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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  Run - Trail 17 14:00:14 79.3(10:36) 127.63(6:35) 3994
  Bike - Road26 13:31:36 203.51(3:59) 327.52(2:29) 1382
  Run - Orienteering6 6:30:56 35.57(10:59) 57.24(6:50) 1739
  Strength exercises7 1:56:00
  Run - Terrain1 1:45:45 8.0(13:13) 12.88(8:13) 671
  Total55 37:44:31 326.38 525.26 7786
  [1-5]55 37:06:05

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Saturday Feb 28, 2015 #

11 AM

Run - Trail warm up/down 18:59 intensity: (20 @0) + (3:01 @1) + (1:22 @2) + (2:28 @3) + (5:32 @4) + (6:16 @5) 2.27 km (8:21 / km) +4m 8:17 / km
ahr:158 max:223 shoes: VJ Supra 14

A lot of jogging around trying to warm my body up - sitting in the cold for nearly 4 hours is not good preparation for a long race.
12 PM

Run - Orienteering race 1:53:37 intensity: (18 @1) + (57 @2) + (24:43 @3) + (1:24:21 @4) + (3:18 @5) 14.0 km (8:07 / km) +675m 6:32 / km
ahr:154 max:167 shoes: VJ Supra 14

Antalya O Days, Day 3, Long, M21E (WRE), 11.0km, 28 controls, no climb given but according to the map I did over 900.

This was tough, lots and lots of steep climbs and very little opportunity to run. Again, a really nice clean pine forest, this time with less rocks (they'd probably all rolled off the hills as they were so steep).

Didn't need to worry about burning my head today; it was cold, hailing and there were patches of snow lying about. Started off feeling awful, calfs and feet were sore and I considered packing it in by #1! Had a;ready done 150m of climb by half way to #3.

Started to feel a bit better on the trail run to #4 and discovered that my body did have some energy left. Never felt like I was moving very well (I wasn't) but kept grinding at it and managed to run about half of the hills. Some lovely forest and orienteering, but the hills were relentless.

Started to feel hungry by the spectator control (out about an hour) and got hungrier from then on, but just about managed to keep it all together. Made a 2 minute and a 90 second mistake and a banana that cost about 30 seconds, but otherwise as clean as I could be - would just have broken 10mpk without the mistakes!

Shattered after and heavy rain/hail and food required eliminated the possibility of a warm down!
C • Cancelled 2

Friday Feb 27, 2015 #

11 AM

Run - Trail warm up/down 20:06 intensity: (31 @0) + (1:39 @1) + (2:42 @2) + (8:27 @3) + (6:47 @4) 3.05 km (6:36 / km) +205m 4:56 / km
ahr:141 max:159 shoes: VJ Supra 14

Long trek up the hill from the 'assembly' to the remote start/finish (which was actually the assembly). Working hard to maintain a jog on the forest road (but better than yesterday).
12 PM

Run - Orienteering race 49:06 intensity: (25 @1) + (8 @2) + (2:08 @3) + (32:03 @4) + (14:22 @5) 6.7 km (7:20 / km) +155m 6:34 / km
ahr:161 max:169 shoes: VJ Supra 14

Antalya O Days, Day 2, Middle, M21E (WRE), 5.8km, 100m, 22 controls.

Tough, but great forest, again full of stones but less rocks this time (less, but still loads). Map a whole lot better and aside from not being able to tell what was up and what was down a few times, I got on well with it. legs were better, but still not good (think all the lose stones underfoot are making my dodgy quads work too hard).

Never had any pace but the navigation was mostly okay, though rarely fluid. Really enjoyed the terrain but it was frustrating not being able to attack it. Lost about 3 minutes in total, 2.5 due to miss-reading contour directions (could have done with a few more slope tags) and 0.5 when I couldn't find the last control!

