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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jul 27, 2011:

activity # timemileskm+m
  Run - Orienteering5 5:01:20 21.5(14:01) 34.6(8:43) 117770 /79c88%
  Run - Trail 9 2:08:06 10.89(11:46) 17.52(7:19) 319
  Total9 7:09:26 32.39(13:16) 52.12(8:14) 149670 /79c88%
  [1-5]9 6:37:29

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ThFrSaSuMoTuWe

Wednesday Jul 27, 2011 #

3 PM

Run - Trail 31:21 [2] 5.91 km (5:18 / km) +4m 5:17 / km
shoes: Asics 1150 (2010)

Along the beach in Italy to loosen the legs out a bit after a lazy day there. Lots of stopping to watch what was going on.

Tuesday Jul 26, 2011 #

11 AM

Run - Trail warm up/down 13:30 intensity: (2:54 @0) + (4:49 @1) + (4:04 @2) + (1:40 @3) + (3 @4) 1.96 km (6:54 / km) +1m 6:53 / km
ahr:130 max:165 shoes: VJ Falcons 11

Run - Orienteering race 1:06:24 intensity: (2 @0) + (3:49 @1) + (11:06 @2) + (47:31 @3) + (3:56 @4) ***** 8.0 km (8:18 / km) +347m 6:49 / km
ahr:147 max:169 spiked:17/19c shoes: VJ Falcons 11

OO Cup Day 5 (6.0km/420m/M35). On 1:10k for the first time today (all the other days were 1:7500) and although I didn’t notice the change of scale, I did notice the relative lack of features in the area. Much easier so running was much more important, but my legs weren’t with me today and that together with the usual ankle issues and way to many mistakes meant that I was way of the pace of the boys today (but I am an old man!) and Peter got past me overall. Nice but I wasn’t there today (too many rough navigation mistakes - usually good at avoiding these).
Results

Monday Jul 25, 2011 #

10 AM

Run - Trail warm up/down 16:21 intensity: (36 @0) + (1:21 @1) + (5:10 @2) + (8:19 @3) + (55 @4) 2.31 km (7:04 / km) +132m 5:30 / km
ahr:149 max:170 shoes: VJ Falcons 11

Run - Orienteering race 1:12:44 intensity: (17:00 @0) + (5:01 @1) + (1:13 @2) + (32:37 @3) + (16:53 @4) 8.52 km (8:32 / km) +231m 7:31 / km
ahr:115 max:170 shoes: VJ Falcons 11

OO Cup Day 4 (5.5km/315m/M35). Much easier today; a lot less intense detail and less extreme hills. Ran and orienteered well but again lacking any aggression through the terrain and on down hills due to ankle. Down on the British boys today but not much considering how much faster it was, still ahead overall though.

Sunday Jul 24, 2011 #

10 AM

Run - Trail warm up/down 10:13 intensity: (2:32 @0) + (1:19 @1) + (3:56 @2) + (2:26 @3) 1.28 km (7:57 / km) +44m 6:48 / km
ahr:138 max:160 shoes: VJ Falcons 11

Run - Orienteering race 1:12:37 intensity: (10 @0) + (4 @1) + (5:54 @2) + (49:45 @3) + (16:44 @4) ***** 8.14 km (8:55 / km) +276m 7:38 / km
ahr:159 max:170 spiked:23/26c shoes: VJ Falcons 11

OO Cup Day 3 (6.8km/490m/M35). Brilliantly tough and technical area, well the middle bit of the course was, the beginning and end were fast and relatively easy. Navigated well but was very cautious on descents with my foot. Very much enjoyed it and was a good bit ahead of my competition and the British M20’s. Wet and cold.
11 AM

Run - Trail warm up/down 10:00 [1] 1.2 km (8:20 / km)
shoes: VJ Falcons 11

Saturday Jul 23, 2011 #

9 AM

Run - Orienteering race 39:43 intensity: (11 @0) + (7 @1) + (33 @2) + (18:58 @3) + (19:54 @4) ***** 4.29 km (9:15 / km) +175m 7:41 / km
ahr:164 max:177 spiked:13/14c shoes: VJ Falcons 11

OO Cup Day 2 (53.6km/260m/M35). Middle distance that should have suited me, but found the stony ground took uneven for my dodgy ankle and made a proper mistake at #3 (2 minutes). Did my ankle again later on in the course when thinking about it so will have to be more careful for the rest of the week. Peter H got me today.

Run - Trail warm up/down 8:16 intensity: (50 @0) + (2:16 @1) + (1:03 @2) + (3:20 @3) + (47 @4) 0.86 km (9:36 / km) +52m 7:22 / km
ahr:144 max:179

10 AM

Run - Trail warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: VJ Falcons 11

Friday Jul 22, 2011 #

Event: OO.cup/2011
 
9 AM

Run - Trail tempo 18:25 intensity: (7:33 @0) + (3:59 @1) + (3:12 @2) + (3:41 @3) 1.5 km (12:17 / km) +86m 9:33 / km
ahr:128 max:163 shoes: VJ Falcons 11

OO Cup, Day 1 – warm up jog to start.

Run - Orienteering race 49:52 intensity: (9 @0) + (12 @1) + (32 @2) + (15:17 @3) + (33:42 @4) ***** 5.64 km (8:51 / km) +148m 7:49 / km
ahr:166 max:177 spiked:17/20c shoes: VJ Falcons 11

OO Cup Day 1 (5.1km/335m/M35). Way more open and visible than the areas we were training in and much of the forest was even quite fast. Stony areas and a missive hill made sure that times were slow though. Technically sound but not flowing very well – managed to beat all the M20’s though :-)
Note: As I’m here as a coach I was entered in M35 so I was on the same course as the M20’s.
10 AM

Run - Trail warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: VJ Falcons 11

Thursday Jul 21, 2011 #

Note

Slovenia training, rest day. Took a bunch out to teach ‘em to map. Think they got the idea.

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