Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Apr 18, 2010:

	activity	#	time	miles		km		+m
	Run - Trail	4	2:14:50	15.04	(8:58)	24.2	(5:34)	495
	Run - Orienteering	4	1:42:31	9.26	(11:04)	14.9	(6:53)	505	70 /	81c	86%
	Run - Road	4	1:08:00	7.33	(9:16)	11.8	(5:46)	250
	Strength exercises	2	29:00
	Run - Terrain	2	27:00	2.17	(12:25)	3.5	(7:43)	95
	Total	10	6:01:21	33.8		54.4		1345	70 /	81c	86%
	[1-5]	10	5:57:51
averages - sleep:7 weight:72.7kg

1:18

0:00

» now

Sunday Apr 18, 2010 #

Event: British Elite Sprint Champs

11 AM

Run - Trail warm up/down 10:00 [2] 1.5 km (6:40 / km) +25m 6:09 / km
(injured) shoes: Inov8 2009

Warm up along the path through the woods and a bit in the woods themselves – a lot of blue appeared to be missing from the map. Stiff from yesterday.

Run - Orienteering race 15:51 [4] **** 2.9 km (5:28 / km) +30m 5:12 / km
spiked:23/23c slept:7.0 weight:72.9kg (injured) shoes: Inov8 2009

BEOC Sprint, Astley Village, Chorley. A very enjoyable course around a housing complex, no dead ends so nothing to catch you out but plenty of fast thinking needed. I ran reasonably well but never really got moving and the hill to the last control was the only bit I found hard work. Miles of qualifying for the A final but I’ve never managed that even when not recovering from a fractured spine/back/shoulder.
Great weather, assembly area and run-in, café and museum and spectator control made it an easy place to the 4 hours between the heats and B final.

Run - Road warm up/down 10:00 [1] 1.5 km (6:40 / km) +20m 6:15 / km
(injured) shoes: Inov8 2009

Back along the path with Jonny G to warm down.

3 PM

Run - Road 15:00 [1] 2.0 km (7:30 / km) +40m 6:49 / km
shoes: Inov8 2009

Jog to the start with Faye and then a little messing around while there.

Run - Orienteering race 17:54 [5] *** 2.9 km (6:10 / km) +70m 5:30 / km
spiked:20/20c (injured) shoes: Inov8 2009

BEOC Sprint, Chorley Town, B final. Started well down the order due to my lethargicness this morning so went out with the ambition of actually running hard to see how my body would react. A quick look at the map in the two minute box was enough to work out where no. 1 was and that it was a lot easier than this morning. Still managed to run past no 1 though, but apart from that my only real mistakes were getting caught on the wrong side of bushes on 13 and 14 and a couple of 45/55 route choices that I got wrong. Was dead by the spectator and only just managed to free myself from the bog at the penultimate control in order to finish. Fun but disappointing compared to this morning and my body is well short of speed.

Run - Trail warm up/down 10:00 [1] 1.2 km (8:20 / km) +30m 7:24 / km
(injured) shoes: Inov8 2009

Warm down via the river to return the mud that I had accumulated during the course.

Saturday Apr 17, 2010 #

Event: British Elite & Age Class Middle Distance Championships

11 AM

Run - Terrain warm up/down 15:00 [3] ***** 2.0 km (7:30 / km) +75m 6:19 / km
(injured) shoes: VJ Falcons 09

Twice around the warm-up map. It was very rough, very steep and very difficult. Quality.

