Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 30 days ending Apr 30, 2011:

	activity	#	time	miles		km		+m
	Mapping	8	10:00:00
	Run - Orienteering	9	6:22:02	38.61	(9:54)	62.14	(6:09)	1720	132 /	142c	92%
	Run - Trail	15	5:26:03	31.01	(10:31)	49.9	(6:32)	1325
	Run - Terrain	4	3:34:25	20.75	(10:20)	33.4	(6:25)	920
	Run - Road	6	2:11:00	11.43	(11:27)	18.4	(7:07)	390
	Bike - Road	1	2:00:00	26.16	(4:35)	42.1	(2:51)
	Run - Drills	1	1:00:00	1.55	(38:37)	2.5	(24:00)
	Circuits	1	40:00
	Run - Intervals	1	28:45	2.24	(12:51)	3.6	(7:59)	250
	Warm up/down	1	10:00
	Total	36	31:52:15	131.76		212.04		4605	132 /	142c	92%
	[1-5]	26	20:58:15
averages - rhr:43 weight:68.3kg

2:20

0:00

» now

Saturday Apr 30, 2011 #

Event: Irish Orienteering Championships

1 PM

Run - Trail warm up/down 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km
shoes: Jalas 2010

Late start made food a bit tricky, but not such a problem for a middle race. Warm and sunny, though a little wind but ground very dry. Did a few strides and stuff to try and wake my legs up.

2 PM

Run - Trail warm up/down 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km
shoes: Jalas 2010

Late start made food a bit tricky, but not such a problem for a middle race. Warm and sunny, though a little wind but ground very dry. Did a few strides and stuff to try and wake my legs up.

Run - Orienteering race 38:37 [4] 5.3 km (7:17 / km) +195m 6:09 / km
spiked:20/21c shoes: Jalas 2010

IOC Middle, Glendoo Ridge – East. Not a bad area at all, but some lose interpretations of it on the map. Physically my legs felt awful all race, I seemed to be running okay (though not downhill) but wasn’t enjoying it and this wasn’t helped when I lost 5 minutes at number 10 (things just didn’t want to fit – think it’s odd there but didn’t have a chance to go back out and check). Number 3 proved to be the main problem for most (though I spiked it (but I was forewarned)), and the map sure didn’t represent the control site, but I didn’t hang round to work out why.

Results all over the place due to protests over number 3. First they removed the split, then another protest (as people who missed it ended up joining up and running the rest of the course together). They stuck with just removing the split, but it’s obviously not a fair method. Didn’t affect my result too much either way as I lost so much time elsewhere. Can’t say I care if I finish 6th or 12th, but for those who lost medals because of it, it wasn’t a very satisfactory solution.

Results and Routegadget

3 PM

Run - Trail warm up/down 7:00 [1] 1.0 km (7:00 / km) +10m 6:40 / km
shoes: VJ Falcons 09

Back to assembly from finish.

M21E - Splits

Friday Apr 29, 2011 #

Note
(rest day)

Nice walk along the cliff path at Robert’s Cove in the sun, but no running. Feeling less tired.

Thursday Apr 28, 2011 #

4 PM

Run - Terrain 41:05 [2] 5.0 km (8:13 / km) +150m 7:09 / km
shoes: Adidas Kanadia TR2

Evening run on Tir na Spideoga; never seen it so fast, recently burnt and bone dry. Wanted to be racing, or at least run with a map, but it was nice being out in the evening sunshine anyway – did find a dropped control though (although Faye found an SI card!).

Wednesday Apr 27, 2011 #

12 PM

Run - Trail 34:00 [0] 4.5 km (7:33 / km) +100m 6:48 / km
shoes: Asics 1150 (2010)

Random. Decided to stop of in the Galtee’s for a run on the way down to Cork, got off the motorway to see an orienteering sign! Obviously followed them and found an army event in Clonmore North. Had a wee chat with them and picked up a map to jog around the novice course (didn’t want anything more). Nice woods but the map needs work. As do my legs.

