Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Apr 10, 2012:

activity	#	time	miles		km		+m
Run - Orienteering	6	5:05:36	25.91	(11:48)	41.69	(7:20)	1420
Run - Trail	7	1:57:48	9.37	(12:34)	15.09	(7:49)	438
Run - Terrain	1	59:59	3.91	(15:19)	6.3	(9:31)	164
Total	10	8:03:23	39.2	(12:20)	63.08	(7:40)	2022
[1-5]	10	8:01:07

2:08

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Tuesday Apr 10, 2012 #

11 AM

Run - Trail warm up/down 8:01 0.71 mi (11:14 / mi) +60m 8:54 / mi
ahr:107 max:132 shoes: Jalas 2012

Run - Orienteering 1:01:14 7.27 km (8:25 / km) +281m 7:03 / km
ahr:136 max:161 shoes: Jalas 2012

Training with Irish peoples. Legs wasted, especially on downhills. Forest wasted as well, but from wind damage.

5 PM

Run - Orienteering 48:14 4.39 km (10:59 / km) +80m 10:04 / km
ahr:110 max:145 shoes: Jalas 2012

Had a look around the start of the course from Saturday. Map definitely not correct or showing right information at #1 and the vegetation change at #4 caught out everyone even though they knew it was there...

Monday Apr 9, 2012 #

10 AM

Run - Trail warm up/down 15:18 1.59 mi (9:38 / mi) +65m 8:33 / mi
ahr:130 max:146 shoes: Jalas 2012

Ran to the car park to use the toilet as it was quicker than standing int he queue!

Run - Orienteering race 36:42 6.05 km (6:04 / km) +297m 4:52 / km
ahr:167 max:178 shoes: Jalas 2012

JK Relays, Newtyle Hill, 5.4kn, 235m, 3rd leg Premier. JK relays are always so frustrating as there's never anything left int he legs after the individual races! Steady runs from Rosco and then Grump set me out in a fragmented pack with Mark Saunders, Dan Haliday and a Norwegian. Managed to hold my ground on the climbs but legs were too wrecked to descend at pace, so lost positions there. Navigation was straightforward so no time to be made there, Stig also floated past at one stage, not going all that much quicker but I couldn't respond at all. Managed to pass the Norwegian on the last climb but then had nothing left to catch Roar who I caught just before the last control.

Sunday Apr 8, 2012 #

12 PM

Run - Trail warm up/down 18:07 1.88 km (9:37 / km) +194m 6:21 / km
ahr:142 max:163 shoes: Jalas 2012

To the start. Steep.

1 PM

Run - Orienteering race 1:45:11 15.02 km (7:00 / km) +485m 6:02 / km
ahr:163 max:175 shoes: Jalas 2012

JK Day 3, Craig a Barns, Long (11.6km, 620m). This wasn't as tough as I was expecting, but I'm more than a little tired now nonetheless. Started well and in control (small miss at #8) but completely switched off at #12 and lost 3 minutes between there and #13). Didn't really settle after that and made some further stupid mistakes. Lost a minute at #19 as I'm sure it wasn't in the right place (ran right past it to, as it was on a spur, to a re-entrant with a linear marsh in...). Picked a good route to #25 but then failed in the execution (had to climb down a crag). Lost over 6 minutes in all. Quality area and a proper classic course, but should have done better.
Map

3 PM

Run - Trail warm up/down 4:44 0.45 km (10:35 / km) +4m 10:08 / km
ahr:121 max:132 shoes: Jalas 2012

Slow lap of the car park with Tullster.

1 - Splits

Saturday Apr 7, 2012 #

2 PM

Run - Trail 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.

Run - 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

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

Warm down, partly with Dooby.

1 - Splits

Friday Apr 6, 2012 #

Event: JK 2012

2 PM

Run - Trail warm up/down 10:09 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.

Run - Trail warm up/down 16:29 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.

Run - Orienteering race 19:20 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

1 - Splits

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????

C • Bad Form 6

C • Relay Teams 2

6 PM

Run - Terrain 59:59 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.

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