Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 17, 2008:

	activity	#	time	miles		km		+m
	Run - Trail	3	3:28:05	24.61	(8:27)	39.6	(5:15)
	Run - Orienteering	2	3:25:45	15.35	(13:24)	24.7	(8:20)	360
	Warm up/down	4	55:00	2.8		4.5
	Run - Road	2	55:00	5.78	(9:31)	9.3	(5:55)
	Circuits	1	45:00
	Run - Intervals	1	22:00
	Strength exercises	1	21:00
	Total	7	10:11:50	48.53		78.1		360
averages - sleep:7.4 rhr:48 weight:70.9kg

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Sunday Feb 17, 2008 #

Event: WCH Regional Event

Run - Orienteering race 1:03:45 [5] *** 9.7 km (6:34 / km) +360m 5:33 / km
shoes: VJ Falcons

WCH Regional Event, Beaudesert. Much better area than I was expecting, some quite nice bits of dense woodland, mostly runnable and very little path running. Wasn't feeling quite fast or strong enough to really attack the course but quite happy with the way I ran as the week has been quite tiring. Lost three minutes on a slightly bingo pit and a few other minor 10-20 misses, but otherwise happy. Craney got around in a rather brisk 56.

C • So close .... 2

Warm up/down warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Falcons

Didn't leave enough time to get properly warmed up and just made my start, downhill for first few so not a problem. Short warm down around the hillfort.

M21L - Splits

Saturday Feb 16, 2008 #

Run - Orienteering (Contour only) 27:00 [2] 4.0 km (6:45 / km)
shoes: VJ Falcons

EDS training; Cannock. Contour only map of Brocton Coppice. Took it easy to warm up as it was a Baltic morning. Nice area but physically very tough.

Run - Orienteering (Map memory) 1:10:00 [2] 7.5 km (9:20 / km)
shoes: VJ Falcons

EDS training; Cannock. Ran with Kieran so the pace was all easy. Made a major memory mistake and got the wrong track on my second leg but all easy after that.

Run - Orienteering (Trains) 45:00 [3] 3.5 km (12:51 / km)
shoes: VJ Falcons

EDS training; Cannock. With Kieran again, ran quite hard but had to give him quite a lead so a lot of stopping as well. Felt good and enjoyed the area.

Warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Falcons

Friday Feb 15, 2008 #

Run - Trail 46:20 [2] 9.0 km (5:09 / km)
rhr:47 slept:7.5 weight:71kg shoes: Asics Trabuco 10 WR

Rivelin short loop. Wacked today so took it was easy - over 9 minutes for Coppice.

Strength exercises 21:00 [4]

Thursday Feb 14, 2008 #

Run - Intervals 22:00 [4]
rhr:48 slept:7.0 weight:71kg shoes: Asics Trabuco 10 WR

Endcliffe Park Interval session: Loop around Park and rest waiting for partner who started 20 seconds behind, further 20 second rest and off in opposite order. 2.20 (.48), 2.25 (1.44), 2.20 (.48), 2.25 (1.23), 2.25 (.23) 2.25

Run - Road 35:00 [2] 5.5 km (6:22 / km)
shoes: Asics Trabuco 10 WR

Jog down to Endcliffe Park and back via Ranmoor.

Warm up/down 10:00 [2]
shoes: Asics Trabuco 10 WR

Wednesday Feb 13, 2008 #

Run - Trail 1:32:45 [3] 17.2 km (5:24 / km)
rhr:48 slept:7.5 weight:70.5kg shoes: Asics Trabuco 10 WR

Moscar to Back Tor and a loop around Abbey Brook and back via White Tor. Cracking day so had to get into the Peaks for a decent length run. Early evening with Matt, felt tired and too close to lunch, but great to be out in the sun.
Route: http://www.gmap-pedometer.com/?r=1622601

C • Is back tor... 3

Tuesday Feb 12, 2008 #

Run - Trail 1:09:00 [3] 13.4 km (5:09 / km)
rhr:46 slept:7.5 weight:71kg shoes: Asics Trabuco 10 WR

Rivelin Dam. What's going on? It was dry, sunny and warm running today - even the usual muddy bits were dry - not that I'm complaining as it was a glorious morning to be out, cold in the shade though. Well tired from the past few days so it was a fairly slow jog.

Monday Feb 11, 2008 #

Run - Road warm up/down 20:00 [2] 3.8 km (5:16 / km)
shoes: Asics Gel GT 1120 07

Down to Goodwin and back via a loop around Crookes.

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

Circuits 45:00 [4]
rhr:49 slept:7.5 shoes: Asics Gel GT 1120 07

Good session tonight, felt good to start but got quite tired towards the end. Busy and even managed to get Chris and Matt to come along.

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