Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Jul 31, 2010:

	activity	#	time	miles	km	+m
	Walk	3	6:20:00
	Run - Orienteering	9	5:43:00	20.07	32.3	1650	122 /	133c	91%
	Run - Trail	9	4:25:42	20.04	32.25	785
	Run - Road	4	1:33:30
	Physio exercises	4	52:30
	Run - Terrain	2	25:45	0.62	1.0	15
	Total	23	19:20:27	40.73	65.55	2450	122 /	133c	91%
	[1-5]	21	18:56:27
averages - sleep:7.2 weight:71.4kg

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Saturday Jul 31, 2010 #

9 AM

Run - Road warm up/down 18:30 [1]
weight:70.1kg (injured) shoes: Asics 2140 (10)

Run to Ponderrosa with Tess and GGpicking up Camel along the way. Early.

Run - Terrain warm up/down 18:45 [2]
(injured) shoes: Asics 2140 (10)

A few laps and drills and the like to get the blood flowing and the body moving.

10 AM

Run - Orienteering 18:20 [4] ***
(injured) shoes: Asics 2140 (10)

Still too early to start but felt good once into the swing of things and even ran hard on some of the latter legs. Happy with that. Right hip and left ankle were sore at the start from yesterday. Didn't run into anyone and managed to keep ahead of GG and Camel. Good.

Run - Road warm up/down 11:00 [2]
(injured) shoes: Asics 2140 (10)

Run back from town via checking out the new student union building with Camel. Looks pretty nice.

Friday Jul 30, 2010 #

2 PM

Run - Trail warm up/down 19:35 [2] 3.3 km (5:56 / km) +130m 4:57 / km
weight:70.6kg (injured) shoes: VJ Falcons

O session in Limb Valley with GG, camel and Tess. Tried to plan a down hill type session, this proved to be difficult but you would swear that you had to climb the Matterhorn the way those used to vertically challenged counties were complaining! Good session though but got stung by a nasty buzzy thing at the end.

Run - Orienteering 8:00 [4] *** 1.3 km (6:09 / km) +15m 5:49 / km
spiked:7/8c shoes: VJ Falcons

Run - Trail 1:00 [1] 0.25 km (4:00 / km) +5m 3:38 / km
shoes: VJ Falcons

Run - Orienteering 8:45 [4] 0.8 km (10:56 / km) +105m 6:36 / km
spiked:7/8c shoes: VJ Falcons

Run - Trail 4:10 [2] 0.25 km (16:40 / km) +60m 7:35 / km
shoes: VJ Falcons

Run - Orienteering 7:10 [4] 0.75 km (9:33 / km) +25m 8:11 / km
spiked:7/7c shoes: VJ Falcons

Run - Trail 2:55 [1] 0.15 km (19:27 / km) +35m 8:58 / km
shoes: VJ Falcons

Run - Orienteering 5:55 [4] 0.75 km (7:53 / km) +30m 6:34 / km
spiked:7/7c shoes: VJ Falcons

Run - Trail 4:10 [1] +20m
shoes: VJ Falcons

Run - Orienteering 4:40 [4] *** 0.5 km (9:20 / km) +55m 6:01 / km
spiked:7/7c shoes: VJ Falcons

Run - Trail warm up/down 9:10 [1] 1.3 km (7:03 / km) +30m 6:19 / km
shoes: VJ Falcons

Thursday Jul 29, 2010 #

Note
(injured) (rest day)

Was well tired after yesterdays run so nice and easy today. Got the grim bit of woodland at Bowden finished though.

C • bikes... 2

Wednesday Jul 28, 2010 #

1 PM

Run - Trail 1:00:20 [3] 12.0 km (5:02 / km) +220m 4:36 / km
slept:8.0 weight:70.4kg (injured) shoes: Asics 2140 (10)

Rivelin, nice and steady but had a little more energy than I was expecting. A minute quicker than a month or so ago – will put that down to the new streamlined me (even lighter today). Back back to being sore while cooking/cleaning after running.

Tuesday Jul 27, 2010 #

4 PM

Run - Trail 1:00:15 [3] 10.5 km (5:44 / km) +200m 5:14 / km
weight:70.8kg (injured) shoes: Asics 2140

Run with GG from Redmires up to Stanage Edge via a lot of heather. Not so good in road shoes. Back along the path below the edge (which I’ve only run once before) and finishing with a quick loop in the woods.
Only 200g heavier than yesterday, so it appears that I may actually have lost a bit of lard.

Monday Jul 26, 2010 #

7 PM

Run - Trail 40:00 [3]
slept:7.0 weight:70.6kg (injured) shoes: Asics 2140 (10)

Up Porter; had to drag myself out, should be all motivated after the past few weeks but the rain wasn’t so inviting. Quickest time for this loop though so something must be improving (as I didn’t try any harder than a steady run normally is). Great news is that I appear to have lost 1.5kg over my holiday. Whoop!

