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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Mar 31, 2013:

activity # timemileskm+m
  Run - Trail 9 3:49:33 27.26(8:25) 43.87(5:14) 526
  Run - Orienteering2 2:15:39 16.06(8:27) 25.84(5:15) 670
  Total10 6:05:12 43.32(8:26) 69.71(5:14) 1196
  [1-5]10 6:03:22

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MoTuWeThFrSaSu

Sunday Mar 31, 2013 #

11 AM

Run - Trail warm up/down 12:38 intensity: (1:18 @0) + (2:16 @1) + (1:56 @2) + (1:16 @3) + (3:31 @4) + (2:21 @5) 1.76 km (7:09 / km) +7m 7:01 / km
ahr:136 max:175 shoes: VJ Falcons 11

Run - Orienteering race 1:08:00 intensity: (14 @1) + (17 @2) + (1:41 @3) + (53:27 @4) + (12:21 @5) 12.6 km (5:24 / km) +232m 4:56 / km
ahr:159 max:173 shoes: VJ Falcons 11

JK day 2, Cold Ash, M35, 11.0km, 300m, 26 controls. Much the same approach wise as yesterday, started steady, fast but not hard and kept it that way. Dropped a bit more time today, maybe two mins all in, but it was a lot mote bitty as an area and some time was pretty much inevitable. Enjoyed it more and am very happy to be able to run two consecutive days at a good pace without feeling too tired. Dropped to third overall by 3 seconds and less than a minute off the lead which is a little annoying but as it wasn't the aim of the weekend I'm not disappointed.
12 PM

Run - Trail warm up/down 3:40 intensity: (1 @0) + (1:45 @1) + (1:54 @2) 0.45 km (8:10 / km) +1m 8:05 / km
ahr:118 max:128 shoes: VJ Falcons 11


Day 3, Course 06 - Splits

Saturday Mar 30, 2013 #

10 AM

Run - Trail warm up/down 11:18 intensity: (1 @0) + (37 @1) + (54 @2) + (1:30 @3) + (7:07 @4) + (1:09 @5) 1.53 km (7:23 / km) +77m 5:54 / km
ahr:151 max:190 shoes: VJ Falcons 11

11 AM

Run - Orienteering race 1:07:39 intensity: (21 @1) + (2 @2) + (12 @3) + (30:53 @4) + (36:11 @5) 13.24 km (5:07 / km) +438m 4:23 / km
ahr:164 max:177 shoes: VJ Falcons 11

JK day 2, Hambleden, M35, 11.9km, 500m, 24 controls. Went out without the intention of racing and stuck to it, felt odd doing a big race and not pushing hard. That's not say I wasn't running though and I did run all the hills, just kept it below hurting. Only lost time, maybe a minute all in, where the map was dodgy or controls hidden in pits. Surprised with the result, now to decide what to do about tomorrow.
C • Well done Magic! 3
12 PM

Run - Trail warm up/down 5:15 intensity: (1:14 @1) + (4:01 @2) 0.76 km (6:52 / km) +17m 6:11 / km
ahr:123 max:133 shoes: VJ Falcons 11

Nice and easy with Bogroll.

Day 2, Course 06 - Splits

Friday Mar 29, 2013 #

Event: JK 2013
 

Note
(rest day)

Social bit cold day tapering at the JK sprint.

Thursday Mar 28, 2013 #

Note
(rest day)

Nice bit of lazy tapering.

Wednesday Mar 27, 2013 #

7 AM

Run - Trail 31:41 intensity: (30 @1) + (17 @2) + (21:41 @3) + (9:12 @4) + (1 @5) 6.7 km (4:44 / km) +13m 4:41 / km
ahr:147 max:165 shoes: Asics 1150 (2010)

IW. No nasty beasties attacking me this morning, just lots of coldness and the usual morning struggle.
5 PM

Run - Trail 31:41 intensity: (2:12 @1) + (3:38 @2) + (23:29 @3) + (2:22 @4) 6.77 km (4:41 / km) +32m 4:34 / km
ahr:139 max:159 shoes: Jalas 2010

HFW. Snow in the air but not making it as far as the ground, not that it's not cold enough. It's hard to do a 30 minute run when you're only planning on doing a 30 minute run! Tummy was making as much noise at the keys in my pocket, will hopefully settle down for the weekend (don't like to say where the resulting placed on the Bristol stool chart!).
C • 7? 1

Tuesday Mar 26, 2013 #

7 AM

Run - Trail 31:24 intensity: (10 @0) + (34 @1) + (1:39 @2) + (21:21 @3) + (7:40 @4) 6.55 km (4:48 / km) +18m 4:44 / km
ahr:145 max:157 shoes: Asics 1150 (2010)

IW. Cold, cold, cold and a cold wind. Not a sign of any snow in these parts though. Feeling quite reasonable considering the hour.
5 PM

Run - Trail 33:28 intensity: (20 @0) + (21 @1) + (1:06 @2) + (23:29 @3) + (8:12 @4) 7.3 km (4:35 / km) +20m 4:31 / km
ahr:145 max:161 shoes: Asics 1150 (2010)

HFW work. All quite and enjoying running on the grass in the day light until I nearly got attacked by a bulldog type beast. Couldn't run as it kept going for me so politely asked the owner to keep it under control and that she should put a muzzle on it. The owner appeared out of the bushes with a torrent of 'f' words and didn't take kindly to my suggestion (think she was slightly taken aback as she was going for a piss at the time). No excuse though, had I been small or afraid of dogs it would have been very scary and dangerous. Nothing like a bit of aggression and shouting (started by her) to get heart rate up a bit (only I forgot to restart my watch)!

Monday Mar 25, 2013 #

6 PM

Run - Trail 1:08:28 intensity: (3:19 @1) + (34:34 @2) + (22:29 @3) + (5:19 @4) + (2:47 @5) 12.05 km (5:41 / km) +341m 4:59 / km
ahr:135 max:188 shoes: La Sportiva Crosslite

Nice easy but very cold trot around some new bits (for me) of Bristol south of Clifton with the Team Monday boys. Happy jogging but think I would have been feeling a little tired had I tried to run hard, am going to have to take next Sunday nice and easy...

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