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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jun 19, 2022:

activity # timemileskm+m
  Bike - Road2 6:42:14 93.62(4:18) 150.67(2:40) 1610
  Run - Trail 4 4:07:02 25.03(9:52) 40.28(6:08) 1247
  Run - Orienteering2 1:58:58 9.34(12:44) 15.04(7:55) 321
  Pilates1 1:02:29 0.62(1:41:10) 0.99(1:02:52)
  Walk1 47:49 5.47(8:45) 8.8(5:26) 226
  Total9 14:38:32 134.08(6:33) 215.78(4:04) 3404
  [1-5]9 13:29:04

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MoTuWeThFrSaSu

Sunday Jun 19, 2022 #

1 PM

Run - Trail 1:55:10 intensity: (37 @0) + (29 @1) + (14:55 @2) + (43:24 @3) + (54:44 @4) + (1:01 @5) 21.4 km (5:23 / km) +543m 4:47 / km
ahr:142 max:165 shoes: Salomon Sense Flow2

Expecting to feel quite slow after being in the terrain yesterday and initally thatt's what it felt like. However, woke up after 2km and started moving rather well. Planned route went from 12km to 16km to 21km as I was enjoying myself. Been a while since I've done a run this fast and long! Good weather for running as well, mild and dry, though a bit slippery after the rain yesterday. New shoes also the business.

Saturday Jun 18, 2022 #

12 PM

Run - Trail warm up/down 7:22 intensity: (6 @0) + (3:21 @1) + (3:54 @2) + (1 @3) 1.0 km (7:22 / km) +30m 6:24 / km
ahr:107 max:118 shoes: VJ Falcons 2017

Up to the start. Misty with a bit of wind and occasional rain. Bike legs after yesterday.

Run - Orienteering race 54:21 intensity: (33 @1) + (6:02 @2) + (25:44 @3) + (21:24 @4) + (38 @5) 8.01 km (6:47 / km) +168m 6:09 / km
ahr:141 max:172 shoes: VJ Falcons 2017

SWOC League, Merthyr Common, Blue, 6.9km, 130m, 11 controls.
What a contrast to yesterday, wore a thermal and didn't regret it. Dense misty for the first half, maybe 50m visibility, bit clearer a bit as the course dropped to about 200m visibility. Took a while to get going and was being careful with the nav, especially direction and had to stop a lot to wipe the rain of my magnifier. Got going in the second half and actually felt quite good and was running and navigating better than I have for a while. Very enjoyable and so much more memorable with the mist - still much easier than the Harvester was here though.
https://swoc.org.uk/?p=2401
2 PM

Run - Orienteering 1:04:37 intensity: (12:05 @1) + (25:12 @2) + (23:39 @3) + (3:40 @4) + (1 @5) 7.03 km (9:12 / km) +153m 8:17 / km
ahr:120 max:163 shoes: VJ Falcons 2017

Collecting controls. Undershoot the first one slightly and then spent quite a while trying to find the second which wasn't in the correct pit. Surprised at home tired I was at the end. Still misty on the high bit, but quite a bit clearer than when on the course.
C • Pit 2

Friday Jun 17, 2022 #

11 AM

Bike - Road 4:29:34 intensity: (8:13 @0) + (52:32 @1) + (1:48:17 @2) + (1:28:33 @3) + (11:54 @4) + (5 @5) 99.24 km (2:43 / km) +1090m 2:34 / km
ahr:123 max:161

Hot today so decided a ride would be easier than a long run, which turned out to be a good decision. Windier than I expected, but the breeze was welcome for the most part. Explored quite a few new lanes in the western bit of the VoG, but still have a few more rides to do to cover them all. Very enjoyable day out.

Thursday Jun 16, 2022 #

8 AM

Walk 47:49 intensity: (27:49 @0) + (19:38 @1) + (22 @2) 8.8 km (5:26 / km) +226m 4:49 / km
ahr:76 max:120

Easy day, so just a series of walks doing some viewpoint surveys. Lovely day to be out.

Wednesday Jun 15, 2022 #

5 PM

Bike - Road 2:12:40 intensity: (51 @0) + (22:38 @1) + (1:08:11 @2) + (40:02 @3) + (58 @4) 51.43 km (2:35 / km) +520m 2:27 / km
ahr:123 max:151

Find it hard to get the motivation to get out for a cycle during the week as I can't compute the distances. Should make the effort more often though as this was really enjoyable - maybe helped by the warmth and blue skies. Recovery ride, so taking it easy and exploring a few new roads at the same time.

Tuesday Jun 14, 2022 #

6 PM

Run - Trail 1:33:21 intensity: (19 @0) + (3:40 @1) + (11:35 @2) + (30:22 @3) + (38:49 @4) + (8:36 @5) 12.77 km (7:19 / km) +561m 6:00 / km
ahr:143 max:188 shoes: Salomon Sense Pro

MDC Fan Llia and Fan Nedd. Beautiful evening and great to be out in the open hills in such weather. Tough route, as expected, but very enjoyable. Left quad tight at start which made the first climb difficult. Second climb was just steep and difficult. Added a few extra bits to sort of keep pace with the steady group, including an explore of the forest at the end. Turned out to be all tracks, but for some reason I was moving okay by then. Picnic with the midges after.

Monday Jun 13, 2022 #

12 PM

Run - Trail 31:09 intensity: (24 @0) + (58 @1) + (7:38 @2) + (16:57 @3) + (5:08 @4) + (4 @5) 5.11 km (6:06 / km) +113m 5:29 / km
ahr:134 max:160

Lunchtime leg loosener. Been a while since I've done one of these on a Monday, so hope to get into the habit. Hip a bit moany to start but got better and wasn't sore.
6 PM

Pilates 1:02:29 intensity: (31:09 @0) + (29:09 @1) + (1:18 @2) + (30 @3) + (23 @4) 0.99 km (1:02:52 / km)
ahr:86 max:150

FVO Pilates. Body a bit tired but coped quite well, even with the circuits - press-ups first is definitely the way forward.

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