Sunday Jul 25, 2010 #

2 PM

Run - Road 25:00 [1]
(injured) shoes: Asics 2140 (10)

Short jog along the promenade in Trieste (with back-pack) to fill the time waiting for my flight. Felt cold at 28C today – getting back to the UK is going to be fun…

Saturday Jul 24, 2010 #

Note
(injured) (rest day)

OO Cup day 1. Attended as a spectator with no intention to race. Was planning a jog but it pissed it down all day as soon as we arrived so stood the day out in the results tent being social. Legs still sore.

Friday Jul 23, 2010 #

Note
(injured) (rest day)

No proper exercise today but did a few short walks along the way. Legs still hurt quite a bit but are definitely getting better. Proper hot today – into the high 30’s.

Thursday Jul 22, 2010 #

11 AM

Walk 2:10:00 [1]
(injured)

Kranjska Gora (6.30hrs). Cracking walk with Faye and Greg (and Helen and Dave for the first couple of hours). Went up Prisank (2547m) from Vrsic Pass. The climb up to the window (a cathedral size hole through the mountain) was easy enough but steep, but from there to the top it was well scary again, though we did a least use the via ferrata gear today. Amazing up on top, clear and empty and easy to see straight down the vertical 1.5km off either side. Legs have slightly forgiven me – or maybe it was just the adrenaline from the drops.

Wednesday Jul 21, 2010 #

1 PM

Walk 1:00:00 [1]
(injured)

Kranjska Gora (3.00hrs). Legs completely knackered from yesterday, as were Faye’s, so opted for a nice and easy (and relatively flat) walk from Vrsic Pass (1611m). Headed into some spectacular Alpine scenery with massive views and cliffs. Saw some climbers attempting an absolutely insane route up a massive overhang hundreds of metres up. Think my legs were made for running.

Tuesday Jul 20, 2010 #

Walk 3:10:00 [3]
(injured)

Kranjska Gora (9.30hrs). The big one; Triglav (2864m) from Aljazec Dom (981m). Took the hardest route up and then came down an even harder one… Was insane, huge, huge climb straight out of the valley clinging onto the via ferrata cables for dear life. Lovely break across a limestone plateaux (and lunch) before a misty summit ridge. Cloud cover was a good thing as it meant we weren’t fried all day and the never-ending drops on all sides were only as high as the visibility! Shame not to have a clear view from the top though.

Path down was much harder, some very, very scary sections – didn’t use the via ferrata gear (which maybe wasn’t so bright) but some of the scariest sections had no cables anyway. Took forever to drop to the coll but from there it was a long but easy screen run and walk home. Epic day out.

Monday Jul 19, 2010 #

11 AM

Run - Orienteering race 49:59 [5] ***** 6.7 km (7:28 / km) +210m 6:27 / km
spiked:22/23c (injured) shoes: VJ Falcons 09

Croatia Open, Day 5. Flat and vague area with lots of miss-mapped tracks and vegetation (map was four years old) so used contours a lot. A little tired from yesterday but otherwise very happy with my running, also nice to be competitive in a multi day even for the first time in years!
http://www.inforis-delnice.com/en/news.htm

C • well done 6

Run - Trail warm up/down 7 [2] 1.0 km (7 / km) +5m 7 / km
(injured) shoes: VJ Falcons 09

Sunday Jul 18, 2010 #

11 AM

Run - Orienteering race 1:02:52 [5] **** 8.8 km (7:09 / km) +385m 5:52 / km
spiked:22/24c (injured) shoes: VJ Falcons 09

Croatia Open, Day 4. Easiest, fastest and steepest area of the week with lots of mature and open woodland. Also a bit cooler and was really happy with the way I performed physically.

Run - Trail warm up/down 12:00 [2] 1.5 km (8:00 / km) +30m 7:16 / km
(injured) shoes: VJ Falcons 09

Saturday Jul 17, 2010 #

11 AM

Run - Orienteering race 43:39 [4] ***** 3.2 km (13:38 / km) +235m 9:59 / km
spiked:13/16c (injured) shoes: VJ Falcons 09

Croatia Open, Day 3. Bad start picking up the M55 map – I’m not that old yet. Very rough and tough forest but too my liking. Navigated badly though and made too massive mistakes (one 2 minutes and a rather embarrassing 4.5 minutes near the end). Annoyed but was still somehow second and not far down.

Run - Trail warm up/down 7:00 [2] 1.0 km (7:00 / km) +50m 5:36 / km
(injured) shoes: VJ Falcons 09

Friday Jul 16, 2010 #

Note
(injured) (rest day)

Rest day; spent it walking around the Lakes at Piltvice National Park. Stunning, but long day on the feet and rather excessively hot.

