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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jun 6:

activity # timemileskm+m
  Run - Trail 5 2:30:46 13.64(11:03) 21.96(6:52) 676
  Run - Orienteering2 2:16:33 10.67(12:48) 17.18(7:57) 555
  Walk2 1:31:46 3.91 6.29 176
  Strength exercises1 11:03 0.07(2:36:00) 0.11(1:36:56)
  Total10 6:30:08 28.29 45.54 1407
  [1-5]10 6:23:00

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Sunday Jun 6 #

10 AM

Run - Trail warm up/down 11:51 intensity: (11 @0) + (38 @1) + (52 @2) + (5:30 @3) + (4:27 @4) + (13 @5) 1.46 km (8:07 / km) +83m 6:20 / km
ahr:140 max:175 shoes: VJ Falcon 2018

To the start - quite a big hill - and then back and forth in the start field wating for my 30 minutes call up to elapse. A bit stiff to get moving but feeling okay once a bit warm. Another lovely day.
11 AM

Run - Orienteering 1:25:39 intensity: (16 @0) + (13 @1) + (1:22 @2) + (6:28 @3) + (58:17 @4) + (19:03 @5) 11.63 km (7:22 / km) +317m 6:29 / km
ahr:154 max:181 shoes: VJ Falcon 2018

Northern Champs, High Dam, M35, 9.6km, 360m, 27 Controls.
Was disappointed when I entered that there were no more starts left in elite, but very happy today that I wasn't running on a 15k map! Course felt short and had no issues with the distance or terrain, but just couldn't get beyond a plod - some speed work and lactic threshold work required.

Some odd planning with long legs to crossing points, but otherwise a lot of fun and thoroughly enjoyed being out in fabulous terrain again. No real mistakes, though didn't pick great lines in a few places, though it did help being able to read (most) of the detail on the map.

http://obasen.orientering.se/winsplits/online/en/d...
https://www.mdoc.routegadget.co.uk/rg2/#329&co...
12 PM

Run - Trail warm up/down 6:26 intensity: (1:08 @1) + (3:44 @2) + (1:34 @3) 0.95 km (6:45 / km) +16m 6:13 / km
ahr:123 max:140 shoes: VJ Falcon 2018

Saturday Jun 5 #

11 AM

Run - Trail warm up/down 12:13 intensity: (31 @0) + (4:08 @1) + (5:28 @2) + (1:42 @3) + (24 @4) 1.78 km (6:51 / km) +41m 6:09 / km
ahr:115 max:153 shoes: VJ Falcon 2018

Warm up. Feeling grand, don't think i have too much of last weekend left in my legs. beautiful sunny day and so nice to be back in the Lakes.
12 PM

Run - Orienteering race 50:54 intensity: (4 @0) + (28 @1) + (31 @2) + (8:27 @3) + (26:58 @4) + (14:26 @5) 5.54 km (9:11 / km) +238m 7:34 / km
ahr:153 max:181 shoes: VJ Falcon 2018

BOC Middle, Summer House Knott, M21E, 4.8km, 295m, 22 controls.
This didn't really go to plan, not that I actually had a plan, but it was super enjoyable and so, so much fun to be doing some proper orienteering.
Quite a few issues, but the main was one was that I couldn't read the map! Know my eyesight has been deteriorating, but this really emphasised it, couldn't tell paths from ruined walls, even when stopped and couldn't really see any of the finer detail, so ended up with a lot of rough nav and looking around a bit! Not a great strategy and unsurprisingly, one that didn't work all that well - dappled sunlight through the trees not helping either.

Lost a few minutes on a couple of controls, but the biggest time loss was probably the lack of flow and any speed, though I had enough strength. However, as I completely failed to visit #8 it didn't make a difference anyway! But I did have fun and finished feeling like I wanted to do more.
https://www.lakeland-orienteering.org.uk/events/20...

Friday Jun 4 #

Walk 20:00 [1]

Several km of walking for a site visit, which i didn't GPS. Thereafter a long, and much slower than i was expecting, drive to the Lakes. had been hoping to be a bit earlier so I could get out for a short trot, but by the time I made it there food was the priority.

Thursday Jun 3 #

12 PM

Run - Trail 31:46 intensity: (23 @1) + (9:09 @2) + (15:56 @3) + (6:18 @4) 5.58 km (5:41 / km) +128m 5:06 / km
ahr:136 max:159 shoes: Salomon Trailster 2

Nice and easy lunch time run, things starting to dry up nicely already after such a wet period. Les feeling okay but not wanting to put additional effort in.

Wednesday Jun 2 #

11 PM

Strength exercises 11:03 intensity: (5:50 @0) + (5:13 @1) 0.11 km (1:36:56 / km)
ahr:83 max:113

Taking a rest week seriously and also had quite a lot to get sorted today, so just a quick strength session before bed today.

Tuesday Jun 1 #

6 PM

Run - Trail 1:28:30 intensity: (16 @0) + (5:12 @1) + (33:15 @2) + (39:26 @3) + (10:21 @4) 12.18 km (7:16 / km) +409m 6:13 / km
ahr:131 max:158 shoes: Salomon Trailster 2

MDC in the Silent Valley, Cwm. New place to run and a very nice one it was as well. The valley was nicely wooded with mature oak and beech with bluebells. Some nice trails but also quite steep in places. Ridgeline, which I have done before, was very empty. Glorious sunny and warm evening and enjoyed the unusually slow pace.

Monday May 31 #

3 PM

Walk 1:11:46 intensity: (1:11:09 @1) + (36 @2) + (1 @3) 6.29 km (11:25 / km) +176m 10:01 / km
ahr:87 max:127

Wander around Ty'n-y-Coed updating the map for the SWOC event in a coiple of weeks. Lots of new bike paths since the start of lockdown, added most of them...

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