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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Oct 21, 2019:

activity # timemileskm+m
  Bike - Road8 4:25:56 64.11(4:09) 103.17(2:35) 164
  Run - Trail 4 2:59:17 18.76(9:34) 30.19(5:56) 657
  Run - Orienteering2 1:37:03 10.45(9:17) 16.81(5:46) 296
  Run - Fell race1 1:29:28 8.51(10:31) 13.69(6:32) 615
  Total15 10:31:44 101.82(6:12) 163.87(3:51) 1732
  [1-5]15 10:27:54

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Monday Oct 21, 2019 #

7 AM

Bike - Road 33:03 intensity: (18:00 @2) + (15:03 @3) 12.93 km (2:33 / km) +23m 2:32 / km

IW. Nice and easy. Nice morning.
6 PM

Bike - Road 34:50 intensity: (20:00 @2) + (14:50 @3) 12.8 km (2:43 / km) +39m 2:41 / km

HFW. Just as easy as this morning. Nice evening.

Sunday Oct 20, 2019 #

Event: BMBO Event 9 - The Lower Wye Valley
 
Event: Compass sport cup final
 
12 PM

Run - Trail 18:00 intensity: (2:00 @1) + (8:00 @2) + (6:00 @3) + (2:00 @4) 3.24 km (5:34 / km) +95m 4:51 / km
shoes: VJ Supra 2018

A lot of shuffling to try and get the legs to turn over. Some success.
1 PM

Run - Orienteering race 59:00 intensity: (15:00 @3) + (35:00 @4) + (9:00 @5) 9.48 km (6:13 / km) +232m 5:33 / km
shoes: VJ Supra 2018

CompassSport Cup Final, Pippingford Park, M45, Course 2, 8.4km.
A bit of a trudge as I only had one gear, was slightly better than I feared but was still way off. Plan was to be clean to compensate but messed that up by making a parallel error at #5 and finding a control where I was expecting it (fortunately checked my codes).

Lots of issues with vegetation on the map, no idea why the copious amounts of head high bracken wasn't mapped, which made a lot of it a bit of a lottery, but also couldn't see most of the 'distinct' veg changes and then spent some time searching around unmapped thickets for the one that was mapped...

Dead towards the end and happy not to be doing a longer course - took more than twice the winners time on the run in! However, I did enough to be a counter (even if I was well beaten by Dave and Roger) and FVO did well enough to regain the title.
https://www.mvoc.routegadget.co.uk/rg2/#73&cou...

Saturday Oct 19, 2019 #

12 PM

Run - Trail warm up/down 26:43 intensity: (10:00 @2) + (10:00 @3) + (6:43 @4) 4.5 km (5:57 / km) +202m 4:51 / km
shoes: VJ Falcons 2017

Long warm up, didn't see anyone else warming up at all. Slow up the hill, letting the legs get into it. Much better than yesterday.
1 PM

Run - Fell race race 1:29:28 intensity: (10:00 @2) + (25:00 @3) + (45:00 @4) + (9:28 @5) 13.69 km (6:32 / km) +615m 5:20 / km
shoes: VJ Supra 2018

FRA Relays, Ladybower, Leg 3 (nav) with Matt S.
Steady but not spectacular from Simon on first leg, strong second leg from Will and Matt OK put us out in about 65th I think. Tough first climb (lost a place) but not too long. No choice on the short leg to #2 where we discussed the options for the long leg to #3. Opted to go right around to the right, which I think was good as we must have passed teams that we never saw. Quads not happy with the steep climb out of the river (couldn't keep up with Kim), but got going okay in the rough terrain on top.
Decided against the contouring route out of #5 as it looked rough, so dropped and then went leg. Bit of extra climb but all on trail and then down hill through terrain, so think this was a good choice as well. Great terrain leg across to the final descent, which I really enjoyed. Legs hurting on the drop to the finish and had to hold back, but didn't lose too much time.
14 minutes down on the leaders, which was pretty good considering my condition and we pulled up 20 or so places (and were about 25th on the leg I think). Matt had a bit more in his legs (especially on the climbs), but he was nice enough to wait for me. Team finished 45th (and just ahead of Mynydd Du!).

