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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  Run - Trail 6 5:01:54 33.65(8:58) 54.16(5:34) 1052
  Run - Orienteering4 4:09:20 20.44(12:12) 32.89(7:35) 88029 /29c100%
  Bike - Road2 3:30:20 56.44(3:44) 90.83(2:19) 973
  Run - Road 5 1:05:25 6.61(9:54) 10.63(6:09) 200
  Pilates2 1:05:00
  Circuits2 45:00
  Total15 15:36:59 117.14 188.51 310529 /29c100%
  [1-5]15 15:07:03

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Friday Sep 30, 2011 #

2 PM

Bike - Road 1:11:09 intensity: (14 @0) + (16:19 @1) + (29:26 @2) + (22:30 @3) + (41 @4) + (1:59 @5) 30.37 km (2:21 / km) +279m 2:14 / km
ahr:139 max:213

Had to get out after too long sitting on my butt. Easy trip out past Doune and up in the hills, amazingly warm again and very much enjoyed getting out, and was okay as long as I kept my heart rate down.

Thursday Sep 29, 2011 #

Note
(sick)

Nearly there, I hope... massively warm day, spent the evening looking for more bats in the Scottish hills. Found two.

Wednesday Sep 28, 2011 #

Note
(sick)

...etc... Though definitely improving, ain't half sticking around this sore throat business.

Tuesday Sep 27, 2011 #

Note
(sick)

...and on... Had a good lie in after a somewhat late return from last nights survey, rest was good but still a bit sore in the throat.

Monday Sep 26, 2011 #

Note
(sick)

...and another... Though I did spend two hours in the evening wandering around rides in a very dark Scottish forest looking for bats! Only found one, but did also get checked out by an owl which was pretty cool.
C • You should come for a run a... 1

Sunday Sep 25, 2011 #

Note
(sick)

And another day of the same...

Saturday Sep 24, 2011 #

Note
(sick)

Just as yesterday, throat all blocked up but otherwise feeling grand, not worth the risk of doing anything but very annoying all the same.

Friday Sep 23, 2011 #

Note
(sick)

How frustrating, yet another bit of illness, this time a sore throat. Wanting to be building up some hours in my legs but it's just not happening at the moment. Guess it's not a bad time of year for a bit of (enforced) rest though.

Thursday Sep 22, 2011 #

11 AM

Run - Trail 56:22 intensity: (8 @0) + (14 @1) + (2:09 @2) + (35:42 @3) + (16:00 @4) + (2:09 @5) 12.02 km (4:41 / km) +188m 4:21 / km
ahr:156 max:178 shoes: Asics Gel GT 1120 07

Up the parks. Ran for 6km at what felt like a comfortable but respectable pace - though the last km up the hill was hard work. Got a little tired on the way back, think it coz I'm just not used to running at the moment.

Wednesday Sep 21, 2011 #

6 PM

Run - Road 15:00 [1] 1.0 km (15:00 / km) +25m 13:20 / km
shoes: Asics Gel GT 1120 07

Hanging and collecting controls for a novice club night, hardly exercise but it ended up being all I really had time to do today.

Tuesday Sep 20, 2011 #

4 PM

Run - Road 29:44 intensity: (1:28 @0) + (5:01 @1) + (16:23 @2) + (6:52 @3) 5.93 km (5:01 / km) +92m 4:39 / km
ahr:141 max:160 shoes: Asics 1150 (2010)

Short loop up Porter. Plenty of gunk in my system to be removed and removed it duly was. Feel much better for it. Heart rate was expectedly high, so just sat at a nice steady pace. Good to be out again.

Monday Sep 19, 2011 #

Note
(sick)

Spent the morning labouring in the garden, not quite training but at the same time as much as my body was willing to do today. back and shoulder complaining afterwards.

Sunday Sep 18, 2011 #

Note
(sick)

Went along to the orienteering again today but still not well enough to run. Made it up to the finish for a bit of spectating in the sunshine, hard to believe that whistles and cags were compulsory a hour earlier.

Saturday Sep 17, 2011 #

Note
(sick)

Feeling much better today but still tied and lacking energy, rather than orienteering I spent a very damp afternoon babysitting instead.

Friday Sep 16, 2011 #

Note
(sick)

Not well, but apparently well enough for dad to get me to scrub floors and wash windows all day. Exciting times.

Thursday Sep 15, 2011 #

Note
(sick)

Feeling much like yesterday, doesn't feel like a bad cold but it's still and cold and I could happily do without it thank you.

