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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  Run - Trail 15 16:26:46 90.99(10:51) 146.43(6:44) 3709
  Bike - Road27 14:16:14 208.88(4:06) 336.16(2:33) 739
  Run - Terrain1 4:38:50 16.66(16:44) 26.81(10:24) 1501
  Run - Orienteering6 4:38:22 28.45(9:47) 45.79(6:05) 819
  Climbing1 30:00
  Walk1 18:08 0.93(19:28) 1.5(12:06) 50
  Total48 40:48:20 345.91 556.69 6818
  [1-5]48 40:22:26

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Friday May 31, 2019 #

12 PM

Run - Trail 57:25 intensity: (1:05 @0) + (16:26 @1) + (29:29 @2) + (10:15 @3) + (10 @4) 9.74 km (5:54 / km) +130m 5:32 / km
ahr:123 max:153 shoes: Salomon Fellraiser 2017 (blue)

An explore around Dyffryn to see the two dolmens that I really should have visited by now. Started badly with a field of rape seed that the farmer had left no clear way across and then a few nettles, but after that it got better. Dolmens were worth a visit, even if only to wonder how they ever moved the top stones. Legs took a while to get going, but okay by the end.

Thursday May 30, 2019 #

7 AM

Bike - Road 32:12 intensity: (29 @0) + (14:51 @1) + (15:03 @2) + (1:49 @3) 12.94 km (2:29 / km) +16m 2:28 / km
ahr:119 max:145

IW. A touch of a tailwind. Ground damp from overnight showers.
5 PM

Bike - Road 32:00 intensity: (1 @0) + (15:01 @1) + (15:14 @2) + (1:44 @3) 12.83 km (2:30 / km) +23m 2:28 / km
ahr:120 max:139

HFW. Wind had picked up to a level that was quite annoying.

Wednesday May 29, 2019 #

7 AM

Bike - Road 32:48 intensity: (31 @0) + (19:08 @1) + (13:06 @2) + (3 @3) 12.98 km (2:32 / km) +18m 2:31 / km
ahr:117 max:141

IW. Body starting to feel a bit better. Very quite on the trail.
5 PM

Bike - Road 33:51 intensity: (19 @0) + (18:37 @1) + (14:36 @2) + (19 @3) 12.82 km (2:38 / km) +39m 2:36 / km
ahr:118 max:138

HFW. Once of those rare days when I saw fewer cyclists in the evening than I did in the morning.

Tuesday May 28, 2019 #

7 AM

Bike - Road 33:24 intensity: (1:00 @0) + (23:38 @1) + (8:46 @2) 12.92 km (2:35 / km) +18m 2:34 / km
ahr:115 max:132

IW. In no rush whatsoever. Just enjoyed the sunny, but cool, morning.
7 PM

Bike - Road 35:11 intensity: (1:13 @0) + (32:52 @1) + (1:06 @2) 12.81 km (2:45 / km) +24m 2:43 / km
ahr:109 max:126

HFW. Had to work late so missed the MDC run, which was a shame as I like running in the Chepstow area. Again, in no rush.

Monday May 27, 2019 #

Note
(rest day)

Cambrian Way Relay.
Opted out of running my tarmac leg into Cardiff as the quads were quite sore enough already. Shame to miss out on the group run to the finish but it was good to be there to see everyone arrive.

What a great and tough route this is, I hope I get an opportunity to fill in some of the bits that I missed - and to actually see what the Rhinogs look like!

Sunday May 26, 2019 #

2 PM

Walk 18:08 intensity: (5:57 @0) + (11:55 @1) + (16 @2) 1.5 km (12:06 / km) +50m 10:22 / km
ahr:92 max:122 shoes: Salomon Fellraiser 2019 (aqua)

3 PM

Run - Trail 3:05:00 intensity: (1:11 @0) + (22:13 @1) + (1:48:40 @2) + (50:12 @3) + (2:13 @4) + (31 @5) 25.53 km (7:15 / km) +1012m 6:03 / km
ahr:129 max:174 shoes: Salomon Fellraiser 2019 (aqua)

Cambrain Way Relay - Black Mountians
Back with Matt for this one. After a miserable wet and windy morning I thought that I'd overdressed for this as it was baking climbing the first hill (past my FB profile pic - happy to see all in good health). Once on top it got a bit cooler and there was a bit of wind. Body pretty tired but going okay until the small climb to Waun Fach, where I had a low point.

Had a few rough km after this but got moving again after Lord Hereford's Knob and we actually managed a few km under 5 minutes (although there were downhill). Brutally steep drop off the end to the change over hammered my quads - which had been unhappy about any downhill all day.

