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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Apr 24, 2016:

activity # timemileskm+m
  Bike - Road8 4:02:52 64.23(3:47) 103.36(2:21) 368
  Bike - Mountain 1 3:12:26 38.48(5:00) 61.92(3:06) 636
  Run - Trail 3 2:25:05 14.08(10:18) 22.66(6:24) 641
  Run - Orienteering1 40:54 3.93(10:24) 6.33(6:28) 253
  Total12 10:21:17 120.72(5:09) 194.27(3:12) 1898
  [1-5]12 10:21:04

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Sunday Apr 24, 2016 #

9 AM

Bike - Mountain 3:12:26 intensity: (15:00 @1) + (2:30:00 @2) + (20:00 @3) + (7:26 @4) 61.92 km (3:06 / km) +636m 2:57 / km

Easy cycle on the mountain bike exploring the local cycle routes. Need a new bike for this type of ride, the trails are too fast and smooth for a mtb bike but too dirty and twisty for a road bike... Glorious day again, bit of a nippy wind but lots of sunshine.

Saturday Apr 23, 2016 #

Event: NGOC League 3
 
11 AM

Run - Trail warm up/down 20:03 intensity: (10 @0) + (7:42 @1) + (6:11 @2) + (4:14 @3) + (1:46 @4) 3.09 km (6:29 / km) +70m 5:49 / km
ahr:125 max:160 shoes: VJ Falcons 11

12 PM

Run - Orienteering race 40:54 intensity: (10:00 @3) + (25:00 @4) + (5:54 @5) 6.33 km (6:28 / km) +253m 5:23 / km
ahr:85 max:133 shoes: VJ Falcons 11

NGOC League, High meadow, Blue, 6.0km, 260m, 19 controls.

Not feeling very motivated this morning but thought a bit of a work out and some O practice would be a good idea before next weekend. Glad I made the effort as I really enjoyed it and it was a glorious spring day.

The map wasn't so glorious, really, really needs a re-survey with lidar. In fact, just a basic update would help a lot (any area marked as open was basically impenetrable). However, managed to avoid those bits and it was only the badly depicted slope at the last control that caught me out (45 seconds or so).

Don't know what was up with the HRM, it was fine during the warm up but gave a very low reading through the race (I was trying). Maybe change the battery for next weekend. Results and stuff here.

Run - Trail warm up/down 4:04 [1] 0.57 km (7:10 / km) +10m 6:35 / km
ahr:107 max:117 shoes: VJ Falcons 11

Friday Apr 22, 2016 #

10 AM

Run - Trail 2:00:58 intensity: (3 @0) + (24:12 @1) + (51:02 @2) + (41:53 @3) + (3:26 @4) + (22 @5) 19.0 km (6:22 / km) +561m 5:33 / km
ahr:130 max:165 shoes: La Sportiva Crosslite (5)

Bit of an explore north of Caerphilly. Legs felt quite crap and it was spitting the whole way around, so never really got into it. Nice to be able to do 2 hours without it being hard work when you're not feeling it though.

Thursday Apr 21, 2016 #

7 AM

Bike - Road 30:45 intensity: (25:00 @2) + (5:45 @3) 13.03 km (2:22 / km) +40m 2:19 / km

IW. Another nice morning but not as sunny as the past few.
5 PM

Bike - Road 27:14 intensity: (5:00 @2) + (15:00 @3) + (7:14 @4) 12.91 km (2:07 / km) +47m 2:04 / km

HFW. Don't know why, but pushed on a bit this evening, even with a bit of a headwind. Good time too.

Wednesday Apr 20, 2016 #

7 AM

Bike - Road 34:11 [2] 13.03 km (2:37 / km) +38m 2:35 / km

IW. Lovely day. Wind blowing about quite a bit for the first half, neither being much of a help or a hindrance. For the second half it was definitely the latter.
5 PM

Bike - Road 30:52 [3] 12.82 km (2:24 / km) +54m 2:21 / km

HFW. Lovely day. Wind blowing about quite a bit for the first half, neither being much of a help or a hindrance. For the second half it was definitely the latter.

Tuesday Apr 19, 2016 #

7 AM

Bike - Road 29:31 [2] 13.01 km (2:16 / km) +38m 2:14 / km

IW. A bit nippy but a grand morning. No wind.
5 PM

Bike - Road 28:58 [3] 12.84 km (2:15 / km) +47m 2:13 / km

HFW. Beautiful evening but too tired to got tot he fell race. Instead celebrated by mowing the grass.

Monday Apr 18, 2016 #

7 AM

Bike - Road 33:20 [2] 13.04 km (2:33 / km) +39m 2:31 / km

IW. Feeling grand, but took it easy.
7 PM

Bike - Road 28:01 [3] 12.68 km (2:13 / km) +65m 2:09 / km

HFP2C. Just about light enough not to need a light.

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