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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending May 6, 2018:

activity # timemileskm+m
  Bike - Road6 3:17:23 48.03(4:07) 77.3(2:33) 277
  Run - Orienteering3 2:40:52 14.43(11:09) 23.22(6:56) 767
  Run - Trail 2 1:55:22 8.85(13:02) 14.24(8:06) 398
  Run - Road 3 58:07 5.07(11:27) 8.16(7:07) 203
  Walk1 30:00 9.32(3:13) 15.0(2:00) 300
  Total12 9:21:44 85.7(6:33) 137.92(4:04) 1945

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MoTuWeThFrSaSu

Sunday May 6, 2018 #

12 PM

Run - Road warm up/down 20:00 [2] 2.8 km (7:09 / km) +166m 5:31 / km
shoes: VJ Supra 2018

Up to the start with roar. Lovely day to be in the hills.

Run - Orienteering race 1:46:30 intensity: (20:00 @3) + (1:20:00 @4) + (6:30 @5) 13.96 km (7:38 / km) +556m 6:22 / km
shoes: VJ Supra 2018

IOC Long, Tawnawully, M21E, 12.7km, 570m, 28 controls.

Great course, area and weather, so enjoyable to be out in it. Again, frustrating that my quads really limited my enjoyment of being in the terrain, although they were better than yesterday (although I can only blame myself for not maintaining them).

Technically steady, only real time loss was hesitating at #4 and stopping without seeing #14. A few other small hesitations and maybe not getting the best lines, but things that aren't avoidable really.

Terrain on top of the hill was fabulous, with plenty of bare rock to get you out of the soft peat and next to no vegetation. Last loop was hard, body was out of energy (left my gels in the hostel) and the terrain was soft.

Pushed as hard as I could but had no racing in me today, so very happy to be as close as I was to Nick and Paul (who both ad excellent weekends). A long was off where I was when we last ran here (2009 - 20 minutes quicker for less than 1km shorter), but I guess I am getting pretty old for this malarkey...

http://www.orienteering.ie/result2?oaction=moreRes...

Run - Road warm up/down 14:58 [1] 2.19 km (6:50 / km)
shoes: VJ Supra 2018

Back down to the car park, again with roar. Dehydrated and hungry more than tired.

Long Course 1 - Splits

Saturday May 5, 2018 #

3 PM

Run - Trail warm up/down 18:35 intensity: (15:35 @2) + (3:00 @3) 2.21 km (8:25 / km) +10m 8:14 / km
shoes: VJ Supra 2018

Run - Orienteering race 38:16 [5] 5.58 km (6:52 / km) +194m 5:51 / km
shoes: VJ Supra 2018

IOC Middle, Barnesmore West, M21E, 5.1km 200m, 18 controls.

Wow, this was physical. And easy. Lots of controls waving at you, just so tough to get to them. Quads were not at all happy and tightened up as soon as the course started climbing. Despite the easy nature I still had a few wobbles - being too high on #2, taking the wrong line and missing #7, and heading for the wrong gap to attack #12. Maybe a minute all in, so with the legs not working, just not at the races today. Frustrating, as I'd usually enjoy the toughness of this terrain (but not the planning). However, it's about time I started to get pushed off the podium in these races! (4th Irish).

http://www.orienteering.ie/result2?oaction=moreRes...

Run - Trail warm up/down 11:47 [1] 1.43 km (8:15 / km) +27m 7:32 / km
shoes: VJ Supra 2018


Middle 1 - Splits

Friday May 4, 2018 #

Event: Irish Orienteering Championships
 
6 PM

Run - Road warm up/down 12:27 [2] 1.54 km (8:06 / km) +12m 7:47 / km
shoes: Asics trail (orange)

Still after an early start and most of the day traveling.

Run - Orienteering race 16:06 intensity: (10:00 @3) + (5:00 @4) + (1:06 @5) 3.68 km (4:22 / km) +17m 4:17 / km
shoes: Asics trail (orange)

IOC Sprint. Sligo College.
Usual Sprint effort, enough to trot around and warm up and not mess up too much. Though I did get the wrong side of the fence for #3 (but the description was wrong) and got confused at another. Also put an effort in on one leg. Yet to check if it paid off with a decent split
http://www.orienteering.ie/result2?oaction=moreRes....
7 PM

Run - Road warm up/down 10:42 [1] 1.64 km (6:32 / km) +25m 6:04 / km
shoes: Asics trail (orange)

With PaulP and Roar. Decided not to see how slow I was against the traffic camera speed sensor.

Sprint Course 1 - Splits

Thursday May 3, 2018 #

7 AM

Bike - Road 33:10 [1] 12.96 km (2:34 / km) +39m 2:31 / km

IW. Cool but dry, taking it nice and easy (apart from a sprint on Corbett Road to make the traffic lights).
6 PM

Bike - Road 34:05 [1] 12.76 km (2:40 / km) +48m 2:37 / km

HFW. Still nice and easy and windy, surprised not to be slower.

Wednesday May 2, 2018 #

7 AM

Bike - Road 31:33 [2] 12.95 km (2:26 / km) +26m 2:25 / km

IW. Hammering it down.
5 PM

Bike - Road 36:21 [2] 12.69 km (2:52 / km) +73m 2:47 / km

HFW. Nice and sunny afternoon, but very windy. Stupid weather.

Tuesday May 1, 2018 #

7 AM

Bike - Road 31:06 intensity: (20:00 @2) + (11:06 @3) 13.26 km (2:21 / km) +28m 2:19 / km

IW. Quite a bit cooler than i was expecting, glad that I opted for both a jacket and gloves.
5 PM

Bike - Road 31:08 intensity: (20:00 @2) + (11:08 @3) 12.68 km (2:27 / km) +63m 2:24 / km

HFW. Was expecting a nice evening but it started raining as soon as I left work, not a lot but enough to make it look like it wasn't going to stop.
6 PM

Run - Trail 1:25:00 intensity: (20:00 @1) + (40:00 @2) + (20:00 @3) + (5:00 @4) 10.6 km (8:01 / km) +361m 6:51 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run at Morlais. Rain didn't stop and got quite cold during this, partly as the pace was slow (which I didn't mind) and partly because I only had alight coat on (which got very wet). Nice route however. Got passed (twice!) by Rcro going down hill!!!

Monday Apr 30, 2018 #

11 AM

Walk 30:00 [1] 15.0 km (2:00 / km) +300m 1:49 / km

Around Langsett Reservoir (twice) as part of a survey for work (out about 6 hours). No time for anything more. Lovely day to be out in the hills.

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