C • Clonmore 5

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.

Tuesday Apr 19, 2011 #

5 PM

Run - Trail warm up/down 10:40 [1] 1.3 km (8:12 / km) +35m 7:14 / km
shoes: VJ Falcons 09

Warm up around the open hill at Redmires with Rachael, Alex and Abrams.

Run - Orienteering 38:30 8.5 km (4:32 / km) +100m 4:17 / km
rhr:42 weight:68.5kg shoes: VJ Falcons 09

Four short O exercises in Heather Yew Wood, wanted to get some faster map reading practice in before the weekend but my legs were no up for this. Very enjoyable session nonetheless, and lovely evening and good company. Map needs to be 1:5000 to read the mining bit though.

Monday Apr 18, 2011 #

9 AM

Mapping 1:00:00 [0]

Super sunny and warm morning in Sauchie (4.5 hours). That’s all I have time for now, got what I wanted finished but there’s still some nice bits left to do. Back in some deep dark woods so no surprises again to find nothing but trees, but did get to see loads of wild boar piglets!

Sunday Apr 17, 2011 #

11 AM

Run - Terrain 1:35:15 [3] 15.0 km (6:21 / km) +450m 5:31 / km
shoes: Adidas Kanadia TR2

Run with Lard up Dumyat from Dunblane. Absolutely beautiful day, warm and sunny but not hot and with views for miles and miles. Great to be out and very enjoyable. Left leg causing me a few issues though; hip pretty sore and knee and calf not quite right either. Rest and stretching I think. With that in mind I went to play in a sand pit for the afternoon rather than mapping.

Saturday Apr 16, 2011 #

9 AM

Mapping 1:30:00 [0]

Extended morning mapping (6.5 hours) - got a bit hungry. Saw bits of Sauchie that no one ever sees. And probably will never see again. Not a surprise not to see anything of any interest their either.

Friday Apr 15, 2011 #

9 AM

Mapping 1:00:00 [0]

Mapping the deep, dark depths of Sauchie (4 hours), here there was a Wellington boot. How does one misplace a welly in the middle of a dense wood? Also found a saucepan, and as it didn’t match the kettle I hung it on a tree in case Mr Dobb’s should be running by and missing his own sauce pan.

Thursday Apr 14, 2011 #

9 AM

Mapping 1:00:00 [0]

Four hours in Sauchie. Got the nasty middle crags sorted so mapping should be a bit more pleasant tomorrow. Found an Irn Bru bottle that HADN’T been finished!!! What’s becoming of the true Scot??? Maybe they were on a diet.

C • Bru 2

6 PM

Run - Intervals intervals 28:45 [5] 3.6 km (7:59 / km) +250m 5:56 / km
shoes: Adidas Kanadia TR2

FVO hill intervals. 4 times a set of two; the first being a steady climb the second a short fast slope (others did 5 but I had reached my limit by then). Had headed out reluctantly and not wanting to run hard, but these things always drag you in and letting JonX or Lard past wasn’t an option! So they ended up hurting quite a bit. Times 1.32 & .53, 1.22 & .50, 1.22 & .49 and 1.21 & .49.

C • Lard 1

Run - Trail warm up/down 39:45 [1] 5.0 km (7:57 / km) +180m 6:44 / km
shoes: Adidas Kanadia TR2

Loop around the lake at Stirling Uni to warm up before heading up into the Hermitage for the session. Loop around the woods to warm down.

Wednesday Apr 13, 2011 #

10 AM

Mapping 1:00:00 [0]

Morning in Sauchie (4.5 hours). Shorter days this week or I’ll not be able to move at the JK. Did a bit of the felled area (not nice) and some of the plantation to the south (surprisingly nice) to avoid the persistent but very light rain. Found a plastic urn and a bucket. Not sure if it was THE bucket but refrained from kicking it to be on the safe side.

