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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jan 11, 2015:

activity # timemileskm+m
  Run - Orienteering6 5:20:34 20.45(15:40) 32.92(9:44) 1008
  Bike - Road6 3:14:35 48.19(4:02) 77.56(2:31) 268
  Run - Trail 4 2:25:13 13.34(10:53) 21.47(6:46) 856
  Strength exercises3 1:00:00
  Run - Terrain1 11:00 0.88(12:32) 1.41(7:47) 38
  Total19 12:11:22 82.86 133.35 2170
  [1-5]19 11:49:47

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MoTuWeThFrSaSu

Sunday Jan 11, 2015 #

10 AM

Run - Trail warm up/down 11:04 intensity: (2 @0) + (48 @1) + (1:55 @2) + (5:23 @3) + (2:56 @4) 2.06 km (5:22 / km) +19m 5:08 / km
ahr:151 max:183 shoes: VJ Supra 14

11 AM

Run - Orienteering race 1:03:37 intensity: (21 @1) + (18 @2) + (5:29 @3) + (54:50 @4) + (2:39 @5) 8.78 km (7:14 / km) +261m 6:18 / km
ahr:157 max:168 shoes: VJ Supra 14

BOK Local Event, Wye Valley Forests, Brown, 7.7km, 315m, 17 controls. Really enjoyed this, some good rough forest and steep slippery slopes, the type of terrain running that's been missing from my training recently.

Unsurprisingly I was feeling a little tired but manged to maintain a respectable pace, even if it was a struggle in the brashings and on the hills. Technically only one real mistake when the brashings hid a large gully allowing me to drift some way offline. Much easier in the daylight!

A Damp Otter was not only rude enough to steel my map, but he then used to to beat me by a few seconds. Youth just don't respect their elders any more!
12 PM

Run - Orienteering 44:55 intensity: (40 @0) + (38:16 @1) + (5:00 @2) + (59 @3) 2.72 km (16:29 / km) +43m 15:17 / km
ahr:106 max:141 shoes: VJ Supra 14

Coaching Caitlin - she's improving quickly.
6 PM

Strength exercises 20:00 [1]

Didn't want to do these.

Saturday Jan 10, 2015 #

11 AM

Run - Terrain warm up/down 11:00 intensity: (15 @0) + (27 @1) + (1:28 @2) + (5:52 @3) + (2:58 @4) 1.41 km (7:47 / km) +38m 6:52 / km
ahr:140 max:162 shoes: VJ Supra 14

Leading the Welsh juniors (and a few in BOK interlopers) in a warm up with Megan CD.
12 PM

Run - Orienteering 46:40 intensity: (3:52 @0) + (29:09 @1) + (10:52 @2) + (2:47 @3) 4.1 km (11:23 / km) +160m 9:31 / km
ahr:110 max:146 shoes: VJ Supra 14

Shadowing Mark P around a compass course. The boy is starting to get the hang on what to do.
1 PM

Run - Orienteering 47:48 intensity: (12:15 @0) + (31:11 @1) + (4:22 @2) 3.57 km (13:23 / km) +97m 11:47 / km
ahr:100 max:132 shoes: VJ Supra 14

Shadowing Quin around an attackpoint and compass exercise. Needs to learn to read the map a bit more and take more off it when he does; spends a lot of time not being efficient with his time. He also gave up when it got physical or steep. Thought that youngsters were supposed to have boundless energy?
2 PM

Run - Orienteering 54:05 intensity: (14 @0) + (4:10 @1) + (24:07 @2) + (23:31 @3) + (2:03 @4) 5.98 km (9:02 / km) +219m 7:38 / km
ahr:133 max:155 shoes: VJ Supra 14

Collecting controls, 32 of them. Thankfully they were just tapes and pegs. Needed to do this as I was freezing after the first two exercises.
5 PM

Run - Trail warm up/down 10:53 intensity: (17 @0) + (43 @1) + (1:52 @2) + (1:56 @3) + (4:39 @4) + (1:26 @5) 1.8 km (6:02 / km) +33m 5:32 / km
ahr:146 max:178 shoes: VJ Supra 14

Run - Orienteering race 1:03:29 intensity: (1 @0) + (27 @1) + (2:04 @2) + (9:25 @3) + (34:25 @4) + (17:07 @5) 7.76 km (8:11 / km) +228m 7:08 / km
ahr:158 max:174 shoes: VJ Supra 14

Western Night League, Wye Valley Forests, 60 minutes Score.
Good fun, thought I may be a bit stiff and tired starting but was feeling okay once warmed up. Which wasn't at #1 as I spent 90 seconds running around the circle trying to find it!

