Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Jan 31, 2011:

	activity	#	time	miles		km		+m
	Run - Trail	17	11:36:35	72.33		116.4		2225
	Mapping	9	11:15:00
	Run - Terrain	6	5:56:00	33.99	(10:28)	54.7	(6:30)	1270
	Run - Orienteering	10	5:29:29	30.32	(10:52)	48.8	(6:45)	1535	115 /	124c	92%
	Run - Road	4	1:53:30	14.04	(8:05)	22.6	(5:01)	260
	Circuits	3	1:50:00
	Run - Drills	2	1:40:00	0.93		1.5		15
	Run - Fell race	1	1:11:10	8.39	(8:29)	13.5	(5:16)	400
	Pilates	1	30:00
	Warm up/down	2	20:00
	Strength exercises	1	15:00
	Physio exercises	1	10:00
	Total	44	42:06:44	160.0		257.5		5705	115 /	124c	92%
	[1-5]	35	30:51:44
averages - weight:69.6kg

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Monday Jan 31, 2011 #

9 AM

Mapping 1:45:00 [0]

Further mapping work on Polmaise (7.25 hours). Further frustration but am making progress.

6 PM

Pilates 30:00 [1]

First exposure to FVO pilates. I am usless. A good stretch and session though.

Circuits 30:00 [4]
shoes: Asics 1150 (2010)

FVO circuits. Way faster paced than ShUOC ones but fewer exercises. Nice for a change. Finished with a short, fast and fun indoor O course.

7 PM

Run - Trail 36:40 [1] 6.3 km (5:49 / km) +60m 5:33 / km
shoes: Asics 1150 (2010)

After circuit jog with Roger, JonX and Martin around and up and down Dunblane gold course. A little damp but nice and mild out.

Sunday Jan 30, 2011 #

11 AM

Run - Terrain warm up/down 12:00 [2] 1.8 km (6:40 / km) +85m 5:24 / km
shoes: VJ Falcons 09

Warm up around the field a few times for the qual race.

Run - Orienteering race 12:39 [5] *** 2.2 km (5:45 / km) +85m 4:49 / km
spiked:10/12c shoes: VJ Falcons 09

ESOC Sprint on Corstorphine Hill, Prelim. No info about the race at all in the pre race info so headed to number 1 not knowing the map scale, therefore undershot a bit but sorted it out after that. Was clean other than a few minor wobbles (and dropping too soon out of 3) and enjoyed the course – forest sprints are ace fun – but the map was very poor and others lost time due to this.

Run - Terrain warm up/down 10:00 [1] 1.4 km (7:09 / km) +60m 5:53 / km
shoes: VJ Falcons 09

Warm down with a mixyure of Roger and Lard. Feeling much better than expected.

1 PM

Run - Terrain warm up/down 15:00 [1] 1.8 km (8:20 / km) +30m 7:42 / km
shoes: VJ Falcons 09

Long but slow warm up around and around and around and around the tiny warm up area with Helen.

Run - Orienteering race 11:01 [5] *** 2.3 km (4:47 / km) +50m 4:19 / km
spiked:27/29c shoes: VJ Falcons 09

ESOC Sprint Final, Lauriston Castle. Tiny area of parkland around a wee castle. Had a 25 second lead which I didn’t expect to keep in such open terrain. Was fun though (apart from having to wake the SI units up) and I was just about maintaining my lead until I went 9-12-11-10-11-12-13. This proved to be not the most time effective way of completing the course and I found myself in a tussle with Grump and a very young ESOC runner. Lots of minor faffing ensued but we got the end still pretty much together. Grump ran off line right at the end so got him but the ESOC boy was too fast for this old man. However he proved to have gone 9-12-11-12-13 which was obviously worse than my mistake. He’s definitely one to watch though. Fast and furious but surprisingly good fun.

Run - Trail warm up/down 17:00 [1] 2.5 km (6:48 / km) +30m 6:25 / km
shoes: Adidas Kanadia TR2

Good warm down, again with Helen, around the castle grounds.

Saturday Jan 29, 2011 #

10 AM

Run - Trail 1:20:00 [3] 15.0 km (5:20 / km) +330m 4:48 / km
shoes: Adidas Kanadia TR2

Cracking morning run from the Inman house in Dunblane. Started off with Lard for a couple of laps of their wee wood to warm up and then headed down the river to Bridge of Allan, through Mine Woods (very steep) and across the moors back to Dunblane. Forgotten how nice this area is for training and this morning I had a great time.

