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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  Run - Orienteering14 13:17:05 64.31(12:24) 103.5(7:42) 3066
  Mapping6 9:45:00
  Run - Trail 14 5:46:55 34.98(9:55) 56.3(6:10) 1673
  Run - Terrain3 3:18:49 17.07(11:39) 27.47(7:14) 605
  Bike - Mountain 2 2:49:00 20.94(8:04) 33.7(5:01) 519
  Pilates1 31:54
  Circuits1 24:24
  Total33 35:53:07 137.3 220.96 5863
  [1-5]27 25:59:55
averages - weight:70kg

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Monday Apr 30, 2012 #

Note

Didn't happen today.

Sunday Apr 29, 2012 #

9 AM

Mapping 1:45:00 [0]

Final day in Loch Ard, and a rough one it was too (7.45 hours). Tidying up some bits to allow a link between two nice areas, but the link wasn't very nice. On the positive side it was a stunner of a day, nothing but blue sky all day, though the weather seems to have forgotten how late in the year it is as it was cold a frosty in the morning.

Saturday Apr 28, 2012 #

10 AM

Run - Trail 53:47 intensity: (5:00 @1) + (5:00 @2) + (20:00 @3) + (20:00 @4) + (3:47 @5) 9.69 km (5:33 / km) +445m 4:31 / km
ahr:140 max:168 shoes: Adidas Kanadia TR3

Another test run up Dumyat with Lard and Rog, who was pushing a good pace up the hill. Much drier today so opted for the same shoes, Rog went for dobs and the extra grip was hugely obvious as I was descending behind him. Will have to see how wet it is on race day. Up a few minutes quicker than last week which was promising as it didn't feel any harder. Also not so sore from the decent, though I didn't push it that hard either.
5 PM

Bike - Mountain 1:05:00 intensity: (30:00 @1) + (30:00 @2) + (5:00 @3) 12.7 km (5:07 / km) +271m 4:37 / km

Easy evening cycle at Carron Valley, not been here for years but not much beyond the car park has changed (though there is a new accent trail). Still useless technically but it was a nice evening to try and improve matters.

Friday Apr 27, 2012 #

9 AM

Mapping 1:15:00 [0]

Last day in the woods at Tulliallan (5 hours), only the college to do now. Had the dubious honour serenaded by bagpipes throughout the morning... At least the sun was out today.

Thursday Apr 26, 2012 #

9 AM

Mapping 1:15:00 [0]

5 hours in Tullliallan, another short day will finish the woods. Lots of wiggly contours today and nothing more than a blank page as a base map, slow progress. Hope it's some way accurate...

Wednesday Apr 25, 2012 #

6 PM

Run - Trail warm up/down 15:00 [2] 2.5 km (6:00 / km) +50m 5:27 / km
shoes: VJ Falcons 11

Forgot my GPS :-(

Run - Orienteering race 24:41 intensity: (2:41 @2) + (10:00 @3) + (10:00 @4) + (2:00 @5) 4.1 km (6:01 / km) +150m 5:05 / km
shoes: VJ Falcons 11

First WEE of the season in Plean. Don't think I've been here for years, but it hasn't changed a whole lot. Tried to run fast but my legs (especially my hamstrings) were stiff sore from the Dumyat effort on Saturday, so it was more a case of trying to be fluid rather than fast. Failed epically on one leg when I went down the wrong path - how many years do you have to play this game before you stop doing stupid things?

Run - Trail warm up/down 18:00 [2] 3.2 km (5:37 / km) +80m 5:00 / km
shoes: VJ Falcons 11

Legs seized immediately after stopping, really had to struggle to get running again to loosen them out. Think it did the jog though.

Tuesday Apr 24, 2012 #

Note

The forecast promised heavy rain all day, and yet in the rain shadow of Dunblane it was sunny all day. Annoying, as I didn't venture out to get more mapping done.

