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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jan 21:

activity # timemileskm+m
  Trail run3 4:09:36 27.77(8:59) 44.7(5:35) 378
  Road bike6 3:43:30 50.11(4:28) 80.64(2:46) 292
  Orienteering3 2:51:14 16.42(10:26) 26.43(6:29) 613
  walk1 1:04:48 6.47(10:01) 10.41(6:14) 178
  Climbing1 45:00
  Total14 12:34:08 100.77 162.18 1461

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Sunday Jan 21 #

11 AM

walk 1:04:48 intensity: (52:00 @1) + (12:48 @2) 10.41 km (6:14 / km) +178m 5:44 / km
shoes: Salomon Fellraiser 2017 (blue)

Walk in the FoD with Nicky, was going to be a run but she wasn't feeling great so it turned into a walk after a couple of km. Very cold rain most of the way, difficult to stay warm despite lots of layers (walking as a contingency plan was made before the start).

Saturday Jan 20 #

9 AM

Orienteering 40:00 [1] 3.96 km (10:06 / km) +146m 8:31 / km
shoes: VJ Falcons 14

Putting out controls on the Yellow and Orange course for Mark and Alice. Cold and wet.
10 AM

Orienteering 16:20 [3] 1.89 km (8:38 / km) +45m 7:43 / km
shoes: VJ Falcons 14

Compass training exercise to try and warm up and get the legs moving after yesterday.

Orienteering race 53:48 [4] 7.12 km (7:33 / km) +211m 6:35 / km
shoes: VJ Falcons 14

SWOC local, Draethen, Blue.
Enjoyed the course and the wet and slippery forest but wasn't able to move very quickly. A couple of misses in the mining area to the north but otherwise only caught out by an un-mapped distinct tree. Like this are, need to try running hard here some day (today was not going to be that day).
11 AM

Trail run warm up/down 3:23 [1] 0.6 km (5:37 / km)
shoes: VJ Falcons 14

Trot back down to the car. Suddenly much harder to move after stopping orienteering.

Friday Jan 19 #

Climbing 45:00 [3]

At Spot with Richard, Mesh and Mark P. Climbing okay today and didn't feel too tired from this morning (but I was hungry).
11 AM

Trail run 2:45:43 [3] 32.56 km (5:05 / km) +28m 5:04 / km
shoes: Asics Gel Enduro 3

Ticking off another bit of the Coast Path. The coast bit, although pretty empty and flat was quite nice, the run back, which I hoped would have some trails, was just about all tarmac. Still, no harm to do something different for a change - one of the flattest runs that I've ever done. Also ticked off another Trig Point (which i was surprised to find).

Thursday Jan 18 #

7 AM

Road bike 33:01 [2] 12.99 km (2:33 / km) +33m 2:31 / km

IW. Nice morning, pretty light and a following wind.
8 PM

Road bike 37:25 [2] 12.75 km (2:56 / km) +55m 2:52 / km

HFW after a late evening. Fairly strong and cold headwind, almost regretted being in shorts. Light died just before home.

Wednesday Jan 17 #

7 PM

Orienteering race 1:01:06 [4] 13.45 km (4:32 / km) +211m 4:13 / km
shoes: Asics trail (orange)

SWOC Score, 60 minutes, Newport (ish). Tough course planned by rcro, but a very enjoyable one and I saw a lot of new places, plus I really enjoyed the hills. Weather wasn't so great, so the touch-free punching system was in operation (donate GPS track after). Happy enough with my route until I got 27 and 15 in the wrong order and got caught by a dead-end, lost a couple of minutes (which also put me late back). Legs feeling surprisingly good, even with no warm up or down.

Tuesday Jan 16 #

7 AM

Road bike 32:43 intensity: (25:00 @1) + (7:43 @2) 12.95 km (2:32 / km) +34m 2:30 / km

IW. Mostly light and surprisingly dry considering the rain during the night. Trees behind the garage have gone - that'd be the chainsaws that woke me in the night yet couldn't work out if it was a dream or not when I awoke.
5 PM

Road bike 35:44 intensity: (25:00 @1) + (10:44 @2) 12.8 km (2:48 / km) +67m 2:43 / km

HFW. Quite a stiff and cold headwind, made progress hard work.
6 PM

Trail run 1:20:30 intensity: (15:00 @1) + (30:00 @2) + (25:00 @3) + (10:00 @4) + (30 @5) 11.53 km (6:59 / km) +350m 6:04 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run from Ponty. Fun and quite young crowd out. Strong and very cold wind, even some snow in it later on. Very enjoyable route.

Monday Jan 15 #

7 AM

Road bike 34:37 intensity: (24:37 @1) + (10:00 @2) 12.99 km (2:40 / km) +29m 2:38 / km

IW. Hoping that the rain was going to have passed. It hadn't. Very wet but a pleasant following wind.
9 PM

Road bike 50:00 intensity: (35:00 @1) + (15:00 @2) 16.16 km (3:06 / km) +74m 3:02 / km

Work to P2C. Very wet, lots of red traffic lights.
P2C to Chapter. Wet, but not so bad, Chapter not quite where I thought...
Chapter to home. Didn't see another cyclist the whole way.

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