Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending May 23, 2010:

	activity	#	time	miles		km		+m
	Run - Orienteering	3	1:43:30	9.07	(11:25)	14.6	(7:05)	555	49 /	50c	98%
	Run - Trail	3	1:11:25	8.26	(8:38)	13.3	(5:22)	270
	Climbing	1	1:00:00
	Run - Road	1	10:30	1.37	(7:41)	2.2	(4:46)	40
	Strength exercises	1	10:00
	Total	7	4:15:25	18.7		30.1		865	49 /	50c	98%
averages - sleep:6.8 weight:72.5kg

1:21

0:00

» now

Sunday May 23, 2010 #

Note
(injured)

Out to Bowden Housteds in the morning for a bit of mapping; cracking day again, absolutely roasting, but had to cut it short (2.5hours) as my back was way sore. Has got very difficult to map now that there’s vegetation everywhere – spent ages mapping an area of patchy vegetation with ended up with no real usable control sites in it.

Saturday May 22, 2010 #

10 AM

Run - Trail warm up/down 5:00 [1] 0.5 km (10:00 / km) +15m 8:42 / km
(injured) shoes: VJ Falcons 09

SYO training event over the boarder near Huddersfield (Royds Hall), early start but already baking hot. Three courses, was supposed to run t eh first as a qualifier, the second as the end of a middle and then a mass start for relay simulation.

C • 500 miles? 2

Run - Orienteering 34:30 4.3 km (8:01 / km) +315m 5:52 / km
(injured) shoes: VJ Falcons 09

Part 1: 15.30; very slow and stiff, in fact didn’t get moving at all. All felt up hill (and mostly was). Part 2: Tried a little harder and was moving a little better, struggled seeing a few of the training kites and made a massive parallel mistake on 13 (got wrong path and was wondering around by the wrong wall bend). Even more up hill.

11 AM

Run - Orienteering 30:30 [5] *** 4.3 km (7:06 / km) +110m 6:17 / km
spiked:14/15c (injured) shoes: VJ Falcons

Mass start, big group, had no intention of trying to race but thanks to a short gaffle at 1 I found myself just behind OJ at 2 (despite being gaffled everyone seemed to got to the same depression!). Got passed by Boyzone, Cuddles and Chuckles on the way to 4 and happy to let them go, only Boyzone cracked his knee of a tree (retired, but thankfully not too injured) and C and C followed OJ on a silly route to 5 so I got there well ahead of them and at the same time as OJ. He was flying and disappeared as quick as he had appeared but the boys didn’t catch me until the penultimate control. Need some work on clean head-to-head racing those two as I was hardly a tough target to beat.

Run - Orienteering 11:30 [3] 2.0 km (5:45 / km) +30m 5:21 / km
(injured) shoes: VJ Falcons

Warm down with OJ, Kris and Ralph. Hot.

Friday May 21, 2010 #

Note
(injured)

Tired from Wednesdays efforts and want to try and run tomorrow, so playing it safe. Nice evening though.

Thursday May 20, 2010 #

6 PM

Climbing 1:00:00 [2]
slept:7.0 (injured)

At The Works with a few from work, first time climbing since accident. Shoulder held up just grand; arm, hand and skin strength not so good. Could hardly lift my arms by the end. Good work out, but need to go a little more often than every 10 months…

Wednesday May 19, 2010 #

6 PM

Run - Road warm up/down 10:30 [2] 2.2 km (4:46 / km) +40m 4:22 / km
(injured) shoes: Asics 2140

Warm up around a few local roads.

7 PM

Run - Orienteering 27:00 [5] ** 4.0 km (6:45 / km) +100m 6:00 / km
spiked:35/35c slept:6.0 (injured) shoes: Asics 2140

4 Sprint O intervals around the Botanical Gardens, quite familiar with the map now so no problems with the navigation, just the hill that had to be negotiated on every course. Took a 2.5 min rest between each and ran as hard as I could (I haven’t been doing this sort of training enough yet); 4.33, 4.31, 5.09, 4.51. Good fun session and a rake of unknowns out on another smashing evening (massive map also made it easy to read everything).

Run - Trail warm up/down 5:00 [1] 0.8 km (6:15 / km) +35m 5:08 / km
(injured) shoes: Asics 2140

Slow slog around the gardens and back up the hill to home to loosen out a little.

Tuesday May 18, 2010 #

6 PM

Run - Trail 1:01:25 [3] 12.0 km (5:07 / km) +220m 4:41 / km
slept:7.5 weight:72.5kg (injured) shoes: Asics Gel GT 1120 07

Same Rivelin loop as a month ago, but 10 seconds slower; must be losing fitness. Got my annual quote of meat protein due to inhaling copious quantities of wee beasties that the air was heavy with, cracking evening though and the trails were bone dry (though this did induce a numb foot – think I may need to change shoes. And get some physio

7 PM

Strength exercises 10:00 [2]
(injured)

Monday May 17, 2010 #

Note
(rest day)

Would have been good to get out for a wee run but my head wouldn't let me.

« Earlier | Later »