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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jul 18, 2011:

activity # timemileskm+m
  Run - Orienteering5 3:42:15 18.08(12:18) 29.09(7:38) 637
  Run - Trail 3 1:31:36 10.91(8:24) 17.56(5:13) 313
  Mapping1 45:00
  Circuits1 45:00
  Run - Road 1 43:57 3.06(14:20) 4.93(8:55) 33
  Total9 7:27:48 32.06 51.59 983
  [1-5]7 5:42:07
averages - rhr:45 weight:69.5kg

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Monday Jul 18, 2011 #

9 AM

Run - Orienteering 49:01 intensity: (10:03 @0) + (20:30 @1) + (16:54 @2) + (1:34 @3) 3.53 km (13:52 / km) +60m 12:47 / km
ahr:129 max:155 shoes: VJ Falcons 11

Slovenia training Day 1; Hanging controls. Nice forest, got lost.
10 AM

Run - Orienteering 34:20 intensity: (4:55 @0) + (8:20 @1) + (18:52 @2) + (2:13 @3) 3.3 km (10:24 / km) +42m 9:46 / km
ahr:135 max:154 shoes: VJ Falcons 11

Slovenia training Day 1; Shadowing Matt. Slow and steady.
2 PM

Run - Orienteering 30:00 [0] 2.98 km (10:04 / km) +122m 8:21 / km
shoes: VJ Falcons 11

Slovenia training Day 1; Hanging, warm up and starting exercises. Got stung by a bee.

Sunday Jul 17, 2011 #

1 AM

Run - Orienteering race 1:12:43 intensity: (14 @0) + (9 @1) + (10 @2) + (25:41 @3) + (46:29 @4) 12.66 km (5:45 / km) +314m 5:07 / km
ahr:165 max:178 weight:69.3kg shoes: Jalas 2010

Harvester, Ecclesall Woods. Third leg for FVO after The Grump and Tom Ryan and followed by RogerG, Junior, Lard and Rosco. Started with Craney but he was moving so much quicker I didn’t even try to hang on, just ran my own race and concentrated on not getting lost. Mostly worked, though I did make a tit of myself at #10 (just prior to the road crossing) and banjaxed my ankle just after the spectator. Annoyed at that as I should have had it taped, will have to be kind to it over the next few weeks now. A bit too much track running in the course for my liking, but I guess that you don’t have much choice when you’re limited to 30 controls in an area like this. Great assembly area, plenty of information and a nice mild evening made it very difficult to get off to bed, but as I’m off to Slovenia for a few weeks later today I did eventually drive home and get a nice warm shower before crashing in my own bed. Great event, thanks ShUOC, that’s the way to do the Harvester.

Run - Trail warm up/down 5:00 [2] 0.8 km (6:15 / km) +20m 5:33 / km
shoes: Jalas 2010

Warm up.

Saturday Jul 16, 2011 #

Event: Harvester Relay Weekend
 
1 PM

Run - Trail warm up/down 6:25 intensity: (25 @0) + (1:30 @1) + (3:50 @2) + (40 @3) 1.39 km (4:38 / km)
ahr:137 max:154 shoes: Jalas 2010

Warm up

Run - Trail warm up/down 10:02 intensity: (1:09 @0) + (3:13 @1) + (5:40 @2) 1.71 km (5:53 / km) +19m 5:34 / km
ahr:133 max:149 shoes: Jalas 2010

Warm down

Run - Orienteering race 36:11 intensity: (23 @0) + (17 @1) + (59 @2) + (9:45 @3) + (24:47 @4) 6.62 km (5:28 / km) +99m 5:05 / km
ahr:166 max:176 rhr:45 shoes: Jalas 2010

Middle event on Bowden Housteads. Really nice course, much better than the last one I did here, plenty to keep you thinking and an excellent warm up for tonight. Felt good and ran at a very nice comfortable pace. No mistakes as such, but there shouldn’t be either if you’ve mapped it, but did lose time on a shoe lace (didn’t bother to tape them) and resetting a control that a few locals had taken a dislike to.

Friday Jul 15, 2011 #

Note
(rest day)

Intended to run today but simply ran out of time; being a better person is very time consuming. Still, I did a least get loads sorted and finished drawing the Little Matlock Wood map.

Thursday Jul 14, 2011 #

10 AM

Mapping 45:00 [0]
shoes: Adidas Kanadia TR2

Finishing the survey of Little Matlock (4 hours); took long than I was hoping. Nice detailed bit in the middle that will be nice come the winter. Sycamore leaves covered is billions of annoying little flies, no other trees, just them – got more than my usual does of protein.
C • horrible 1
4 PM

Circuits 45:00 [2]

Moving boxes - lots of them. Getting rid of the stuff that I can live without for the next few months, so lots of books and the like. Down tow flights of stars to the car and then again all into Faye’s basement. Another car load and I may be making progress. Knackered after; first strength session I’ve done in ages!

Wednesday Jul 13, 2011 #

6 PM

Run - Road 2:53 intensity: (24 @0) + (5 @1) + (17 @2) + (40 @3) + (1:27 @4) 0.61 km (4:44 / km)
ahr:155 max:177 shoes: Asics 1150 (2010)

To Collegiate.

Run - Road 41:04 intensity: (12:48 @0) + (9:25 @1) + (15:21 @2) + (3:30 @3) 4.32 km (9:30 / km) +33m 9:09 / km
ahr:114 max:156 rhr:45 weight:69.6kg shoes: Asics 1150 (2010)

Had an excellent map memory relay exercise planned on the Eccy Woods map for this evening Club Night, unfortunately only one person turned up and running a relay with one person is quite difficult. At least he was a new kid and the exercise worked well enough for him to be able to learn a bit, so it didn't feel like a wasted session. Going to have to save the exercise to use again in the future though.

Did it myself and did many laps of the gym in the process (which my watch seems to have managed to record) so didn’t feel that I had to do more running when finished.

Tuesday Jul 12, 2011 #

11 AM

Run - Trail 1:10:09 intensity: (20 @0) + (4:33 @1) + (26:31 @2) + (34:27 @3) + (4:18 @4) 13.67 km (5:08 / km) +274m 4:40 / km
ahr:149 max:171 weight:69.6kg

Redmires and High Neb in the warm (but windy) midday. Someone has cut all the single trees down between the bus stop and the oasis, why would they have done that now? Loads of walkers out (with loads of kit on) and the ground was dry as. Nice to be out. Two days in a row, whooop!
C • Larches 8

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