Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jan 26, 2016:

activity	#	time	miles		km		+m
Run - Orienteering	5	3:36:03	19.91	(10:51)	32.04	(6:45)	688
Bike - Road	4	2:09:28	32.18	(4:01)	51.8	(2:30)	215
Run - Terrain	1	1:52:46	6.9	(16:21)	11.1	(10:10)	435
Run - Trail	3	1:30:39	9.67	(9:22)	15.57	(5:49)	278
Bike - Mountain	1	1:30:27	17.19	(5:16)	27.67	(3:16)	523
Total	13	10:39:23	85.85	(7:27)	138.16	(4:38)	2139
[1-5]	13	10:36:54

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Tuesday Jan 26, 2016 #

6 PM

Run - Trail 1:07:36 12.13 km (5:34 / km) +253m 5:03 / km
ahr:139 max:173 shoes: Adidas Kanadia TR4

MDC run from Llangynidr. A bit of a damp breeze about so we ran a long the canal fora bit instead. Despite the weather it wasn't actually cold, so wasn't all that well wrapped up. Great to make the effort and get out and I really enjoyed it, even feeling sort of fit on occasions. Food also very good.

C • No Tor-yFoel? 6

Monday Jan 25, 2016 #

7 AM

Bike - Road 31:45 [2] 12.96 km (2:27 / km) +41m 2:25 / km

IW. No rain, but wet all the same. Cracking sun rise. Got passed by a bloke who caught we when I joined a road, he was going downhill so caught me quick enough but then just went by slowly. Then had to sit behind him on the narrow bit as he doodled along, got past when it got wider and he drafted me until it got into the park and then shot off like he was making a break to win a stage of le tour. Can't be arsed with those sort of antics in the morning (plus he had gears!).

5 PM

Bike - Road 31:57 [3] 12.86 km (2:29 / km) +70m 2:25 / km

HFW. Loads of other cyclists around. Thankfully none of then thinking I wanted a race. Legs more tired than I was expecting. Nice run through town cancelled by a head wind.

Sunday Jan 24, 2016 #

10 AM

Bike - Mountain race (Orienteering) 1:30:27 27.67 km (3:16 / km) +523m 2:59 / km
ahr:146 max:159

BMBO 2 hour Score, Forest of Dean.
Second MtbO event in a year! Slow and rusty at the start, didn't notice a short cut up the hill (maybe lost 30 seconds?) and then overshot the control (1.5mins and 300m). Then got in a good flow and was going well, only hesitating when the tapes were missing on two controls (#8 and #19) so had to look around a bit. pleased with the route and was clean right until the end, when I lost 4 minutes and did an extra 900m by going back to the previously visited #6.

Unsual complaint about the quality of the map (OS 25k), not helped by having a photocopied late entry one. At least this had the main tracks marked so it was reasonably easy to work out where the good riding was. Will still complain about the lack of flags at control sites though. No complaints about the tea and pasta bake included in the entry price - very nice.

C • Route choice 1

Saturday Jan 23, 2016 #

Event: Western Night League

12 PM

Run - Orienteering 29:28 2.46 km (11:59 / km) +102m 9:56 / km
ahr:114 max:140 shoes: VJ Supra 14

Hanging controls. Stiff and slow but much better than yesterday.

2 PM

Run - Orienteering 36:11 4.68 km (7:44 / km) +150m 6:40 / km
ahr:138 max:156 shoes: VJ Supra 14

Slope course that Mark Two had planned for some BOK juniors. Not pushing at all and enjoyed it. Running a bit better once warmed up as well.

3 PM

Run - Orienteering 31:15 3.78 km (8:16 / km) +115m 7:11 / km
ahr:130 max:149 shoes: VJ Supra 14

Collecting controls. Collected #2 and then remembered that i wasn't supposed to, so had to turn around and put it back. Was then expecting to catch Chloe but didn't, so turned around to see if I'd passed her somewhere.

5 PM

Run - Trail warm up/down 15:07 2.1 km (7:12 / km) +21m 6:51 / km
ahr:135 max:158 shoes: VJ Supra 14

Stiff again, so needed this. Much better once warmed up.

Run - Orienteering race 59:40 8.06 km (7:24 / km) +256m 6:23 / km
ahr:156 max:171 shoes: VJ Supra 14

Blakeney Hill, Westyern Night League, 60min Score.
Timed it well, navigated well (apart from #11) and ran well, but made a real rubbish route selection. Got 26 of the 30 controls but should have been able to get 28 with a better route. Really enjoyed it, controls still impossible to see without reflectors but I appeared to have a bit more luck this week.

Friday Jan 22, 2016 #

12 PM

Run - Terrain 1:52:46 11.1 km (10:10 / km) +435m 8:30 / km
ahr:119 max:191 shoes: Jalas 2010

An explore around Margam Forest with Mark two, Clare and Mark P. Surprisingly nice, spent most of the run in runnable forest with no brashings. Not exactly crammed with features but enough for control sites. Body wasn't as positive, felt completely drained from the road running on Wednesday. So hard to know what to wear, no chance of frost bite today.

Thursday Jan 21, 2016 #

7 AM

Bike - Road 34:01 [2] 13.09 km (2:36 / km) +39m 2:34 / km

IW. Cold but not icy, in fact it was a lot less icy than it was yesterday evening. Legs tired after an hour of tarmac battering.

5 PM

Bike - Road 31:45 12.88 km (2:28 / km) +65m 2:24 / km

HFW. All lights red. Rain didn't turn up. Tail wind. Legs not as sore as feared. Not a bad week at all. Left big toe still lacking feeling from the cold on Saturday.

Wednesday Jan 20, 2016 #

Event: Street Event 4

7 PM

Run - Orienteering 59:29 13.06 km (4:33 / km) +65m 4:27 / km
ahr:157 max:210 shoes: Asics Gel GT 1120 07

SWOC Street O in Whitchurch, 60 minute score. Got there late so no time for a warm up. Crispy night but not slippery, so lovely to be out. Made a hash of the route, route choice and finding controls at the start and then ran out of time towards the end, so ended up covering quite a distance for little reward. Fun to be out though my legs are not going to thank me tomorrow.

No cycling today as seriously frosty this morning. Have to get back on the bike tomorrow though as the driving commute is so painful,

8 PM

Run - Trail 7:56 1.33 km (5:57 / km) +4m 5:52 / km
ahr:117 max:128 shoes: Asics Gel GT 1120 07

Easy warm down with Ben, mark P and Ake. Legs are very sore already.

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