Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Mar 6, 2011:

	activity	#	time	miles		km		+m
	Mapping	3	5:00:00
	Run - Orienteering	2	1:57:48	10.5	(11:13)	16.9	(6:58)	490
	Run - Trail	3	1:17:20	8.64	(8:57)	13.9	(5:34)	190
	Run - Intervals	1	1:11:00	7.15	(9:56)	11.5	(6:10)	300
	Run - Drills	1	1:05:00	1.74	(37:22)	2.8	(23:13)
	Run - Road	3	42:30	3.85	(11:02)	6.2	(6:51)	125
	Circuits	1	40:00
	Warm up/down	1	10:00
	Total	12	12:03:38	31.88		51.3		1105
	[1-5]	9	7:03:38
averages - weight:70kg

2:56

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Sunday Mar 6, 2011 #

11 AM

Run - Trail warm up/down 18:00 [2] 2.5 km (7:12 / km) +60m 6:26 / km
shoes: Jalas 2010

Warm up. Start much closer than stated. Up and down the hill a few times.

12 PM

Run - Orienteering race 1:12:48 [4] 8.9 km (8:11 / km) +390m 6:43 / km
shoes: Jalas 2010

SOL 1 Dalrulzion. New area to me and I quite liked it; very Scottish with plenty of branches and brashings to contend with. Was a complete muppet at #4 where I went to sleep mid leg and didn’t have a clue where I was. Dropped about 3.5 minutes, biggest mistake that I’ve made in a while. Otherwise clean but didn’t feel strong (and you needed to in this terrain); will put it down to the last three days mapping.
Results and Routegadget

1 PM

Run - Trail warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Jalas 2010

Warm down. Sort of.

Saturday Mar 5, 2011 #

Mapping 1:30:00 [0]

6 hour morning shift at Sauchie. Good progress but felt a little off colour; got quite dizzy towards the end so called it a day a little early. Found a scouts camping pan and a hard hat today. Decided not to run due to the not feeling very good thing and my legs are also dead tired.

Friday Mar 4, 2011 #

9 AM

Mapping 1:45:00 [0]

Another 7.5 hours in Sauchie. Cracking contours and forest, not quick to map though. Found a saw, winch and TV in the woods today to go along with the kettle, paint tin and football of yesterday.

5 PM

Run - Trail 52:20 [2] 10.4 km (5:02 / km) +130m 4:44 / km
shoes: Asics Gel GT 1120 07

Evening run in the setting sun around Dunblane and out along the river to Ashfield. A beautiful sunset and a lovely route. Was further than I was expecting which was a bonus as I was feeling quite tired and not wanting to go out.

Thursday Mar 3, 2011 #

10 AM

Mapping 1:45:00 [0]

7 hours mapping Sauchie. Some very nice forest but I got frustrated as I kept tripping and stumbling.

Also met the biggest TOSSER I have found to date. Him, in his new Range Rover refused to pull over and put two wheels in a slightly muddy patch (when I had the right of way coming up hill) because he “had just cleaned his car and it would get dirty”. We sat and looked at each other for quite a while, until I turned my engine off and waited, he got out and told me the above. Couldn’t believe it and didn’t want to reduce myself to his level so I reversed back down the hill. What a BERK!

6 PM

Run - Intervals hills 1:11:00 11.5 km (6:10 / km) +300m 5:28 / km
shoes: Asics Gel GT 1120 07

FVO hill session on Ballengeich hill, just below the castle with Lard, JonX and Trevor. Was tired and hungry from mapping so not really up for this, but felt surprisingly good once we got going. Used Lard’s start point (half way up the hill!) to the graveyard with Jon putting me under pressure for the first half of each interval Happy with running and consistent times (2.25, 2.25, 2.26, 2.25, 2.24 and 2.19). Respectable length warm up and down.

C • 5.7km 3

Wednesday Mar 2, 2011 #

Note

Was planning an early morning roving box run but upon getting out of bed I discovered that I have a very sore spot just below my right knee. It feels like a bruise but as I have no recollection of either hitting it or falling I decided to play it safe and give it a day of rest. Due one anyway and had to drive up to Scotland anyway.

Tuesday Mar 1, 2011 #

4 PM

Run - Road warm up/down 20:00 [2] 3.0 km (6:40 / km) +60m 6:04 / km
shoes: Asics Gel GT 1120 07

Run to Goodwin to meet the ShUOC boys for Sprintervals. Loop of Crookes Valley to warm up.

Run - Orienteering 45:00 [4] **** 8.0 km (5:38 / km) +100m 5:18 / km
shoes: Asics Gel GT 1120 07

Sprintervals around Crookes Valley, Western Park, Hospital and Broomhall. Big crowd and fun session planned by Shminty – particularly liked the score which we ran as a mass start. All others were 20 second start intervals even though they were gaffled. Ran and orienteered quite well considering I am like a duck out of water with Sprint O.

5 PM

Run - Road warm up/down 10:00 [1] 1.4 km (7:09 / km) +20m 6:40 / km
shoes: Asics Gel GT 1120 07

Easy run back from the uni with MrA for most of it.

Monday Feb 28, 2011 #

5 PM

Run - Road 12:30 [2] 1.8 km (6:57 / km) +45m 6:10 / km
shoes: Asics 1150 (2010)

To and from circuits

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

Circuits 40:00 [4]
weight:70kg shoes: Asics 1150 (2010)

ShUOC Circuits. Starting to get the hang of these now so shouldn’t be sore tomorrow (fingers crossed). Odd session, started late and lots of random people there. Am a right porker today, Saturday’s substantial dinner seems to be still hanging around.

6 PM

Run - Drills 1:05:00 [3] 2.8 km (23:13 / km)
shoes: Asics 1150 (2010)

Drills at the EIS with Coach – I only have three uncles called Bruce – Candy. 12 blokes (no girls) giving her abuse tonight but she gave as good as she got! Lots of drills and feet exercises followed by 4x150m. Fun session and good banter.

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