Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Dec 12, 2010:

	activity	#	time	miles		km		+m
	Run - Trail	6	7:15:10	44.49	(9:47)	71.6	(6:05)	1485
	Run - Drills	1	1:15:00	1.24	(1:00:21)	2.0	(37:30)
	Run - Road	3	1:14:45	8.57	(8:43)	13.8	(5:25)	255
	Circuits	2	1:00:00
	Warm up/down	1	5:00
	Total	8	10:49:55	54.31		87.4		1740
averages - weight:69.5kg

2:50

0:00

» now

Sunday Dec 12, 2010 #

11 AM

Run - Trail 2:50:00 [2] 27.5 km (6:11 / km) +450m 5:43 / km
(injured) shoes: Adidas Kanadia TR2

Trail run with Greg and his mate Pete from Guiseley to Keighley; legs were feeling awful for the start and just knackered after that but thankfully (!) Greg was also feeling dead (cold last week) so the pace was very easy and relaxed. Train back after (including unwelcome sprint to make a connection) and a painful jog back from the station. Quality.

C • Quality Run! 2

Saturday Dec 11, 2010 #

10 AM

Run - Road warm up/down 22:15 [2] 4.3 km (5:10 / km) +120m 4:32 / km
weight:69.2kg (injured) shoes: Asics Gel Enduro 3

Goodwin with GG to pick up the boys (Camel and Ralph – Cuddles couldn’t make it as he waiting for a donut delivery), then down to the bottom of Rivelin.

Run - Trail tempo 15:15 [4] 3.4 km (4:29 / km) +70m 4:04 / km
(injured) shoes: Asics Gel Enduro 3

Tempo run up Rivelin. Path about the only icy place around so wasn’t actually very quick. Lost site of the boys quite quickly but kept going trying to focus on style and technique.

Run - Trail hills 20:00 [4] 4.5 km (4:27 / km) +150m 3:49 / km
(injured) shoes: Asics Gel Enduro 3

Few minutes rest and then a 5 x 2 minute hill session on Coppice. I like this hill and the session was actually quite nice – was pleasantly surprised that I could still see the boys on each interval. Laura rocked up to join the session.
Was getting a sore toe from its neighbour trying to jettison its nail, had to man up and finish the job manually.

Run - Trail 16:30 [2] 0.5 km (33:00 / km) +30m 25:23 / km
(injured) shoes: Asics Gel Enduro 3

A batch of Lydiard type exercises and 50m sprints.

Run - Trail warm up/down 27:00 [1] 4.7 km (5:45 / km) +50m 5:27 / km
(injured) shoes: Asics Gel Enduro 3

All the way back from Coppice via the stables. Nice and easy.

Friday Dec 10, 2010 #

7 PM

Run - Road 35:30 [3] 7.5 km (4:44 / km) +100m 4:26 / km
(injured) shoes: Asics Gel GT 1120 07

Not feeling the love for running today so was prepared to sit it out, until I got a call from Boyzone requiring my babysitting duties for Baby Boyzone in the evening. Road run up Eccy road and down through the woods; most the snow gone in one day, though still plenty of icy patches on the pavements. Need to do more of this sort of run as they get my legs turning over a bit more quickly (but road running is very dull).

Thursday Dec 9, 2010 #

6 PM

Run - Trail warm up/down 22:40 [2] 4.1 km (5:32 / km) +60m 5:09 / km
(injured) shoes: VJ Falcons

Down to Goodwin via The Edge for ShUOC hills and then onto the bottom of Springvale.

Run - Trail 37:20 [4] 5.2 km (7:11 / km) +350m 5:22 / km
(injured) shoes: VJ Falcons

Pyramid session on Springvale: 30-60-90-120-90-60-30 x 2. Wanted to do something to get my heart rate up as the past few weeks have all been low intensity, also need to start doing some sort of faster running.
Snow has got to that horrible compressed icy stage that’s not fun to run on and makes it impossible to choose the correct shoe type. Wore dobs as many bits are still lethal so did all the hills on the icy pavement while the others ran on the clear road; seemed to work well enough. Though I didn’t; was a shock to the body and my back will be aching for a while after this. Good to do though.

Run - Trail warm up/down 19:25 [1] 3.0 km (6:28 / km) +80m 5:43 / km
weight:70.4kg (injured) shoes: VJ Falcons

Slow jog home via Broomhill.

Wednesday Dec 8, 2010 #

11 AM

Run - Trail 1:09:30 [2] 11.7 km (5:56 / km) +200m 5:28 / km
weight:69.3kg (injured) shoes: Adidas Kanadia TR2

Up Porter and around a bit; cnow now old and icy and not fun for running. Started off with Camel and GG but they were both running faster and had better grip so I let then go at the first hill. Paths in Porter were horribly icy and offered little grip in anything other than dob spikes. I wasn’t in dob spikes. Was still feeling tired so cut the run shorter than intended, but even then the conditions meant that I was out a disproportional amount of time for the length of the run.

6 PM

Run - Road warm up/down 17:00 [2] 2.0 km (8:30 / km) +35m 7:49 / km
(injured) shoes: Asics 1150 (2010)

Down to Hallam, round in circles, back and forth and back home.

Circuits 20:00 [3]
(injured) shoes: Asics 1150 (2010)

Club night circuits. Still can’t do bench dips properly.

Tuesday Dec 7, 2010 #

Note
(injured) (rest day)

Tired from past few days, need a rest so having one.

Monday Dec 6, 2010 #

5 PM

Run - Trail 7:00 [2] 1.3 km (5:23 / km) +35m 4:45 / km
(injured) shoes: Asics 1150 (2010)

Run to circuits. Icy and cold.

Warm up/down warm up/down 5:00 [2]
(injured) shoes: Asics 1150 (2010)

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

ShUOC circuits. Legs dead so pretty lame on the dynamic exercises and generally felt weak on the others.

6 PM

Run - Trail 30:30 [2] 5.7 km (5:21 / km) +10m 5:18 / km
(injured) shoes: Asics 1150 (2010)

Run to Drills with the CFD, Mal and Anwen, only the two former legged it off down the hill to catch the other ShUOC boys. MikeS then caught up with us so a pleasant and easy (but icy) run out to the EIS ensued.

Run - Drills 1:15:00 [2] 2.0 km (37:30 / km)
weight:69.1kg (injured) shoes: VJ Falcons

Drills with Kelly and a huge group. Core and hip muscles knackered from the past few days so had useless stability and was therefore poor at a lot of exercises. Still worth doing though.

« Earlier | Later »