Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Oct 24, 2010:

	activity	#	time	miles		km		+m
	Run - Trail	5	4:16:05	29.95	(8:33)	48.2	(5:19)	900
	Run - Terrain	1	1:25:00	8.08	(10:31)	13.0	(6:32)	150
	Run - Orienteering	1	1:11:00	5.72	(12:25)	9.2	(7:43)	470	21 /	23c	91%
	Physio exercises	3	39:00
	Total	9	7:31:05	43.74		70.4		1520	21 /	23c	91%
averages - weight:70.7kg

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Sunday Oct 24, 2010 #

Event: (EPOC, UK) Stoodley Pike

11 AM

Run - Orienteering race 1:11:00 [4] *** 9.2 km (7:43 / km) +470m 6:09 / km
spiked:21/23c weight:70.6kg (injured) shoes: VJ Falcons 09

Stoodley Pike Colour event; Black.
Made my annual massive mistake at number 6, running way past the control and then getting stuck in tussock hell. Actually passed within 50cm of the control but though it on a higher gully, partly because:
I was looking for a re-entrant, not a gully
I never saw the path just after the control on the ground
The mapping of rock detail wasn’t the best
I was using the wrong wall bend for distant judgement
But mostly because:
I was a complete Muppet.
Otherwise was clean apart from 30 seconds at the third last, however it was easy to be clean as I was moving so damn slow; my legs were completely wasted right from the off.
Great day though and the area was quite nice (if planned a little on the steep side) and there was tea and cakes available afterwards for 25p!
Routegadget

Run - Trail warm up/down 7:00 [2] 0.8 km (8:45 / km) +50m 6:40 / km
(injured) shoes: VJ Falcons 09

Saturday Oct 23, 2010 #

3 PM

Run - Trail 1:35:00 [3] 15.5 km (6:08 / km) +350m 5:30 / km
weight:70.7kg (injured) shoes: Adidas Kanadia TR2

Short ‘Moors & Tors’ route with Carol, JonnyG and Eddie. A bit of a nip and dampness in the air heading out but not bad once up on top. Getting to the top was hard work though; it was nice and easy along the river but hard work up Cave Dale and even harder up Mam Tor. Detour in Castleton (mistake) but explored a bit more of the village that I’ve seen before; looks like a nice little sprint area.

Friday Oct 22, 2010 #

6 PM

Run - Trail 41:10 [2] 9.4 km (4:23 / km) +150m 4:03 / km
weight:70.7kg (injured) shoes: Asics 2140

Didn’t want to go out; it was dark, cold and wet. But did go out, and it wasn’t so cold or wet, though it was dark and my legs were feeling a little battered. Up to Forge Dam.

7 PM

Physio exercises 12:00 [1]
(injured)

Thursday Oct 21, 2010 #

Note
(injured) (rest day)

Good few days training so feel good about taking a day off for once. Need to keep it going now.

Wednesday Oct 20, 2010 #

6 PM

Run - Trail 1:06:15 [3] 13.0 km (5:06 / km) +250m 4:39 / km
weight:70.8kg (injured) shoes: Asics 2140

Up to Ringinglow similar to last week, only this time I had light. Ran with lamp on full power again and it was happy for the whole run, so still going strong after some 2.5 hours. I however wasn’t going so strong; was happy at the pace I was running but wouldn’t have been too happy had I tried to go any faster. Not so cold this evening.
Weight going back up, but I'm still lighter than fat ralph...

7 PM

Physio exercises 13:00 [1]
(injured)

Tuesday Oct 19, 2010 #

7 PM

Run - Terrain 1:25:00 [3] 13.0 km (6:32 / km) +150m 6:11 / km
(injured) shoes: Adidas Kanadia TR2

Epic run in the rain, wind and dark with the cfd, ba-ba and JonnyG. Out from Burbage Bridge all along Stanage Edge past High Neb and back via moors and woods. It was cold. First run with new head lamp; it was nice. Lots of tough terrain and I hit the ground hard towards the end (so back and shoulder now hurting) but so much fun. Also very cold. Don’t know what happened to autumn as it was only 3 degrees when we got back. Without wind chill.
My guess at the route will be interesting to see the cfd’s GPS trace.

C • cold 4

C • track 1

Monday Oct 18, 2010 #

6 PM

Run - Trail 46:40 [3] 9.5 km (4:55 / km) +100m 4:40 / km
weight:70.5kg (injured) shoes: Asics 2140

Up the Parks straight after work to make the most of the usable daylight. Which I did, just. Struggled on the way out despite not moving all that quickly (hence logged as a 3 rather than a 2 – how do other rank their effort?), better on the way home and felt good for the obligatory 80% effort up Brocco Bank. Physio gave me a good seeing to this morning.

C • effort 9

7 PM

Physio exercises 14:00 [1]
(injured)

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