C • the pot calling the kettle 1

6 PM

Run - Trail warm up/down 18:00 [1] 2.7 km (6:40 / km) +125m 5:25 / km
shoes: VJ Falcons 09

Jog to the start the long way round with JonX and the Grump.

7 PM

Run - Orienteering 37:40 [4] **** 5.0 km (7:32 / km) +225m 6:09 / km
spiked:21/21c shoes: VJ Falcons 09

FVO evening training on Sauchie. Okay, so I’ve only just mapped this and therefore know it kind of well, but it was still excellent fun and good navigational challenge. Legs felt pretty good and I ran comfortably fast without a lot of effort. Happy with that. Also relocated the kettle I found mapping a few weeks ago!. Bonus!

Run - Trail warm up/down 4:30 [1] 0.7 km (6:26 / km) +10m 6:00 / km
shoes: VJ Falcons 09

Back from the finish with DougDoug, Oleg and Tom.

Tuesday Apr 12, 2011 #

10 AM

Mapping 1:30:00 [0]

Mapping a nice wee outdoor centre in Glen Lyon (7 hours). Cracking place and a great little bit open open, shame it's so far from anywhere. Feeling tired.

Monday Apr 11, 2011 #

Note
rhr:43

Busy day which didn't include time for a run. Life now sorted for a week or so though! Long drive back up to Dunblane to finish (I hope) mapping Sauchie.

Sunday Apr 10, 2011 #

8 AM

Run - Trail 1:00:10 11.0 km (5:28 / km) +220m 4:58 / km
rhr:43 shoes: Asics Trabuco 12 WR

Early morning around Burbage with an old flatmate. Didn’t start off too energetically but I think that had more to do with the stupid time. Through in a few efforts towards the end though as my body woke up and I was feeling I needed a little more than a slow run. Another cracking day. Right hip still a little sore, need to get that looked at – anyone know a good chiropractor?

Saturday Apr 9, 2011 #

Note
rhr:42 (rest day)

Catching up with friends. Messed up my training plans and I didn't feel like changing. Rest is a good think though.

Friday Apr 8, 2011 #

2 PM

Run - Terrain 1:08:05 [3] 12.0 km (5:40 / km) +320m 5:00 / km
rhr:43 weight:68.3kg shoes: Asics Trabuco 12 WR

What amazing weather. Couldn’t stay in the city when there are hills calling for me nearby. Didn’t feel energetic (think the past two days have actually been very tiring) but had to get up high, so headed up Back Tor with Danger. Warm but a cool breeze (aside from on the north side where it was baking). Saw something shiny in the distance and had to go chase it - remains of someone’s birthday balloon.

Thursday Apr 7, 2011 #

10 AM

Mapping 1:30:00 [0]

Another two maps. Very, very posh school near Maidenhead (how many schools have their own firing range?) and a standard secondary in Croydon. The morning school took forever so was late getting to Croydon and finished just in time to sit in rush hour traffic on the M25. Home at 10.30 to find half the kitchen missing and everything needing a clean. I’ll miss GG as a flatmate!

C • Awwww pining for him already? 7

Wednesday Apr 6, 2011 #

9 AM

Mapping 1:30:00 [0]

Poor day. Up at 4.15 to drop the old man at the airport. On to Shrewsbury to do a map (took fours hours instead of the expected 2). Ludlow for another map (2 hours instead of 1). Long drive in busy traffic to London to drop James’ things off. Got a little lost. Long, long wait for food. Road works trying to get out of London. Slip road to M25 closed so big detour. Drive to Colchester for 11pm. Hostel closed, lady not happy at getting up to sign me in… She was nice in the end though and I slept well.

Tuesday Apr 5, 2011 #

6 PM

Run - Road 36:00 [3] 6.3 km (5:43 / km) +100m 5:18 / km
shoes: Asics 1150 (2010)

Over to Goodwin with GG to meet the lads for Sprintervals. Back from somewhere in deepest Lower Walkley, somewhere near Penistone I believe...

