Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Mar 31, 2008:

	activity	#	time	miles		km		+m
	Run - Orienteering	12	10:51:26	61.76	(10:33)	99.4	(6:33)	1315
	Run - Trail	8	7:07:50	50.58	(8:28)	81.4	(5:15)
	Warm up/down	14	3:22:00	8.7		14.0
	Circuits	4	3:00:00
	Run - Road	4	2:33:55	18.27	(8:26)	29.4	(5:14)
	Bike - Road	1	1:22:00	22.37	(3:40)	36.0	(2:17)
	Climbing	1	45:00
	Strength exercises	2	40:00
	Run - Intervals	1	18:00
	Total	29	30:00:11	161.68		260.2		1315
averages - sleep:6.8 rhr:47 weight:71kg

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Monday Mar 31, 2008 #

Warm up/down warm up/down 10:00 [2]
shoes: Asics Gel GT 1120 07

Circuits 45:00 [3]
shoes: Asics Gel GT 1120 07

Another very flat day and didn't enjoy the feeling much, the only thing that amused me (so much that I failed to complete the dynamic lunges) and kept me going was Craney's skipping.

Sunday Mar 30, 2008 #

Bike - Road 1:22:00 [3] 36.0 km (2:17 / km)

Road bike out the A57 to Ladybower and back over Burbage to Ringinglow and across to Redmires. About time we had a decent day and it was great to be out, felt pretty good although there was still a head wind all the way up the A57. Don't get out on my bikes enough - wobbly legs now :)

Saturday Mar 29, 2008 #

Run - Road warm up/down 10:00 [2] 1.9 km (5:16 / km)
shoes: Ascis Gel GT 2110

Jog down to Endcliffe Park.

Run - Orienteering 22:40 [4] 4.0 km (5:40 / km)
shoes: Inov8

Score Event in Endcliffe Park. Not one of the targets of my season but Dad wanted a run around. Felt dead on the jog down but ok once warmed up, although I never pushed hard - really need to do a bit more of this sort of running. Did the controls in order to make he run a bit longer, as did Boyzone who took the same time.

C • old school 2

Run - Road warm up/down 12:00 [2] 1.9 km (6:19 / km)
shoes: Ascis Gel GT 2110

Slow jog back up the hill.

Friday Mar 28, 2008 #

Run - Trail 1:12:00 [2] 13.1 km (5:30 / km)
shoes: Asics Trabuco 10 WR

Still no energy, starting to get worried, just not recovering from long sessions. Feel fine until I get my heart rate up and it only wants to go so far - I don't want to try pushing harder to see what happens but I think that I'll just have to have a few more easy days.
Wyming Brook to Stanage with Boyzone, wet and muddy with a cold wind, ran anti-clock so had a long hill. Not a nice day to be out.
http://www.gmap-pedometer.com/?r=1738355

Thursday Mar 27, 2008 #

Run - Trail 35:20 [2] 6.6 km (5:21 / km)
shoes: Asics Trabuco 10 WR

Easy run around Rivelin as I'm still pretty tired. Made it as flat as possible (it's not possible) and took it slow.

Wednesday Mar 26, 2008 #

Note
(rest day)

Still tired and had plenty of work to do - walking in and out of university was enough.

Tuesday Mar 25, 2008 #

Run - Trail 47:00 [2] 9.0 km (5:13 / km)
shoes: Asics Trabuco 10 WR

Very slow trot around Rivelin with Matt. Tired from the weekend so wanted to take it very easy.

Monday Mar 24, 2008 #

Warm up/down warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: VJ Falcon 07

Run - Orienteering race 34:20 [5] ** 6.2 km (5:32 / km) +190m 4:48 / km
shoes: VJ Falcon 07

JK Day 4. Relay. Eridge Old Park. ShUOC 1st team with Camel, Wil Spain, Andy l and me. Camel had a great 1st leg coming back with the leader, Wil did well and Andy was also solid pulling us up a few positions. I made a mistake due to some rather dodgy mapping on the way to 2 and lost the guy I had started with. Another foreign team passed my on one of the brainless field runs, however as the snow fell and we got into the forest I some how came out in front of both of them (despite having two enforced map exchanges as my map ripped clean in two as I tried to get rid of the bag it was given to me in). Luckily I had the sorter gaffel over the last few controls and we finished a decent 6th (4th British team after a KOK 1-2). Good team performance i think.

