Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Mar 24, 2013:

activity # timemileskm+m
  Run - Road 5 3:05:02 25.26(7:20) 40.64(4:33) 64
  Run - Trail 6 2:44:20 19.13(8:35) 30.79(5:20) 381
  Run - Orienteering2 1:24:25 8.65(9:45) 13.92(6:04) 46516 /17c94%
  Total11 7:13:47 53.04(8:11) 85.36(5:05) 91016 /17c94%
  [1-5]11 7:13:07

«»
1:30
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 24, 2013 #

10 AM

Run - Trail warm up/down 21:01 intensity: (6 @0) + (19 @1) + (2:13 @2) + (12:21 @3) + (6:02 @4) 3.59 km (5:51 / km) +62m 5:23 / km
ahr:143 max:158 shoes: Jalas 2010

Nice and snowy single track to follow.

Run - Orienteering race 37:07 intensity: (13 @1) + (17 @2) + (1:07 @3) + (12:42 @4) + (22:48 @5) 6.58 km (5:38 / km) +201m 4:54 / km
ahr:164 max:174 shoes: Jalas 2010

Wentwood (west), SWOC local event, Blue, 5.8km, 210m, 18 controls. Even colder than yesterday! Very different wood though, all plantation working forest, half of which was very nice indeed, the other part wasn't, but the brambles and brashings were low enough not to be too bad. Didn't run wonderfully well but at the same time was moving well enough and enjoyed it once again.
Body seems to be fully recovered from last months mysterious tiredness and is responding well to running hard. Bring on the JK!
Results
11 AM

Run - Trail warm up/down 2:39 intensity: (2 @1) + (47 @2) + (1:50 @4) 0.37 km (7:05 / km) +25m 5:19 / km
ahr:146 max:155 shoes: Jalas 2010

Saturday Mar 23, 2013 #

12 PM

Run - Trail warm up/down 20:37 intensity: (5 @0) + (13 @1) + (3:40 @2) + (7:27 @3) + (8:46 @4) + (26 @5) 3.49 km (5:54 / km) +114m 5:04 / km
ahr:146 max:171 shoes: Jalas 2010

Up the hill opposite, cold out but body feeling especially lethargic. An inch or so of snow once up the hill.

Run - Orienteering race 47:18 intensity: (4 @1) + (16 @2) + (40 @3) + (18:36 @4) + (27:42 @5) *** 7.34 km (6:26 / km) +264m 5:28 / km
ahr:164 max:174 spiked:16/17c shoes: Jalas 2010

Mallards Pike South, NGOC Local event, Blue, 6.5km, 220m, 17 controls. Good fun this is the fresh snow, not enough to impede progress but enough to see where everyone else had been! Very slippery and sticky though and my shoes, minus 16 dobs, weren't really up to the task. Vegetation was woefully out of date in places but this only caused me one hesitation when looking for a feature which was supposed to be in semi-open but was clearly in trees. Took a while to get going but I think that was partly due to how difficult the running conditions were.
Results
1 PM

Run - Trail warm up/down 22:42 intensity: (4:22 @1) + (12:53 @2) + (5:27 @3) 3.3 km (6:53 / km) +80m 6:08 / km
ahr:128 max:147 shoes: Jalas 2010

Nice trot around the adjoining bit of wood with Dr Bown.

Friday Mar 22, 2013 #

11 AM

Run - Trail 1:05:49 intensity: (25 @1) + (2:36 @2) + (50:06 @3) + (12:30 @4) + (12 @5) 13.3 km (4:57 / km) +85m 4:48 / km
ahr:145 max:179 shoes: Asics 1150 (2010)

Don't think this achieved much other than keeping my body moving as it was just one of those generic plods. Did well to get out though as weather was far from motivational. Everywhere has turned to mud again already.

Thursday Mar 21, 2013 #

Note
(rest day)

Rest day, but probably took it a bit too extreme.

Wednesday Mar 20, 2013 #

7 AM

Run - Road 31:08 intensity: (26 @0) + (34 @2) + (19:07 @3) + (9:29 @4) + (1:32 @5) 6.48 km (4:48 / km) +7m 4:47 / km
ahr:150 max:183 shoes: Asics 1150 (2010)

IW. Slightly easier this morning, only my legs were tired so it wasn’t. I know that makes sense.
7 PM

Run - Road 33:26 intensity: (1:21 @1) + (4:11 @2) + (27:38 @3) + (16 @4) 6.75 km (4:57 / km) +4m 4:56 / km
ahr:139 max:151 shoes: Asics 1150 (2010)

HFW. Legs tired and head tired, stuck late at work but thankfully there was a cookie and some chocolate rolls left over from a meeting so I had enough substance to get me home.

Tuesday Mar 19, 2013 #

7 AM

Run - Road 31:24 intensity: (28 @1) + (27 @2) + (19:03 @3) + (11:26 @4) 6.8 km (4:37 / km) +32m 4:31 / km
ahr:148 max:157 shoes: Asics 1150 (2010)

IW. It was easier. But marginally. Watch said I was doing close to 4mpk and ran an extra 800m than usual. I wasn’t and I didn’t. What’s up there? Will have to check data when I get home. EDIT: The GPS seems have spent the night somewhere about a km from home and took a while to catch up with me.
6 PM

Run - Road 44:39 intensity: (1:03 @1) + (1:57 @2) + (7:44 @3) + (21:52 @4) + (12:03 @5) 10.6 km (4:13 / km) +4m 4:12 / km
ahr:157 max:175 shoes: Asics 1150 (2010)

My fast pace isn't very fast, once I get below 4mpk the legs wheels fall off. That's why I orienteer and don't run on the road!
C • clearly some efforts there... 3

Monday Mar 18, 2013 #

7 AM

Run - Trail 31:32 intensity: (3 @0) + (34 @1) + (1:18 @2) + (16:34 @3) + (13:03 @4) 6.74 km (4:41 / km) +15m 4:38 / km
ahr:147 max:157 shoes: Asics 1150 (2010)

IW. This doesn't get any easier.
6 PM

Run - Road 44:25 intensity: (31 @1) + (57 @2) + (17:23 @3) + (23:04 @4) + (2:30 @5) 10.01 km (4:26 / km) +17m 4:24 / km
ahr:152 max:172 shoes: Asics 1150 (2010)

HFW. Started steady and slowly cranked it up as I was feeling surprisingly good. A little too late to take advantage of daylight but a nice evening to be out. Side roads don't half get in the way.

« Earlier | Later »