Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Nov 4, 2012:

activity	#	time	miles		km		+m
Run - Trail	4	2:55:46	18.53	(9:29)	29.82	(5:54)	664
Run - Road	2	56:20	6.98	(8:04)	11.23	(5:01)	32
Run - Orienteering	1	45:49	4.27	(10:44)	6.87	(6:40)	178
Strength exercises	1	20:00
Total	7	4:57:55	29.78		47.92		874
[1-5]	7	4:55:57

1:44

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Sunday Nov 4, 2012 #

Note
(rest day)

Not wanting to do too much so son after the OMM. Day on the couch.

Saturday Nov 3, 2012 #

10 AM

Strength exercises 20:00 [1]

Digging and raking in the garden (45 minutes).

12 PM

Run - Trail warm up/down 25:11 4.66 km (5:24 / km) +99m 4:53 / km
ahr:141 max:162 shoes: VJ Falcons 11

Warm up run, felt very stiff, slow and tired heading out but had got the oil warmed up and was running quite well by the time I got back.

Run - Orienteering race 45:49 6.87 km (6:40 / km) +178m 5:54 / km
ahr:164 max:177 shoes: VJ Falcons 11

NGOC District event, Trellech Common, Blue, 5.8km, 180m. Quite a nice area and good to be spending most of the time running in the terrain in the woods, controls were a little hidden though and the map was a bit woolly. Lost quite a bit of time on most of the depressions when both of the above came into effect, not that it mattered as it was only an excuse to stretch the legs a bit. Was surprised how willing they were to run, actually felt like I had decent speed in places and I'm still quite willing to put any sluggishness down to last weekend. The sun shone, the rain stayed away and I enjoyed it.
Results and Routegadget

1 PM

Run - Trail warm up/down 13:56 2.4 km (5:49 / km) +38m 5:23 / km
ahr:138 max:153 shoes: VJ Falcons 11

Feeling quite tired after racing, cold out when only jogging.

Friday Nov 2, 2012 #

12 PM

Run - Trail 1:20:37 11.98 km (6:44 / km) +423m 5:43 / km
ahr:140 max:164 shoes: Adidas Kanadia TR3

Lucky today, just missed a deluge of biblical proportions (judging by the amount of standing water and hail stones) and got out in some lovely but very cold sunshine. Exploring again, but no lack of hills today and with the ground wet and slippery it was a slow slog more than anything else. A very enjoyable one though - aside from being charged by a couple of Labradors (thankfully friendly) and then tripping over an electric fence that the farmer had set 10cm off the ground (for pheasants) and hitting the ground like a sack of spuds (same farmer who was in 'charge' of the dogs).

Thursday Nov 1, 2012 #

3 PM

Run - Trail 56:02 10.79 km (5:12 / km) +104m 4:57 / km
ahr:149 max:168 shoes: Asics 1150 (2010)

With my customary impeccable timing I managed to avoid the midday sunshine and instead headed out into a bitterly cold rain shower. Went to explore the coast path from Penarth, but it got so wet and slippery I changed tack and turned inland instead and went exploring Cosmeston Country Park instead, nice, but still slippery. Note to self: exploring with no map and tired legs is a high risk strategy, but I only got mildly lost and made it back not too far over my allotted time.

Wednesday Oct 31, 2012 #

5 PM

Run - Road 34:01 7.02 km (4:51 / km) +26m 4:45 / km
ahr:142 max:163 shoes: Asics 1150 (2010)

First wet run in Cardiff, not bad going considering I've been here for nearly three weeks. Still haven't seen a single sheep, leek or daffodil either. Also found a hill (kind of), but the problem with that when you have sore legs is that you need to go back down...

Tuesday Oct 30, 2012 #

5 PM

Run - Road 22:19 4.21 km (5:18 / km) +6m 5:16 / km
ahr:141 max:171 shoes: Asics 1150 (2010)

Gentle trot around the thankfully very flat streets of Splott. Have been stiff and hurting all day but this seemed to loosen me out nicely and I even felt as if I could have run further and faster (but that ultimately would be pointless).

Monday Oct 29, 2012 #

Note
(rest day)

Wasn't going to happen to day, made the mile walk to work just about okay but coulcn't face a trip to the supermarket!

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