Note

Thought todays map was incredibly poor, especially on the vegetation mapping front - fine for a local event but when you have to pay an international standard entry fee I expect to get an international standard map. The area was dull (as was yesterdays), but that's more geography, but I was continually noticing things wrong with the map all the way around, and as for the use of the 'open land with scattered trees' symbol on the way to number two, what can I say? It was forest and I for one couldn't see a distinct vegetation boundary along the edge of it or tell when it changed from open with scattered tress to forest with undergrowth... Pants.

C • rubbish relay 6

Sunday Mar 23, 2008 #

Warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: VJ Falcon 07

Run - Orienteering race 1:41:28 [4] ** 16.7 km (6:05 / km)
shoes: VJ Falcon 07

JK Day 3.Classic. Ashdown Forest. Actually not as bad a course as I was fearing and thankfully not too much track running. However to call it good or interesting would be a gross overstatement. It was a long dull run and one that I never got into. The only time I lost was at 8 and 15 where I was within several metres of the flag on both occasions and couldn't see it, up to 90 seconds on each and about another minute in an unsuccessful attempt to locate my compass after dropping it at the spectator control. Didn't feel as if I had a lot of strength and never got going, wasn't actually very tired finishing and it showed in my result, finishing 25th and dropping to 21st overall. Disappointing.

C • compass 2

M21E - Splits

Saturday Mar 22, 2008 #

Run - Orienteering race 36:34 [5] ***** 6.6 km (5:32 / km)
shoes: VJ Falcon 07

JK Day 2. Middle. Leith Hill. Another long wait for my start but it was worth it today, a good runnable but complex area with lots of short legs. Good map (although vegetation not mapped as accurately as Nails and OJ's maps) and the planning kept us off the paths, it even snowed enough to cover the forest floor on the way to number 4. Perhaps I should have been concentrating on the map more than the snow at this stage as I got into the circle there and couldn't see the flag, probably lost the best part of a minute looking around the wrong knolls before spotting the control. Otherwise a fairly clean run (10 seconds at 12 due to an unmarked thicket), Daniel Hubmann caught me there (two minute man) and I was happy to keep him in my sights until 21 (mostly due to him walking up the hill to 14 and missing 16 and 19 - which I got before him). 11th position and just under 3 minutes down, happy enough with that.

Warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: VJ Falcon 07

Middle M21E - Splits

Friday Mar 21, 2008 #

Event: JK 2008

Warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Inov8

Run - Orienteering race 16:11 [5] ***** 2.7 km (6:00 / km)
shoes: Inov8

JK Day 1. Sprint. University of Surrey. Despite getting there 6.5 hours before my start as the old man was paranoid of missing his start due to bank holiday traffic I only just made mine as my watch had lost 10 minutes (didn't know that a digital watch could lose time). Interesting area for a sprint but I just don't do enough of these sort of races to be smooth at them, although I hit all the controls I was far from smooth and lost seconds all over the place. Managed to punch the wrong third last control as well so was disq. Would have been 27th so wasn't disappointed but annoyed as I knew what I'd done straight away. Stupid. Good course and map though.

C • my watch just lost 10minute... 1

Thursday Mar 20, 2008 #

Note
(rest day)

Still feeling flat so will follow JonX and Lard's advice and do nothing.

Wednesday Mar 19, 2008 #

Run - Road 32:25 [2] 6.8 km (4:46 / km)
shoes: Ascis Gel GT 2110

Road run out to Fulwood. Still feel completely pants, no energy or strength at all. Not happy. Wish I could find a cause as it's no fun running when you feel like this. Will hopefully feel better for the weekend.

C • have a rest! 3

C • jk 1

Tuesday Mar 18, 2008 #

Run - Trail 54:55 [2] 10.0 km (5:30 / km)
shoes: Asics Trabuco 10 WR

Loop from Redmires to Burbage and back via the Pole. Felt absolutely cack, did not enjoy running at all. had no strength and my breathing felt like it did back in January. Hope that it is just a bit of fatigue, but I don't feel tired otherwise. Ground was wet and the water cold, as was the wind. Enough grumbling, it was good to get out!

C • Mustn't grumble! 2

Monday Mar 17, 2008 #

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

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

Thought that I'd be tired this evening but was actually okay. Rach apparently changed the order of some exercises but I never noticed - all the nasty parings were still together. New PB of 68 in the bench hop :)

Sunday Mar 16, 2008 #

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

Warm up - up and down the path to the start, felt stiff and a little more tired than I expected from yesterday.

