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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending May 24, 2015:

activity # timemileskm+m
  Bike - Road6 3:09:12 50.45(3:45) 81.19(2:20) 307
  Run - Trail 4 3:09:12 20.07(9:26) 32.3(5:51) 481
  Run - Orienteering2 2:23:43 13.69(10:30) 22.03(6:31) 658
  Total10 8:42:07 84.21(6:12) 135.52(3:51) 1446
  [1-5]10 8:28:56

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MoTuWeThFrSaSu

Sunday May 24, 2015 #

10 AM

Run - Trail warm up/down 15:37 intensity: (1:06 @0) + (3:09 @1) + (1:15 @2) + (2:47 @3) + (7:11 @4) + (9 @5) 2.08 km (7:31 / km) +20m 7:10 / km
ahr:136 max:177 shoes: VJ Supra 14

Round and round.

Run - Orienteering race 39:51 intensity: (9 @1) + (21 @2) + (1:09 @3) + (34:07 @4) + (4:05 @5) 6.45 km (6:11 / km) +224m 5:16 / km
ahr:159 max:171 shoes: VJ Supra 14

Scottish relays, Inverawe, Open, 2nd leg, 5.7km, 280m, 24 controls.

In the first team with Steve F and Daniel S, in the middle as I needed a to leave quickly and Skyhigh was needing to go even sooner. The area made a much better course than I was expecting and was also quite a bit rougher, but I enjoyed that (not so much the big hills).

Technically sound (really only one 10 second miss) but legs didn't have much in them today. We finished third Scottish/British team (close to second) which wasn't too bad considering the age demographic of our team!

Saturday May 23, 2015 #

Event: Scottish Championships Individual/Relays
 
1 PM

Run - Trail warm up/down 10:19 intensity: (3 @0) + (2:14 @1) + (7:21 @2) + (12 @3) + (29 @4) 1.47 km (7:01 / km) +31m 6:20 / km
ahr:112 max:160 shoes: VJ Supra 14

Feeling tired (from Thursday) and hungry (from an early breakfast).

Run - Orienteering race 1:43:52 intensity: (15 @1) + (16 @2) + (4:25 @3) + (1:24:26 @4) + (14:30 @5) 15.59 km (6:40 / km) +434m 5:51 / km
ahr:158 max:170 shoes: VJ Supra 14

Scottish Championships, Ardnaskie & Airds Pak, M21E, 14.2km, 365m, 22 controls.

Legs were more tired than I expected from Thursday and I had failed to eat enough after breakfast, so didn't feel great from the off. Really enjoyable course though with a lovely variety of open, semi-open and woods and some cracking bogs and tussocks to run through.

Held it mostly together technically, though that may have been helped by moving so slowly. Not surprised to be so far down in the results with so many top internationals running, but surprised how far up I finished in the British runners (where were they all?). Well worth the trip.

Friday May 22, 2015 #

Note
(rest day)

Long, but relatively pain free day of travelling.

Thursday May 21, 2015 #

11 AM

Run - Trail 1:41:22 intensity: (2 @0) + (4 @1) + (11:31 @2) + (1:15:14 @3) + (14:30 @4) + (1 @5) 19.37 km (5:14 / km) +4m 5:14 / km
ahr:142 max:166 shoes: Adidas Kanadia TR4

Nice lunchtime run from Newport Wetlands and along the coast path - quite a bit longer than planned. Amazing afternoon, especially when the wind was behind you. First 55 minutes were easy following the coast path, then turned inland and onto overgrown paths and endless styles. One significant hill of 3m, everywhere was dead flat (apart from the endless styles).

Wednesday May 20, 2015 #

7 AM

Bike - Road 29:31 intensity: (1:17 @0) + (5:14 @1) + (5:22 @2) + (14:29 @3) + (3:09 @4) 13.0 km (2:16 / km) +40m 2:14 / km
ahr:132 max:157

IW. Had a real good section going through the parks until a wee dog decided to ignore me - missed it but it ruined my km split! Also got stuffed on traffic lights, however it was a glorious morning to be out.
5 PM

Bike - Road 36:41 intensity: (2:06 @0) + (5:00 @1) + (15:13 @2) + (11:17 @3) + (54 @4) + (2:11 @5) 14.85 km (2:28 / km) +56m 2:25 / km
ahr:136 max:227

HFW via a massage. Normal evil brute was in Japan and got a right ride of a girl as a replacement, unfortunately she also turned out to to a pain providing brute. Had the chance to take a horse down on the way home but opted out as it's veggie week.

Tuesday May 19, 2015 #

7 AM

Bike - Road 27:33 intensity: (6:19 @0) + (2:33 @1) + (1:53 @2) + (11:43 @3) + (5:05 @4) 12.96 km (2:08 / km) +37m 2:06 / km
ahr:124 max:161

IW. Got lucky with the wind, the lights and the legs, end result = fastest morning commute yet. No animals were hurt in this endeavour - though two squirrels tried their hardest.
5 PM

Bike - Road 29:11 intensity: (1:55 @0) + (5:10 @1) + (1:02 @2) + (10:49 @3) + (10:15 @4) 12.84 km (2:16 / km) +57m 2:13 / km
ahr:137 max:162

HFW. Had to put a bit of effort in to get back in time for the MDC run. Close call with another squirrel and dumped on by a hail shower just before I got home.
6 PM

Run - Trail 1:01:54 intensity: (23 @0) + (7:13 @1) + (18:15 @2) + (23:28 @3) + (11:51 @4) + (44 @5) 9.38 km (6:36 / km) +426m 5:23 / km
ahr:137 max:167 shoes: La Sportiva Crosslite (3)

MDC run up Fan-y-Big sort of following the Torpantau race route. Nasty start - the first 850m took 10 minutes but once up on top the running was lovely (out of the wind it was anyway). Still had bike legs on and never felt like I could run very well, but found it easy at the same time. Odd. Big slide down the final hill on my arse (intentional, as the faster way, but cold). Managed to miss the showers ans the views were cracking. Had the hills to ourselves.

Monday May 18, 2015 #

7 AM

Bike - Road 29:41 [3] 12.94 km (2:18 / km) +41m 2:15 / km

IW. Pissing it down, but fairly warm. Avoided any contact with animals.
C • Good... 1
5 PM

Bike - Road 36:35 [3] 14.6 km (2:30 / km) +76m 2:27 / km

HFW via meeting. Dry apart from when it wasn't and also windy apart from when it wasn't. Legs feeling very rested, need to do some more exercise.

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