Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Mar 22, 2009:

activity	#	time	miles		km		+m
Bike - Road	1	3:00:00	41.38	(4:21)	66.6	(2:42)	850
Run - Road	2	1:33:00	11.87	(7:50)	19.1	(4:52)	310
Run - Trail	2	1:07:30	8.2	(8:14)	13.2	(5:07)	280
Run - Fell race	1	44:08	5.9	(7:29)	9.5	(4:39)	375
Circuits	1	40:00
Run - Orienteering	1	40:00	6.21	(6:26)	10.0	(4:00)	80
Warm up/down	1	15:00
Strength exercises	1	5:00
Total	5	8:04:38	73.57		118.4		1895

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Sunday Mar 22, 2009 #

Run - Fell race race 44:08 [5] 9.5 km (4:39 / km) +375m 3:53 / km
shoes: Inov8

Wolf's Pit fell race. New route from Shatton, just outside of Hope. Big climb straight out of the valley, a loop around the top before a long and very tough gradual climb straight into a very strong wind, a quick drop half way back down, then back up and straight down again to the finish. Legs were really feeling yesterday so very happy to keep running for the whole thing, hurt a lot though and I'd make it a 6 for effort if I could!. Had a good race with Callum again and just held him off on what is possibly the hardest run-in that I've ever done (even though in was only a gently slope up the car-parking field). Sheffield Uni 1st in both men and women's teams :)
http://www.mapmyrun.com/route/gb/hope/618123774026...

Run - Trail warm up/down 15:00 [2] 2.6 km (5:46 / km) +60m 5:10 / km
shoes: Inov8

Warm up with Callum along the start of the route and then a very slow jog around the filed at the end with Callum and Nails.

Saturday Mar 21, 2009 #

Bike - Road 3:00:00 [3] 66.6 km (2:42 / km) +850m 2:32 / km

Great cycle with Gaz out through Burbage to Edale, around Mam Tor and back via Hope, Hathersage and the Fox House. Mostly clear and sunny (although a heavy dark cloud hung over Edale) but a stiff westerly made much of the outward half hard work. Stopped quite a few times for food/water/ice cream but kept a respectable pace up considering neither of us have been out on the bikes for months. Gaz made it as far as Ringinlow (on the way back) before blowing up (where we saw camel who was being a big girl's blouse and running along the road). Cracking ride - looking forward to doing it again.
http://www.mapmyrun.com/route/gb/the%20peasks/4361...

Friday Mar 20, 2009 #

Run - Orienteering 40:00 [5] *** 10.0 km (4:00 / km) +80m 3:51 / km
shoes: Asics 2120

Sprint training around the city centre. Ran head-to-head with Danger who did of course murder me (why am I so rubbish at this form of orienteering?). Six loops with 3-4 controls in each, running in opposite directions. Made a royal mess of the first (around Ponds Forge and Hallam) but improved as I got both into the running and the map (and Danger got tired) so (just) won two and drew another. Seemed wrong to be heading into the city on such a fine evening but it was a fun session once I got into the rhythm.
http://www.mapmyrun.com/route/gb/sheffield/5091237...

Run - Road 37:00 [2] 6.8 km (5:26 / km) +120m 5:00 / km
shoes: Asics 2120

Made it home from work with just enough time to make it to Goodwin for O training, then jogged down to the Peace Gardens with the group and home again after.

Thursday Mar 19, 2009 #

Run - Road 56:00 [3] 12.3 km (4:33 / km) +190m 4:14 / km
shoes: Asics 2120

Home to late to make intervals so did a loop around Crosspool and Fulwood at a decent pace before picking up the end of the session. Watched that out and jogged back to Walkley with the locals before a slightly harder effort back up the hill home. Yet another beautiful day, what on earth is going on???

Strength exercises 5:00 [4]

Wednesday Mar 18, 2009 #

Note

4 hours iROC mapping. Map done :) Not such a big job as I thought it may be, but have really only had just enough time to fit it around Landscape work. Now to get it drawn and to the planners so they have time to do something decent with it. Not an especially difficult area but it will certainly provide a few problems for non orienteers and in the dark. Nice area to run around though as it's all very well grazed grass and even the woods are clean.

Tuesday Mar 17, 2009 #

Note

6.25 iROC mapping. Got loads done including most of the quarry. Not much there now though; mostly big rounded hills and a lot of boulders along the side of the tracks. Cold wind but lovely day and I looked a treat in my high viz jacket and hard hat (I didn't put the safety goggles on though), but was allowed to wear my own footwear rather than great big steel toe-cap boots, which was nice.
Happy Paddy's day everyone.

C • Safety gear 2

Monday Mar 16, 2009 #

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

Circuits 40:00 [3]
shoes: Asics 2120

Very stiff this evening, particularly in the shoulders (presumably as a result of yesterday's acrobatics (or rather the landing from)). Rather generously Danger stuck the wrong tape on so we had 6 sets of exercises at 40-20, but rather unkindly this changed to 45-15 for the last two sets (which were of course the side lifts). Ash was on a mission on the bench hops and set an impressive total despite only having 40 seconds to do it in (note to self; need to find a new exercise to be good at!).

Run - Trail 52:30 [2] 10.6 km (4:57 / km) +220m 4:29 / km
shoes: Asics 2120

Quick run down to circuits (bumped into zizi) and then an after circuit jog with Danger (for the start) and Little Rob out along the top of Rivelin and back up Coppice. Wonderful evening to be out and felt really comfortable at a steady canter once the first hill was dispensed with. Shame a few more didn't join us.

C • 10k 2

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