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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Jul 31, 2022:

activity # timemileskm+m
  Run - Orienteering14 13:04:41 56.34(13:56) 90.67(8:39) 1269
  Bike - Road5 11:46:57 156.83(4:30) 252.39(2:48) 2646
  Run - Trail 15 5:26:12 28.61(11:24) 46.04(7:05) 1028
  Walk2 1:51:05 12.13(9:10) 19.52(5:41) 456
  Canoeing1 1:07:08 2.48(27:03) 3.99(16:49) 4
  Total33 33:16:03 256.39(7:47) 412.61(4:50) 5403
  [1-5]33 31:35:15

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Sunday Jul 31, 2022 #

Note

Travelling home. Feeling tired.

Saturday Jul 30, 2022 #

11 AM

Run - Trail warm up/down 15:25 intensity: (2:39 @1) + (8:24 @2) + (4:22 @3) 2.12 km (7:16 / km) +47m 6:32 / km
ahr:123 max:142 shoes: VJ Supra 2018

Run - Orienteering race 1:03:50 intensity: (23 @0) + (1:14 @1) + (7:19 @2) + (31:12 @3) + (23:30 @4) + (12 @5) 8.39 km (7:37 / km) +14m 7:33 / km
ahr:140 max:165 shoes: VJ Supra 2018

Friday Jul 29, 2022 #

10 AM

Run - Trail warm up/down 26:18 intensity: (2:15 @0) + (13:43 @1) + (7:34 @2) + (2:33 @3) + (6 @4) + (7 @5) 3.12 km (8:26 / km) +59m 7:43 / km
ahr:107 max:174 shoes: VJ Supra 2018

11 AM

Run - Orienteering race 33:17 intensity: (25 @0) + (7 @1) + (1:39 @2) + (20:06 @3) + (10:57 @4) + (3 @5) 4.55 km (7:19 / km)
ahr:141 max:160 shoes: VJ Supra 2018

Thursday Jul 28, 2022 #

9 AM

Run - Trail warm up/down 21:31 intensity: (5:48 @0) + (10:42 @1) + (5:00 @2) + (1 @3) 2.3 km (9:22 / km) +25m 8:53 / km
ahr:100 max:129 shoes: VJ Supra 2018

Run - Orienteering race 1:17:05 intensity: (28 @0) + (13:26 @1) + (53:33 @2) + (9:38 @3) 7.47 km (10:19 / km) +18m 10:12 / km
ahr:121 max:143 shoes: VJ Supra 2018

Tuesday Jul 26, 2022 #

8 AM

Run - Trail warm up/down 18:55 intensity: (1:31 @1) + (2:59 @2) + (8:18 @3) + (6:07 @4) 3.22 km (5:53 / km) +58m 5:24 / km
ahr:137 max:154 shoes: VJ Supra 2018

Run - Orienteering 1:07:51 intensity: (34 @1) + (2:48 @2) + (31:44 @3) + (32:06 @4) + (39 @5) 8.93 km (7:36 / km) +58m 7:22 / km
ahr:143 max:164 shoes: VJ Supra 2018

Monday Jul 25, 2022 #

Event: ORingen 2022
 
12 PM

Run - Trail 25:22 intensity: (4:01 @0) + (4:31 @1) + (7:22 @2) + (8:53 @3) + (35 @4) 3.79 km (6:42 / km) +52m 6:16 / km
ahr:117 max:151

Run - Orienteering 44:32 intensity: (26 @1) + (43 @2) + (3:10 @3) + (36:35 @4) + (3:38 @5) 5.87 km (7:35 / km) +32m 7:23 / km
ahr:151 max:170

Sunday Jul 24, 2022 #

1 PM

Run - Orienteering 55:42 intensity: (5 @0) + (4:30 @1) + (13:53 @2) + (31:58 @3) + (5:12 @4) + (4 @5) 6.6 km (8:26 / km) +20m 8:19 / km
ahr:132 max:164 shoes: VJ Supra 2018

Friday Jul 22, 2022 #

9 AM

Run - Orienteering 1:21:30 intensity: (3:36 @0) + (33:38 @1) + (18:44 @2) + (20:01 @3) + (5:26 @4) + (5 @5) 5.58 km (14:37 / km) +131m 13:04 / km
ahr:116 max:160 shoes: VJ Supra 2018

3 PM

Canoeing 1:07:08 intensity: (51:18 @0) + (15:38 @1) + (12 @2) 3.99 km (16:49 / km) +4m 16:44 / km
ahr:73 max:115

Evening canoe around part of the lake from the accommodation. Very pleasant (though Eoin is not a good paddle partner!).

