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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Dec 31, 2012:

activity # timemileskm+m
  Run - Trail 19 18:06:34 125.12(8:41) 201.37(5:24) 3594
  Run - Orienteering8 7:42:49 38.1(12:09) 61.31(7:33) 1872
  Run - Road 7 6:23:00 49.29(7:46) 79.32(4:50) 304
  Run - Terrain2 2:44:10 14.64(11:13) 23.56(6:58) 1012
  Strength exercises1 10:00
  Total36 35:06:33 227.15 365.56 6782
  [1-5]36 34:45:31

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Monday Dec 31, 2012 #

12 PM

Run - Terrain 1:15:42 intensity: (1:55 @0) + (45:09 @1) + (27:14 @2) + (1:24 @3) 9.7 km (7:48 / km) +395m 6:29 / km
ahr:125 max:159 shoes: Adidas Kanadia TR4

Back from Carlingford village over the mountain with Toni and Boyzone. Toni was flying ahead and was struggling to keep up. Boyzone still managing to keep going despite his lard content. Nae as cold or windy as yesterday and was a bit overdressed in full length lycra (Boyzone in shorts, but he does have plenty to keep him warm). Another great run.
C • 2013 1

Sunday Dec 30, 2012 #

1 PM

Run - Orienteering 2:25:15 intensity: (23 @0) + (11:19 @1) + (47:48 @2) + (55:14 @3) + (30:31 @4) 20.2 km (7:11 / km) +748m 6:04 / km
ahr:147 max:172 shoes: VJ Falcons 11

Back up onto Carlingford (17 minutes) to do a bit of O training (50 minutes), planned three gaffled courses to run with AndyS and Boyzone. Was going nicely until I went off to #5 instead of #2. Had to work hard on the hills to catch the boys up again. Impossible to describe how slippery and windy it was.

Followed by a long run back around the mountain with AndyS. Contoured most of the way and took it handy, was feeling good though. Bit of bush-wacking required to cut cross country back to the house but made it in one piece before it got dark. Good session.

Saturday Dec 29, 2012 #

3 PM

Run - Terrain 1:28:28 intensity: (14 @0) + (8:33 @1) + (25:40 @2) + (33:59 @3) + (19:02 @4) + (1:00 @5) 13.86 km (6:23 / km) +617m 5:13 / km
ahr:148 max:181 shoes: Adidas Kanadia TR4

Up onto Carlingford with Boyzone, great to get out both on some propper terrain and hills and with the man himself. He's a bit fat though and was suffering on the hill, got me back when we hit the road on the way home though.
C • Gravity 2

Friday Dec 28, 2012 #

4 PM

Run - Trail 1:01:23 intensity: (13 @0) + (19:24 @1) + (24:24 @2) + (17:08 @3) + (12 @4) + (2 @5) 10.88 km (5:39 / km) +254m 5:03 / km
ahr:137 max:176 shoes: Asics 2140 (10)

Chevin and Danefield with Greg for a change, orrible out, wet and slippery, dark and a little misty. Not feeling great but an improvement over the past few days. Looking forward to some time in the Irish hills over the weekend.

Thursday Dec 27, 2012 #

6 PM

Run - Road 1:09:47 intensity: (52 @0) + (13:38 @1) + (44:57 @2) + (9:34 @3) + (22 @4) + (24 @5) 13.43 km (5:12 / km) +88m 5:02 / km
ahr:135 max:183 shoes: Asics 2140 (10)

Round Yeadon in the dark with Greg and two of his friends, bumped into Pete on the way out and he joined us for the first bit as well. Tendons in my ankles were killing me for much of the run but thankfully eventually loosened out just before the end. Social and enjoyable aside from the ankles.

Wednesday Dec 26, 2012 #

Note
(rest day)

After feeling so awful yesterday I thought it better to rest today. Short slow stroll out to watch Jonny Brownlee wining the Chevin Chase was as much exercise as I managed. He was well clear, but a decent run from Hector to finish second.

