Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Oct 31, 2010:

	activity	#	time	miles		km		+m
	Run - Trail	16	11:27:35	74.32	(9:15)	119.6	(5:45)	2110
	Run - Orienteering	9	7:25:09	33.59		54.05		1390	144 /	156c	92%
	Run - Terrain	4	4:36:00	16.78		27.0		200
	Physio exercises	7	1:25:00
	Circuits	2	1:25:00	0.93		1.5		25
	Other	1	40:00	1.86	(21:27)	3.0	(13:20)	35
	Run - Road	1	39:30	4.23	(9:21)	6.8	(5:49)	70
	Warm up/down	1	15:00
	Total	36	27:53:14	131.7		211.95		3830	144 /	156c	92%
	[1-5]	35	27:38:14
averages - weight:70.5kg

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Sunday Oct 31, 2010 #

11 AM

Run - Orienteering race 53:51 [4] **** 7.4 km (7:17 / km) +270m 6:09 / km
spiked:23/27c weight:70.2kg (injured) shoes: VJ Falcons 09

DVO Stanton Moor Badge Event. Like this area; it’s tough without being too nasty (though the heather is a bit vicious in places) and there’s enough going on to keep your mind occupied throughout. Was feeling the past week in my legs so it was a slow start but once fully warmed up I felt pretty good and really enjoyed myself. Did the traditional wandering on a few legs in the wooded mining area (maybe 3 minutes all in) but overall am dead happy with the way I ran. Feels like I’m getting so strength back at long last.
routegadget

Run - Trail warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
(injured) shoes: VJ Falcons 09

3 PM

Run - Orienteering 5:45 [3] 0.8 km (7:11 / km)
spiked:6/6c (injured) shoes: VJ Falcons 09

Attack points

Run - Orienteering 5:40 [3] 0.75 km (7:33 / km)
spiked:5/6c (injured) shoes: VJ Falcons 09

Compass Exercise

Run - Orienteering 9:50 [3] 1.6 km (6:09 / km)
spiked:6/6c (injured) shoes: VJ Falcons 09

Aiming off

Run - Orienteering 27:15 [4]
spiked:15/17c (injured) shoes: VJ Falcons 09

SYO training in Sandall Beat Wood. Arrived a little late as went home for lunch after this mornings run. Not been here before and was pleasantly surprised at how bushy a lot of the forest was and very happy at the lack of any hills – thickets not mapped as well as other SYO maps though. Three short training exercises and a middle length course. Very fun.

4 PM

Run - Orienteering 11:00 [2] ** 1.5 km (7:20 / km)
spiked:6/6c (injured) shoes: VJ Falcons 09

Control collecting

Saturday Oct 30, 2010 #

2 PM

Run - Terrain 1:36:00 [2]
weight:70.2kg (injured) shoes: Adidas Kanadia TR2

Up Kinder from the Snake with Carol and Will. The climb hurt; I still can’t manage big vertical steps, but once up on top had the usual fun in the bogs. Headed to the Ammo box and then the western trigs before heading back. Despite an easy pace I’m pretty tired after the run – Kinder always seems to do that to me, it just slowly eats energy.

Friday Oct 29, 2010 #

7 PM

Run - Trail 1:09:45 [3] 14.0 km (4:59 / km) +250m 4:34 / km
weight:70.2kg (injured) shoes: Asics Trabuco 12 WR

Ringinglow with a quick trip to Limb Valley. Felt good. Mad warm out to night; was sweating in shorts and t-shirt. Saw a shed load of bats in the woods again - though I’m not quite sure how these things are quantified, but it was more than a barrel load and less than a f**k load.

8 PM

Physio exercises 12:00 [1]
(injured)

Thursday Oct 28, 2010 #

7 PM

Run - Trail 1:34:20 [3] 17.5 km (5:23 / km) +250m 5:02 / km
weight:69.9kg (injured) shoes: Asics Trabuco 12 WR

All the way up Rivelin in the dark, and it was very dark (really should think about carying a spare light). Lovely mild evening though and I extended the run up to Wyming Brook as I was feeling good.

Not so much in the way of people out (two dog walkers in Rivelin and someone on Coppice below me) but plenty or creatures, including an owl and a big hairy badger just above the lido and bats all over the shop.

Wednesday Oct 27, 2010 #

Note
(injured) (rest day)

Lots of books and lots of study make a man healthy, wealthy and…god it’s boring!

