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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending May 21:

activity # timemileskm+m
  Road bike9 6:07:23 94.23(3:54) 151.64(2:25) 941
  Trail run5 4:41:29 25.19(11:11) 40.53(6:57) 1193
  Orienteering3 2:37:41 17.98(8:46) 28.94(5:27) 889
  Climbing1 45:00
  Road run1 21:51 2.51(8:42) 4.04(5:25) 40
  Terrain run2 18:04 1.44(12:31) 2.32(7:47) 20
  Total19 14:51:28 141.35 227.48 3083
  [1-5]19 14:36:28

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Sunday May 21 #

9 AM

Terrain run warm up/down 13:11 [2] 1.82 km (7:16 / km) +20m 6:53 / km
shoes: Asics Gel GT 1120 07

Warm up along the beach with rcro to find somewhere to avoid paying 20p.

Orienteering race 48:36 intensity: (10:00 @3) + (35:00 @4) + (3:36 @5) 10.02 km (4:51 / km) +142m 4:32 / km
shoes: Asics Gel GT 1120 07

Tenby Urban Race.
Lovely town and a cracking day and good fun to explore. Planning didn't provide a lot of route choices and there was a fair bit to get the distance in, but there were some cool spots as well. Legs were slow (as expected in a race like this) but also went the wrong way (twice at the same junction) and overshot another (hidden behind a car), probably about 2 minutes all in (a lot in an urban race). Another good and well drawn map by Ben as well. Great weekend in fact - only downside was Emit (and the hopeless website).
3 PM

Trail run 3:15:00 intensity: (45:00 @1) + (2:00:00 @2) + (30:00 @3) 27.17 km (7:11 / km) +688m 6:22 / km
shoes: Asics Gel GT 1120 07

Run along the Pembrokeshire Coast Path with Nicky and Lucy. Amazing afternoon, really warm and the sky and the sea were blue. Stopped half way for a dip in the sea at Freshwater East (cold but very enjoyable). Legs were spent and could only just match the pace of the girls. Going to have to come back down here and explore a bit more. Excellent food in the pub after but never got an ice-cream.

Saturday May 20 #

12 PM

Trail run warm up/down 14:19 intensity: (10:00 @2) + (4:19 @3) 2.35 km (6:06 / km) +104m 4:59 / km
shoes: VJ Falcons 2017

Extended warm up - saw two tractors.

Orienteering race 51:39 intensity: (10:00 @3) + (25:00 @4) + (16:39 @5) 8.89 km (5:48 / km) +332m 4:54 / km
shoes: VJ Falcons 2017

Walsh Weekend, Brown,
Last orienteered here in 1994 so knew exactly what to expect... Actually it was as fast and open as I remembered and for the most part the navigation wasn't very challenging. Bit slow to get moving but running okay by about half way. A couple of small misses (#4 and the last control) enough not to beat Peter B (which would have been nice!) but couldn't have got anywhere near Ben's time, which was very impressive (again).
1 PM

Terrain run warm up/down 4:53 [1] 0.51 km (9:37 / km)
shoes: VJ Falcons 2017

Back to download from the finish - wonder why we didn't use the nice runable bit of wood down the slope to finish?
4 PM

Road bike 2:29:55 intensity: (15:00 @0) + (40:00 @1) + (55:00 @2) + (29:55 @3) + (10:00 @4) 64.03 km (2:20 / km) +674m 2:13 / km

Lovely evening so it would have rude not to go exploring (not that I had much else to do). Sort of followed the coast but could hardly ever see it. Nasty headwind for the first 100 minutes or so but knew the way back was going to be easier. Getting tired after two hours and suffering from not hydrating enough after orienteering this morning.

Friday May 19 #

6 PM

Road bike 12:00 [1] 4.5 km (2:40 / km) +15m 2:37 / km

Up to Spot. Lots and lots of flies. Didn't find any that tasted any good.
7 PM

Climbing 45:00 [2]

At a very empty Spot n my own. The lack of company meant I wore myself out quicker. Not particularly successful in climbing terms but felt good having done it.
8 PM

Road bike 12:00 [1] 4.5 km (2:40 / km) +10m 2:38 / km

Home from Spot. Sun going down, lovely evening.