Monday Apr 23, 2012 #

9 AM

Mapping 2:00:00 [0]

Back at Tulliallan for a good long day in the woods (8.45 hours), was hoping to do more but got rained off at 6. Some cracking woods but such a shame that it hasn't been mapped earlier as there is a lot of wind damage and it's all been thinned, so a year ago it would have been glorious woods, another year or so and it'll be nice again though.
Found a mountain bike that was so far into decomposition that it most have been one of the first of it's breed, also mapped my first ice house which will make a lovely control site (providing you don't go all the way in...).

Sunday Apr 22, 2012 #

10 AM

Run - Orienteering 1:24:28 intensity: (4:58 @0) + (41:18 @1) + (6:11 @2) + (22:00 @3) + (10:01 @4) 11.07 km (7:38 / km) +362m 6:33 / km
ahr:132 max:166 shoes: VJ Falcons 11

Test run on the Doon Hill map that I'm working on with Lard, Grump and Rog. Rog was pushing a good pace so was working quite hard, especially in the rougher plantation bits. Very enjoyable with lots of nice bits, shame that there's sill so much windblow around though. Area is big enough for a SOL.

Saturday Apr 21, 2012 #

10 AM

Run - Trail 51:01 intensity: (22:50 @1) + (3:08 @2) + (6:21 @3) + (18:42 @4) 8.68 km (5:53 / km) +425m 4:43 / km
ahr:138 max:166 shoes: Adidas Kanadia TR3

Practice run up Dumyat for the hill race in a few weeks with Lard, RogerG and Grump. It's a tough climb, especially as it's all runnable. Legs more tired from the down hill intervals though, which were fun and obviously well needed. Also got to see Grump wipe out big style. Too slippery for the shoes I had on, if it's like this for the race I think I'll be in my dobs.
Garmin has given up picking up my HRM, battery changed but still not working, though I did manage to pick up data from those around me...

Friday Apr 20, 2012 #

6 PM

Run - Trail 36:28 intensity: (20:00 @2) + (15:00 @3) + (1:28 @4) 7.2 km (5:04 / km) +163m 4:33 / km
shoes: Asics Trabuco 12 WR

Still not feeling the running love so delayed it somewhat before heading out (and even then it was only from encouragement from Skyhigh). Glad i did though as I enjoyed it quite a bit once warmed up (top of the hill) and actually felt good on the trails on the way down.

Thursday Apr 19, 2012 #

10 AM

Mapping 1:30:00 [0]

Start on the new map of Tulliallan (6 hours), it's to the east where it rains less than Aberfoyle, but that didn't help today as I got dumped on twice, the second time washed a bunch of surveying of my board. Not a happy bunny. Mapping not a quick as I was hoping - mostly due to only having the OS as a base which is useless for contours in an are like this. Also no inclination to go for a run when I got home.

Wednesday Apr 18, 2012 #

6 PM

Run - Terrain 1:05:48 intensity: (31:49 @1) + (26:06 @2) + (7:53 @3) 9.2 km (7:09 / km) +190m 6:29 / km
ahr:125 max:150 shoes: Adidas Kanadia TR3

Went to check out Brae Wood (next to Barr Wood) with Lard. Way nicer than I was expecting, all open woods (but not super fast or visible) and quite a bit of contour detail (quite wee though). The mountain behind wasn't as detailed but had some lovely semi-open and boulders - a cracking run and great views all down the Forth Valley. Lard was feeling very flat though - he was saying that he was low on energy reserves, but I can't see how that can be possible... Apparently Lard floats as well...

Tuesday Apr 17, 2012 #

Note

Legs refused to remove themselves from the computer today, shame as it actually got quite nice in the evening, but there are times that you are powerless to do anything about it...

Monday Apr 16, 2012 #

9 AM

Mapping 2:00:00 [0]

Long day in Loch Ard (8.15 hours), had to make the most of the good weather as there doesn't look to be many more opportunities this week. Extending the map a bit with no base map; tricky.
C • New Map 3

Sunday Apr 15, 2012 #

11 AM

Bike - Mountain 1:44:00 intensity: (44:00 @1) + (40:00 @2) + (20:00 @3) 21.0 km (4:57 / km) +248m 4:41 / km

'Family' cycle round Dalbeattie with Lard, Skyhigh and Little Lard in a trailer (who is quite heavy when you're the one doing the towing!). Lovely day and very enjoyable, though it will be some time yet before my posterior agrees to more cycling. Kept forgetting to restart my watch after the multitude of stops to settle the wee man who wasn't enjoying the bumpy roads, also did a wee extra loop on the mtb trails at the end - my skills are very rusty (first bit of mtb since my accident).

