Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jul 10, 2016:

activity	#	time	miles		km		+m
Bike - Road	12	6:10:49	92.38	(4:01)	148.67	(2:30)	669
Run - Trail	4	3:01:56	18.49	(9:50)	29.76	(6:07)	1004
Run - Orienteering	2	48:47	6.38	(7:39)	10.27	(4:45)	61
Run - Road	1	11:56	1.16	(10:18)	1.87	(6:24)	36
Total	16	10:13:28	118.41	(5:11)	190.57	(3:13)	1770
[1-5]	16	10:07:58

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Sunday Jul 10, 2016 #

Event: O-France 2016 edition

12 PM

Run - Road warm up/down 6:26 [2] 1.26 km (5:07 / km) +20m 4:44 / km

To the start via a pee stop! (just made it in time)

Run - Orienteering race 18:13 [4] 4.02 km (4:32 / km) +21m 4:25 / km

O-France Prologue, Nant. M21E Sprint

The town was a bit small for a good sprint but it was a fun explore all the same. Thankfully it was mostly flat and it was short enough so I could survive in the midday heat (mid 30's today). No problems but then I wasn't moving all that fast. Didn't notice the running through the river option near the end of the course - but I thought that crossable water on ISSOM maps was a light blue (not just without a black bounding line)?

Run - Road warm up/down 5:30 [0] 0.61 km (9:03 / km) +16m 8:00 / km

Wee trot to check out the coo,bridge we ran over and to stand in the nice and cool river for a few minutes. Very hot.

6 PM

Bike - Road 39:56 [2] 15.5 km (2:35 / km) +120m 2:29 / km

Very easy evening leg loosen on the new bike bike, exploring the back roads in the valley around the camp site.

Saturday Jul 9, 2016 #

5 PM

Run - Trail 45:11 [3] 8.21 km (5:30 / km) +251m 4:46 / km

Run from the campsite to acclimatise a bit more, still baking hot even in the evening. Found some lovely trails (and a big hill), slightly marred by a long run back along the main road at the end.

Friday Jul 8, 2016 #

4 PM

Run - Trail 1:04:15 [2] 11.02 km (5:50 / km) +349m 5:02 / km

Easy up round Crux to try and get used to the heat (about 30 degrees). Almost stood on a snake. Fortunately didn't.

Thursday Jul 7, 2016 #

7 AM

Bike - Road 31:33 [2] 13.0 km (2:26 / km) +38m 2:23 / km

IW. Someone had driven into a lamppost on Richmond Road, police and a helicopter about. Not much of a problem when on a bike.

5 PM

Bike - Road 30:53 [3] 12.78 km (2:25 / km) +46m 2:22 / km

HFW. Holiday starts here! Head wind.

Wednesday Jul 6, 2016 #

Event: Cosmeston Evening Event

7 AM

Bike - Road 31:50 [2] 13.01 km (2:27 / km) +38m 2:25 / km

IW. Guy cycling against me nearly ran over a squirrel. On the road bike so things feeling very different - and a lot smoother.

5 PM

Bike - Road 28:07 [2] 9.75 km (2:53 / km) +59m 2:48 / km

From work to the O. Messy finding a route through the bay. Found Hayden looking for directions in Penarth. Hill there was hard work.

Run - Trail warm up/down 7:36 [3] 1.41 km (5:23 / km) +3m 5:19 / km
shoes: Jalas 2010

Easy warm up trot with Mark to try and find the running legs.

6 PM

Run - Orienteering race 30:34 [4] 6.25 km (4:53 / km) +40m 4:44 / km
shoes: Jalas 2010

SWOC evening event in Cosmeston, Green, 6.0km.
Not been orienteering here before so wanted to give it a go, and easy when it was such a nice evening. Not very exciting with a lot of hard trails but also interesting enough not to be boring. Legs didn't want to find their running selves and I felt like I was plodding, did enjoy it though. Only really lost time on the one in the middle of the field where the printing and mapping meant I didn't know what I was looking for or where it was (or what was on the map). Almost landed on a Yorkshire Terrier while running hard. But missed.

7 PM

Bike - Road 50:01 [2] 20.24 km (2:28 / km) +111m 2:24 / km

Back from the O, as far as Whitchurch with Hayden. Legs now not wanting to convert from their running selves.

Tuesday Jul 5, 2016 #

7 AM

Bike - Road 30:38 [2] 13.02 km (2:21 / km) +40m 2:19 / km

IW. Another nice but nippy morning.

6 PM

Bike - Road 32:05 [3] 13.2 km (2:26 / km) +64m 2:22 / km

Fail, work to Alan and Ruth's for the MDC run, only got there to discover I should be at the Ty Nant... Extra speedy cycle needed. The nice people all waited until I got there and then left before I was ready...

Run - Trail 1:04:54 9.11 km (7:07 / km) +401m 5:50 / km

MDC run lead by Alan from Ty Nant to the Garth and Back. Big group and a very easy pace, especially going downhills. All going well (if slowly) until GD44 took the lead... Fail. I now know that there is no path around the east side of Taff's Well quarry and that the woods are very steep. A bit of a faff but good fun all the same and nice to eventually explore this area.

C • Map - footpath 2

7 PM

Bike - Road 12:48 [2] 4.78 km (2:41 / km) +19m 2:37 / km

Back to Alan and Ruth's With MarkP for an excellent feed. No fail here.

10 PM

Bike - Road 20:06 [2] 7.41 km (2:43 / km) +46m 2:38 / km

Home from Alan and Ruth's. Main light wouldn't work and back up was corroded. Fail. Had to take the back roads and keep on the cycle trails. Light enough to see where I was going and I was plenty visible from the rear, just had to hide if a car was coming against me.

Monday Jul 4, 2016 #

7 AM

Bike - Road 31:45 [2] 13.09 km (2:26 / km) +39m 2:23 / km

IW. Feeling surprisingly nippy considering yesterday. Also considerably nippy for mid summer.

7 PM

Bike - Road 31:07 [3] 12.88 km (2:25 / km) +49m 2:22 / km

HFW. Again, moving okay, did a couple of short bursts but otherwise took it handy enough.

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