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Attackpoint - performance and training tools for orienteering athletes

Training Log: Magic

In the last 7 days:

activity # timemileskm+m
  Trail run5 3:19:12 18.93(10:31) 30.47(6:32) 1212
  Orienteering3 2:11:23 11.07(11:52) 17.81(7:23) 502
  Road bike4 2:04:28 32.34(3:51) 52.05(2:23) 180
  Terrain run2 1:04:03 5.44(11:47) 8.75(7:19) 205
  walk1 41:21 1.53(27:02) 2.46(16:48) 36
  Total15 9:20:27 69.31(8:05) 111.54(5:01) 2135
  [1-5]14 8:39:06
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Wednesday Jun 28 #

6 PM

Trail run warm up/down 2:30 [2] 0.29 km (8:43 / km) +3m 8:17 / km
shoes: Jalas 2010

7 PM

Orienteering race 32:55 intensity: (5:00 @2) + (20:00 @3) + (7:55 @4) 5.95 km (5:32 / km) +24m 5:25 / km
shoes: Jalas 2010

8 PM

Trail run warm up/down 29:56 [2] 3.9 km (7:41 / km) +27m 7:25 / km
shoes: Jalas 2010

Tuesday Jun 27 #

7 AM

Road bike 31:07 intensity: (16:07 @2) + (15:00 @3) 13.01 km (2:24 / km) +25m 2:22 / km

IW. Pretty cool - is this really mid summer?
4 PM

Road bike 29:11 intensity: (15:00 @2) + (10:00 @3) + (4:11 @4) 12.72 km (2:18 / km) +49m 2:15 / km

HFW. legs feeling alright and moving okay to get home in time to get out for MDC run.
6 PM

Trail run 1:24:59 intensity: (10:00 @1) + (15:00 @2) + (30:00 @3) + (20:00 @4) + (9:59 @5) 14.02 km (6:04 / km) +674m 4:53 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run from Katie and Steve's. Threatening rain stayed away and it was a nice, but quite tough run. For some reason my legs wanted to go uphill so I opted for the steeper route and enjoyed myself. Was pretty pooped by the top though. Fun descent before the long track/road run for home - Skipped the footpath option to get back to eat more - mistake, ate way too much (but it was all sooo good!).

Monday Jun 26 #

7 AM

Road bike 31:02 intensity: (15:00 @2) + (16:02 @3) 13.02 km (2:23 / km) +37m 2:21 / km

IW. Grand old morning, enough around but not busy and not wet.
5 PM

Road bike 33:08 intensity: (15:00 @2) + (15:00 @3) + (3:08 @4) 13.3 km (2:29 / km) +69m 2:26 / km

HFW via dropping off a coat, opted to take a different route and went exploring Coryton roundabout as well.

Sunday Jun 25 #

3 AM

Trail run warm up/down 13:44 intensity: (10:00 @2) + (3:44 @3) 2.03 km (6:46 / km) +19m 6:28 / km
shoes: VJ Supra 14

Plenty of time so had quite a nice warm up, also timed getting into the pen well as Robert appeared less than a minute later (while i was still warming up...).
4 AM

Orienteering race 1:01:56 intensity: (5:00 @2) + (30:00 @3) + (25:00 @4) + (1:56 @5) 7.66 km (8:05 / km) +323m 6:41 / km
shoes: VJ Supra 14

Harvester Relay, Blake Holme leg 4 with FVO (Dave G, Nixon, Robert, Me, Roger, Ross & Jagor),

Quite a wait before going out as times quite a bit slower than the predicted winning times. So much so that I didn't think i would have a night leg at all! As it worked out it was dark for the first few, dark enough in the open and the return to the forest to see outlines but nothing more and then reasonably light for the last open loop.

First two controls were great and very tricky, then quite a few easy ones in the open (would have been a bit harder if completely dark) and then some nice and some very easy controls back in the woods. Open at the end was easy in the lightening conditions. Disappointed not to go into the green woods though.

Careful navigation in the woods, made two small mistakes when got pushed off line and when a path dent the wrong way to the map indicated, maybe a minute all in. Not moving very quickly though. Pleased with the run and to increases out lead a bit (never saw anyone else). Good runs by everyone (especially Mark and Jegor) saw us well beat EUOC, which was very satisfying.
5 AM

Terrain run warm up/down 4:00 [1] 0.44 km (9:10 / km)
shoes: VJ Supra 14

back down to the tent to wake Ross and Jegor up.
2 PM

Terrain run 1:00:03 intensity: (10:00 @1) + (25:00 @2) + (20:00 @3) + (5:03 @4) 8.31 km (7:13 / km) +205m 6:26 / km
shoes: VJ Falcons 2017

Very enjoyable run around xxxx with Ben to stretch the legs out a bit. Abandoned doing any proper orienteering when the discovered that the bracken was 3 times the height of the boulders! Nice mild day and really enjoyed it, didn't even feel too wiped out from last night.

Saturday Jun 24 #

2 PM

Orienteering 36:32 intensity: (15:00 @2) + (15:00 @3) + (6:32 @4) 4.21 km (8:41 / km) +155m 7:20 / km
shoes: VJ Falcons 2017

training on Great Tower. never been here at this time of year and it was an awful lot tougher than usual with bracken and a lot of underfoot grass hiding stones and logs. It's also always a lot steeper than you want it to be. but good training and nice to get out and stretch the legs and very beneficial for the race tonight. Thanks Andy.
8 PM

walk 41:21 [0] 2.46 km (16:48 / km) +36m 15:39 / km

Quite a hike from the car pack to the campsite, thankfully mostly downhill.

Friday Jun 23 #

6 PM

Trail run 1:08:03 intensity: (10:00 @1) + (35:00 @2) + (20:00 @3) + (3:03 @4) 10.23 km (6:39 / km) +489m 5:22 / km
shoes: Salomon Fellraiser 2017 (blue)

Too busy to do the run I wanted to do today but very much enjoyed this. A wooded hilly run from home, not a route that I do all that often. Broke in a new pair of shoes and it was trying to rain - my life is just full of excitement.

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