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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Mar 17, 2013:

activity # timemileskm+m
  Run - Orienteering4 3:40:52 18.07(12:14) 29.08(7:36) 737
  Run - Trail 4 2:00:40 12.98(9:18) 20.89(5:47) 514
  Mapping1 1:00:00
  Run - Road 2 52:31 7.32(7:11) 11.78(4:28) 14
  Total11 7:34:03 38.36 61.74 1265
  [1-5]10 6:25:02

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MoTuWeThFrSaSu

Sunday Mar 17, 2013 #

10 AM

Run - Trail warm up/down 14:36 intensity: (41 @0) + (38 @1) + (1:28 @2) + (2:12 @3) + (9:14 @4) + (23 @5) 2.48 km (5:53 / km) +27m 5:34 / km
ahr:150 max:169 shoes: VJ Falcons 11

11 AM

Run - Orienteering race 55:34 intensity: (1 @0) + (18 @1) + (19 @2) + (2:30 @3) + (26:17 @4) + (26:09 @5) 8.46 km (6:34 / km) +356m 5:26 / km
ahr:162 max:178 shoes: VJ Falcons 11

NGOC Galoppen, High Meadow with Headless Hill, Brown, 7.1km, 400m. A truly international race, crossing the boarder 4 times! A steep and slippery area but I really enjoyed it and managed to keep running throughout, though not always very fast. A small miss a #1 (map wasn't quite right) and another at #8 (map wasn't quite right) but no wondering at any stage and was feeling strong, particularly at the end. It even stayed dry. Feeling a bit more confident in my physical condition now so should survive the JK.
Results
Routegadget
C • If you can keep up with San... 2

Saturday Mar 16, 2013 #

11 AM

Run - Trail warm up/down 10:30 intensity: (5 @0) + (1:49 @1) + (3:28 @2) + (3:23 @3) + (1:24 @4) + (21 @5) 1.56 km (6:43 / km) +35m 6:02 / km
ahr:135 max:166 shoes: VJ Falcons 11

WJS Training in New Beechenhurst.
12 PM

Run - Orienteering 50:57 intensity: (5:51 @0) + (31:59 @1) + (12:00 @2) + (1:07 @3) 4.12 km (12:22 / km) +83m 11:14 / km
ahr:107 max:142 shoes: VJ Falcons 11

WJS Training in New Beechenhurst. Shadowed one of the girls around a corridor course. Still did grand but the pace was only just quick enough to keep me warm.

Run - Orienteering 18:19 intensity: (13 @0) + (12 @1) + (21 @2) + (5:29 @3) + (11:43 @4) + (21 @5) 2.73 km (6:42 / km) +53m 6:06 / km
ahr:151 max:166 shoes: VJ Falcons 11

WJS Training in New Beechenhurst. Control pick, on my own for this so a little quicker, not feeling very speedy though. No problems.
1 PM

Run - Orienteering 34:24 intensity: (44 @1) + (6:48 @2) + (22:07 @3) + (4:45 @4) 4.96 km (6:56 / km) +95m 6:20 / km
ahr:140 max:164 shoes: VJ Falcons 11

WJS Training in New Beechenhurst. Did a map menory exercise with MCD, she can really move and had no problem with the map memory either, just needs to work on running at a more consistent pace I think.
2 PM

Run - Orienteering 1:01:38 intensity: (42 @0) + (7:52 @1) + (11:51 @2) + (30:17 @3) + (10:56 @4) 8.8 km (7:00 / km) +150m 6:27 / km
ahr:138 max:159 shoes: VJ Falcons 11

Went to hang controls fort he night O. Got very hungry and had a major sugar low on the way back. Good day and good exercises though. Watched the Peg relay as I was too busy eating to join in!

Friday Mar 15, 2013 #

Note

I should be put down for being this lazy.
C • agreed 6

Thursday Mar 14, 2013 #

10 AM

Mapping 1:00:00 [0]

Over 6 hours wandering around some nice but pretty steep woods. Progress slow, all due to having to completely create my own contours - would be a doddle if I had a lidar base. Not going to be a very profitable job this one.

Wednesday Mar 13, 2013 #

Event: SWOC Street O - Canton
 
7 PM

Run - Road 16:17 intensity: (54 @0) + (1:27 @1) + (40 @2) + (1:17 @3) + (9:49 @4) + (2:10 @5) 3.89 km (4:11 / km) +7m 4:09 / km
ahr:150 max:167 shoes: Asics 2140 (10)

Local street-O this evening only I got stuck in work too late to be able to make it. Was hungry and fed up so just legged it straight home, reasonably quickly for me.

Tuesday Mar 12, 2013 #

7 AM

Run - Trail 32:51 intensity: (20 @0) + (11 @1) + (11 @2) + (3:34 @3) + (25:38 @4) + (2:57 @5) 6.82 km (4:49 / km) +20m 4:45 / km
ahr:154 max:188 shoes: Asics 2140 (10)

IW. Cold and legs not in the mood for running. Sunny with snowflakes in the air. Tried to find a new short cut, it wasn't.
6 PM

Run - Road 36:14 intensity: (6 @0) + (13 @1) + (23 @2) + (23:30 @3) + (9:56 @4) + (2:06 @5) 7.89 km (4:36 / km) +7m 4:34 / km
ahr:148 max:177 shoes: Asics 2140 (10)

HFW. Via Charlie's house but she wasn't home. Feeling a little tired but how much nicer is it to run in the evening when your body is fully awake than first thing in the morning?

Monday Mar 11, 2013 #

6 PM

Run - Trail 1:02:43 intensity: (8 @0) + (17 @1) + (20 @2) + (18:16 @3) + (26:25 @4) + (17:17 @5) 10.02 km (6:15 / km) +432m 5:09 / km
ahr:156 max:185 shoes: La Sportiva Crosslite

Nearly didn't do this, took the wrong turn a good dozen time trying to find the place in rush hour traffic and it was also windy and Baltic cold. Glad I made the effort though as it was a lovely, if a bit on the nippy side, evening. Wanted to do a decent amount of climb and get my heart rate up without actually doing intervals, so went up and down the steepest local hill I could find in the deepening darkness. Not sure that it's the brightest idea to explore an old quarry, when no one knows where you are, on your own, in the dark... But I've never claimed to be bright...

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