Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending May 31, 2010:

	activity	#	time	miles		km		+m
	Run - Trail	18	13:33:45	82.15		132.2		2000
	Run - Orienteering	7	4:20:45	23.67	(11:01)	38.1	(6:51)	1020	94 /	103c	91%
	Climbing	1	1:00:00
	Strength exercises	2	21:00
	Run - Road	1	10:30	1.37	(7:41)	2.2	(4:46)	40
	Run - Terrain	1	10:00	0.93	(10:44)	1.5	(6:40)	50
	Total	24	19:36:00	108.12		174.0		3110	94 /	103c	91%
averages - sleep:6.4 weight:72.4kg

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Monday May 31, 2010 #

3 PM

Run - Trail 1:06:00 [2] 12.2 km (5:25 / km) +210m 4:59 / km
(injured) shoes: Asics 2140

WIth Greg, very tired.

Sunday May 30, 2010 #

3 PM

Run - Trail 1:21:45 [3] 16.5 km (4:57 / km) +100m 4:49 / km
(injured) shoes: Asics 2140

Around Swinstry (?) Reservoir near Leeds. Found the first half hard work but the wind proved to be much stronger than I was expecting. Cruised back at a nice pace but it was still hard work. Nice place for a run; the type that you don’t have the opportunity to do around Sheffield (other than Damflask and that’s only 25 minutes).
http://www.mapmyrun.com/route/gb/swinsty/595127560...

C • i'm sure... 7

Saturday May 29, 2010 #

6 PM

Run - Trail 1:12:00 [3] 13.8 km (5:13 / km) +200m 4:52 / km
(injured) shoes: Asics 2140

Run with Greg in Leeds back from his work to Guiseley. Not fast but hard work (for me) in places.

Friday May 28, 2010 #

6 PM

Run - Trail 1:06:00 [2] 12.5 km (5:17 / km) +250m 4:48 / km
slept:7.0 weight:72.9kg (injured) shoes: Asics 2140

Slow eveing run, tired from not doing much. Nice route over to Limb Valley and back.

Thursday May 27, 2010 #

Note
(injured)

Long day going to Chelsea. No time for anything else.

Wednesday May 26, 2010 #

Note
(injured)

Hours and hours of exciting and intoxicating contract chartership talk. Home well late.

Tuesday May 25, 2010 #

Note
(injured)

A bit late home and Baby sitting baby Boyzone for the evening so no exercise for me.

Monday May 24, 2010 #

6 PM

Run - Trail 1:00:00 [2]
slept:7.15 (injured) shoes: Asics 2140

White and Curbar Edges. Wanted a flat run with few feet obstacles, a nice place to be and not to far to drive. Settled for this route though it’s one that always feels longer than it actually is, though it was a real pleasure to be out on an evening like this; the type that feel like they will never end, that the sky will stay blue and the temperature warm and that you have no right to worry about anything. Lonely feeling as well though. Legs still beat from Saturdays efforts.

Sunday May 23, 2010 #

Note
(injured)

Out to Bowden Housteds in the morning for a bit of mapping; cracking day again, absolutely roasting, but had to cut it short (2.5hours) as my back was way sore. Has got very difficult to map now that there’s vegetation everywhere – spent ages mapping an area of patchy vegetation with ended up with no real usable control sites in it.

Saturday May 22, 2010 #

10 AM

Run - Trail warm up/down 5:00 [1] 0.5 km (10:00 / km) +15m 8:42 / km
(injured) shoes: VJ Falcons 09

SYO training event over the boarder near Huddersfield (Royds Hall), early start but already baking hot. Three courses, was supposed to run t eh first as a qualifier, the second as the end of a middle and then a mass start for relay simulation.

C • 500 miles? 2

Run - Orienteering 34:30 4.3 km (8:01 / km) +315m 5:52 / km
(injured) shoes: VJ Falcons 09

Part 1: 15.30; very slow and stiff, in fact didn’t get moving at all. All felt up hill (and mostly was). Part 2: Tried a little harder and was moving a little better, struggled seeing a few of the training kites and made a massive parallel mistake on 13 (got wrong path and was wondering around by the wrong wall bend). Even more up hill.

