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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 30 days ending Nov 30, 2008:

activity # timemileskm+m
  Run - Trail 13 13:09:10 88.79(8:53) 142.9(5:31)
  Run - Orienteering6 4:43:18 27.09(10:27) 43.6(6:30) 555
  Run - Road 9 4:39:25 31.5(8:52) 50.7(5:31)
  Circuits3 2:00:00
  Run - Intervals2 1:02:00 3.73 6.0
  Climbing1 1:00:00
  Pilates1 45:00
  Warm up/down3 45:00
  Strength exercises2 40:00
  Total22 28:43:53 151.12 243.2 555

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Sunday Nov 30, 2008 #

Run - Trail 1:29:00 [3] 17.5 km (5:05 / km)
shoes: Asics Gel Enduro 3

Intended to catch the end of the ShUOC v SPOOK footie but left it a bit late and the pitches were empty by the time I got over there, so just continued with my run. Although it was also a bit late to be running and I had to run back from Lodgemoor along the road as it was too dark to run in Rivelin. Not a route that I would usually chose to run but quite interesting as there were some nice bits and a few paths that I?m not familiar with, legs a bit tired though.
http://www.gmap-pedometer.com/?r=2419250

Saturday Nov 29, 2008 #

Run - Orienteering race 16:00 [4] 2.2 km (7:16 / km)
shoes: VJ Falcon 07

SPOOK relays, Stanton Moor, 2nd leg. Camel was a little off the pace so OJ was long gone, but Danger was in sight and I got him on the way to 3. Then messed around a bit in the wood and couldn't get away from him until the very end. Cold and misty making the moor difficult, as did the heather and brambles in the forest.

Run - Orienteering 17:06 [4] 2.2 km (7:46 / km)
shoes: VJ Falcon 07

SPOOK relays, Stanton Moor, 4th leg. Still some way off the pace of Nails and OJ and no Danger to race with this time (he was in front of us I think). Although i didn't really miss anything I was very scrappy and had no real flow and again didn't feel as if I was running very well; just a result of the area I guess.

Run - Orienteering 15:21 [4] 2.1 km (7:19 / km)
shoes: VJ Falcon 07

SPOOK relays, Stanton Moor, 6th leg. Had Danger to chase down this time and did so at number 6 although I could see him from 2 onwards. A little better runnning wise but still very jerky in my technique through the technical bits. Happy to finished ahead of Danger (phew!) but should have been closer to SPOOK. Next year maybe (when I'm running for SPOOK :) ).

Quality event, I love the area as it's technical and rough and therefore very challenging to maintain map contact and keep your legs moving.

Run - Trail warm up/down 40:00 [2] 4.0 km (10:00 / km)
shoes: Asics Gel GT 1120 07

Bits of warming up/keeping warm and warming down during the day.

Friday Nov 28, 2008 #

Note
(rest day)

A nice day doing very little, at least on the exercise front - need to be good and healthy to beat the SPOOK boys tomorrow :)
C • not a hope. 4

Thursday Nov 27, 2008 #

Run - Road 15:00 [1] 2.5 km (6:00 / km)
shoes: Asics Gel GT 1120 07

Very slow jog down to and back from Goodwin.

Pilates 45:00 [2]

First pilates session by lcut. Not done this for a long time and found it hard to maintain posture especially as the mats were a bit thin so my hips were hurting from the floor, but good session and will do some good if I can keep at it.
C • 'good session' 4

Note

Spent the morning up at the mines; another trip out should get all the worthwhile bit done. Now I need to fix my computer so I can get my scanner working so I can draw the thing!

Wednesday Nov 26, 2008 #

Run - Trail 1:46:00 [3] 17.7 km (5:59 / km)
shoes: Asics Gel Enduro 3

Long run from Moscar with Abrams, dropping down into Strines first and then through the forest to the back of Back Tor and along Derwent Edge. A bit close to lunch again and legs tired at the start, but once warmed up and food digested I felt pretty good, but not such a nice day; windy and cold and the underfoot conditions were minging. Enjoyed it though and there was a nice bit of heather running to get up to the path to Back Tor, shame no one else joined us.
http://www.gmap-pedometer.com/?r=2413797

Strength exercises 16:00 [4]

Tuesday Nov 25, 2008 #

Run - Road 31:00 [1] 4.5 km (6:53 / km)
shoes: Asics 2120

Jog down the hill with Shane and Fionne and a short warm up before intervals, then back around Crookes to warm down.