Thursday Jul 21, 2022 #

9 AM

Run - Trail warm up/down 18:13 intensity: (13 @0) + (1:05 @1) + (7:16 @2) + (7:32 @3) + (2:07 @4) 2.75 km (6:38 / km) +45m 6:08 / km
ahr:131 max:152 shoes: VJ Supra 2018

Too the start, starting very slowly and eventually not moving quite so slowly.
10 AM

Run - Orienteering race 53:07 intensity: (5 @0) + (38 @1) + (55 @2) + (6:24 @3) + (35:00 @4) + (10:05 @5) 5.86 km (9:04 / km) +156m 8:00 / km
ahr:152 max:176 shoes: VJ Supra 2018

https://www.livelox.com/Viewer/OOcup-E5-Klabbole/M...
11 AM

Run - Trail warm up/down 5:52 intensity: (3:25 @1) + (1:23 @2) + (41 @3) + (23 @4) 0.78 km (7:29 / km)
ahr:118 max:151 shoes: VJ Supra 2018

Very easy back to assembly with Pippa.

Wednesday Jul 20, 2022 #

12 PM

Run - Trail warm up/down 13:39 intensity: (11 @0) + (30 @1) + (54 @2) + (8:26 @3) + (3:38 @4) 2.31 km (5:55 / km) +72m 5:07 / km
ahr:139 max:158 shoes: VJ Supra 2018

Nice easy run along an easy road to get to the start.
1 PM

Run - Orienteering race 59:01 intensity: (22 @1) + (8 @2) + (26 @3) + (11:34 @4) + (46:31 @5) 7.63 km (7:44 / km) +121m 7:10 / km
ahr:162 max:179 shoes: VJ Supra 2018

https://www.livelox.com/Viewer/OOcup-E4-Tavelsjo/M...

Tuesday Jul 19, 2022 #

12 PM

Run - Trail warm up/down 12:15 intensity: (13 @0) + (3:45 @1) + (3:43 @2) + (2:27 @3) + (2:07 @4) 1.39 km (8:49 / km) +73m 6:59 / km
ahr:124 max:156 shoes: VJ Supra 2018

To the start, it very unexpectedly started to rain about half way there. Start was where the finish was yesterday.
1 PM

Run - Orienteering race 1:04:39 intensity: (35 @1) + (5:03 @2) + (27:44 @3) + (30:34 @4) + (43 @5) 6.27 km (10:18 / km) +212m 8:49 / km
ahr:143 max:166 shoes: VJ Supra 2018

OO Cup Day 3, 5.4km, 210m, 18 controls, M45.
Much more physical area today, especially the first 5 controls. Ground was rough, uneven, on a slope and covered in bilberry. Rain also blurred both the map and the magnifier so couldn't see the detail, even with lots of stopping. Dropped about 3 mins on the third and wobbly in other places, but nothing too bad considering. Another great and and good fun though.
https://www.livelox.com/Viewer/OOcup-E3-Hossjo/M45...
2 PM

Run - Trail warm up/down 10:00 intensity: (2:40 @2) + (6:38 @3) + (40 @4) + (2 @5) 2.24 km (4:28 / km)
ahr:96 max:161 shoes: VJ Supra 2018

Back from the finish. It decided not to rain again until I got back to the assembly field.