Saturday May 25, 2019 #

Event: Spring time in Shropshire
 
6 PM

Run - Trail 3:21:45 intensity: (1:31 @0) + (52:07 @1) + (1:54:07 @2) + (30:29 @3) + (3:12 @4) + (19 @5) 25.8 km (7:49 / km) +809m 6:46 / km
ahr:125 max:171 shoes: Salomon Fellraiser 2019 (aqua)

Cambrain Way Relay - Some random hills in mid Wales.
Started with MarkP and Oli over some desolate moorland to the north of Teifi Pools - really nothing of note for miles in any direction. The lakes, when we got to them, were welcome and there was actually a lovely bridleway from them down to our finish at Strata Florida. Pace was mostly easy, which was a good thing as my legs were tired from last night.

Got to SF to meet Clare and discovered that as we were now about 90 minutes ahead of schedule, her running partner hadn't yet turned up. So bonus leg for me. Was actually quite an interesting one, again with miles of desolate open moorland - though there was a fence on this one! One quite rough summit but otherwise some nice trods. Loosing light towards the end but made it to the Phone Box in good time.

Friday May 24, 2019 #

9 PM

Run - Terrain 4:38:50 intensity: (22 @0) + (14:20 @1) + (1:11:48 @2) + (2:25:35 @3) + (43:33 @4) + (3:12 @5) 26.81 km (10:24 / km) +1501m 8:07 / km
ahr:139 max:182 shoes: Salomon Fellraiser 2019 (aqua)

Cambrian Way Relay - The Rhinogs
What a great set of hills, just a shame that we couldn't see them! Started out with Matt O'K at 10:00 and got about 30 minutes before the lights had to go on. From then on it was mostly following the dots on Matt's watch as the map was pretty unreadable in the dark.

What a brutal range of hills, so steep and stony, would love to see what they actually look like. Certainly missed some clean routes due to the darkness and had one very slow descent in a rock field when it looks like we could have missed this. Took 2:20 to do the first 10km!

Mist came down on the second half, meaning that we had to run with the lights in out hands, which was a bit of a pain as although a lot less steep, it was still quite rough and stony and getting under 7:30 for a km didn't happen very often.

Really enjoyed it though, felt so epic in the dark and mist. Wish I had taken some more food and some water though, as it was really mild and I was getting low on energy after about 2.5 hours.
C • Hard hills. 2

Thursday May 23, 2019 #

7 AM

Bike - Road 31:16 intensity: (1 @0) + (9:06 @1) + (20:27 @2) + (1:42 @3) 12.95 km (2:25 / km) +29m 2:23 / km
ahr:123 max:140

IW. Usually nice, silly and sunny morning with a bit of nip in the air. I could get used to these quite happily.
5 PM

Bike - Road 32:33 intensity: (24 @0) + (5:13 @1) + (24:59 @2) + (1:57 @3) 12.92 km (2:31 / km) +23m 2:30 / km
ahr:124 max:147

HFW. Surprisingly windy. Saw 133 cyclists, which I think is an unofficial PB. Unofficial as I took the route through Bute Park so sarcastically not consistent with my usual data...

Wednesday May 22, 2019 #

7 AM

Bike - Road 33:49 intensity: (1 @0) + (10:25 @1) + (8:30 @2) + (15 @3) + (1:27 @4) + (13:11 @5) 12.88 km (2:38 / km) +25m 2:36 / km
ahr:143 max:193

IW. Ran over a pigeon. Think I got it's wing. It flew out of undergrowth as I was passing. Stupid bird. Don't know what the story is with my HRM - maybe it was the trauma of the pigeon?
6 PM

Bike - Road 7:25 intensity: (2 @0) + (4:39 @1) + (2:16 @2) + (26 @3) + (2 @4) 2.46 km (3:01 / km)
ahr:117 max:150

Work to Bute Park.
7 PM

Run - Orienteering race 30:59 intensity: (4 @0) + (24 @1) + (1:07 @2) + (1:43 @3) + (27:36 @4) + (5 @5) 6.75 km (4:35 / km) +2m 4:35 / km
ahr:154 max:168 shoes: Asics trail (orange)

SWOC Park Series. Bute Park.
No warm up so struggled quite a bit fir the first half, started feeling a bit better after that but wasn't in a running hard mood. Seemed to go on and on, amazing how long a leg can feel when you just have to run across and empty field or along a road. Still enjoyed it and good to do a tempo paced run. So many people in the park throwing things at each other or running in circles.
8 PM

Bike - Road 29:33 intensity: (24 @0) + (23:54 @1) + (5:11 @2) + (4 @3) 11.35 km (2:36 / km) +29m 2:34 / km
ahr:115 max:141

Home from O. Legs still and not wanting to get moving. The exercise did them good. Still lots of people out enjoying the fine evening.

