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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Magic

In the 7 days ending May 2, 2017:

activity # timemileskm+m
  Road bike6 3:30:59 47.94(4:24) 77.15(2:44) 264
  Trail run6 3:10:45 17.11(11:09) 27.53(6:56) 770
  Orienteering3 2:42:39 16.37(9:56) 26.34(6:11) 920
  Road run1 1:06:04 7.93(8:20) 12.76(5:11) 141
  Total16 10:30:27 89.34(7:03) 143.78(4:23) 2095
  [1-5]16 10:27:27

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Tuesday May 2, 2017 #

7 AM

Road bike 33:03 [2] 12.98 km (2:33 / km) +37m 2:31 / km

IW. Nice and easy on a lovely morning, although it appears to have rained here over the weekend.
5 PM

Road bike 31:02 [2] 11.82 km (2:38 / km) +47m 2:34 / km

HFW. Needing to get home to make the MDC run but not wanting to put any effort in. Matched my recorded of seeing 97 other cyclists on this evening trip.
6 PM

Trail run 1:12:05 intensity: (15:00 @1) + (45:00 @2) + (12:05 @3) 9.95 km (7:15 / km) +278m 6:22 / km
shoes: Salomon Fellraiser 2016

MDC run from pen y fan Pond. Lovely evening and a nice gently pace made it very enjoyable. A few diversions from the planned route when brambles/map indicated that it would be a better idea. Up to the trig in Mynydd Pen y Fan for a photo with Pen y Fan in the distant background.

Monday May 1, 2017 #

10 AM

Trail run warm up/down 26:37 intensity: (3:00 @0) + (7:00 @1) + (10:00 @2) + (6:37 @3) 3.58 km (7:26 / km) +87m 6:37 / km
shoes: VJ Falcons 2017

11 AM

Orienteering race 32:05 intensity: (10:00 @4) + (22:05 @5) 5.59 km (5:45 / km) +252m 4:41 / km
shoes: VJ Falcons 2017

IOC Relays, 3rd leg with Dooby and Boyzone.

Dooby had a great first leg, dropping the rest of the field at #1 and coming back with a 3 minute lead against our main rivals. Boyzone retained this and handed over to me with a clear lead (although I obviously didn't know exactly what it was).

Started steady but couldn't have gone that much faster either. All in control until #10 (which I had seen earlier) when it suddenly wasn't where I was expecting, lost 40 seconds and, more importantly, my focus so headed to the next one with no plan. Headed for some boulders that I had seen earlier without really knowing which ones they were and then suddenly all the knolls and boulders looked the same and none of them looked like the one that I wanted!

Relocated off of the wrong crossing point before realising that I was too far to the south, headed north and was relieved to both see my control and not see a chasing Conor (although 2 minutes lost). Sorted myself out and got back to running safely as thought I still had a bit of a gap.

Very easy few controls and then, at the bottom of the last hill, I suddenly saw Conor. Bit of an effort up to the penultimate control to ensure that he didn't close further and then had enough not to have to kill myself on the run-in.

Great to have another Cork O win, but very annoyed with myself for losing so much time on two controls that should have been straightforward. How much longer can we keep this team together and competitive in the Open???

Sunday Apr 30, 2017 #

1 PM

Trail run warm up/down 9:24 [2] 1.75 km (5:23 / km) +49m 4:43 / km
shoes: VJ Falcons 14

Made it to the start with enough tie today.
2 PM

Orienteering race 1:38:07 intensity: (20:00 @3) + (1:00:00 @4) + (18:07 @5) 15.12 km (6:29 / km) +429m 5:41 / km
shoes: VJ Falcons 14

IOC Long, M21E, 13.3km, 365m, 24 controls.

This was great, a good tough and long classic course. Would have been much tougher had it been wet but it great as it was, especially the high ground which was really quite fast. As per last year, the contours on the map were impossible to read among the black detail, causing a lot of slowing and more time lose than was nice. However, this year I was the lucky one and it was Conor who spent more time looking among boulders than me.