Results: http://www.orienteering.org.tr/antalya-o-days-resu...
1 PM

Run - Trail warm up/down 12:48 intensity: (2:00 @1) + (8:03 @2) + (2:45 @3) 2.44 km (5:14 / km)
ahr:128 max:139 shoes: VJ Supra 14

Back down to the 'assembly' (where there were no results - they were at the finish). Think the head got a bit much sun in all the waiting before I ran.

Thursday Feb 26, 2015 #

Event: Antalya O Days
 
10 AM

Run - Trail 11:34 intensity: (32 @1) + (8 @2) + (2:39 @3) + (7:50 @4) + (25 @5) 1.99 km (5:48 / km) +42m 5:15 / km
ahr:151 max:171 shoes: VJ Supra 14

Warm up. Feeling beyond awful, just no energy - suspect it's a combination of two nights with interrupted sleep (I'd never make a parent!) and it being early in the morning (body time).

Run - Orienteering 45:50 intensity: (12 @1) + (9 @2) + (16 @3) + (19:29 @4) + (25:44 @5) 6.12 km (7:29 / km) +176m 6:33 / km
ahr:164 max:173 shoes: VJ Supra 14

Antalya O Days, Day 1, Middle, M21E, 5.1km, 25 controls (no climb stated but map says I did 325).

From the pre-start the forest looked fast and interesting, that bit was, the rest was thick and rocky! Despite my body not wanting to move at all, I quite enjoyed it. It was a bit like going back 20 years with the mapping style being very selective - which was grand if you knew more or less where you were!

Lots of short legs through a mixture of rocky woods, rocky semi-open, rocky fields and a bit of runnerable forest. Didn't lose much time but was moving so slow it would have been hard (HR massively high though). Map really was comical in places. Will hopefully feel better for the WRE tomorrow.

http://www.orienteering.org.tr/antalya-o-days-resu...

Run - Trail 4:42 intensity: (1:03 @1) + (3:07 @2) + (32 @3) 0.67 km (7:00 / km) +3m 6:51 / km
ahr:125 max:138 shoes: VJ Supra 14

An attempt at a bit of a warm down. Body not happy.

Wednesday Feb 25, 2015 #

Note
(rest day)

A Looong day travelling. No hic-ups but still up at 04:45 and in bed at 02:00 (to be up again at 06:30).

Tuesday Feb 24, 2015 #

7 AM

Bike - Road 31:05 intensity: (11 @0) + (2:23 @1) + (20:31 @2) + (7:37 @3) + (23 @4) 12.76 km (2:26 / km) +40m 2:24 / km
ahr:129 max:154

IW. Taking it nice and easy, must have been a following wind though as I was spinning along nicely at times. Also got lucky with traffic in town.
5 PM

Bike - Road 34:31 intensity: (5:15 @0) + (8:00 @1) + (17:48 @2) + (3:28 @3) 12.76 km (2:42 / km) +67m 2:38 / km
ahr:116 max:148

HFW. Very slow, the wind was still about and was must less welcome on the way home. Managed to dodge the showers.
6 PM

Run - Trail 1:04:04 intensity: (26 @0) + (11:03 @1) + (32:48 @2) + (12:28 @3) + (7:19 @4) 9.68 km (6:37 / km) +289m 5:45 / km
ahr:130 max:160 shoes: Adidas Kanadia TR4

MDC run from from HQ. Quite a small group out tonight but one that kept moving so very little stopping to regroup. Happy just trotting along, well, was happy until it started raining, then raining hard, which was both very wet and very cold.

Monday Feb 23, 2015 #

Note
(rest day)

Completely failing on my core work at the moment but want a few easy days before the weekend's races (plus is was cold and hailing so the commute wasn't looking at all appealing).
C • 60min challenge 5

Sunday Feb 22, 2015 #

11 AM

Run - Trail 21:13 intensity: (16 @0) + (2:30 @1) + (6:40 @2) + (4:50 @3) + (3:38 @4) + (3:19 @5) 3.14 km (6:45 / km) +80m 5:59 / km
ahr:140 max:179 shoes: VJ Falcons 14

Warm up with Ben. Wet and cold, took quite a while to get the body moving and warmth in my fingers.

