Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending May 31, 2009:

activity	#	time	miles		km		+m
Run - Trail	16	11:29:55	53.5		86.1		1650
Run - Orienteering	11	8:30:10	39.71		63.9		2135	173 /	192c	90%
Run - Road	9	5:51:00	29.36		47.25		990
Run - Fell race	3	1:43:05	14.91	(6:55)	24.0	(4:18)	590
Other	1	1:00:00
Circuits	1	40:00
Run - Intervals	1	21:30	1.99	(10:49)	3.2	(6:43)
Run - Terrain	1	20:00	1.86	(10:44)	3.0	(6:40)	125
Warm up/down	1	15:00
Total	26	30:10:40	141.33		227.45		5490	173 /	192c	90%

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Sunday May 31, 2009 #

Run - Orienteering race 1:15:55 [5] ***** 9.9 km (7:40 / km) +400m 6:23 / km
spiked:17/18c shoes: VJ Falcons 09

Shamrock Day 2; Crohane. Rocks well and truly turned to gravel today but a breeze and plenty of water saw me through. Better running conditions than yesterday and had a good run (aside from losing 20 seconds looking for the last one). Mr JWOC was 2 minutes ahead today so will be close in the chase tomorrow. He said he was running hard as treating it as a JWOC trial race, so happy to be so close to a quality runner. Sun doesn't half take it out of me though.
http://orienteering.ie/gadget/cgi-bin/reitti.cgi?a...

Run - Trail warm up/down 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km
shoes: VJ Falcons 09

Up the track to the start, back down and up again with Mr Healy and a roll down after finishing.

Saturday May 30, 2009 #

Event: Shamrock O-Ringen

Run - Orienteering race 43:49 [5] ***** 6.1 km (7:11 / km) +180m 6:16 / km
spiked:13/15c shoes: VJ Falcons 09

Shamrock Day 1; Black Lakes. Amazing day, sun splitting the rocks but still very tough as only the surface of the multiple bogs was dry. Felt slow and heavy (was) but managed to beat JWOC champ for the second time in two days :-)
http://orienteering.ie/gadget/cgi-bin/reitti.cgi?a...

Run - Terrain warm up/down 20:00 [2] 3.0 km (6:40 / km) +125m 5:31 / km
shoes: VJ Falcon 07

Rough steep climb up to the start, a bit of jumping around and the like and a trot back down after.

Friday May 29, 2009 #

Run - Orienteering race 25:33 [5] ***** 3.2 km (7:59 / km) +90m 7:00 / km
spiked:13/18c shoes: VJ Falcons 09

Irish Sprint Champs; Ross Island, Killarney. Lovely evening but a fair wind coming off the Lake. Great technical area for a sprint although the map was lacking in a few places (hence the number of controls not spiked). Tried to keep it simple as the woods were rough but got caught out a few times, also went back to check on an injured runner (he hit a branch stump straight on while running at speed). Not a great run but just managed to pip Rory S by 5 seconds.
http://orienteering.ie/gadget/cgi-bin/reitti.cgi?a...

C • 4 golds 2

Run - Trail 17:30 [2] 2.5 km (7:00 / km)
shoes: VJ Falcons 09

A decent wam up along the tracks from the Castle to the start. Walk back with faye.

Thursday May 28, 2009 #

Run - Trail 50:05 [2]
shoes: Asics 2120

Up Torc with Greg. Cloudy but warm. Legs and back tired.

Wednesday May 27, 2009 #

Other (Wall building) 1:00:00 [2]

4 hours of hard labour moving rocks and building a wall.

Tuesday May 26, 2009 #

Run - Road 1:10:00 [3]
shoes: Asics 2120

On the Burren with Greg and Niall. Wanted 10km nd got 10 miles. Mostly road and little limestone, but all beautiful.

Monday May 25, 2009 #

Run - Trail 45:00 [2]
shoes: Asics 2120

Morning run with Boyzone and co. up the Diamnd in Letterfrack prior to the big event. Wet and cloudy but cleared up for the wedding. All went really well and Fionne looked stunning (and I remembered the rings). Great day.

Sunday May 24, 2009 #

Run - Trail 1:00:00 [2]
shoes: VJ Falcons 09

Run up the hill behinf Kylemore Abbey to look for Jesus. Found him in the mist after scramblings up crags and through rhodos. Very wet.