Friday Jan 28, 2011 #

10 AM

Mapping 1:05:00 [0]

Rest day from running; wasn't planning one but the rest of the week is full and I could probably do with one. Spent most of the middle part of the day (4.5 hours) trying to update Polmaise - which was very frustrating as the old map is a little wrong everywhere.

Thursday Jan 27, 2011 #

2 PM

Run - Trail 2:27:55 [3] 26.5 km (5:35 / km) +680m 4:57 / km
shoes: Adidas Kanadia TR2

Cracking run from Dunblane up into the Ochill's as far as Ben Cluch. Straight out and back as I was short of daylight, but it didn't affect the run as it was so nice out. Also felt great and kept good form and a nice pace throughout. Don't know why the local boys never write about doing this run rather repetitively visiting the Gathering Stone...

Wednesday Jan 26, 2011 #

6 PM

Run - Orienteering race 28:35 [4] *** 3.4 km (8:24 / km) +230m 6:17 / km
spiked:18/20c shoes: VJ Falcons 09

FVO night event on Abbey Craig. Great fun though I'm well rusty at the old night O business - kept running into all sorts of rubbish. Had a good fun run with Grump though, he was running slightly faster but didn't appear to want to run up hills. Let him win though as I'd visited #19 rather than #5 - though I did go back later. Good session, shame there weren't more around to run though.

7 PM

Run - Trail warm up/down 20:00 [1] 2.0 km (10:00 / km) +130m 7:33 / km
shoes: VJ Falcons 09

Very brisk warm up and a nice loop of the woods with the FVO boys to warm down.

Tuesday Jan 25, 2011 #

5 PM

Run - Trail 34:20 [1] 4.8 km (7:09 / km) +100m 6:29 / km
weight:69.7kg shoes: Asics Trabuco 12 WR

Nice and easy around Burbage with JonnyG and JamJar, out in last light so pretty dark by the time we finished. Exactly what my legs wanted and needed.

Monday Jan 24, 2011 #

5 PM

Run - Road warm up/down 20:00 [2] 3.2 km (6:15 / km) +60m 5:43 / km
shoes: Asics 1150 (2010)

Jog to circuits, then onto Drills and finially home with JonnyG.

Warm up/down 10:00 [1]
shoes: Asics 1150 (2010)

Warm up/down for circuits.

Circuits 40:00 [4]
weight:69.9kg shoes: Asics 1150 (2010)

Tired, but not as bad as expected, and I’m eventually getting a little upper body strength back so every exercise isn’t causing untold amounts of discomfort the following day.

6 PM

Run - Drills 50:00 [2] 1.5 km (33:20 / km) +15m 31:45 / km
shoes: Asics 1150 (2010)

Session lead by Danger in Weston Park. Nice night out but nowhere near as nice as doing them at the EIS. Session took a while to get going but we eventually did a good workout - a few too many strides for my knackered legs though and the extra circuit exercises weren’t welcome either!

Sunday Jan 23, 2011 #

11 AM

Run - Trail warm up/down 17:00 [1] 3.2 km (5:19 / km) +25m 5:07 / km
shoes: VJ Falcons 09

As the start was 3km along an A road across the exposed moor, a minibus was provided. However as there was a queue and it was cold JonnyG, Greg and I went about doing it under our own propulsion – also created a decent warm up on some very tired legs.

Run - Orienteering race 1:10:50 [4] 9.9 km (7:09 / km) +245m 6:22 / km
shoes: VJ Falcons 09

EPOC Regional on Marsden Moor – Black. Suffered throughout with hugely tired legs; just couldn’t get and rhythm going so was pleased enough to keep running throughout most of the course. Nice enough area and the planning keeping us in the better stuff, but I was just too knackered to enjoy it or do it justice – was 4 minutes quicker for considerably steeper (but same length) course 4 years ago. Was good tough terrain training though and I did enjoy it in a way.
Results and Routegadget

1 PM

Run - Terrain warm up/down 7:00 [1] 0.9 km (7:47 / km) +15m 7:11 / km
shoes: VJ Falcons 09

Bit of a trot back to download and the car. Legs didn’t want to do anything more. Been a good week.

Saturday Jan 22, 2011 #

11 AM

Run - Trail warm up/down 15:00 [2] 2.8 km (5:21 / km) +90m 4:37 / km
shoes: VJ Falcons 09

Baltic cold wind and the tempeture was quite fresh as well, so took mine time wamr up and did a decent one.