Run - Trail 7:17 intensity: (1 @0) + (2:17 @1) + (2:51 @2) + (1:59 @3) + (9 @4) 1.19 km (6:08 / km) +25m 5:33 / km
ahr:125 max:150 shoes: VJ Falcons 14

A bit more of a warm up as I forgot a map bag and thought one worthwhile in the miserable conditions.
12 PM

Run - Orienteering race 53:14 intensity: (17 @1) + (3:19 @2) + (18:12 @3) + (31:03 @4) + (23 @5) 7.78 km (6:51 / km) +228m 5:58 / km
ahr:151 max:166 shoes: VJ Falcons 14

Welsh league, SWOC, Coed Cefn-Pwll-Du, Brown, 6.5km, 275m, 22 controls.

Horrible conditions but a lot of fun, really like this area, not so keen on the map (vegetation and paths out of date and contours very inconsistent). Clare planned a good course to keep us in the nice bits of forest and being able to avoid the nasty stuff.

Ran okay, though my legs were clearly tired, so was very much an 80% effort rather than race pace. Lost time in a few circles due to the quality of the map, but never more than about 30 seconds - think I was about as clean as you could expect to be on a map like this (if it was mapped properly it would be amazing). Very enjoyable.

Map
C • Good effort 2
1 PM

Run - Trail 55:34 intensity: (1:33 @0) + (21:00 @1) + (29:44 @2) + (3:17 @3) 6.39 km (8:41 / km) +168m 7:41 / km
ahr:118 max:138 shoes: VJ Falcons 14

A short loop to warm down while waiting for further instructions. Then collecting a few of the far controls. Knackered by the end and only able to jog downhill!

Saturday Feb 21, 2015 #

Event: Western Night League
 
11 AM

Run - Terrain 1:45:45 intensity: (50 @0) + (14:40 @1) + (21:16 @2) + (37:28 @3) + (27:52 @4) + (3:39 @5) 12.88 km (8:13 / km) +671m 6:31 / km
ahr:138 max:173 shoes: Jalas 2010

Torpantau race route with Ben, Chris, Ed, Mesh and an Italian who had never run before. Heavy snow heading up stopped when we started running but there was still plenty of wind and sleety showers to contend with. A couple of inches of lovely fresh powder on top and some great views when the clouds lofted.

The Italian was a real natural runner, whereas we had to wait for Mesh quite a bit, making it more of a farlek session than a straight run. Chris kept tearing off into the distance, whereas I had to work hard to keep running, especially up Cribyn.

Good fun but not as bouncy as I would have liked (blame the roads from Wednesday). A major steep and slippery decent at the end; the only way down was to slide on your ass (got frozen hands and a numb bum!). Surprisingly tired after.

Thursday Feb 19, 2015 #

7 AM

Bike - Road 31:25 intensity: (2 @0) + (37 @1) + (23:44 @2) + (7:02 @3) 13.0 km (2:25 / km) +42m 2:23 / km
ahr:131 max:146

IW. Wet wet wet. Not so many other cyclists out this morning.
6 PM

Bike - Road 31:54 intensity: (1:36 @0) + (2:15 @1) + (23:59 @2) + (4:04 @3) 13.11 km (2:26 / km) +67m 2:22 / km
ahr:125 max:148

HFW. This morning turned out to be dry compared to this evening! Had to keep the body moving to produce enough warmth to stay warm. Saw next to no one. New mudguards required. In no mood to do any exercises when I got home (straight to the shower in my cycling gear).

Wednesday Feb 18, 2015 #

7 AM

Bike - Road 31:09 intensity: (2 @0) + (1:49 @1) + (25:10 @2) + (4:08 @3) 13.0 km (2:24 / km) +40m 2:22 / km
ahr:128 max:143

IW. Took it east but got lucky with the lights. Nice morning but not so many other cyclists out.
6 PM

Bike - Road 10:39 intensity: (55 @0) + (4:12 @1) + (3:00 @2) + (1:27 @3) + (1:05 @4) 3.87 km (2:45 / km) +21m 2:41 / km
ahr:118 max:154

From work out to the O.

