Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 29 days ending Feb 29, 2008:

	activity	#	time	miles		km		+m
	Run - Trail	10	10:46:55	77.36	(8:22)	124.5	(5:12)
	Run - Orienteering	7	8:03:05	39.33		63.3		710
	Run - Road	9	4:44:15	31.5	(9:01)	50.7	(5:36)
	Circuits	4	3:00:00
	Warm up/down	12	2:40:00	7.77		12.5
	Run - Intervals	4	1:41:30
	Bike - Road	1	1:31:00	19.57	(4:39)	31.5	(2:53)
	Strength exercises	4	1:20:30
	Run - Terrain	1	45:15	2.8	(16:11)	4.5	(10:03)
	Total	29	34:32:30	178.33		287.0		710
averages - sleep:7.4 rhr:46 weight:70.8kg

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Thursday Feb 28, 2008 #

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

Down to Endcliffe park and back through Ranmoor.

Run - Intervals 25:00 [4]
shoes: Asics Trabuco 10 WR

ShUOC intervals in Endcliffe Park. Same session as a few weeks ago, full loop followed by a smaller one, though ground much drier today. 3.35 (1.18), 3.36 (1.22), 3.32 (1.28), 3.29 (1.38), 3.29 (1.38). Felt pretty good once warmed up and enjoyed them! Was even ready for another!!!

Warm up/down 5:00 [2]
shoes: Asics Trabuco 10 WR

Wednesday Feb 27, 2008 #

Run - Orienteering 46:10 [2]

Night O in Eccy Woods. Quite tricky and bushy in the dark, still feeling tired and didn't want to do anything strenuous so took it very slow and tried not to make mistakes. Succeeded on all but one and a few that I couldn't see very easy. No real flow though but the map was hard to read as the printing was faint and rough. Good to get out for a terrain session though.

Tuesday Feb 26, 2008 #

Run - Trail 46:10 [2] 9.0 km (5:08 / km)
slept:7.5 weight:70.5kg shoes: Ascis Gel GT 2110

Rivelin short loop. Dead (particularly my hamstrings from dynamic lunges) today so decided to take it very easy. Trotted around in the wind and occasional sun putting no particular effort in. Grand day out.

Monday Feb 25, 2008 #

Run - Road 14:00 [2] 1.8 km (7:47 / km)
shoes: Asics Gel GT 1120 07

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

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

Shuttle runs removed so all cardio exercises now involve jumping of some sort. Didn't feel very strong but the session went very quickly and I was expecting more.

Sunday Feb 24, 2008 #

Run - Orienteering 49:35 [5] 7.6 km (6:31 / km) +190m 5:48 / km

Brimham Rocks. Had to run course 2 as they'd run out of course 1 maps by the time we registered :( Lousy course it was too, a few really dumb legs along tracks and loads of controls waving at you as we spent a lot of our time doing course 1 backwards. Aside from half the trees missing from the map it was actually very good and a fun place to run (though the heather was tough in places). Legs still very tired so the hills and heather were a struggle. Only 34 today but I made the M35 result list...

Warm up/down 15:00 [1] 2.0 km (7:30 / km)

Saturday Feb 23, 2008 #

Run - Orienteering 1:13:00 [4] *** 11.6 km (6:18 / km)
rhr:43 slept:8.0 weight:71kg

Burbage with Danger and Camel. Danger had planned a radical course; it went clockwise! Tried legs and took a while to warm up and then found the heather at the end real though. Navigating is so much easier when your not pushing yourself, there's so much time! Good session though, thanks guys.

Friday Feb 22, 2008 #

Bike - Road 1:31:00 [3] 31.5 km (2:53 / km)
rhr:43 slept:7.5 weight:71kg

A57 to Moscar and then back on the minor roads through Strines, Bradfield, Dungworth and Stannington. Fierce windy altogether and nearly packed it in as soon as I left the house, it was a right struggle getting to the top of the A57. Nearly got done in by a divot in a Chelsea tractor who pulled right across in front of me into his parking space with even a glance, and then beeped as if to tell me to get out of the way. Numpty.

Thursday Feb 21, 2008 #

Run - Intervals 29:30 [5]
rhr:47 slept:7.0 weight:71kg shoes: Asics Trabuco 10 WR

Hill intervals in Bingham Park - bottom to top, all on grass, 8 = 1.32 (1.58), 1.36 (1.59), 1.29 (1.59), 1.34 (2.06), 1.32 (1.59), 1.39 (2.58), 1.32 (2.03), 1.28 (2.06). First hills in about a decade... Tough but actually quite fun, although I never felt like I got going. Will have to do more.

Warm up/down warm up/down 15:00 [2]
shoes: Asics Trabuco 10 WR

Run - Road 36:00 [2] 5.5 km (6:33 / km)
shoes: Asics Trabuco 10 WR

Down to Endcliffe with Matt and Chris and back via Ranmoor with Matt and Danger. Calfs tired.

C • I reckon leave between 10 a... 1

Wednesday Feb 20, 2008 #

Run - Trail 41:30 [3] 8.0 km (5:11 / km)
rhr:45 slept:7.5 weight:71kg shoes: Asics Trabuco 10 WR

Short Redmires loop. Too close to lunch but had to get out before dark. Stomach wasn't to delighted at being thrown around but it didn't make much of a difference as my legs were completely not there. Couldn't have gone much faster.
http://www.gmap-pedometer.com/?r=1640103

Tuesday Feb 19, 2008 #

Run - Trail 1:11:45 [3] 13.6 km (5:17 / km)
rhr:46 slept:7.5 weight:71kg shoes: Ascis Gel GT 2110

Rivelin Dam anti-clock. Baltic cold heading out and thick fog, broke about half way round (sort of) and almost saw a bit of sun. The outside bit of my leg between my calf and ankle (I'm sure there's a real name for it) was sore on the climbs (from tiredness) but stopped hurting as I warmed up.

