plus the bit to get to circuits). Difficult to get going after circuits but grand once adjusted. What a dull run (the route, not the company).

Run - Drills 1:00:00 [3] 3.0 km (20:00 / km)
weight:69.5kg shoes: Asics 1150 (2010)

Coach Candy’s drills at the EIS. Loads out tonight, but Ash seemed to take the brunt of Kelly’s humour again tonight (what’s Ralph started doing right???). Usually stuff followed by an 800m. Not a race but still the first one I’ve done since 1993… The task was to start steady and get faster throughout. I failed, but I was consistent, with all laps being just about 40 seconds (maybe a little slower on the last but I was trying to maintain form rather than running hard).

C • Ralph was also surprisingly... 1

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