Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Jan 31, 2008:

	activity	#	time	miles		km		+m
	Run - Trail	11	10:03:40	73.88	(8:10)	118.9	(5:05)
	Walk	4	7:05:00	39.52	(10:45)	63.6	(6:41)
	Run - Terrain	3	4:02:40	22.99	(10:33)	37.0	(6:34)
	Climbing	2	2:00:00
	Other	1	2:00:00
	X-C skiing	1	2:00:00
	Bike - Road	1	1:57:00	23.74	(4:56)	38.2	(3:04)
	Strength exercises	5	1:39:00
	Circuits	2	1:30:00
	Run - Orienteering	1	1:06:36	6.46	(10:18)	10.4	(6:24)	390
	Warm up/down	3	1:05:00	4.04		6.5
	Run - Road	1	31:20	4.1	(7:38)	6.6	(4:45)
	Total	28	35:00:16	174.73		281.2		390
	[1-5]	27	32:30:16
averages - sleep:7.5 rhr:40 weight:70.2kg

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Thursday Jan 31, 2008 #

Walk 2:05:00 [1] 10.5 km (11:54 / km)
shoes: Asics Torana

Bowland. Very dull walk to finish things off. Wet and slippery farmland. Desperately cold wind and occasional hail. Glad to be finished.

Wednesday Jan 30, 2008 #

Walk 1:00:00 [1] 11.0 km (5:27 / km)
shoes: Asics Torana

Bowland (3.10hrs). Chasing fences again. Cold wind again. Not very interesting. Again.

C • Oy stop that! 1

Tuesday Jan 29, 2008 #

Walk 1:30:00 [1] 19.0 km (4:44 / km)
shoes: Asics Torana

Bowland (4.30hrs). Around Stocks Reservoir and Gisburn Forest. Less inspiring than yesterday. Cold wind.

Monday Jan 28, 2008 #

Walk 2:30:00 [0] 23.1 km (6:30 / km)

Bowland. Survey trip for Harveys (7.45hrs). Long trudge up a tar road and then back across a rough mountain. Nice to be out but nothing exciting around.

Sunday Jan 27, 2008 #

Run - Orienteering race 1:06:36 [5] 10.4 km (6:24 / km) +390m 5:24 / km
slept:7.0 weight:70.5kg shoes: VJ Falcon 07

Regional event in Tankersley. First hard run in three weeks and it felt it, very slow and rough (myself) and had no power. Nice place though, lots of pits and small paths meant that you had to keep awake at all times. Took a while to get into it but didn't make any sizable mistakes, just slow.

Warm up/down warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: VJ Falcon 07

Saturday Jan 26, 2008 #

Run - Trail 42:30 [3] 9.0 km (4:43 / km)
slept:9.0 weight:70.5kg shoes: Asics Trabuco 10 WR

Rivelin short loop. A bit over dressed in leggings and windproof, but a great evening for a run and now light enough to b out gone 5. Felt quite comfortable today (although the wind did help on the run up Coppice - just under 8 minutes). A fast 3 in effort which was about all I could manage without suffering, think it will take another 2-3 weeks before I can run properly hard again.

Strength exercises 27:00 [4]

Friday Jan 25, 2008 #

Run - Trail 45:15 [2] 9.3 km (4:52 / km)
shoes: Asics Trabuco 10 WR

Early morning jog along the Thames, had a bag and not quite awake so took most of the run to warm up and get going.

Thursday Jan 24, 2008 #

Run - Trail 1:05:10 [3] 13.0 km (5:01 / km)
shoes: Asics Trabuco 10 WR

Plateaux behind Fa, down to the bottom and back up from home. Early run but was wonderful out. Took the long steady climb at the start slowly (27.30 to top) and likewise the climb our of Fa. Still not running great but getting back.

Wednesday Jan 23, 2008 #

Other (Downhill skiing) 2:00:00 [1]

Afternoon on the easy slopes with Faye (33 today) in Les Angles. Not great snow as it's still so warm, icy up higher and slushy at the bottom. Did a long easy run three times, Faye was ready to pack it in after 10 minutes but got better and started enjoying it. Good day, legs tired though.

Tuesday Jan 22, 2008 #

Run - Trail 1:06:30 [3] 13.1 km (5:05 / km)
shoes: Asics Trabuco 10 WR

Rennes-le-Chateau loop, sticky but not wet, ran hardish up the firsh hill (Rennes in 25.00) and then died - quads and thighs sore from yesterday - but kept going at a reasonable pace.

Monday Jan 21, 2008 #

X-C skiing 2:00:00 [2]
slept:8.0

3 Bielle XC skiing with the rest of the family. Tired as I have no technique, did an extra loop and some quicker bits on my own but mostly tired from being so crap. Not much snow and very warm, but lovely to be out and the mountains looked amazing.

Sunday Jan 20, 2008 #

Run - Trail 48:30 [3] 9.7 km (5:00 / km)
slept:9.0 weight:71kg shoes: Asics Trabuco 10 WR

Esperaza, loop towards Fa and over to Crux, coming straight back down. Started along the road with Faye but left her when we got to the trails. Amazing day, blue and warm, so hot running. Feeling a whole lot better as well, still tired and slow on the hills but getting better.

Strength exercises 30:00 [3]

Best part of an hour digging in the garden with Dad.

Saturday Jan 19, 2008 #

Note
(rest day)

Still taking the recovery easyily, plus it was a long day, getting to Stansted, the flight and then to Esperaza. It's also Mum and Dads birthday so not a time to be rushing out in the dark!