Tuesday Dec 25, 2012 #

1 PM

Run - Trail 45:15 intensity: (13 @0) + (22:18 @1) + (14:22 @2) + (4:57 @3) + (3:23 @4) + (2 @5) 7.64 km (5:55 / km) +191m 5:16 / km
ahr:132 max:177 shoes: Asics 2140 (10)

Up to the Chevin with Greg, though he had to retire there as he was suffering from a bout of food poisoning yesterday and didn't have the fuel reserves required for running. Didn't have a whole lot more myself and really struggled despite going really slow - also had the wrong shoes for conditions. Didn't enjoy it very much.

Monday Dec 24, 2012 #

10 AM

Run - Trail 53:43 intensity: (25 @0) + (6:55 @1) + (15:30 @2) + (23:44 @3) + (7:09 @4) 10.37 km (5:11 / km) +254m 4:37 / km
ahr:145 max:171 shoes: Asics 2140 (10)

Round the Chevin Chase route with Pete, though neither of us have an entry. Feeling tired and struggled to keep up with a very fresh looking Pete. Nice to be out though and Pete is always very chatty.

Sunday Dec 23, 2012 #

10 AM

Run - Trail 1:28:05 intensity: (10 @0) + (1:44 @1) + (32:43 @2) + (49:00 @3) + (4:23 @4) + (5 @5) 16.55 km (5:19 / km) +335m 4:50 / km
ahr:147 max:175 shoes: Adidas Kanadia TR4

Out towards Ilkley from Guiseley, not raining (much) but but loads of wind, which made the long slow climb up onto the moor particularly arduous. Took ages to get going and was feeling tired by the end, but the middle was good and I enjoyed it all.

Saturday Dec 22, 2012 #

1 PM

Run - Trail 1:55:58 intensity: (13 @0) + (54:38 @1) + (35:39 @2) + (19:58 @3) + (4:53 @4) + (37 @5) 19.42 km (5:58 / km) +375m 5:27 / km
ahr:134 max:183 shoes: Adidas Kanadia TR4

When I said last week that the trails were muddy, they weren't. Today they were. Fun though, and it didn't rain too hard when we were out either. Went round Esholt and Buck Wood with Greg with an expected loop of Yeadon at the end. Very enjoyable run and feeling grand.

Friday Dec 21, 2012 #

4 PM

Run - Trail 1:11:40 intensity: (30 @0) + (19:55 @1) + (34:58 @2) + (13:33 @3) + (2:44 @4) 12.65 km (5:40 / km) +282m 5:06 / km
ahr:136 max:171 shoes: Adidas Kanadia TR4

Usual Danefield and Chevin loop with Greg, feeling pretty good, but I guess I should do after two days rest. Left heal still at me though and can't work out what's actually happening there. New shoes which felt great in the mega muddy conditions, at least it wasn't raining for once.

Thursday Dec 20, 2012 #

Note
(rest day)

A lie in, Christmas shopping and the York panto put an end to any hope of running today.

Wednesday Dec 19, 2012 #

Note
(rest day)

No time today, but am not on Christmas holidays, whoop, bring on some hills!

Tuesday Dec 18, 2012 #

7 AM

Run - Trail 34:40 intensity: (23 @0) + (59 @1) + (12:11 @2) + (21:07 @3) 7.07 km (4:54 / km) +33m 4:48 / km
ahr:144 max:157 shoes: Asics 1150 (2010)

IW. No sign of any lost Iranian dwarfs, either with or without fingers. Mild and muddy out, I want the cold and crisp weather back.
6 PM

Run - Trail 49:28 intensity: (1:59 @1) + (14:57 @2) + (21:18 @3) + (6:11 @4) + (5:03 @5) 10.8 km (4:35 / km) +47m 4:29 / km
ahr:149 max:204 shoes: Asics 1150 (2010)

Was planning a shorter route but upon departure I found myself busting for a slash, and the nearest greenspace offering some protection was the opposite direction... Felt quite bouncy though and ran a few bits tempo. Quads still not liking the pounding by the end though.