Monday Jul 18, 2022 #

11 AM

Run - Trail warm up/down 11:51 intensity: (26 @1) + (5:25 @2) + (6:00 @3) 1.85 km (6:24 / km) +59m 5:31 / km
ahr:128 max:143 shoes: VJ Supra 2018

To the start, mostly gravel tracks and fields.
12 PM

Run - Orienteering race 1:07:05 intensity: (25 @0) + (30 @1) + (1:16 @2) + (8:01 @3) + (42:53 @4) + (14:00 @5) 8.44 km (7:57 / km) +199m 7:07 / km
ahr:153 max:178 shoes: VJ Supra 2018

OO Cup Day 2, 7.6km, 230m, 17 controls, M45, 'long distance'
Another really fun race. Much more open and visible than yesterday to able to read ahead quite a bit more. Mostly opted for straight so lots of compass use. Only control I didn't spike was the drinks control on a road! Very enjoyable.
https://www.livelox.com/Viewer/OOcup-E2-Hossjo/M45...
1 PM

Run - Trail warm up/down 9:56 intensity: (2:11 @1) + (4:33 @2) + (1:50 @3) + (54 @4) + (28 @5) 1.21 km (8:14 / km)
ahr:126 max:170 shoes: VJ Supra 2018

From the finish to the assembly, back the way we'd gone to the start.

Sunday Jul 17, 2022 #

12 PM

Run - Orienteering 34:22 intensity: (16 @0) + (6:43 @1) + (8:37 @2) + (11:35 @3) + (6:59 @4) + (12 @5) 3.58 km (9:36 / km) +77m 8:40 / km
ahr:130 max:162 shoes: VJ Supra 2018

OO Cup model event. Wanting to get out on a map before the competition so a quick loop on the model map. Very useful and lovely terrain. Compass and accuracy will be important.
3 PM

Run - Trail warm up/down 13:05 intensity: (1:15 @0) + (5:39 @1) + (5:11 @2) + (1:00 @3) 1.08 km (12:05 / km) +6m 11:45 / km
ahr:108 max:134 shoes: VJ Supra 2018

To the start. Nice day for running.
4 PM

Run - Orienteering race 49:16 intensity: (5 @0) + (24 @1) + (1:26 @2) + (4:44 @3) + (11:29 @4) + (31:08 @5) 5.49 km (8:58 / km) +163m 7:49 / km
ahr:159 max:185 shoes: VJ Supra 2018

OO Cup Day 1, 4.8km, 130m, 19 controls, M45.
Lovely terrain but very tough, especially the first half, which was on a rocky slope. Took it steady to maintain map contact, which mostly worked but had a few wee wobbles (30 seconds or so). Not strong enough or fluid enough navigationally fluid enough to be able to race in this terrain at the moment. Great fun and very enjoyable though.
https://www.livelox.com/Viewer/OOcup-E1-Skravelsjo...

Saturday Jul 16, 2022 #

Note

Most of the day spent driving from Arlanda to Umea.

Friday Jul 15, 2022 #

Note

Full day of Travel to only get as far as Stockholm.

Thursday Jul 14, 2022 #

Note

Nice day but had packing to do and work to finish off.

Wednesday Jul 13, 2022 #

Note

Hip a little sore after yesterday so resting it today.

Tuesday Jul 12, 2022 #

6 PM

Run - Trail 1:32:29 intensity: (16 @0) + (7:13 @1) + (16:25 @2) + (40:42 @3) + (22:09 @4) + (5:44 @5) 12.81 km (7:13 / km) +423m 6:12 / km
ahr:137 max:171 shoes: Salomon Fellraiser 20 (orange)

MDC from Taf Fechan into the Beacons and Fan y Big. Lovely day but a bit overcast during the run, not that that was a problem as it was still mega muggy - breeze up high was quite nice. Mostly stayed with the steady group as hadn't tested the hip up a hill yet. Right decision as found this hard enough and was happy to get to the end! Hip was actually grand, though a bit sore in the evening. Just need to adjust the body to running again.

Monday Jul 11, 2022 #

1 PM

Run - Trail 31:21 intensity: (10 @0) + (24 @1) + (4:48 @2) + (9:26 @3) + (15:47 @4) + (46 @5) 5.08 km (6:10 / km) +108m 5:34 / km
ahr:142 max:168 shoes: Salomon Trailster 2

Lunchtime trot to adjust to the heat a bit. Got very sweaty even at a very steady pace, but also lovely to be out. Hip a bit noticeable starting out but settled down okay and wasn't sore afterwards.

