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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Apr 23:

activity # timemileskm+m
  Road bike8 4:09:14 64.24(3:53) 103.39(2:25) 317
  Trail run6 3:18:12 18.67(10:37) 30.04(6:36) 916
  Orienteering4 2:29:01 12.69(11:44) 20.43(7:18) 574
  Mountain Bike1 1:11:36 9.53(7:31) 15.33(4:40) 361
  Climbing2 53:00
  Intervals1 17:34 1.19(14:42) 1.92(9:08) 53
  Total21 12:18:37 106.32 171.11 2221

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MoTuWeThFrSaSu

Sunday Apr 23 #

10 AM

Trail run warm up/down 19:50 intensity: (4:50 @1) + (10:00 @2) + (5:00 @3) 3.02 km (6:34 / km) +78m 5:49 / km
shoes: Jalas 2010

Went back down the road we drove in to warm up but found myself in the competition area, just when I needed to pee. Ooops.
11 AM

Orienteering race 53:54 intensity: (10:00 @3) + (40:00 @4) + (3:54 @5) 8.51 km (6:20 / km) +311m 5:21 / km
shoes: Jalas 2010

Kingswood, Welsh League.
Amazingly dry and dusty and just about the right balance as the vegetation wasn't too high but the bluebells were looking amazing. Parts of this were lovely and other bits were a bit too roady, but overall it was enjoyable. Feet (especially the ankle) didn't like the hard surfaces but was moving okay it not at race pace (that didn't appear to be showing up today). No major errors but a couple of stupid little bits, but probably less than 2 minutes all in. Ben was flying, don't think I could have got close to his time even if I was running hard.
12 PM

Trail run warm up/down 4:00 [1] 0.56 km (7:06 / km) +24m 5:51 / km
shoes: Jalas 2010

Back to the car via download.

Saturday Apr 22 #

12 PM

Orienteering 40:00 intensity: (5:00 @1) + (15:00 @2) + (20:00 @3) 5.81 km (6:53 / km) +137m 6:09 / km
shoes: Jalas 2010

O training on Canop Ponds courtesy of Mark2. Easy trot around a simple aiming off exercise and then slightly faster around an attackpoint one. Bottom of calfs tender from Thursday and generally not at all bouncy. The sun at last put an appearance in. Saw a mummy and a baby boar.
2 PM

Orienteering 20:00 [1] 2.22 km (9:00 / km) +46m 8:09 / km
shoes: Jalas 2010

Shadowing around an attackpoint course.
3 PM

Orienteering 35:07 intensity: (20:00 @1) + (15:07 @2) 3.88 km (9:02 / km) +80m 8:12 / km
shoes: Jalas 2010

Collecting controls. Map really is very dodgy in places and already needs updating. Saw two more groups of boar. Sun still out.
4 PM

Mountain Bike 1:11:36 intensity: (10:00 @1) + (15:00 @2) + (40:00 @3) + (6:36 @4) 15.33 km (4:40 / km) +361m 4:11 / km

Around the Red mountain biking route with MarkP and ClareD. Struggling on the climbs and getting shaken on the rutted and rooted descents. Extension bit to the north was the best bit.

Friday Apr 21 #

7 AM

Road bike 29:31 intensity: (10:00 @2) + (15:00 @3) + (4:31 @4) 12.98 km (2:16 / km) +27m 2:15 / km

IW. I like the lack of rain but a bit of warmth wouldn't go amiss either.
5 PM

Road bike 29:26 intensity: (7:00 @2) + (13:00 @3) + (9:26 @4) 12.91 km (2:17 / km) +45m 2:14 / km

HFW. Gentle head wind all the way, had to work hard for this.
6 PM

Climbing 8:00 [1]

First time sport climbing, at the Pinnacle in TW (which is a left over crag from a quarry just down the road). The climbing bit was grand (think we did a 6A and a 6C) but only having two harnesses between four of us meant a lot of waiting (and for the first time this year the midges were out).

Thursday Apr 20 #

7 AM

Road bike 31:57 [2] 12.98 km (2:28 / km) +24m 2:26 / km

IW. Scarred the bejesus out of a guy, complete with head phones and playing on his phone, who walked straight into the road without looking, must have jumped the best part of a foot in the air.
5 PM

Road bike 33:09 [2] 12.83 km (2:35 / km) +60m 2:32 / km

HFW. More pottering with no intent to do anything more. Surprisingly chilly.
6 PM

Trail run warm up/down 27:24 intensity: (5:00 @1) + (10:00 @2) + (10:00 @3) + (2:24 @4) 4.03 km (6:48 / km) +241m 5:14 / km
shoes: Salomon Fellraiser 2016

Longer warm than planned as a) feeling quite stiff and b) it was such a nice evening we opted to got to the top of Craig yr Allt for the session.
7 PM

Intervals intervals 17:34 intensity: (10:00 @4) + (7:34 @5) 1.92 km (9:08 / km) +53m 8:02 / km
shoes: Salomon Fellraiser 2016

A quick and sharp hill session with rcro, MarkP, Ollie and Ben. About 125m with 10-15m climb on a dusty track. Most done in 24-25 seconds, but couldn't get any quicker.

Trail run warm up/down 21:49 intensity: (10:00 @1) + (11:49 @2) 3.28 km (6:39 / km)
shoes: Salomon Fellraiser 2016

Nice and easy all the way back down the hills. Legs really noticed that session.

Wednesday Apr 19 #

Climbing 45:00 [2]

At Spot with a few of the gang. Lots of new routes, many of which I liked. Plenty to work on and was feeling pretty good considering the break.
7 AM

Road bike 31:26 [2] 12.92 km (2:26 / km) +25m 2:25 / km

IW. Doodling along, surprised that I was reasonably fast, must be the altitude training.
5 PM

Road bike 33:02 [2] 12.89 km (2:34 / km) +52m 2:31 / km

HFW. Numpty road biker - slowly caught him, got in front when he didn't take a shortcut, speeded up so he wasn't behind me, only for him to speed up, pass me, and then slow down again. Also some sort or RTA in Tong so had to take the back streets to avoid it.

Tuesday Apr 18 #

7 AM

Road bike 32:16 intensity: (30:00 @2) + (2:16 @3) 12.97 km (2:29 / km) +29m 2:28 / km

IW. Cold out around here, but somehow still dry (when did it last rain?).
5 PM

Road bike 28:27 intensity: (5:00 @2) + (20:00 @3) + (3:27 @4) 12.9 km (2:12 / km) +55m 2:10 / km

HFW. Pushing quite hard and rewarded with a decent time.
6 PM

Trail run 1:05:28 intensity: (5:00 @1) + (20:00 @2) + (25:00 @3) + (10:00 @4) + (5:28 @5) 10.49 km (6:14 / km) +437m 5:10 / km
shoes: Salomon Fellraiser 2016

MDC run around the Steam Bunny Stomp, ran with the slow group but put a bit of effort in on the climbs. Actually ended up doing not a whole lot shorter than the faster group as some of them were not so fast. Feeling a whole lot better running at sea level!

Monday Apr 17 #

6 AM

Trail run 59:41 intensity: (10:00 @1) + (45:00 @2) + (4:41 @3) 8.65 km (6:54 / km) +136m 6:24 / km
shoes: Asics Gel GT 1120 07

Pre-breakfast trot around the river trails in Sergovea (?) with Kiran. Very easy pace but was perfect for my body at this hour of the morning. Cool to start but quite nice as the sun came up, also great views of the city walls and castle.

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