Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Oct 31, 2007:

activity

time

miles

Run - Trail

18:28:20

3.73

6.0

Warm up/down

3:39:00

Bike - Road

2:58:00

Run - Orienteering

2:47:35

17.48

(9:35)

28.13

(5:57)

625

13 /

15c

86%

Circuits

2:22:00

Strength exercises

1:57:30

Run - Terrain

1:40:00

Run - Road

1:01:50

Run - Intervals

43:00

Total

35:37:15

21.21

34.13

625

13 /

15c

86%

averages - sleep:6.7 weight:70.8kg

2:02

0:00

» now

Wednesday Oct 31, 2007 #

Run - Trail 1:59:20 [3]
shoes: Asics Torana

Long run from the Fox House with MikeS, Danger and Little Rob, Went way out into the back of beyond and back again. Great run though, some good hills - which were hard work - and a good day to be out. Started off slow but as soon as we got to the valley bottom the pace picked up for the climbs. Well tired but well happy.

C • Glad you enjoyed it 5

Tuesday Oct 30, 2007 #

Run - Trail 59:05 [2]
shoes: Asics Torana

Rivelin with Matt in the dark. Did a few loops on the way down to bump the time up a bit. Slow, but still feeling a bit dead from Sunday.

Monday Oct 29, 2007 #

Circuits 36:00 [4]
shoes: Asics Gel GT 1120 07

Very tired legs this evening, had to have a fell unscheduled rests. Exercise time changed to 45/15 which does make it quite a bit tougher.

Warm up/down 24:00 [1]
shoes: Asics Gel GT 1120 07

Sunday Oct 28, 2007 #

Run - Trail 2:02:45 [2]
shoes: Asics Torana

Long slow run up Rivelin, stayed high all the way to the Head Stone, then cut back across to Redmires and back along the Conduit. Nasty morning but cleared nicely when I went out, turned out beautiful with lots of Autumn colour and even a bit of blue in the sky. Saw OJ and RobB at the start on the way back from their run, it's amazing how rarely I see other orienteers while training. Felt good for about 100 minutes and then started to feel a little tired, which was what I was expecting.

C • Shame Danger couldn't have joined you 2

Saturday Oct 27, 2007 #

Run - Road 31:50 [2]
shoes: Ascis Gel GT 2110

High road to Fulwood and back to Broomhill. Running in the dark even though the clocks don't change until this evening, the result of spending 9 hours in university doing groupwork. Still feeling very tired, mostly from Thursday, so just took it easy.

Friday Oct 26, 2007 #

Run - Trail 57:40 [3]
shoes: Ascis Gel GT 2110

Rivelin with the ribbons and knobs on. More like a two in speed but quite tired after yesterdays intervals. Felt better after the steep climb out of the river.

Strength exercises 26:00 [4]

Thursday Oct 25, 2007 #

Run - Intervals intervals 23:00 [5]
slept:7.3 weight:71kg shoes: Ascis Gel GT 2110

SHUOC session in Endcliffe Park. Pyramids: 1side, 2 sides, 3, 4, 5, 4, 3, 2, 1, 1. With 30 seconds up to a minute rest. Hard work but a good session. Need to do more to be convinced that they will actually make any difference.

Run - Road warm up/down 30:00 [2]
shoes: Ascis Gel GT 2110

Jog down and back to Endcliffe Park

Warm up/down warm up/down 25:00 [1]
shoes: Ascis Gel GT 2110

Warming up and down for Intervals

Wednesday Oct 24, 2007 #

Run - Terrain 1:40:00 [2]

Re ran part of the SHI course from last year with Danger. Slow with a few stops, but some nice bits of heather. Hung controls on the more interesting bits and met up again at the end of them. Was also about 15 minutes or so of waiting. Started a bit close to lunch so felt crap but altogether a nice afternoon to be out and a good session.

Tuesday Oct 23, 2007 #

Run - Trail 1:10:30 [3]
shoes: Ascis Gel GT 2110

Rivelin Dam clockwise. Steady and felt good at that pace, a bit tired from the weekend in terms of ultimate strength but at least I'm having no problems with my calf.

