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Training Log Archive: Magic

In the 7 days ending May 5:

activity # timemileskm+m
  Road bike8 4:18:45 64.2(4:02) 103.32(2:30) 197
  Orienteering3 2:54:25 16.77(10:24) 26.99(6:28) 465
  Trail run6 2:18:02 12.39(11:09) 19.94(6:55) 399
  Total14 9:31:12 93.36(6:07) 150.24(3:48) 1061
  [1-5]14 9:24:19

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Sunday May 5 #

1 PM

Trail run warm up/down 22:01 intensity: (2:00 @0) + (9:30 @1) + (9:39 @2) + (41 @3) + (10 @4) + (1 @5) 2.58 km (8:32 / km) +47m 7:49 / km
ahr:114 max:167 shoes: VJ Falcon 2018

Quite a goof warm up and feeling quite good.

Orienteering race 2:00:32 intensity: (1 @0) + (17 @1) + (24 @2) + (8:46 @3) + (1:04:17 @4) + (46:47 @5) 18.04 km (6:41 / km) +335m 6:07 / km
ahr:161 max:190 shoes: VJ Falcon 2018

IOC Long, The Burren, 14.9km, 385m, 30 controls, 2nd and 28 fences to cross.

This course would have been a nightmare had there been a hard Brexit - it crossed the boarder 4 times!

Really pleased with how this went, it was the first time in well over a year that I was able to run in terrain without my quads restricting my pace. My fitness did, but not my quads.

Was really lucky not to get disqualified from missing #19. Was happy out heading for a bit cliff in the distance on the way to #20 when ColmM yelled '19' to me. Though the big crag was a bit low all right but wasn't reading the detail at the time so probably would have just adjusted and carried out. Not so lucky that Boyzone had Anton to work with through the middle part of the course, but on balance I think I was the luckier one.

Messy start in teh forest by not taking time to read the detail on the 1:15k map, missed #2 by about 90 seconds , overshot #3 by 30 seconds and lost another 30 on the way to #4 with poor execution. Eventually managed to trace the track route back to #5 to find the best line to #6 and was surprised to see my 6 mins man, ColmM, coming into it from the other side.

He didn't seem to have much trouble closing the gap but we went our separate ways (after another 30 seconds lost on over overshoot at #8) to #10. Think I got the best line and didn't see him again until I hesitated and started wandering looking for the pit at #13.

Swapped the lead a few times over the next few km, especially when I took the low line to #15 and then circled the control, but passed him again at #16 when he missed the pit. Got a bit of a gap on the hill to #19 (where we both checked out a wrong control) before the above happened.

Desipe calling me back, Colm didn't see me get #19 so even with the mistake (90 seconds) I had a bit of a lead heading up to #20. Feeling okay here and was trying to push on as much as possible.

Not disappointed to have Colm for company when we headed back into the forest for #26, but drifted to my left behind some walls on the way to #28 and I didn't see him again.

So 25 years after my first IOC long race - same area, even had 3 controls the same (including #28) - I matched my result, this time as an M45 rather than an M20. Was also pretty much the same time behind the winner (90 seconds). I think that that's pretty good going.

A few things to note, I really enjoyed the terrain, the map and the course and it was great to have another proper long distance test at the IOC. Looking forward to the next one already.
https://www.lvo.routegadget.co.uk/rg2/#381&course=...
3 PM

Trail run warm up/down 21:36 intensity: (50 @0) + (4:41 @1) + (4:21 @2) + (5:35 @3) + (6:00 @4) + (9 @5) 2.0 km (10:47 / km) +21m 10:15 / km
ahr:132 max:172 shoes: VJ Falcon 2018

With ColmM and Boyzone, very slowly and comparing splits.

Saturday May 4 #

1 PM

Trail run warm up/down 21:19 intensity: (18 @0) + (5:56 @1) + (10:08 @2) + (2:42 @3) + (2:02 @4) + (13 @5) 3.92 km (5:27 / km) +25m 5:16 / km
ahr:125 max:172 shoes: VJ Falcon 2018

Warm up. Good explore and almost enough to get the body moving.

Orienteering race 40:06 intensity: (28 @1) + (12 @2) + (4:53 @3) + (31:15 @4) + (3:18 @5) 6.26 km (6:24 / km) +116m 5:51 / km
ahr:157 max:183 shoes: VJ Falcon 2018

IOC Middle, Castle Archdale, 5.6km, 165m, 22 controls.

Wasn't planning on runnign too hard as I thought I'd be better of saving as much energy as possible for tomorrow and wasn't expecting the area to be enjoyable. However, got into the forest right away and wanted to run as fast as I could - which wasn't actually very fast. No real mistakes but quite a few wobbles, including twice on #6 where I left #5 in the wrong direction and then cut across the felled area into #6, which was okay in itself but then required crossing a combine ditch, hedge and two fences. Also made a mess of getting to the penultimate control. Finished 6th/7th but enjoyed myself.
2 PM

Trail run warm up/down 16:03 intensity: (19 @0) + (1:18 @1) + (11:17 @2) + (2:38 @3) + (31 @4) 2.58 km (6:13 / km) +24m 5:56 / km
ahr:128 max:159 shoes: VJ Falcon 2018

Warm down with the new Irish Middle Distance champion - struggling to keep up.

