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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jan 19, 2020:

activity # timemileskm+m
  Bike - Road9 4:39:18 69.42(4:01) 111.72(2:30) 280
  Run - Orienteering3 2:51:11 18.75(9:08) 30.17(5:40) 631
  Run - Trail 5 2:41:16 15.02(10:44) 24.18(6:40) 781
  Climbing1 40:00
  Strength exercises2 22:15
  Total19 11:14:00 103.19 166.07 1692
  [1-5]19 11:05:27

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Sunday Jan 19, 2020 #

10 AM

Run - Trail warm up/down 11:36 intensity: (6:36 @1) + (3:18 @2) + (1:36 @3) + (6 @4) 1.97 km (5:54 / km) +47m 5:16 / km
ahr:119 max:154 shoes: VJ Supra 2018

Warm up around the football pitch with Matt and Mark. Feeling reasonably okay. Lovely but very cool morning.
11 AM

Run - Orienteering race 1:15:56 intensity: (34 @0) + (5 @1) + (1:40 @2) + (31:53 @3) + (37:16 @4) + (4:28 @5) 12.68 km (5:59 / km) +400m 5:10 / km
ahr:150 max:175 shoes: VJ Supra 2018

NGOC 50th anniversary, long, Lightning Tree Hill, 10.km.
Proper old school classic this with few controls and plenty of long legs, enjoyable but not to my strengths. Again, quads tight and no power on the climbs, but otherwise happy with movement, but just have to accept that I'm getting slower as I get older! A couple of small misses and scrappy in places, maybe 2 minutes or so. Excellent runs from Matt and Matt but all of us owned by Ben (62 mins) and Meg (70 mins) again today.

Saturday Jan 18, 2020 #

Event: Open Training Camp, Glendalough
 
11 AM

Run - Trail warm up/down 19:24 intensity: (15 @0) + (4:48 @1) + (7:40 @2) + (3:45 @3) + (2:56 @4) 2.91 km (6:39 / km) +142m 5:21 / km
ahr:130 max:160 shoes: VJ Supra 14

Warm up, following whatever paths I found.
12 PM

Run - Orienteering race 34:23 intensity: (26 @1) + (2:32 @2) + (15:56 @3) + (15:15 @4) + (14 @5) 4.74 km (7:15 / km) +169m 6:10 / km
ahr:147 max:168 shoes: VJ Supra 14

NGOC 50th anniversary event, Middle, 4.1km.
Map felt as old as the club and if it hadn't been updated in that time! Somewhat short course (Ben won in 26 minus!) but it used the better bits of the area and the only vegetation issues were the un-mapped bits. Pretty clean and running okay, but not strongly and couldn't get any power on the hills. Stunning day.

Run - Trail warm up/down 4:44 intensity: (13 @0) + (38 @1) + (1:02 @2) + (53 @3) + (40 @4) + (1:18 @5) 0.71 km (6:37 / km)
ahr:141 max:172 shoes: VJ Supra 14

Finish to download and back to the car. Enough. Shoes falling apart after nearly 1000km of O, may they RIP.

Friday Jan 17, 2020 #

1 PM

Run - Trail 43:18 intensity: (2:01 @1) + (7:58 @2) + (11:56 @3) + (15:20 @4) + (6:03 @5) 6.62 km (6:33 / km) +228m 5:35 / km
ahr:147 max:177 shoes: La Sportiva Crosslite (5)

Timed it perfectly to can caught in a shower, and a cold one it was a well. Kept it easy and in stayed in the woods to shelter a bit. Don't know why my heart rate has come up so high as I wasn't put much effort in.
7 PM

Climbing 40:00 [1]

Spot wit Mark, Matt and Matt. Much, much better than last week though still some improvement needed.

Thursday Jan 16, 2020 #

7 AM

Bike - Road 34:42 intensity: (15:00 @1) + (19:33 @2) + (9 @3) 12.94 km (2:41 / km) +20m 2:40 / km
ahr:122 max:138

IW. Nice morning and good sunrise - starting to feel a bit brighter. Very quite until half way, then picked up a lot. Bit of wind which was a pain starting.
5 PM

Bike - Road 34:27 intensity: (37 @0) + (29:10 @1) + (4:40 @2) 12.9 km (2:40 / km) +55m 2:37 / km
ahr:113 max:133

HFW. Promised rain wasn't around so I was overdressed.
6 PM

Strength exercises 13:15 intensity: (3:23 @0) + (9:52 @1)
ahr:95 max:114

Well done me!

