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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jun 3, 2018:

activity # timemileskm+m
  Run - Orienteering4 7:09:44 16.38(26:14) 26.36(16:18) 1095
  Bike - Road7 4:55:32 70.54(4:11) 113.52(2:36) 1046
  Run - Trail 3 2:09:12 13.12(9:51) 21.12(6:07) 729
  Walk2 29:35 1.89(15:38) 3.04(9:43) 185
  Run - Terrain1 26:11 1.39(18:49) 2.24(11:42) 329
  Total17 15:10:14 103.32(8:49) 166.28(5:28) 3384
  [1-5]17 14:24:07

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MoTuWeThFrSaSu

Sunday Jun 3, 2018 #

10 AM

Walk 17:59 intensity: (1 @0) + (9:20 @1) + (7:13 @2) + (1:25 @3) 1.04 km (17:15 / km) +181m 9:14 / km
ahr:117 max:142

Up to the start to take a notice up about a wrong description. Hill not half so bad when you haven't already spent 3 hours on the mountain, done a run and carrying a load of controls and canes.
11 AM

Walk 11:36 intensity: (5:53 @0) + (5:16 @1) + (27 @2) 2.0 km (5:48 / km) +4m 5:44 / km
ahr:63 max:126

Back down the hill. Nice in the sunshine.

Saturday Jun 2, 2018 #

Event: Shamrock O-Ringen
 
1 PM

Run - Terrain warm up/down 26:11 intensity: (3:31 @0) + (4:06 @1) + (11:24 @2) + (4:12 @3) + (2:58 @4) 2.24 km (11:42 / km) +329m 6:44 / km
ahr:122 max:163 shoes: VJ Supra 2018

Tough warm up. Had to walk a bit in the rough terrain.
2 PM

Run - Orienteering race 42:11 intensity: (18 @1) + (25 @2) + (11:37 @3) + (29:44 @4) + (7 @5) 6.87 km (6:08 / km) +195m 5:22 / km
ahr:153 max:166 shoes: VJ Supra 2018

Shamrock O-Ringen Day 1. As expected, Bernard had removed most of the detail from the map so the orienteering was very straightforward. Terrain was in fabulous condition, the sun was out, and I really enjoyed it. Just like IOC, my quads really didn't like the soft ground so I never got moving. But just great to be orienteering in this terrain again.
3 PM

Run - Trail warm up/down 17:28 intensity: (4:50 @0) + (1:24 @1) + (3:02 @2) + (6:20 @3) + (1:52 @4) 1.45 km (12:05 / km)
ahr:119 max:157 shoes: VJ Supra 2018

Easy down the hill chatting with Dooby.

Friday Jun 1, 2018 #

Event: Pre-Shamrock Urban Sprint-O, Killarney
 
10 AM

Run - Trail 39:15 intensity: (20 @1) + (10:58 @2) + (10:25 @3) + (17:27 @4) + (5 @5) 8.05 km (4:53 / km) +242m 4:14 / km
ahr:144 max:167 shoes: Asics trail (orange)

Wee run on forest roads at the county bounds with Robrunner. New 5km PB according to my watch. Nice to run somewhere new but not all that exciting.
12 PM

Run - Orienteering 2:50:20 intensity: (17:58 @0) + (1:59:08 @1) + (30:52 @2) + (2:19 @3) + (3 @4) 8.65 km (19:42 / km) +379m 16:10 / km
ahr:107 max:155 shoes: VJ Supra 2018

Hanging controls. Mountain in amazing condition; grass just startig to grow and very dry.
3 PM

Run - Orienteering 31:16 intensity: (21 @0) + (22:18 @1) + (6:46 @2) + (46 @3) + (59 @4) + (6 @5) 1.71 km (18:18 / km) +70m 15:11 / km
ahr:114 max:167 shoes: VJ Supra 2018

Second loop hanging controls while waiting for Sharon and Ted to come back. Very hot and thirsty.
4 PM

Run - Orienteering 3:05:57 intensity: (11:04 @0) + (2:06:16 @1) + (37:46 @2) + (10:05 @3) + (45 @4) + (1 @5) 9.13 km (20:22 / km) +451m 16:20 / km
ahr:111 max:166 shoes: VJ Supra 2018

Hanging the last bunch of controls. Completely knackered and dehydrated by the end. Glad to be done and thankful that it didn't rain all day. Think (hope) that everyone is going to enjoy this (once they get to the start...)

Thursday May 31, 2018 #

7 AM

Bike - Road 33:00 intensity: (9 @0) + (18:05 @1) + (13:20 @2) + (1:26 @3) 12.94 km (2:33 / km) +71m 2:29 / km
ahr:119 max:140

IW. Warmest morning yet, glad to be on the bike.
12 PM

Bike - Road 31:52 intensity: (48 @0) + (6:08 @1) + (21:25 @2) + (2:55 @3) + (36 @4) 12.93 km (2:28 / km) +50m 2:25 / km
ahr:124 max:155

HFW. Made it out work before the promised thunderstorms. Still very muggy.

Wednesday May 30, 2018 #

7 AM

Bike - Road 34:22 intensity: (1 @0) + (25:30 @1) + (8:51 @2) 12.92 km (2:40 / km) +63m 2:36 / km
ahr:117 max:125

IW. Woke to the sound of rain, wasn't expecting that. Still pretty mild and the rain eased so the cycle in was grand. Record low of cyclist spottings for the stretch to Western Avenue - others must have been expecting the rain.
5 PM

Bike - Road 31:35 intensity: (30 @0) + (15:00 @1) + (15:02 @2) + (1:03 @3) 12.93 km (2:27 / km) +49m 2:24 / km
ahr:118 max:139

HFW. Feeling like a tootle but actually not all that slow. Swarms of flies means keeping the mouth shut is an absolute necessity.

Tuesday May 29, 2018 #

7 AM

Bike - Road 30:54 intensity: (26 @0) + (10:49 @1) + (11:30 @2) + (8:09 @3) 12.97 km (2:23 / km) +61m 2:20 / km
ahr:125 max:141

IW. Quiet this morning, everyone must be on half term.
5 PM

Bike - Road 31:20 intensity: (1 @0) + (6:03 @1) + (21:27 @2) + (3:49 @3) 12.81 km (2:27 / km) +50m 2:24 / km
ahr:124 max:147

HFW. Threatened to rain. It didn't.
6 PM

Run - Trail 1:12:29 intensity: (2 @0) + (1:16 @1) + (40:11 @2) + (23:22 @3) + (7:38 @4) 11.63 km (6:14 / km) +487m 5:09 / km
ahr:132 max:163 shoes: Salomon Fellraiser 2018 (blk)

MDC run from Nant-y-Moel. Overcast and a bit of wind, but still very mild and humid. Nice route, shame that there were only 6 of us out to enjoy it. Chip shop and pub afterwards were ace (though lacking much in the way of veggie options).

Monday May 28, 2018 #

12 PM

Bike - Road 1:42:29 intensity: (32 @0) + (35:38 @1) + (33:27 @2) + (15:23 @3) + (15:18 @4) + (2:11 @5) 36.03 km (2:51 / km) +702m 2:36 / km
ahr:129 max:178

Short spin with MarkP. Three tough hills, which had me trying as hard as I could, better than last week but still quite rubbish at this game. Stopped for an ice-cream at Caerphilly Mtn (after a long wait in the queue - thank's Mark). Back still sore but not as bad as after running yesterday.

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