Started well but was a fair bit behind Conor, seemed to be moving better after #6 and things started to get quite close. Stupid 30 second lose at #12 and then 2 minutes at #15 (a control on the kids course was hidden by the circle and I couldn't see it). Confused again at #17 where I lost a minute as I couldn't locate another hill (think it must be missing from the map?) and a similar experience at #21 (and I can now see where the missing hill should be!).

Close with Conor though a lot of this, being just 1 second apart at both #9 and #20, however, Conor lost more than me on #21 and then made a right mess of #22 to give me a much larger winning margin than deserved. I'll take that though and very happy to get long win #10 under the belt. Going to be very tough to add to that though but I'll try for a while yet...

Saturday Apr 29, 2017 #

4 PM

Trail run warm up/down 15:55 intensity: (5:00 @1) + (5:00 @2) + (5:55 @3) 2.71 km (5:52 / km) +37m 5:30 / km
shoes: VJ Falcons 14

Had plenty of time bit only just made my start - straight into the -2 minute box.
5 PM

Orienteering race 32:27 intensity: (10:00 @4) + (22:27 @5) 5.64 km (5:45 / km) +239m 4:45 / km
shoes: VJ Falcons 14

IOC Middle, M21E, 5.3km, 200m, 20 controls.

Don't think that I can ever remember an Irish mountain being this dry! Also well grazed so as fast as it gets (it still being soft and spongy underfoot). Had a good race, didn't feel especially strong but I think that is what the terrain does to you. Lost a few seconds on two controls but probably less than 15 in total, so had not chance of matching Dooby and Conor, both of whom were moving considerably quicker. Finished 3rd, 50 seconds down on the flying Dooby, but comfortably ahead of others, happy with that. Only downside was the amount of controls that were on both big features and which were also waving at you. Enjoyable race nonetheless.
6 PM

Trail run warm up/down 6:22 [1] 0.57 km (11:09 / km)
shoes: VJ Falcons 14

Finish back to assembly. Just abut enough.

Friday Apr 28, 2017 #

5 PM

Road run 1:06:04 [2] 12.76 km (5:11 / km) +141m 4:55 / km
shoes: Salomon Fellraiser 2016

Easy run from the house on Oughterard. Had looked at a map before and headed for the nearest bit of wood. Unfortunately there were only hard packed roads there so it ended up being nearly entirely on hard surfaces, also a bit further than I was looking for. However it was a lovely evening and I had nothing else to do. Legs also feeling a whole lot better today. Looking forward to the weekend.

Thursday Apr 27, 2017 #

7 AM

Road bike 31:08 [2] 12.97 km (2:24 / km) +23m 2:23 / km

IW. Another lovely, still and crisp morning. Why aren't the evenings like this?
5 PM

Road bike 37:23 [2] 12.73 km (2:56 / km) +65m 2:52 / km

HFW. Another evening into a headwind, though not too bad today - traffic lights were though.
7 PM

Trail run 1:00:22 intensity: (40:00 @2) + (20:22 @3) 8.97 km (6:44 / km) +319m 5:43 / km
shoes: Salomon Fellraiser 2016

East trot around the summer Craig yr Allt race route with GD44, Rose, Will and John (and his dog). Very pleasant but legs felt quite horrible.

Wednesday Apr 26, 2017 #

7 AM

Road bike 32:41 [2] 12.99 km (2:31 / km) +23m 2:30 / km

IW. Absolutely gorgeous morning, not a cloud to be seen. Bit of frost on the cars though.
6 PM

Road bike 45:42 [1] 13.67 km (3:21 / km) +69m 3:16 / km

HFW with Lucy and Nicky. Very easy, which was nice, what wasn't is it kept trying to rain. Didn't come to much but not used to that sort of carry on!

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