Saturday Apr 14, 2012 #

11 AM

Run - Trail warm up/down 15:46 [2] 2.24 km (7:01 / km) +15m 6:48 / km
shoes: VJ Falcons 11

Run - Orienteering race 1:05:01 intensity: (20:00 @2) + (25:01 @3) + (20:00 @4) 10.51 km (6:11 / km) +157m 5:45 / km
shoes: VJ Falcons 11

SOL 2, Dalbeattie, 9.2km, 175m. Glad this was a flat one as my legs were still in no mood going up hills. Clean run technically, which is a challenge on a map as inconsistent as this, and was running okay as well. Shame there are so many paths here as there is a lot of brilliant terrain that is too fragmented, but enjoyed the woods very much nonetheless.
Map - JK relay map also added.
1 PM

Run - Trail warm up/down 11:21 [1] 1.85 km (6:09 / km) +14m 5:56 / km
shoes: VJ Falcons 11

Friday Apr 13, 2012 #

Note
(rest day)

Rest day. Needed.

Thursday Apr 12, 2012 #

11 AM

Run - Orienteering 44:15 intensity: (22:15 @1) + (22:00 @2) 4.46 km (9:56 / km) +86m 9:03 / km
shoes: VJ Falcons 11

Took this morning very easy; hung a few controls, shadowed a bit and collected, all very slowly as my legs didn't want to do anything that wasn't flat.
3 PM

Run - Orienteering 42:31 intensity: (22:31 @1) + (20:00 @2) 4.24 km (10:02 / km) +214m 8:01 / km
shoes: VJ Falcons 11

Enough. Legs dead. Need rest. Hung the controls and went home!

Wednesday Apr 11, 2012 #

11 AM

Run - Orienteering 1:48:15 intensity: (18:00 @1) + (50:00 @2) + (30:00 @3) + (10:00 @4) + (15 @5) 7.9 mi (13:42 / mi) +334m 12:07 / mi
shoes: Jalas 2012

Hanging, orienteering, collecting. Knackered.
3 PM

Run - Orienteering 35:38 intensity: (20:00 @1) + (15:00 @2) + (38 @3) 2.41 mi (14:46 / mi) +128m 12:41 / mi
shoes: Jalas 2012

Afternoon session. Tried to run but bonked half way round. Enough for today.

Tuesday Apr 10, 2012 #

11 AM

Run - Trail warm up/down 8:01 intensity: (7:56 @1) + (5 @2) 0.71 mi (11:14 / mi) +60m 8:54 / mi
ahr:107 max:132 shoes: Jalas 2012

Run - Orienteering 1:01:14 intensity: (37 @0) + (15:13 @1) + (29:54 @2) + (14:48 @3) + (42 @4) 7.27 km (8:25 / km) +281m 7:03 / km
ahr:136 max:161 shoes: Jalas 2012

Training with Irish peoples. Legs wasted, especially on downhills. Forest wasted as well, but from wind damage.
5 PM

Run - Orienteering 48:14 intensity: (44:06 @1) + (4:02 @2) + (6 @3) 4.39 km (10:59 / km) +80m 10:04 / km
ahr:110 max:145 shoes: Jalas 2012

Had a look around the start of the course from Saturday. Map definitely not correct or showing right information at #1 and the vegetation change at #4 caught out everyone even though they knew it was there...

Monday Apr 9, 2012 #

10 AM

Run - Trail warm up/down 15:18 intensity: (12:28 @1) + (2:21 @2) + (29 @3) 1.59 mi (9:38 / mi) +65m 8:33 / mi
ahr:130 max:146 shoes: Jalas 2012

Ran to the car park to use the toilet as it was quicker than standing int he queue!