Run - Intervals 30:00 [5] 6.0 km (5:00 / km)
shoes: Asics 2120

Up the Conduit Rd from Crookesmoor until Springvale road, about 550m, starting with a steep first 200m and then levelling out, making it quite a fun session. Very tired at the start but got better as the intervals went on: 2.25, 2.25, 2.23, 2.21, 2.21 & 2.16. Not so many out tonight (why is everyone ill?) and it was Baltic cold, but they missed a good session.

Note

Went out to do some mapping with Camel in the morning, missed his road and had my mistake witnessed by the entire residential contingent of Kaye Place, who appeared to be out on mass for a family walk. Got Camel to do a bit of work on Burbage mines - forgotten how hard mapping is when you first start, but also what good technical training it is. A bit of a nip in the air but a great day to be out and will have to try and find time to finish the area as it will be fun at a large scale with 2.5m contours.
C • class 4

Monday Nov 24, 2008 #

Run - Road 39:00 [2] 8.2 km (4:45 / km)
shoes: Asics Gel GT 1120 07

Jog to circuits via Crosspool and Fulwood and very slowly back up the hill.

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

Circuits 40:00 [4]
shoes: Asics Gel GT 1120 07

Feeling tired today so took the cardio ones very easy, the rest were quite easy when not trying hard. Not so many in tonight but we did have the music back at last.

Sunday Nov 23, 2008 #

Event: SYO District Event, Ecclesall Woods
 

Run - Orienteering race 55:19 [4] 8.8 km (6:17 / km) +165m 5:45 / km
shoes: VJ Falcons

SYO local event at Eccy Woods. Timed myself as the start unit wasn't working (52.24 from no. 1). No energy at all today, tried hard but was very slow so instead concentrated on not making mistakes. Mostly worked, no wandering but off line once or twice, but it's very hard to be clean here - about the hardest forest in England?

Run - Trail 32:00 [2] 6.0 km (5:20 / km)
shoes: Inov8

From from Boyzones up to Eccy Woods and to the start. Was plannin on running back again but the weather turned minging!

Saturday Nov 22, 2008 #

Event: ShUOC Sheffield City Chasing Sprint
 

Run - Road warm up/down 55:00 [2] 9.3 km (5:55 / km)
shoes: Inov8

Various wam up and down jogs throughout the day.

Run - Orienteering race 19:01 [3] 2.7 km (7:03 / km)
shoes: Inov8

Chasing Spint Prologue. Very slow and lots of hesitation but no major mistakes. Throat still sore and didn't have any energy so never got running. Great course and area though, plenty of things to look out for and hardly a dull leg. Really good fun, just wish I had more omph and technical focus.

Run - Orienteering race 21:20 [5] 3.5 km (6:06 / km)
shoes: Inov8

ShUOC Chasing Sprint Final. Much better this afternoon, ran and navigated better, but it was easier and I knew quite a bit of the area. Pulled up from 12th to 7th witht the 5th fastest time, but still 2 minutes down on Speaky. Happy with it though and now quite tired - just not used to running that hard on hard surfaces! Cheers everyone for a great and fun event.

Estimated time as the first leg was out by over two minutes.

Friday Nov 21, 2008 #

Note
(sick)

Woke up with a sore throat, hopefully just a 24 hour thing, due a rest day anyway so no exercise today.

Thursday Nov 20, 2008 #

Run - Trail 41:30 [3] 9.0 km (4:37 / km)
shoes: Asics Gel Enduro 3

Rivelin short loop. First time in weeks that I've had any bounce in my run and enjoyed it much indeed. Didn't run hard but the quickest that I've been around in a while. Happy with that and a good weeks training, maybe some rest now.