Strength exercises 5:00 [3]

Monday Oct 22, 2007 #

Warm up/down 25:00 [2]

Circuits 35:00 [4]

Circuits. Last week of 40/20. Shame as it's a lot easier... No worries this evening, races on the weekend were so short there wasn't enough time to get all that tired.

Sunday Oct 21, 2007 #

Run - Orienteering race 34:10 [5] *** 5.43 km (6:18 / km) +270m 5:02 / km
spiked:13/15c slept:6.0 shoes: VJ Falcon 07

SHI Relays, ran 1st with Seamus and Shane. Something very strange around number 3 (it felt very low) and looking through the splits I wasn?t the only to have problems, in fact I think everyone who had it lost time. Reckon I lost about 2.30 there and got dropped by the pack. Spent the rest of the run trying to catch up and nearly did (and may have) apart from a small miss at 8 (20 seconds). Happy with physical run (as there were plenty of steep hills) but very annoyed with the time lose. Ireland hung on (despite only having one competitive women?s team) to beat Wales by half a point :-)

C • Number 3 4

Warm up/down 15:00 [2]
shoes: VJ Falcon 07

Saturday Oct 20, 2007 #

Event: Senior Home International

Run - Orienteering race 1:13:20 [5] 12.9 km (5:41 / km) +355m 5:00 / km
shoes: VJ Falcon 07

SHI Individual, Mynydd Llangynidr, South Wales. Very fast and runnable area with a few hills and a bit of heather in places. Nice day and a good enough run. Ran hard for most of the course and only made a few 15-20 second mistakes. Ended up in 5th, just off the back of the 2-4th place pack, but would have had to had a perfect race to get any higher. Scotia won in just under 69. Bit short, would have liked another 3km as there are so few proper length classic races to run. Most important, Ireland beat Wales.

C • nice job! 3

Warm up/down 25:00 [2]
shoes: VJ Falcon 07

M21 - Splits

Friday Oct 19, 2007 #

Bike - Road 1:15:00 [2]
slept:7.0 weight:71kg

Easy cycle out the A57 to Moscar and then back via Dungworth (and a diversion to Damflask) and Stannington. Another smashing day to be out.

Thursday Oct 18, 2007 #

Run - Trail 48:00 [3]
slept:7.0 weight:71kg shoes: Ascis Gel GT 2110

Rivelin short loop but straight down to river. Took it nice and handy, no pressure but a decent enough pace for the day. Calf still a bit annoying.

C • Go see Kim and get that blo... 2

Strength exercises 25:00 [4]

Wednesday Oct 17, 2007 #

Run - Trail 1:06:20 [2]
slept:7.0 weight:71kg shoes: Asics Torana

A NON RIVELIN RUN! Yes, for the second time in a week or so I made it out to the Peak. This time Redmires, Stanedge Pole, Stanage, Conduit, Head stone and back to Wyming Brook. Nice and slow as calf sill not entirely happy. Cracking afternoon to be out.

C • tight calf 3

Tuesday Oct 16, 2007 #

Run - Trail 45:10 [2]
shoes: Ascis Gel GT 2110

Rivelin short loop. Slow, a bit tired from circuits and calf still complaining a bit.

Monday Oct 15, 2007 #

Warm up/down 20:00 [2]

Circuits 36:00 [4]

Steady session, these 40/20 activities are so much easier than 45/15. Right calf tight again and giving a bit of grief. Stretching required.

Sunday Oct 14, 2007 #

Event: NOC Compass Sport Cup Final

Run - Orienteering race 1:00:05 [5] 9.8 km (6:08 / km)
slept:6.0 weight:70kg shoes: VJ Falcons

CompassSport Trophy final. Bildworth forest - such grot and what I hate more than anything, an inconsistent map - why was the whole place not covered in a bramble screen? So happy not to be an early starter, why is the CSC nearly always run on a horrible area? Went by what the map indicated to number 1 (going around the dark green - but this proved to be nicer than most of the white...) and lost 40 seconds straight off. Slow for the first part but got running better towards the end, lost 1.30 at 21 which was mostly my fault, but I can also blame the map a bit. Lots of running the long way round paths to avoid the 'white' forest, so not my kind of place. FVO did mange to regain the trophy though and I somehow got a decent finishing position (although GG murdered the field).