Run - Orienteering race 36:42 intensity: (18 @1) + (12 @2) + (2:03 @3) + (31:17 @4) + (2:52 @5) 6.05 km (6:04 / km) +297m 4:52 / km
ahr:167 max:178 shoes: Jalas 2012

JK Relays, Newtyle Hill, 5.4kn, 235m, 3rd leg Premier. JK relays are always so frustrating as there's never anything left int he legs after the individual races! Steady runs from Rosco and then Grump set me out in a fragmented pack with Mark Saunders, Dan Haliday and a Norwegian. Managed to hold my ground on the climbs but legs were too wrecked to descend at pace, so lost positions there. Navigation was straightforward so no time to be made there, Stig also floated past at one stage, not going all that much quicker but I couldn't respond at all. Managed to pass the Norwegian on the last climb but then had nothing left to catch Roar who I caught just before the last control.

Sunday Apr 8, 2012 #

12 PM

Run - Trail warm up/down 18:07 intensity: (38 @0) + (2:36 @1) + (4:38 @2) + (9:57 @3) + (18 @4) 1.88 km (9:37 / km) +194m 6:21 / km
ahr:142 max:163 shoes: Jalas 2012

To the start. Steep.
1 PM

Run - Orienteering race 1:45:11 intensity: (14 @0) + (11 @1) + (12 @2) + (23:22 @3) + (1:21:07 @4) + (5 @5) 15.02 km (7:00 / km) +485m 6:02 / km
ahr:163 max:175 shoes: Jalas 2012

JK Day 3, Craig a Barns, Long (11.6km, 620m). This wasn't as tough as I was expecting, but I'm more than a little tired now nonetheless. Started well and in control (small miss at #8) but completely switched off at #12 and lost 3 minutes between there and #13). Didn't really settle after that and made some further stupid mistakes. Lost a minute at #19 as I'm sure it wasn't in the right place (ran right past it to, as it was on a spur, to a re-entrant with a linear marsh in...). Picked a good route to #25 but then failed in the execution (had to climb down a crag). Lost over 6 minutes in all. Quality area and a proper classic course, but should have done better.
Map
3 PM

Run - Trail warm up/down 4:44 intensity: (4:30 @1) + (14 @2) 0.45 km (10:35 / km) +4m 10:08 / km
ahr:121 max:132 shoes: Jalas 2012

Slow lap of the car park with Tullster.

1 - Splits

Saturday Apr 7, 2012 #

2 PM

Run - Trail 30:00 [2] 3.5 km (8:34 / km) +40m 8:06 / km
shoes: Jalas 2012

After standing on my feet for hours and hours on car park duty I didn't leave myself quite enough time to do the warm up that I wanted - hardly got to see the warm up map which was a disadvantage as I hadn't worked out quite how wooly the map was.

Run - Orienteering race 34:55 [5] 5.1 km (6:51 / km) +260m 5:27 / km
shoes: Jalas 2012

JK Day 2, Dunalastair, Middle. I don't like to complain but...has there ever been a less spectator friendly assembly for a JK? Car parking field was great though. My race was pretty good as well, though I did feel like I was running with weights around my ankles (result of parking duty?). Failed to understand the incomprehensible vegetation on the way to #1 and dropped a minute there, it also took some time to get into the 1980's style of mapping and by then we were out of the interesting bit and into the steep, boggy open woods - brutal finish to the course.
Results
3 PM

Run - Trail warm up/down 15:00 [1] 1.5 km (10:00 / km) +25m 9:14 / km
shoes: Jalas 2012

Warm down, partly with Dooby.

1 - Splits

Friday Apr 6, 2012 #

Event: JK 2012
 
2 PM

Run - Trail warm up/down 10:09 intensity: (35 @0) + (3:02 @1) + (2:07 @2) + (3:45 @3) + (32 @4) + (8 @5) 1.37 km (7:23 / km) +21m 6:52 / km
ahr:136 max:181 shoes: Adidas Kanadia TR3

Didn't dedicate too much time to this, but felt good enough to run the speed that I was expecting to anyway.

Run - Trail warm up/down 16:29 intensity: (1 @0) + (4:53 @1) + (10:06 @2) + (1:29 @3) 2.67 km (6:10 / km) +29m 5:51 / km
ahr:133 max:150 shoes: Adidas Kanadia TR3

Warm down jog with Rosco following the progress of Murry and Scotia in the progress.

