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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jun 30, 2017:

activity # timemileskm+m
  Bike - Road8 5:00:06 104.79(2:52) 168.64(1:47) 1321
  Run - Trail 4 2:13:09 12.7(10:29) 20.43(6:31) 723
  Run - Orienteering3 2:11:23 11.07(11:52) 17.81(7:23) 502
  Walk2 2:11:21 9.12(14:24) 14.68(8:57) 799
  Run - Terrain2 1:04:03 5.44(11:47) 8.75(7:19) 205
  Total19 12:40:02 143.11(5:19) 230.31(3:18) 3550
  [1-5]18 11:58:41

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Friday Jun 30, 2017 #

9 AM

Bike - Road 25:59 [2] 8.97 km (2:54 / km) +304m 2:29 / km

Peaks and Pain - Day 1 - Llanberis to Pen-y-pass
Not the easiest start to the trip, but also nowhere near as steep as I was expecting. However, also pretty wet so not the most enjoyable.
10 AM

Walk 1:30:00 [1] 12.21 km (7:22 / km) +763m 5:37 / km
shoes: Salomon Fellraiser 2017 (blue)

Peaks and Pain - Day 1 - Snowdon (time: 3:05)
Twice up in a month (after a 30 years gap...) but wet for the third time. Easy walk up the Miners track, tea stop on top and back down the Pyg track. Rain, to some degree, all the way.
2 PM

Bike - Road 1:30:00 intensity: (45:00 @1) + (30:00 @2) + (15:00 @3) 77.41 km (1:10 / km) +584m 1:07 / km

Peaks and Pain - Day 1 - Pen-y-pass to Dolgellau (Time: 3:05)
Lovely descent off Pen-y-pass and out of the. Lunch stop in Porthmadog and then an easy afternoon of mostly flat roads (and a drinks stop in Barmouth).

Thursday Jun 29, 2017 #

Event: Summer Evening Event 2
 
7 AM

Bike - Road 29:39 [2] 12.99 km (2:17 / km) +27m 2:16 / km

IW. On the road bike, quite a bit more speedy (once warmed up).
10 PM

Bike - Road 30:00 [1] 17.22 km (1:45 / km) +226m 1:38 / km

Peaks and Pain - Day 0.5 - Bangor to Llanberis (Time: 55 mins)
A bonus bit as it would have been silly not to. Easy cycle (one we got out of Bangor) but lacking in lights in the group. Trip up on the train my first first class experience - three course meal included.

Wednesday Jun 28, 2017 #

Event: SBOC Local Event - Summer League 7
 
6 PM

Run - Trail warm up/down 4:30 [2] 0.49 km (9:14 / km) +3m 8:58 / km
shoes: Jalas 2010

Straight to the start as we got there pretty late.
7 PM

Run - Orienteering race 32:55 intensity: (5:00 @2) + (20:00 @3) + (7:55 @4) 5.95 km (5:32 / km) +24m 5:25 / km
shoes: Jalas 2010

SBOC evening evening on Kenfig. Nice evening and the ground just about grassy enough so it wasn't all about flat out running. Nice course and enjoyed the leg stretch.
8 PM

Run - Trail warm up/down 29:56 [2] 3.9 km (7:41 / km) +27m 7:25 / km
shoes: Jalas 2010

Collecting controls with Ben as a warm down. Some big cows around.

Tuesday Jun 27, 2017 #

7 AM

Bike - Road 31:07 intensity: (16:07 @2) + (15:00 @3) 13.01 km (2:24 / km) +25m 2:22 / km

IW. Pretty cool - is this really mid summer?
4 PM

Bike - Road 29:11 intensity: (15:00 @2) + (10:00 @3) + (4:11 @4) 12.72 km (2:18 / km) +49m 2:15 / km

HFW. legs feeling alright and moving okay to get home in time to get out for MDC run.
6 PM

Run - Trail 1:24:59 intensity: (10:00 @1) + (15:00 @2) + (30:00 @3) + (20:00 @4) + (9:59 @5) 14.02 km (6:04 / km) +674m 4:53 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run from Katie and Steve's. Threatening rain stayed away and it was a nice, but quite tough run. For some reason my legs wanted to go uphill so I opted for the steeper route and enjoyed myself. Was pretty pooped by the top though. Fun descent before the long track/road run for home - Skipped the footpath option to get back to eat more - mistake, ate way too much (but it was all sooo good!).

