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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Apr 14, 2019:

activity # timemileskm+m
  Run - Trail 8 9:39:49 53.9(10:45) 86.74(6:41) 3277
  Run - Orienteering1 56:49 5.31(10:42) 8.54(6:39) 352
  Run - Road 1 17:42 2.27(7:47) 3.66(4:50) 10
  Total10 10:54:20 61.48(10:39) 98.94(6:37) 3639
  [1-5]10 10:52:34

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MoTuWeThFrSaSu

Sunday Apr 14, 2019 #

Event: BMBO Event 5 - The Wentwood
 
10 AM

Run - Trail warm up/down 9:35 intensity: (6:06 @2) + (3:29 @3) 1.23 km (7:49 / km) +69m 6:06 / km
ahr:125 max:140 shoes: VJ Falcons 14

To the start, completely new route to usual and quite a mixture of stuff.
11 AM

Run - Orienteering race 56:49 intensity: (21 @0) + (8 @1) + (5:44 @2) + (18:54 @3) + (31:17 @4) + (25 @5) 8.54 km (6:39 / km) +352m 5:31 / km
ahr:148 max:170 shoes: VJ Falcons 14

SWOC Welsh League, Cwm Licky, Brown, 7.0km, 360m, 14 controls.
Second race of the year? Always tough this are as the hills are so steep, and today was no exception. Could really feel the last week in my legs (where was the last time I ran 7 days in a row???) but just about kept going. Was actually finding the downs tougher on the legs than the ups, though my quads were actually okay. Some quite easy legs and we sort of skipped the interesting bit, but at least we didn't spend too much time in the dead bracken (not enough snow this winter). Was also somewhat colder than I have become accustomed so, so ran in a thermal. Didn't spike 5 controls, lost maybe 20 seconds at #2 but the other were all in the region of 3-5 seconds. Enjoyed it, was slow, but pleased with my fitness progress.
12 PM

Run - Trail warm up/down 7:28 intensity: (16 @1) + (12 @2) + (1:12 @3) + (5:07 @4) + (41 @5) 1.13 km (6:36 / km) +15m 6:11 / km
ahr:154 max:179 shoes: VJ Falcons 14

Back to the car park. Quite a bit of up but tool it slowly so don't know why my heart rate recorded as being so high.

Saturday Apr 13, 2019 #

7 AM

Run - Trail 1:48:22 intensity: (28 @0) + (36:28 @1) + (34:32 @2) + (27:52 @3) + (9:02 @4) 16.45 km (6:35 / km) +494m 5:44 / km
ahr:127 max:160 shoes: Salomon Fellraiser 2016

Early start over to A and J's to run with the former before heading home. Cool morning but warmed up nicely into the nicest day so far. A bit tired so quite happy with the steady pace.
9 AM

Run - Road 17:42 intensity: (30 @0) + (1:52 @1) + (7:23 @2) + (5:57 @3) + (2:00 @4) 3.66 km (4:50 / km) +10m 4:46 / km
ahr:133 max:158 shoes: Salomon Fellraiser 2016

Back from A and J's. Feeling much more awake at this time of the morning.

Friday Apr 12, 2019 #

11 AM

Run - Trail 1:33:04 intensity: (21 @0) + (1:13 @1) + (24:36 @2) + (26:08 @3) + (33:24 @4) + (7:22 @5) 15.01 km (6:12 / km) +728m 4:59 / km
ahr:145 max:174 shoes: Salomon Fellraiser 2016

Loop to the south of Quillan. Really enjoyed this and was feeling surprisingly good. Found some cracking new trails and one not so nice one. Was hoping to head a bit to the west but ran out of time. Lovely day as well.

Thursday Apr 11, 2019 #

3 PM

Run - Trail 1:18:53 intensity: (6 @0) + (13:38 @1) + (31:58 @2) + (17:56 @3) + (15:15 @4) 12.55 km (6:17 / km) +331m 5:33 / km
ahr:133 max:162 shoes: Salomon Fellraiser 2016

Up to Renne-le-Chateau via Couiza, trying (mostly successfully) to avoid the dreaded run sticky mud. Explored a few trails on the way down that I have always wondered where they went.

Wednesday Apr 10, 2019 #

4 PM

Run - Trail 1:07:01 intensity: (10:30 @1) + (41:57 @2) + (12:52 @3) + (1:42 @4) 10.71 km (6:15 / km) +254m 5:36 / km
ahr:129 max:159 shoes: Salomon Fellraiser 2016

Over to A and J's to meet A and R for a run. Nice easy pace but was starting to feel quite tired towards the end - enough to not to want to head back out with J. Rain in the afternoon made the trails a bit sticky and slippery, but not too bad. Further rain in the evening prevented me walking back (thanks for the lift Jonny).

Tuesday Apr 9, 2019 #

12 PM

Run - Trail 55:06 intensity: (3:11 @1) + (21:33 @2) + (14:07 @3) + (12:43 @4) + (3:32 @5) 9.02 km (6:06 / km) +332m 5:09 / km
ahr:140 max:178 shoes: Salomon Fellraiser 2016

Very surprised to have the legs feeling good from the off, so ran the Coll san Nom quite hard. Rewarded with a good time, but a few seconds off the CR. Body then remembered that it was tired and it was pretty much plodding from then on. Warmed up quite nicely.

Monday Apr 8, 2019 #

8 AM

Run - Trail 2:40:20 intensity: (2:35 @1) + (40:20 @2) + (46:33 @3) + (59:43 @4) + (11:09 @5) 20.63 km (7:46 / km) +1054m 6:11 / km
ahr:145 max:180

Long (and pretty steep) run with Aishy, Jonny and Rick from Quillian. Been wanting to do a run around here for years, so nice to eventually do. Climb was tough and was a struggle, even though not pushing hard - just a reflection of my current fitness. Nice views of snowy mountains in the sun from the top before a pretty steep but easy descent. Tired by the end.

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