Planned a good route to get them all, only that proved impossible (especially after I lost 4 minutes on one on the steep slope), so was under pressure for the last bit of run - trying to work out it it was worth taking the tie penalty in order to get extra controls.

the 4 minutes late was just enough to allow Adam to beat be by 8 points - lost a point for every 6 seconds.

Friday Jan 9, 2015 #

Note

Thinking about doing the Antalya O Days at the end of February in Turkey, anyone interested in joining in?

Looking at going out on the Wednesday and back on Monday, 4 days of O (with three WREs). Accommodation is cheap and transport provided (apparently), all you have to do is get there.

Thursday Jan 8, 2015 #

7 AM

Bike - Road 32:14 intensity: (14 @0) + (1:42 @1) + (19:41 @2) + (10:37 @3) 13.0 km (2:29 / km) +20m 2:28 / km
ahr:131 max:148

IW. Not getting any quicker, though it was a wet and slippery morning. Shepherds being a bit slow.
5 PM

Bike - Road 32:37 intensity: (29 @0) + (2:05 @1) + (13:52 @2) + (15:36 @3) + (35 @4) 12.9 km (2:32 / km) +40m 2:29 / km
ahr:133 max:152

HFW. Pushing quite hard but legs knackered. Lovely evening.
6 PM

Run - Trail 41:28 intensity: (46 @0) + (6:55 @1) + (11:28 @2) + (17:31 @3) + (4:48 @4) 5.95 km (6:58 / km) +228m 5:51 / km
ahr:133 max:158 shoes: La Sportiva Crosslite (3)

Hills with MDC, only I was too knacked to take part in any meaningful way so just got myself to the top of the hill each time before heading back down. Actually moved a bit better than I was expecting but was plenty aware that there was a line that my body did not want to cross. Glad I at least made it out.

Wednesday Jan 7, 2015 #

Strength exercises 20:00 [1]

Getting a little easier.
7 AM

Bike - Road 32:30 intensity: (1:36 @1) + (15:45 @2) + (15:09 @3) 13.05 km (2:29 / km) +39m 2:27 / km
ahr:133 max:149

...Warning! HFW, actually not all that wet but the roads were, so was grateful for the mudguards.
C • HFW v IW 4
5 PM

Bike - Road 33:52 intensity: (17 @0) + (3:32 @1) + (26:21 @2) + (3:42 @3) 12.89 km (2:38 / km) +65m 2:34 / km
ahr:126 max:144

IW. Mind and dry with a spectacular set rise, red sun in the morning, shepherds... Stomach too full to cycle quickly, too much bread last night.

Tuesday Jan 6, 2015 #

6 PM

Run - Trail 1:21:48 intensity: (23 @0) + (14:30 @1) + (22:17 @2) + (29:21 @3) + (10:58 @4) + (4:19 @5) 11.65 km (7:01 / km) +576m 5:38 / km
ahr:135 max:169 shoes: La Sportiva Crosslite (3)

An exploratory run to the south-west of the house, some nice bits, some not so and some very muddy bits. Much bigger group than expecting so quite stop-start but a cracking evening to be out under a lovely moon. Think we made it back with the same amount of people (and dogs) that we set out with.

Monday Jan 5, 2015 #

7 AM

Bike - Road 31:36 intensity: (28 @0) + (1:08 @1) + (5:33 @2) + (23:51 @3) + (36 @4) 12.81 km (2:28 / km) +38m 2:26 / km
ahr:137 max:151

IW. Major faff sorting myself out for the first cycle in a few weeks. Bike much nicer to ride with functioning handlebars, also ungraded tyres and mudguards fitted so am sorted for winter (as long as it's not cold!). Way to many other cyclists out this morning, easily 4 times the number that I usually see. legs not liking the adjustment to being on a bike again.
5 PM

Bike - Road 31:46 intensity: (1:22 @0) + (1:34 @1) + (4:49 @2) + (23:02 @3) + (59 @4) 12.91 km (2:28 / km) +66m 2:24 / km
ahr:136 max:157

HFW. Moving alright - would have been a good time had I not had to wait for over a minute at the first junction.
6 PM

Strength exercises 20:00 [1]
ahr:90 max:106

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