11 AM

Run - Orienteering 30:30 [5] *** 4.3 km (7:06 / km) +110m 6:17 / km
spiked:14/15c (injured) shoes: VJ Falcons

Mass start, big group, had no intention of trying to race but thanks to a short gaffle at 1 I found myself just behind OJ at 2 (despite being gaffled everyone seemed to got to the same depression!). Got passed by Boyzone, Cuddles and Chuckles on the way to 4 and happy to let them go, only Boyzone cracked his knee of a tree (retired, but thankfully not too injured) and C and C followed OJ on a silly route to 5 so I got there well ahead of them and at the same time as OJ. He was flying and disappeared as quick as he had appeared but the boys didn’t catch me until the penultimate control. Need some work on clean head-to-head racing those two as I was hardly a tough target to beat.

Run - Orienteering 11:30 [3] 2.0 km (5:45 / km) +30m 5:21 / km
(injured) shoes: VJ Falcons

Warm down with OJ, Kris and Ralph. Hot.

Friday May 21, 2010 #

Note
(injured)

Tired from Wednesdays efforts and want to try and run tomorrow, so playing it safe. Nice evening though.

Thursday May 20, 2010 #

6 PM

Climbing 1:00:00 [2]
slept:7.0 (injured)

At The Works with a few from work, first time climbing since accident. Shoulder held up just grand; arm, hand and skin strength not so good. Could hardly lift my arms by the end. Good work out, but need to go a little more often than every 10 months…

Wednesday May 19, 2010 #

6 PM

Run - Road warm up/down 10:30 [2] 2.2 km (4:46 / km) +40m 4:22 / km
(injured) shoes: Asics 2140

Warm up around a few local roads.

7 PM

Run - Orienteering 27:00 [5] ** 4.0 km (6:45 / km) +100m 6:00 / km
spiked:35/35c slept:6.0 (injured) shoes: Asics 2140

4 Sprint O intervals around the Botanical Gardens, quite familiar with the map now so no problems with the navigation, just the hill that had to be negotiated on every course. Took a 2.5 min rest between each and ran as hard as I could (I haven’t been doing this sort of training enough yet); 4.33, 4.31, 5.09, 4.51. Good fun session and a rake of unknowns out on another smashing evening (massive map also made it easy to read everything).

Run - Trail warm up/down 5:00 [1] 0.8 km (6:15 / km) +35m 5:08 / km
(injured) shoes: Asics 2140

Slow slog around the gardens and back up the hill to home to loosen out a little.

Tuesday May 18, 2010 #

6 PM

Run - Trail 1:01:25 [3] 12.0 km (5:07 / km) +220m 4:41 / km
slept:7.5 weight:72.5kg (injured) shoes: Asics Gel GT 1120 07

Same Rivelin loop as a month ago, but 10 seconds slower; must be losing fitness. Got my annual quote of meat protein due to inhaling copious quantities of wee beasties that the air was heavy with, cracking evening though and the trails were bone dry (though this did induce a numb foot – think I may need to change shoes. And get some physio

7 PM

Strength exercises 10:00 [2]
(injured)

Monday May 17, 2010 #

Note
(rest day)

Would have been good to get out for a wee run but my head wouldn't let me.

Sunday May 16, 2010 #

11 AM

Run - Trail warm up/down 11:00 [3]
(injured) shoes: VJ Falcons

Tried to get a bit of life into my legs. Didn't happen.

Run - Orienteering race 54:45 [4] 9.7 km (5:39 / km)
slept:7.25 (injured) shoes: VJ Falcons 09

Clumber Park local/district/whatever-the-hell-they-are-these-days event. Haven’t run here since ’91, can only remember it being flat and boring, and so wasn’t expecting much. And not much was delivered. Map a bit out of date; brambles everywhere and paths changed, but for what the event was it was grand (£7 a bit pricy though).

Legs were dead from the off so quickly decided not to push very hard, which was a good idea. Tried to take the straight option as much as possible, this was not a good idea. Lovely sunny day though and nice to be somewhere different for a run, plus free massage from some local students, so hopefully my back now won’t ache so much.