Saturday May 23, 2009 #

Run - Road warm up/down 25:00 [2]
shoes: VJ Falcons 09

Run - Orienteering 1:05:00 [3]
shoes: VJ Falcons 09

Re-run of IOC course on Inisboffin. Ran steady with no real focus and took much the same time as racing 5 years ago. Quicker on hills. Bit of a map correction in a runway that didn't used to be there! Beautiful day.

Friday May 22, 2009 #

Note
(rest day)

Rest day to travel to Ireland for Boyzone's wedding. It will be fun.

C • Wedding 2

Thursday May 21, 2009 #

Run - Road 31:30 [1] 5.5 mi (5:44 / mi) +130m 5:20 / mi
shoes: Asics 2120

Jog down to Endcliffe with a big group and then home via The Edge with The Legend. Feeling tired.

Run - Intervals intervals 21:30 [4] 3.2 km (6:43 / km)
shoes: Asics 2120

Hare and Hounds in Endcliffe. Did 10 rather than 12 reps as I was feeling dead, wasn't really up for any but it was such a nice evening I had to get out and at least make an effort at being social! (Which was worth it). Each long rep about 350m and a short about 300m with not enough rest between (30 seconds), managed 5 of each.

Wednesday May 20, 2009 #

Run - Road warm up/down 39:30 [1] 7.3 km (5:25 / km) +130m 4:58 / km

Via Broomhill to meet the ShUOC girls and an easy trot along to Notre Dame School. Back via Crosspool and Mike's Path with ba-ba and Danger in moist conditions.

Run - Orienteering race 19:14 [4] 3.1 km (6:12 / km) +75m 5:32 / km

Three very enjoyable sprint races around Notre Dame School:
A: 1.0km, 6.14
B: 1.1km, 6.31
C: 1.0km, 6.29
Times about that anyway. Tricky manual punching, short legs, slippery conditions and butterfly loops meant that speed was hard to achieve anywhere, which was a good thing as my legs were tired. Got brambled, in a school!

C • you're a minute out! 2

Tuesday May 19, 2009 #

Run - Fell race race 37:10 [5] 8.7 km (4:16 / km) +260m 3:43 / km
shoes: VJ Falcons

Totley Moor Fell Race. A bit tired from the past few days and it was lashing rain on the way home, so not entirely up for this. But once there the sun shone (literally as I couldn't see where I was going) and I had a most enjoyable evening by all accounts. Running was ok as well. Slow start on the long first climb (on road in dobs - gave Boyzone a push as I passed!) but felt a bit better once on top and ran the last hill pretty well. Happy with the effort as I was running okay on tired legs and not pushing that hard. Not so many out from ShUOC this evening so no team prizes but comfortable wins for both Little Rob and Zanthe.
http://www.mapmyrun.com/run/united-kingdom/-sheffi...

Run - Trail warm up/down 25:00 [1] 3.7 km (6:45 / km) +110m 5:53 / km
shoes: VJ Falcons

Jog up the first hill with zizi and CFD to warm up (probably not enough) and then along some random tracks with zizi to warm down (definitely not enough).

Monday May 18, 2009 #

Warm up/down warm up/down 15:00 [2]
shoes: Asics 2120

Prancing around the gym doing as I was told.

Circuits 40:00 [4]
shoes: Asics 2120

Circuits. Not being doing them. They were hard. They hurt. It was very hot. I got very sweaty. And very tired. It was good.

C • Blunt 4

Run - Trail warm up/down 41:00 [1] 7.7 km (5:19 / km) +180m 4:46 / km
shoes: Asics 2120

Trot down to Goodwin (bumped into a very tired Fluceluce) and then a jog back via Crookes with Danger and Little Rob and with the later for a loop around the allotments. Very slow.

Sunday May 17, 2009 #

Run - Trail 1:45:00 [3] 18.4 km (5:42 / km) +280m 5:18 / km

Headed to the White Peak with Greg for a slightly damp afternoon saunter. Actually very got wet. Not explored around here before so it was nice to discover some new places; some nice and pretty, some not so. Slow, as tired from yesterday.
http://www.mapmyrun.com/route/gb/white%20peak/2251...

Saturday May 16, 2009 #

Run - Trail 1:53:35 [3] 20.2 km (5:37 / km) +280m 5:16 / km
shoes: VJ Falcons

Cracking morning run from Agden with CFD and Danger. Headed up Dukes Road, over the top and down Abbey Brook, up to Margery Hill (where a poorly feeling Danger cut back), across to Cut Gate, Pike Lowe and back across the moor. Minor issues concerning cliffs at Ewden Beck and rescuing a stranded lamb (good deed for the day) but a very enjoyable loop with some good tough terrain in it.
http://www.mapmyrun.com/route/gb/bradfield/6881242...