Run - Orienteering race 48:39 [5] 7.1 km (6:51 / km) +235m 5:53 / km
shoes: VJ Falcons 09

DVO Regional on Eyam Moor. Due to the underwhelming warmth of the day and because I only brought a short sleeved thermal, I decided to run in a jacket for the first time in well over a decade. I felt amateur and although I didn’t really need it, I didn’t regret the choice either.

Well tough course; down hill through deep heather and hen a long steep climb up to the very top to finish. Never felt strong but kept battling and was more than happy to see the finish. Body still feeling empty.
Results and Routegadget

C • did it go in the cool bit? 6

12 PM

Run - Trail warm up/down 15:00 [1] 2.5 km (6:00 / km) +60m 5:21 / km
shoes: VJ Falcons 09

Friday Jan 21, 2011 #

2 PM

Run - Trail 1:16:20 [3] 15.9 km (4:48 / km) +250m 4:27 / km
weight:69.2kg shoes: Adidas Kanadia TR2

Loop of the surprisingly big (and empty) Big Moor, with a little dabble across the road to Wellington’s Monument (via lots of big hairy cows). Surprisingly cold for a surprisingly sunny day and the ground was surprisingly frozen as it was surprisingly soft on Kinder two days ago. Unsurprisingly my legs were still a little tired but I kept a surprisingly good pace throughout, despite being surprisingly hungry (or maybe unsurprisingly due to a surprisingly small lunch). Surprisingly number of photographers hanging about on Curbar Edge waiting for the surprisingly nice sunset.

Thursday Jan 20, 2011 #

1 PM

Run - Trail 46:20 [3] 10.4 km (4:27 / km) +120m 4:13 / km
shoes: Asics 1150 (2010)

Up Porter in the (surprisingly cold) sunshine, also felt surprisingly good so extended the run a little. Being fit is such a good feeling and I don’t think that I’m that far away from respectable fitness now.

2 PM

Strength exercises 15:00 [2]

Wednesday Jan 19, 2011 #

1 PM

Run - Terrain 2:18:00 [4] 20.5 km (6:44 / km) +530m 5:58 / km
weight:69.3kg shoes: Adidas Kanadia TR2

Why do I do all those horrible training sessions in the dark/wet/cold that I really don’t want to do? So I can go out and enjoy runs like this, that’s why. Amazing run from Birchen Clough with JonnyG, Danger, Shminty and the CFD.

First had an explore of Cowms Rocks (which were like Alport Castles but not so steep and rocky), then a massive terrain trek up to the top of Snakes Pass and straight across to Kinder. Cross to ammo box before a bit of a search for the roving box (which had some very welcome mini eggs in). Felt good for most of it and was still happy to run at the end (though hills were becoming challenging). Quality.

Question of the day posed by Shminty: If you ran yourself to death would it count as suicide?

Tuesday Jan 18, 2011 #

Note
(rest day)

I've been a lazy boy; ignored the sunshine and stupidly listened to my tired muscles. No activity today then.

C • lay-zeeeeeeeeeeeeeeeeeeeeee... 5

Monday Jan 17, 2011 #

11 AM

Physio exercises 10:00 [1]

5 PM

Run - Road 33:30 [1] 6.8 km (4:56 / km) +75m 4:40 / km
shoes: Asics 1150 (2010)

To circuit and the usual jog on the flat out to Fulwood after. Felt tired and wobbly for this. Need to do more strength work – my discipline over the past month had been atrocious!

Warm up/down warm up/down 10:00 [1]
shoes: Asics 1150 (2010)

Circuits 40:00 [4]
weight:69.2kg shoes: Asics 1150 (2010)

Was rubbish as I haven’t done any strength in weeks; legs tired on the cardio ones and my body week on the rest. Need to improve. Enjoyed it though.

Sunday Jan 16, 2011 #

12 PM

Run - Trail warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: VJ Falcons 09

Run - Orienteering race 1:01:26 [5] *** 7.8 km (7:53 / km) +360m 6:24 / km
spiked:26/28c shoes: VJ Falcons 09

EBOR regional event (or whatever they are these days) in Gilling. What a great forest, I thoroughly enjoyed myself from start to finish – mostly runnable but with poor visibility and very few areas of undergrowth (which were grand at this time of year anyway) and planned well enough to keep us in the woods and with enough going on to keep you thinking. Possibly my favourite Yorkshire forest. Felt good, but a little tired from yesterday (especially on hills – my current nemesis) but I didn’t care as I was having so much fun!
Results, no Routegadget yet though.

