Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Oct 31, 2008:

	activity	#	time	miles		km		+m
	Run - Trail	10	11:19:45	78.42	(8:40)	126.2	(5:23)	760
	Run - Road	8	4:11:25	29.02	(8:40)	46.7	(5:23)
	Run - Orienteering	5	4:00:24	21.81	(11:01)	35.1	(6:51)	860
	Warm up/down	7	2:21:00	7.27		11.7
	Bike - Mountain	1	2:00:00
	Circuits	3	1:48:00
	Run - Intervals	4	1:39:00	9.26	(10:42)	14.9	(6:39)
	Strength exercises	4	53:00
	Total	23	28:12:34	145.77		234.6		1620
averages - rhr:46

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Friday Oct 31, 2008 #

Note
(sick)

Fecking cold. Again. Only three weeks since the last :( Not so bad this time though, hopefully active by tomorrow or Sunday.

Thursday Oct 30, 2008 #

Note
rhr:46 (sick) (rest day)

Feel as if I'm getting another cold so taking it easy for the day.

Wednesday Oct 29, 2008 #

Run - Road warm up/down 40:15 [2] 7.4 km (5:26 / km)
shoes: Asics Gel Enduro 3

Jog down to Endcliff Park and back via Crosspool with Danger and Neill.

Run - Intervals intervals 30:30 [4] 4.0 km (7:38 / km)
shoes: Asics Gel Enduro 3

8 reps of about 350m. 200m up, back 50 at a respectable pace and up for another 100m. Would have been a good hard session had I had the energy, as it was I was still pretty tired from the weekend so ran at about 60% - only recording it as a 4 as it was hill repeats. Cold cold cold out but a good crowd of mostly fast guys so I was trailing for most of it.

Tuesday Oct 28, 2008 #

Strength exercises 13:30 [3]

Run - Trail 45:15 [2] 9.0 km (5:02 / km)
shoes: Asics Gel Enduro 3

Rivelin. Cold out; first run of the winter in leggings and jacket. Completely flat from Sunday still so was just ambling, but good to get out and loosened up.

Monday Oct 27, 2008 #

Bike - Mountain 2:00:00 [1]

Glentress with Boyzone and Fionne. Lovely but cold day and great to be out, not been biking in a while and well tired from yesterday so we just toodled around. First time down Spooky Wood decent which was cracking fun, then headed back via the Funpark where we went down the easiest option. All was going well until until Boyzone got a bit over confident on the small jumps and wiped out big time. Nothing but pride, helmet and Gore-tex jacket broken (he landed on his right side, so his wrist, arm, shoulder and hip took the impact of the landing) but a very shaken up and shocked Boyzone - spent the journey back dozing while drugged up on pain killers. Poor guy, he's going to hurt for the next few days and the funniest thing is that he's on half term :)

Sunday Oct 26, 2008 #

Event: SOL 7

Warm up/down warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: VJ Falcons

Not a great warm up as it was steep and I wasn't that up for it. Enforced jog back to the carpark from the finshed ensured a warm down!

Run - Orienteering race 1:29:38 [5] 11.5 km (7:48 / km) +520m 6:21 / km
shoes: VJ Falcons

SHI classic. Craig a Barns, Scotland. I like this area so had been looking forward to the race, despite some rather unfriendly weather and a lack of real motivation before the race. Ran steady throughout but felt slow and Ewan (my 3 minute man) nearly caught me at about half way (to within 10 seconds). However a few better route choices saw me stay ahead until the end and I finished in a somewhat surprising 3rd (my best SHI result) just under a minute down on Ewan and Nails (who were only a few seconds apart). Happy with the result but not with the way I felt, but I guess that was just because it was a steep tough area, exposure to which is somewhat lacking down south.

As a note, I hated the paper that the maps were printed on, it got very soggy, dis-coloured from the forest/mud and the paper grain is so coarse the printing lacks any sharpness, all in all making it very difficult to read at 1:15.

C • pish paper -agreed. ok at 1... 2

Saturday Oct 25, 2008 #

Event: SHIs

Warm up/down warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: VJ Falcon 07

Cold and wet and Fiach was slightly delayed, so lots of jumping up and down and running around in circles but not a whole lot of propper warm up. So minging it was straight in the car afterwards.

Run - Orienteering race 40:27 [4] 6.8 km (5:57 / km) +190m 5:13 / km
shoes: VJ Falcon 07

SHI relays, Dalnamein, Scotland. Ran third leg with Shane and Fiach on Ireland's only complete team. Fiach had a few issues with control 10 (which he visited twice but failed to register a punch either time!) so was quite some way behind going out. Ran steady but well within myself as there was no real point in pushing hard. Caught one Welsh team ahead but not quite the second, not that it mattered in the end. Nice wee forest, very runnable but also very wet. Map very sketchy in places, especially the vegetation, but it was an excellent place for a relay. Scotland dominated winning both relays and having a second and third.