C • i bet you feel all warm ins... 5

Friday May 15, 2009 #

Note

Just pure lazy today, it was minging outside and I couldn't be bothered. Need to give myself a talking to.

Thursday May 14, 2009 #

Note
(rest day)

Not all that tired considering I haven't had an easy day for a while, but wanted an evening off as I've had no time for myself this week.

Wednesday May 13, 2009 #

Run - Orienteering race 48:49 [4] **** 7.7 km (6:20 / km) +165m 5:44 / km
spiked:19/21c shoes: VJ Falcons 09

SYO Spring Cup, Treeton. Three lovely little areas joined by quite a bit of track running, well worth the effort though as the woods were nice (bluebells aplenty and brambles low) and some tricky navigation, particularly without a compass. Boyzone planned some good legs and kept us busy in the interesting bits. Sixth race in 5 days so legs a little worse for wear, but they were happy enough to run providing it wasn't that hard or up hill.

Run - Trail 30:00 [2] 4.5 km (6:40 / km) +40m 6:23 / km
shoes: VJ Falcons 09

Control collecting.

Run - Trail warm up/down 4:00 [2] 0.7 km (5:43 / km)
shoes: VJ Falcons 09

Run to start.

Tuesday May 12, 2009 #

Run - Fell race race 40:55 [5] 9.2 km (4:27 / km) +180m 4:03 / km
shoes: Inov8

Burbage Skyline. Nice route and a beautiful evening, but Baltic cold with the wind. Started well and was going okay up the first climb to Owler Tor, but then completely died. Struggled on the flat across to Higger and dropped a few places, managed to keep running all the climb but couldn't get going on the top. Shoe heal separated on the decent (making the rest of the run quite awkward) and the climb back up to Burbage bridge was very slow. Got into the rhythm then though and actually ran the last 3km pretty well (even managing to sneak pat Abrams again!).
Sure that I could break 40 with a bit of rest before hand, but happy with what I did. Good runs from the ShUOC boys saw them fighting for the medals up at the front with Danger getting an impressive 2nd, Callum 4th and Camel 6th.
http://www.mapmyrun.com/route/gb/sheffield/6211242...

Run - Trail warm up/down 25:00 [1] 3.0 km (8:20 / km) +80m 7:21 / km
shoes: Inov8

Monday May 11, 2009 #

Run - Fell race race 25:00 [5] 6.1 km (4:06 / km) +150m 3:39 / km
shoes: Inov8

Trunce 3. Still not feeling great but thought I'd give it a bash. Started more conservatively than last time which was good as I wasn't very strong on the hills, or the flat, or the downhills... Long road section was my major weakness again but I just about manage to hold Abrams off and keep ahead of him. Surprised to be so close to my last time considering how I felt, but conditions were just about perfect - good win and time by Callum. Very tired this evening though, tomorrow will be tough.

Run - Trail warm up/down 25:00 [2] 4.0 km (6:15 / km) +70m 5:45 / km
shoes: Inov8

Warm up with Greg and Boyzone around the field and to the ford and back.

Run - Trail warm up/down 20:00 [1] 2.5 km (8:00 / km) +50m 7:16 / km
shoes: Inov8

The Legend took us on an extended tour of Oxspring to warm down. Tired.

Sunday May 10, 2009 #

Run - Orienteering race 39:20 [5] ***** 6.2 km (6:21 / km) +175m 5:34 / km
spiked:26/29c shoes: VJ Falcons

BEOC Middle, Thringdstone Woods. Ran here ages ago and it was much as I remembed and was certainly an area that benefited a late start. So starting second wasn,t good. Very bushy for the first 15, then okay for a few and the lots of bushes and nettles in the old quarries at the far end (got very stung). Body feeling a bit better today but not as strong as it should, but did have a technically clean run so very happy with the result from such a handicapped starting position (reckon 2-3 minutes). Rock detail a bit undermapped but otherwise I though the mapping good and it was a great are for a middle race and the planning kept us thinking the whole time. Despite trying to hide my age and run elite I was apparently proclaimed British Champion M35... (Which is obviously too old to be adventurous as instead of GoApe vouchers I got a lamp. Great.)
http://www.leioc.routegadget.co.uk/leioc/reitti.cg...

