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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 10, 2013:

activity # timemileskm+m
  Run - Trail 6 2:27:39 12.95(11:24) 20.84(7:05) 945
  Run - Orienteering2 2:14:15 14.39(9:20) 23.16(5:48) 473
  Total8 4:41:54 27.35(10:19) 44.01(6:24) 1418
  [1-5]8 4:40:07
averages - sleep:6.3 weight:72.8kg

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MoTuWeThFrSaSu

Sunday Feb 10, 2013 #

11 AM

Run - Trail warm up/down 13:53 [2] 2.0 km (6:56 / km) +34m 6:23 / km
shoes: Jalas 2012

12 PM

Run - Orienteering race 46:30 intensity: (5:00 @2) + (15:00 @3) + (20:00 @4) + (6:30 @5) 7.43 km (6:15 / km) +198m 5:31 / km
shoes: Jalas 2012

POM day 2, middle distance. Better today but still not feeling good running. Baltic out.
1 PM

Run - Trail warm up/down 6:08 [1] 0.63 km (9:43 / km) +1m 9:39 / km
shoes: Jalas 2012

Saturday Feb 9, 2013 #

Event: POM 2013
 
11 AM

Run - Trail warm up/down 16:35 intensity: (8 @0) + (5:07 @1) + (2:22 @2) + (2:17 @3) + (5:40 @4) + (1:01 @5) 1.97 km (8:26 / km) +46m 7:33 / km
ahr:135 max:171 shoes: Jalas 2012

12 PM

Run - Orienteering race 1:27:45 intensity: (1 @0) + (1:08 @1) + (9 @2) + (12 @3) + (42:38 @4) + (43:37 @5) 15.73 km (5:35 / km) +275m 5:08 / km
ahr:163 max:173 shoes: Jalas 2012

Not feeling good at all, but s nice sunny day.
1 PM

Run - Trail warm up/down 10:15 [1] 1.56 km (6:34 / km) +31m 5:58 / km
shoes: Jalas 2012

Friday Feb 8, 2013 #

Note
(rest day)

Travel to POM, looking forward to this week.

Thursday Feb 7, 2013 #

Note
weight:72.5kg (rest day)

Busy, busy, busy, but no progress. Frustrating. But I am an uncle :-)
C • Great! 3

Wednesday Feb 6, 2013 #

Note
weight:72.9kg (rest day)

This is turning out to be a very tapered week for POM, though not intentional. All day site visit today, up early and home late so no running for me.

Tuesday Feb 5, 2013 #

6 PM

Run - Trail 54:06 intensity: (1:16 @0) + (7:25 @1) + (10:43 @2) + (10:51 @3) + (14:51 @4) + (9:00 @5) 7.42 km (7:17 / km) +531m 5:22 / km
ahr:148 max:202 shoes: Adidas Kanadia TR4

Up Pen y Fan again (886m), but this time in the dark with a bunch of fell runners. Nasty rain and mighty wind heading up in the car but once out and moving it was all rather nice, the wind was (mostly) a help and the rain turned to snow higher up. 25 minutes straight up though (felt grand in the legs at the steady pace but my back didn't like it that much) and then once off the summit the decent was lovely and soft. Much nice.
C • Wales seems to agree with y... 10

Monday Feb 4, 2013 #

7 PM

Run - Trail 46:42 intensity: (22 @0) + (9:12 @1) + (17:05 @2) + (12:48 @3) + (5:46 @4) + (1:29 @5) 7.26 km (6:26 / km) +302m 5:20 / km
ahr:133 max:177 slept:6.25 weight:73.1kg shoes: Adidas Kanadia TR4

Nice easy run up the very big hill behind Mark and Alice's. It had to be easy because it was a pretty relentlessness climb straight from the off. Nice up on top though and it would have been easy to add many more miles once up. Needed the shorter run though. Followed by an excellent dinner and chat to celebrate an aging Mark.

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