Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jan 11, 2009:

activity	#	time	miles		km		+m
Run - Trail	4	2:14:20	15.47	(8:41)	24.9	(5:24)	445
Run - Orienteering	2	1:21:38	8.02	(10:11)	12.9	(6:20)	360	41 /	46c	89%
Run - Road	1	1:01:30	7.89	(7:48)	12.7	(4:51)	180
Strength exercises	2	1:01:00
Total	6	5:38:28	31.38		50.5		985	41 /	46c	89%

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Sunday Jan 11, 2009 #

Run - Trail warm up/down 10:00 [2] 2.0 km (5:00 / km) +60m 4:21 / km
shoes: VJ Falcon 07

Explored the woods across the main road to warm up.

Run - Orienteering race 43:13 [5] **** 7.6 km (5:41 / km) +190m 5:03 / km
spiked:25/26c shoes: VJ Falcon 07

Tankersley Local event. Didn't feel as strong as last night but tried as hard as my legs would allow - it's much faster in day light. Unfortunately last nights frozen tracks had melted to a horrible goo, making it muddy and slippery. As is unavoidable in Tankersley there was plenty of trail running and little terrain running but enough going on on the map to keep you thinking. No real mistakes, a few hesitations and non ideal route choices but I don't think that I could have made the minute up on RobB or OJ (respect to them after doing the Yorkshire yesterday).

Run - Trail warm up/down 11:00 [1] 1.8 km (6:07 / km) +60m 5:14 / km
shoes: VJ Falcon 07

Jog around the woods to warm down.

Saturday Jan 10, 2009 #

Run - Trail warm up/down 13:00 [2] 2.3 km (5:39 / km) +25m 5:22 / km
shoes: VJ Falcon 07

Warm up - well cold so well needed

Run - Orienteering 38:25 [4] **** 5.3 km (7:15 / km) +170m 6:15 / km
spiked:16/20c shoes: VJ Falcon 07

Tankersley Night O. First of the season, cold but clear night which made for amazing running conditions once you had enough layers on (all tracks and paths frozen soild). Good tricky course but kept to paths as much as possible as it was so easy to get turned in the trees trying to avoid all the bushes and stuff. Ran reasonably well although my navigation was lacking fluidity and had a couple of small misses. Much enjoyed.

Run - Trail warm up/down 6:00 [1] 1.0 km (6:00 / km) +10m 5:43 / km
shoes: VJ Falcon 07

Friday Jan 9, 2009 #

Run - Road 39:30 [2] 8.2 km (4:49 / km) +40m 4:42 / km
shoes: Ascis Gel GT 2110

Early morning run to work, not feeling very energetic but I think that had more to do with the time than any residuals of my cold. Very frosty even though it wasn't as cold as the past few days.

Run - Road 22:00 [3] 4.5 km (4:53 / km) +140m 4:14 / km
shoes: Ascis Gel GT 2110

Legs a bit more up for it this evening but they still didn't like the steep hill at the end, but at least my lungs were game. Worth the extra bit of recovery time.

Strength exercises 30:00 [4]

Thursday Jan 8, 2009 #

Note
(rest day)

After feeling so rubbish yesterday I decided to take today off, so aside from the 30 minute to work and back that exactly what I did.

Wednesday Jan 7, 2009 #

Run - Trail 46:30 [1] 9.0 km (5:10 / km) +160m 4:45 / km
shoes: Asics Gel Enduro 3

Short Rivelin loop. Body still not happy with me doing exercise so will have a bit more rest. Felt flat and horrible, calfs hurting and no energy. Will just walk tomorrow. Odd day out; above freezing for the first time in a while so the surface was all muddy and slippery but it was still frozen solid just beneath.

Tuesday Jan 6, 2009 #

Strength exercises 31:00 [3]

Still not back to full health so didn't venture out today; did the normal strength session instead and even then that was probably a bit more than my body wanted to do.

Monday Jan 5, 2009 #

Run - Trail 47:50 [1] 8.8 km (5:26 / km) +130m 5:04 / km
shoes: Asics Gel Enduro 3

High Neb from Redmires with ba-ba. Not really quite well enough to be running but it was such a nice day; very cold with a dusting of snow that I had no choice really. Amazing moody and dramatic light and clear air meant that you could see miles and everything looked close. Worth the effort of getting out.

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