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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Apr 7, 2012:

activity # timemileskm+m
  Orienteering3 2:20:55 12.3(11:27) 19.8(7:07) 492
  Terrain run2 2:13:01 11.35(11:43) 18.26(7:17) 415
  Trail run4 1:39:22 9.26(10:44) 14.9(6:40) 158
  Pilates1 31:54
  Circuits1 24:24
  Total7 7:09:36 32.91 52.96 1065
  [1-5]7 7:07:51
averages - weight:70kg

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Saturday Apr 7, 2012 #

2 PM

Trail run 30:00 [2] 3.5 km (8:34 / km) +40m 8:06 / km
shoes: Jalas 2012

After standing on my feet for hours and hours on car park duty I didn't leave myself quite enough time to do the warm up that I wanted - hardly got to see the warm up map which was a disadvantage as I hadn't worked out quite how wooly the map was.

Orienteering race 34:55 [5] 5.1 km (6:51 / km) +260m 5:27 / km
shoes: Jalas 2012

JK Day 2, Dunalastair, Middle. I don't like to complain but...has there ever been a less spectator friendly assembly for a JK? Car parking field was great though. My race was pretty good as well, though I did feel like I was running with weights around my ankles (result of parking duty?). Failed to understand the incomprehensible vegetation on the way to #1 and dropped a minute there, it also took some time to get into the 1980's style of mapping and by then we were out of the interesting bit and into the steep, boggy open woods - brutal finish to the course.
Results
3 PM

Trail run warm up/down 15:00 [1] 1.5 km (10:00 / km) +25m 9:14 / km
shoes: Jalas 2012

Warm down, partly with Dooby.

Friday Apr 6, 2012 #

Event: JK 2012
 
2 PM

Trail run warm up/down 10:09 intensity: (35 @0) + (3:02 @1) + (2:07 @2) + (3:45 @3) + (32 @4) + (8 @5) 1.37 km (7:23 / km) +21m 6:52 / km
ahr:136 max:181 shoes: Adidas Kanadia TR3

Didn't dedicate too much time to this, but felt good enough to run the speed that I was expecting to anyway.

Trail run warm up/down 16:29 intensity: (1 @0) + (4:53 @1) + (10:06 @2) + (1:29 @3) 2.67 km (6:10 / km) +29m 5:51 / km
ahr:133 max:150 shoes: Adidas Kanadia TR3

Warm down jog with Rosco following the progress of Murry and Scotia in the progress.

Orienteering race 19:20 intensity: (11 @0) + (1:01 @1) + (2 @2) + (32 @3) + (12:06 @4) + (5:28 @5) 3.87 km (5:00 / km) +17m 4:54 / km
ahr:167 max:183 shoes: Adidas Kanadia TR3

JK Day 1, Sprint, Livingston. Don't know why I did this, but it was fun enough all the same. My understanding of sprint O must be akin to most peoples understanding of contours, in that I get it but I can't make it work when racing! Also don't enjoy pavement in the rain and blind corners with lots of people running in all directions. Made a mess of #5 (along with everyone else) but mostly held it together otherwise and just managed to hold of Treb (my one minute man)!
map

Thursday Apr 5, 2012 #

Note
(rest day)

No exercise today, have a sprint to prepare for tomorrow...

Wednesday Apr 4, 2012 #

Note

The Irish champs are over 4 weeks away, yet the organisers are asking for finalised relay teams now (as in names and leg order). Has anyone ever heard of such madness????
6 PM

Terrain run 59:59 intensity: (40:58 @1) + (15:58 @2) + (3:03 @3) 6.3 km (9:31 / km) +164m 8:25 / km
ahr:121 max:154 shoes: Adidas Kanadia TR2

A nice and easy trot around Polmaise with a good size FVO group (though we kept losing Mark), didn't have a map but I know the area so well I wouldn't have learnt anything anyway. Cold, cold, cold, but okay once moving. Snow mostly gone.

Tuesday Apr 3, 2012 #

12 PM

Terrain run 1:13:02 intensity: (11 @0) + (8:16 @1) + (39:19 @2) + (25:16 @3) 11.96 km (6:06 / km) +251m 5:31 / km
ahr:140 max:159 shoes: Adidas Kanadia TR3

This would normally have been a trail run, but I couldn't see the trails through several inches of snow... Headed up the hill as soon as the snow stopped falling to go and have some fun, ran as many trails as I could and didn't see a soul, though I did keep seeing new footprints so there must have been someone else wandering around at the same time. April, lots of snow and a bitter north wind, somewhat different to March!

Monday Apr 2, 2012 #

5 PM

Trail run 27:44 intensity: (1 @0) + (24 @1) + (3:55 @2) + (20:12 @3) + (3:12 @4) 5.85 km (4:44 / km) +43m 4:34 / km
ahr:150 max:167 shoes: Asics Trabuco 12 WR

Pre circuit run out to Ashfield. Started off feeling full of bounce and if I hadn't done anything for days. Then my legs remember that they had and I spent the rest of the run trying to convince them otherwise. Very enjoyable, but why does a short run feel like a long way when you're only planning on doing a short one?

Pilates 31:54 [1]
ahr:88 max:124

Arrived nice and sweaty... Spent the session trying to loosen out my very tight back.

Circuits 24:24 intensity: (19:37 @1) + (2:26 @2) + (1:39 @3) + (42 @4)
ahr:117 max:166 weight:70kg shoes: Asics 1150 (2012)

Had a very bright and shiny new pair of shoes to break in (I say new, but I've had them in a box for the past year). Short session tonight so wasn't suffering from missing last week. Appear to have put back on the 0.4kg that I'd lost though.

Sunday Apr 1, 2012 #

12 PM

Orienteering 1:26:40 intensity: (46 @0) + (20:41 @1) + (47:13 @2) + (17:50 @3) + (10 @4) 10.83 km (8:00 / km) +215m 7:17 / km
ahr:134 max:165 shoes: VJ Falcons 11

Training run on Rannoch checking to see if if was still standing for next years SOL. Never been here before and was amazed just how nice it is; acres of open pine forest with some lovely pockets of detail. The map had hardly changed either, the only noticeable difference being that most of the green areas had opened up a bit, another lovely sunny day as well. I have a tough life.

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