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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jun 5, 2018:

activity # timemileskm+m
  Run - Orienteering5 8:15:12 22.31(22:12) 35.9(13:48) 1292
  Bike - Road6 3:13:33 48.02(4:02) 77.28(2:30) 325
  Run - Terrain2 1:45:22 9.31(11:19) 14.99(7:02) 747
  Run - Trail 3 1:16:17 7.54(10:07) 12.14(6:17) 283
  Walk2 29:35 1.89(15:38) 3.04(9:43) 185
  Adventure race1 1 2.49() 4.0()
  Total18 15:00:00 91.56(9:50) 147.36(6:06) 2832
  [1-5]17 14:13:11

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Tuesday Jun 5, 2018 #

7 AM

Bike - Road 32:46 intensity: (1 @0) + (23:51 @1) + (8:54 @2) 12.96 km (2:32 / km) +42m 2:29 / km
ahr:115 max:130

IW. Almost sunny but surprisingly cool. Taking it very easy.
4 PM

Bike - Road 29:58 intensity: (31 @0) + (4:13 @1) + (17:40 @2) + (7:11 @3) + (23 @4) 12.61 km (2:23 / km) +50m 2:20 / km
ahr:128 max:153

HFW. Got a nice draft of a big lad from Blackweir undil the hill in Tongwynlais (where he inexplicably slowed).
6 PM

Run - Terrain 1:19:11 intensity: (43 @0) + (11:12 @1) + (21:28 @2) + (23:47 @3) + (15:52 @4) + (6:09 @5) 12.75 km (6:13 / km) +418m 5:20 / km
ahr:138 max:174 shoes: Salomon Fellraiser 2018 (blk)

MDC run around Mynydd Bedwellte. Not expecting much from this but actually really enjoyed it. Lovely evening, a bit of high cloud kept the sun away but it was great running conditions. Felt pretty good on the climbs and put a good effort in on the last one.

Monday Jun 4, 2018 #

9 AM

Run - Trail warm up/down 19:34 intensity: (24 @0) + (6:20 @1) + (7:15 @2) + (4:41 @3) + (45 @4) + (9 @5) 2.65 km (7:24 / km) +41m 6:52 / km
ahr:125 max:169 shoes: VJ Supra 2018

Run - Orienteering race 1:05:28 intensity: (3 @0) + (18 @1) + (1:08 @2) + (16:43 @3) + (42:56 @4) + (4:20 @5) 9.55 km (6:52 / km) +197m 6:13 / km
ahr:153 max:182 shoes: VJ Supra 2018

Shamrock O-Ringen, Day 3, Tir na Spideoge.
Did I enjoy this! so great to be running at home when the terrain was in excellent condition and the sun was out. Had forgotten how much I like running here, though it wasn't as difficult as I was expecting - 10k maps or am I better than I used to be? Nothing much in the way of mistakes but my quads were a major handicap, preventing me getting anything like the best out f my legs. Hope that I don't have to wait so many years before I race here again (Don't think I've done a competitive race here since the JHI in '91...).
7 PM

Adventure race 1 [0] 4.0 km ( / km)
ahr:69 max:98

A bit of fun on the boat (moving much quicker than I was expecting)

1 - Splits

Sunday Jun 3, 2018 #

10 AM

Walk 17:59 intensity: (1 @0) + (9:20 @1) + (7:13 @2) + (1:25 @3) 1.04 km (17:15 / km) +181m 9:14 / km
ahr:117 max:142

Up to the start to take a notice up about a wrong description. Hill not half so bad when you haven't already spent 3 hours on the mountain, done a run and carrying a load of controls and canes.
11 AM

Walk 11:36 intensity: (5:53 @0) + (5:16 @1) + (27 @2) 2.0 km (5:48 / km) +4m 5:44 / km
ahr:63 max:126

Back down the hill. Nice in the sunshine.