Sunday Jul 10, 2022 #

3 PM

Bike - Road 3:50:15 intensity: (1:50:22 @1) + (59:39 @2) + (39:38 @3) + (20:22 @4) + (14 @5) 72.7 km (3:10 / km) +1125m 2:56 / km
ahr:116 max:165

Eventually managed to get out for a ride with Matt in the evening. Nice and warm without being too hot. Pretty easy pace, which was welcome as I was still lacking any drive. A few small sections of new roads for me, but mostly familiar stuff.

Saturday Jul 9, 2022 #

Note

Lovely day, too hot even, didn't really know what to do and ended up with motivation to do nothing.

Friday Jul 8, 2022 #

11 AM

Walk 1:13:24 intensity: (1:12:45 @1) + (39 @2) 11.15 km (6:35 / km) +348m 5:42 / km
ahr:80 max:120 shoes: Salomon Trailster 2

Wander around Castell Coch updating the felling and bike paths, nothing unexpected but the felling is letting more light into the woods so more brambles are starting to get established.

Thursday Jul 7, 2022 #

7 PM

Bike - Road 2:05:05 intensity: (2:10 @0) + (1:37:18 @1) + (13:29 @2) + (11:24 @3) + (44 @4) 40.37 km (3:06 / km) +148m 3:03 / km
ahr:105 max:152

Evening pootle around the bay with Emma. Really nice to catch up on another cracking evening. Had to do the last 6km quite hard to beat the darkness home.

Wednesday Jul 6, 2022 #

5 PM

Bike - Road 14:34 intensity: (10:35 @1) + (3:31 @2) + (28 @3) 5.24 km (2:47 / km) +36m 2:41 / km
ahr:110 max:133

Bike to the Park Series with Matt.
6 PM

Run - Orienteering race 33:24 intensity: (18 @0) + (11 @1) + (45 @2) + (1:56 @3) + (25:59 @4) + (4:15 @5) 6.01 km (5:33 / km) +69m 5:15 / km
ahr:152 max:166 shoes: Salomon Sense Flow2

SWOC Park Series, Forest Farm.
Bit of an advantage having mapped this last year, so no navigational issues but a non-perfect micro route choices. More concerned about my hip than running fast, but please that it coped grand and wasn't any more sore afterwards. Another grand evening to be out and a fun course with plenty of route choices.
8 PM

Bike - Road 33:27 intensity: (6 @0) + (12:17 @1) + (18:16 @2) + (2:45 @3) + (3 @4) 7.71 km (4:20 / km) +49m 4:12 / km
ahr:117 max:149

Collected a few controls and then home.

Tuesday Jul 5, 2022 #

Note
(sick)

Strangely, improved massively today and not feeling too bad by the evening - this hasn't happened with a cold with me for as long as I can remember.

Monday Jul 4, 2022 #

Note
(sick)

If it's not one thing, it's another! All stuffed up and sneezing this afternoon so going down with something. Not much to do apart from rest.

Sunday Jul 3, 2022 #

2 PM

Walk 37:41 intensity: (26:46 @0) + (9:47 @1) + (1:06 @2) + (2 @3) 8.37 km (4:30 / km) +108m 4:14 / km
ahr:67 max:129

Walk around St Fagan's with Richard, taking advantage of a nice afternoon and not wanting to run on my hip yet (which was still struggling going uphill).

Saturday Jul 2, 2022 #

12 PM

Bike - Road 5:03:36 intensity: (30:16 @1) + (1:44:19 @2) + (2:17:57 @3) + (30:41 @4) + (23 @5) 126.37 km (2:24 / km) +1288m 2:17 / km
ahr:130 max:166

Decent cycle out to Chepstow. First half very easy, flat and speedy (apart from a puncture in St Mellons) but things got much more interesting on the way back. Cycling the route from memory, which went well as far as Pontypool, but then things went wrong, started to feel tired, got cut up by a van, chased by an evil little dog (snapping at my ankles, owner shouting at me to stop, but I declined to give the dog the option of actually biting me), took a wrong turn and then the wrong cycle route, which added an unwelcome and steep additional hill. Not too bad from there back though. Grand day out, but neck very sore now.

Friday Jul 1, 2022 #

Note

Had intended to cycle but ended up just having an easy recovery day.

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