Monday Dec 17, 2012 #

7 AM

Run - Trail 32:12 intensity: (19 @0) + (1:23 @1) + (15:09 @2) + (15:21 @3) 6.42 km (5:01 / km) +35m 4:53 / km
ahr:142 max:152 shoes: Asics 2140 (10)

IW. Soft and soggy today, though managed to avoid getting dumped on by the weather. Took a bit of time to get going this morning (unsurprisingly).
6 PM

Run - Trail 39:13 intensity: (49 @0) + (4:27 @1) + (24:05 @2) + (9:52 @3) 8.3 km (4:43 / km) +36m 4:37 / km
ahr:139 max:159 shoes: Asics 2140 (10)

HFW. Got dumped on this time, but not actually all that bad. Short trip as I'm in recovery mode, quads were grand but don't think they'd of wanted much more. Got stopped by a lost Iranian dwarf with most of his fingers missing and looking for the YMCA, tried to put him right (he had three maps but couldn't read any of them!) but think it was a lost cause.

Sunday Dec 16, 2012 #

8 AM

Run - Orienteering 1:01:24 intensity: (28 @0) + (25:53 @1) + (26:08 @2) + (8:55 @3) 6.49 km (9:27 / km) +231m 8:02 / km
ahr:130 max:158 shoes: VJ Falcons 11

Hanging controls for WJOS training in another bit of Mallards Pike. Steeper and super slippery, lots of nice woods though.
10 AM

Run - Orienteering 1:25:51 intensity: (6:28 @0) + (26:25 @1) + (24:05 @2) + (25:29 @3) + (3:24 @4) 9.38 km (9:09 / km) +288m 7:56 / km
ahr:133 max:163 shoes: VJ Falcons 11

Ran the control pick on my own, then shadowed on a couple of courses before collecting a few. Still slippery!
1 PM

Run - Orienteering 23:10 intensity: (1 @0) + (21 @1) + (58 @2) + (6:03 @3) + (15:31 @4) + (16 @5) 3.73 km (6:13 / km) +118m 5:22 / km
ahr:162 max:175 shoes: VJ Falcons 11

Harris relay, not enough energy to run hard but kept it steady and clean and the team finished 3rd :-) Fun little format and again some nice (and slippery) woods to run in.
2 PM

Run - Orienteering 25:07 intensity: (2 @0) + (4:24 @1) + (15:42 @2) + (4:59 @3) 2.98 km (8:26 / km) +66m 7:35 / km
ahr:137 max:157 shoes: VJ Falcons 11

Collecting a few controls.
3 PM

Run - Orienteering 27:33 intensity: (11 @0) + (3:09 @1) + (12:23 @2) + (11:50 @3) 3.83 km (7:11 / km) +76m 6:33 / km
ahr:140 max:153 shoes: VJ Falcons 11

Collecting controls from last nights night event, the woods felt different on the light. Pretty tired.

Saturday Dec 15, 2012 #

6 PM

Run - Orienteering race 59:45 intensity: (22 @0) + (2 @1) + (48 @2) + (13:52 @3) + (44:14 @4) + (27 @5) 9.43 km (6:20 / km) +125m 5:56 / km
ahr:164 max:182 shoes: VJ Falcons 11

NGOC night score, Mallards Pike, 1 hour. Not motivated before and arrived too late to do a warm up, therefore started slow and with no focus. Stuffed about 3 minutes on the first hard control so had a word with myself and things got better thereafter. Running reasonably swiftly without trying hard which was nice, it was quite flat though. Actually a lovely bit of wood and a well planned score, don't think I'd have got them all even being clean and pushing harder - should have got the remaining 50 pointer though.

Friday Dec 14, 2012 #

Note
(rest day)

Quads a lot better today and had it not been phissing rain all day I may have gone to test them out for a bit.

Thursday Dec 13, 2012 #

Note
(rest day)

Turned the alarm off and slept pretty well for 10 hours last night, must have needed it. Wanting to do some mapping today but thought it best to give my legs a proper rest - plus it was a little nippy out!

Wednesday Dec 12, 2012 #

Note

HFW, turned out to be a walk due to continued tired quads, good decision.
7 AM

Run - Trail 31:15 intensity: (43 @0) + (18 @1) + (11:56 @2) + (16:57 @3) + (1:21 @4) 6.16 km (5:04 / km) +37m 4:55 / km
ahr:145 max:164 shoes: Asics 2140 (10)

IW. Took it slow and made the route as short as possible. Definitely tired. Didn't sleep well either. Thank goodness it's Friday (for me at least).

