Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jan 25, 2015:

activity	#	time	miles		km		+m
Run - Trail	4	4:24:05	26.6	(9:56)	42.8	(6:10)	1129
Run - Road	1	1:05:02	7.92	(8:13)	12.74	(5:06)	54
Bike - Road	2	1:02:34	16.02	(3:54)	25.78	(2:26)	105
Run - Orienteering	1	59:12	7.97	(7:26)	12.83	(4:37)	138
Strength exercises	3	46:00
Total	11	8:16:53	58.5		94.15		1426
[1-5]	11	8:12:36

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Sunday Jan 25, 2015 #

9 AM

Run - Trail 1:29:52 14.49 km (6:12 / km) +340m 5:33 / km
ahr:130 max:186 shoes: La Sportiva Crosslite (3)

Round and about with Greg. Again, neither of us feeling very energetic so it was a slow amble around the woods. Nice. Need to do more work on my quads.

10 PM

Strength exercises 5:00 [1]

Failed! Only week 3, but have the excuse that I had a birthday celebration to attend to which upset my normal routine. On the other hand, my sit-ups are becoming much easier so something must be working.

Saturday Jan 24, 2015 #

9 AM

Run - Trail 1:12:30 12.82 km (5:39 / km) +249m 5:09 / km
ahr:143 max:175 shoes: La Sportiva Crosslite (3)

Around the Chevin and Danefield with Boyzone, Jonny and AndyS. Don't think anyone was feeling very energetic. Bits of snow and ice and plenty of mud.

11 AM

Run - Trail 42:10 6.91 km (6:06 / km) +175m 5:25 / km
ahr:129 max:145 shoes: La Sportiva Crosslite (3)

Straight back out again with Toni. Cold wind. Good to catch up.

Friday Jan 23, 2015 #

Note
(rest day)

Been quite an easy week but not efficient enough with my time to do any exercise today. Happy 40th to my sister!

Thursday Jan 22, 2015 #

7 AM

Bike - Road 31:26 13.04 km (2:25 / km) +40m 2:22 / km
ahr:131 max:146

IW. Colder than I was expecting. Legs feeling tired so took it easy, caught another cyclist quite quickly at one stage, who then accelerated, passed him when he slowed but he then stuck behind me for the next few Km. Some people are so competitive - even on a commute in to work.

5 PM

Bike - Road 31:08 12.74 km (2:27 / km) +65m 2:23 / km
ahr:127 max:150

HFW. Not feeling like pushing hard as quads a bit tired - though actually surprisingly good considering they had an hour of tarmac last night.

6 PM

Strength exercises 21:00 [1]

C • What exercises? 5

Wednesday Jan 21, 2015 #

Event: Urban Night Race 4

7 PM

Run - Orienteering race 59:12 12.83 km (4:37 / km) +138m 4:23 / km
ahr:159 max:182 shoes: Asics 1150 (2012)

SWOC street O around Rhiwbina, 60 minute Score. Probably the most casual organising that I've seen at an event for many years! The map had three 19's on it, two 46's and no 21! Made the multiple choice answers very difficult when the answer didn't match any that you were provided with. Lost a few minutes to to such errors (which enabled Ben to gt back just before me) but really enjoyed myself for some reason. Didn't enjoy the flooded and muddy parks though. Cleared the controls with less than a minute to spare - maybe a minute behind Ben.

Tuesday Jan 20, 2015 #

6 PM

Run - Trail 59:33 8.59 km (6:56 / km) +365m 5:43 / km
shoes: La Sportiva Crosslite (3)

A run with a few of the MDC gang around Craif Yr Allt, Gary leading around the race route for next weekend. It would have been great had any of been doing the race! Legs were cream-crackered just just took it very easy.

Monday Jan 19, 2015 #

5 PM

Run - Road 1:05:02 12.74 km (5:06 / km) +54m 5:00 / km
ahr:142 max:182 shoes: Asics GT 2000

HFW. Icy this morning so opted out of the normal commute. First time running, was actually shorter than I was expecting, but not sure that I'd want to do it both ways in a day. Quads, who've been behaving themselves the past week, didn't like the road bits all at and this was about as much as they would have been able to take (also realised that one of the reasons that I enjoyed yesterday so much was that they weren't grumbling on the hills).

7 PM

Strength exercises 20:00 [1]

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