Warm up/down 25:00 [2]
shoes: VJ Falcons

C • How fast? 2

Brown - Splits

Saturday Oct 13, 2007 #

Run - Trail 59:05 [2]
shoes: Ascis Gel GT 2110

Burbage with Faye, Boyzone and Kieran. Slow but still a bit sore from Thursday, misty but very warm. Very social and enjoyable run.

Friday Oct 12, 2007 #

Run - Trail 47:00 [2]
shoes: Ascis Gel GT 2110

Very slow around Rivelin with Matt, legs tired from last night, not used to that sort of stress.

Thursday Oct 11, 2007 #

Run - Intervals 20:00 [5]
shoes: Ascis Gel GT 2110

Intervals with Shuoc in Endcliffe Park. First session for nearly two years... 40-50 seconds with about the same of rest, all on grass. Dead slow but felt better as they went on. Surprisingly enjoyable.

C • Two firsts in one week 5

Warm up/down 40:00 [2]
shoes: Ascis Gel GT 2110

Jog down to Hunter's Bar, warm up and down and jog back.

Wednesday Oct 10, 2007 #

Run - Trail 45:25 [4]
shoes: Ascis Gel GT 2110

Short Rivelin circuit but going straight down to river. Felt really good once warmed up and got up Coppice Track in under 7.50.

Strength exercises 22:30 [4]

Tuesday Oct 9, 2007 #

Run - Trail 1:41:00 [2]
shoes: Asics Torana

Loop in the Peaks from Moscar, up Black Tor, an anti-clock loop to the north and then back down the ridge past Wheel stones. Cracking evening when I left but got darker and wetter, so was quite cold and damp when I finished. Didn't see a soul the whole time.

C • Not Rivelin! 6

Monday Oct 8, 2007 #

Warm up/down 20:00 [1]

Circuits 35:00 [4]

Quite an easy session to get back into circuits, a few of the tougher exercises missing, a decent recovery and not that many stations. Will,have to push a bit harder next week.

Sunday Oct 7, 2007 #

Run - Trail 1:14:30 [3]
shoes: Ascis Gel GT 2110

Out to Wyming Brook via the conduit and back along the top of Rivelin. Another feel good run, was moving quite nicely and it didn't feel like a lot of effort.

Strength exercises 16:00 [4]

Saturday Oct 6, 2007 #

Run - Trail 1:07:10 [3]
shoes: Ascis Gel GT 2110

Had my bounce back today (but still a little short on outright strength), Rivelin Dam anticlock, so quite a decent time for the loop, especially as I wasn't trying.

Friday Oct 5, 2007 #

Run - Trail 46:00 [2]
shoes: Ascis Gel GT 2110

Rivelin circuit clockwise with Mat. Still feel tired, but I think that it may now have something to do with yesterday. Gorgeous day, but left it a bit late for a run and it was pretty dark in the woods towards the end.

Thursday Oct 4, 2007 #

Bike - Road 1:43:00 [3]

Out towards Redmires. across to Ringinglow and around Stanedge to Ladybower, back up the A57 and then back via Stannington. Quite a brisk wind (and always seamed to be heading into it...) and cold when not it in the sun. Still tired but happy enough to spin away.

Wednesday Oct 3, 2007 #

Note

Still feeling the affects of the weekend but in gereral I was just to lazy to make the effort to go out.

Tuesday Oct 2, 2007 #

Run - Trail 47:05 [2]
shoes: Ascis Gel GT 2110

Short Rivelin loop. Still wiped out from Sunday, nearly 9 minutes up Coppice. Struggle to get out but think I feel better for having done so.

Strength exercises 23:00 [4]

Monday Oct 1, 2007 #

Run - Trail 32:15 [2] 6.0 km (5:23 / km)
shoes: Ascis Gel GT 2110

Gentle run around the flattest route possible in Rivelin with Mat.

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