Run - Trail 8:08 intensity: (1:20 @1) + (2:45 @2) + (4:03 @3) 1.22 km (6:40 / km)
ahr:123 max:143 shoes: Asics GT 2000

Wee warm up jog, partly with GD44, Mark P and Caitlin.
7 PM

Run - Orienteering 1:00:28 intensity: (33 @1) + (1:13 @2) + (14:02 @3) + (38:47 @4) + (5:53 @5) 13.54 km (4:28 / km) +145m 4:14 / km
ahr:155 max:173 shoes: Asics GT 2000

SWOC Street O (60 minute score), evilly planned by Ben who ensured that not only was it impossible to get all the controls, but the ones that you could get were all down cul-de-sacs!

Messed up the start when I opted to go a different direction to the others and then went way out on my way to get a 10 pointer. Better from there on but had to drop quite a few 30 pointers in order to get back in time (which I just failed). Best planed Street O so far.

Tuesday Feb 17, 2015 #

7 AM

Bike - Road 31:58 intensity: (5 @0) + (1:40 @1) + (11:06 @2) + (19:07 @3) 13.09 km (2:27 / km) +50m 2:24 / km
ahr:134 max:146

IW. Cold a bit icy so taking it handy. Legs dead.
5 PM

Bike - Road 29:47 intensity: (2:03 @0) + (4:49 @1) + (1:53 @2) + (2:44 @3) + (18:18 @4) 13.01 km (2:17 / km) +67m 2:14 / km
ahr:140 max:161

HFW. Caught the same guy I got stuck behind yesterday, then he kept slowing down and was generally going a bit slower than I wanted, but not so I could get past. Today I caught him quickly and went straight past, from when he sat right on my tail. Annoying, but dropped him somewhere along the way.
6 PM

Run - Trail 1:08:31 intensity: (21 @0) + (15:28 @1) + (22:15 @2) + (21:39 @3) + (7:45 @4) + (1:03 @5) 9.6 km (7:08 / km) +407m 5:53 / km
ahr:132 max:167 shoes: La Sportiva Crosslite (3)

MDC run from HQ. Had a nice long route planned but followed some new paths in the forest at the start and which took much longer than expected, so tuned round and headed up the Garth and home. Legs feelings tired but not complaining.

Monday Feb 16, 2015 #

7 AM

Bike - Road 30:28 intensity: (16 @0) + (1:03 @1) + (44 @2) + (15:52 @3) + (10:43 @4) + (1:50 @5) 12.95 km (2:21 / km) +37m 2:19 / km
ahr:148 max:194

IW. Pissing rain - missing the back mudguard. Got passed properly today, another bloke on a single speed. Very easy using his draft though.
5 PM

Bike - Road 31:33 intensity: (31 @0) + (4:18 @1) + (4:31 @2) + (20:03 @3) + (2:10 @4) 12.89 km (2:27 / km) +65m 2:23 / km
ahr:134 max:159

HFW. Dry, but legs not up for playing at all. Saw a tall thin runner at one stage running just like Keith. Was sure it was Keith. Turned out to be a girl...
C • Insult 2
6 PM

Strength exercises 24:00 [1]

Sunday Feb 15, 2015 #

11 AM

Run - Trail 40:23 intensity: (1 @0) + (40 @1) + (2:15 @2) + (28:53 @3) + (5:34 @4) + (3:00 @5) 8.03 km (5:02 / km) +88m 4:46 / km
ahr:145 max:176 shoes: Asics GT 2000

Was feeling pretty tired after yesterdays run and again this morning, so really wasn't feeling like doing anything. Had to give myself a good talking to that two runs is not enough in a week, so reluctantly kicked myself out the door. Only took it easy but was very surprised at how good my body felt.