Strength exercises 24:00 [4]

Wednesday Nov 19, 2008 #

Run - Trail 1:39:30 [2] 18.7 km (5:19 / km)
shoes: Asics Gel Enduro 3

Nice longish slow run with Danger, Zanthe and TomB up Rivelin. A bit too close to lunch (10 minutes) so feeling rough for first half but actually not too tired from the past few days. Good to be out with a group, enjoyed it and pace was pleasant.
C • When will we see you in Bonny Scotland? 2

Tuesday Nov 18, 2008 #

Run - Intervals intervals 32:00 [5]
shoes: Asics 2120

Heroes: Three times from the bottom of Rivelin to the top of Crookes, about 1100m with 130m climb. Quality session and much enjoyed. Times: 6.00, 6.18 and 6.08. Didn't find it as tough as the shorter hills but another one would have hurt.

Run - Road warm up/down 28:00 [2] 4.6 km (6:05 / km)
shoes: Asics 2120

Jog around Crookes to wam up and then a short jog home (at last!) after the session.

Monday Nov 17, 2008 #

Run - Road 31:00 [2] 6.8 km (4:34 / km)
shoes: Asics Gel GT 1120 07

To circuits via Crosspool and Fulwood.

Run - Road 9:00 [1] 1.3 km (6:55 / km)
shoes: Asics Gel GT 1120 07

Very slow jog back up the hill with Danger.

Warm up/down 15:00 [2]

Circuits 40:00 [4]
shoes: Asics Gel GT 1120 07

No aggression tonight so never pushed it, as was the mood throughout I think. Still, shouldn't be hurting so much tomorrow :)

Sunday Nov 16, 2008 #

Run - Trail warm up/down 20:00 [2] 2.8 km (7:09 / km)
shoes: VJ Falcon 07

Warm up jog and some exercises and stuff.

Run - Orienteering race 59:06 [5] 7.9 km (7:29 / km) +390m 6:00 / km
shoes: VJ Falcon 07

DVO Regional event on Shining Cliff. Great day to be out and felt fairly strong running. Orienteered pretty well and no major mistakes, maybe four 30 second ones but mostly due to controls being hidden in holes. Good tough area but another crap map that hasn't had any major work done on it for 20 years so loads of detail missing. Think I managed not to embarrass myself to much by being just about 1 mpk faster than a W20 - interesting the runners that she beat haven't mentioned that in their logs...
C • map 8

Run - Trail warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: VJ Falcon 07

Jog back around the fields after one of the muddiest and most horrid finishes I can remember.

Saturday Nov 15, 2008 #

Run - Trail 55:30 [2] 11.3 km (4:55 / km)
shoes: Asics Gel Enduro 3

To Shane and Fionne's via Porter Brook, Silverdale and Eccy Woods. Took a bit longer than i was expected and it was way too close to eating but once warmed up and food settled it felt OK.

Run - Road 25:10 [3] 5.2 km (4:50 / km)
shoes: Asics Gel Enduro 3

Evening run home in the dark. Now full from dinner but settle a bit quicker and quite enjoyed it. Ran at a nice pace, probably the first time that I have done up from Hunters Bar. it's a long climb but good.

Friday Nov 14, 2008 #

Note
(rest day)

Busy finishing dissertation, then wanting to relax rather than run, so another rest day.

Thursday Nov 13, 2008 #

Note
(rest day)

Work to be done, not time for play.

Wednesday Nov 12, 2008 #

Run - Trail 2:16:55 [3] 24.7 km (5:33 / km)
shoes: Asics Gel Enduro 3

Very strange occurrence today; there was a bright orb visible in the southern sky for much of the day. Must look up what it was.

