Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Apr 26, 2011:

activity

time

miles

Run - Orienteering

2:57:45

16.84

(10:33)

27.1

(6:34)

900

91 /

100c

91%

Run - Road

1:05:00

4.66

(13:57)

7.5

(8:40)

170

Run - Trail

30:08

2.8

(10:47)

4.5

(6:42)

Run - Terrain

10:00

0.87

(11:30)

1.4

(7:09)

Total

4:42:53

25.17

(11:14)

40.5

(6:59)

1070

91 /

100c

91%

[1-5]

4:22:53

1:41

0:00

» now

Tuesday Apr 26, 2011 #

Note

Legs tired. A lot of walking. Up Sugarloaf (in the sunshine) with Faye, Kieran, Carol and Todd in the morning and then a loop of Howth head in the evening with the two former. About 3 hours of walking all in.

Monday Apr 25, 2011 #

11 AM

Run - Terrain warm up/down 10:00 [1] 1.4 km (7:09 / km)
shoes: Jalas 2010

A few loops of the field to try and wake my body up. Feeling tired.

Run - Orienteering race 35:07 [5] 6.0 km (5:51 / km)
spiked:17/17c shoes: Jalas 2010

JK Day 4, Relays. Tyrella. Great area for the relays and some excellent racing, unfortunately I wasn’t involved in it. Ran third leg in the Open with Rosco and RogerG for FVO and due to a few malfunctions from the former runners I went out as second FVO team (just ahead of the third!). Ran clean and steady but had to speed, good course (apart from the last km) and good fun. No idea if I changed position with anyone as I didn’t see any other runners out there (didn’t catch the FVO second team thouh). All in, a great weekend of orienteering and one of the best JK’s that I have done.

1 PM

Note

Back out with Greg to collect a few controls when everyone had gone home.

Sunday Apr 24, 2011 #

12 PM

Run - Road warm up/down 15:00 [1] 1.5 km (10:00 / km) +100m 7:30 / km
shoes: Jalas 2010

Jog to start. Legs sore and very heavy from yesterday.

Run - Orienteering race 1:26:20 [5] 13.0 km (6:38 / km) +700m 5:14 / km
spiked:27/29c shoes: Jalas 2010

JK Day 3, Long. Slieve Croob. Much faster than I was expecting (and the planner I guess) and all of it was very runnable and visible. Started slow and felt really awful for the first third. Woke up a bit then and actually finished quite well, managed to run (sort of) all hills and the only time loss was a few wobbles (a minute or two all in), so pleased with the run in the end. Nowhere near strong or fast enough yet though. Area was decent and up to the standard of the event, but the planning wasn’t great with a lot of legs that you could pick the control site out from the previous one and long legs with no route choice. Shame that as it was the only negative from an otherwise great weekend.

2 PM

Run - Trail warm up/down 8 [1] 1.0 km (8 / km)
shoes: Jalas 2010

Short trot across the fields for the legs.

Saturday Apr 23, 2011 #

12 PM

Run - Trail 15:00 [1] 1.5 km (10:00 / km)
shoes: Jalas 2010

Run to the start and a few bits once there. Sun came out to make a very warm afternoon. legs sore from yesterday, how?

1 PM

Run - Orienteering race 40:00 [5] 5.7 km (7:01 / km) +140m 6:15 / km
spiked:23/26c shoes: Jalas 2010

JK Day 2, Middle. Tyrella. Late start, meant the hottest part of the day but also a few tracks, especially over the last few controls. Started well but made three big mistakes in the middle section dropping about 2.5 minutes. Legs didn’t show the form that I know I have so was disappointed with the rest. Great area and map though.

2 PM

Run - Trail warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Jalas 2010

To the start and back with Greg.

Friday Apr 22, 2011 #

Event: JK 2011

2 PM

Run - Road 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Adidas Kanadia TR2

Long warm up to try and waken sleeping legs. Not much of a warm up map so mostly on roads.

3 PM

Run - Orienteering race 16:18 [4] 2.4 km (6:47 / km) +60m 6:02 / km
spiked:24/28c shoes: Adidas Kanadia TR2

JK Day 1; Sprint. Stranmillis College, Belfast. Early start but that wasn’t much of a problem as most of the course was urban, and very difficult urban it was a s well. Lost a bit of time by not being able to see the map clearly enough (printing was good but I think a larger scale would have suited the area more), but a great area and fun course. Didn’t make a real mess of anything but took my customary position towards the back of a sprint field. Legs sore and tired after.

Run - Road 10:00 [1] 1.0 km (10:00 / km) +20m 9:05 / km
shoes: Adidas Kanadia TR2

Warm down with Toni.

Thursday Apr 21, 2011 #

Note
(rest day)

All day either faffing or travelling. Rest for the JKL tomorrow. Not feeling all that energised. Maybe still too close to mapping?

Wednesday Apr 20, 2011 #

6 PM

Run - Road 20:00 [0] 2.0 km (10:00 / km)
shoes: Asics 1150 (2010)

Fun and games with Abrams at the SYO Club Night.

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