Went exploring bits of Taff's Well that I've not yet seen, including the well itself; one of only 4 hot wells in the country, the water enters rocks about 25km to the north and then takes 4000 years (!!!) to make it's way back up to the surface again, being heated to about 21 degrees in the process - shame it's not used for anything as the well is in a locked building now.
1 PM

Strength exercises 17:00 [3]

Saturday Feb 14, 2015 #

Event: League 1
 
12 PM

Run - Trail 2:34:43 intensity: (37 @0) + (7:25 @1) + (41:04 @2) + (1:04:43 @3) + (40:54 @4) 23.72 km (6:31 / km) +885m 5:30 / km
ahr:140 max:163 shoes: La Sportiva Crosslite (3)

Another exploratory run, this time from Bike Park Wales. Not stopped here before and was surprised at how big and popular it was. Just about all downhill tracks but there is a climbing track and some sensible descents so worth a visit on the XC.

The run was good fun, some lovely small trails in natural woodlands at the start before heading out on to the mountain. Some equally nice trails on the way back (though muddy due to illegal scrambler use) through some great forest - would make a might tough O area.
C • bike trails. 3

Thursday Feb 12, 2015 #

7 AM

Bike - Road 31:35 intensity: (12 @0) + (2:56 @1) + (14:32 @2) + (13:55 @3) 13.0 km (2:26 / km) +40m 2:24 / km
ahr:131 max:144

IW. Not feeling very inspired. Still, the weekends starts today.
5 PM

Bike - Road 28:28 intensity: (5:43 @0) + (1:18 @1) + (48 @2) + (5:55 @3) + (14:44 @4) 12.73 km (2:14 / km) +63m 2:11 / km
ahr:135 max:163

HFW. Got a good run through the city so decided to push on when I hit the Taff Trail. Got caught behind another cyclist moving at an awkward pace for a while and there were plenty of plebs out walking, but put the boot down when I could. Going well until I got stuck in traffic in Tongwynlais but still managed to take about 90 seconds off my PB. Nice to feel energetic after a couple of weeks of feeling the opposite.
C • Pleb 1
6 PM

Strength exercises 5:00 [1]

Felt so awesome after cycling that I had to do a few sit-ups.
C • Sit ups 3

Wednesday Feb 11, 2015 #

7 AM

Bike - Road 31:30 intensity: (6 @0) + (1:54 @1) + (14:37 @2) + (14:39 @3) + (14 @4) 12.97 km (2:26 / km) +39m 2:24 / km
ahr:133 max:152

IW. Quite warm. Body not awake.
5 PM

Bike - Road 33:13 intensity: (1:26 @0) + (7:57 @1) + (22:24 @2) + (1:07 @3) + (19 @4) 12.85 km (2:35 / km) +68m 2:31 / km
ahr:121 max:153

HFW. Uneventful. Took it very easy.
6 PM

Strength exercises 21:00 [1]

Tuesday Feb 10, 2015 #

7 AM

Bike - Road 33:54 intensity: (15 @0) + (2:26 @1) + (24:18 @2) + (6:55 @3) 12.98 km (2:37 / km) +41m 2:34 / km
ahr:130 max:142

IW. Not quite so cold this morning but legs just didn't want to wake up. Informed a driver that he had stopped in the cyclist oply box at the traffic lights, he said he hadn't seen it and thanked me for informing him (believe he was being slightly sarcastic). He, and his great big 4X4 and massive trailer, then screeched off the line and would have run me into the pavement when the road narrowed had I not been aware and slowed down. Knob.
C • strength exercises 2
5 PM

Bike - Road 30:38 intensity: (4:06 @0) + (2:29 @1) + (2:05 @2) + (14:56 @3) + (7:02 @4) 12.68 km (2:25 / km) +67m 2:21 / km
ahr:133 max:157

HFW. Passed a cyclist who was moving faster than I thought so then had to work hard to stay ahead!
6 PM