Saturday Jan 15, 2011 #

1 PM

Run - Terrain 1:28:00 [3] 13.8 km (6:23 / km) +350m 5:40 / km
shoes: Adidas Kanadia TR2

Steady run from the Cow and Calf on Ilkley Moor in the wind and rain with Niall and a small gang to celebrate his 30th year. Easy pace so spent most of the time in the heather so more tired than I was expecting by the end. Got cold too.

C • On Ilkla Moor Baht 'at 2

Friday Jan 14, 2011 #

9 AM

Mapping 1:40:00 [0]

Another trek back down to Grantham to do a bit more mapping (6.5 hours). Only got half of what I wanted to get done, still at least I was productive. Another two days required I’d guess.

Thursday Jan 13, 2011 #

9 AM

Mapping 30:00 [0]

Early morning at Redmires (2 hours), now all finished and drawn. Heather Yew Wood is now awaiting permission for entry…

11 AM

Run - Terrain 1:26:00 [3] 14.5 km (5:56 / km) +200m 5:33 / km
weight:70kg shoes: Adidas Kanadia TR2

This was a great run; it felt like only half the time as I enjoyed it so much. Loop in the heather and bog from Redmires over Stanage and Bamford Moors, warm day but the ground water was well cold (which seemed to suit my cut toes).
Found a very odd stone pillar in the middle of nowhere on Bamford Moor (about 1m square and 2.5m high with a flat stone cap) with no markings anywhere, anyone any idea why it’s there or what it is? (It appears to be marked on the OS 25k as ‘Pillars’ (I only found the high one) – that doesn’t answer anything though).

C • Question is 3

Wednesday Jan 12, 2011 #

Note
(rest day)

These cut toes are the most stupid and useless ‘injury’ that I’ve ever had and it feels right dumb taking the day off because of them. Still I’m sure that it’s the sensible thing to do.

Tuesday Jan 11, 2011 #

10 AM

Mapping 1:00:00 [0]

Redmires mapping (4 hours) - never have I done a map with so much white! Only a couple of hours needed to finish it now.
Was planning on running but I skinned the top of a few toes due to damaged shoes on Saturday and because of the location it’s unable to heal over without breaking up. It’s not sore but I don’t want to it get all manky or infected.

C • Redmires 2

Monday Jan 10, 2011 #

5 AM

Run - Road 27:00 [3] 6.3 km (4:17 / km)
shoes: Asics 1150 (2010)

Down to the EIS with Ash and Abrams. Something to do with funding being withdrawn meant that track session shave gone from £2 to £3.60 :-(

C • Cuts 5

6 PM

Run - Drills 50:00 [2]
shoes: Asics 1150 (2010)

Standard session of stuff including a few fast bits and some core work (so Coach Kelly doesn’t tell us off when she’s back) led by Rob. Really felt the lack of any quality and strength sessions in my training over the past few weeks.

7 PM

Run - Road 33:00 [2] 6.3 km (5:14 / km) +125m 4:46 / km
weight:69.4kg shoes: Asics 1150 (2010)

Nice and easy run back with Abrams. Getting a bit wet and very hungry.

Sunday Jan 9, 2011 #

9 AM

Mapping 1:45:00 [0]
weight:70kg

Back down to Belton to finish the woods (7 hours). Got a stick in my eye early on and my eye hurt for the rest of the day. Maybe I should have taken the stick out. Long day with the travel as well.

Saturday Jan 8, 2011 #

12 PM

Run - Orienteering 23:45 [2] 3.5 km (6:47 / km) +50m 6:20 / km
shoes: VJ Falcons 09

Hanging controls for training in Wombwell. Cold wind but lovely day and the forest is beautiful at this time of year (visibility actually too good).

1 PM

Run - Trail warm up/down 16:00 [1] 1.8 km (8:53 / km) +35m 8:06 / km
shoes: VJ Falcons 09

Run - Orienteering 16:45 [4] 3.2 km (5:14 / km) +80m 4:39 / km
spiked:8/9c shoes: VJ Falcons 09

Got the chance to run a course as Steph was signing people in and out. Ran as hard as I could without running hard and very much enjoyed it. One small mistake but otherwise feeling alright – didn’t hang any of these and I had removed all paths from the map (made it nicer).

