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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Nov 23, 2015:

activity # timemileskm+m
  Bike - Road9 4:33:10 65.86(4:09) 105.99(2:35) 456
  Run - Trail 6 3:13:23 17.48(11:04) 28.13(6:52) 1113
  Run - Orienteering3 3:08:35 19.79(9:32) 31.85(5:55) 486
  Total17 10:55:08 103.13(6:21) 165.97(3:57) 2055
  [1-5]17 10:52:46

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Monday Nov 23, 2015 #

7 AM

Bike - Road 33:03 [2] 12.91 km (2:34 / km) +39m 2:31 / km

IW. Yesterday's quick trip to the bike shed to adjust the brake blocks turned into a full service having to change the blocks, change a tyre and clean, oil and adjust the rest. That's wet weather for you. However, this morning was stunning (and properly cold).
5 PM

Bike - Road 33:17 [2] 12.99 km (2:34 / km) +57m 2:30 / km

What a difference a day without rain makes! Could get used to this (unlikely to be an option). Giving my legs a good rest as well.

Sunday Nov 22, 2015 #

Event: 'SWOA 50' Celebration Event
 
11 AM

Run - Trail warm up/down 16:32 intensity: (6 @0) + (1:04 @1) + (5:41 @2) + (3:38 @3) + (3:39 @4) + (2:24 @5) 2.77 km (5:59 / km) +60m 5:23 / km
ahr:142 max:176 shoes: Jalas 2010

12 PM

Run - Orienteering race 1:04:35 intensity: (4 @0) + (12 @1) + (41 @2) + (17:51 @3) + (45:47 @4) 9.95 km (6:29 / km) +138m 6:04 / km
ahr:151 max:161 shoes: Jalas 2010

Merthyr Mawr, SBOC Welsh league, Brown, 8.2km,23 controls.

Legs were well tired and never managed to get out of third gear, so it turned into a steady training session rather than a race. Area was the best that I've seen it and the course was really enjoyable.

As per last night, lacking as flow or fluidity in my navigation and made quite a few 10-15 second errors, avoided anything larger until it came to finding the finish... (lost 90 seconds there!).

A positive was that I didn't notice the climb at all, not even going up to the higher bit of the area, but that may due to me running so slowly in the first place.
1 PM

Run - Trail warm up/down 12:33 intensity: (5:15 @1) + (5:59 @2) + (1:19 @3) 1.7 km (7:23 / km) +52m 6:24 / km
ahr:121 max:142 shoes: Jalas 2010

Saturday Nov 21, 2015 #

Event: Western Night League
 
5 PM

Run - Trail warm up/down 9:07 intensity: (3 @0) + (1:05 @1) + (56 @2) + (1:26 @3) + (3:36 @4) + (2:01 @5) 1.27 km (7:11 / km) +19m 6:41 / km
ahr:150 max:179 shoes: VJ Falcons 11

Run - Orienteering race 1:04:00 intensity: (29 @1) + (6:13 @2) + (24:58 @3) + (32:20 @4) 8.97 km (7:08 / km) +226m 6:20 / km
ahr:148 max:164 shoes: VJ Falcons 11

Western Night League, Parkend Walk, 60 minute Score.
Not been to this bit of the Forest before and it was surprisingly nice, few areas of brambles and some lovely beech wood. Somewhat colder than last week, just about hitter zero when leaving.

Coped better than last week with the controls lacking reflectors but still had to hunt around a fair bit in the vague areas. Wasn't at all fluid with the nav though and took silly lines in places, also got to the bottom of the map with 10 minutes left only to realise that the finish was much further away than I had thought, resulting in being 4 minutes late back.

Not speed in the legs so just ran at a steady pace, so wasn't finding it hard work - was happy with my strength on the steeper bits though. Also a very nice night to be out, despite the cold, and some interesting creature noises to be heard in the woods.