Friday Oct 24, 2008 #

Note
(rest day)

Thursday Oct 23, 2008 #

Run - Road 1:21:10 [2] 15.5 km (5:14 / km)
shoes: Asics 2120

Road run with Mat around town and across to Norfolk Park. Interesting route with some interesting sights... Doubt that I'll ever do it again. Felt awful, never got going.

Wednesday Oct 22, 2008 #

Run - Trail 1:12:45 [3] 13.5 km (5:23 / km)
shoes: Asics Gel Enduro 3

Rivelin dam anti-clock. Pretty tired this morning, especially on the hills, so took it easy. Paths are getting towards their winter condition; slippery and muddy so new shoes in a right state already.

C • Speed 2

Tuesday Oct 21, 2008 #

Run - Road warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics 2120

Run - Intervals 27:00 [5] 4.5 km (6:00 / km)
shoes: Asics 2120

5 * 500m hills, taking about 2.25 per rep. Chasing Danger up every time without ever being able to close on him at all. Good session though and well paced again, getting to within a few metres on each rep. Also not as tired a past few weeks, although my throat has a bit of a tickle.

Run - Road warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Asics 2120

Struggle back up the hill with Boyzone after the hills session.

Monday Oct 20, 2008 #

Run - Road 7:00 [2] 1.2 km (5:50 / km)
shoes: Asics Gel GT 1120 07

Jog down the hill.

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

5 minute warm up and 15 warm down

Circuits 36:00 [3]
shoes: Asics Gel GT 1120 07

Music free again so lacked any atmosphere and I never really got into the swing of things. Managed all the exercises easy enough though (still 40/20).

Run - Trail 33:10 [2] 5.7 km (5:49 / km)
shoes: Asics Gel GT 1120 07

warm down jog with Abrams around the top of Rivelin.

Sunday Oct 19, 2008 #

Event: Compass Sport Cup Final

Run - Orienteering race 53:30 [5] 10.1 km (5:18 / km) +150m 4:56 / km
shoes: VJ Falcon 07

FVO: ComapassSport Trophy winners yet again :) 4 times in 5 years, what an excellent club. Close run thing today though with only a 10 point margin over SARUM.

Happy enough with the way that I ran, losing only a few seconds here and there when getting caught in vegetation (which was pretty inevitable) until no. 25 (on a path would you believe it!) where I dropped over two minutes. Dropped me from 3rd to 6th but pleased enough as I was running quite well in an area that doesn't suit me at all. OJ stormed around and made the rest of us look like geriatrics though.

C • Thanks 6

Warm up/down 25:00 [2] 4.5 km (5:33 / km)
shoes: VJ Falcon 07

Brown - Splits

Saturday Oct 18, 2008 #

Note
(rest day)

Good few days of training; rest needed.

Friday Oct 17, 2008 #

Run - Trail 45:10 [2] 9.0 km (5:01 / km)
shoes: Asics 2120

Easy run around Rivelin - haven't run there for over a week so was starting to get withdrawal symptoms! Broke in a new pair of shoes which were very nice and have better grip than my last few pairs of trail shoes.

Strength exercises 17:30 [4]

Thursday Oct 16, 2008 #

Run - Trail 2:12:30 [3] 22.3 km (5:57 / km) +760m 5:05 / km
shoes: Asics Trabuco 10 WR

Long and slow run in the Peaks. Did the long version of the run planned for the Inaugural last year, not such a good day this time around with a few showers, some hail and a cold northwesterly, but still a nice day to be out. Took it very slowly, especially on the hills and felt fine for all apart from the last 10 minutes when I was stating to get hungry (no tea and biscuits out this time!).
http://www.gmap-pedometer.com/?r=2339177

C • easy tiger 2

Wednesday Oct 15, 2008 #

Event: ShUOC Championship: Event1: Crookes/Walkley StreetO

Run - Road 20:00 [2] 3.8 km (5:16 / km)
shoes: Ascis Gel GT 2110

Jog down the hill for the ShUOC sprint race and then a warm down back up the hill with Little Rob, Neill B and Joe T. Need to ditch the shoes - well past any useful cushioning in them - time to break out the new boys!

Run - Orienteering 17:35 [4] 2.7 km (6:31 / km)
shoes: Ascis Gel GT 2110

Sprint race around Walkley. A little tired from yesterday but not so much. Did notice it on the climb up to the finish though. Ran OK and quite cleanly aside from where a line obscured a path and a poor route choice to 7. Enjoyable and good to be running on am map (ran 4km).

Strength exercises 17:00 [4]

Tuesday Oct 14, 2008 #

Run - Road 13:40 [2] 2.7 km (5:04 / km)
shoes: Ascis Gel GT 2110

Run down the hill for intervals on Burgoyne Road

Run - Intervals 26:00 [5] 4.4 km (5:55 / km)
shoes: Ascis Gel GT 2110

6 X 2minute hills; virtually the whole of Burgoyne Road (just over 400m with about 50m climb). Actually quite enjoyed the session and ran well for the last 30 seconds on every effort, getting to much the same place and even getting the furthest on the last. Quality session, cheers Danger for getting me out in the rain.