3 PM

Run - Orienteering 23:00 [2] 3.0 km (7:40 / km) +80m 6:46 / km
weight:69.8kg shoes: VJ Falcons 09

Got cold feet while waiting for others so was glad to get out and collect a few at the end. Had used small training kites on canes and we managed to get 4 (out of 25) nicked – despite there hardly being any people around. Chav scum!

Friday Jan 7, 2011 #

Note
(rest day)

Rest day, not by design but by laziness. Was wanting to map but it started raining the minute I set out so returned home in the snow instead.
It’s very hard not to select the injured option. I think I may have an RSI of the brain…

Thursday Jan 6, 2011 #

9 AM

Mapping 2:00:00 [0]

All day (7.5 hours – as that is as much daylight that there is) mapping the woods. Much man eating vegetation but also some nice bits – would be a complete jungle in the summer though.

Wednesday Jan 5, 2011 #

2 PM

Mapping 30:00 [0]

2 hours mapping Belton. Massive country estate with not much in it. Wet in the morning and ran out of daylight way to early

5 PM

Run - Trail 45:00 [2]
shoes: Adidas Kanadia TR2

Explored the wooded bits in the dark. Lots of deer. And dog walkers. Strange people. Paths sticky and slippery and woods look young or dense.

Tuesday Jan 4, 2011 #

1 PM

Run - Trail 1:12:40 [3] 14.5 km (5:01 / km) +220m 4:39 / km
weight:69.4kg shoes: Asics Trabuco 12 WR

Porter and Rivelin loop. Headed out with the expectation of feeling good and running briskly, didn’t happen though, felt heavy and slow form the off. Must be connected to the copious qualities of festive foodstuff that I have been consuming.
I feel as if I’m failing to complete something in the AP logging process.

C • incomplete 4

Monday Jan 3, 2011 #

10 AM

Mapping 1:00:00 [0]

Spent the morning mapping Redmires (4 hours) – is Baltic cold out again (reservoirs were frozen over) and got mad painful fingers when the sun came out and my hands warmed up.

On another note, today is 500 days since my injury (fanfare please); thankfully I am now back to about 70% training and fitness and continue (slowly) to gradually improve. I certainly wouldn’t say that I am fully recovered as I can get a lot of pain in my back and shoulder (and a stiff neck) quite easily by doing certain activities, but I tire of adding ‘injured’ to every training session so I henceforth will cease to do so.

C • woo hoo! 7

Sunday Jan 2, 2011 #

12 PM

Run - Trail 42:20 [2] 6.2 km (6:50 / km) +80m 6:25 / km
(injured) shoes: VJ Falcons

Went exploring an adjacent bit of parkland with GG to warm up and then collected the far wooded controls at the end. It’s getting cold again.

Run - Orienteering race 32:49 [4] *** 6.4 km (5:08 / km) +120m 4:41 / km
spiked:26/26c (injured) shoes: VJ Falcons

SYO local event on Bowden Housteads. Several objectives today: Not to make any mistakes (not acceptable on your own map!), not to get caught by GG and to run steady but not hard. Thankfully all achieved. Actually felt very comfortable running and enjoyed it – though the woods are so much more open and visible at this time of year (it would be much more difficult in the summer). Only problem was that I mapped it at 5k and when I enlarged it to 7.5k (to fit an A4) I didn’t enlarge the symbols so it was quite difficult to read. Loads of people out though and I’ve never seen so much tracking in the forest for a local event!
Routegadget and Results

Saturday Jan 1, 2011 #

11 AM

Run - Fell race race 1:11:10 [3] 13.5 km (5:16 / km) +400m 4:35 / km
(injured) shoes: Adidas Kanadia TR2

DPFR New Years Day fell race (run) from the top of Eyam. Lovely route across to Shatton Moor, up to Abney Moor (very nice bit of runable terrain) and back down Bretton Clough. Diddn’t want to run hard due to not being completely recovered so sat between GG’s ‘still not named on AP’ misses and Alex. Start and first climb was a little faster than I was wanting but after that it settled into a nice relaxed pace and all went well until we got stuck in a re-entrant in Bretton Clough.

12 PM

Run - Trail warm up/down 5:00 [1] 0.5 km (10:00 / km) +15m 8:42 / km
(injured) shoes: Adidas Kanadia TR2

Quick but slow warm down with Alex.

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