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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Nov 17, 2013:

activity # timemileskm+m
  Run - Trail 3 3:54:41 22.68(10:21) 36.5(6:26) 803
  Run - Orienteering3 1:44:46 12.29(8:31) 19.78(5:18) 239
  Run - Terrain2 47:56 5.15(9:18) 8.29(5:47) 228
  Run - Road 3 34:39 4.29(8:04) 6.91(5:01) 22
  Total10 7:02:02 44.42(9:30) 71.49(5:54) 1292
  [1-5]10 7:00:24

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MoTuWeThFrSaSu

Sunday Nov 17, 2013 #

10 AM

Run - Terrain warm up/down 35:02 intensity: (4 @1) + (17:15 @2) + (15:17 @3) + (2:26 @4) 6.1 km (5:45 / km) +188m 4:59 / km
ahr:130 max:142 shoes: Jalas 2012

Headed up the hill feeling like death cooled down, my body absolutely hating me. Things hadn't improved much by the top but the nice long and easy decent got my body moving and the last km of so along a nice flat plateau was quite enjoyable, if still feeling a little tired. Good warm up and much needed.
11 AM

Run - Orienteering race 32:58 intensity: (13 @1) + (11 @2) + (3:15 @3) + (16:09 @4) + (13:10 @5) 5.73 km (5:45 / km) +206m 4:53 / km
ahr:161 max:171 shoes: Jalas 2012

SBOC Local event, Pen Rhiw Wen, Green, 4.9km, 160m, 17 controls. Nice to start properly warmed up and felt great running on the level and down hill! Messy into #1 and overshot #5 a bit (and #3 was on an imaginary pit) but otherwise clean enough and happy with the way I was moving after a good weeks training. Ben running well to finish about 90 seconds in front, which I didn't have in my legs today (no power on the hills at all). Very enjoyable event - it even stayed dry and relatively mild. Lovely tea shop and exploration of Carreg Cennen Castle (great alliteration!) afterwards.
Map
12 PM

Run - Terrain warm up/down 12:54 intensity: (52 @1) + (3:54 @2) + (7:53 @3) + (15 @4) 2.19 km (5:53 / km) +40m 5:24 / km
ahr:136 max:150 shoes: Jalas 2012

Ben wouldn't leave Meg to join me so all on my own!

Run - Orienteering 10:26 intensity: (11 @0) + (6:43 @1) + (3:32 @2) 1.13 km (9:13 / km)
ahr:116 max:132 shoes: Jalas 2012

Collecting a few controls.

Saturday Nov 16, 2013 #

Note
(rest day)

Calf's well sore, probably should have given them a wee jog but opted for a rest day instead.

Friday Nov 15, 2013 #

11 AM

Run - Trail 1:48:59 intensity: (7 @0) + (3:19 @1) + (34:26 @2) + (1:04:58 @3) + (5:22 @4) + (47 @5) 18.72 km (5:49 / km) +66m 5:43 / km
ahr:137 max:169 shoes: La Sportiva Crosslite

Exploring a bit more of the coast path from Aberthaw to St Donat's (needed a flat run!), headed out along the beach (in reality lots of rocks and pavement below the cliffs - not a place to break a leg) and back along the cliff tops. More fun on the way out but much easier running higher up. Feeling tired.

Thursday Nov 14, 2013 #

6 PM

Run - Trail intervals 1:05:02 intensity: (15 @0) + (2:05 @1) + (18:59 @2) + (17:18 @3) + (19:14 @4) + (7:11 @5) 8.3 km (7:50 / km) +419m 6:15 / km
ahr:144 max:175 shoes: La Sportiva Crosslite (2)

Hill intervals up the steep wooden steps at Cefn Onn with Gary. 5 x 130m with 45m (approximately).
1.54
1.46
1.47
1.43
1.42
Legs were heavy with lactic by half way up each climb and from then on it hurt just to keep moving - though think this may have improved as the session progressed. Hope it did some good! Fun in a strange way and it was a lovely night to be out. Decent warm down loop to finish.

Note: Yesterdays map added below.

Wednesday Nov 13, 2013 #

6 PM

Run - Road warm up/down 4:59 intensity: (13 @0) + (15 @1) + (4 @2) + (15 @3) + (3:37 @4) + (35 @5) 0.97 km (5:08 / km) +2m 5:05 / km
ahr:153 max:172 shoes: Asics 1150 (2012)

7 PM

Run - Orienteering race 1:01:22 intensity: (7 @0) + (1 @1) + (15 @2) + (11:55 @3) + (46:43 @4) + (2:21 @5) 12.93 km (4:45 / km) +33m 4:41 / km
ahr:155 max:169 shoes: Asics 1150 (2012)

SWOC Street Event, Canton, 1 hour Score. Most confusing event ever to work out points, the map just had numbers on while the descriptions were in order of points value, so it was really difficult to find your control number and then what it was worth (and what you were looking for) while running (in the dark). Fun enough though and it got the legs moving – although there was quite a bit of standing at a lot of controls trying to work out where to write my answer! Opted to get as many as I could and not worry about their value, did mange a good haul but probably spent too long on low scoring controls (but I couldn’t work that out at the time!). Back 80 seconds late which cost me 30 points (or three low value controls).
Map
8 PM

Run - Road warm up/down 3:47 intensity: (1 @0) + (44 @1) + (3:02 @2) 0.71 km (5:19 / km) +2m 5:14 / km
ahr:122 max:129 shoes: Asics 1150 (2012)

Tuesday Nov 12, 2013 #

6 PM

Run - Trail 1:00:40 intensity: (26 @0) + (13:26 @1) + (23:09 @2) + (10:48 @3) + (9:50 @4) + (3:01 @5) 9.49 km (6:24 / km) +318m 5:29 / km
ahr:133 max:175 shoes: La Sportiva Crosslite

First night MDC run of the Winter up the Garth from the Tynant inn. A bit chilly out but lovely once moving. Legs still a wee bit tired and I only could push so hard on the final climb, happy enough with the pace considering. Also chased Matt over the last km so ran that a little quicker than usual as well. Good leg loosener. Great food at Alan's after.

Monday Nov 11, 2013 #

7 AM

Run - Road 25:53 intensity: (18 @0) + (1:05 @1) + (1:26 @2) + (19:57 @3) + (3:07 @4) 5.23 km (4:57 / km) +18m 4:52 / km
ahr:141 max:164 shoes: Asics 1150 (2012)

Left home only to realise that I'd forgotten to pack a towel so had to return to collect it, was then running a bit late so opted for a shorter route to work, appear to have over optimized it though as I still made it to my desk early. No time to run in the evening.

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