Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending May 24, 2009:

activity	#	time	miles		km		+m
Run - Trail	3	2:06:00	7.08		11.4		290
Run - Road	3	1:36:00	10.04		16.15		260
Run - Orienteering	2	1:24:14	1.93		3.1		75
Circuits	1	40:00
Run - Fell race	1	37:10	5.41	(6:53)	8.7	(4:16)	260
Run - Intervals	1	21:30	1.99	(10:49)	3.2	(6:43)
Warm up/down	1	15:00
Total	6	6:59:54	26.44		42.55		885

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Sunday May 24, 2009 #

Run - Trail 1:00:00 [2]
shoes: VJ Falcons 09

Run up the hill behinf Kylemore Abbey to look for Jesus. Found him in the mist after scramblings up crags and through rhodos. Very wet.

Saturday May 23, 2009 #

Run - Road warm up/down 25:00 [2]
shoes: VJ Falcons 09

Run - Orienteering 1:05:00 [3]
shoes: VJ Falcons 09

Re-run of IOC course on Inisboffin. Ran steady with no real focus and took much the same time as racing 5 years ago. Quicker on hills. Bit of a map correction in a runway that didn't used to be there! Beautiful day.

Friday May 22, 2009 #

Note
(rest day)

Rest day to travel to Ireland for Boyzone's wedding. It will be fun.

C • Wedding 2

Thursday May 21, 2009 #

Run - Road 31:30 [1] 5.5 mi (5:44 / mi) +130m 5:20 / mi
shoes: Asics 2120

Jog down to Endcliffe with a big group and then home via The Edge with The Legend. Feeling tired.

Run - Intervals intervals 21:30 [4] 3.2 km (6:43 / km)
shoes: Asics 2120

Hare and Hounds in Endcliffe. Did 10 rather than 12 reps as I was feeling dead, wasn't really up for any but it was such a nice evening I had to get out and at least make an effort at being social! (Which was worth it). Each long rep about 350m and a short about 300m with not enough rest between (30 seconds), managed 5 of each.

Wednesday May 20, 2009 #

Run - Road warm up/down 39:30 [1] 7.3 km (5:25 / km) +130m 4:58 / km

Via Broomhill to meet the ShUOC girls and an easy trot along to Notre Dame School. Back via Crosspool and Mike's Path with ba-ba and Danger in moist conditions.

Run - Orienteering race 19:14 [4] 3.1 km (6:12 / km) +75m 5:32 / km

Three very enjoyable sprint races around Notre Dame School:
A: 1.0km, 6.14
B: 1.1km, 6.31
C: 1.0km, 6.29
Times about that anyway. Tricky manual punching, short legs, slippery conditions and butterfly loops meant that speed was hard to achieve anywhere, which was a good thing as my legs were tired. Got brambled, in a school!

C • you're a minute out! 2

Tuesday May 19, 2009 #

Run - Fell race race 37:10 [5] 8.7 km (4:16 / km) +260m 3:43 / km
shoes: VJ Falcons

Totley Moor Fell Race. A bit tired from the past few days and it was lashing rain on the way home, so not entirely up for this. But once there the sun shone (literally as I couldn't see where I was going) and I had a most enjoyable evening by all accounts. Running was ok as well. Slow start on the long first climb (on road in dobs - gave Boyzone a push as I passed!) but felt a bit better once on top and ran the last hill pretty well. Happy with the effort as I was running okay on tired legs and not pushing that hard. Not so many out from ShUOC this evening so no team prizes but comfortable wins for both Little Rob and Zanthe.
http://www.mapmyrun.com/run/united-kingdom/-sheffi...

Run - Trail warm up/down 25:00 [1] 3.7 km (6:45 / km) +110m 5:53 / km
shoes: VJ Falcons

Jog up the first hill with zizi and CFD to warm up (probably not enough) and then along some random tracks with zizi to warm down (definitely not enough).

Monday May 18, 2009 #

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

Prancing around the gym doing as I was told.

Circuits 40:00 [4]
shoes: Asics 2120

Circuits. Not being doing them. They were hard. They hurt. It was very hot. I got very sweaty. And very tired. It was good.

C • Blunt 4

Run - Trail warm up/down 41:00 [1] 7.7 km (5:19 / km) +180m 4:46 / km
shoes: Asics 2120

Trot down to Goodwin (bumped into a very tired Fluceluce) and then a jog back via Crookes with Danger and Little Rob and with the later for a loop around the allotments. Very slow.

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