Run - Orienteering race 39:46 [5] ***** 4.6 km (8:39 / km) +255m 6:46 / km
spiked:24/29c slept:7.5 (injured) shoes: VJ Falcons 09

BEOC Middle. Quality middle race on Haverthwaite Heights on a glorious day. Unfortunately, thanks to my inactivity this year I was off right at the start of the field and spent a lot of time making tracks through the tough and rough terrain. Enjoyed myself immensely though and managed to both keep running and keep mistakes to a minimum (despite the controls positioning being rather visually challenging). Wandered a little on a few in the middle but caught myself before losing much time (maybe 3x15 seconds) and didn’t have any drive anywhere, but very happy to finish so high (18th) after so little training and such an early start. Any day that I can do 100m in 7 seconds has to be good!
http://www.sportident.co.uk/results/2010/BMDC/resu...
http://www.loc.routegadget.co.uk/cgi-bin/reitti.cg...

12 PM

Run - Terrain warm up/down 12:00 [1] 1.5 km (8:00 / km) +20m 7:30 / km
(injured) shoes: VJ Falcons 09

Friday Apr 16, 2010 #

Note
(injured) (rest day)

Off up to the Lakes for hopefully a great middle race.

Thursday Apr 15, 2010 #

6 PM

Run - Trail 1:01:15 [3] 12.0 km (5:06 / km) +220m 4:41 / km
slept:7.0 weight:72.3kg (injured) shoes: Asics Gel GT 1120 07

My old traditional Rivelin circuit, only from Rutland Park. 10 minutes of uphill to start, hard work but worth the effort as Rivelin is such a nice place to run – it makes Porter Brook look like a high street. Not a lot changed in Rivelin (haven’t done this loop since about June) and I also got to marvel at what a wonderful job Mike continues to do on his path – how does the boy manage it? Another lovely evening and I ran quite well considering how tired I expected to be, also saw my first ducklings of the season and even had dinner ready waiting for me when I got home. Happy days.

7 PM

Strength exercises 12:00 [3]
(injured)

Managed 25 press-ups!!!

Wednesday Apr 14, 2010 #

Note
slept:6.0 (injured)

Rest day, need I think, the past few have been hard work and I’m actually approaching a respectable training volume over the past rolling week.

C • but you wouldn't roll if yo... 2

Tuesday Apr 13, 2010 #

6 PM

Run - Road 22:00 [2] 4.2 km (5:14 / km) +110m 4:38 / km
(injured) shoes: Inov8 2009

Run to Eccy Woods with GG and Little Rob for the evenings I session. Eccy road is a bigger hill than I was wanting.

Run - Orienteering 29:00 *** 4.5 km (6:27 / km) +150m 5:31 / km
spiked:3/9c slept:7.0 weight:72.2kg (injured) shoes: Inov8 2009

O intervals in Eccy Woods planned by GG, with a good enough crowd considering there was only a few hours notice. Started with an 800m track run (with hill) before heading straight into a gaffled set of controls, 6 sets but I only managed three due to tiredness and a slightly sore ankle. Good session and I was happy enough with my running (3.20, 3.25 and 3.18 for the track bit) but my navigation and terrain agility was shocking. Shoes still not worn in and giving my left heal a little grief.

C • inov8 5

7 PM

Run - Road 21:00 [2] 4.1 km (5:07 / km) +80m 4:40 / km
(injured) shoes: Inov8 2009

Due to only doing half of the session I have a solo run home. Feeling tired, not used to the hard running bit.

Monday Apr 12, 2010 #

6 PM

Run - Trail 53:35 [3] 9.5 km (5:38 / km) +220m 5:03 / km
slept:7.25 weight:73.4kg (injured) shoes: Asics 2140

Monday night is drills night and I was already to go until I discovered that my car was blocked in and the wassock who owns the offending motor vehicle (who shall remain nameless) thought it a bright idea to run to drills with his/her car keys. And people like this are not only allowed out on their own but also get given a degree... Amazing. His/her loss really though as they had to run home as well.

With my original session abandoned I headed up Porter brook instead, didn’t want to run the usual paths so explored as many new ones as I could on the south bank. Lots of steep, legs not like, still tired, but a smashing evening to be out.

C • what a wassock! i don't kno... 3

7 PM

Strength exercises 17:00 [2]

« Earlier | Later »