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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Oct 3, 2021:

activity # timemileskm+m
  Run - Trail 6 3:11:20 18.69(10:14) 30.08(6:22) 773
  Run - Orienteering3 2:16:00 13.58(10:01) 21.85(6:13) 106
  Strength exercises1 46:29 0.39(1:59:19) 0.63(1:14:08)
  Total9 6:13:49 32.66(11:27) 52.56(7:07) 879
  [1-5]9 5:39:16

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Sunday Oct 3, 2021 #

10 AM

Run - Orienteering race 41:19 intensity: (25 @0) + (11 @1) + (21 @2) + (17:05 @3) + (22:27 @4) + (50 @5) 6.5 km (6:21 / km) +33m 6:12 / km
ahr:145 max:171 shoes: VJ Falcons 2017

Not feeling as goof today and couldn't get any pace into my legs, so this was just a trot really. Orienteering was easy when slow, though still had plenty of occasions when the map didn't make sense (blaming the map, not me!). Was expecting to be way behind, but was closer than yesterday - maybe because there were less flat out easy legs?

Run - Trail warm up/down 16:43 intensity: (22 @0) + (1:31 @1) + (10:37 @2) + (3:55 @3) + (15 @4) + (3 @5) 2.68 km (6:14 / km) +4m 6:11 / km
ahr:123 max:163 shoes: VJ Falcons 2017

To the start - quite a long way as in the far reserve car park today.
11 AM

Run - Trail warm up/down 9:39 intensity: (5 @0) + (3:50 @1) + (5:08 @2) + (23 @3) + (13 @4) 1.45 km (6:40 / km)
ahr:115 max:151 shoes: VJ Falcons 2017

Back to the car. Some mad heavy showers and wind about today, but it was dry from getting to the start until I was back at the car and changed.
Middle distance, Braunton Burrows. M45.

Saturday Oct 2, 2021 #

12 PM

Run - Orienteering warm up/down 22:59 intensity: (1:35 @1) + (9:49 @2) + (9:40 @3) + (1:55 @4) 3.45 km (6:39 / km)
ahr:129 max:153 shoes: VJ Supra 2018

To the start and warm up for BOC. Very glad that there was a warm up map as it allowed some adjustment to the rather economical mapping style. Legs feeling quite good.
1 PM

Run - Orienteering race 1:11:42 intensity: (23 @0) + (21 @1) + (15 @2) + (3:28 @3) + (24:02 @4) + (43:13 @5) 11.89 km (6:02 / km) +72m 5:51 / km
ahr:159 max:201 shoes: VJ Supra 2018

BOC long, Braunton Burrows, M45, 9.6km.

This went much better than I expected! Legs were still tight throughout and even when I felt like I was putting effort in I was moving pretty slowly. But I did manage to run just about all of it, though couldn't cope with the steep sandy climbs. As mentioned in the warm up, the map was kind of like running back in the 1980's, when you couldn't rely on everything being accurate so you had to use everything else as well. So lots of cross checking tracks / veg / paths to make sure I was going the right way. Mostly did, but did have a few bananas, but probably a couple of mins in total. Planning also a bit on the odd side with a lot of legs where you could pick out an obvious feature near the control and then just head towards that. Nick way ahead, but surprised to be so close to Rog and Andy - though don't know if I was surprised that I was behind them or that I wasn't in front of them! Was also a bit wet, but managed to miss most of the rain while running and was also grateful to have a 1:7500 map.
https://www.boc.routegadget.co.uk/rg2/#43&cour...
2 PM

Run - Trail warm up/down 5:51 intensity: (16 @1) + (5 @2) + (33 @3) + (4:03 @4) + (54 @5) 0.8 km (7:17 / km)
ahr:149 max:178 shoes: VJ Supra 2018

Back to the car park via download. Wet and muddy. Felt sorry for the traders as there was no way I was heading back to the assembly field (and I don't expect many others did either).

Friday Oct 1, 2021 #

Note

Wanted to climb but didn't find any willing company and wasn't up for heading along on my own.

Thursday Sep 30, 2021 #

1 PM

Run - Trail 42:50 intensity: (4 @0) + (50 @1) + (7:40 @2) + (12:52 @3) + (20:46 @4) + (38 @5) 7.17 km (5:58 / km) +193m 5:16 / km
ahr:142 max:164 shoes: Salomon Fellraiser 20 (orange)

A soggy lunch time trot with Ollie. He was under time pressure to get back so couldn't do any longer, but was enough for me and was grateful of the company as I think there would have been less than a 1% chance that I'd have gotten out on my own.

Wednesday Sep 29, 2021 #

5 PM

Run - Trail 46:03 intensity: (11 @0) + (2:08 @1) + (9:01 @2) + (25:31 @3) + (9:08 @4) + (4 @5) 7.26 km (6:21 / km) +194m 5:36 / km
ahr:135 max:161 shoes: Salomon Fellraiser 2019 (aqua)

Managed to get myself out as it was a lovely sunny evening and tomorrow doesn't look so inviting. Very slow starting out but loosened out enough to be moving well enough so it was enjoyable without being hard work, even if it was still slow. Expected water everywhere after yesterday's rain but it had all run off and was perfectly dry.

Tuesday Sep 28, 2021 #

6 PM

Run - Trail 1:10:14 intensity: (34 @0) + (9:33 @1) + (21:20 @2) + (17:34 @3) + (11:42 @4) + (9:31 @5) 10.72 km (6:33 / km) +382m 5:34 / km
ahr:134 max:174 shoes: Salomon Fellraiser 20 (orange)

MDc from Cwmaman. First proper winter run of the season. with the temperature well down and a day of heavy rain had flooded everything - been ages since I've run with wet feet! Thankfully the rain pretty much stopped for the run and we were treated to some great views of mist hanging in the valleys in the darkening evening.

Monday Sep 27, 2021 #

6 PM

Strength exercises 46:29 intensity: (32:29 @0) + (11:54 @1) + (1:41 @2) + (25 @3) 0.63 km (1:14:08 / km)
ahr:78 max:137

FVO pilates. Not a bad session but could still feel Friday's climb in the arms in the circuits bit.

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