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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Apr 17, 2016:

activity # timemileskm+m
  Bike - Road7 4:09:53 64.66(3:52) 104.06(2:24) 486
  Run - Trail 4 3:27:23 20.76(9:59) 33.41(6:12) 1285
  Run - Orienteering1 1:39:54 8.35(11:58) 13.44(7:26) 326
  Walk1 35:00 6.86(5:06) 11.05(3:10) 385
  Total13 9:52:10 100.63(5:53) 161.95(3:39) 2482
  [1-5]13 9:47:17
averages - weight:68kg

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MoTuWeThFrSaSu

Sunday Apr 17, 2016 #

10 AM

Run - Trail warm up/down 20:14 intensity: (1:00 @0) + (3:55 @1) + (3:24 @2) + (11:33 @3) + (22 @4) 1.92 km (10:34 / km) +102m 8:20 / km
ahr:117 max:152 shoes: VJ Supra 14

Warm up. Toilet queue was too long so had to go and find a remote bit of dense forestry.
11 AM

Run - Orienteering race 1:39:54 intensity: (7:25 @3) + (1:13:10 @4) + (19:19 @5) 13.44 km (7:26 / km) +326m 6:38 / km
ahr:151 max:172 shoes: VJ Supra 14

Mulgrave Woods, Northern Champs, WRE, M21E, 11.9km, 690m, 28 controls.

Realised on the way to the start that this was the type of area that I was going to enjoy. I did. Surprisingly slippery and overgrown around the first loop, and even more overgrown and muddy on the rides, so had to look for alternative places to run.

No problems with the navigation (once I got into the 15k map after #1) with just a few 10 second hesitations, but lost quite a bit more time in route choice, especially on # 10 where I didn't see the tunnel option (2 minutes to admittedly faster runners).

Tunnel also caused issues on two other occasions, once when I dropped down to its entrance when I didn't need to and again when I ended up on top of it when I wanted to through it.

Didn't take any food and was wishing I had after about an hour, but survived okay. In fact, felt full of energy at the end, maybe because so much of it was just plugging away rather than actually running.

A really enjoyable and tough challenge (so many times I missed the bridge across the rivers!), made better by a lovely day and the best prize I have ever won at an O race. Shame that there were so few there to enjoy it.

http://www.clok.org.uk/events2016/nchamps/mulgrave...
http://www.clok.routegadget.co.uk/gadget/rg2/#112
C • Well done 3

Saturday Apr 16, 2016 #

Event: Northern Champs Weekend
 
1 PM

Walk 35:00 [1] 11.05 km (3:10 / km) +385m 2:42 / km
shoes: La Sportiva Crosslite (5)

Walk in the Dales with Caitlin. Well cold wind and some nasty hail showers but very enjoyable. Out for 2:40.

Friday Apr 15, 2016 #

11 AM

Run - Trail 1:05:27 intensity: (51 @0) + (23:46 @1) + (25:35 @2) + (9:51 @3) + (5:24 @4) 11.62 km (5:38 / km) +259m 5:04 / km
ahr:125 max:161 shoes: La Sportiva Crosslite (5)

Around the Chevin and Danefield. Lovely day, in shorts and a T. Feeling good running on the flat and downhill but pretty tired going uphill, even at an easy pace.

Thursday Apr 14, 2016 #

7 AM

Bike - Road 31:55 [2] 12.99 km (2:27 / km) +38m 2:25 / km

IW.
5 PM

Bike - Road 31:56 [3] 12.88 km (2:29 / km) +48m 2:26 / km

HFW.

Wednesday Apr 13, 2016 #

2 PM

Run - Trail 56:02 intensity: (2:58 @0) + (13:41 @1) + (22:03 @2) + (17:20 @3) 8.72 km (6:25 / km) +354m 5:20 / km
ahr:126 max:149 shoes: La Sportiva Crosslite (4)

Lunchtime run while on a site visit around the Wye valley. Lovely sunny morning, lovely sunny afternoon, lovely and sunny all around. But it pissed rain in Tintern for exactly one hour... Headed out in shorts and a T but was soon pretty cold due to the massive rain drops, also not able to run fast enough to produce much heat as the legs were tired. Very nice run nonetheless.
6 PM

Bike - Road 1:05:29 [3] 26.35 km (2:29 / km) +251m 2:22 / km

Cycle to the SWOC committee meeting at the Silk's. Lovely evening and nice to get out. Used the cycle route to Llantrisant which was nicer than I was expecting, although the anti-motorbike gates were a major pain. Couldn't find their house so had a complete tour of the village. Life home from Marktwo much appreciated.

Tuesday Apr 12, 2016 #

7 AM

Bike - Road 29:11 intensity: (19:00 @2) + (10:11 @3) 13.04 km (2:14 / km) +15m 2:13 / km

IW. Got passed and then re-passed the offender when he slowed down several miles down the road.
5 PM

Bike - Road 28:24 intensity: (10:00 @2) + (14:00 @3) + (4:24 @4) 12.9 km (2:12 / km) +48m 2:10 / km

HFW. Feeling surprisingly good.
6 PM

Run - Trail 1:05:40 intensity: (4 @0) + (5:31 @1) + (14:23 @2) + (22:47 @3) + (17:45 @4) + (5:10 @5) 11.15 km (5:53 / km) +570m 4:41 / km
ahr:142 max:173

MDC run, Steam Bunny Stomp route from Cwm Lickey. Nice evening and a great run. Started feeling a bit dead on the first hill but good thereafter and was moving quite well. Over 20 out tonight so lots of stopping, even though we split into groups. Some long breaks so much more of an interval session than a straight run - probably out for nearly 90 minutes in all. Enjoyed it much more than I was expecting to.

Monday Apr 11, 2016 #

7 AM

Bike - Road 31:54 [1] 13.0 km (2:27 / km) +39m 2:25 / km

IW. Not wet, not windy, not sunny.
5 PM

Bike - Road 31:04 [3] 12.89 km (2:25 / km) +47m 2:22 / km
weight:68kg

HFW. My drag got used for about half of the way.

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