Friday May 3 #

6 PM

Trail run warm up/down 12:28 intensity: (1 @0) + (20 @1) + (3:25 @2) + (2:44 @3) + (5:58 @4) 2.33 km (5:22 / km) +4m 5:19 / km
ahr:137 max:164 shoes: Salomon Fellraiser 2019 (aqua)

Warm up trot around the estate. Lovely day and some nice trails. A bit tired from the 5am start.

Orienteering race 13:47 intensity: (1 @0) + (25 @1) + (3 @2) + (1:18 @3) + (11:17 @4) + (43 @5) 2.68 km (5:08 / km) +14m 5:00 / km
ahr:156 max:168 shoes: Salomon Fellraiser 2019 (aqua)

IOC Sprint, Florence Court, 2.7km, 60m, 18 controls.
Very enjoyable course around the estate house and gardens with bushes, buildings and bridges to contend with. Lack of sprint practice evident in my inability to plan ahead at all but wasn't taking it seriously enough to be bothered by that. Having said that, I did run a bit harder than I usually do at these races, but I was still dead slow. Quads weren't all that happy which was a bit disappointing, but hopefully they'll respond better in a longer race. No real mistakes but a few wrong route choices and quite a bit of hesitating - also didn't have SIAC so that probably cost 30-40 seconds.

Not sure the scale of the map was correct, even with lops of loops around buildings and bushes I ran less than the distance of the course...

Trail run warm up/down 8:17 intensity: (1 @0) + (19 @3) + (7:57 @4) 1.33 km (6:15 / km) +7m 6:05 / km
ahr:156 max:162 shoes: Salomon Fellraiser 2019 (aqua)

Warm down with Dooby and Andrew. Don't know why my hear rate was so high for this, we ere only trotting.

Thursday May 2 #

7 AM

Road bike 30:15 intensity: (22 @0) + (3:37 @1) + (13:33 @2) + (12:43 @3) 12.97 km (2:20 / km) +13m 2:19 / km
ahr:130 max:147

IW. Lovely still morning though cool and overcast. Moving quite well.
5 PM

Road bike 34:02 intensity: (13 @0) + (6:57 @1) + (24:21 @2) + (2:31 @3) 12.94 km (2:38 / km) +48m 2:35 / km
ahr:125 max:141

HFW. Head wind all the way and lights grumpy as well. In no rush though.

Wednesday May 1 #

7 AM

Road bike 34:20 intensity: (1:01 @0) + (12:20 @1) + (20:59 @2) 12.96 km (2:39 / km) +11m 2:38 / km
ahr:118 max:131

IW. Headwind. Nearly taken out by a white van man opening his door without looking.
5 PM

Road bike 32:02 intensity: (52 @0) + (3:41 @1) + (24:38 @2) + (2:51 @3) 12.76 km (2:31 / km) +34m 2:29 / km
ahr:124 max:145

HFW. Headwind. In no hurry.

Tuesday Apr 30 #

7 AM

Road bike 32:58 intensity: (33 @0) + (3:21 @1) + (25:27 @2) + (3:37 @3) 12.98 km (2:32 / km) +20m 2:31 / km
ahr:126 max:148

IW. Slight headwind most of the way. Nicer morning than yesterday but not as busy.
5 PM

Road bike 29:53 intensity: (6 @0) + (1:28 @1) + (8:35 @2) + (18:19 @3) + (1:25 @4) 12.89 km (2:19 / km) +24m 2:18 / km
ahr:136 max:159

HFW. We're back at that time of year when the wind blows the wrong way both in the morning and in the evening. Tried harder than I was expecting though.
6 PM

Trail run 36:18 intensity: (19:08 @2) + (14:38 @3) + (2:32 @4) 5.2 km (6:59 / km) +271m 5:32 / km
ahr:98 max:159 shoes: Salomon Fellraiser 2017 (blue)

Run up the Garth to support the MDC runners on the Pentyrch race. Legs really heavy and slow to get moving, but they eventually got there. Nice evening for spectating, but happy enough not to be racing (again).

Monday Apr 29 #

7 AM

Road bike 34:09 intensity: (18:52 @1) + (14:39 @2) + (38 @3) 13.0 km (2:38 / km) +21m 2:36 / km
ahr:119 max:137

IW. Colder than expecting and a bit damp, surprisingly busy though (good to see a decent number of kids cycling to school).
5 PM

Road bike 31:06 intensity: (15 @0) + (6:12 @1) + (13:52 @2) + (10:23 @3) + (24 @4) 12.83 km (2:25 / km) +26m 2:24 / km
ahr:129 max:157

HFW. Moving surprisingly well. Unexpected bonus.

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