Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Nov 21, 2010:

	activity	#	time	miles		km		+m
	Run - Terrain	2	2:06:00	10.94	(11:31)	17.6	(7:10)	170
	Run - Orienteering	3	1:59:04	10.63	(11:12)	17.1	(6:58)	735	61 /	66c	92%
	Run - Trail	3	1:39:50	11.56	(8:38)	18.6	(5:22)	290
	Run - Drills	1	1:00:00
	Circuits	1	40:00
	Run - Road	2	36:30	4.78	(7:38)	7.7	(4:44)	110
	Physio exercises	1	13:00
	Run - Track	1	10:00	0.75	(13:25)	1.2	(8:20)
	Warm up/down	1	10:00
	Total	11	8:34:24	38.65		62.2		1305	61 /	66c	92%
averages - weight:69.8kg

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Sunday Nov 21, 2010 #

10 AM

Run - Trail warm up/down 9:00 [2] 1.8 km (5:00 / km) +35m 4:33 / km
(injured) shoes: VJ Falcons 09

It’s hard to do a decent warm-up when it’s downhill all the way to the start! Felt great running down; slightly stiff on the way back up and a little close to breakfast.

11 AM

Run - Orienteering race 1:06:14 [5] *** 10.0 km (6:37 / km) +350m 5:38 / km
spiked:37/40c (injured) shoes: VJ Falcons 09

Ecclesall Woods Regional Event. Loved this and can’t wait for the Harvester next summer! Only one proper mistake at 4 (lost about 1.20) and aside from a few wobbles (21, 29, 31) I was as clean as you can realistically hope to be in this sort of terrain. Wasn’t moving especially fast but was very happy at being able to maintain a good rhythm throughout the race, so pleased with both my navigation and physical condition.
Results here, though problems with the back due to the number of controls.

12 PM

Run - Terrain warm up/down 7:00 [1] 0.5 km (14:00 / km) +30m 10:46 / km
(injured) shoes: VJ Falcons 09

Trot up the hill from the finish to downlaod.

C • 500k 2

Saturday Nov 20, 2010 #

10 AM

Run - Trail warm up/down 15:00 [2] 2.3 km (6:31 / km) +35m 6:04 / km
(injured) shoes: VJ Falcons 09

SPOOK Relays; Loxley Common. Ran in a non-competitive team (with Charlie Daniel) as I had a slight advantage having updated the map. Unfortunately Arun had most of the planning done prior to receiving the new map so he wasn’t able to make best use of it. He did make best use of the area though taking us back and forth and right down to the bottom. Slightly long then so the original 6 legs were cut to 4, wasn’t complaining though as the legs were long and tough.

Run - Orienteering race 25:20 [5] *** 3.4 km (7:27 / km) +165m 6:00 / km
spiked:12/14c (injured) shoes: VJ Falcons 09

Ran first leg and got the same course as Danger, Treb and RobB. Kept up on the downhill but Daveand Rob pull away easily on the running section through the houses. Was still with Treb at this stage and only lost him towards the end (this boy would be good if he wanted to be). Caught the other two up in the rocks at the end and just about made it back before them.

11 AM

Run - Orienteering race 27:30 [4] *** 3.7 km (7:26 / km) +220m 5:44 / km
spiked:12/12c (injured) shoes: VJ Falcons 09

On my own for my second run so didn’t run quite as hard. Was cleaner for it but also a little slower (but it was longer). Happy with the way my running and orienteering are progressing.

Friday Nov 19, 2010 #

Note
(rest day)

Spent the morning mapping in brilliant sunshine at Redmires – as beautiful as the low bright sun was streaming through the trees it did make it impossible to see anything to the south.

Thursday Nov 18, 2010 #

Note

Started mapping Redmires/Forbidden Forest/Heather Yew Wood this morning. Didn’t get much done due to weather conditions (mist) and wanting to do a long run. It’s going to be quite nice though; lots of runnable forest with just about enough features to use. Very different to the other local areas.

C • Heather-Yew definitely Wood 2

2 PM

Run - Terrain 1:59:00 [3] 17.1 km (6:58 / km) +140m 6:41 / km
weight:69.8kg (injured) shoes: VJ Falcons 09

Terrain run around Stanage Moor ; not so sure that it was a good idea to do this on my own as I was temporary out of position for large portions of the run; the flat nature of the terrain and limited visibility in the mist meant that I had to keep my directional wits about me. I failed. Tried to find a trod that I’ve run the opposite direction but just couldn’t see enough. Did find a lake and numerous trees though. All very eerie. First time below Stanage Edge and some nice running there (especially the woods) but also a lot of bracken. Missed the trod again on the way back, found a few more trees , but kept going as I only just made it back before dark. Great run all in though; running through bog is so much fun.

Wednesday Nov 17, 2010 #

6 PM

Run - Road 30:00 [2] 6.4 km (4:41 / km) +75m 4:26 / km
(injured) shoes: Asics Gel GT 1120 07

Easy run via Fullwood to SYO club night. Was feeling tired all day but quite bouncy once out – why didn’t I feel like that yesterday? I know it was only a slow run but some bloke passed me, it’s surprising how rarely that happens considering how many people you see out running. Club night was a mapping game so not counted as exercise, though we did do a set of drills and planks.

Was planning on getting out to do a bit of mapping today but the weather turned pants. Original plan was to finish Canklow but as the current map is so bad thought needs to go into how much to invest in it. Beautiful bit of woodland though with quite a few features (more than the current map at least) and a lovely old mining section which is now wooded. Shame it’s the ‘wrong’ side of Sheffield.

C • canklow 3

Tuesday Nov 16, 2010 #

3 PM

Run - Trail 1:15:50 [3] 14.5 km (5:14 / km) +220m 4:52 / km
(injured) shoes: Asics Trabuco 12 WR

Same run as last week with JonnyG; up Porter and down Rivelin. I was feeling well tired but unfortunately Jonny wasn’t, so I was left panting as he bounded up the hills. Beautiful afternoon to be out though and I had plenty of opportunity to practice activating my (rather tender) glutes.

5 PM

Physio exercises 13:00 [1]
(injured)

Monday Nov 15, 2010 #

5 PM

Run - Road 6:30 [2] 1.3 km (5:00 / km) +35m 4:24 / km
(injured) shoes: Asics 1150 (2010)

Fastest than normal jog to circuits as I was a little late.

Warm up/down warm up/down 10:00 [1]
(injured) shoes: Asics 1150 (2010)

Circuits 40:00 [3]
(injured) shoes: Asics 1150 (2010)

Legs well negative for the cardio exercises and body feeling lethargic on the remainder, so didn’t feel like a hard session. God news is that my shoulder was quite happy with all exercise.

6 PM

Run - Track warm up/down 10:00 [1] 1.2 km (8:20 / km)
(injured) shoes: Asics 1150 (2010)

Run - Drills 1:00:00 [2]
(injured) shoes: Asics 1150 (2010)

Excellent (and very popular) drills session taken by the even more excellent Mrs Candy. Have noticed the lack of doing these over the first part of the year so great to be back doing them (and in the very nice surroundings of the EIS). Mostly technique this evening (loads of lunges) so relatively easy from a cardio viewpoint.

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