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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jun 21, 2015:

activity # timemileskm+m
  Bike - Road8 3:58:52 63.7(3:45) 102.51(2:20) 387
  Run - Orienteering2 2:49:51 15.21(11:10) 24.48(6:56) 814
  Run - Trail 2 2:24:57 15.32(9:28) 24.65(5:53) 934
  Run - Terrain4 34:10 2.91(11:46) 4.68(7:18) 53
  Total15 9:47:50 97.13(6:03) 156.31(3:46) 2188
  [1-5]15 9:42:08

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MoTuWeThFrSaSu

Sunday Jun 21, 2015 #

Event: Schiehallion Weekend Day 3 Dunalastair - CompassPoint SOL 6
 
11 AM

Run - Terrain warm up/down 9:54 intensity: (17 @0) + (2:10 @1) + (2:04 @2) + (3:23 @3) + (2:00 @4) 1.43 km (6:56 / km) +15m 6:35 / km
ahr:132 max:161 shoes: VJ Falcons 14

12 PM

Run - Orienteering race 1:56:23 intensity: (2 @0) + (17 @1) + (1:01 @2) + (23:42 @3) + (1:28:50 @4) + (2:31 @5) 16.92 km (6:53 / km) +479m 6:02 / km
ahr:155 max:166 shoes: VJ Falcons 14

I don't know why, but Nick opted to walk around today which left the automatic qualification spot for WOC open to the first Irish finisher. I was the first Irish finisher... Thinking to be done, had completely dismissed WOC as I am getting a bit old for such carry-on and there are some promising younger runners in Ireland, but I am running okay in the long races this year and I do love O in Scotland.

The race wasn't actually very good, never felt strong (but I guess no one did after yesterday) and I was scrappy in a lot of places, dropping around 5 minutes in total - including twisting my ankle which caused me to have trouble finding a crossing point and consider retiring.

Again the area was really runnable with virtually no water underfoot, thankfully the hills were much smaller today so I managed to run just about all of them, didn't get on very well with the veg mapping in the pine woods though. Really needed water by the drinks point and also had a gel, but then felt blaugh for the next km before picking up again for the finish.
C • winner 10
2 PM

Run - Terrain warm up/down 4:18 intensity: (34 @1) + (2:42 @2) + (40 @3) + (22 @4) 0.58 km (7:24 / km) +11m 6:46 / km
ahr:127 max:157 shoes: VJ Falcons 14

Saturday Jun 20, 2015 #

Event: FVO CompassPoint Scottish O League 5
 
1 PM

Run - Terrain warm up/down 14:14 intensity: (1:06 @1) + (11:26 @2) + (1:29 @3) + (13 @4) 1.9 km (7:29 / km) +27m 6:59 / km
ahr:130 max:151 shoes: VJ Falcons 14

Run - Orienteering race 53:28 intensity: (1:32 @3) + (34:27 @4) + (17:29 @5) 7.56 km (7:04 / km) +335m 5:47 / km
ahr:156 max:172 shoes: VJ Falcons 14

Not been here before so was looking forward to discovering a new bit of the Scottish countryside. Was bit more vertical than I would have liked but otherwise a nice area and was surprisingly runnable when not struggling up the copious hilly bits (note to Grump: a few too many hilly bits!).

Pretty good first two-thirds of the race, running well enough and pushing on with only a few wee wobbles. Then got into the circle at #16 and couldn't find the crag - visible open forest with an attackpoint less than 100m away should have made it easy. Tried three more times before stumbling upon it where I had been all along. Something iffy in there and dropped about 3.5 mins.

Then lost another 2 mins in the next two controls and decided not to bother pushing hard on the hill at the end. A disappointing finish to what was nearly a good run. Ended up 4th Irish I think, a minute or two down on Conor and ColmM and about 9 on Nick - minus the time loss at the end I would have been very pleased.
C • Hills 2
2 PM

Run - Terrain warm up/down 5:44 [1] 0.76 km (7:30 / km)
shoes: VJ Falcons 14

Friday Jun 19, 2015 #

11 AM

Run - Trail 59:16 intensity: (4 @0) + (2:38 @1) + (20:03 @2) + (27:35 @3) + (8:56 @4) 11.52 km (5:09 / km) +215m 4:42 / km
ahr:138 max:164 shoes: Adidas Kanadia TR4

Nice and steady around Dunblane and down along the Allan. Lovely run and lovely morning, though feeling quite rough from getting up at 4:30 when heading out. GG just about managed to keep up.