Run - Orienteering race 19:20 intensity: (11 @0) + (1:01 @1) + (2 @2) + (32 @3) + (12:06 @4) + (5:28 @5) 3.87 km (5:00 / km) +17m 4:54 / km
ahr:167 max:183 shoes: Adidas Kanadia TR3

JK Day 1, Sprint, Livingston. Don't know why I did this, but it was fun enough all the same. My understanding of sprint O must be akin to most peoples understanding of contours, in that I get it but I can't make it work when racing! Also don't enjoy pavement in the rain and blind corners with lots of people running in all directions. Made a mess of #5 (along with everyone else) but mostly held it together otherwise and just managed to hold of Treb (my one minute man)!
map

1 - Splits

Thursday Apr 5, 2012 #

Note
(rest day)

No exercise today, have a sprint to prepare for tomorrow...

Wednesday Apr 4, 2012 #

Note

The Irish champs are over 4 weeks away, yet the organisers are asking for finalised relay teams now (as in names and leg order). Has anyone ever heard of such madness????
C • Bad Form 6
C • Relay Teams 2
6 PM

Run - Terrain 59:59 intensity: (40:58 @1) + (15:58 @2) + (3:03 @3) 6.3 km (9:31 / km) +164m 8:25 / km
ahr:121 max:154 shoes: Adidas Kanadia TR2

A nice and easy trot around Polmaise with a good size FVO group (though we kept losing Mark), didn't have a map but I know the area so well I wouldn't have learnt anything anyway. Cold, cold, cold, but okay once moving. Snow mostly gone.

Tuesday Apr 3, 2012 #

12 PM

Run - Terrain 1:13:02 intensity: (11 @0) + (8:16 @1) + (39:19 @2) + (25:16 @3) 11.96 km (6:06 / km) +251m 5:31 / km
ahr:140 max:159 shoes: Adidas Kanadia TR3

This would normally have been a trail run, but I couldn't see the trails through several inches of snow... Headed up the hill as soon as the snow stopped falling to go and have some fun, ran as many trails as I could and didn't see a soul, though I did keep seeing new footprints so there must have been someone else wandering around at the same time. April, lots of snow and a bitter north wind, somewhat different to March!

Monday Apr 2, 2012 #

5 PM

Run - Trail 27:44 intensity: (1 @0) + (24 @1) + (3:55 @2) + (20:12 @3) + (3:12 @4) 5.85 km (4:44 / km) +43m 4:34 / km
ahr:150 max:167 shoes: Asics Trabuco 12 WR

Pre circuit run out to Ashfield. Started off feeling full of bounce and if I hadn't done anything for days. Then my legs remember that they had and I spent the rest of the run trying to convince them otherwise. Very enjoyable, but why does a short run feel like a long way when you're only planning on doing a short one?

Pilates 31:54 [1]
ahr:88 max:124

Arrived nice and sweaty... Spent the session trying to loosen out my very tight back.

Circuits 24:24 intensity: (19:37 @1) + (2:26 @2) + (1:39 @3) + (42 @4)
ahr:117 max:166 weight:70kg shoes: Asics 1150 (2012)

Had a very bright and shiny new pair of shoes to break in (I say new, but I've had them in a box for the past year). Short session tonight so wasn't suffering from missing last week. Appear to have put back on the 0.4kg that I'd lost though.

Sunday Apr 1, 2012 #

12 PM

Run - Orienteering 1:26:40 intensity: (46 @0) + (20:41 @1) + (47:13 @2) + (17:50 @3) + (10 @4) 10.83 km (8:00 / km) +215m 7:17 / km
ahr:134 max:165 shoes: VJ Falcons 11

Training run on Rannoch checking to see if if was still standing for next years SOL. Never been here before and was amazed just how nice it is; acres of open pine forest with some lovely pockets of detail. The map had hardly changed either, the only noticeable difference being that most of the green areas had opened up a bit, another lovely sunny day as well. I have a tough life.
C • Tough 3

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