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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Aug 11:

activity # timemileskm+m
  Road bike3 6:41:43 103.44(3:53) 166.46(2:25) 2776
  Trail run6 3:51:25 19.72(11:44) 31.74(7:18) 1076
  Orienteering4 2:52:03 15.64(11:00) 25.17(6:50) 454
  Total12 13:25:11 138.8(5:48) 223.37(3:36) 4306
  [1-5]12 13:13:50

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Sunday Aug 11 #

9 AM

Trail run warm up/down 18:34 intensity: (7 @0) + (5:26 @1) + (7:10 @2) + (4:16 @3) + (1:32 @4) + (3 @5) 2.45 km (7:35 / km) +36m 7:04 / km
ahr:127 max:167 shoes: VJ Falcon 2018

Another reasonable warm up. Still pretty warm and knee a bit battered. Also feeling the effects of two races yesterday.
10 AM

Orienteering race 1:14:02 intensity: (18 @0) + (34 @1) + (4:57 @2) + (29:14 @3) + (37:10 @4) + (1:49 @5) 9.73 km (7:37 / km) +212m 6:52 / km
ahr:149 max:185 shoes: VJ Falcon 2018

Karst Cup, Day 3, M40.
Completely different terrain today, lots of rough open grassland and semi-open scrub, making it quite physical. Together with another warm day it was too much for my body and I really struggled around this. Shame as it was the most interesting area and one I would usually enjoy racing in. Miles down today and thankful that I had the safe buffer on forth from yesterday! Won a beach mat.
4 PM

Trail run 2:00:32 intensity: (33 @0) + (20:51 @1) + (46:09 @2) + (35:50 @3) + (15:53 @4) + (1:16 @5) 15.02 km (8:02 / km) +719m 6:29 / km
ahr:132 max:172 shoes: Salomon Fellraiser 2019 (aqua)

Nip from the orienteering to the High Tatra's for a few days of hill running. Got there latter than planned so had to cut the run short - also took the wrong trail but that didn't matter as it was still a great place to run. All trails very stony making running very technical. Unfortunately didn't have enough light to make a summit but did have an enjoyable climb. Difficulty finding dinner so late on a Sunday evening - thank goodness for Tesco!

Saturday Aug 10 #

9 AM

Trail run warm up/down 19:29 intensity: (10 @0) + (3:07 @1) + (7:35 @2) + (7:59 @3) + (38 @4) 3.08 km (6:20 / km) +32m 6:01 / km
ahr:130 max:154 shoes: VJ Falcon 2018

A good warm up as wanting to try and run a bit harder and the knee was very stiff.

Orienteering race 27:33 intensity: (1 @0) + (25 @1) + (6 @2) + (1:51 @3) + (20:31 @4) + (4:39 @5) 3.92 km (7:02 / km) +78m 6:24 / km
ahr:159 max:172 shoes: VJ Falcon 2018

Karst Cup, Day 2, M40, Middle distance.
Tried much harder today, but legs not in racing condition and all their strength was gone towards the end. Again, lovely forest and a warm day, but coped okay. A few minutes down again despite putting a lot more effort it! Knee sore warming up but grand once running.
3 PM

Trail run warm up/down 8:06 intensity: (21 @0) + (3:02 @1) + (1:41 @2) + (3:02 @3) 1.06 km (7:40 / km) +3m 7:33 / km
ahr:122 max:149 shoes: Salomon Fellraiser 2019 (aqua)

Not much of a warm up as very warm and not too motivated for this.
4 PM

Orienteering race 15:40 intensity: (9 @0) + (18 @1) + (11 @2) + (1:15 @3) + (13:11 @4) + (36 @5) 3.34 km (4:41 / km) +21m 4:33 / km
ahr:154 max:169 shoes: Salomon Fellraiser 2019 (aqua)

Karst Cup, Day 2, M40, Sprint.
Urban sprint with quite a bit of compass type accommodation. Interesting enough and quite a few route choices, but didn't have the speed for this as was as far behind as I was this morning! Boyzone now well ahead and me in a relatively safe third.

Friday Aug 9 #

9 AM

Trail run warm up/down 8:16 intensity: (12 @0) + (3:46 @1) + (2:49 @2) + (1:29 @3) 1.26 km (6:34 / km) +19m 6:06 / km
ahr:122 max:146 shoes: VJ Falcon 2018

To the start. breathing hard compared to Boyzone!
10 AM

Orienteering race 54:48 intensity: (17 @0) + (28 @1) + (14 @2) + (5:09 @3) + (45:35 @4) + (3:05 @5) 8.19 km (6:42 / km) +143m 6:09 / km
ahr:156 max:169 shoes: VJ Falcon 2018

Karst Cup, Day 1, M40.
Quite a warm day and had no intention of trying to push hard after how drained I was in the heat last week. Took it steady and had a clean run, but not surprised to be well behind Boyzone. Forest was very clean and runable and not too difficult as long as you checked direction. Tripped half way around and wacked my left knee. Very enjoyable (knee soreness aside).

Thursday Aug 8 #

Note
(rest day)

A long day of travel - not speeded up by Boyzone driving off the wrong direction on the motorway!

Wednesday Aug 7 #

10 AM

Road bike 2:57:16 intensity: (41:32 @1) + (1:35:34 @2) + (38:57 @3) + (1:13 @4) 59.48 km (2:59 / km) +1756m 2:36 / km
ahr:127 max:152

Bike out to see FIonne and the kids (and Rick, Mary, Aishy and Jonny and kids). Strava a bit funny, but 1400m of this was one continuous climb. Taking it easy and enjoying some cooler weather. Nice little descent at the very end.
4 PM

Road bike 1:11:57 intensity: (15 @0) + (12:23 @1) + (26:12 @2) + (25:16 @3) + (7:47 @4) + (4 @5) 40.34 km (1:47 / km) +162m 1:45 / km
ahr:132 max:166

Back down via a stop at the lake in Puivert for some food with the Kendal's. Took a while to get moving but going okay at the end.

Tuesday Aug 6 #

2 PM

Road bike 2:32:30 intensity: (8:01 @0) + (1:03:26 @1) + (48:15 @2) + (32:48 @3) 66.64 km (2:17 / km) +858m 2:09 / km
ahr:119 max:148

Quite a bit of climb for what was essentially a downhill ride. Cooler up on the plateau and quite a bit of cloud cover, so temperature not so much of a problem. Stopped in Puivert for a break and to take on some fuel.

Monday Aug 5 #

4 PM

Trail run 56:28 intensity: (57 @0) + (2:21 @1) + (16:44 @2) + (15:04 @3) + (20:55 @4) + (27 @5) 8.88 km (6:21 / km) +267m 5:32 / km
ahr:140 max:166 shoes: Salomon Fellraiser 2019 (aqua)

Evening run but still very warm. Coped a little better than the past few days but still only made about 20 minutes at a slow pace before overheating. Really struggled on the climb up to Croux.

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