Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 13, 2011:

	activity	#	time	miles		km		+m
	Run - Orienteering	3	2:59:59	14.54	(12:23)	23.4	(7:41)	1080	75 /	83c	90%
	Mapping	2	2:45:00
	Run - Trail	4	1:32:15	9.82	(9:24)	15.8	(5:50)	215
	Run - Drills	1	1:00:00	0.99	(1:00:21)	1.6	(37:30)
	Run - Road	1	29:15	3.91	(7:28)	6.3	(4:39)	10
	Physio exercises	1	16:00
	Total	11	9:02:29	29.27		47.1		1305	75 /	83c	90%
	[1-5]	9	6:17:29
averages - weight:69.2kg

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Sunday Feb 13, 2011 #

10 AM

Run - Trail warm up/down 10:00 [2] 1.7 km (5:53 / km) +10m 5:43 / km
shoes: VJ Falcons 09

Not a great warm up as it was all down hill to the start and a km less than stated.

11 AM

Run - Orienteering race 1:12:29 [5] **** 9.7 km (7:28 / km) +400m 6:12 / km
spiked:26/30c shoes: VJ Falcons 09

Hutton Roof Regional Event. Limestone woods just off the M6 at j36. Ran here last year and was only just fit enough to jog the hills. Today I didn’t feel good but I was at least strong enough to keep going for most of it. Like this area and the 1:7500 map suited the mapping, meaning that you could keep in touch while trying to stay upright on the limestone. Was as clean as you could hope to be in the terrain until the penultimate control where I very stupidly lost nearly a minute. Had a bit of a tussle with the CFD for the latter half of the course (he was way faster in the open, but slower in the woods) but he got the better of me when I went walk about at the end. Please with the run and the way things are progressing. Still plenty of work to be done though.
Results and Routegadget

C • looks interesting 3

12 PM

Run - Trail 19:15 [1] 2.9 km (6:38 / km) +75m 5:53 / km
shoes: VJ Falcons 09

East jog with the CFD up to the top of the hill.

Saturday Feb 12, 2011 #

11 AM

Run - Orienteering 1:20:00 [3] 10.2 km (7:51 / km) +540m 6:12 / km
spiked:38/42c shoes: VJ Falcons 09

Great Tower training. Four exercises on varying scales of maps with varying amount of detail omitted (15 minutes, 15 mins, 23 mins and 27 mins). Orienteered grand but my legs weren’t interested; was moving at a consistent but non fast pace but that was about all. Nice to be back in such a nice little wood after quite a few years though.

3 PM

Run - Orienteering 27:30 [3] 3.5 km (7:51 / km) +140m 6:33 / km
spiked:11/11c shoes: VJ Falcons 09

Moor Top. Afternoon training with SYO and YHOA juniors but most of the squaddies appeared to sit it out. Their loss at it was a cracking little area; different for the Lakes as it was plantation but there was some lovely bits of forest and some proper Scandy orienteering. My heart enjoyed it but my legs were still complaining.

4 PM

Run - Trail 22:00 [1] 3.0 km (7:20 / km) +30m 6:59 / km
shoes: VJ Falcons 09

Quick warm up and a social warm down along the road with Toni, Laura and Heather.

Friday Feb 11, 2011 #

Note
(rest day)

Complete rest day. Looking forward to a good hard day in the Lakes tomorrow.

Thursday Feb 10, 2011 #

9 AM

Mapping 1:00:00 [0]

Morning finishing Belton (2 hours); was expecting it to be dry and it wasn’t. Still wanting to give me legs a bit more recovery so not running again today; headed out to finish my section of Broomhill for the Sheffield city mapping instead (2.5 hours).

Found out that I’m now the mapper for IOC… Not intentionially, it’s just that (due to breeding birds) it’s been moved to an area that I mapped 10 years ago. Can remember FA of it to be honest though.

C • bleeding birds 10

Wednesday Feb 9, 2011 #

9 AM

Mapping 1:45:00 [0]

7.5 hours mapping back down in Belton. Successful day, nearly finished, probably the fastest area that I've ever mapped (or even been on) - deer park, occasional scattered trees and very short grass, exciting.
Left glute tender and not liking the activity, so giving it an extended rest from running.

Tuesday Feb 8, 2011 #

1 PM

Run - Trail 41:00 [2] 8.2 km (5:00 / km) +100m 4:43 / km
weight:69.2kg shoes: Asics Gel GT 1120 07

Luchtime up through the parks in glorious (but slightly nippy) sunshine. However I was far from nippy and my broken legs still refused to do anything other than trot. Sore in all sorts of odd places – as I haven’t run into too many gates before I guess I don’t really know what to expect.

C • Rest day?? 3

2 PM

Physio exercises 16:00 [1]

Monday Feb 7, 2011 #

6 PM

Run - Road 29:15 [2] 6.3 km (4:39 / km) +10m 4:36 / km
shoes: Asics 1150 (2010)

Down to the EIS on very tired legs with GG’s bird.

Run - Drills 1:00:00 [3] 1.6 km (37:30 / km)
shoes: Asics 1150 (2010)

Drills session lead by the excellent and ever happy Coach Candy. However I wasn’t so excellent and my legs most definitely weren’t happy. Shoulder also very stiff from yesterdays gate/ground contact. Tried hard to create and maintain some good form but my body just couldn’t keep up. Good session though.

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