Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jul 12, 2015:

activity	#	time	miles		km		+m
Run - Orienteering	4	4:24:36	21.42	(12:21)	34.47	(7:41)	816
Bike - Road	7	3:16:22	50.66	(3:53)	81.53	(2:25)	367
Run - Trail	4	1:58:38	10.86	(10:56)	17.47	(6:47)	424
Run - Intervals	1	1:05:36	7.01	(9:21)	11.29	(5:49)	316
Total	13	10:45:12	89.95	(7:10)	144.76	(4:27)	1923
[1-5]	13	10:44:40

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Sunday Jul 12, 2015 #

10 AM

Run - Orienteering 40:04 5.09 km (7:52 / km) +51m 7:30 / km
shoes: VJ Falcons 14

Aldroughty WOC training. Nice forest in places, quite over grown in others, but pants map throughout - rides and veg were so out of day it was laughable while the contours sort of showed the features but nothing in between. Nice run out and feeling grand as long as not going up hill.

2 PM

Run - Orienteering 55:38 6.43 km (8:39 / km) +54m 8:18 / km
shoes: VJ Falcons 14

Dallaschyle WOC Training. Ran Toni's WOC'99 Middle final course, parts of it were gorgeous, others not so, especially the two sections that were now impenetrable young trees and gorse (opted for the wrong choice or which way to go around both of these). Really enjoyable.

Saturday Jul 11, 2015 #

12 PM

Run - Trail warm up/down 13:17 [2] 2.33 km (5:42 / km) +30m 5:22 / km
shoes: VJ Falcons 14

Run - Orienteering race 2:08:25 16.49 km (7:47 / km) +642m 6:31 / km
shoes: VJ Falcons 14

British WOC slection race, long, Glen Tanar & Brisemore, 13.2km, 550m, 23 controls.

Didn't race this but didn't have the energy to either, very glad that I ran it though as most of the forest was really nice. Happy enough with the physical condition, didn't find this too taxing and wasn't dead at the end, do need a bit more terrain strength though as I found the one area with brashings very hard work.

Two big mistakes - #6 (which was dumb as I was going to myself that you need to be careful here, but instead of listening I just ran off and hoped - it didn't work), maybe 3 minutes or so. Other at #18 where I just lost contact for a bit and then couldn't make anything fit, tried 4 times before hitting the control and lost at least 6 minutes. A few other scappy bits but not too bad overall.

Run - Trail warm up/down 4:24 [1] 0.69 km (6:20 / km) +8m 5:59 / km
shoes: VJ Falcons 14

Friday Jul 10, 2015 #

6 PM

Run - Trail warm up/down 9:37 [2] 1.48 km (6:30 / km) +14m 6:12 / km
shoes: VJ Falcons 14

Run - Orienteering race 40:29 6.45 km (6:16 / km) +69m 5:57 / km
ahr:166 max:180 shoes: VJ Falcons 14

British WOC selection race, Middle, taking it easy(ish).

7 PM

Run - Trail warm up/down 9:37 [3] 1.48 km (6:30 / km) +14m 6:12 / km
shoes: VJ Falcons 14

Thursday Jul 9, 2015 #

7 AM

Bike - Road 30:56 [3] 13.04 km (2:22 / km) +36m 2:20 / km

IW. Nothing exceptional. Blimp in the park.

5 PM

Bike - Road 20:47 [2] 7.89 km (2:38 / km) +70m 2:31 / km

Out to Clare's from work. More of a hill than I was expecting. Not so nice cycling with traffic around - I'm very lucky to have the commute that I have.

Run - Intervals 1:05:36 11.29 km (5:49 / km) +316m 5:06 / km
ahr:146 max:171

MDC hills from Clare's. 3 short easy ones and 3 longer steeper ones. Got half way up the fifth hill before remembering that I've a race tomorrow so probably should take it a little easier... Even this much was hard work, well out of condition for doing these. The long warm down run was hard work!

10 PM

Bike - Road 17:59 [2] 7.26 km (2:29 / km) +74m 2:21 / km

Home from Clare's after a very nice evening (and making new friends in her two cats). Cool but warm. Odd.

Wednesday Jul 8, 2015 #

7 AM

Bike - Road 29:52 [3] 12.97 km (2:18 / km) +39m 2:16 / km

IW. Cool morning, great for cycling, even had a following wind, took it handy though as today is a rest day.

5 PM

Bike - Road 36:13 [2] 14.27 km (2:32 / km) +63m 2:29 / km

HFW via a massage, got my quads and right calf butchered, especially the latter. Seriously painful and hurting a lot more after than it was before, lot looser now though.

Tuesday Jul 7, 2015 #

6 PM

Run - Trail 1:21:43 11.49 km (7:07 / km) +358m 6:09 / km
ahr:117 max:153 shoes: Adidas Kanadia TR4

MDC run from Pontypool, good crowd out this evening as the weather was nice and the AGM was afterwards. Opted on a new route up the hill, this turned out to be not such a good idea s it was across overgrown farmland and hadn't been used all year; legs now tingling from nettles and cut by brambles. Enjoyed the explore and the new route though. Now to find some similarly challenging routes for next year...

Monday Jul 6, 2015 #

7 AM

Bike - Road 31:54 [3] 13.03 km (2:27 / km) +39m 2:25 / km

IW. Another fragmented night's sleep and for no reason that I could identify. Took it nice in easy in the rather pleasing cooler conditions than of late.

5 PM

Bike - Road 28:41 13.08 km (2:12 / km) +46m 2:09 / km

HFW. Left work not feeling very motivated but as soon as I hit the parks I must have picked up a bit of a tail wind and set about beasting it for as long as could - which turned out to be as far as Tongwynlais as people, cars and slow cyclists then conspired to impede my progress.

C • nasty crash 2

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