Run - Trail 1:15:40 intensity: (24 @0) + (9:31 @1) + (32:28 @2) + (27:33 @3) + (5:44 @4) 11.31 km (6:41 / km) +308m 5:53 / km
ahr:132 max:160 shoes: La Sportiva Crosslite (3)

MDC run from HQ. Small group out this evening but a very enjoyable run on yet another lovely evening. Small group meant plenty of food after! (my first attempt at carrot and sweet potato soup).
C • soup 2

Monday Feb 9, 2015 #

7 AM

Bike - Road 37:58 intensity: (2:54 @0) + (11:42 @1) + (22:47 @2) + (35 @3) 13.1 km (2:54 / km) +51m 2:51 / km
ahr:119 max:140

IW. Catastrophic mudguard failure resulting in my slowest ever time in to work. New Mudguard required :-(
6 PM

Bike - Road 33:49 intensity: (3:49 @1) + (15:00 @2) + (15:00 @3) 12.76 km (2:39 / km) +66m 2:35 / km

HFW. Stuck for ages at traffic lights, but feeling okay with little effort otherwise. Cold evening.
7 PM

Strength exercises 24:00 [1]

Sunday Feb 8, 2015 #

Note
(rest day)

Was wanting to run today but legs felt so tired yesterday (when they shouldn't have) that giving them a bit more rest seems like a good idea.

Saturday Feb 7, 2015 #

Event: Southern Champs Weekend Short Event / Championships & Interland (UKOL)
 
Event: BOK Western Night League
 
10 AM

Run - Trail 1:54:47 intensity: (15 @0) + (5:36 @1) + (35:03 @2) + (48:58 @3) + (20:05 @4) + (4:50 @5) 20.14 km (5:42 / km) +526m 5:03 / km
ahr:140 max:209 shoes: La Sportiva Crosslite (3)

Exploratory run around Cwm Bargod on my own as no one wanted to join me! Cold,cold northerly wind and frozen ground, made it all a bit hard underfoot for my liking. Legs weren't up for it either and I struggled to maintain a slow run, distance wasn't a problem but the climb wasn't enjoyed. Makings of a nice run in sunny weather with an amendable body.
10 PM

Strength exercises 4:00 [1]

Thursday Feb 5, 2015 #

7 AM

Bike - Road 30:36 intensity: (10 @0) + (2:38 @1) + (12:59 @2) + (14:14 @3) + (35 @4) 13.01 km (2:21 / km) +40m 2:19 / km
ahr:133 max:152

IW. Shifting along quite nicely for bits. Need a rest though.
5 PM

Bike - Road 31:49 intensity: (3:48 @0) + (2:16 @1) + (7:05 @2) + (17:19 @3) + (1:21 @4) 12.88 km (2:28 / km) +69m 2:24 / km
ahr:128 max:154

HFW. Had a bit of a wind behind me for a while which didn't half make me shift faster than usual. Think this is the first week that I've managed to cycle every day and not feeling too bad for it, so must be growing bike legs of some sort.

Wednesday Feb 4, 2015 #

7 AM

Bike - Road 31:40 intensity: (15 @0) + (3:07 @1) + (18:04 @2) + (9:58 @3) + (16 @4) 12.98 km (2:26 / km) +39m 2:24 / km
ahr:130 max:150

IW. Standard; cold fingers, dry and sunny morning and traffic lights getting in the way .
5 PM

Bike - Road 32:57 intensity: (1:09 @0) + (2:22 @1) + (14:47 @2) + (14:25 @3) + (14 @4) 13.19 km (2:30 / km) +85m 2:25 / km
ahr:131 max:150

HFW. Trying to get home quickly without trying hard!
6 PM

Run - Trail 1:14:40 intensity: (17 @0) + (23:07 @1) + (27:14 @2) + (15:46 @3) + (8:16 @4) 10.86 km (6:52 / km) +428m 5:45 / km
ahr:128 max:160

Another lovely evening and another enjoyable run, this time from HQ with Seamus out around Taff's Well quarry and the Garth. Feeling tired so quite happy to take it easy and chat all the way around. Took the wrong path off the Garth - should know it up there by now!