Tuesday May 21, 2019 #

7 AM

Bike - Road 31:33 intensity: (1 @0) + (8:07 @1) + (19:59 @2) + (3:26 @3) 12.94 km (2:26 / km) +31m 2:25 / km
ahr:126 max:145

IW. Another glorious still and sunny morning. Lights not so friendly today though.
5 PM

Bike - Road 31:45 intensity: (1 @0) + (3:36 @1) + (14:56 @2) + (11:22 @3) + (1:50 @4) 12.49 km (2:32 / km) +24m 2:31 / km
ahr:132 max:160

HFW. Headwind of course. Still sunny.
6 PM

Run - Trail 1:10:35 intensity: (22 @0) + (6:03 @1) + (24:18 @2) + (16:03 @3) + (18:46 @4) + (5:03 @5) 11.74 km (6:01 / km) +479m 5:00 / km
ahr:138 max:177 shoes: Salomon Fellraiser 2017 (blue)

MDC run from Margam. First run here in several years. Unfortunately a couple of weeks late for the bluebells and the blue pool was half empty. Also failed to record the main climb as had stopped my watch at the dam. Damn. Quite enjoyed it though, even though not feeling very strong. But a lovely evening a good company.

Monday May 20, 2019 #

7 AM

Bike - Road 29:56 intensity: (3 @0) + (9:52 @1) + (9:04 @2) + (10:31 @3) + (26 @4) 12.96 km (2:19 / km) +16m 2:18 / km
ahr:126 max:151

IW. Didn't feel like there was any wind about but was moving fairly handy. Overestimated the coolness of the morning.
6 PM

Bike - Road 32:49 intensity: (22 @0) + (4:01 @1) + (25:25 @2) + (2:56 @3) + (5 @4) 12.82 km (2:34 / km) +22m 2:32 / km
ahr:126 max:152

HFW. Definitely a bit of a headwind this evening, but there nearly always is.

Sunday May 19, 2019 #

12 PM

Run - Trail 2:59:08 intensity: (1:41 @0) + (49:05 @1) + (1:25:35 @2) + (29:21 @3) + (12:23 @4) + (1:03 @5) 27.07 km (6:37 / km) +636m 5:55 / km
ahr:127 max:179 shoes: Asics trail (orange)

Longish run in the Mendips with rcro. Not in a speedy mood so very happy with the steady pace. Nice weather for running, warmish but overcast with a few spots of rain. Saw lots of new and quite nice places. Good day out.

Saturday May 18, 2019 #

11 AM

Run - Trail warm up/down 13:37 intensity: (19 @0) + (2:49 @1) + (4:41 @2) + (5:48 @3) 2.49 km (5:28 / km) +46m 5:00 / km
ahr:128 max:148 shoes: VJ Falcons 14

Legs stiff from lack of use over the past two weeks, really needed this to get them moving.
12 PM

Run - Orienteering race 44:06 intensity: (1 @0) + (9 @1) + (1:32 @2) + (9:14 @3) + (17:48 @4) + (15:22 @5) 6.62 km (6:40 / km) +261m 5:34 / km
ahr:158 max:177 shoes: VJ Falcons 14

Sugar Loaf, SWOC Local, Blue, 5.5km, 315m, 13 controls.

Ran a bit better than I was expecting (certainly a lot better than Cwm Lickey a few weeks ago) but struggled on the hills towards the end. Planning not the most interesting but very much enjoyed the trip out and the terrain in excellent condition. Added quite a bit of distance by taking the easy around route to #2.

Friday May 17, 2019 #

Note

Work and drive home. Happy not to go out when I eventually got home.

Thursday May 16, 2019 #

3 PM

Run - Trail 1:13:38 intensity: (12 @0) + (1:34 @1) + (5:26 @2) + (53:09 @3) + (13:17 @4) 14.16 km (5:12 / km) +3m 5:12 / km
ahr:142 max:160 shoes: Asics trail (orange)

Along a bit of the coast path from Lee-on-the-Solent with an excursion inland. Dead flat. Sun out but very windy, which made the return half very easy. Took a while to get going but wasn't wanting to move at any pace.

Wednesday May 15, 2019 #

Note

In London for the day. The new GWR train seats are very uncomfortable.