Tuesday Oct 26, 2010 #

5 PM

Run - Orienteering 40:00 [1] 2.5 km (16:00 / km) +50m 14:33 / km
weight:70.8kg (injured) shoes: Adidas Kanadia TR2

Hanging controls for the night training on Burbage Mines; just about made it before night fall. Event went well and it was fun watching the lights as everyone came in and out of the butterflies, just a shame that so few people made it out to enjoy it. Respect to Ash for being beaten only by GG on what is probably the hardest training session possible to do around here.
First half of the session:

C • Thanks for the course. I h... 5

6 PM

Run - Terrain 20:00 [3] 3.0 km (6:40 / km) +50m 6:09 / km
(injured) shoes: Adidas Kanadia TR2

Went for a quick jaunt across Burbage Moor while waiting for it to get dark and people to arrive. I seemed to find better running and less heather in the dark than I did at the CSC.

Monday Oct 25, 2010 #

6 PM

Circuits 40:00 [3]
(injured) shoes: Asics Gel GT 1120 07

ShUOC circuits with JonnyG and Carol. First time in about 18 months so will most likely be a little sore tomorrow. Had to skip a lot of the tough exercises though (arm walk, right side lift, press-ups and bench dips) due to knackeredness of shoulder. Fun to be able to do the session tough.

Warm up/down warm up/down 15:00 [2]
(injured) shoes: Asics Gel GT 1120 07

Before and after circuits.

7 PM

Run - Road 39:30 [1] 6.8 km (5:49 / km) +70m 5:31 / km
(injured) shoes: Asics Gel GT 1120 07

Sunday Oct 24, 2010 #

Event: (EPOC, UK) Stoodley Pike

11 AM

Run - Orienteering race 1:11:00 [4] *** 9.2 km (7:43 / km) +470m 6:09 / km
spiked:21/23c weight:70.6kg (injured) shoes: VJ Falcons 09

Stoodley Pike Colour event; Black.
Made my annual massive mistake at number 6, running way past the control and then getting stuck in tussock hell. Actually passed within 50cm of the control but though it on a higher gully, partly because:
I was looking for a re-entrant, not a gully
I never saw the path just after the control on the ground
The mapping of rock detail wasn’t the best
I was using the wrong wall bend for distant judgement
But mostly because:
I was a complete Muppet.
Otherwise was clean apart from 30 seconds at the third last, however it was easy to be clean as I was moving so damn slow; my legs were completely wasted right from the off.
Great day though and the area was quite nice (if planned a little on the steep side) and there was tea and cakes available afterwards for 25p!
Routegadget

Run - Trail warm up/down 7:00 [2] 0.8 km (8:45 / km) +50m 6:40 / km
(injured) shoes: VJ Falcons 09

Saturday Oct 23, 2010 #

3 PM

Run - Trail 1:35:00 [3] 15.5 km (6:08 / km) +350m 5:30 / km
weight:70.7kg (injured) shoes: Adidas Kanadia TR2

Short ‘Moors & Tors’ route with Carol, JonnyG and Eddie. A bit of a nip and dampness in the air heading out but not bad once up on top. Getting to the top was hard work though; it was nice and easy along the river but hard work up Cave Dale and even harder up Mam Tor. Detour in Castleton (mistake) but explored a bit more of the village that I’ve seen before; looks like a nice little sprint area.

Friday Oct 22, 2010 #

6 PM

Run - Trail 41:10 [2] 9.4 km (4:23 / km) +150m 4:03 / km
weight:70.7kg (injured) shoes: Asics 2140

Didn’t want to go out; it was dark, cold and wet. But did go out, and it wasn’t so cold or wet, though it was dark and my legs were feeling a little battered. Up to Forge Dam.

7 PM

Physio exercises 12:00 [1]
(injured)

Thursday Oct 21, 2010 #

Note
(injured) (rest day)

Good few days training so feel good about taking a day off for once. Need to keep it going now.

Wednesday Oct 20, 2010 #

6 PM

Run - Trail 1:06:15 [3] 13.0 km (5:06 / km) +250m 4:39 / km
weight:70.8kg (injured) shoes: Asics 2140

Up to Ringinglow similar to last week, only this time I had light. Ran with lamp on full power again and it was happy for the whole run, so still going strong after some 2.5 hours. I however wasn’t going so strong; was happy at the pace I was running but wouldn’t have been too happy had I tried to go any faster. Not so cold this evening.
Weight going back up, but I'm still lighter than fat ralph...