12 PM

Run - Trail warm up/down 5:00 [1]
(injured)

Legs knackered; moving hard.

Saturday May 15, 2010 #

Note
(injured)

3 hours mapping Wentworth Castle demesne; back aching like bejesus by the time I was done so no appetite for a run. Was given an outline boundary of a few fields and a bit of parkland to map, when I got there it was clear that this was the central part of the new deer enclosure, so it made sense to map to the enclosing fence, only I didn’t have enough base map to do this the whole way around. Think that there’s enough there for what ever they want the map for though. Nice little area; great for beginners.

Friday May 14, 2010 #

6 PM

Run - Trail 43:05 [2] 8.4 km (5:08 / km) +110m 4:49 / km
weight:72.4kg (injured) shoes: Asics 2140

Cakes at lunch and a big dinner so had to squeeze a wee run in. Well tired but still managed to run, so fitness must still be going the right direction.

Thursday May 13, 2010 #

6 PM

Run - Trail 1:52:00 [3] 21.0 km (5:20 / km) +350m 4:55 / km
weight:71.6kg (injured) shoes: Asics 2140

Feel sorry for all those who live in places that you can’t go for a run like this; two hours, parks, hills, woods and moors and all from the centre of the city and with less than 10 minutes on roads. What a great place to be.

Felt like I had to do a long one after the last three days, lovely evening and felt good, but had a sudden energy crash at 1.15 so the run back home was accompanied by hunger and tiredness. And all this after a full day of work, cracking.

Wednesday May 12, 2010 #

Note
(injured)

Work – study – home – food - bed

Tuesday May 11, 2010 #

Note
(injured)

Just not enough time to do eveything.

Monday May 10, 2010 #

Note
(injured) (rest day)

Tired, busy and lazy. Very tired.

Sunday May 9, 2010 #

4 AM

Run - Terrain 10:00 [3] 1.5 km (6:40 / km) +50m 5:43 / km
(injured) shoes: VJ Falcons 09

Made a half decent attempt at warming up considering the time; was cut abruptly short though as Tullie came back with the leading ShUOC team after going through the spectator about 10 minutes down. Just made the change over in tme.

Run - Orienteering race 1:04:00 [4] **** 7.7 km (8:19 / km) +320m 6:53 / km
spiked:18/24c slept:3.5 weight:71.8kg (injured) shoes: VJ Falcons 09

Harvester, Eridge Park, leg 4. Despite losing a massive amount of time, Tullie closed right up on the ShUOC team handing me over to go out with Shminty. We were well gaffled over the first few and despite losing a minute of so at 4 I had a decent lead (thanks to the easier gaffle) at 6. But I couldn’t find 6. Rhododendrons everywhere and only a few on the map. Shminty turned up and shortly found it. Several minutes lost.

Took the slightly further but safer route to 7 to get back into it; run the track to the end and then straight into the thicket. Only the track didn’t end. The overprinting had obscured it so I was quite a way on before I realised and when I did, I didn’t know how far I’d gone. Another several minutes lost but Shminty was also in the vicinity.

Clean for the next few and was keeping pace with ShUOC through the woods, but as soon as we hit the open he was gone. I slowed a lot for the second loop; just not fit. Tried to keep mistakes to a minimum but still lost a little. Caught the odd glimpse of Shminty but wasn’t catching him.

Took an ultra conservative route to 16 (wee knoll by a path) but couldn’t find it. Came back and to the main track and tried again. Still no sign of it, then eventually spotted it while heading out again. Several more minutes lost.

Very slow from here to the finish but managed to keep time lose down (Shminty was about 3 minutes ahead). Not a good run but all three major time losses were due to factors out of my control. Very frustrating. Accuracy of mapping (especially vegetation) just wasn’t up to the standard required to race at night.

FVO ended up second (BOK were disqualified ahead of us), only 15 minutes or thereabouts down on ShUOC, but that time would have been so easy to make up, so no title defence but just wait until next year!