Thursday May 18 #

8 PM

Road run 21:51 [2] 4.04 km (5:25 / km) +40m 5:09 / km
shoes: Asics Trabuco 12 WR

Feeling wiped after along day on site (did see a tank with a L plate!) so just a short leg stretch around the 'Well. Beautiful evening and sunset, almost wished I'd made the effort to go up the Garth.

Wednesday May 17 #

7 AM

Road bike 30:27 [2] 12.99 km (2:21 / km) +27m 2:19 / km

IW. That secret type of rain again, in that it doesn't look like it's hardly raining at all, but you get wet through. Definitely had enough of it now.
5 PM

Road bike 29:40 [2] 12.88 km (2:18 / km) +50m 2:16 / km

HFW. No rain but puddles everywhere. Still a lack of other cyclists about.
6 PM

Trail run warm up/down 4:49 intensity: (1:30 @1) + (2:30 @2) + (49 @3) 0.78 km (6:11 / km) +36m 5:01 / km
shoes: VJ Supra 14

Minimal warm up as only just had time to make the last start.
7 PM

Orienteering race 57:26 intensity: (5:00 @2) + (20:00 @3) + (25:00 @4) + (7:26 @5) 10.02 km (5:44 / km) +415m 4:45 / km
shoes: VJ Supra 14

SWOC 1 hour Score, Sugar Loaf West.
Doubt that I'll enjoy many races this year as much as this. Lovely evening to be running, not sunny but clear and mild, the undergrowth was still down and all the trees were a wonderful green, almost magical running through the oak woods. Also a great map and a well planned course.

Chose a route to avoid as much climb as possible, but though it poor when a third of the way around as I didn't seem to have visited many of the controls. Kept at it and was really enjoying the running and being out there, even enjoyed the big climb across the valley. Skipped two controls in the middle and got back 2.5 minutes early, but with each control being worth 10 points and the penalty 20 points a minute it wasn't worth the risk in getting another. No mistakes.
8 PM

Trail run warm up/down 8:37 intensity: (2:00 @1) + (4:00 @2) + (2:37 @3) 1.2 km (7:12 / km) +52m 5:55 / km
shoes: VJ Supra 14

Warm down trot with Will to collect a couple of the most visible controls.

Tuesday May 16 #

7 AM

Road bike 33:16 intensity: (5:00 @1) + (25:00 @2) + (3:16 @3) 12.93 km (2:34 / km) +29m 2:33 / km

IW. Quite damp, not a lot of rain but it did consist of bit wet drops. A lot fewer cyclists out than last week!
5 PM

Road bike 28:42 intensity: (10:00 @2) + (15:00 @3) + (3:42 @4) 12.57 km (2:17 / km) +52m 2:14 / km

HFW. Not raining but not dry either. Nearly taken out by a cyclist who maneuvered before looking - front wheel skidded on a man-hole, exciting.
6 PM

Trail run 58:44 intensity: (10:00 @1) + (25:00 @2) + (20:00 @3) + (3:44 @4) 9.04 km (6:30 / km) +313m 5:32 / km
shoes: Salomon Fellraiser 2016

MDC run on Mynydd Bedwellte. Really easy paced run with a large group, also surprisingly warm and still. Really misty and not much in the way of features, opted to see a bit more of the hill than initially planned (thankfully Matt had a compass...).

Monday May 15 #

7 AM

Road bike 33:44 [2] 13.04 km (2:35 / km) +25m 2:34 / km

IW. The novelty of it being wet worn off very quickly. At least it wasn't cold as well.
5 PM

Road bike 37:39 intensity: (10:00 @1) + (20:00 @2) + (7:39 @3) 14.2 km (2:39 / km) +59m 2:36 / km

HFW via P2C. Still drizzling but no real rain and was grand once warmed up. Was glad of the new mudguards.

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