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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 1 days ending May 4, 2013:

activity # timemileskm+m
  Run - Orienteering1 36:21 3.7(9:49) 5.96(6:06) 188
  Run - Trail 2 16:17 2.05(7:55) 3.31(4:55) 88
  Total2 52:38 5.76(9:09) 9.26(5:41) 276
  [1-5]2 52:32

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Sa

Saturday May 4, 2013 #

Event: Irish Orienteering Championships
 
5 PM

Run - Orienteering race 36:21 intensity: (14 @2) + (7 @3) + (1:22 @4) + (34:38 @5) 5.96 km (6:06 / km) +188m 5:16 / km
ahr:173 max:182 shoes: VJ Falcons 11

IOC Middle, Cnoc Mham na mBo, M21E, 5.2km, 170m, 17 controls. A great area, though it wad very hard to read the ground shapes through the black detail. Started feeling quite sluggish but running okay. Once into it I tried to accelerate a bit but bananaed a leg and although I never stopped I dropped about 45 seconds. Similar mistake and time lose a couple of legs later which was quite annoying! Happy enough with the run bit just not clean enough to beat Conor who was about 30 seconds quicker.
Map , Routegadget , Results and SplitsBrowser

Run - Trail warm up/down 12:19 intensity: (6 @0) + (6 @1) + (2 @2) + (27 @3) + (8:04 @4) + (3:34 @5) 2.45 km (5:01 / km) +83m 4:18 / km
ahr:160 max:173 shoes: VJ Falcons 11

Stomach heavy (but not very full) after a rich lunch. Tried to get the body going.
6 PM

Run - Trail warm up/down 3:58 intensity: (25 @1) + (2:31 @2) + (41 @3) + (21 @4) 0.85 km (4:39 / km) +5m 4:31 / km
ahr:129 max:153 shoes: VJ Falcons 11

Felt like I'd only just warmed up and had to warm down!

Course 1 - Splits

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