Tuesday Feb 3, 2015 #

7 AM

Bike - Road 31:18 intensity: (6 @0) + (58 @1) + (11:44 @2) + (18:30 @3) 13.11 km (2:23 / km) +41m 2:21 / km
ahr:135 max:149

IW. Had to push a bit harder to try and warm up. It worked so I was saved painful fingers once indoors. Another cold and dry morning.
5 PM

Bike - Road 33:13 intensity: (12 @0) + (5:26 @1) + (22:35 @2) + (4:37 @3) + (23 @4) 12.86 km (2:35 / km) +68m 2:31 / km
ahr:126 max:154

HFW. Talking it easy. Light most of the way home.
6 PM

Run - Trail 1:03:02 intensity: (36 @0) + (5:47 @1) + (9:37 @2) + (20:39 @3) + (26:23 @4) 8.17 km (7:43 / km) +494m 5:56 / km
ahr:141 max:163 shoes: Jalas 2012

Lovely evening run with MDC up Pen y Fan in the moonlight. Several inches of snow made the climbs hard work (once we'd left the main path which was more like the Cresta Run), a bit windy on the ridges, but just glorious to be out.
C • looks like fun. 3

Monday Feb 2, 2015 #

7 AM

Bike - Road 32:33 intensity: (21 @0) + (3:09 @1) + (22:26 @2) + (6:37 @3) 13.07 km (2:29 / km) +42m 2:27 / km
ahr:129 max:144

IW. Cold, but dry so no ice about. Fingers freezing - will keep my gloves in the house tonight rather than in the garage! New light, connection cable to battery must be .05mm different to the old one, with the result that it kept coming apart - not a problem in the morning in the light.
C • Loose connection 3
6 PM

Bike - Road 31:56 intensity: (6:58 @1) + (9:09 @2) + (15:32 @3) + (17 @4) 12.9 km (2:28 / km) +67m 2:25 / km
ahr:130 max:151

HFW. Just one freezing finger this evening. Battery connection held together with sellotape, worked a treat. A lot fewer cyclists around being 90 minutes later than usual. Pushed harder than I've done recently.
7 PM

Strength exercises 21:00 [1]

Sunday Feb 1, 2015 #

11 AM

Run - Trail warm up/down 20:19 intensity: (19 @0) + (1:26 @1) + (3:33 @2) + (7:33 @3) + (4:03 @4) + (3:25 @5) 3.17 km (6:24 / km) +42m 6:00 / km
ahr:144 max:176 shoes: Jalas 2012

Warm up trot with Mark P.
12 PM

Run - Orienteering race 1:08:41 intensity: (16 @1) + (3:02 @2) + (20:18 @3) + (44:15 @4) + (50 @5) 9.11 km (7:32 / km) +360m 6:18 / km
ahr:151 max:166 shoes: Jalas 2012

Ashley Combe, Level C Event?, Brown, 7.3km, 385m, 22 controls.

Lovely area. Awful map. Really enjoyed it. Felt Terrible. Lovely day. No luck.

Spent ages looking for loads of controls, just missing them and then not being able to see then, not helped by a real 1980's style map when everything was a sort of representation of reality, but not a very accurate one, especially contours and vegetation.

However, it's one of the nicest woods that I've been to in a while and had my legs been feeling good, I'd have loved the run. As it was I couldn't move at a respectable pace, this combined with my inability to locate controls meant that I was reduced to a plod. Very nice day for a plod it was.

Well beaten by Clive and Ben C (and others), 10 minutes plus - but I did lose 8 minutes by the time I've gotten to 7! Plus more elsewhere, so the plod can't have been too slow and if I can get my legs sorted then I think I will have some decent fitness there.

Map
1 PM

Run - Trail warm up/down 3:44 intensity: (1:32 @1) + (2:12 @2) 0.57 km (6:32 / km)
ahr:120 max:130 shoes: Jalas 2012

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