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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Mar 20, 2016:

activity # timemileskm+m
  Bike - Road8 4:33:56 65.35(4:12) 105.17(2:36) 386
  Run - Orienteering4 2:04:06 12.18(10:11) 19.61(6:20) 464
  Run - Trail 1 1:34:32 9.15(10:20) 14.72(6:25) 439
  Total13 8:12:34 86.68(5:41) 139.5(3:32) 1289
  [1-5]13 8:11:56
averages - weight:65.5kg

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Sunday Mar 20, 2016 #

Note
(rest day)

Pretty busy all day and shame not to get a run in as it turned out well nice. Still, an easy week will be nice.

Saturday Mar 19, 2016 #

Event: NGOC League 2
 
11 AM

Run - Orienteering 37:57 intensity: (9 @0) + (25 @1) + (3:54 @2) + (20:48 @3) + (12:23 @4) + (18 @5) 6.04 km (6:17 / km) +161m 5:32 / km
ahr:145 max:171 shoes: Jalas 2012

Llangatwg training, Corridor, 5.9km.
Tricky to adjust to this terrain, but I always find that, but good once in the flow and running straight. Training put on by BOK for their juniors and a few other invitees. Good session and a nice dry day, only slightly spoiled by a very cold north-easterly.
12 PM

Run - Orienteering 27:00 intensity: (2 @0) + (2:43 @1) + (6:30 @2) + (13:56 @3) + (3:49 @4) 4.07 km (6:38 / km) +98m 5:55 / km
ahr:137 max:157 shoes: Jalas 2012

Llangatwg training, Windows, 3.8km.
Very tricky course with lots of bit blacked out areas and very little to relocate on. Slightly off on the shorter legs but better on the longer ones, until the end when I convinced myself that the hill that the compass was directing me to was too far away. Couldn't find the wee crag once I did make it there either.
1 PM

Run - Orienteering 36:33 intensity: (51 @1) + (6:57 @2) + (21:24 @3) + (7:21 @4) 5.76 km (6:21 / km) +134m 5:41 / km
ahr:142 max:160 shoes: Jalas 2012

Llangatwg training, Attack points, 5.5km.
Much easier with the full map. Only once issue when I went off line to check out a cave and then lost focus a bit.
2 PM

Run - Orienteering 10:31 intensity: (1 @0) + (36 @1) + (1:46 @2) + (6:38 @3) + (1:30 @4) 1.68 km (6:16 / km) +41m 5:35 / km
ahr:140 max:154 shoes: Jalas 2012

Llangatwg training, Control Pick, 1.6km.
After lunch, needed to get out as was getting pretty cold. Legs starting to feel tired. Nav good, especially as this was mostly pits in vague areas.

Run - Orienteering 12:05 intensity: (7 @1) + (31 @2) + (2:57 @3) + (8:30 @4) 2.06 km (5:52 / km) +30m 5:29 / km
ahr:152 max:161 weight:65.5kg shoes: Jalas 2012

Llangatwg training, Short compass, 2.1km.
Not problems, but struggling with the running. At least was warm enough again.

Note: Weighed myself when I got home, was a bit dehydrated but not madly so and had had lunch, so surprised to see my first 65kg reading in over 20 years.

Friday Mar 18, 2016 #

8 PM

Bike - Road 33:30 [2] 12.94 km (2:35 / km) +67m 2:31 / km

HFW. Head wind alright but very light. With the bag again so pretty slow. Had wanted to get out for an early run but started work at 7 so that wasn't going to happen.

Thursday Mar 17, 2016 #

7 AM

Bike - Road 35:45 [1] 13.09 km (2:44 / km) +41m 2:41 / km

IW. Head wind. Heavy bag as away with work for the night. Hoped to get a late run in but finished late and then went straight to diner.

Wednesday Mar 16, 2016 #

Event: Street Event 6
 
7 AM

Bike - Road 33:08 [1] 13.12 km (2:31 / km) +40m 2:29 / km

IW. Head wind. Maybe I should loo for a job in Ponty?
6 PM

Bike - Road 34:02 intensity: (18:19 @1) + (11:28 @2) + (4:08 @3) + (7 @4) 12.86 km (2:39 / km) +54m 2:36 / km
ahr:112 max:154

HFW. Head wind. Too late to maybe the Street O.

Tuesday Mar 15, 2016 #

7 AM

Bike - Road 33:14 [2] 13.1 km (2:32 / km) +39m 2:30 / km

IW. Head wind. Scared the life out of a lady yesterday evening when I knocked on her window to let her know that her tyre was half flat. Got a mixture of a yell and a scream!
5 PM

Bike - Road 32:24 [2] 12.68 km (2:33 / km) +46m 2:31 / km

HFW. Head wind. So nice all this dry weather.
6 PM

Run - Trail 1:34:32 intensity: (26 @0) + (16:32 @1) + (47:21 @2) + (24:14 @3) + (3:03 @4) + (2:56 @5) 14.72 km (6:25 / km) +439m 5:35 / km
ahr:130 max:174 shoes: La Sportiva Crosslite (4)

Last MDC run from HQ for the winter season I think. Quite a big crowd but most decided to go steady, leaving just half a dozen of us to explore in an unsteady manner, resulting in very little stationary time. Actually a nice steady run and a beautiful evening to be out. Shoes just about dead. Good feed after and a really excellent cake/tart/tort from Clare.

Monday Mar 14, 2016 #

7 AM

Bike - Road 34:15 [2] 12.91 km (2:39 / km) +39m 2:37 / km

IW. Sunny but with a surprisingly cold and strong southerly headwind. Saw three pairs of Magpies - must be getting some joy in my life then.
6 PM

Bike - Road 37:38 [2] 14.47 km (2:36 / km) +60m 2:33 / km

HFW via P2C. Nice to be in the dark, especially as it was a lovely dry and clear evening. P2C was not the joy. Maybe I'll get a message or something?

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