C • Congratulations 2

C • moan moan 4

Run - Trail warm up/down 25:00 [2] 3.5 km (7:09 / km) +100m 6:15 / km
shoes: VJ Falcons

Jog to and from the start (twice) to warm up, a few loops in the terrain and a slow job there and back again to warm down.

Saturday May 9, 2009 #

Event: British Elite Sprint & Middle Champs

Run - Orienteering race 17:30 [4] ***** 3.0 km (5:50 / km) +70m 5:13 / km
spiked:22/24c

BEOC Sprint, The University of Nottingham, Heat A. Not up for this at all, still feeling very tired from last weekend, stomach unsettled and it was a university sprint, not a format that I particularly enjoy. Dragged myself there, failed to warm up much and toodled around. Actually reasonably interesting but my body didn't want to be there. No major errors but of course when you look back over a sprint you see a myriad of little bits where you could have saved time. Finished 7th (5 to quality for A final) in my heat, someway of qualifying, but a fair reflection of the way I ran on the day.
http://www.noc-uk.org/gadget/cgi-bin/reitti.cgi?ac...

Run - Orienteering race 17:38 [4] ***** 3.2 km (5:31 / km) +70m 4:58 / km
spiked:18/19c

BEOC Sprint, The University of Nottingham, B final. Lost quite a bit on #1. Jonny K said that left was quickest so when I watched him run off left, stop, and then go right I thought right was the way to go. It wasn't; twisty paths, bushes and a steep bank. Clean from then on other than a few bad choices of which side of a building to run. Still felt completely dead and very slow. Hopefully better tomorrow.
http://www.noc-uk.org/gadget/cgi-bin/reitti.cgi?ac...

Run - Trail warm up/down 20:00 [2] 2.0 km (10:00 / km) +50m 8:53 / km

Not much of an attempt to warm up/down for both races.

Friday May 8, 2009 #

Note
(rest day)

Hoping to get rid of some of my body tirdness for the weekend.

Thursday May 7, 2009 #

Run - Road warm up/down 35:00 [2] 6.1 km (5:44 / km) +140m 5:09 / km
shoes: Asics 2120

Down to Endcliffe for ShUOC intervals and a nice and easy jog back up the hill after with some of the crowd.

Run - Trail 23:30 [5] 2.4 km (9:47 / km) +150m 7:28 / km
shoes: Asics 2120

Was still feeling tired and my calfs a bit odd, so headed out more with the intention of going for a jog than actually doing anything hard. Succumbed to peer pressure though and ended up doing the full session. Not sure that it was a good idea as my legs had nothing in them and my heart wasn't beating in a fashion that it should. Thankfully a relatively easy session though with short sprints through the wood followed by complete recovery (about 300m with 20m climb followed by 100m with 5m). Run relay style with Ash and Abrams who were running well (but therfore reducing my recovery time).

Wednesday May 6, 2009 #

Run - Road 50:00 [2] 9.5 km (5:16 / km) +190m 4:47 / km

Went out to the Tiger's Toger Fell Run but as soon as I started moving I knew that my body wasn't up for racing today. Warmed up with CFD and then jogged the short way up to the Ox Stones to watch the leaders go past before running back down the road to see the finish. Was about right for what my body wanted. Good running from the ShUOC boys saw them take the team prize (Callum and CFD running well) and Zizi taking the women's title as well (think the ShUOC girls got robbed though?)

Tuesday May 5, 2009 #

Run - Trail 45:15 [3] 9.0 km (5:02 / km) +160m 4:37 / km
shoes: Asics 2120

Rivelin short loop; haven't done this in months. Once I realised that even a miminal effort at ShUOC hills wasn't going to happen I really struggled to get out. Eventually managed to and ran into The Legend at the bottom of Rivelin. Did the rest of the loop with him at an easy pace, but it was all that my body could mange today.

Monday May 4, 2009 #

Run - Road warm up/down 35:00 [2] 5.5 km (6:22 / km) +150m 5:36 / km
shoes: VJ Falcon 07

2.5km from the car park up to the start/finish area (further up today). Running last leg for the mighty Cork O so again I was left in the car park on my own, but that far preferable to the driving wind and rain option available at the assembly area.

Back down feeling cold and wet with Darren. That was plenty enough times up and down that hill for one weekend.