Friday Oct 18, 2019 #

4 PM

Run - Trail 1:06:21 intensity: (13 @0) + (5:33 @1) + (15:58 @2) + (31:47 @3) + (12:31 @4) + (19 @5) 10.96 km (6:03 / km) +223m 5:30 / km
ahr:138 max:168 shoes: Salomon Fellraiser 2019 (aqua)

With Matt S along Derwent Edge to Back Tor to have a peek over tomorrow's terrain and we weren't allowed to recce it. Legs were truly horrible, really struggled at this pace. Not along feeling horrible but quads also sore from Wednesday. Will need a long warm up and plenty of stretching tomorrow. Really nice to be back on some old routes.

Thursday Oct 17, 2019 #

7 AM

Bike - Road 32:55 intensity: (32 @0) + (9:31 @1) + (21:47 @2) + (1:05 @3) 12.96 km (2:32 / km) +10m 2:32 / km
ahr:123 max:140

IW. Busy, bit still not as busy as the start of the week.
5 PM

Bike - Road 33:12 intensity: (1 @0) + (22:05 @1) + (10:17 @2) + (49 @3) 12.89 km (2:34 / km) +21m 2:33 / km
ahr:118 max:145

HFW. Taking it easy to try and save some energy. Legs not great though.

Wednesday Oct 16, 2019 #

7 AM

Bike - Road 32:59 intensity: (2:12 @0) + (15:14 @1) + (14:07 @2) + (1:26 @3) 12.97 km (2:33 / km) +13m 2:32 / km
ahr:117 max:148

IW. Trail been swept again, hope this regularity is kept up over the winter. Legs not interested. Nice morning but fewer cyclists than the past few days.
5 PM

Bike - Road 32:58 intensity: (1 @0) + (7:28 @1) + (17:19 @2) + (7:52 @3) + (18 @4) 12.85 km (2:34 / km) +22m 2:33 / km
ahr:127 max:153

HFW. Nice evening. Legs had one speed and that was the speed that I went at. Pretty busy.
7 PM

Run - Orienteering 38:03 intensity: (3 @0) + (2:25 @1) + (18:15 @2) + (11:26 @3) + (5:54 @4) 7.33 km (5:11 / km) +64m 4:58 / km
ahr:135 max:164 shoes: Asics GT 2000

Run around Fairwater and Danefield while everyone else was doing Street O. Been so long since I ran the trails in this area. Quads remembered that they didn't like roads after about 25 minutes. Ran though controls but forgot to take anything to hold my phone so couldn't try the MapRun app.

Tuesday Oct 15, 2019 #

7 AM

Bike - Road 33:26 intensity: (12:38 @1) + (17:55 @2) + (2:28 @3) + (7 @4) + (18 @5) 12.99 km (2:34 / km) +11m 2:34 / km
ahr:123 max:171

IW. Nice morning and very busy, rarely seen it so, surprising as it's not the best forecast. Feeling okay.
5 PM

Bike - Road 32:33 intensity: (28 @0) + (3:31 @1) + (15:13 @2) + (12:45 @3) + (36 @4) 12.79 km (2:33 / km) +25m 2:31 / km
ahr:131 max:152

HFW. Slow progress with just enough wind to be annoying. Not as busy as this morning but still saw about 160 cyclists over the cycles - maybe 50 more than I would expect at this time of year.
6 PM

Run - Trail 1:08:13 intensity: (20 @0) + (7:43 @1) + (17:11 @2) + (30:18 @3) + (11:26 @4) + (1:15 @5) 11.49 km (5:56 / km) +137m 5:36 / km
ahr:137 max:178 shoes: Salomon Fellraiser 2019 (aqua)

MDC from St Brides. Legs actually feeling quite good, at least up to certain level, but trying to hold back as don't want to suffer on Saturday and Sunday. Great evening for a run, the breeze coming off the sea was almost warm!

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