Thursday Jun 18, 2015 #

7 AM

Bike - Road 28:56 intensity: (45 @1) + (10:44 @2) + (11:58 @3) + (5:29 @4) 12.78 km (2:16 / km) +38m 2:14 / km
ahr:139 max:160

IW. Thought I was late but I wasn't. Exciting.
5 PM

Bike - Road 31:44 intensity: (3:00 @0) + (3:26 @1) + (13:04 @2) + (11:29 @3) + (45 @4) 13.0 km (2:26 / km) +64m 2:23 / km
ahr:127 max:152

HFW. Started fast and then decided that I couldn't be bothered. Forced a car to hit a kerb as it came straight at me through a traffic calming chicane through which I had priority. I wasn't moving.
C • playing chicken with cars.. 5

Wednesday Jun 17, 2015 #

7 AM

Bike - Road 30:28 intensity: (22 @0) + (9:59 @1) + (18:37 @2) + (1:30 @3) 12.98 km (2:21 / km) +37m 2:19 / km
ahr:122 max:140

IW. Unwanted moisture in the air, but only a little.
10 PM

Bike - Road 28:52 intensity: (9:04 @1) + (21 @2) + (19:27 @3) 11.9 km (2:26 / km) +65m 2:22 / km
ahr:82 max:122

HFW. Well not from work, as I went to a circus in town afterwards. Aside from being continually dived bombed by bats it was nice cycling in the dark again - with a bit of mist to give it an extra bit of atmosphere.

Don't know where my watch picked up a heart rate from as my monitor was in my bag.

Tuesday Jun 16, 2015 #

7 AM

Bike - Road 30:53 intensity: (3 @0) + (3:36 @1) + (8:19 @2) + (17:18 @3) + (1:37 @4) 13.09 km (2:22 / km) +37m 2:20 / km
ahr:135 max:155

IW. Moving nicely enough but lights and detours conspired against me.
5 PM

Bike - Road 30:11 intensity: (1:22 @0) + (3:55 @1) + (3:51 @2) + (10:31 @3) + (9:56 @4) + (36 @5) 12.86 km (2:21 / km) +58m 2:18 / km
ahr:139 max:176

HFW. Fecking plebs all over the shop, why don't these people get out and do some exercise when it's not sunny?
6 PM

Run - Trail 1:25:41 intensity: (12 @0) + (4:52 @1) + (21:43 @2) + (25:58 @3) + (17:09 @4) + (15:47 @5) 13.13 km (6:31 / km) +719m 5:07 / km
ahr:145 max:171 shoes: La Sportiva Crosslite (3)

MDC run from Neaudd Reservoir, cracking evening and was feeling pretty good, good enough to join Chris and Ben for the side trip up Fan-y-Big. Then onward to Cribyn and Pen-y-Fan before and then a nice tumble which not only gave me a particularly nice patch of gravel rash all down my right thigh but all finished my shoes off. Hobbling back from there but things (shoe and body) held together just about well enough to get me home. Tough run but very enjoyable.

Monday Jun 15, 2015 #

7 AM

Bike - Road 30:48 intensity: (8 @0) + (1:43 @1) + (17:24 @2) + (11:33 @3) 13.05 km (2:22 / km) +38m 2:20 / km
ahr:132 max:143

IW. Surprisingly easy this morning, much have been slightly wind assisted.
5 PM

Bike - Road 27:00 intensity: (12 @0) + (16 @1) + (36 @2) + (9:52 @3) + (14:34 @4) + (1:30 @5) 12.84 km (2:06 / km) +50m 2:04 / km
ahr:162 max:236

HFW. And things just got even better! Despite roadworks and a detour a PB was set for the journey home. Wasn't pushing that hard for much of it either.

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