Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Mar 2, 2014:

activity	#	time	miles		km		+m
Run - Road	4	2:27:06	19.29	(7:37)	31.05	(4:44)	126
Run - Trail	2	2:02:43	13.92	(8:49)	22.41	(5:29)	264
Run - Orienteering	2	1:56:53	10.16	(11:30)	16.35	(7:09)	209
Strength exercises	1	46:11	0.34	(2:17:08)	0.54	(1:25:13)	1
Total	8	7:12:53	43.71	(9:54)	70.35	(6:09)	600
[1-5]	8	7:11:43

2:13

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Sunday Mar 2, 2014 #

12 PM

Run - Trail warm up/down 16:15 2.63 km (6:11 / km) +47m 5:40 / km
ahr:155 max:171 shoes: Jalas 2012

Run - Orienteering race 1:04:41 10.36 km (6:14 / km) +105m 5:56 / km
ahr:166 max:175 shoes: Jalas 2012

Welsh Champs, Merthyr Mawr, Brown, 8.7km, 340m, 28 controls. Great area, good map (contours are excellent, veg a bit out of date), great course and nice weather, just a shame that my body wasn't up for it. Felt awful and powerless throughout and struggled to keep running, especially on hills. Considering how rusty I am the navigation was okay, though I did get a little sloppy towards the end when I was feeling really tired. Knee was perfect, in fact I got half way to #14 before I even remembered that I should maybe be taking it easy on it! Work to be done.
Map

2 PM

Run - Orienteering 52:12 [2] 5.99 km (8:43 / km) +104m 8:01 / km
shoes: Jalas 2012

Collecting controls, started raining as soon as I left.

Saturday Mar 1, 2014 #

Event: Welsh Orienteering Championships

9 AM

Run - Trail 1:46:28 19.78 km (5:23 / km) +217m 5:06 / km
ahr:150 max:197 shoes: La Sportiva Crosslite (2)

Nice run but a bit muddy in places, also feeling completely flat, but I hope that was due to a lack of sleep last night and not eating very well yesterday. Will find out tomorrow. Lovely day to be out,most definitely spring (though this morning was also only the third time all winter that I've seen frost).

Friday Feb 28, 2014 #

Event: High Peak Marathon

Note
(rest day)

Took not doing anything a bit far. Not feeling very energetic but should have made the effort to get out for a quick run.

Thursday Feb 27, 2014 #

7 AM

Run - Road 31:34 6.57 km (4:48 / km) +32m 4:41 / km
ahr:152 max:166 shoes: Asics 1150 (2012)

IW. Legs not feeling the love. Glutes sore from Tuesday and from having an elbow inserted in them last night. So mild, shorts and t-shirt quite enough - not seen a single snow flake all winter

5 PM

Run - Road 51:06 11.33 km (4:31 / km) +57m 4:24 / km
ahr:152 max:184 shoes: Asics 1150 (2012)

HFW. Started slow and not really feeling up for it, but once warmed up I started moving at a decent enough clip*. Not complains from the lower limbs, though I'm not used to running twice a day any longer.
* for an old man who's never been able to move very quickly.

Wednesday Feb 26, 2014 #

Note
(rest day)

Rest day, a bit sore in odd places from last nights session. Fixing session tonight.

Tuesday Feb 25, 2014 #

5 PM

Strength exercises 46:11 0.54 km (1:25:13 / km) +1m 1:24:26 / km
ahr:129 max:180 shoes: Asics 1150 (2012)

First Tough Mudder training session with a few guys and girls from work. Easy pace as I don't want to hurt too much tomorrow, but 2 minutes of pullups is enough for anyone to suffer! Much work needed on arm/shoulder strength.

C • +1 m 2

6 PM

Run - Road 34:53 7.13 km (4:54 / km) +4m 4:53 / km
ahr:139 max:146 shoes: Asics 1150 (2012)

Home after the strength session. Legs feeling it. Knees all good.

Monday Feb 24, 2014 #

7 AM

Run - Road 29:33 6.01 km (4:55 / km) +33m 4:47 / km
ahr:150 max:187 shoes: Asics 1150 (2012)

IW. Missed the rain. Bad knee = good. Good knee = sore. Can feel the fluid moving around in it when running.

C • ice-cubes 2

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