Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Nov 7, 2010:

activity

time

miles

Run - Orienteering

2:23:32

15.16

(9:28)

24.4

(5:53)

400

46 /

58c

79%

Run - Trail

1:54:00

11.31

(10:05)

18.2

(6:16)

225

Run - Drills

1:10:00

1.86

(37:33)

3.0

(23:20)

Circuits

40:00

Run - Road

37:00

Physio exercises

13:00

Warm up/down

10:00

Total

7:07:32

28.33

45.6

625

46 /

58c

79%

averages - weight:70.9kg

1:45

0:00

» now

Sunday Nov 7, 2010 #

9 AM

Run - Trail warm up/down 5:00 [1] 0.5 km (10:00 / km) +5m 9:31 / km
(injured) shoes: VJ Falcons 09

Too long for a big warm up, just enough to get the blood moving in the cold.

10 AM

Run - Orienteering race 1:32:47 [5] *** 17.2 km (5:24 / km) +290m 4:58 / km
spiked:34/39c (injured) shoes: VJ Falcons 09

SHI Classic, Ocknell & Slufters. Tiny area, massive bit of paper, loads of controls, a mega long course and a good name; that’s about all there is to say about it. Surprised myself with my endurance (but for once was grateful for the lack of climb) and ran well but not fast throughout. Mapping very inconsistent, plenty of controls hidden in holes and it was very cold, but overall I actually enjoyed myself and am happy with my run (no time loss of more than about 10 seconds). Results

C • Map 5

12 PM

Run - Trail warm up/down 8:00 [1] 0.8 km (10:00 / km)
(injured) shoes: VJ Falcons 09

A very slow jog after; tired but not wasted.

Saturday Nov 6, 2010 #

Event: SHIs

2 PM

Run - Trail warm up/down 15:00 [2] 2.0 km (7:30 / km) +25m 7:04 / km
(injured) shoes: VJ Falcons 09

3 PM

Run - Orienteering race 50:45 [4] *** 7.2 km (7:03 / km) +110m 6:33 / km
spiked:12/19c (injured) shoes: VJ Falcons 09

SHI Relays’s, Pamber and Silchester. Nice but cold day and as I was running last I had a good wait before I went out. Ended up going out so late that there was no point in busting a gut as the only team I could catch was another Irish one. So took in steady and tried not to make any mistakes. Achieved this pretty much from a personal point of view but the mapping quality let me down in a number of places – What was the planner/controller thinking at the penultimate control? It was on a random thicket in a semi open area when it was supposed to be on the northern edge of a vegetation change, which would have put it on the other side of the fence. Needless to say I scratched my head here for a while…

4 PM

Run - Trail warm up/down 5:00 [1] 0.5 km (10:00 / km) +20m 8:20 / km
(injured) shoes: VJ Falcons 09

Friday Nov 5, 2010 #

5 PM

Run - Trail 30:00 [1] 4.8 km (6:15 / km) +45m 5:58 / km
(injured) shoes: Asics Gel GT 1120 07

Night run with Faye in a random bit of the New Forest while on the way down to the SHI’s. Lots of beats hiding in the dark woods. No map or idea of where we were so just ran and hoped for the best. Nice.
route

Thursday Nov 4, 2010 #

Note
(injured) (rest day)

Have sent entry off for Tankys Trog and Chevin Chase. Will I be disappointed if I don’t get to do either???
While thinking about choices, I’m trying to decide whether to run Elite (and finish mid field) or be competitive in the old mans class at the JK next year. Any advice?

C • elite 16

Wednesday Nov 3, 2010 #

6 PM

Run - Road 37:00 [2]
weight:71kg (injured) shoes: Asics Gel GT 1120 07

Out Fulwood direction with GG before club night. Camel chased us and corned us while we were exploring a housing estate. Felt cold but was warm. Nice pace.

7 PM

Warm up/down warm up/down 10:00 [1]
(injured) shoes: Asics Gel GT 1120 07

Circuits 40:00 [3]
(injured) shoes: Asics Gel GT 1120 07

Circuits at club night lead by Camel (the boy did a good job). First time fully using my shoulder for all exercises. I’m sure that I’ll know about it tomorrow but it will be interesting to see if it’s long or short term pain.

Tuesday Nov 2, 2010 #

5 PM

Run - Trail 51:00 [2] 9.6 km (5:19 / km) +130m 4:59 / km
weight:71.1kg (injured) shoes: Asics 2140

Run up Porter with JonnyG. Lashing rain heading out so was grateful for the appointment as I would probably have cried off on my own. All sorts of bits of my legs are tired from last night, but I think mostly from the intervals. Easy pace up to the top of Porter Dam, wiped out nicely on the saturated and slippery grass on the way back.

6 PM

Physio exercises 13:00 [1]
(injured)

Reviewed by shoulder guy today at the NGH. He’s not keen on operating unless last resort (as it may not fix the pain) but says that I can do normal strength and exercise stuff with my it now (circuits, climbing, biking etc..) without cause for concern of damage. So going to give it a few months of strength work and more physio and see if it’s still hurting.

Monday Nov 1, 2010 #

6 PM

Run - Drills 1:10:00 [3] 3.0 km (23:20 / km)
weight:70.6kg (injured) shoes: Asics Gel GT 1120 07

Drills at the EIS. Included a bit of everything tonight (drills/circuits/intervals) so got a good workout. Nice being back on the track but 4x(70x2) that we did were bloody hard work. Also saw physio again this morning who did a good job at loosening out my back and neck – beginning to have a bit more faith in the NHS now. Will find out for sure tomorrow though when I go back to the NGH to get my shoulder reviewed.

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