6 PM

Run - Trail warm up/down 10:35 intensity: (1:53 @1) + (4:15 @2) + (4:27 @3) 1.52 km (6:56 / km) +57m 5:51 / km
ahr:130 max:144 shoes: VJ Falcons 11

Friday Nov 20, 2015 #

2 PM

Run - Trail 1:15:35 intensity: (24 @0) + (16:49 @1) + (28:57 @2) + (24:16 @3) + (4:55 @4) + (14 @5) 9.68 km (7:48 / km) +453m 6:20 / km
ahr:130 max:176 shoes: Adidas Kanadia TR4

Checking out a possible new MDC run route with Chris, Oli and Pete. Definite goer, though not quite as we did it. Was surprised to see permanent controls in the woods at the start. After getting well cold.

Thursday Nov 19, 2015 #

7 AM

Bike - Road 32:25 intensity: (22:25 @2) + (10:00 @3) 13.06 km (2:29 / km) +38m 2:27 / km

IW. Only a bit of rain and bit less wind. Bumped into the president.
5 PM

Bike - Road 32:30 intensity: (17:30 @2) + (15:00 @3) 12.89 km (2:31 / km) +68m 2:27 / km

HFW. Dry! Messed about a bit with my pace again and still super skiddy under the trees.

Wednesday Nov 18, 2015 #

Event: Street Event 2
 
7 AM

Bike - Road 33:15 intensity: (1 @1) + (33:14 @2) 12.96 km (2:34 / km) +15m 2:33 / km
ahr:63 max:95

IW. Sticks all over the shop, even a few rather big ones that had to be climbed. Feeling fairly tired in the leg department.
6 PM

Bike - Road 20:47 intensity: (50 @0) + (3:37 @1) + (1:20 @2) + (9:21 @3) + (5:35 @4) + (4 @5) 7.55 km (2:45 / km) +82m 2:37 / km
ahr:137 max:165

From work out to the Street-O in in Thornhill. Lots of hill and wind.
7 PM

Run - Orienteering 1:00:00 intensity: (37 @1) + (39 @2) + (5:43 @3) + (50:00 @4) + (3:01 @5) 12.92 km (4:39 / km) +122m 4:26 / km
ahr:156 max:168 shoes: Asics 1150 (2012)

SWOC Street-O, Thornhill, 60 minutes Score.
Super harsh time penalties of 10 points per 10 seconds late back - was quite pleased to make in back in 60 minutes dead (to the hundredth of a second). Well planned course by Clare with all the controls in the right place (for the first time since I've been doing these). Only issue I had was numbers obscuring things.

No real problems but probably didn't pick the best route and had to drop one 30pt control (and two 10pt) to get back in time. On the bonus side I did find two un-mapped cut-throughs that saved me a few seconds (once I'd worked out where I'd come out!).

Aside from tight calfs, my legs were handy enough and had no problems with my quads, was taking it quite easy though. Scared the bejesus out of a cat.
8 PM

Bike - Road 20:17 intensity: (37 @0) + (5:12 @1) + (10:20 @2) + (4:08 @3) 7.55 km (2:41 / km) +64m 2:35 / km
ahr:124 max:145

Home from the O. Calfs tight and the wind rarely being in a favorable mood. Hungry.

Tuesday Nov 17, 2015 #

7 AM

Bike - Road 31:49 [2] 13.08 km (2:26 / km) +37m 2:24 / km

IW. Not a bad morning at all. Bonus. Still in shorts.
5 PM

Bike - Road 35:47 [2] 12.99 km (2:45 / km) +56m 2:42 / km

HFW. Okay so it was windy, especially in town, and it was wet, and it was dark, and I got stuck at lights, but I still don't know how this took so long.
6 PM

Run - Trail 1:09:01 intensity: (18 @0) + (7:53 @1) + (23:05 @2) + (22:23 @3) + (12:52 @4) + (2:30 @5) 11.19 km (6:10 / km) +472m 5:06 / km
ahr:137 max:176 shoes: La Sportiva Crosslite (4)

MDC run from HQ. Chose a mostly mud free route and somehow it worked. Very enjoyable out, the rain held off and the wind was only noticeable on top of the Garth. Legs can feel the weekend in them, which is great as I was starting to feel like I hadn't done any training in ages.

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