Saturday Jun 2, 2018 #

Event: Shamrock O-Ringen
 
1 PM

Run - Terrain warm up/down 26:11 intensity: (3:31 @0) + (4:06 @1) + (11:24 @2) + (4:12 @3) + (2:58 @4) 2.24 km (11:42 / km) +329m 6:44 / km
ahr:122 max:163 shoes: VJ Supra 2018

Tough warm up. Had to walk a bit in the rough terrain.
2 PM

Run - Orienteering race 42:11 intensity: (18 @1) + (25 @2) + (11:37 @3) + (29:44 @4) + (7 @5) 6.87 km (6:08 / km) +195m 5:22 / km
ahr:153 max:166 shoes: VJ Supra 2018

Shamrock O-Ringen Day 1. As expected, Bernard had removed most of the detail from the map so the orienteering was very straightforward. Terrain was in fabulous condition, the sun was out, and I really enjoyed it. Just like IOC, my quads really didn't like the soft ground so I never got moving. But just great to be orienteering in this terrain again.
3 PM

Run - Trail warm up/down 17:28 intensity: (4:50 @0) + (1:24 @1) + (3:02 @2) + (6:20 @3) + (1:52 @4) 1.45 km (12:05 / km)
ahr:119 max:157 shoes: VJ Supra 2018

Easy down the hill chatting with Dooby.

Friday Jun 1, 2018 #

Event: Pre-Shamrock Urban Sprint-O, Killarney
 
10 AM

Run - Trail 39:15 intensity: (20 @1) + (10:58 @2) + (10:25 @3) + (17:27 @4) + (5 @5) 8.05 km (4:53 / km) +242m 4:14 / km
ahr:144 max:167 shoes: Asics trail (orange)

Wee run on forest roads at the county bounds with Robrunner. New 5km PB according to my watch. Nice to run somewhere new but not all that exciting.
12 PM

Run - Orienteering 2:50:20 intensity: (17:58 @0) + (1:59:08 @1) + (30:52 @2) + (2:19 @3) + (3 @4) 8.65 km (19:42 / km) +379m 16:10 / km
ahr:107 max:155 shoes: VJ Supra 2018

Hanging controls. Mountain in amazing condition; grass just startig to grow and very dry.
3 PM

Run - Orienteering 31:16 intensity: (21 @0) + (22:18 @1) + (6:46 @2) + (46 @3) + (59 @4) + (6 @5) 1.71 km (18:18 / km) +70m 15:11 / km
ahr:114 max:167 shoes: VJ Supra 2018

Second loop hanging controls while waiting for Sharon and Ted to come back. Very hot and thirsty.
4 PM

Run - Orienteering 3:05:57 intensity: (11:04 @0) + (2:06:16 @1) + (37:46 @2) + (10:05 @3) + (45 @4) + (1 @5) 9.13 km (20:22 / km) +451m 16:20 / km
ahr:111 max:166 shoes: VJ Supra 2018

Hanging the last bunch of controls. Completely knackered and dehydrated by the end. Glad to be done and thankful that it didn't rain all day. Think (hope) that everyone is going to enjoy this (once they get to the start...)

Thursday May 31, 2018 #

7 AM

Bike - Road 33:00 intensity: (9 @0) + (18:05 @1) + (13:20 @2) + (1:26 @3) 12.94 km (2:33 / km) +71m 2:29 / km
ahr:119 max:140

IW. Warmest morning yet, glad to be on the bike.
12 PM

Bike - Road 31:52 intensity: (48 @0) + (6:08 @1) + (21:25 @2) + (2:55 @3) + (36 @4) 12.93 km (2:28 / km) +50m 2:25 / km
ahr:124 max:155

HFW. Made it out work before the promised thunderstorms. Still very muggy.

Wednesday May 30, 2018 #

7 AM

Bike - Road 34:22 intensity: (1 @0) + (25:30 @1) + (8:51 @2) 12.92 km (2:40 / km) +63m 2:36 / km
ahr:117 max:125

IW. Woke to the sound of rain, wasn't expecting that. Still pretty mild and the rain eased so the cycle in was grand. Record low of cyclist spottings for the stretch to Western Avenue - others must have been expecting the rain.
5 PM

Bike - Road 31:35 intensity: (30 @0) + (15:00 @1) + (15:02 @2) + (1:03 @3) 12.93 km (2:27 / km) +49m 2:24 / km
ahr:118 max:139

HFW. Feeling like a tootle but actually not all that slow. Swarms of flies means keeping the mouth shut is an absolute necessity.

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