Tuesday Dec 11, 2012 #

7 AM

Run - Trail 34:01 intensity: (1 @0) + (46 @1) + (11:53 @2) + (20:45 @3) + (36 @4) 6.89 km (4:56 / km) +46m 4:47 / km
ahr:146 max:172 shoes: Asics 2140 (10)

IW. Cold and frosty which meant that I could do most of the run in the muddy grass. Left a bit early so had a few extra minutes to play with. Feeling tired this morning.
6 PM

Run - Road 1:06:40 intensity: (4:42 @0) + (4:46 @1) + (53:16 @2) + (2:09 @3) + (53 @4) + (54 @5) 14.08 km (4:44 / km) +31m 4:41 / km
ahr:136 max:193 shoes: Asics 2140 (10)

HFW. Not felt this tired since the OMM, legs were feeling good for 30 minutes but then my quads started cramping and the last 20 were pure nasty. Don't know if I'm missing something in my diet or maybe I've just discovered the limit of my fitness, either way I think I need a few easy days. However, very excited about this - no man has won three times, looks like a training goal to me.
C • Hall of Fame 3

Monday Dec 10, 2012 #

7 AM

Run - Trail 32:26 intensity: (7 @0) + (16 @1) + (9:05 @2) + (18:01 @3) + (4:27 @4) + (30 @5) 6.41 km (5:04 / km) +44m 4:54 / km
ahr:149 max:184 shoes: Asics 1150 (2010)

IW. Yet another sunny morning and not all that cold down here on the Welsh Riviera. Not feeling at all bad.
6 PM

Run - Road 1:06:01 intensity: (3 @0) + (4:45 @1) + (51:19 @2) + (5:27 @3) + (2:37 @4) + (1:50 @5) 13.85 km (4:46 / km) +55m 4:40 / km
ahr:140 max:201 shoes: Asics 1150 (2010)

HFW. A nice fresh evening with the grass just turning crispy with frost. Tried to find as much of it as possible to soften the impact on my heal but there wasn't all that much to find in the dark. Have come to the definitive conclusion that it's the hard surfaces rather than any shoes that causing the problem. It's not causing any issues at the moment but I don't want it to get any worse either, can't do much for the next two days but will have to make sure that the weekend is easy on it.

Sunday Dec 9, 2012 #

12 PM

Run - Trail 1:53:00 intensity: (4 @0) + (6:13 @1) + (51:48 @2) + (50:42 @3) + (4:13 @4) 21.57 km (5:14 / km) +321m 4:53 / km
ahr:144 max:165 shoes: Adidas Kanadia TR3

Another cracking day and a lovely run out with Greg around Castle Howard, with a steady pace, the sun out and good company the kilometers just ticked by without noticing. A little wet and slippery in places but not enough to complain about. Left heal still feeling tender, maybe it's these shoes that are the causing the problem?

Saturday Dec 8, 2012 #

Note
(rest day)

Was thinking of running as it was another lovely sunny day, but today is the only chance that I get to rest this week.

Friday Dec 7, 2012 #

10 AM

Run - Trail 1:09:10 intensity: (13 @0) + (11:05 @1) + (32:31 @2) + (25:21 @3) 12.46 km (5:33 / km) +255m 5:02 / km
ahr:140 max:159 shoes: Asics 1150 (2010)

Round a very slippery Danefield and the Chevin with Greg on another gorgeous day. Legs tired, especially on the ups, ice elsewhere meant that we didn't go too fast.
11 AM

Strength exercises 10:00 [1]

First time in a while, had to take it easy.

Thursday Dec 6, 2012 #

12 PM

Run - Trail 1:06:43 intensity: (2 @0) + (12:41 @1) + (31:17 @2) + (17:42 @3) + (4:44 @4) + (17 @5) 12.05 km (5:32 / km) +322m 4:53 / km
ahr:140 max:181 shoes: Asics 1150 (2010)

Cold out, and the wind was bitter, took a lot of mental effort to get me out of the house. Feeling tired from the road pounding over the past two days so took it nice and slow and went exploring around Danefield. Trying to snow throughout but it didn't make any progress.

