Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jan 30, 2011:

	activity	#	time	miles		km		+m
	Run - Trail	5	4:59:15	31.57	(9:29)	50.8	(5:53)	1270
	Mapping	1	1:05:00
	Run - Orienteering	3	52:15	4.91	(10:39)	7.9	(6:37)	365	55 /	61c	90%
	Run - Drills	1	50:00	0.93	(53:39)	1.5	(33:20)	15
	Circuits	1	40:00
	Run - Terrain	2	37:00	3.11	(11:55)	5.0	(7:24)	175
	Run - Road	1	20:00	1.99	(10:04)	3.2	(6:15)	60
	Warm up/down	1	10:00
	Total	10	9:33:30	42.5		68.4		1885	55 /	61c	90%
	[1-5]	9	8:28:30
averages - weight:69.8kg

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Sunday Jan 30, 2011 #

11 AM

Run - Terrain warm up/down 12:00 [2] 1.8 km (6:40 / km) +85m 5:24 / km
shoes: VJ Falcons 09

Warm up around the field a few times for the qual race.

Run - Orienteering race 12:39 [5] *** 2.2 km (5:45 / km) +85m 4:49 / km
spiked:10/12c shoes: VJ Falcons 09

ESOC Sprint on Corstorphine Hill, Prelim. No info about the race at all in the pre race info so headed to number 1 not knowing the map scale, therefore undershot a bit but sorted it out after that. Was clean other than a few minor wobbles (and dropping too soon out of 3) and enjoyed the course – forest sprints are ace fun – but the map was very poor and others lost time due to this.

Run - Terrain warm up/down 10:00 [1] 1.4 km (7:09 / km) +60m 5:53 / km
shoes: VJ Falcons 09

Warm down with a mixyure of Roger and Lard. Feeling much better than expected.

1 PM

Run - Terrain warm up/down 15:00 [1] 1.8 km (8:20 / km) +30m 7:42 / km
shoes: VJ Falcons 09

Long but slow warm up around and around and around and around the tiny warm up area with Helen.

Run - Orienteering race 11:01 [5] *** 2.3 km (4:47 / km) +50m 4:19 / km
spiked:27/29c shoes: VJ Falcons 09

ESOC Sprint Final, Lauriston Castle. Tiny area of parkland around a wee castle. Had a 25 second lead which I didn’t expect to keep in such open terrain. Was fun though (apart from having to wake the SI units up) and I was just about maintaining my lead until I went 9-12-11-10-11-12-13. This proved to be not the most time effective way of completing the course and I found myself in a tussle with Grump and a very young ESOC runner. Lots of minor faffing ensued but we got the end still pretty much together. Grump ran off line right at the end so got him but the ESOC boy was too fast for this old man. However he proved to have gone 9-12-11-12-13 which was obviously worse than my mistake. He’s definitely one to watch though. Fast and furious but surprisingly good fun.

Run - Trail warm up/down 17:00 [1] 2.5 km (6:48 / km) +30m 6:25 / km
shoes: Adidas Kanadia TR2

Good warm down, again with Helen, around the castle grounds.

Saturday Jan 29, 2011 #

10 AM

Run - Trail 1:20:00 [3] 15.0 km (5:20 / km) +330m 4:48 / km
shoes: Adidas Kanadia TR2

Cracking morning run from the Inman house in Dunblane. Started off with Lard for a couple of laps of their wee wood to warm up and then headed down the river to Bridge of Allan, through Mine Woods (very steep) and across the moors back to Dunblane. Forgotten how nice this area is for training and this morning I had a great time.

Friday Jan 28, 2011 #

10 AM

Mapping 1:05:00 [0]

Rest day from running; wasn't planning one but the rest of the week is full and I could probably do with one. Spent most of the middle part of the day (4.5 hours) trying to update Polmaise - which was very frustrating as the old map is a little wrong everywhere.

Thursday Jan 27, 2011 #

2 PM

Run - Trail 2:27:55 [3] 26.5 km (5:35 / km) +680m 4:57 / km
shoes: Adidas Kanadia TR2

Cracking run from Dunblane up into the Ochill's as far as Ben Cluch. Straight out and back as I was short of daylight, but it didn't affect the run as it was so nice out. Also felt great and kept good form and a nice pace throughout. Don't know why the local boys never write about doing this run rather repetitively visiting the Gathering Stone...

Wednesday Jan 26, 2011 #

6 PM

Run - Orienteering race 28:35 [4] *** 3.4 km (8:24 / km) +230m 6:17 / km
spiked:18/20c shoes: VJ Falcons 09

FVO night event on Abbey Craig. Great fun though I'm well rusty at the old night O business - kept running into all sorts of rubbish. Had a good fun run with Grump though, he was running slightly faster but didn't appear to want to run up hills. Let him win though as I'd visited #19 rather than #5 - though I did go back later. Good session, shame there weren't more around to run though.

7 PM

Run - Trail warm up/down 20:00 [1] 2.0 km (10:00 / km) +130m 7:33 / km
shoes: VJ Falcons 09

Very brisk warm up and a nice loop of the woods with the FVO boys to warm down.

Tuesday Jan 25, 2011 #

5 PM

Run - Trail 34:20 [1] 4.8 km (7:09 / km) +100m 6:29 / km
weight:69.7kg shoes: Asics Trabuco 12 WR

Nice and easy around Burbage with JonnyG and JamJar, out in last light so pretty dark by the time we finished. Exactly what my legs wanted and needed.

Monday Jan 24, 2011 #

5 PM

Run - Road warm up/down 20:00 [2] 3.2 km (6:15 / km) +60m 5:43 / km
shoes: Asics 1150 (2010)

Jog to circuits, then onto Drills and finially home with JonnyG.

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

Warm up/down for circuits.

Circuits 40:00 [4]
weight:69.9kg shoes: Asics 1150 (2010)

Tired, but not as bad as expected, and I’m eventually getting a little upper body strength back so every exercise isn’t causing untold amounts of discomfort the following day.

6 PM

Run - Drills 50:00 [2] 1.5 km (33:20 / km) +15m 31:45 / km
shoes: Asics 1150 (2010)

Session lead by Danger in Weston Park. Nice night out but nowhere near as nice as doing them at the EIS. Session took a while to get going but we eventually did a good workout - a few too many strides for my knackered legs though and the extra circuit exercises weren’t welcome either!

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