Rather than kill myself running around bookmakers on roads this evening I decided to top up my rather low vitamin D levels and head out for a long slow run. Still hurting from lunges but once warmed up and up the hill felt happy trotting away. Got very hungry though.

http://www.gmap-pedometer.com/?r=2390370
C • ufo 2

Tuesday Nov 11, 2008 #

Run - Road 33:15 [2] 5.9 km (5:38 / km)

Was heading for hills with Boyzone but got there a bit late, thought that we we only a few minutes but no one around anywhere. Turned out it had been moved an hour earlier. Maybe I should have read the email more carefully. No worries though as the dynamic lunges last night have had quite a serious effect on my mobility today and I was quite glad to have an easy jog instead of a beasty hill session!
C • yes 3

Monday Nov 10, 2008 #

Circuits 40:00 [4]
shoes: Asics Gel GT 1120 07

Circuits. Hard tonight as I haven't been for two weeks and the time has been bumped up to 46/15. Just about made it through with plenty of sweat, although I was rubbish on dips and press-ups. Tired now and will feel it tomorrow.

Warm up/down warm up/down 15:00 [2]

Run - Road 13:00 [2] 2.4 km (5:25 / km)
shoes: Asics Gel GT 1120 07

Down/up the hill to Goodwin/home

Sunday Nov 9, 2008 #

Run - Trail warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: VJ Falcon 07

Short warm-up and a decent but very slow warm-down trot.

Run - Orienteering race 49:30 [5] 9.0 km (5:30 / km)
shoes: VJ Falcon 07

District event at Skipwith common. Dead flat and very wet, but good running with some tough sections and plenty of marshes. Could run straight in most places and not too much track running, so quite enjoyable. Much like yesterday, tired to push but didn't feel as if I was making any progress. Clean for most of it apart from one big mistake (about a minute) when I ran through a distinct clearing without noticing it.

Saturday Nov 8, 2008 #

Event: ShUOC Championship: Event2: Longshaw
 

Run - Trail tempo 12:00 [2] 2.2 km (5:27 / km)
shoes: VJ Falcon 07

Warm up jog with camel.

Run - Orienteering race 30:35 [5] 5.2 km (5:53 / km)
shoes: VJ Falcon 07

Middle race around Longshaw planned by Faz. Tried hard but harldy felt like I was able to move - hope it's just the result of being ill all week. Not difficult and quite a bit of running (and the map was awful) but fun and good to get out.

Run - Trail warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: VJ Falcon 07

Warm down with Danger collecting a few controls.

Friday Nov 7, 2008 #

Run - Trail 1:11:15 [3] 13.5 km (5:17 / km)
shoes: Asics Gel Enduro 3

Rivelin Dam in the mud. A bit less dreary today but hardly a smashing day either. At least the good things about not having a job means that I can run during daylight hours! Glutes still feel a bit odd.
C • Glutes 4

Thursday Nov 6, 2008 #

Climbing 1:00:00 [1]

An hour and a half down The Works with Chris and Emma. Second time since Easter I think. Rubbish. Fingers and hands now sore. Need to go regularly to make it up anything. Good easy session though as the dregs of my cold are still in my system.

Wednesday Nov 5, 2008 #

Run - Trail 47:30 [2] 9.0 km (5:17 / km)
shoes: Asics Gel Enduro 3

Short loop of the very colourful Rivelin, such a beautiful time of the year but it was a shame that the sun didn't want to join in as well. Felt truly horrible, my lower calfs were hurting on the assents while my glutes and hamstrings felt all funny descending. Hope it's just the after affects of my cold as I didn't enjoy the feeling much.

Tuesday Nov 4, 2008 #

Note
(sick)

Nearly better but still coughing; unfortunately not well enough to join danger and co for hills.

Monday Nov 3, 2008 #

Note
(sick)

Nearly there, but still coughing quite a bit, no up to circuits yet so next week will hurt after missing the last two weeks.

Sunday Nov 2, 2008 #

Note
(sick)

Missed the Open5 today which was very disappointing indeed, still there's nothing you can do about it when you have a cold.

Saturday Nov 1, 2008 #

Note
(sick)

Not feeling at all good, aching all over and no energy at all. Went to watch the Leeds sprint race and was glad i wasn't running as I tired myself walking up the steps on the campus!

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