Run - Orienteering race 43:02 [5] 6.4 km (6:43 / km) +370m 5:13 / km
shoes: VJ Falcon 07

BUSA relays. Beeley Wood. Thought that this was going to be a beast of a course with the amount of climb, but it actually turned out to quite runnable with no steep hills. Third leg with Andy and Camel having great runs, setting me off about 2 minutes behind Tullie for EUOC 2. Made an arse of two easy controls in the first loop and dropped about 1.15. Ran well for the rest of the course but made little impression on Tullie until he fluffed the 4th last. Saw him, dug in up the hill and just about caught him. Couldn't gain anymore on the decent to the last but noticed him going off line, corrected and nipped past. This seemed to please the boys waiting at the finish :)

Run - Orienteering 20:00 [1] 2.0 km (10:00 / km)
shoes: VJ Falcon 07

Control collecting. A long wait and a heavy 8 stakes to collect, but all easy in such a small area - and a great area it was for a relay as well.

Saturday Mar 15, 2008 #

Event: BUSA

Warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Falcon 07

Run - Orienteering race 1:03:40 [5] 8.9 km (7:09 / km) +475m 5:39 / km
shoes: VJ Falcon 07

BUSA Individual. Stanton Moor. Nice area, rough moor with detailed mine working covered forest around the edges, one big and steep hill bit otherwise runnable. Never felt good but navigated okay apart from two 30 second mistakes when a control circle hid detail that I needed to see. Also had to retie and shoe lace so very annoyed to be be 5th but only 30 seconds off second. Scotia won quite easily in 60.35. Good course, good map and a good day.

C • congrats! 2

Run - Orienteering warm up/down 25:00 [1] 3.0 km (8:20 / km)
shoes: VJ Falcon 07

Control collecting for BUSA

Mens A - Splits

Friday Mar 14, 2008 #

Strength exercises 25:00 [3]

Thursday Mar 13, 2008 #

Run - Road 29:00 [2] 5.2 km (5:35 / km)
shoes: Ascis Gel GT 2110

Jog down and back to Endcliffe Park for EhUOC intervals.

Warm up/down 7:00 [2]
shoes: Ascis Gel GT 2110

Run - Intervals 18:00 [3]
shoes: Ascis Gel GT 2110

ShUOC Intervals in a sticky Endcliffe Park. Short sprints, chasing partners X 12. Took it very easy but good to get loosened out.
1.07 (0.28), 0.49 (0.29), 1.07 (0.28), 0.53 (0.32), 1.09 (0.32), 0.51 (0.31), 1.09 (0.31), 0.52 (0.30), 1.06 (0.33), 0.49 (0.33), 1.04 (0.33), 0.51

Wednesday Mar 12, 2008 #

Run - Orienteering 35:00 [2] 4.1 km (8:32 / km)
shoes: VJ Falcons

Loxley training event with ShUOC. Hung 2/3 of the controls and trotted around the rest of the course. No omph at all.

Run - Orienteering 30:00 [3] 4.1 km (7:19 / km)
shoes: VJ Falcons

Loxley training event with ShUOC. Map with no paths on, control picking for most of it, got into the rhythm and felt more energetic, worth while exercise.

Tuesday Mar 11, 2008 #

Run - Trail 1:09:30 [3] 13.6 km (5:07 / km)
slept:6.5 weight:71kg shoes: Asics Trabuco 10 WR

Rivelin dam anti-clock with Matt. Wet and slippery and quads dead from last nights bench-hops. First hill killed them but felt a bit better on the way back.

C • climbing tomorrow? normal t... 4

Monday Mar 10, 2008 #

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

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

Good session tonight, tried quite hard on some of the exercises and made it through all of them apart from the arm-dips.

Sunday Mar 9, 2008 #

Warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Falcons

Run - Orienteering race 55:27 [5] 9.0 km (6:10 / km)
shoes: VJ Falcons

Burbage local event. Ankle a bit sore after last night and twisted in the same area twice today, very annoying and it looks as if it may need a bit of taping for the next few outings. Quite happy with my running today although I still had no aggression, decided that Burbage is actually fast and easy (despite the heather) and more of a runners area than not. Good day though.