Saturday May 8, 2010 #

Event: Harvester relays

1 PM

Run - Trail 10:00 [2] 1.5 km (6:40 / km) +20m 6:15 / km
(injured) shoes: Inov8 2009

Warm up with Ash.

Run - Orienteering race 21:30 [4] *** 3.2 km (6:43 / km) +75m 6:01 / km
spiked:15/16c slept:6.5 (injured) shoes: Inov8 2009

Saxons Chasing Sprint, Hargate Forest. Nice little wood with plenty of runnable bits, but some somewhat questionable mapping interpretation… Ran steady trying to loosen my legs out rather than running hard. Was going well until 13 where a huge parallel error lead to me relocating of 6. 2 minutes lost and very annoyed at making the mistake, but not worried as I wasn’t there for the race.

3 PM

Run - Trail warm up/down 10:00 [1] 1.5 km (6:40 / km) +30m 6:04 / km
(injured) shoes: Inov8 2009

Lots of little bits of jogging to and from the start trying to work out when they were going to let us start.

Run - Orienteering race 17:00 [4] *** 2.9 km (5:52 / km) +70m 5:14 / km
spiked:12/13c (injured) shoes: Inov8 2009

Some more dodgy mapping around number one meant that I got into a little pack (having already caught Ash at the map boxes…), didn’t want to race so held back a little and ran my own lines. This turned out to be faster on the longer leg (went straight) so ended up in front. Again didn’t want the race so let the RAFO guy run off, but he missed the last one slightly so sneaked in front anyway. Lost Ash somewhere on the longer leg as he took an experimental route choice!

Friday May 7, 2010 #

Note
(injured) (rest day)

Rest day; busy weekend ahead.

Thursday May 6, 2010 #

7 PM

Run - Trail 53:00 [2] 9.4 km (5:38 / km) +160m 5:12 / km
slept:6.5 weight:72.5kg (injured) shoes: Inov8 2009

Really nice loop around Burbage; was planning on joining in the time trial but when I got there at 6.30 (which was when they said that they would start) I saw the boys disappearing into the distance, gave them chase but realised after 2.5km that I didn’t actually want to catch them, so continued on around the top of Longshaw and back along the northern edges of Burbage. Really nice loop and a much better idea than doing a TT. The birch woods in the quarries on Longshaw looked amazing with vivid green grass and leaves, such a nice time of year to be out – wonder if this area is worth doing a sprint map of?

C • 92.5 3

Wednesday May 5, 2010 #

7 PM

Run - Trail 40:00 [2]
slept:6.25 (injured) shoes: Asics 2140

Clubnight run by Kim, so a few different drills and exercise and then 10 short but hard hill sprints. Was a little tight but the shortness of the efforts meant that it wasn’t hard work and it felt good to be at least trying to run fast.

Tuesday May 4, 2010 #

6 PM

Run - Trail 1:12:20 [3] 13.9 km (5:12 / km) +200m 4:51 / km
slept:6.5 (injured) shoes: Asics 2140

Did not want to go out today, but after the failure of the past two days to run I didn’t feel as if I should make it three. Started off briskly but feeling stiff, kept a reasonable pace up through the parks and actually started to feel quite good when I slowed a little for the hills. Climbed over Lodgemoor and back along the top of Rivelin to the golf course and back through Carsick. Was great to be out and running quite well; the last weeks rest must have paid off.

Monday May 3, 2010 #

Note
(injured)

I did nothing and now I wish that I didn't.

Sunday May 2, 2010 #

Note
(injured)

Spent a good bit of the day mapping Bowden Houseteds; nice but not all that big and so much vegetation to map. Back not happy with the extending standing time.

Saturday May 1, 2010 #

11 AM

Run - Trail 40:10 [3] 8.2 km (4:54 / km) +100m 4:37 / km
slept:6.0 weight:72.8kg (injured) shoes: Asics 2140

Beautiful mild and sunny morning, was expecting rain so didn’t go mapping but it didn’t turn up until the evening. Legs were k-nackered at the start but got moving a little better later on, but were still stiff. A least I feel like I can run at the moment even when I am this tired.
What happened to April?

12 PM

Strength exercises 11:00 [3]

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