Run - Orienteering 31:30 4.5 mi (7:00 / mi) +150m 6:21 / mi
rhr:44 weight:68.4kg shoes: Asics 1150 (2010)

Strange session; down hill sprint training in Walkley. Never felt hard as there was so much down hill, but keeping up with map reading was tough. Easy jog back up the hill between each of the four intervals. Didn't feel in the zone at all but enjoyed the session.

Monday Apr 4, 2011 #

5 PM

Run - Road 30:00 [1] 4.6 km (6:31 / km) +120m 5:46 / km
shoes: Asics Gel GT 1120 07

Run to Goodwin, up to Drills after and home after them.

Warm up/down warm up/down 10:00 [1]
shoes: Asics Gel GT 1120 07

Circuits 40:00 [3]
rhr:44 weight:68.3kg shoes: Asics Gel GT 1120 07

Spent the session chatting with Boyzone whcih made the exercises easier but I didn’t try to hard either. That was a good thing.

6 PM

Run - Drills 1:00:00 [3] 2.5 km (24:00 / km)
shoes: Asics Gel GT 1120 07

Drills lead by Coach Candy in the open air at Bolehill Park for the first time. It’s a windy place. Fun session though and actually very nice to be on grass (aside from a somewhat overgrown puppy who thought that burpees were just great fun to join in). With the absence of Ralph, Yvette and Mal were the recipients of the coach’s special attention.

Sunday Apr 3, 2011 #

11 AM

Run - Trail warm up/down 12:00 [1] 1.5 km (8:00 / km) +25m 7:23 / km
shoes: VJ Falcons 09

Mass warm up jog

Run - Orienteering 58:00 9.0 km (6:27 / km) +150m 5:57 / km
shoes: VJ Falcons 09

Most excellent fun trainings in Hugset Woods. Small area but plenty big enough to get lost in multiple times; riddled with holes and a mixture of deciduous and coniferous woods with either pine needs, wood anemones or (occasionally) brambles underfoot. Big group of (mostly ShUOC guys) out as well.

Several training exercises followed by a 5km course. Took a while to get into the map and quickly discovered that as soon as you felt confident pushing it a bit harder then you were going to get lost! Avoided any serious wandering but lost contact a few more times that I was happy with.

Ran the course as a randomly selected chasing start, regrouping half way round to do it again. Was a lot of fun and I was happy not to be running too much slower than the boys (who area all way fitter than me) - was a muppet at thelast control (but succeeded in dragging both Danger and Yvette offline at well). Top session.

1 PM

Run - Trail warm up/down 12:00 [1] 1.5 km (8:00 / km) +40m 7:04 / km
shoes: VJ Falcons 09

Found a scooter in the woods. Donated it to the needy students.

C • Thanks 3

Saturday Apr 2, 2011 #

9 AM

Bike - Road 2:00:00 [2] 42.1 km (2:51 / km)
rhr:43 weight:68.4kg

Road bike to Hathersage and Grindleford. I’m still alive, no broken bones and aside from a tender rear and a stiff neck and back, doing just fine. Out early with Raymond and was glad of the company as was a little hesitant on the bike. Such a nice feeling to be back rolling smoothly though. I like my bike – it just flies along. Must get out more (once my ‘contact points’ recover sufficiently!).

Friday Apr 1, 2011 #

6 PM

Run - Trail 1:07:50 [2] 12.2 km (5:34 / km) +380m 4:49 / km
rhr:42 weight:68kg shoes: Asics 1150 (2010)

Was feeling massively lethargic and thinking of taking another day off, so was actually quite grateful for GG dragging me out for a run with a big ShUOC crowd. Was a bit fearful of it being a little intense, but it tuned o unto to be a lovely slow gander up Rivelin. Didn’t feel great but was glad to have been out. Weight an almost unbelievable 68.0 after!!!

« Earlier | Later »