7 PM

Physio exercises 13:00 [1]
(injured)

Tuesday Oct 19, 2010 #

7 PM

Run - Terrain 1:25:00 [3] 13.0 km (6:32 / km) +150m 6:11 / km
(injured) shoes: Adidas Kanadia TR2

Epic run in the rain, wind and dark with the cfd, ba-ba and JonnyG. Out from Burbage Bridge all along Stanage Edge past High Neb and back via moors and woods. It was cold. First run with new head lamp; it was nice. Lots of tough terrain and I hit the ground hard towards the end (so back and shoulder now hurting) but so much fun. Also very cold. Don’t know what happened to autumn as it was only 3 degrees when we got back. Without wind chill.
My guess at the route will be interesting to see the cfd’s GPS trace.

C • cold 4

C • track 1

Monday Oct 18, 2010 #

6 PM

Run - Trail 46:40 [3] 9.5 km (4:55 / km) +100m 4:40 / km
weight:70.5kg (injured) shoes: Asics 2140

Up the Parks straight after work to make the most of the usable daylight. Which I did, just. Struggled on the way out despite not moving all that quickly (hence logged as a 3 rather than a 2 – how do other rank their effort?), better on the way home and felt good for the obligatory 80% effort up Brocco Bank. Physio gave me a good seeing to this morning.

C • effort 9

7 PM

Physio exercises 14:00 [1]
(injured)

Sunday Oct 17, 2010 #

Event: Compasssport Cup Final - Burbage

12 PM

Run - Orienteering race 1:12:11 [5] *** 9.8 km (7:22 / km) +250m 6:32 / km
spiked:16/18c weight:70.5kg (injured) shoes: VJ Falcons 09

CSC Final Burbage Moor. FVO are the best club in the country, proved yet again. I however am not the best and really struggled with the heather, being reduced to a walk on more than one occasion. Happy with my run though but not so happy to be 10 minutes down on Craney. Clean apart from #13 where it was difficult to read the crags at 15k under the undergrowth screen (and a stupid overshoot at #14), but it was nice to have a properly printed map. Results Routegadget

C • best little club in the country 2

Run - Trail warm up/down 10:00 [2] 0.6 km (16:40 / km) +25m 13:48 / km
(injured) shoes: VJ Falcons 09

Saturday Oct 16, 2010 #

4 PM

Run - Terrain 1:15:00 [3] 11.0 km (6:49 / km)
weight:70.9kg (injured) shoes: VJ Falcons

Run with Jonny G around Longshaw (he navigated, I followed). Bracken still a bit high for enjoyment but the sun was out and it wasn’t windy so the yin yang was balanced. Calfs happy as well. Really need to look at a sprint map of the quarries; maybe if I have some time over the winter. Weight also pouring off me.

C • Not running in next year's ... 8

5 PM

Physio exercises 11:00 [1]
(injured)

Friday Oct 15, 2010 #

Note
(injured)

Physio session this morning, so new exercises to do. New guy so plenty of space in his schedule, so back on Monday. Horribly wet on the way home so sat exercise out for the evening.

Thursday Oct 14, 2010 #

6 PM

Run - Trail 1:02:25 [3] 12.5 km (5:00 / km) +250m 4:32 / km
weight:71kg (injured) shoes: Asics 2140

Ringinglow and back on as many trails as I could manage in the dark without a light. – going to have to start running with a torch already.
Do have a nice new headlamp to try out though.
Calfs still a lot sore but they eased out nicely by the end.
Saw Abrams and Shimnty on Brocobank taking it very easy.
Back taken over from the calfs in the pain department though.
Have put on 2 kg in last month or so. I'm a lazy fat git.

7 PM

Physio exercises 8:00 [1]
(injured)

Wednesday Oct 13, 2010 #

Note
(injured) (rest day)

As a doctor can’t these days refer you directly to see a physio for treatment, I had to get a doctor to refer me to see a physio to see a physio for treatment. Get it? No, neither do I. Anyway, the physio decided the same as the doctor decided in that I do need to see a physio. So I’m off to see a physio on Friday.

Tuesday Oct 12, 2010 #

6 PM

Run - Trail 1:14:00 [3] 12.8 km (5:47 / km) +240m 5:17 / km
(injured) shoes: Asics Trabuco 12 WR

Evening run with Jonny G around Stanedge from Wyming. Amazing evening; clear sky with mist in the hollows, quite eerie actually especially after the sun slipped away. In fact it was quite dark by the time we got to the buss stop and getting back to the pole was a bit of a stumble. Calf's still knackered.