C • climbing tonight 8

Monday Feb 18, 2008 #

Warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Asics Gel GT 1120 07

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

Normal hard session now, but started on a good set and got most of the nasty ones out of the way early. Feel grand after the weekend but I suppose that I didn't do that much hard running. Good crowd out tonight and even managed to get Chris along again - after he'd already been for a run!!! Also managed to off-load the BOC relay trophy at last :)

Run - Road warm up/down 12:00 [2] 2.2 km (5:27 / km)
shoes: Asics Gel GT 1120 07

Jog straight down and back to circuits.

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.

Sunday Feb 10, 2008 #

Event: Robin Hood Trophy & Midland Champs

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

Better effort today, managed a short warm down jog and some stretching. Nearly missed my start for warming up!

Run - Orienteering race 1:11:21 [5] 13.8 km (5:10 / km) +160m 4:53 / km
shoes: VJ Falcons

Robin Hood Trophy; Sherwood with Budby. Surprisingly nice forest, easily the best NOC area that I've run on. Can't say the same about the mapping. Old Oaks rather randomly mapped and new felling around 3 completely wrong. Map printing was also awful, far to light - could hardly see light green - and some controls hard to find (not help by features being hidden under unbroken lines). All that side it was quite enjoyable, very happy with my running pace (if not my technical pace; lost about 4 minutes) and it was a cracking day to be running. Disappointed not to get under 5mpk though. Scotia had a fairly nippy run to get around in 65.

M21L - Splits

Saturday Feb 9, 2008 #

Run - Orienteering race 37:14 [4] 5.6 km (6:39 / km)
shoes: Inov8

NOC night event. First night event of the year, very rusty but map quite suspect. Lost minutes due to pin punching and no card holder. Nice small forest and an amazing evening. Enjoyed.

Warm up/down warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8

All warm up, got changed straight after running and forgot to jog.

Friday Feb 8, 2008 #

Run - Trail 1:37:00 [3] 18.0 km (5:23 / km)
shoes: Asics Trabuco 10 WR

Stanage/Burbage trail run. Was thinking of doing the city sprint O that danger was planning but decided that I was too tired from last nights intervals. So stuck to the long run plan, but as I haven't done a long run for several weeks I kept it a bit shorter and stayed on trails. Great to be running normally again, had no problem today, was happy trotting along at an easy pace.
http://www.gmap-pedometer.com/?r=1609444

Thursday Feb 7, 2008 #

Run - Intervals intervals 25:00 [4]
shoes: Asics Trabuco 10 WR

Endcliffe Park, 3.46 (1.10) 3.52 (1.16) 3.59 (1.16) 3.50 (1.22) 3.46
Very muddy, ran two loops and waited for partner to finish before starting the next. First intervals in a long, long time, felt very stiff but it was difficult to run due to the bog which is where the field used to be.

Run - Road warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Asics Trabuco 10 WR

Jog down and back to Endcliffe Park and warm up when there.

Strength exercises 10:00 [4]

Wednesday Feb 6, 2008 #

Run - Trail 1:10:20 [3] 13.6 km (5:10 / km)
slept:7.0 weight:70.5kg shoes: Asics Trabuco 10 WR

Loxley hilly run. Felt normal running for the first time since before Christmas. Felt good, though not particularly fast. Cracking day to be out.
http://www.gmap-pedometer.com/?r=1604798

Tuesday Feb 5, 2008 #

Run - Trail 1:10:05 [3] 13.7 km (5:07 / km)
slept:7.5 weight:71kg shoes: Asics Trabuco 10 WR

Rivelin Dam. Hamstrings sore from dynamic lunges last night and took a while to get going. Felt sluggish throughout but ran last hill OK. Slippery trails, but all in all it was grand to be out.

Monday Feb 4, 2008 #

Circuits 45:00 [4]
slept:6.5 weight:70kg shoes: Asics Gel GT 1120 07

The toughest routine possible according to Rach and I didn't disagree. Aside from the shoulders not feeling too strong on the side planks I felt pretty good and tried quite hard in a few places.

C • arm walk was awesome. dont ... 2

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

Sunday Feb 3, 2008 #

Run - Road 42:30 [3] 9.2 km (4:37 / km)
shoes: Asics Trabuco 10 WR

Evening run around Oxford, mostly tar but found some grass verges. Feeling a bit tired from last weeks walking.

Saturday Feb 2, 2008 #

Run - Road 22:45 [3] 4.8 km (4:44 / km)
shoes: Asics Trabuco 10 WR

Run out to Shotover along roads with Anne (she cycled). Cold morning and took ages to get warm.

Run - Road 27:00 [3] 6.4 km (4:13 / km)
shoes: Asics Trabuco 10 WR

Run back from Shotover - Anne shows me the 'scenic' route but fails to tell me it's a lot further and still all on tar... Still freezing and didn't get that warm despite running at a decent pace.

Run - Terrain 45:15 [2] 4.5 km (10:03 / km)
shoes: Asics Trabuco 10 WR

Run around Shotover with Anne showing me all the must see features. Lots of stopping and admiring them in awe... Seriously, it is nice place to go for a run/bike.

C • Shotover 3

Friday Feb 1, 2008 #

Run - Trail 42:00 [3] 9.0 km (4:40 / km)
shoes: Asics Trabuco 10 WR

Rivelin short loop. Slippery, windy and cold. Got a stitch on the way down for the first time in ages. Despite the conditions it was a nice morning to be out and the wind helped me to a 7.30 for Coppice Track. Good to be feeling better running again.

Strength exercises 19:30 [4]

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