Saturday Mar 8, 2008 #

Warm up/down 10:00 [2] 1.5 km (6:40 / km)

Run - Orienteering race 31:20 [4] 4.5 km (6:58 / km)

Burbage night O. Quite clean but actually quite an easy area in the dark as the outlines were still visible. twisted my ankle quite badly about a third of the way around so that slowed me down and will now have to keep an eye on it for a while. Didn't have a lot of strength and died on the last hill. Cool and windy but a lovely night for it.

C • This would mean that you're out doing it now!!! 3

Friday Mar 7, 2008 #

Run - Trail 41:25 [4] 9.0 km (4:36 / km)
shoes: Asics Trabuco 10 WR

Short Rivelin loop. yesterdays sore throat thankfully hasn't developed so had to drag myself away from the athletics to go for a run. Ran ok but not as well as I should have after such an easy week - it just didn't feel like everything was working quite right. 7.50 for Coppice track and tried to keep the pace up until the end.

Thursday Mar 6, 2008 #

Strength exercises 15:00 [2]

Throat feels as if it wants to be ill, so had a very easy day, just a short and easy strength session in the evening.

Wednesday Mar 5, 2008 #

Run - Trail 1:12:50 [3] 13.7 km (5:19 / km)
shoes: Asics Trabuco 10 WR

Stanage and Burbage loop, anti-clock. More tired than I wanted to be, must be talking longer to recover now that I'm so old (although not as yet an M35 contrary to some local opinion). Windy and cold out and wasn't prepared for that.

Tuesday Mar 4, 2008 #

Climbing 45:00 [1]

an hour and a half at the Works, haven't been in weeks and was quite rubbish. Already had a sore neck and succeeded in hurting a groin muscle as well. Another day without running was good but not if I injure myself!

Monday Mar 3, 2008 #

Circuits 45:00 [3]
rhr:47 slept:7.0 weight:71kg shoes: Asics Gel GT 1120 07

No energy at all this evening, the poorest effort that I've ever made at circuits. Felt like a right granny, but thankfully Matt and MikeS were being nearly as big girls blouses so I didn't feel on my own :)

C • Poor 1

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

Sunday Mar 2, 2008 #

Warm up/down 20:00 [2]

Run - Orienteering race 55:27 [5] 8.0 km (6:56 / km) +280m 5:54 / km

Crich Chase. Desperately tired but felt okay at the start, made it up two hills and then died after 20 minutes. Really had to fight hard to keep going in the rough and stoney terrain and had to walk the longer and steeper hills. Good physical session but couldn't really take full advantage, nice day and navigated cleanly apart from 15 and a minute or so on 16. Time for a sleep, good feed and some TV :)

Saturday Mar 1, 2008 #

Run - Road 35:00 [2] 6.4 km (5:28 / km)
shoes: Asics Trabuco 10 WR

Run up to Rivelin dam for the O event. Too early for running, felt horrible the whole way, windy as well, was wishing that I stayed in bed!

Run - Orienteering race 23:47 [4] *** 2.7 km (8:49 / km)

Norwegian event at Rivelin Dam. Was looking forward to running here as I've never even seen the map before. Unfortunately we only used a tiny bit of the woods and although it was map memory there was always a path nearby. Steep and rocky and good fun though and I felt a whole lot better as soon as I started orienteering :)

C • the words 'fun' and 'rivelin' 3

Run - Trail 34:50 [2] 6.4 km (5:27 / km)
shoes: Asics Trabuco 10 WR

Run back home from Rivelin Dam. Tired but took it slow - so much harder to run with a backpack on.

Run - Road 15:40 [3] 3.6 km (4:21 / km)
shoes: Ascis Gel GT 2110

Run down to the Showroom cinema for the SHAFF city race.

Run - Orienteering race 57:30 [4] 10.5 km (5:29 / km)
shoes: Ascis Gel GT 2110

SHAFF race around the centre of Sheffield. A bit tired, windy, Saturday afternoon shoppers and match goers were my excuses! Good fun though. Got a good route without hardly any planning and only had trouble finding a few answers. One gate was locked by St George's church so not sure that I got the correct answer there and I'm not sure that I got the height right at No.3. Made a mess of routes to the controls around the Peace Gardens and Fargate and some of the routes were blocked off, probably about a minute of faffing. Route here for anyone who has run it already:
http://www.gmap-pedometer.com/?r=1665359

Run - Road 19:50 [2] 3.6 km (5:31 / km)
shoes: Ascis Gel GT 2110

Slow jog back up the hill to home after the city race. Tired now.

C • good effort :) 1

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