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Training Log Archive: Magic

In the 7 days ending Apr 2, 2013:

activity # timemileskm+m
  Run - Trail 8 3:03:51 20.66(8:54) 33.26(5:32) 528
  Run - Orienteering3 2:42:46 19.44(8:22) 31.29(5:12) 869
  Total9 5:46:37 40.11(8:39) 64.55(5:22) 1397
  [1-5]9 5:44:52

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Tuesday Apr 2, 2013 #

6 PM

Run - Trail 1:05:44 intensity: (18 @0) + (10:14 @1) + (26:02 @2) + (15:37 @3) + (8:39 @4) + (4:54 @5) 11.41 km (5:46 / km) +322m 5:03 / km
ahr:135 max:190 shoes: La Sportiva Crosslite

A cracking sunny evening run with the MDC gang in the Cardiff hills. Lots of new trails for me and they all were very nice. Not sure that either Mark or Alice put enough effort in over the weekend as they were both flying on the hills!

No idea how the BOF ranking system works, but looking at the results of the JK I would say not very well. Speaky got the same points for winning on Sunday that Pooboy got for finishing 6th on Saturday - or only marginally more than I got for finishing 16th in the middle last year. Regardless of what the rankings say, I'm fairly sure which of these was the toughest race to win!
C • dodgy rankings 5

Monday Apr 1, 2013 #

10 AM

Run - Trail warm up/down 21:54 intensity: (5 @0) + (56 @1) + (4:38 @2) + (5:46 @3) + (10:02 @4) + (27 @5) 3.88 km (5:39 / km) +59m 5:15 / km
ahr:144 max:169 shoes: VJ Falcons 11

Run - Orienteering race 27:07 intensity: (2 @0) + (7 @1) + (19 @2) + (10 @3) + (52 @4) + (25:37 @5) 5.45 km (4:59 / km) +199m 4:12 / km
ahr:170 max:177 shoes: VJ Falcons 11

JK Trophy, 2nd Leg with Nixon and GG. Gave as much as I had but unfortunately it wasn’t quite enough. Very fast, easy and steep course though I did drop about 15 seconds in one mistake and maybe another 10 staying to high on another. Great first leg from Mark put me out in a pack with three other teams about 80 seconds off the lead. Good route to #1 saw me ahead of the others and I could see the two of leading teams (of three – ShUOC and SYO) at #2, though they both had a shorter gaffle at #3 and I never saw them again. OUOC passed me at the spectator control (don’t know who it was but he was running fast but wonky so passed him again later!) and then Oleg (INT) caught me on the last hill, which my legs weren’t enjoying – not running a classic yesterday certainly helped but I still down on what I needed. Just about hung on until the finish to hand over to GG in much the same situation that I went out. He had a stormer chasing Murray around, passing the Begium team, ShUOC and SYO in the process but couldn’t quite match him over the last loop. Great to be in a team finishing second in a relay as competitive as this in a prestigious competition, but also a little disappointed as I’ll probably not have a another chance to get a better result.
C • Thanks for the words of encouragement out there 2
C • Fast but wonky 1

Sunday Mar 31, 2013 #

11 AM

Run - Trail warm up/down 12:38 intensity: (1:18 @0) + (2:16 @1) + (1:56 @2) + (1:16 @3) + (3:31 @4) + (2:21 @5) 1.76 km (7:09 / km) +7m 7:01 / km
ahr:136 max:175 shoes: VJ Falcons 11

Run - Orienteering race 1:08:00 intensity: (14 @1) + (17 @2) + (1:41 @3) + (53:27 @4) + (12:21 @5) 12.6 km (5:24 / km) +232m 4:56 / km
ahr:159 max:173 shoes: VJ Falcons 11

JK day 2, Cold Ash, M35, 11.0km, 300m, 26 controls. Much the same approach wise as yesterday, started steady, fast but not hard and kept it that way. Dropped a bit more time today, maybe two mins all in, but it was a lot mote bitty as an area and some time was pretty much inevitable. Enjoyed it more and am very happy to be able to run two consecutive days at a good pace without feeling too tired. Dropped to third overall by 3 seconds and less than a minute off the lead which is a little annoying but as it wasn't the aim of the weekend I'm not disappointed.
12 PM

Run - Trail warm up/down 3:40 intensity: (1 @0) + (1:45 @1) + (1:54 @2) 0.45 km (8:10 / km) +1m 8:05 / km
ahr:118 max:128 shoes: VJ Falcons 11


Day 3, Course 06 - Splits

Saturday Mar 30, 2013 #

10 AM

Run - Trail warm up/down 11:18 intensity: (1 @0) + (37 @1) + (54 @2) + (1:30 @3) + (7:07 @4) + (1:09 @5) 1.53 km (7:23 / km) +77m 5:54 / km
ahr:151 max:190 shoes: VJ Falcons 11

11 AM

Run - Orienteering race 1:07:39 intensity: (21 @1) + (2 @2) + (12 @3) + (30:53 @4) + (36:11 @5) 13.24 km (5:07 / km) +438m 4:23 / km
ahr:164 max:177 shoes: VJ Falcons 11

JK day 2, Hambleden, M35, 11.9km, 500m, 24 controls. Went out without the intention of racing and stuck to it, felt odd doing a big race and not pushing hard. That's not say I wasn't running though and I did run all the hills, just kept it below hurting. Only lost time, maybe a minute all in, where the map was dodgy or controls hidden in pits. Surprised with the result, now to decide what to do about tomorrow.
C • Well done Magic! 3
12 PM

Run - Trail warm up/down 5:15 intensity: (1:14 @1) + (4:01 @2) 0.76 km (6:52 / km) +17m 6:11 / km
ahr:123 max:133 shoes: VJ Falcons 11

Nice and easy with Bogroll.

Day 2, Course 06 - Splits

Friday Mar 29, 2013 #

Event: JK 2013
 

Note
(rest day)

Social bit cold day tapering at the JK sprint.

Thursday Mar 28, 2013 #

Note
(rest day)

Nice bit of lazy tapering.

Wednesday Mar 27, 2013 #

7 AM

Run - Trail 31:41 intensity: (30 @1) + (17 @2) + (21:41 @3) + (9:12 @4) + (1 @5) 6.7 km (4:44 / km) +13m 4:41 / km
ahr:147 max:165 shoes: Asics 1150 (2010)

IW. No nasty beasties attacking me this morning, just lots of coldness and the usual morning struggle.
5 PM

Run - Trail 31:41 intensity: (2:12 @1) + (3:38 @2) + (23:29 @3) + (2:22 @4) 6.77 km (4:41 / km) +32m 4:34 / km
ahr:139 max:159 shoes: Jalas 2010

HFW. Snow in the air but not making it as far as the ground, not that it's not cold enough. It's hard to do a 30 minute run when you're only planning on doing a 30 minute run! Tummy was making as much noise at the keys in my pocket, will hopefully settle down for the weekend (don't like to say where the resulting placed on the Bristol stool chart!).
C • 7? 1

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