Run - Orienteering race 35:55 [5] ***** 4.9 km (7:20 / km) +180m 6:12 / km
spiked:15/16c shoes: VJ Falcon 07

IOC Relay; Croaghmeenare. With GEN missing their foreign signings of last year it was clear that this was going to a battle between us and CNOC. Boyzone had a strong first leg to bring us back several seconds in the lead, Darren then took over and ran well but couldn't quite keep with Seamus, but a miss near the end by the CNOC runner meant that Darren was back in contention and handed over to me less than a minute down. Knew that Colm would be hard to take but a mistake at #1 meant that I got passed him without giving him the opportunity to hang on to the back of me. Knew that he was somewhere behind over the next few easy controls but didn't look behind until we had a bit of a climb. Tried to keep running this (psychological games) but failed about half way up, but it was enough to give me a decent gap so from then on I just concentrated on keeping it clean. Made one 30 second mistake but otherwise a good run and good to get the title back to Cork - great way to celebrate Star Wars day.

Best planned course of the weekend; a better mixture of legs, control sites and direction changes but, just like last year, let down by there only being three course and the top teams running them in the same order. Also a shame that the weather wasn't a bit kinder.

Really good weekend, very tough physically and an excellent orienteering area (would be nice to visit it when a bit drier) and the only problems that there were didn't affect the enjoyment of the weekend.

C • Look out Ronan O'Gara 6

Sunday May 3, 2009 #

Run - Road warm up/down 30:00 [2] 4.5 km (6:40 / km) +125m 5:51 / km
shoes: VJ Falcons

2km from the car park up to the start/finish area. Everyone had left by the time it got to my 2 o'clock start. Don't like waiting. Nicer day once the morning hail had cleared, which was the advantge.

Back down with Boyzone who finished a few minutes before me after bonking at the penultimate control.

Run - Orienteering race 1:24:47 [5] ***** 11.4 km (7:26 / km) +520m 6:03 / km
spiked:16/16c shoes: VJ Falcons

IOC Classic; Tawnawully (or "Town of willy" as the locals called it). A proper tough classic course, long legs, lots of climb and hardly a step on a hard surface. Again slightly let down by average planning as quite a few control sites were easier than they needed to be and the long legs certainly didn't make the most of the excellent terrain available.

Started steady but not too aggressively so surprised to catch Andrew at about a 1/3 of the way, tried to push harder on the second half but the constant wet and slippery footing was talking its toll and I had to walk a bit of the final climb. Navigated cleanly though and the only real time I lost was due to not picking the optimum route.

Looks like I had a comfortable victory but Nick would have been quite close had he not miss-punched and Colm H wasn't far behind him. It's going to be hard to keep these boys behind next year, but as I now haven't been beaten at IOC by an Irish runner for 4 consecutive years in both the Middle and Classic I wouldn't begrudge someone else winning. Not going to give the titles away lightly though...

http://orienteering.ie/builder.php3?MoreResults-12...

Course 1 - Splits

Saturday May 2, 2009 #

Event: Irish Orienteering Championships

Run - Road warm up/down 35:00 [2] 5.5 km (6:22 / km) +125m 5:43 / km
shoes: VJ Falcon 07

2km from the car park up to the start/finish area. Ran up with Andrew, did a decent warm-up and then got back as quick as I could in the pouring rain once finished.

Run - Orienteering race 36:40 [5] ***** 5.2 km (7:03 / km) +210m 5:52 / km
spiked:14/16c shoes: VJ Falcon 07

IOC Middle; Benson's Hill. Started as hard as I could but discovered straight away that the running was super tough as it was wet and slippery absolutely everywhere and that it was going to be about strength and rhythm rather than speed. Lost about 30 seconds on #2 (as did quite a few others) and a bit more on #4 (lots going on that wasn?t on the map) and then gave myself a talking to. Clean from then on. Not very inspirational planning with all the legs being much the same length and quite a few of the controls situated next to a massive beacon of an attack point. Still a little chesty but don't think it affected me more than about 30 seconds. Fun and happy with the run, but the young boys are getting closer.

Major mess with results as the two starting units and the two finish units weren't synchronised giving four different combinations of start/finish times. According to Winsplits I lost 50 seconds on #1 (I didn't) and had a negative split at the end (which I obviously did). Great area though and the map, although not brilliant was sufficient once I got into the fact that it was mostly photogrammetry. The weather wasn't as kind to me as it started raining from #1 until I was back in the village hall.

http://orienteering.ie/builder.php3?MoreResults-12...

Friday May 1, 2009 #

Note
(rest day)

Feeling pretty good toady, walked to work with no pain in my shin and my throat is only a little rough now. Bring on the weekend :-)

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