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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Apr 30:

activity # timemileskm+m
  Road bike8 4:41:38 64.3(4:23) 103.48(2:43) 352
  Orienteering2 2:10:34 12.9(10:08) 20.75(6:17) 668
  Trail run5 2:07:23 11.93(10:41) 19.19(6:38) 679
  Road run1 1:06:04 7.93(8:20) 12.76(5:11) 141
  Total16 10:05:39 97.04(6:14) 156.18(3:53) 1840

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Sunday Apr 30 #

1 PM

Trail run warm up/down 9:24 [2] 1.75 km (5:23 / km) +49m 4:43 / km
shoes: VJ Falcons 14

Made it to the start with enough tie today.
2 PM

Orienteering race 1:38:07 intensity: (20:00 @3) + (1:00:00 @4) + (18:07 @5) 15.12 km (6:29 / km) +429m 5:41 / km
shoes: VJ Falcons 14

IOC Long, M21E, 13.3km, 365m, 24 controls.

This was great, a good tough and long classic course. Would have been much tougher had it been wet but it great as it was, especially the high ground which was really quite fast. As per last year, the contours on the map were impossible to read among the black detail, causing a lot of slowing and more time lose than was nice. However, this year I was the lucky one and it was Conor who spent more time looking among boulders than me.

Started well but was a fair bit behind Conor, seemed to be moving better after #6 and things started to get quite close. Stupid 30 second lose at #12 and then 2 minutes at #15 (a control on the kids course was hidden by the circle and I couldn't see it). Confused again at #17 where I lost a minute as I couldn't locate another hill (think it must be missing from the map?) and a similar experience at #21 (and I can now see where the missing hill should be!).

Close with Conor though a lot of this, being just 1 second apart at both #9 and #20, however, Conor lost more than me on #21 and then made a right mess of #22 to give me a much larger winning margin than deserved. I'll take that though and very happy to get long win #10 under the belt. Going to be very tough to add to that though but I'll try for a while yet...
http://www.orienteering.ie/gadget/cgi-bin/reitti.c...#

Saturday Apr 29 #

4 PM

Trail run warm up/down 15:55 intensity: (5:00 @1) + (5:00 @2) + (5:55 @3) 2.71 km (5:52 / km) +37m 5:30 / km
shoes: VJ Falcons 14

Had plenty of time bit only just made my start - straight into the -2 minute box.
5 PM

Orienteering race 32:27 intensity: (10:00 @4) + (22:27 @5) 5.64 km (5:45 / km) +239m 4:45 / km
shoes: VJ Falcons 14

IOC Middle, M21E, 5.3km, 200m, 20 controls.

Don't think that I can ever remember an Irish mountain being this dry! Also well grazed so as fast as it gets (it still being soft and spongy underfoot). Had a good race, didn't feel especially strong but I think that is what the terrain does to you. Lost a few seconds on two controls but probably less than 15 in total, so had not chance of matching Dooby and Conor, both of whom were moving considerably quicker. Finished 3rd, 50 seconds down on the flying Dooby, but comfortably ahead of others, happy with that. Only downside was the amount of controls that were on both big features and which were also waving at you. Enjoyable race nonetheless.
http://www.orienteering.ie/gadget/cgi-bin/reitti.c...#
6 PM

Trail run warm up/down 6:22 [1] 0.57 km (11:09 / km)
shoes: VJ Falcons 14

Finish back to assembly. Just abut enough.

Friday Apr 28 #

5 PM

Road run 1:06:04 [2] 12.76 km (5:11 / km) +141m 4:55 / km
shoes: Salomon Fellraiser 2016

Easy run from the house on Oughterard. Had looked at a map before and headed for the nearest bit of wood. Unfortunately there were only hard packed roads there so it ended up being nearly entirely on hard surfaces, also a bit further than I was looking for. However it was a lovely evening and I had nothing else to do. Legs also feeling a whole lot better today. Looking forward to the weekend.

Thursday Apr 27 #

7 AM

Road bike 31:08 [2] 12.97 km (2:24 / km) +23m 2:23 / km

IW. Another lovely, still and crisp morning. Why aren't the evenings like this?
5 PM

Road bike 37:23 [2] 12.73 km (2:56 / km) +65m 2:52 / km

HFW. Another evening into a headwind, though not too bad today - traffic lights were though.
7 PM

Trail run 1:00:22 intensity: (40:00 @2) + (20:22 @3) 8.97 km (6:44 / km) +319m 5:43 / km
shoes: Salomon Fellraiser 2016

East trot around the summer Craig yr Allt race route with GD44, Rose, Will and John (and his dog). Very pleasant but legs felt quite horrible.

Wednesday Apr 26 #

7 AM

Road bike 32:41 [2] 12.99 km (2:31 / km) +23m 2:30 / km

IW. Absolutely gorgeous morning, not a cloud to be seen. Bit of frost on the cars though.
6 PM

Road bike 45:42 [1] 13.67 km (3:21 / km) +69m 3:16 / km

HFW with Lucy and Nicky. Very easy, which was nice, what wasn't is it kept trying to rain. Didn't come to much but not used to that sort of carry on!

Tuesday Apr 25 #

7 AM

Road bike 33:17 [2] 12.99 km (2:34 / km) +27m 2:32 / km

IW. Fairly nippy to be honest and quite glad that I'd opted for a thicker jacket. Dead still and lovely and sunny otherwise.
5 PM

Road bike 33:25 [2] 12.57 km (2:40 / km) +48m 2:37 / km

HFW. Nasty headwind most of the way, but taking it handy as in no rush to get home.
6 PM

Trail run 35:20 [2] 5.19 km (6:48 / km) +274m 5:23 / km
shoes: Salomon Fellraiser 2016

Up to Pentyrch to watch the race and support the MDC runners and take pictures. Wore loads but still well cold on top despite the sunshine.

Monday Apr 24 #

7 AM

Road bike 31:59 [2] 12.93 km (2:28 / km) +27m 2:27 / km

IW. Went for sleeveless today, nearly regretted it but was grand once warmed up.
5 PM

Road bike 36:03 [2] 12.64 km (2:51 / km) +70m 2:47 / km

HFW. Taking it nice and easy (on what may the last dry evening for a while) but don't know how I was quite so slow - though there was headwind and I stopped to read the sign on the hydro information board (before it gets vandalised).

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