Run - Road 16:00 [2] 2.0 km (8:00 / km)
shoes: Ascis Gel GT 2110

Walk/jog back from intervals. Danger nicely chose to do the session right at the very bottom of Walkley, so it was some hike back up on very tired legs!

Monday Oct 13, 2008 #

Run - Road 7:00 [2] 1.2 km (5:50 / km)
shoes: Asics Gel GT 1120 07

Jog down to circuits

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

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

Packed again tonight but a decent session - it's so much easier doing 40/20 than 45/15! Put a bit more effort into it this evening and felt pretty good. Awful noises being generated by my exercise companions though...

Run - Road 31:20 [3] 6.4 km (4:54 / km)
shoes: Asics Gel GT 1120 07

After circuit jog with ShUOC. Not quite as slow as I had hoped, especially up the hill at the start as my legs hate to change from one form of exercise to another. Good to get loosened out though.

Sunday Oct 12, 2008 #

Run - Trail 55:40 [3] 10.2 km (5:27 / km)
shoes: Ascis Gel GT 2110

Run around The Chevin. Legs stiff and not up for play today, especially on steep hills, so took it easy and enjoyed what was a stunning afternoon.

Saturday Oct 11, 2008 #

Run - Trail 1:16:40 [3] 16.3 km (4:42 / km)
shoes: Ascis Gel GT 2110

Run with Niall from their house in Leeds. Easy start along the canal with Faye as well, and then a bit quicker along the towpath and back along the river. Not particularly hard but a quicker pace and more constant level running than I'm used too. A good session.
http://www.gmap-pedometer.com/?r=2330173

Strength exercises 5:00 [4]

Friday Oct 10, 2008 #

Note
(rest day)

A good week as I'd just got over a cold. Rest needed and got.

Thursday Oct 9, 2008 #

Run - Trail 1:18:20 [3] 14.8 km (5:18 / km)
shoes: Ascis Gel GT 2110

Wyming Brook via the Conduit and back along the top of Rivelin. Calfs still tired from hill session on Tuesday but otherwise trotted around comfortably and in a good mood in the sunshine.
http://www.gmap-pedometer.com/?r=2322775

Wednesday Oct 8, 2008 #

Run - Trail 1:34:00 [3] 16.4 km (5:44 / km)
shoes: Asics Trabuco 10 WR

Medium slow run (Moscar-Back Tor-Abbey Brook-Back Tor-Moscar) as a bit stiff from yesterday and Monday. Looked nice heading out but then got cloudy, however the clouds split and all was wonderful in the world.

Tuesday Oct 7, 2008 #

Run - Intervals 15:30 [5] 2.0 km (7:45 / km)
shoes: Ascis Gel GT 2110

Hill Intervals with ShUOC. Danger found a good steep hill and set us off up it for 30 seconds, the aim then was to do the same distance another 9 times. Only managed to do it 8 as I am still feeling the after affects of my cold and it's the first hill session I've done in months (i.e. I was completely knackered). Quality session and I did actually enjoy it...

Warm up/down warm up/down 26:00 [2] 4.2 km (6:11 / km)
shoes: Ascis Gel GT 2110

Run down and very slow trot back up the hill after.

Monday Oct 6, 2008 #

Circuits 36:00 [3]
shoes: Asics Gel GT 1120 07

First session of the year for me, took it easy as there's still a bit of cold yuk hanging around in my throat. Much easier for similar type of exercises being spread out. Massive crowd out, well over the rooms capacity, so slightly toasty (ie sweaty) so not smelling the best.

C • twas 36, not 40 today 3

Warm up/down 15:00 [2] 0.0 km
shoes: Asics Gel GT 1120 07

Run - Road 10:00 [2] 2.4 km (4:10 / km)
shoes: Asics Gel GT 1120 07

Jog to/from circuits

Sunday Oct 5, 2008 #

Run - Trail 46:15 [2] 9.0 km (5:08 / km)
shoes: Ascis Gel GT 2110

Rivelin was slightly damp, the river being about as full as I've ever seen it and the fields muddy and slippery. I knew that it rained last night but where did all that water come from?

Was planning on going to the local event this morning but the damp conditions and the fact that my cold is still lingering meant that I decided to make use of the afternoon sunshine instead. Slow circuit and felt slow as well. Want to be better. Now.

Saturday Oct 4, 2008 #

Run - Orienteering 39:14 [3] 4.0 km (9:49 / km)

Whooop, some exercise at last! A control pick and line exercise around Beeley planned by Danger, with camel also along for the session. lings full of cack and not working very sell, so took it very easy. Odd place; everything is slightly the wrong distance and/or the wrong angel from it where should be!

Friday Oct 3, 2008 #

Note
(sick)

I can see the light, hopefully it's the sun telling me that I'm better rather than the one at the end of the tunnel.

Thursday Oct 2, 2008 #

Note
(sick)

Will be right as rain soon, but for now I'm still tired all over and have no energy. Not good.

C • You should have... 5

Wednesday Oct 1, 2008 #

Note
(sick)

Getting better, feel slightly more like how I'm supposed to although a cough is now developing.

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