Thursday Jul 15, 2010 #

2 PM

Run - Orienteering race 13:10 [4] *** 1.8 km (7:19 / km) +60m 6:16 / km
spiked:18/20c (injured) shoes: Asics 2140 (10)

Croatia Open, Day 2. Sprint in the coastal town of Opatija. Again, far to hot to be racing (mid 30’s) and was very thankful that it was so short. Missed the best route to number one but no real mistakes (though I did make all the wrong 60/40 route choices) but did technically disq myself for jumping of an uncrossable wall (didn’t notice at the time though).

Wednesday Jul 14, 2010 #

3 PM

Run - Orienteering race 37:43 [4] ***** 3.5 km (10:47 / km) +230m 8:07 / km
spiked:12/13c (injured) shoes: VJ Falcons 09

Croatia Open, Day 1. Way too hot to be running, even in the shadow of the dense woodland. Nice little area though; very tough and technical (very easy to get turned). Took it steady and concentrated on being clean, but even then I completely died after 20 minutes, also had to make tracks through the bush at the end being an early starter. Nice start to the week.

Run - Terrain warm up/down 7:00 [2] 1.0 km (7:00 / km) +15m 6:31 / km
(injured) shoes: VJ Falcons 09

Tuesday Jul 13, 2010 #

Event: Croatia Open

6 PM

Run - Orienteering 53:00 [3] +300m
(injured) shoes: Asics 2140 (10)

Run with Greg into the National Park from the accommodation in Crni Lug. Beautiful forest and some lovely trails – could have explored for much longer but not fit enough to mange that. As it was we spent a good 20 minutes running up a hill. Quite warm out.

7 PM

Physio exercises 10:00 [0]

Monday Jul 12, 2010 #

12 PM

Run - Trail 38:00 [1]
(injured) shoes: Asics 2140 (10)

Easy run in the midday heat with Misspinker and Greg along the coast from Pula. Died, but a very nice run.

Sunday Jul 11, 2010 #

Note
(injured)

Spent all day traveling out to Croatia.

Saturday Jul 10, 2010 #

Note
(injured)

Busy, so did nothing, but wasn't actually that busy.

Friday Jul 9, 2010 #

Note
(injured)

Good session from Kim after work, so took the day off exercise...

Thursday Jul 8, 2010 #

11 PM

Physio exercises 14:00 [0]
weight:73.2kg (injured)

Wednesday Jul 7, 2010 #

Note
(injured)

More study = no training.

Tuesday Jul 6, 2010 #

Note
weight:73kg (injured)

Study only today.

Monday Jul 5, 2010 #

6 PM

Run - Road 39:00 [3]
slept:6.5 weight:72.2kg (injured) shoes: Asics 2140 (10)

Up Porter breaking in a new pair of shoes. Did not want to go out but there is a limit to how much lethargicness even I can put up with. Didn’t enjoy the start but a little more positive once warmed up. Tired by the end though.

7 PM

Physio exercises 13:30 [1]
(injured)

Whoop, two days in a row!

Sunday Jul 4, 2010 #

11 PM

Physio exercises 15:00 [1]
(injured)

At last.

Saturday Jul 3, 2010 #

11 AM

Run - Orienteering race 10:14 [4] 1.3 km (7:52 / km)
(injured) shoes: Asics Trabuco 12 WR

Cliffhanger UltraSprint. Not competitive this year due to a spot of mapping but still wanted to do some of the races (it wasn’t the reason that I disqualified myself either). The first one I did (loop 2) was ultra confusing and it took me a good while to work out where number one was, once on my way I wasn’t much more fluid again not able to work out where to go when leaving the maze and missing not one, but two controls in the process. Poor race.

Loop 1 was a little better though I did rip my leg on a rose bush, but I did at least mange to finish within about a minute of the leaders. Loop 3 was much the same (wiped out on an earth bank this time) with the fast open park bit just being way to fast for my knackered body. Good fun throughout though.

Skipped the final to watch (would have been starting way at the back anyways) which was a good move at it was such a gorgeous day. Top effort from Rich R who had a massive one minute lead going into the final (a chase this year) and then extended it further over the scrapping Camel and AndyS.

Run - Orienteering race 9:46 [4] 1.4 km (6:59 / km)

Run - Orienteering race 9:47 [4] 1.5 km (6:31 / km)

Run - Trail warm up/down 7:00 [1] 1.0 km (7:00 / km)
(injured) shoes: Asics Trabuco 12 WR

Loop around the Park with Faye to warm up.

Friday Jul 2, 2010 #

Note
(injured)

Another day of mediocrity.

Thursday Jul 1, 2010 #

Note
(injured) (rest day)

Actually needed rest day after the past two, how bad is that? Had all the best intentions of doing my physio exercises but somehow didn’t have time. How bad am I?

C • you getting lazy now i'm ou... 2

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