Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Sep 20, 2015:

activity	#	time	miles		km		+m
Bike - Road	6	3:08:11	48.4	(3:53)	77.9	(2:25)	290
Run - Orienteering	2	2:03:56	13.74	(9:01)	22.11	(5:36)	534
Run - Trail	2	1:43:03	5.98		9.63		334
Run - Terrain	1	10:10	0.74	(13:45)	1.19	(8:33)	51
Total	10	7:05:20	68.86		110.82		1209
[1-5]	10	6:53:32

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Sunday Sep 20, 2015 #

Event: Senior Home Internationals Relays

9 AM

Run - Orienteering race 40:22 7.26 km (5:34 / km) +203m 4:53 / km
ahr:164 max:169 shoes: VJ Supra 14

SHI realys, first leg with Conal and James.
Again, as per yesterday easy and fast terrain. Dropped by the start flag but managed to get going once on the flat and pass a Welsh team and the other two Irish teams. From then on had a sort of race with BenM (that is I caught him when he had issues).

Quads not at all happy after yesterday and they disliked this even more. Just about managed to keep running but again, very frustrating. My fault for not doing any remedy work over the past month.

Saturday Sep 19, 2015 #

Event: Dales Weekend

10 AM

Run - Terrain warm up/down 10:10 [0] 1.19 km (8:33 / km) +51m 7:02 / km
shoes: VJ Supra 14

Run - Orienteering race 1:23:34 [4] 14.85 km (5:38 / km) +331m 5:04 / km
shoes: VJ Supra 14

SHI Long, 13.4km.
Actually a very short SHI (for the guys at least), but made quite a bit longer than it should have been by uncooperative quads. Very frustrating, knew the fitness was there to be a good five minutes quicker but couldn't extract it.

Easy course and area, though a little rougher than I was expecting, didn't miss anything by more than a few seconds so maybe 20-30 seconds lost on nav. Beaten by James by 2 minutes (Oldest guy on the team, then me (second oldest), then Darren (third oldest)... Maybe we should select some M50'snext year!

Friday Sep 18, 2015 #

Note
(rest day)

Didn't make time, too bust playing with Penny. Throat also not great.

Thursday Sep 17, 2015 #

Run - Trail 45:20 [3]
shoes: La Sportiva Crosslite (4)

Easy trot around the Chevin, lovely afternoon to be out and happy that a slow pace was sufficient.

Wednesday Sep 16, 2015 #

7 AM

Bike - Road 32:37 [2] 13.04 km (2:30 / km) +39m 2:28 / km

IW. Oddly tied this morning and both my back and my left hip were giving me unexplainable nonsense.

5 PM

Bike - Road 30:17 [3] 12.87 km (2:21 / km) +57m 2:18 / km

HFW. Back still at me but hip now grand. Surprisingly nice day after being promised rain.

Tuesday Sep 15, 2015 #

7 AM

Bike - Road 31:16 [2] 13.03 km (2:24 / km) +38m 2:22 / km

IW. Must have had a bit of a tail wind as it was easy enough cycling, which was appreciated as it wasn't exactly dry.

5 PM

Bike - Road 31:24 [3] 12.81 km (2:27 / km) +57m 2:24 / km

HFW. Fast in places, not so much in others. Bumped into a new MDC runner leaving Taff's Well station and escorted him for a while. Nice evening.

6 PM

Run - Trail 57:43 9.63 km (6:00 / km) +334m 5:07 / km
ahr:172 max:242 shoes: La Sportiva Crosslite (4)

MDC run from Aberdare Country Park. Bit of an odd one but I don't know why. Took the race route up until we took the wrong path in the wind farm and then experimented on the way down. It was almost a good route.
Don't know what was going on with my HRM - must have been picking up at least ones other persons heart rate?

Monday Sep 14, 2015 #

7 AM

Bike - Road 31:13 [2] 13.25 km (2:21 / km) +39m 2:19 / km

IW. Dark, murky and very damp.

5 PM

Bike - Road 31:24 [2] 12.89 km (2:26 / km) +60m 2:23 / km

HFW. Not as wet as feared, but not a ride in the sun either. Slippy and all sorts of gunk on the trail. Bearings in my pedal squealing all the way - replacement needed ASAP.

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