Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Mar 15, 2008:

	activity	#	time	miles		km		+m
	Run - Orienteering	3	3:29:07	18.08	(11:34)	29.1	(7:11)	475
	Run - Trail	1	1:09:30	8.45	(8:13)	13.6	(5:07)
	Warm up/down	4	57:00	3.11		5.0
	Circuits	1	45:00
	Run - Road	1	29:00	3.23	(8:59)	5.2	(5:35)
	Strength exercises	1	25:00
	Run - Intervals	1	18:00
	Total	7	7:32:37	32.87		52.9		475
averages - sleep:6.5 weight:71kg

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Saturday Mar 15, 2008 #

Event: BUSA

Warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Falcon 07

Run - Orienteering race 1:03:40 [5] 8.9 km (7:09 / km) +475m 5:39 / km
shoes: VJ Falcon 07

BUSA Individual. Stanton Moor. Nice area, rough moor with detailed mine working covered forest around the edges, one big and steep hill bit otherwise runnable. Never felt good but navigated okay apart from two 30 second mistakes when a control circle hid detail that I needed to see. Also had to retie and shoe lace so very annoyed to be be 5th but only 30 seconds off second. Scotia won quite easily in 60.35. Good course, good map and a good day.

C • congrats! 2

Run - Orienteering warm up/down 25:00 [1] 3.0 km (8:20 / km)
shoes: VJ Falcon 07

Control collecting for BUSA

Mens A - Splits

Friday Mar 14, 2008 #

Strength exercises 25:00 [3]

Thursday Mar 13, 2008 #

Run - Road 29:00 [2] 5.2 km (5:35 / km)
shoes: Ascis Gel GT 2110

Jog down and back to Endcliffe Park for EhUOC intervals.

Warm up/down 7:00 [2]
shoes: Ascis Gel GT 2110

Run - Intervals 18:00 [3]
shoes: Ascis Gel GT 2110

ShUOC Intervals in a sticky Endcliffe Park. Short sprints, chasing partners X 12. Took it very easy but good to get loosened out.
1.07 (0.28), 0.49 (0.29), 1.07 (0.28), 0.53 (0.32), 1.09 (0.32), 0.51 (0.31), 1.09 (0.31), 0.52 (0.30), 1.06 (0.33), 0.49 (0.33), 1.04 (0.33), 0.51

Wednesday Mar 12, 2008 #

Run - Orienteering 35:00 [2] 4.1 km (8:32 / km)
shoes: VJ Falcons

Loxley training event with ShUOC. Hung 2/3 of the controls and trotted around the rest of the course. No omph at all.

Run - Orienteering 30:00 [3] 4.1 km (7:19 / km)
shoes: VJ Falcons

Loxley training event with ShUOC. Map with no paths on, control picking for most of it, got into the rhythm and felt more energetic, worth while exercise.

Tuesday Mar 11, 2008 #

Run - Trail 1:09:30 [3] 13.6 km (5:07 / km)
slept:6.5 weight:71kg shoes: Asics Trabuco 10 WR

Rivelin dam anti-clock with Matt. Wet and slippery and quads dead from last nights bench-hops. First hill killed them but felt a bit better on the way back.

C • climbing tomorrow? normal t... 4

Monday Mar 10, 2008 #

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

Circuits 45:00 [4]
shoes: Asics Gel GT 1120 07

Good session tonight, tried quite hard on some of the exercises and made it through all of them apart from the arm-dips.

Sunday Mar 9, 2008 #

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

Run - Orienteering race 55:27 [5] 9.0 km (6:10 / km)
shoes: VJ Falcons

Burbage local event. Ankle a bit sore after last night and twisted in the same area twice today, very annoying and it looks as if it may need a bit of taping for the next few outings. Quite happy with my running today although I still had no aggression, decided that Burbage is actually fast and easy (despite the heather) and more of a runners area than not. Good day though.

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