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

Training Log Archive: Magic

In the 7 days ending Mar 8, 2015:

activity # timemileskm+m
  Bike - Road8 4:12:59 64.36(3:56) 103.58(2:27) 425
  Run - Trail 3 2:10:44 12.45(10:30) 20.03(6:32) 645
  Run - Orienteering1 58:14 5.78(10:05) 9.3(6:16) 196
  Total12 7:21:57 82.59(5:21) 132.91(3:20) 1266
  [1-5]12 7:13:13

«»
2:27
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 8, 2015 #

Note

Maps from Turkey:
Day 1 (Middle)
Day 2 (Middle)
Day 3 (Long)
Day 4 (Sprint)
#8 in the Long was the control that was in the wrong place.

Saturday Mar 7, 2015 #

Event: Western Night League
 
1 PM

Run - Trail 45:57 intensity: (10:00 @1) + (20:00 @2) + (15:57 @3) 7.13 km (6:27 / km) +206m 5:38 / km
shoes: La Sportiva Crosslite (3)

A lovely run around supporting the MDC runners on the Aberdare fell race. Beautiful day and lovely to be out. Felt crap when I started jogging but improved once warmed up. Good results from everyone - apart from Marktwo (who couldn't read a map!).
6 PM

Run - Trail warm up/down 4:31 [2] 0.87 km (5:11 / km) +11m 4:53 / km
shoes: VJ Falcons 14

7 PM

Run - Orienteering race 58:14 intensity: (30:00 @3) + (25:00 @4) + (3:14 @5) 9.3 km (6:16 / km) +196m 5:40 / km
shoes: VJ Falcons 14

Pwll Du, Western Night League, 1 hour score.
Map

Again, felt rough warming up but actually felt quite awesome once I did, by far the best that I've both felt running and run for quite some time - was beasting the hills. A great evening for it as well, the promised cloud never turned up and it was lovely a clear - although with a cold wind.

A bit shaky at for the first half dozen controls while adjusting to the map and to night navigation, but pretty good thereafter. Failed to find 116, as I found a cane and peg with 116 on and assumed that it was missing - GPS indicated that it was lower down the stream (which would explain why I was high for the next one).

Decided at 119 that I may not have enough tome to get them all so skipped 109 and 115, only to discover later that I had plenty of time and had to go back up the hill to get them, probably costing 2 minutes. Good fun and a good crowd out.
C • Map versions 4

Friday Mar 6, 2015 #

7 AM

Bike - Road 32:08 intensity: (21 @0) + (5:24 @1) + (22:54 @2) + (2:34 @3) + (55 @4) 13.1 km (2:27 / km) +40m 2:25 / km
ahr:126 max:159

IW. Left without my helmet, had to return to get it. Pretty warm.
4 PM

Bike - Road 32:13 intensity: (2:09 @0) + (14:07 @1) + (15:57 @2) 12.94 km (2:29 / km) +67m 2:26 / km
ahr:115 max:133

HFW. Lovely mild evening, really felt like spring. Also flies everywhere, including in my eyes. nose and mouth. Last day of mt rest period.

Thursday Mar 5, 2015 #

7 AM

Bike - Road 30:41 intensity: (12 @0) + (1:42 @1) + (6:57 @2) + (21:32 @3) + (18 @4) 13.05 km (2:21 / km) +40m 2:19 / km
ahr:136 max:151

IW. Standard.
5 PM

Bike - Road 29:54 intensity: (53 @0) + (2:23 @1) + (2:25 @2) + (20:11 @3) + (4:02 @4) 12.79 km (2:20 / km) +65m 2:17 / km
ahr:137 max:159

HFW. Trying a little harder - found it hard work. First time I've gotten home dripping sweat.

Wednesday Mar 4, 2015 #

7 AM

Bike - Road 30:05 intensity: (16 @0) + (1:05 @1) + (21:51 @2) + (6:53 @3) 12.98 km (2:19 / km) +41m 2:17 / km
ahr:130 max:145

IW. Sunny and not too cold.
5 PM

Bike - Road 31:06 intensity: (53 @0) + (4:04 @1) + (10:42 @2) + (14:56 @3) + (31 @4) 13.0 km (2:24 / km) +66m 2:20 / km
ahr:131 max:156

HFW. A van driver pulled out of the same side road as one a few weeks ago without the driver (again) even glancing in my direction. Plenty of time to go around him but the lack of observation by the driver was scary - it's not like I was hard to see; I was in the middle of the lane, with a bright orange jacket and very white legs!

Otherwise a lovely sunny and mild evening and loads of people on bikes - including a guy who I also saw yesterday who seemed to be finding it very easy to cruise along on his massive mountain bike, passed him (eventually) to discover it was electrically assisted.
C • Observation levels 5

Tuesday Mar 3, 2015 #

7 AM

Bike - Road 33:38 intensity: (2:53 @1) + (23:28 @2) + (7:17 @3) 13.01 km (2:35 / km) +38m 2:33 / km
ahr:129 max:141

IW. Very slow tootle in to work. Got caught wicked by the traffic lights.
5 PM

Bike - Road 33:14 intensity: (3:35 @0) + (4:31 @1) + (21:23 @2) + (3:45 @3) 12.72 km (2:37 / km) +68m 2:33 / km
ahr:121 max:141

HFW. In shorts and in the light! Legs dead so took it very slowly. Cold headwind.
6 PM

Run - Trail 1:20:16 intensity: (25 @0) + (16:01 @1) + (31:01 @2) + (27:24 @3) + (5:25 @4) 12.03 km (6:40 / km) +428m 5:40 / km
ahr:131 max:163 shoes: La Sportiva Crosslite (3)

A great exploratory run with the MDC gang from HQ. Beautiful evening with an almost full moon and mostly clear sky. Feeling very tired but good running (slowly).

Monday Mar 2, 2015 #

Note
(rest day)

Full day travelling (with just enough time to watch the Irish rugby match when I got home).

« Earlier | Later »