Wednesday Sep 14, 2011 #

Note
(sick)

Just about to head out on a ride as it was such a glorious day when my nose started dripping :-( Spent the afternoon mopping up drips and not doing much. Not looking like a nasty one though thankfully.

Tuesday Sep 13, 2011 #

6 PM

Run - Trail 1:08:37 intensity: (29 @0) + (11:30 @1) + (32:05 @2) + (21:31 @3) + (3:02 @4) 12.74 km (5:23 / km) +254m 4:54 / km
ahr:145 max:171 shoes: Asics 1150 (2010)

Lovely run along the river down to Bridge of Allan and back. Forgotten many of these trails, but like them very much. Also felt very comfortable running at a nice steady pace. Had the wrong shoes for the conditions (muddy and slippery) but where is all this wind that everyone is talking about?

Monday Sep 12, 2011 #

6 PM

Run - Road 4:27 [1] 0.79 km (5:38 / km)
shoes: Asics 1150 (2010)

Down to pilates / circuits with Lard.

Pilates 35:00 [1]

As it says on the can. Apparently did 2.7km and 3m of climb while on the mat!
C • Have you seen the route? 3

Circuits 25:00 [3]
shoes: Asics 1150 (2010)

Short and sweet session (but fast). Core knackered by the end.
7 PM

Run - Road 6:05 [2] 0.92 km (6:39 / km) +43m 5:23 / km
shoes: Asics 1150 (2010)

Back up the hill with Lard and Brad.

Sunday Sep 11, 2011 #

11 AM

Run - Trail warm up/down 8:47 intensity: (1:45 @0) + (56 @1) + (3:02 @2) + (3:04 @3) 1.42 km (6:12 / km) +3m 6:08 / km
ahr:143 max:157 shoes: VJ Falcons 11

Warm up.

Run - Orienteering race 1:16:05 intensity: (10 @0) + (15 @2) + (6:33 @3) + (1:09:07 @4) **** 11.47 km (6:38 / km) +210m 6:05 / km
ahr:170 max:178 spiked:29/29c shoes: VJ Falcons 11

SOL, Cambus O’May (10.7km / 265m). I’ve won the SOL series twice and finished second or third in every event for three years, but not actually won an event until today! Think that had more to do with the rather small entry than any super human performance from me, but I’ll take it thank you!

Wasn’t feeling especially strong after yesterday so was grateful for the lack of any large hills, rough (but still runnable) underfoot though so it was hard work to keep a good rhythm throughout. Was feeling quite rough after about an hour but just about managed to hold it together. Forest was a lot more open than I remember so features were easy to pick out from a distance, so was clean aside from a slight wander on the control right on the edge of the mapped area which felt a little higher than the map indicated. Quality weekend.

Results and Routegadget
C • Top 8 4

Saturday Sep 10, 2011 #

10 AM

Run - Orienteering 41:48 intensity: (11:34 @0) + (16:33 @1) + (10:44 @2) + (2:57 @3) *** 3.91 km (10:41 / km) +146m 9:01 / km
ahr:128 max:158 shoes: VJ Falcons 11

FVO training, Sluie. Hanging controls; map dodgy and plenty of bracken.

Run - Orienteering 20:44 intensity: (23 @0) + (1:19 @1) + (7:43 @2) + (8:19 @3) + (3:00 @4) *** 2.66 km (7:47 / km) +129m 6:16 / km
ahr:151 max:169 shoes: VJ Falcons 11

FVO training, Sluie. Ran loop a bit harder - map even worse here - but no confidence in my ankle in this rough terrain. Nice woods though.

Run - Orienteering 20:30 intensity: (3:25 @0) + (12:01 @1) + (4:31 @2) + (33 @3) *** 2.09 km (9:48 / km) +57m 8:37 / km
ahr:128 max:154 shoes: VJ Falcons 11

FVO training, Sluie. A final trip around the bracken and dodgy map to collect the last loop.
2 PM

Run - Orienteering 31:01 intensity: (4:14 @0) + (9:13 @1) + (11:02 @2) + (6:27 @3) + (5 @4) *** 3.97 km (7:49 / km) +120m 6:47 / km
ahr:137 max:165 shoes: VJ Falcons 11

FVO training, Shooting Greens. Run out to the area and then hanging the lower loops.

