Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 21, 2016:

activity	#	time	miles		km		+m
Run - Trail	4	4:44:27	27.66	(10:17)	44.51	(6:23)	1455
Bike - Road	8	4:24:40	64.11	(4:08)	103.18	(2:34)	374
Run - Orienteering	2	2:00:55	12.86	(9:24)	20.69	(5:51)	335
Run - Road	1	7:57	0.7	(11:21)	1.13	(7:03)	9
Total	14	11:17:59	105.32	(6:26)	169.5	(4:00)	2173
[1-5]	14	11:15:49

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Sunday Feb 21, 2016 #

6 PM

Run - Trail 1:47:28 17.95 km (5:59 / km) +527m 5:13 / km
ahr:123 max:148 shoes: La Sportiva Crosslite (5)

Broke the trip from Malaga south with a bit of a run. Started by exploring some rocks until we realisted that we were in a restricted military zone...

Then headed off up a hill to look for a circular route, tried a wee path that lead to a dead end so followed the main one a bit longer, then a bit longer, and a bit longer. Eventually found a track where we wanted one to be only to find a sign saying private, so had to turn round and head home.

Pretty dark but a great by the time we got to the car. Lucky we turned around as we were miles and miles from where we though we were (had no map, only going on memory from a rough map on Roar's phone) and had we gone down the track we would have been even further from the car.

Saturday Feb 20, 2016 #

Event: BOK Western Night League

Event: Winter Series 4 & Coaching

6 PM

Run - Trail warm up/down 9:35 1.78 km (5:23 / km) +37m 4:52 / km
ahr:147 max:165 shoes: VJ Supra 14

Run - Orienteering race 1:01:22 7.61 km (8:04 / km) +222m 7:02 / km
ahr:145 max:165 shoes: VJ Supra 14

WNL, Moseley Green. 60 min Score.

As per usual in the FoD I ended up getting very frustrated at the lack of accuracy in the map and not being able to find controls. Felt like I spent half the hour running in circles, but it was probably only 10 minutes... Control locating aside I was running slowly but very comfortably, so happy enough with that. Turned out to be a lovely mild evening after miserable rain all day. Now for a holiday.

C • Map 3

Friday Feb 19, 2016 #

3 PM

Run - Trail 1:21:32 11.88 km (6:52 / km) +396m 5:53 / km
ahr:131 max:169 shoes: La Sportiva Crosslite (4)

Out around the woods behind Tongwynlais for a bit of an explore. Legs are still very, very tired from the roads on Wednesday evening. Managed to miss the sunshine but thankfully also most of the rain.

Thursday Feb 18, 2016 #

7 AM

Bike - Road 34:25 [1] 12.9 km (2:40 / km) +28m 2:38 / km

IW. Very cold and frosty, but thankfully not much ice. Didn't take and chances and was very slow (which also meant that I wasn't really moving fast enough to get warm). Another beautiful sunrise.

6 PM

Bike - Road 33:36 [1] 12.91 km (2:36 / km) +62m 2:32 / km

HFW. Legs really tired and a bit of a wind against me, just took it easy.

Wednesday Feb 17, 2016 #

7 AM

Bike - Road 32:58 [2] 12.65 km (2:36 / km) +37m 2:34 / km

IW. A bit wet but nowhere near as bad as I was expecting, was a little cold for shorts though (which i proved). Particularly slow, think as there was a bit of a head wind. Also got a puncture (again in my gatorskin tyre), but luckily only 5 minute walk from work.

5 PM

Bike - Road 35:25 [2] 12.9 km (2:45 / km) +68m 2:40 / km

HFW. Legs not wanting to do much and the wind had changed direction, so very slow. Made up for by a stunning orange sunset over Llandaf.

7 PM

Run - Orienteering race 59:33 13.08 km (4:33 / km) +113m 4:22 / km
ahr:153 max:169 shoes: Asics Gel GT 1120 07

SWOC Street O, Newport, 60 minute Score.

Expecting rain and it turned out lovely, also great to see about 20 people out - four times as many as this event last year. Opted to head for the high point controls at the start and then see where things lead. Clear after 25 minutes that it was going to be far from possible to clear them (probably would have taken another 20-30 minutes).

Stuck with the high point plan but still had to run for home from the edge of the map, only just managing to pick up one low scoring control on the way home (and not the one I wanted either as I couldn't find the underpass at the railway station).

Was moving okay, but not all that fast and had quite a few hesitations (and rests while writing down answers - no multiple choice this evening). Enjoyed it more than I was expecting.

8 PM

Run - Road 7:57 1.13 km (7:03 / km) +9m 6:47 / km
ahr:114 max:129 shoes: Asics Gel GT 1120 07

Short warm down loop with Ake looking for the station underpass that I couldn't find (it came out in the middle of the concourse).

Tuesday Feb 16, 2016 #

7 AM

Bike - Road 31:52 [2] 12.94 km (2:28 / km) +30m 2:26 / km

IW. Baltic cold, easily the coldest morning of the winter, but as its been dry for the past few days there wasn't any ice around.

5 PM

Bike - Road 30:58 [2] 12.87 km (2:24 / km) +50m 2:22 / km

HFW. Still had all my layers on from this morning, as a result I overheated quite a bit. Held for the full 1:40 on North Road so surprised to relatively speedy as it didn't feel like I was.

6 PM

Run - Trail 1:25:52 12.89 km (6:40 / km) +495m 5:35 / km
ahr:131 max:164 shoes: La Sportiva Crosslite (4)

MDC run from HQ. Just five guys out with me this evening, shame as it was another lovely evening and a few days without rain have improved the mud situation quite considerably. Legs were feeling very tired on the hills, and there were quite a few of them this evening, but otherwise just happy to bumble along nicely.

Monday Feb 15, 2016 #

7 AM

Bike - Road 31:33 [2] 13.06 km (2:25 / km) +41m 2:23 / km

IW. A bit on the cold side, but lovely morning. Sun making an appearance but at the wrong time and the wrong place - couldn't see a thing at times.

8 PM

Bike - Road 33:53 12.95 km (2:37 / km) +58m 2:34 / km

HFW. Late and it was well cold, frosty even. At least it wasn't wet at all today. Beautiful moon and stars. Don't know why I was so slow.

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