Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 20, 2011:

	activity	#	time	miles		km		+m
	Run - Trail	4	3:48:46	24.92	(9:11)	40.1	(5:42)	720
	Run - Terrain	1	1:32:00	8.08	(11:23)	13.0	(7:05)	430
	Run - Orienteering	1	1:12:29	6.03	(12:02)	9.7	(7:28)	400	16 /	20c	80%
	Run - Drills	1	1:05:00	1.62	(40:14)	2.6	(25:00)
	Run - Road	3	1:03:00	7.77	(8:07)	12.5	(5:02)	120
	Climbing	1	45:00
	Strength exercises	1	20:00
	Total	9	9:46:15	48.4		77.9		1670	16 /	20c	80%
averages - weight:69.2kg

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Sunday Feb 20, 2011 #

11 AM

Run - Orienteering race 1:12:29 [4] *** 9.7 km (7:28 / km) +400m 6:12 / km
spiked:16/20c weight:69.5kg shoes: Jalas 2010

Blacka Moor, SYO local event. Cold day, cold wind and a covering of snow throughout. Was cold, especially the feet. Tough course; woods slippery (though undergrowth surprisingly good for here) and plenty of climb. Decided to be steady and keep running rather than trying to push anywhere. Worked okay but was still hard work. Found a tag for #2 but no control and wasn’t in the mood for searching so continued on my way (saw Colin after who said there was an extra gully on the map – the tag being in one, the control the other!). Some dull long legs but otherwise a nice course.

Run - Trail warm up/down 10:30 [2] 1.7 km (6:11 / km) +70m 5:07 / km
shoes: Jalas 2010

12 PM

Run - Trail warm up/down 5:00 [1] 0.7 km (7:09 / km) +10m 6:40 / km
shoes: Jalas 2010

Straight back to the car as it was too cold for anything else.

Saturday Feb 19, 2011 #

3 PM

Run - Trail 2:18:41 [2] 23.2 km (5:59 / km) +420m 5:29 / km
weight:69.2kg shoes: Adidas Kanadia TR2

Wasn’t planning a long run today but snow always alters the situation. Headed out to find the February roving box with Hobbs (which we eventually did – intriguing, as is next month’s clue…). A bit of road, trail, terrain and snow and a lot of wet sloppy slush and mud (and found a Blackberry), got a little cold in the process of locating the box but felt good for the rest of the run (out through Rivelin, back down Porter).

Friday Feb 18, 2011 #

Note
(rest day)

Thursday Feb 17, 2011 #

6 PM

Run - Road 15:30 [2] 3.1 km (5:00 / km)
shoes: Asics 1150 (2010)

Down to The Foundary with GG – had to run slow so he could keep up.

C • you must love being able to... 2

Climbing 45:00 [3]
weight:69.4kg

First climbing session for an age and a half. Hands, fingers and arms knew all about it – felt really pathetic and couldn’t actually hang onto the wall for long enough to give my shoulder any real test. Stuck to bouldering (which the Foundry is a bit limited for) as wasn’t strong enough to climb any higher! Going to make this a regular session, but head to a different wall I think.

7 PM

Run - Road 17:30 [2] 3.1 km (5:39 / km) +100m 4:52 / km
shoes: Asics 1150 (2010)

Home from The Foundary with GG – had to run slow so he could keep up (he was even slower on the ‘big’ hill).

C • blah blah blah 1

Wednesday Feb 16, 2011 #

2 PM

Run - Terrain 1:32:00 [3] 13.0 km (7:05 / km) +430m 6:04 / km
shoes: Jalas 2010

Terrain run from Cut Throat Bridge with the CFD. Legs were heavy and tired and resolutely refused to run up hills. Interesting route though through a lot of unfamiliar terrain (around Bamford Moor (unfortunately no sign of Glory Stones), back below the edge and then across the A57, through some lovely wooded hills and rocks and up to Derwent Edge). Only second run in shoes and they behaved a lot better this time out (no blisters), though dobs always feel massively high until the shoe wear in to me.

Tuesday Feb 15, 2011 #

12 PM

Run - Trail 1:14:35 [3] 14.5 km (5:09 / km) +220m 4:47 / km
weight:68.7kg shoes: Asics Trabuco 12 WR

Porter and Rivelin loop, sticky mud everywhere but not so much water. Didn’t feel like heading out as it was a little damp and cold but manned up just enough to do the session. Body a little achy but ran okay, just still lacking power.

1 PM

Strength exercises 20:00 [2]

Not doing these enough, really need to do them 3 times a week.

Monday Feb 14, 2011 #

6 PM

Run - Road 30:00 [2] 6.3 km (4:46 / km) +20m 4:41 / km
shoes: Asics 1150 (2010)

Easy run to the EIS with GG’s bird.

Run - Drills 1:05:00 [3] 2.6 km (25:00 / km)
shoes: Asics 1150 (2010)

Another excellent session lead by Coach Candy. Feeling a bit more with it this week but my knees still wouldn’t lift themselves high enough no matter how kindly I asked them. Usual drills followed by 4 x 200m concentrating on style and form.

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