Monday Jun 26, 2017 #

7 AM

Bike - Road 31:02 intensity: (15:00 @2) + (16:02 @3) 13.02 km (2:23 / km) +37m 2:21 / km

IW. Grand old morning, enough around but not busy and not wet.
5 PM

Bike - Road 33:08 intensity: (15:00 @2) + (15:00 @3) + (3:08 @4) 13.3 km (2:29 / km) +69m 2:26 / km

HFW via dropping off a coat, opted to take a different route and went exploring Coryton roundabout as well.

Sunday Jun 25, 2017 #

Event: Harvester Relays
 
3 AM

Run - Trail warm up/down 13:44 intensity: (10:00 @2) + (3:44 @3) 2.03 km (6:46 / km) +19m 6:28 / km
shoes: VJ Supra 14

Plenty of time so had quite a nice warm up, also timed getting into the pen well as Robert appeared less than a minute later (while i was still warming up...).
4 AM

Run - Orienteering race 1:01:56 intensity: (5:00 @2) + (30:00 @3) + (25:00 @4) + (1:56 @5) 7.66 km (8:05 / km) +323m 6:41 / km
shoes: VJ Supra 14

Harvester Relay, Blake Holme leg 4 with FVO (Dave G, Nixon, Robert, Me, Roger, Ross & Jagor),

Quite a wait before going out as times quite a bit slower than the predicted winning times. So much so that I didn't think i would have a night leg at all! As it worked out it was dark for the first few, dark enough in the open and the return to the forest to see outlines but nothing more and then reasonably light for the last open loop.

First two controls were great and very tricky, then quite a few easy ones in the open (would have been a bit harder if completely dark) and then some nice and some very easy controls back in the woods. Open at the end was easy in the lightening conditions. Disappointed not to go into the green woods though.

Careful navigation in the woods, made two small mistakes when got pushed off line and when a path dent the wrong way to the map indicated, maybe a minute all in. Not moving very quickly though. Pleased with the run and to increases out lead a bit (never saw anyone else). Good runs by everyone (especially Mark and Jegor) saw us well beat EUOC, which was very satisfying.
5 AM

Run - Terrain warm up/down 4:00 [1] 0.44 km (9:10 / km)
shoes: VJ Supra 14

back down to the tent to wake Ross and Jegor up.
2 PM

Run - Terrain 1:00:03 intensity: (10:00 @1) + (25:00 @2) + (20:00 @3) + (5:03 @4) 8.31 km (7:13 / km) +205m 6:26 / km
shoes: VJ Falcons 2017

Very enjoyable run around xxxx with Ben to stretch the legs out a bit. Abandoned doing any proper orienteering when the discovered that the bracken was 3 times the height of the boulders! Nice mild day and really enjoyed it, didn't even feel too wiped out from last night.

Saturday Jun 24, 2017 #

2 PM

Run - Orienteering 36:32 intensity: (15:00 @2) + (15:00 @3) + (6:32 @4) 4.21 km (8:41 / km) +155m 7:20 / km
shoes: VJ Falcons 2017

training on Great Tower. never been here at this time of year and it was an awful lot tougher than usual with bracken and a lot of underfoot grass hiding stones and logs. It's also always a lot steeper than you want it to be. but good training and nice to get out and stretch the legs and very beneficial for the race tonight. Thanks Andy.
8 PM

Walk 41:21 [0] 2.46 km (16:48 / km) +36m 15:39 / km

Quite a hike from the car pack to the campsite, thankfully mostly downhill.

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