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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending May 5, 2013:

activity # timemileskm+m
  Orienteering2 2:14:49 13.56(9:56) 21.82(6:11) 565
  Trail run6 1:47:52 12.44(8:40) 20.02(5:23) 265
  Total7 4:02:41 26.0(9:20) 41.84(5:48) 830
  [1-5]7 4:01:39

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MoTuWeThFrSaSu

Sunday May 5, 2013 #

11 AM

Trail run warm up/down 11:16 intensity: (12 @0) + (1:12 @1) + (1:11 @2) + (1:33 @3) + (6:20 @4) + (48 @5) 1.58 km (7:08 / km) +78m 5:43 / km
ahr:147 max:171 shoes: VJ Falcons 11

Up to the start. Thought I'd gone the wrong way and was following tapes from a kids course as there was no one else around, minor panic!
12 PM

Orienteering race 1:38:28 intensity: (12 @1) + (8 @2) + (19 @3) + (32:31 @4) + (1:05:18 @5) 15.87 km (6:12 / km) +377m 5:33 / km
ahr:166 max:178 shoes: VJ Falcons 11

IOC Classic, Lough an Cogair, M21E, 13.6km, 350m, 27 controls. Lovely area, wet but runnable with plenty of boulders and hills but nothings too steep, . Really enjoyed it. Ran steady but not too strong for first half with a few small (but acceptable!?) errors. Started pushing harder after about an hour and was going well until #21 when the brain fell apart, had no plan and resulted in having no idea where I was, had to return to the previous control and start again, 6 minutes lost!!! Pushed hard thereafter as I'd nothing to loose and ran really well to the finish. Sort of figured that everyone would loose some time do was still hoping for a decent result. Think my 8th classic title was just that. Very pleased to be able to keep ahead of all the young boys for another year - next year is going to be much harder though.
Map (part 1) , Map (part 2) , Routegadget , Results and SplitsBrowser
2 PM

Trail run warm up/down 3:24 intensity: (30 @1) + (1:42 @2) + (1:12 @3) 0.64 km (5:17 / km) +4m 5:08 / km
ahr:129 max:143 shoes: VJ Falcons 11

Saturday May 4, 2013 #

5 PM

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

Trail run 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

Trail run 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!

Friday May 3, 2013 #

Note

Off to Ireland for the IOC, looking forward to what promises to be a great weekends orienteering. Good luck to everyone who's taken a poorer option and doing BOC - I know it's poorer as it's my map....

Thursday May 2, 2013 #

Note

Need to get a few more APers to get a team in for this:

http://rcukgiro.fantasyleague.com/Index.aspx

Once you've chosen you're team you can then join the AP league:
Fantasy League - Private league name = Attackpoint, PIN=20070

Wednesday May 1, 2013 #

7 AM

Trail run 31:46 intensity: (8 @0) + (49 @1) + (23 @2) + (12:36 @3) + (17:50 @4) 6.52 km (4:52 / km) +24m 4:47 / km
ahr:149 max:163 shoes: Asics 2140 (10)

IW. Another cracking morning but legs felt like fudge. Was so busy drawing last night I forgot to enter the 6-day before prices went up today :-(

Tuesday Apr 30, 2013 #

Note
(rest day)

Walked in and out of work again ('tis 40 minutes each way) but had a meeting after so was too late to run, was the plan anyways.

Monday Apr 29, 2013 #

Note

Just learnt that CNOC are the 5th best club in Leinster. Outstanding performance.
6 PM

Trail run 45:09 intensity: (36 @0) + (4:31 @1) + (27:11 @2) + (12:29 @3) + (22 @4) 7.97 km (5:40 / km) +71m 5:25 / km
ahr:130 max:155 shoes: Saucony Excursion TR5

Nice and easy exploring a bit of woodland that I haven't visited before. All was well with the world; the sun was out (sometimes), the birds were singing and spring was trying to, well, spring. Found a friendly herd of cows who wanted to lick my feet but didn't want me to run across their field without getting excited, so had a chat with them for a while, let them lick my feet and found an alternative route. Enjoyable, hardly even broke a sweat.

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