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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Aug 19, 2012:

activity # timemileskm+m
  Run - Orienteering7 4:27:14 16.86(15:51) 27.14(9:51) 1202
  Run - Trail 3 4:21:15 15.3(17:05) 24.62(10:37) 1480
  Other1 3:31 1.04(3:23) 1.67(2:06)
  Total11 8:52:00 33.2(16:01) 53.43(9:57) 2682
  [1-5]10 8:19:03

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MoTuWeThFrSaSu

Sunday Aug 19, 2012 #

Note
(rest day)

Was due to run a middle distance event in Italy but after yesterday's traffic we decided it was more important to get to the airport than have a last bit of fun in the hills. Long day travelling but now back in Scotland.

Saturday Aug 18, 2012 #

4 PM

Run - Trail 40:00 intensity: (3:00 @1) + (10:00 @2) + (10:00 @3) + (12:00 @4) + (5:00 @5) 2.65 km (15:06 / km) +293m 9:43 / km
shoes: Adidas Kanadia TR3

As specular as running gets? Staying in a hostel at the top of a ski run in the Dolomites and headed for a short run up the nearest peak before dinner, amazing evening with views that make you never to want to leave. If only there was time to go further. These are the sort of experiences that you need to recall when it's mid winter, dark and wet and the sofa is looking very inviting. In contrast, the rest of the day was spent stuck in Italian holiday traffic meaning we had to skip the planned sprint session.
http://www.rifugioviviani.it/eng/news.php

Friday Aug 17, 2012 #

10 AM

Run - Orienteering 1:25:00 intensity: (6:00 @0) + (10:00 @1) + (25:00 @2) + (24:00 @3) + (15:00 @4) + (5:00 @5) 10.65 km (7:59 / km) +416m 6:41 / km
ahr:96 max:139 shoes: VJ Falcons 11

Hanging controls for the morning and afternoon exercises on Wildmoos, saw plenty of signs of moos but they remained illusive, wild or not. Nice woods, but pretty steep and not all that detailed.
12 PM

Run - Orienteering 30:21 intensity: (26 @0) + (4:57 @1) + (8:07 @2) + (8:48 @3) + (8:03 @4) 3.13 km (9:42 / km) +197m 7:23 / km
ahr:144 max:168 shoes: VJ Falcons 11

Out to the far end of the course with Lard, checking a few controls on the way. Waited at the control site observing runners (or lack of - was on the girls loop and due a virus most of them have had to sit training out for the day) until the course closed. Steep and hot.
2 PM

Run - Orienteering 20:00 intensity: (5:00 @1) + (5:00 @2) + (5:00 @3) + (5:00 @4) 1.9 km (10:32 / km) +126m 7:54 / km
shoes: VJ Falcons 11

Collecting the last few controls on Wildmoos. Feeling tired. (Left GPS running in the car.)
4 PM

Other 3:31 [0] 1.67 km (2:06 / km)

Toboggan run, failed to start my GPS until some way down. Fun, but disappointing slow. Major cramp in hip...

Thursday Aug 16, 2012 #

11 AM

Run - Orienteering 43:00 intensity: (3:00 @0) + (10:00 @1) + (25:00 @2) + (5:00 @3) 3.8 km (11:18 / km) +129m 9:40 / km
ahr:131 max:153 shoes: VJ Falcons 11

Hanging the afternoon controls for the gang on Karersee (in Italy), lovely area, full of big rocks and depressions, mixed woods and framed by mighty limestone mountains.
C • Tyrol 2
1 PM

Run - Orienteering 47:42 intensity: (10:00 @1) + (8:00 @2) + (15:00 @3) + (10:00 @4) + (4:42 @5) 4.95 km (9:38 / km) +251m 7:41 / km
ahr:92 max:156 shoes: VJ Falcons 11

Afternoon relay session on Karersee, well timed as there was a mighty thunderstorm during out lunch break. Shadowed a few of the gang and arrived back at the changeover to discover a stream pouring through it! First time for a few days that I've got my heart rate up and body moving (abet only for a short time), it didn't feel great but it was at least responding! Cracking drive back through the Dolomites over a couple of high passes.

Wednesday Aug 15, 2012 #

Note
(rest day)

Was thinking of an early morning jog but had to drop an athlete at Innsbruck airport and wasn't much motivated when I got back. Spent an hour or so mapping with the gang in the afternoon, which was very pleasant in the sunshine but attention spans were a little short!

Tuesday Aug 14, 2012 #

10 AM

Run - Orienteering 18:14 intensity: (8:14 @1) + (6:00 @2) + (4:00 @3) 1.37 km (13:16 / km) +46m 11:22 / km
shoes: VJ Falcons 11

Hanging controls for the lads, magic area, loads of knolls and rocks and springy but runnable underfoot.
12 PM

Run - Orienteering 22:57 intensity: (10:00 @0) + (10:00 @2) + (2:57 @3) 1.33 km (17:17 / km) +37m 15:10 / km
shoes: VJ Falcons 11

More hanging in more lovely forest. Had to hand Si as well so took quite a while.
2 PM

Run - Trail 46:15 intensity: (10:00 @0) + (6:15 @1) + (15:00 @2) + (15:00 @3) 4.44 km (10:26 / km) +84m 9:31 / km
shoes: VJ Falcons 11

Collecting this time. Lots of fun untangling Si units from controls. Legs tired.

Monday Aug 13, 2012 #

1 PM

Run - Trail 2:55:00 intensity: (45:00 @1) + (1:25:00 @2) + (35:00 @3) + (10:00 @4) 17.53 km (9:59 / km) +1103m 7:36 / km
ahr:126 max:169 shoes: Adidas Kanadia TR3

Jog from the hotel up to Obernberg See to check out the mistakes I made in the middle on Saturday and then up the mountain behind with Liz, Florence and Lucy (note; never run up a a mountain with Florence or down one with Lucy!).

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