Run - Orienteering 14:50 intensity: (13 @0) + (31 @1) + (3:02 @2) + (7:39 @3) + (3:25 @4) *** 1.72 km (8:37 / km) +51m 7:30 / km
ahr:156 max:173 shoes: VJ Falcons 11

FVO training, Shooting Greens. Loop around the controls that I'd just hung, same as this morning, terrible mapping but nice forest (tough though). Tweaked my ankle a few time so very cautious on descents.

Run - Orienteering 18:12 intensity: (1:35 @0) + (4:03 @1) + (8:09 @2) + (4:25 @3) *** 1.76 km (10:20 / km) +64m 8:45 / km
ahr:140 max:161 shoes: VJ Falcons 11

FVO training, Shooting Greens. Collecting the final loop, lovely forest but again the map didn't always represent it very well. A few stops to let Ted finish the exercise before I collected them.

Friday Sep 9, 2011 #

Note
(rest day)

Wet morning was not inspiring me to drag my aching legs out. Drive up to Deeside in the evening.

Thursday Sep 8, 2011 #

2 PM

Bike - Road 2:19:11 [3] 60.46 km (2:18 / km) +694m 2:11 / km

From Dunblane out to Comrie and back via the back roads. Felt good for the first hour, then found the hill hard work and the final 3/4 of an hour was more than my legs are used to on a bike these days, especially as it was mostly into a head wind. Got lost in Dunblane at the end to ensure that I got over 60km!

Wednesday Sep 7, 2011 #

6 PM

Run - Trail warm up/down 9:23 intensity: (1:58 @0) + (5:11 @1) + (2:14 @2) 1.6 km (5:52 / km) +1m 5:51 / km
ahr:125 max:148 shoes: VJ Falcons 11

Warm up around Callendar Park with Lard.

Run - Orienteering race 26:10 intensity: (25 @0) + (18 @1) + (21 @2) + (4:56 @3) + (20:10 @4) 5.3 km (4:56 / km) +103m 4:30 / km
ahr:167 max:177 shoes: VJ Falcons 11

Callendar Park WEE. Short, fast and easy, but it was a little too much for my body in its current condition, so sat at a steady pace and tried not to worry too much about being beaten by Lard!

Run - Trail warm up/down 9:42 intensity: (27 @0) + (4:56 @1) + (4:19 @2) 1.69 km (5:44 / km) +3m 5:41 / km
ahr:132 max:138 shoes: VJ Falcons 11

Warm down around the lake and park with Lard.

Tuesday Sep 6, 2011 #

Note
(rest day)

Hams and glutes killing me after last night, and that together with the pissing rain and a few after effects from last week made it a relatively easy choice to sit indoors all day.

Monday Sep 5, 2011 #

6 PM

Run - Road 4:49 intensity: (1:28 @0) + (47 @1) + (2:07 @2) + (27 @3) 1.0 km (4:49 / km)
ahr:133 max:151 shoes: Asics 1150 (2010)

From J&J'd down to pilates and stuff.

Pilates 30:00 [1]

Always though that I had the worst back flexibility possible, but due to events of two years ago it's even worse now than it used to be. Work needed.

Circuits 20:00 [3]
shoes: Asics 1150 (2010)

Short circuit session with FVO. Going to be sore. Am useless strength wise atm.

Run - Road 5:20 [2] 1.0 km (5:20 / km) +40m 4:27 / km
shoes: Asics 1150 (2010)

Back up the hill after.

Sunday Sep 4, 2011 #

10 AM

Run - Trail 1:46:08 [2] 17.88 km (5:56 / km) +408m 5:20 / km
shoes: Asics 1150 (2010)

Long run from Hallam with the development squad girls (forgot to wear HRM again). Not wanting to do a faster one due to health, so this fitted the bill nicely. Up the Parks to Ox Stones and back down Limb Valley. Very enjoyable.

Saturday Sep 3, 2011 #

10 AM

Run - Trail 42:55 [2] 6.81 km (6:18 / km) +195m 5:31 / km
shoes: Asics 1150 (2010)

Sheffield Urban Race, though I didn't run it. Managed to nab a map of the short course and jog around it's general direction. Nice morning to be out and a surprisingly lack of abuse from the locals, plenty of climb though. Will have to revisit the area when I'm feeling healthier.

Friday Sep 2, 2011 #

Note
(sick)

Much improved and sort of feel like a person today, no point in doing too much though.

Thursday Sep 1, 2011 #

Note
(sick)

A lot happier today, not quite well but a long way from how I was feeling yesterday. Spent the afternoon finishing the missing bit of the city map around the old cemetery. Now to find some funding to get that done.
C • the cemetery 3

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