Monday Oct 11, 2010 #

Other 40:00 [2] 3.0 km (13:20 / km) +35m 12:36 / km
(injured)

Drills in the Botanical Gardens with a good group of ShUOC boys (where are all the girls?). Good to have the session easily accessible for once but I really noticed not having done them for months. Calfs still tight so didn’t do too much intensity and focused on trying to move my feet in the correct order.

C • Girls 8

7 PM

Physio exercises 15:00 [0]
(injured)

Sunday Oct 10, 2010 #

10 AM

Run - Trail 20:00 [1] 2.0 km (10:00 / km) +25m 9:25 / km
(injured) shoes: VJ Falcons

Long but very slow warm up with the group.

11 AM

Run - Orienteering 1:00:00 [3] 6.0 km (10:00 / km) +150m 8:53 / km
(injured) shoes: VJ Falcons 09

Training on Blacka. Not a very successful day. Were well late trying to get GG’s printer to print maps and the area was rougher than anyone remembered so everyone struggled in the heather and bracken. Clafs still not happy but I did at least manage to get a good physical session out of it (control collecting, but couldn't find two (one of which wasn't actuially there)).

C • Blacka 10

Saturday Oct 9, 2010 #

5 PM

Run - Trail 50:00 [2] 5.0 km (10:00 / km) +50m 9:31 / km
weight:70.4kg (injured) shoes: Adidas Kanadia TR2

Run around Bowden on my near complete map. Ran on a 1:6000 print (coz it fitted A4) so it was a little hard to read but it ran quite nicely. Council have gone and built a new football pitch and activity area in the past few weeks though. Calf muscles still hurting from last weekend.

Friday Oct 8, 2010 #

Note
(injured)

Just being a lazy bugger really. Need to give myself a talking to over this.

Thursday Oct 7, 2010 #

Note
(injured)

In charge of a very loud Orla all evening so exercise not an option. Starting to feel yesterday's activities allright.

Wednesday Oct 6, 2010 #

7 PM

Circuits 45:00 [2] 1.5 km (30:00 / km) +25m 27:42 / km
(injured) shoes: Asics 2140

Circuits at SYO clubnight. Took it easy avoiding any shoulder specific exercises. Still, been ages since I’ve done any strength work so I’m sure that I’ll know all about it tomorrow.

Tuesday Oct 5, 2010 #

Note
(injured)

More prisons today, including a high security secondary.

Monday Oct 4, 2010 #

Note
(injured)

Long day mapping primary prisons in West Brom.

Sunday Oct 3, 2010 #

9 AM

Run - Trail warm up/down 15:00 [2] 2.0 km (7:30 / km) +15m 7:14 / km
(injured) shoes: VJ Falcons 09

Run down to the dues from the centre to warm up.

10 AM

Run - Orienteering race 30:00 [5] **** 5.1 km (5:53 / km) +100m 5:21 / km
spiked:19/19c (injured) shoes: VJ Falcons 09

VHI Relays, Broughton Burrows. Excellent area for a relays this and the 1:7500 map was quite easy to read. Ran first leg and led the pack for the first 16 controls, then it got fast and easy and I was dropped over the last few legs. Happy again though as I was running okay (abet not very fast) and navigating cleanly. Quite tired after the weekend though. Oh yes, and Colm R, who always takes pride out of making others feel bad for miss punching, missed a control :-) Official time a minute out - for me a least.

1 PM

Run - Trail 11:00 [2] 1.5 km (7:20 / km) +25m 6:46 / km
(injured) shoes: VJ Falcons 09

Rub back to the centre for a shower.

C • rub back 4

Saturday Oct 2, 2010 #

11 AM

Run - Orienteering race 58:37 [5] *** 9.4 km (6:14 / km) +100m 5:55 / km
spiked:27/28c (injured) shoes: VJ Falcons 09

VHI Individual, Whitford Burrows. Nice area this, though not all that difficult for sand dunes. Ran as hard as I could only dropping a few seconds on a couple but didn’t have the strength in my body after the last week. Still was more than happy with second about 2 mins down on Nick B as it was the best that I thought that I could do anyway. This VHI crowd live it wild being in bed by 10.30… Still I wasn’t complaining as I was dead from the day.
Results

C • Congratulations 7

Run - Trail warm up/down 15:00 [2] 2.0 km (7:30 / km) +50m 6:40 / km
(injured) shoes: VJ Falcons 09

Friday Oct 1, 2010 #

Note
(injured) (sick)

Feeling at lot better today so should be okay to run over the weekend.

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