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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jul 9, 2017:

activity # timemileskm+m
  Run - Orienteering7 4:58:34 18.92(15:47) 30.45(9:48) 517
  Bike - Road4 2:24:34 27.94(5:10) 44.97(3:13) 210
  Run - Trail 2 2:08:52 12.58(10:14) 20.25(6:22) 675
  Walk1 15:00 0.5(30:11) 0.8(18:45)
  Total14 9:47:00 59.94(9:48) 96.47(6:05) 1402

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MoTuWeThFrSaSu

Sunday Jul 9, 2017 #

Event: Fin5 and JWOC
 
10 AM

Run - Orienteering 43:06 intensity: (20:00 @2) + (20:00 @3) + (3:06 @4) 4.35 km (9:54 / km) +75m 9:07 / km

JWOC Training. back to Teisko (as Thursday morning) for another rtun around to see what we've learned over the past few days. I mostly learned that the little bits of tube that are used to mark the controls are very hared to see - spent a lot of time being frustrated in the circle.
C • Great qual from Paul! 2

Saturday Jul 8, 2017 #

11 AM

Run - Orienteering 24:43 intensity: (3:10 @2) + (21:33 @3) 3.14 km (7:53 / km) +72m 7:04 / km
shoes: VJ Supra 14

JWOC Model. Nice bit of forest, well mixed. Taking it steady, under 9mpk but still nowhere near race pace.
12 PM

Run - Orienteering 26:31 intensity: (16:31 @1) + (5:00 @2) + (5:00 @3) 2.65 km (10:00 / km) +35m 9:23 / km
shoes: VJ Supra 14

Bit of an explore of the terrain with Paul and Toni.

Friday Jul 7, 2017 #

10 AM

Run - Orienteering 1:05:40 intensity: (30:00 @1) + (30:00 @2) + (5:40 @3) 5.2 km (12:37 / km) +54m 12:00 / km
shoes: VJ Supra 14

JWOC Training. Shadowed Conall around, explaining simplification and what features to pick out. Lovely bit of forest.
11 AM

Run - Orienteering 28:19 [3] 3.24 km (8:44 / km) +47m 8:08 / km
shoes: VJ Supra 14

JWOC Training. Loop on my own. Really enjoyed this, very tricky and some lovely features. One stupid mistake. Must use compass - ALWAYS!

Thursday Jul 6, 2017 #

1 PM

Run - Orienteering 1:04:11 intensity: (30:00 @2) + (34:11 @3) 7.21 km (8:54 / km) +138m 8:08 / km
shoes: VJ Supra 14

JWOC training. Not run in Finland since the WOC relay in 2001... Maps have changed since then,far too many contour features with the majority of hills and knolls being less than 1m high - no wonder so many form lines are used. Rough navigation was okay but only at a slow speed but took some time to adjust to getting the controls right on. Good and useful session.
3 PM

Run - Orienteering 46:04 intensity: (20:00 @2) + (26:04 @3) 4.66 km (9:54 / km) +96m 8:58 / km
shoes: VJ Supra 14

JWOC training with Paul P. Much more open and cleaner area than this morning and he was moving well, so my tired legs (presumably from last weekend still?) struggled to keep up at times, especially as he was moving very nicely trough the terrain.

Wednesday Jul 5, 2017 #

Event: Cardiff Park Series 5
 
10 AM

Walk 15:00 [1] 0.8 km (18:45 / km)

Walk to the bus with my bag (not really training but all I can count today). But good to give the calf a rest as well.

Tuesday Jul 4, 2017 #

7 AM

Bike - Road 29:47 [3] 12.85 km (2:19 / km) +26m 2:18 / km

IW. Nice to be back on the SS. Made it to work just in time to miss a big shower.
4 PM

Bike - Road 29:28 [3] 12.64 km (2:20 / km) +46m 2:17 / km

HFW. Trying hard to made it back for MDC. Sub 30 twice in a day. Calf grand on the bike.
6 PM

Run - Trail 1:02:52 intensity: (20:00 @1) + (25:00 @2) + (15:00 @3) + (2:52 @4) 9.0 km (6:59 / km) +420m 5:40 / km
shoes: Salomon Fellraiser 2017 (blue)

Neuadd skyline with MDC, only I didn't make it as the calf was very unhappy. Okay going up hill but couldn't stride at all, so dropped back down as soon as we got to the top. Stent some time using stones as massage tools and it made a big difference, manged to get a bit of a run in after that.

Monday Jul 3, 2017 #

2 PM

Run - Trail 1:06:00 intensity: (6:00 @1) + (40:00 @2) + (15:00 @3) + (5:00 @4) 11.25 km (5:52 / km) +255m 5:16 / km
shoes: Salomon Fellraiser 2017 (blue)

Late lunch time run in the FoD after a site visit in Gloucester. Had no idea where I started and consequently got completely lost (there waerre two extra main roads that I didn't account for...). Started running the wrong way down one of these only to luckily recognise a sign that I'd seen earlier from the opposite side... Right calf started hurting after about 40 minutes (GPS died after 15 minutes).
7 PM

Bike - Road 36:28 [1] 8.51 km (4:17 / km) +71m 4:07 / km

Easy evening ride with Nicky out to Penarth for an ice-cream - she's a bit frustrated at not being able to run at the moment.
8 PM

Bike - Road 48:51 [1] 10.96 km (4:27 / km) +67m 4:19 / km

Back from Penarth. Lovely evening.

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