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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Apr 30, 2016:

activity # timemileskm+m
  Road bike8 4:14:40 64.38(3:57) 103.6(2:27) 422
  Mountain Bike1 3:12:26 38.48(5:00) 61.92(3:06) 636
  Orienteering2 51:18 5.62(9:08) 9.04(5:40) 292
  Trail run2 32:09 3.09(10:24) 4.98(6:27) 177
  Road run1 14:29 1.73(8:21) 2.79(5:11) 18
  Total13 9:05:02 113.3(4:49) 182.34(2:59) 1545
  [1-5]13 9:04:46

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SuMoTuWeThFrSa

Saturday Apr 30, 2016 #

12 PM

Trail run warm up/down 11:35 intensity: (16 @0) + (7 @1) + (3:36 @2) + (7:36 @3) 1.95 km (5:56 / km) +82m 4:54 / km
ahr:132 max:145 shoes: VJ Falcons 14

Got to the race in plenty of time but sill failed to leave enough time to get properly warmed up.

Orienteering race 34:22 [5] 5.5 km (6:15 / km) +280m 4:59 / km
shoes: VJ Falcons 14

IOC Middle, Coumshingaun, M21E,
The area was much more runnable than I had been lead to believe, yes there were a lot of stones but as the there was so little vegetation it was easy to place your feet. Hills also weren't as bad as I was expecting, although I struggled on them due to the lack of a sufficient warm up. Biggest surprise though was the map, which was good and consistent throughout, my only real grumbles being there being too much stony ground shown shown (hid contours) and that contours weren't smooth.

A few disappointing legs on the course (#11-13 were very easy and #15 involved running past #2 to relocate). My run was decent enough, only dropped any real time on #9 where I went too high (think the control may also have been a bit low?) and several other small wobbles. The wee bit of forest at the end was also a bonus bit of fun. Doing Conor's time would have been a stretch so pleased enough to be able to get second, but only just ahead of a large pack of kids.
1 PM

Trail run warm up/down 20:34 [2] 3.03 km (6:48 / km) +95m 5:52 / km
shoes: VJ Falcons 14

A very enjoyable warm down trot along forest roads.

Friday Apr 29, 2016 #

6 PM

Road run warm up/down 14:29 [2] 2.79 km (5:11 / km) +18m 5:02 / km
shoes: La Sportiva Crosslite (5)

7 PM

Orienteering race 16:56 [4] 3.54 km (4:47 / km) +12m 4:42 / km
shoes: La Sportiva Crosslite (5)

IOC Sprint.
My annual Sprint outing and it really showed. Managed to keep ahead of myself for the first third but thereafter very clumsy and not picking the smooth or quick lines. Not that I was quick, three minutes down and there wasn't much I could do about half of that discrepancy.

Also DISQed myself by crossing an olive green area, despite stopping to read try and read the map - it was obscured by the circle, line and an earth-bank symbol. Told them at the finish but they weren't worried. However, as the top three have since been DISQed for crossing the same bank (admittedly for later in the course, on the second map, where it was easier to see (which is when I worked out it was uncrossable).

A much more fun course and area than I was expecting, result and navigation were probably on par to what I am capable of for this sort of carry on. Shame that there were so many uncrossable feature issues as it was a good race otherwise (think the cartography didn't help in many places).

Thursday Apr 28, 2016 #

7 AM

Road bike 30:41 [2] 13.06 km (2:21 / km) +38m 2:19 / km

IW. Frosty again but a cracking morning. Nice and easy.
4 PM

Road bike 32:02 [2] 12.81 km (2:30 / km) +67m 2:26 / km

HFW. Easy. Ready for IOC.

Wednesday Apr 27, 2016 #

7 AM

Road bike 29:59 [3] 13.18 km (2:17 / km) +40m 2:14 / km

IW. Had a leach stuck to me most of the way in, until he decided to make a full on attack and sprinted past, got his 20m and stayed there for the last km. Cyclists are weird, it's just a ride to work.
5 PM

Road bike 33:06 [3] 12.81 km (2:35 / km) +56m 2:32 / km

HFW. Headwind was surprisingly cold but happy enough just to take it easy and rest the body. Think it's in pretty good shape for the weekend. We'll see.

Tuesday Apr 26, 2016 #

7 AM

Road bike 29:08 [2] 13.1 km (2:13 / km) +39m 2:11 / km

IW. Following wind, Wahey!
5 PM

Road bike 33:57 [3] 12.75 km (2:40 / km) +58m 2:36 / km

HFW. Headwind, but I did manage to miss the rather nasty wintery showers that were blowing through all afternoon.

Monday Apr 25, 2016 #

7 AM

Road bike 32:02 [2] 12.97 km (2:28 / km) +39m 2:26 / km

IW. Nothing to see here. If you've just read this then you've just wasted 10 seconds of your life. You will never get them back.
5 PM

Road bike 33:45 [2] 12.92 km (2:37 / km) +85m 2:32 / km

HFW. Wind (against).

Sunday Apr 24, 2016 #

9 AM

Mountain Bike 3:12:26 intensity: (15:00 @1) + (2:30:00 @2) + (20:00 @3) + (7:26 @4) 61.92 km (3:06 / km) +636m 2:57 / km

Easy cycle on the mountain bike exploring the local cycle routes. Need a new bike for this type of ride, the trails are too fast and smooth for a mtb bike but too dirty and twisty for a road bike... Glorious day again, bit of a nippy wind but lots of sunshine.

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