Wednesday Dec 5, 2012 #

7 AM

Run - Road 31:59 intensity: (9 @0) + (14 @1) + (4:33 @2) + (22:48 @3) + (3:02 @4) + (1:13 @5) 6.55 km (4:53 / km) +43m 4:44 / km
ahr:150 max:204 shoes: Asics 1150 (2010)

IW, nice morning, feeling a little more sprightly than yesterday and tried a slightly different route. Once it dries out a bit (will it ever?) then about 60% will be on grass.
5 PM

Run - Road 1:07:34 intensity: (3 @0) + (1:20 @1) + (1:00:09 @2) + (6:02 @3) 14.31 km (4:43 / km) +24m 4:41 / km
ahr:140 max:159 shoes: Asics 1150 (2010)

HFW. Round the Bay this evening, took longer than I was expecting (only because I didn't think it through though). A bit dark in places as I forgot a light again and my shoulders are now a little sore from the backpack, but it was a nice evening and it was great to have exercise done by the time I got home (via a stop at the local chip shop...).

Tuesday Dec 4, 2012 #

7 AM

Run - Road 32:11 intensity: (9 @0) + (18 @1) + (9:27 @2) + (18:33 @3) + (3:29 @4) + (15 @5) 6.51 km (4:57 / km) +29m 4:50 / km
ahr:148 max:180 shoes: Asics 1150 (2010)

First commute for some while in my trainers. Took a long while to get going (20minutes) but was actually feeling okay by the time I got to work (didn't notice the back pack either). Great to have showers available. Got to get home yet though.
5 PM

Run - Road 48:48 intensity: (20 @0) + (3:27 @1) + (36:23 @2) + (8:34 @3) + (4 @4) 10.6 km (4:36 / km) +34m 4:32 / km
ahr:140 max:160 shoes: Asics 1150 (2010)

Had forgotten to factor in that it'd be dark on the return journey and failed to bring a light, therefore had to stick to the roads. Aside from my left heal (which is still sore and bruised) I was feeling good and probably should have gone for a longer route.

Monday Dec 3, 2012 #

7 PM

Run - Trail 1:05:32 intensity: (11 @0) + (9:35 @1) + (38:15 @2) + (16:22 @3) + (1:09 @4) 12.05 km (5:26 / km) +282m 4:52 / km
ahr:139 max:168 shoes: Adidas Kanadia TR3

Out round Leigh Woods with a Keith, Mark2 and some UBOC guy called Matt. Cold (but not as cold as I was anticipating) and muddy out, legs still feeling very dead so was grateful for a nice easy pace for most of the run. Saw a (assumed) jumper being lead of Clifton bridge by a couple of police.

Sunday Dec 2, 2012 #

Note
(rest day)

My legs are not right today so not going to use them.

Saturday Dec 1, 2012 #

11 AM

Run - Trail warm up/down 24:47 intensity: (2 @0) + (3:18 @1) + (4:40 @2) + (15:17 @3) + (1:30 @4) 4.05 km (6:07 / km) +168m 5:04 / km
ahr:147 max:162 shoes: VJ Falcons 11

Feeling tired, yesterday must have been harder work than it felt.

Run - Orienteering race 34:44 intensity: (18 @1) + (3:51 @2) + (14:13 @3) + (16:22 @4) 5.26 km (6:36 / km) +220m 5:27 / km
ahr:157 max:172 shoes: VJ Falcons 11

SWOC Local Event, Parc Cwm Darran, Green, 5.0km, 185m. Enjoyed this, the map was half decent (though a couple of years out of date for vegetation) and the controls weren't hidden in pits, still struggled to get going and ran most of it at about 80% rather than pushing harder than my body wanted to. Cold but clear day with an biting wind so standing around wasn't an option.
12 PM

Run - Trail 58:03 intensity: (2 @0) + (21:15 @1) + (21:02 @2) + (15:44 @3) 9.63 km (6:02 / km) +277m 5:16 / km
ahr:135 max:157 shoes: Asics 1150 (2012)

Had wanted to do this before oing but got there too late. Started slowly as I knew I was feeling tired and so it proved to continue. Nice exploratory route, had expected some trails but it was mostly just short grass populated by a range of big and not so big beasts. What a bleak place to live though, even the sheep (yes I did see some wandering around the middle of the village that I went through) looked like they had nothing to live for and attempted suicide by running out in front of a car. Unreasonably tired by the end.
C • Suicidal Sheep 2

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