Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending May 31, 2015:

activity	#	time	miles		km		+m
Bike - Road	7	5:13:49	75.98	(4:08)	122.28	(2:34)	1123
Run - Trail	6	4:40:48	24.3	(11:33)	39.1	(7:11)	1905
Run - Orienteering	2	2:27:01	11.89	(12:22)	19.13	(7:41)	746
Total	15	12:21:38	112.17	(6:37)	180.52	(4:07)	3774
[1-5]	15	11:53:30

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Sunday May 31, 2015 #

12 PM

Run - Trail warm up/down 21:10 3.35 km (6:19 / km) +104m 5:28 / km
ahr:132 max:167 shoes: VJ Supra 14

A much harder than wanted (underfoot) warm up trot along the road to the finish and up to the start.

1 PM

Run - Orienteering race 1:44:30 12.15 km (8:36 / km) +551m 7:01 / km
ahr:155 max:166 shoes: VJ Supra 14

Shamrock O-Ringen, Day 2, Shrone Hill, M21E, 10.0km, 440m, 29 controls.

This was tough, not because of any particular reason, but just the combination of everything. It was awesome! There were areas of tussocks and bare rock, but in general the running was pretty good it was just steep, either climbing, descending or contouring, which made for slow progress.

Technically pretty solid, but that may have been helped by the enforced slow pace, would have been happy to be a minute quicker excluding mistakes, which I'll take an an area like this.

Not many races that I can't break 10mpk, but there were many out there for a whole lot longer! A least the weather was a lot nicer today with even a fez cases of sun burn reported... Excellent course with a really fun bit of forest at the end to catch you out if you were getting lazy (just survived).

2 PM

Run - Trail warm up/down 30:28 1.85 km (16:27 / km) +14m 15:51 / km
ahr:102 max:129 shoes: VJ Supra 14

Back to the house and then back to the forest to collect controls (which thankfully I wasn't needed for).

1 - Splits

Saturday May 30, 2015 #

Event: Shamrock O-Ringen, Glengarriff Area

2 PM

Run - Trail warm up/down 19:10 1.14 km (16:50 / km) +220m 8:34 / km
ahr:128 max:153 shoes: VJ Supra 14

Long walk up the steep hill into the mist.

3 PM

Run - Orienteering race 42:31 6.98 km (6:06 / km) +195m 5:21 / km
ahr:163 max:174 shoes: VJ Supra 14

Shamrock O-Ringen, Day 1, Cobdubh South, M21E, 6.2km, 190m, 16 controls.

Full from a late lunch so started very slowly, not a bad thing as the mist was down and the map was somewhat over simplified. Deliberately went high for 2, 3 and 4 to be on the safe side, things were going well and lunch had digested a bit so decided to push on a bit... Not such a goof idea on the first downhill leg, promptly lost 2 minutes!

Pulled myself together and was much better to the finish (the mist cleared at #7), though I wasn't reading ahead very well. Pleased to be in the lead but disappointed with the mistake - though much bigger ones were made by others. Overall a very enjoyable course and the mountain was in excellent condition with short grass and was surprisingly dry.

4 PM

Run - Trail warm up/down 12:33 1.8 km (6:58 / km)
ahr:119 max:132 shoes: VJ Supra 14

Down the road to the car park.

1 - Splits

Friday May 29, 2015 #

Note
(rest day)

Off to the Shamrock!!!!

C • Enjoy! 3

Thursday May 28, 2015 #

7 AM

Bike - Road 29:36 13.01 km (2:16 / km) +39m 2:14 / km
ahr:134 max:147

IW. Sunny and lots of people about. Legs need a rest.

5 PM

Bike - Road 32:11 12.85 km (2:30 / km) +65m 2:27 / km
ahr:137 max:205

HFW. Wind in my face the whole way. Taking it easy.

Wednesday May 27, 2015 #

7 AM

Bike - Road 30:12 12.99 km (2:20 / km) +39m 2:17 / km
ahr:127 max:145

IW. First morning with no gloves. Flying beasties everywhere.

5 PM

Bike - Road 32:49 12.91 km (2:33 / km) +67m 2:29 / km
ahr:124 max:163

HFW. Nasty head wind and bucket loads of punters pottering along getting in my way!

6 PM

Bike - Road 2:06:29 45.27 km (2:48 / km) +809m 2:34 / km
ahr:116 max:147

Only Caitlin was interested from MDC in a ride this evening, so set out with her wanting an easy cycle as my legs were pretty tired. She chose a less than easy route which started with a climb up Caerphilly Mtn! Then Rudry Mtn! Undulating after that and a nice route, though I found the hills hard work (she has lower gearing than me and seemed to finding them much easier!). Great to be out and very enjoyable.

Tuesday May 26, 2015 #

7 AM

Bike - Road 31:11 12.99 km (2:24 / km) +38m 2:22 / km
ahr:125 max:144

IW. Sunny with a bit of a nip in the air. Well tired in the legs so moving slowly but got lucky with all the lights.

5 PM

Bike - Road 31:21 12.26 km (2:33 / km) +66m 2:29 / km
ahr:124 max:144

HFW. People and flies galore in the surprisingly warm sunshine. Consumed enough protein to exceed my recommended daily allowance.

6 PM

Run - Trail 1:09:28 11.88 km (5:51 / km) +534m 4:46 / km
ahr:136 max:159 shoes: La Sportiva Crosslite (3)

MDC run around the 'alternative waterfalls' from somewhere at the very back of the Rhondda. Most excellent evening for running and really enjoyed this, despite my legs being well murdered from yesterday and the weekend. Small crowd this evening and Ake, Rcro and I headed out on out own after the first climb. Bargain food and drinks (with excellent chips) after.

Monday May 25, 2015 #

10 AM

Run - Trail 2:07:59 19.08 km (6:43 / km) +1033m 5:17 / km
ahr:139 max:176 shoes: VJ Supra 14

Fairfield Horseshoe, with Chris and Matt (MDC) and Brendan Bolland. Nice and muggy in the valley which unfortunately turned into mist as soon as we got towards the top of the ridge line. The climb was great, not too steep but it just went on and on for almost an hour, likewise the decent which for the most part was lovely and soft running. Feeling tired but great to be out in the hills for a long run - shame we couldn't see anything for most of it.

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