Wednesday Jan 15, 2020 #

7 AM

Bike - Road 32:25 intensity: (1:37 @0) + (20:20 @1) + (3:17 @2) + (6:52 @3) + (19 @4) 12.98 km (2:30 / km) +21m 2:29 / km
ahr:116 max:155

IW. Not a bad morning at all and a lot busier for it as well.
6 PM

Bike - Road 20:59 intensity: (2 @0) + (5:43 @1) + (15:04 @2) + (10 @3) 7.5 km (2:48 / km) +16m 2:46 / km
ahr:122 max:135

Work to O. Cooler than I was expecting and also attempting to rain.
7 PM

Run - Orienteering 1:00:52 intensity: (23 @0) + (57 @1) + (5:13 @2) + (18:35 @3) + (35:44 @4) 12.75 km (4:46 / km) +63m 4:39 / km
ahr:148 max:164 shoes: Asics Adventurer (Blue)

SWOC Maprun, Whitchurch.
Bit of a fail with the app, think it started and registered the first control, but then doesn't appear to have recorded anything until the finish (and even then, a minute late). However, that's hardly the point, I actually quite enjoyed running around the streets, even when it rained a bit and was pleased with how I was running at the end. Quite a difficult course as there was no way to get near clearing it and there were few obvious routes.
8 PM

Bike - Road 18:14 intensity: (1 @0) + (5:28 @1) + (12:45 @2) 6.81 km (2:41 / km) +37m 2:36 / km
ahr:121 max:133

Home from O. Wasn't looking forward to this but it was a nice enough evening and it probably did the legs some good.

Tuesday Jan 14, 2020 #

7 AM

Bike - Road 35:05 intensity: (10 @0) + (6:00 @1) + (28:15 @2) + (40 @3) 12.95 km (2:43 / km) +22m 2:41 / km
ahr:123 max:137

IW. Not a bad morning but much worse due later today (again), so gave the jacket its first outing. Bit warm for this morning, but as I was going slow that was okay.
5 PM

Bike - Road 34:14 intensity: (3:33 @1) + (27:55 @2) + (2:46 @3) 12.74 km (2:41 / km) +44m 2:38 / km
ahr:125 max:144

HFW. Was expecting Brendan to provide a lot of unpleasantness, but it was grand and I was actually far too cosy in the new coat again. Need it to get with winter and cool down a bit!
6 PM

Run - Trail 1:22:14 intensity: (38 @0) + (5:48 @1) + (29:50 @2) + (32:37 @3) + (13:20 @4) + (1 @5) 11.96 km (6:52 / km) +364m 5:58 / km
ahr:136 max:165 shoes: La Sportiva Crosslite (5)

MDC run from HQ, 15 of us out this evening so divided into two groups, which worked well as our group hardly paused at all. Super muddy and slippery, but also good fun. Wet without really being wet and only really windy on the tops. Took a while to get going, felt good for a while and then my quads really tightened up on the last few climbs. Good evening though.

Monday Jan 13, 2020 #

7 AM

Bike - Road 35:39 intensity: (40 @0) + (15:15 @1) + (19:03 @2) + (41 @3) 13.07 km (2:44 / km) +23m 2:42 / km
ahr:119 max:137

IW. Had a long battle to try and change my knackered rear cassette last night but had to give up. Feeling a bit better now tightened up though, just still struggling with the gearing. otherwise a grand morning, though surprisingly dark leaving considering the sky was clear.
5 PM

Bike - Road 33:33 intensity: (3:02 @1) + (27:17 @2) + (3:14 @3) 19.83 km (1:42 / km) +41m 1:40 / km
ahr:127 max:146

HFW. Not a nice evening but lucky to miss the heavy rain and the wind wasn't too much of a problem either. Fewer about than this morning.
6 PM

Strength exercises 9:00 [2]

Session #2 - hope I can keep this up.

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