Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Mar 29, 2016:

activity	#	time	miles		km		+m
Run - Orienteering	3	2:47:33	17.53	(9:34)	28.21	(5:56)	926
Bike - Road	4	2:13:37	32.16	(4:09)	51.75	(2:35)	192
Run - Trail	5	1:11:34	5.74	(12:28)	9.24	(7:45)	266
Total	11	6:12:44	55.42	(6:44)	89.19	(4:11)	1384
[1-5]	11	6:12:42

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Tuesday Mar 29, 2016 #

7 AM

Bike - Road 32:27 [2] 12.94 km (2:30 / km) +39m 2:28 / km

IW. Had the computer with me again so bag was heavy, though spent most of the time hoping it would stay dry in the rain and hail rather than worrying about its weight.

6 PM

Bike - Road 34:52 [2] 12.71 km (2:45 / km) +56m 2:41 / km

HFW. Saw a roadie wipe out on a chicane past a barrier, think he took it too quickly and caught the front wheel on the kerb. He made a good noise going down. Turned around but another guy was already there. Just his pride damaged I think. Some nasty hail later up the road.

Monday Mar 28, 2016 #

11 AM

Run - Trail warm up/down 13:00 1.96 km (6:38 / km) +29m 6:10 / km
shoes: VJ Falcons 14

Easy warm up, right calf very tight.

Run - Orienteering race 33:19 [5] 6.09 km (5:29 / km) +169m 4:48 / km
shoes: VJ Falcons 14

JK Relay 120+, 3rd leg with Forestgrump and JonX.

Great runs from the first two meant that all I had to do was go out run around. Tried as hard as I could but the area was too fast for my legs and not very challenging. Did enjoy it but would love to do a relay where the emphasis was on navigation rather than thinking that simple navigation makes for more exciting races (does no one remember the women's relay at WOC in France?).

Only really lost time on one control when an un-mapped bike path pulled me offline (15 seconds) - didn't realise the circles were jumps - maybe I should have read the info... Great day for FVO with wins in both the Open relays and both the 120+ and a bonus 3rd in the M120+ plus as well.

12 PM

Run - Trail warm up/down 12:33 [1] 1.67 km (7:30 / km) +36m 6:46 / km
shoes: VJ Falcons 14

Warm down with a very happy JonX.

Sunday Mar 27, 2016 #

10 AM

Run - Trail warm up/down 16:07 1.91 km (8:26 / km) +105m 6:37 / km
ahr:152 max:177 shoes: VJ Falcons 14

Good warm up but no warm down - got back just as the first major hail shower hit so opted for the tent rather than a jog.

C • Congratulations 3

11 AM

Run - Orienteering warm up/down 1:12:36 13.31 km (5:27 / km) +413m 4:43 / km
ahr:160 max:174 shoes: VJ Falcons 14

JK Day 2, Kilnsey, M40L, 12.2km, 455m.

This was really not my type of area, was expecting to be chewed up and spat out by the runners today. However it was quite a bit more hilly than I was expecting so a bit of strength was necessary. It was unfortunately missing bog and tussocks and there weren't enough stones in the stony areas to slow you down at all.

Reasonably happy with the run, three 10-15 second mistakes (in a row I think) and quite a few times arriving on top of a crag at which the control was hidden right under, meaning a wee detour to get to it. Again, didn't Pleased enough with this and to have extended my lead as I wasn't expecting to be able to do that. Maybe back to Elite next year then?

http://siresults.co.uk/2016/JK/overall/m40l_class....

C • Back to Elite? 2

Saturday Mar 26, 2016 #

12 PM

Run - Trail warm up/down 14:40 [3] 1.77 km (8:16 / km) +15m 7:56 / km
shoes: VJ Falcons 14

1 PM

Run - Orienteering race 1:01:38 [5] 8.81 km (7:00 / km) +344m 5:51 / km
shoes: VJ Falcons 14

JK Day 1, Waas Forest, M40L, 8.2km

First time that I have properly raced a class that is not elite since I was a junior! Entered M40 as I was expecting today to be an area that I liked and I wanted more than just a middle length course (plus wasn't so keen on 20km of wall crossings tomorrow). Good choice, really enjoyed the forest but actually found it much more runnable than I was expecting. Plenty of climb though.

Took a while to adjust to the 1:15 map and the size of the symbols but once I had that sorted I was moving okay. Never felt racy but that was probably due to the terrain. Lost 45 seconds each on #6 and #18 (due to unclear rhododendron mapping) and over a minute at #8 (me being stupid) but was otherwise happy (fastest split on 22 of 29 legs). Reasonably happy with that. Now to see if I can hold on when the runners get there chance tomorrow.

2 PM

Run - Trail warm up/down 15:14 [1] 1.92 km (7:57 / km) +81m 6:34 / km
shoes: VJ Falcons 14

Up the hill to download with GG and Kris and then a trot along the forest road with Roger.

Friday Mar 25, 2016 #

Event: JK 2016

Note
(rest day)

Watching the Sprint in Leeds Uni, looked a lot of fun but not upset to be missing it. Forgot to bring any non-dobbs to run in so wasn't an option even had I wanted to.

Thursday Mar 24, 2016 #

Note
(rest day)

Long day in work followed by a really long drive up to Leeds (2 hours to do 5 miles on the M5).

Wednesday Mar 23, 2016 #

7 AM

Bike - Road 34:13 [2] 13.25 km (2:35 / km) +41m 2:33 / km

IW. That computer bag really is heavy and uncomfortable.

8 PM

Bike - Road 32:05 [3] 12.85 km (2:30 / km) +56m 2:27 / km

HFW. Late but a lovely evening and so much nicer with my normal bag. Spinning along nicely with no hurry on me.

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