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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending May 30, 2015:

activity # timemileskm+m
  Bike - Road7 5:13:49 75.98(4:08) 122.28(2:34) 1123
  Run - Trail 5 4:04:47 22.35(10:57) 35.97(6:48) 1807
  Run - Orienteering2 1:22:22 8.34(9:52) 13.42(6:08) 419
  Total13 10:40:58 106.68(6:01) 171.68(3:44) 3349
  [1-5]13 10:23:40

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Saturday May 30, 2015 #

Event: Shamrock O-Ringen, Glengarriff Area
 
2 PM

Run - Trail warm up/down 19:10 intensity: (12 @0) + (3:42 @1) + (9:12 @2) + (5:22 @3) + (42 @4) 1.14 km (16:50 / km) +220m 8:34 / km
ahr:128 max:153 shoes: VJ Supra 14

Long walk up the steep hill into the mist.
3 PM

Run - Orienteering race 42:31 intensity: (20 @1) + (15 @2) + (16 @3) + (22:04 @4) + (19:36 @5) 6.98 km (6:06 / km) +195m 5:21 / km
ahr:163 max:174 shoes: VJ Supra 14

Shamrock O-Ringen, Day 1, Cobdubh South, M21E, 6.2km, 190m, 16 controls.

Full from a late lunch so started very slowly, not a bad thing as the mist was down and the map was somewhat over simplified. Deliberately went high for 2, 3 and 4 to be on the safe side, things were going well and lunch had digested a bit so decided to push on a bit... Not such a goof idea on the first downhill leg, promptly lost 2 minutes!

Pulled myself together and was much better to the finish (the mist cleared at #7), though I wasn't reading ahead very well. Pleased to be in the lead but disappointed with the mistake - though much bigger ones were made by others. Overall a very enjoyable course and the mountain was in excellent condition with short grass and was surprisingly dry.
4 PM

Run - Trail warm up/down 12:33 intensity: (5:16 @1) + (7:17 @2) 1.8 km (6:58 / km)
ahr:119 max:132 shoes: VJ Supra 14

Down the road to the car park.

1 - Splits

Friday May 29, 2015 #

Note
(rest day)

Off to the Shamrock!!!!
C • Enjoy! 3

Thursday May 28, 2015 #

7 AM

Bike - Road 29:36 intensity: (2 @0) + (2:17 @1) + (10:12 @2) + (17:05 @3) 13.01 km (2:16 / km) +39m 2:14 / km
ahr:134 max:147

IW. Sunny and lots of people about. Legs need a rest.
5 PM

Bike - Road 32:11 intensity: (42 @0) + (2:38 @1) + (18:39 @2) + (2:44 @3) + (3:18 @4) + (4:10 @5) 12.85 km (2:30 / km) +65m 2:27 / km
ahr:137 max:205

HFW. Wind in my face the whole way. Taking it easy.

Wednesday May 27, 2015 #

7 AM

Bike - Road 30:12 intensity: (17 @0) + (6:59 @1) + (15:12 @2) + (7:44 @3) 12.99 km (2:20 / km) +39m 2:17 / km
ahr:127 max:145

IW. First morning with no gloves. Flying beasties everywhere.
5 PM

Bike - Road 32:49 intensity: (2:09 @0) + (5:13 @1) + (19:58 @2) + (4:44 @3) + (45 @4) 12.91 km (2:33 / km) +67m 2:29 / km
ahr:124 max:163

HFW. Nasty head wind and bucket loads of punters pottering along getting in my way!
6 PM

Bike - Road 2:06:29 intensity: (11:18 @0) + (49:23 @1) + (46:52 @2) + (18:56 @3) 45.27 km (2:48 / km) +809m 2:34 / km
ahr:116 max:147

Only Caitlin was interested from MDC in a ride this evening, so set out with her wanting an easy cycle as my legs were pretty tired. She chose a less than easy route which started with a climb up Caerphilly Mtn! Then Rudry Mtn! Undulating after that and a nice route, though I found the hills hard work (she has lower gearing than me and seemed to finding them much easier!). Great to be out and very enjoyable.

Tuesday May 26, 2015 #

7 AM

Bike - Road 31:11 intensity: (6 @0) + (3:55 @1) + (25:12 @2) + (1:58 @3) 12.99 km (2:24 / km) +38m 2:22 / km
ahr:125 max:144

IW. Sunny with a bit of a nip in the air. Well tired in the legs so moving slowly but got lucky with all the lights.
5 PM

Bike - Road 31:21 intensity: (59 @0) + (6:15 @1) + (20:17 @2) + (3:50 @3) 12.26 km (2:33 / km) +66m 2:29 / km
ahr:124 max:144

HFW. People and flies galore in the surprisingly warm sunshine. Consumed enough protein to exceed my recommended daily allowance.
6 PM

Run - Trail 1:09:28 intensity: (3 @0) + (7:16 @1) + (21:42 @2) + (31:27 @3) + (9:00 @4) 11.88 km (5:51 / km) +534m 4:46 / km
ahr:136 max:159 shoes: La Sportiva Crosslite (3)

MDC run around the 'alternative waterfalls' from somewhere at the very back of the Rhondda. Most excellent evening for running and really enjoyed this, despite my legs being well murdered from yesterday and the weekend. Small crowd this evening and Ake, Rcro and I headed out on out own after the first climb. Bargain food and drinks (with excellent chips) after.

Monday May 25, 2015 #

10 AM

Run - Trail 2:07:59 intensity: (24 @0) + (3:45 @1) + (49:15 @2) + (45:49 @3) + (23:10 @4) + (5:36 @5) 19.08 km (6:43 / km) +1033m 5:17 / km
ahr:139 max:176 shoes: VJ Supra 14

Fairfield Horseshoe, with Chris and Matt (MDC) and Brendan Bolland. Nice and muggy in the valley which unfortunately turned into mist as soon as we got towards the top of the ridge line. The climb was great, not too steep but it just went on and on for almost an hour, likewise the decent which for the most part was lovely and soft running. Feeling tired but great to be out in the hills for a long run - shame we couldn't see anything for most of it.

Sunday May 24, 2015 #

10 AM

Run - Trail warm up/down 15:37 intensity: (1:06 @0) + (3:09 @1) + (1:15 @2) + (2:47 @3) + (7:11 @4) + (9 @5) 2.08 km (7:31 / km) +20m 7:10 / km
ahr:136 max:177 shoes: VJ Supra 14

Round and round.

Run - Orienteering race 39:51 intensity: (9 @1) + (21 @2) + (1:09 @3) + (34:07 @4) + (4:05 @5) 6.45 km (6:11 / km) +224m 5:16 / km
ahr:159 max:171 shoes: VJ Supra 14

Scottish relays, Inverawe, Open, 2nd leg, 5.7km, 280m, 24 controls.

In the first team with Steve F and Daniel S, in the middle as I needed a to leave quickly and Skyhigh was needing to go even sooner. The area made a much better course than I was expecting and was also quite a bit rougher, but I enjoyed that (not so much the big hills).

Technically sound (really only one 10 second miss) but legs didn't have much in them today. We finished third Scottish/British team (close to second) which wasn't too bad considering the age demographic of our team!

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