Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Apr 16, 2017:

activity	#	time	miles		km		+m
Run - Orienteering	4	3:11:31	18.57	(10:19)	29.89	(6:24)	1052
Bike - Road	6	3:10:07	48.2	(3:57)	77.57	(2:27)	239
Run - Terrain	4	1:31:01	5.89	(15:27)	9.48	(9:36)	597
Run - Trail	1	1:15:14	5.7	(13:11)	9.18	(8:12)	845
Walk	1	1:00:00
Run - Road	1	6:20	0.56	(11:20)	0.9	(7:02)
Total	17	10:14:13	78.93		127.02		2733

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Sunday Apr 16, 2017 #

8 AM

Run - Terrain warm up/down 28:42 2.54 km (11:18 / km) +297m 7:08 / km
shoes: VJ Falcons 11

Up to the start, partly with Clare and Kim. Not feeling as dead as the past few mornings.

9 AM

Run - Orienteering race 1:36:57 14.59 km (6:39 / km) +452m 5:45 / km
shoes: VJ Falcons 11

Spanish Champs Long,
Another outing in a lovely forest, lovely weather and had it all to myself for a long while being the first starter. Long climb to #1 had me puffing all the way, still just not aclimatised, but gradually got going and was moving okay for the last third (for the first time this weekend). Despite being well under power again I really enjoyed this, pretty sound on the nav (but it wasn't that hard and I was slow for most of it) and hard not to have fun when the surroundings were so nice.

C • Forget the terrain...... 3

Saturday Apr 15, 2017 #

10 AM

Run - Terrain warm up/down 20:04 3.09 km (6:29 / km) +67m 5:51 / km
shoes: Asics Gel GT 1120 07

Around the warm-up map (nothing like the race terrain and then to the start.

11 AM

Run - Orienteering race 18:15 3.21 km (5:41 / km) +130m 4:43 / km
shoes: Asics Gel GT 1120 07

Spanish Champs, Sprint.
Yes I know, I did a sprint, but it was in an interesting Spanish town, was a WRE and only cost 5 Euro. Actually really enjoyed it, despite making a right hash of the route to #3 where I got myself crag bound (lost a minute). Did get going towards the end (again) but am simply just too slow at running for this type of malarkey.

12 PM

Run - Road warm up/down 6:20 [1] 0.9 km (7:02 / km)
shoes: Asics Gel GT 1120 07

Down the hill to the quarantine area with Dooby. Appear to have forgotten to stop my watch (again) - this time it was Kieran who was driving if speed limits were broken!

Friday Apr 14, 2017 #

8 AM

Run - Terrain warm up/down 28:51 [2] 2.7 km (10:41 / km) +201m 7:47 / km
shoes: VJ Falcons 11

To the start. Early and cool but a monster hill just before the second (!) call up (first call up was 45 minutes before the start. legs very tired (presumably still from last weekend) and really struggling to get enough air in my lungs (even though only about 1400m).

9 AM

Run - Orienteering race 36:06 5.29 km (6:50 / km) +189m 5:48 / km
shoes: VJ Falcons 11

Spanish Camps, Middle.
Lovely terrain, lots of boulders and crags and open and clean pine forest. After the long and steep walk to start there also wasn't much climb. Can't be as complimentary about my body which was suffering with the altitude (about 1300m) - high heart rate and lots of gasping - and my legs were like lead, presumably not recovered from last weekends race. As a result it was a painful plod from the running perspective but as both the terrain as weather were so nice it was still enjoyable. Unsurprisingly, was a long way down, best part of 8 minutes.

4 PM

Run - Terrain warm up/down 13:24 [2] 1.15 km (11:40 / km) +32m 10:15 / km
shoes: VJ Falcons 11

Around the car parking field waiting for Dooby to turn up (which he did a bit earlier than predicted)/.

5 PM

Run - Orienteering race 40:13 6.8 km (5:55 / km) +281m 4:54 / km
shoes: VJ Falcons 11

Spanish Champs Relay,
Second leg, after a decent first by Dooby and then handing over to Kieran.
Very different to this morning with lots of young oak wood (still leafless so very visible), not many rocks but quite a few stone walls (which were a pain to cross, especially if topped with barbed wire).

Lots of puffing up the hill to the first two, then lots of recovery through the middle section before getting it together for the last bit (as per this morning). Again, very enjoyable despite the physical shape deserting me (and again, a long way behind the fastest times).

Thursday Apr 13, 2017 #

7 AM

Bike - Road 31:48 [2] 12.95 km (2:27 / km) +25m 2:26 / km

IW. Nothing much to say. Actually nothing.

12 PM

Bike - Road 32:13 [2] 12.93 km (2:30 / km) +58m 2:26 / km

HFW. Hardly felt worth the effort going in, time flow by. Surprisingly number of people about for midday.

Wednesday Apr 12, 2017 #

Walk 1:00:00 [1]

Best part of 8 hours walking, mostly around a site in Merthyr. Lovely day to be out and a very interesting site. Quite enough time on the feet though.

Tuesday Apr 11, 2017 #

7 AM

Bike - Road 29:15 [3] 12.98 km (2:15 / km) +28m 2:14 / km

IW. Clean bike and new front wheel all moving very nicely, wind must also have been helpful, as were traffic lights. Thought I was going to be quicker. Did get a fly in my eye that was so big a squashy that it must have been pregnant...

4 PM

Bike - Road 31:01 [3] 12.84 km (2:25 / km) +49m 2:22 / km

HFW. Working hard against the wind to get home in time to get to the MDC evening run. First time this year in just shorts and a T.

6 PM

Run - Trail 1:15:14 9.18 km (8:12 / km) +845m 5:37 / km
shoes: Salomon Fellraiser 2016

MDC run up Cribyn on the race route. Legs still tired from the weekend but my brain refused to listen and wouldn't let them walk. Brain just won. Lovely clear evening and loads out, cold wind while waiting on the tops to regroup though.

Monday Apr 10, 2017 #

7 AM

Bike - Road 31:07 [2] 12.94 km (2:24 / km) +27m 2:23 / km

IW. A big blob in car three-quarters overtook me and stopped for a roundabout and gave me a look of 'what the hell are you doing there' as I pulled along side, as if I was supposed to have just disappeared. So many drivers are just have to overtake a cyclist immediately, regardless of it its safe or logical to do so. Otherwise a nice sunny morning with (what must have been) a following wind, as I was in speedier than expected.

6 PM

Bike - Road 34:43 12.93 km (2:41 / km) +52m 2:38 / km

HFW. Definitely a nasty head wind all the wan home. Hard work in a lot of places, having to stand through the industrial estate. Major bike clean and fix when I got home - front wheel knackered so borrowing the road bikes when I decide what to do about that.

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