Friday Jan 18, 2008 #

Run - Trail 43:00 [3] 9.0 km (4:47 / km)
slept:7.0 weight:70.5kg shoes: Asics Torana

Same run as yesterday, same effort and same weather so very happy to be slightly quicker as I my legs were feeling tired from the lack of use before yesterday. Slow but felt normal.

Thursday Jan 17, 2008 #

Run - Trail 43:45 [3] 9.0 km (4:52 / km)
slept:7.0 weight:70.5kg shoes: Asics Torana

Short Rivelin loop. What a relief, almost felt normal, legs were stiff and not very enthusiastic but didn't feel bad, breathing was also normal, but don't think that I would have lasted much longer. Problem with living on top of a hill is that you get to the bottom before you know how you feel... Also started lashing when I got to the bottom so the second half was quite damp.

Wednesday Jan 16, 2008 #

Climbing 1:00:00 [2]

In the climbing works for 1.5 hours with Chris and JY. Not so good tonight, very busy and a lot closed off. New set of orange route, - new holds which are grippy but rough. JennyJ, OJ and Gareth leaving when we got there.

Tuesday Jan 15, 2008 #

Note
(rest day)

Decided to leave it another few days and make sure that I'm properly rested. Don't like not doing anything.

Monday Jan 14, 2008 #

Warm up/down 25:00 [2] 2.5 km (10:00 / km)
shoes: Asics Gel GT 1120 07

Jog down and back to Goodwin and normal warm up/down

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

No Rachael so no exercise information, so MikeS made it up... Tough at the start (all the exercises that he doesn't like) and easier towards the end. Small group so we all did the same stuff - nice to do something a little different. Didn't feel too bad either, may try a run tomorrow to see if there has been any change.

Sunday Jan 13, 2008 #

Note
(rest day)

Going to take it even easier for a few days to see if things start to feel better.

C • My God - a sensible decision?? 1

Saturday Jan 12, 2008 #

Run - Terrain 1:08:00 [2] 11.0 km (6:11 / km)
shoes: Asics Torana

Illkey with Boyzone and Kieran. Still not right, felt pants and had not energy even though we were hardly moving. :( Cold and windy and ground was wet, but a nice place to go for a run, mostly kept to trails.

Friday Jan 11, 2008 #

Strength exercises 10:00 [4]

Run - Road 31:20 [2] 6.6 km (4:45 / km)
slept:6.45 weight:70kg shoes: Ascis Gel GT 2110

Short Fulwood loop. Kept it slow but felt ok energy wise but think that a cold may be on its way (or it may have been just because it was such a manky day).

Thursday Jan 10, 2008 #

Strength exercises 20:00 [3]
rhr:40 slept:7.0 weight:70kg

C • What you need.... 3

Wednesday Jan 9, 2008 #

Climbing 1:00:00 [2]

90 minutes at the Works with Chris. Worked our way around greens, failed on one and wasn't strong enough for another two. Not much rest so a hard session on the arms.

C • could you do 3

Tuesday Jan 8, 2008 #

Run - Trail 32:00 [1] 5.5 km (5:49 / km)
slept:7.0 weight:70kg shoes: Ascis Gel GT 2110

As slow as I could possibly go, just to keep lose really, still was hard enough work :( Wet and slippery out, need better shoes.

Monday Jan 7, 2008 #

Circuits 45:00 [3]
slept:7.5 weight:70kg shoes: Asics Gel GT 1120 07

Took it very easy on the cardio exercises, mostly because my body was giving me no choice. Not fun feeling like this.

Warm up/down 20:00 [2]
shoes: Asics Gel GT 1120 07

Sunday Jan 6, 2008 #

Run - Terrain 1:50:00 [1] 13.6 km (8:05 / km)
shoes: VJ Falcons

Part of the Long O course on Burbage that Rachel planned for the EDS weekend. Much nicer day but still feeling absolutely rotten, jogged around with Kieran and Boyzone, much stopping and chapping and very easy forward momentum, which was all I could manage. Going to have a very easy week to see if it it's just fatigue and to see if a rest helps.

C • majura 2

Saturday Jan 5, 2008 #

Run - Terrain 1:04:40 [3] 12.4 km (5:13 / km)
shoes: VJ Falcons

Another flat feeling run, this time with Boyzone along Cubar Edge and around Big Moor, 50/50 path and terrain running so O shoes not the best. Actually some nice bits of terrain to run in and it was a cracking day apart from a rather cool breeze.

Friday Jan 4, 2008 #

Run - Trail 1:39:00 [2] 18.4 km (5:23 / km)
slept:8.0 weight:69kg shoes: Asics Torana

Longish run up Loxley, up to Dungworth and over the top to Rivelin. Felt a little more energetic at the start but soon tired, but I hope that was more to do with needing a easy day.

Thursday Jan 3, 2008 #

Run - Trail 1:13:00 [2] 13.6 km (5:22 / km)
shoes: Asics Torana

Rivelin Dam with a few extra hills. Still feeling bounceless but ok at a steady pace and on hills. Not going to worry about it yet.

Strength exercises 12:00 [3]

Wednesday Jan 2, 2008 #

Run - Trail 45:00 [2] 9.3 km (4:50 / km)
shoes: Ascis Gel GT 2110

Felt rubbish as it was too close to breakfast, however, still not feeling at all bouncy. Cold and muddy out.

Tuesday Jan 1, 2008 #

Bike - Road 1:57:00 [2] 38.2 km (3:04 / km)

Longer cycle with Anne with a few more hills than yesterday, still nothing big but enough to get warmed up with a bit of effort. Nicer route but colder, still not feeling very lively though.

C • Climbing tonight 1

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