Tuesday May 14, 2019 #

6 PM

Run - Trail 1:00:14 intensity: (19 @0) + (4:04 @1) + (17:53 @2) + (17:15 @3) + (15:18 @4) + (5:25 @5) 9.63 km (6:15 / km) +312m 5:23 / km
ahr:141 max:176 shoes: Salomon Fellraiser 2017 (blue)

MDC run up Cefn Manmoel just outside Tredegar. Amazing evening, sunny and reasonably warm and lovely to be in the hills. Didn't find the running very easy, not sure if that was due to either having too much time off since the IOC or not enough! New route for MDC which I really enjoyed, nice mixture of trails and hills and just about all of it grassy and runnable.

Monday May 13, 2019 #

7 AM

Bike - Road 30:45 intensity: (4:54 @1) + (5:03 @2) + (10:09 @3) + (10:39 @4) 13.01 km (2:22 / km) +75m 2:18 / km
ahr:138 max:164

IW. Moving quite well, thought I'd be a bit quicker but did get held for a long while getting on to Richmond Ave. Lovely morning.
5 PM

Bike - Road 30:59 intensity: (1 @0) + (4:11 @1) + (11:42 @2) + (15:05 @3) 12.77 km (2:26 / km) +23m 2:24 / km
ahr:132 max:148

HFW. Going okay again and still a lovely day.

Sunday May 12, 2019 #

Note

Study day. Annoyingly sunny and mild outside.

Saturday May 11, 2019 #

Note

Study day. Annoyingly sunny and mild outside.

Friday May 10, 2019 #

6 PM

Climbing 30:00 [1]

At Spot with Mark and Richard. Was rubbish.

Thursday May 9, 2019 #

7 AM

Bike - Road 33:25 intensity: (1 @0) + (27:42 @1) + (5:28 @2) + (14 @3) 13.01 km (2:34 / km) +43m 2:32 / km
ahr:115 max:140

IW. Recovery still taking its time.
6 PM

Bike - Road 34:53 intensity: (8 @0) + (29:46 @1) + (4:59 @2) 12.78 km (2:44 / km) +45m 2:41 / km
ahr:115 max:132

HFW. Bit of a headwind but otherwise a nice evening to be out.

Wednesday May 8, 2019 #

7 AM

Bike - Road 34:29 intensity: (22:02 @1) + (12:27 @2) 12.89 km (2:41 / km) +45m 2:38 / km
ahr:118 max:132

IW. Heavy drizzle in TW turned into rain about half way. Also made it past Haley Park before seeing anther cyclist (and only 4 by Western Ave), that's never happened before.
7 PM

Bike - Road 36:13 intensity: (21 @0) + (33:31 @1) + (2:15 @2) + (6 @3) 13.3 km (2:43 / km) +23m 2:42 / km
ahr:112 max:137

HFW. Lucky to have missed the afternoons rain as there was plenty of evidence that plenty of it fell. Still feeling completely wiped out from the weekend.

Tuesday May 7, 2019 #

7 AM

Bike - Road 32:58 intensity: (1 @0) + (20:48 @1) + (11:46 @2) + (23 @3) 12.95 km (2:33 / km) +19m 2:32 / km
ahr:118 max:147

IW. Very easy as feeling very tired. Not sure how I was so quick though.
5 PM

Bike - Road 31:48 intensity: (3 @0) + (27:42 @1) + (4:03 @2) 12.74 km (2:30 / km) +23m 2:28 / km
ahr:114 max:132

HFW. As per this morning, slow but quick.
6 PM

Run - Trail 26:18 intensity: (10 @0) + (12:08 @1) + (14:00 @2) 2.83 km (9:17 / km) +132m 7:32 / km
ahr:119 max:133 shoes: Salomon Fellraiser 2017 (blue)

Jog out towards The Black Cock to attempt to takes photos of the Criag yr Allt race, but unfortunately a bit gloomy this evening. Barely jogging but had a complete energy bonk at the end of this. Desperately needed food and sugar but didn't think to take anything. Pushed myself harder over the weekend that I thought.

Monday May 6, 2019 #

9 AM

Run - Trail warm up/down 17:22 intensity: (1:14 @0) + (4:06 @1) + (7:49 @2) + (3:37 @3) + (34 @4) + (2 @5) 2.69 km (6:28 / km) +22m 6:12 / km
ahr:124 max:168 shoes: VJ Supra 2018

Legs smashed, really needed quite some time to get any movement. Dooby much quicker than I was expecting so didn't have time to sort myself out properly. Was in the box in time but didn't have time to tighten and tape my shoe laces (thankfully they stayed tied) and forgot my compass.
10 AM

Run - Orienteering race 28:52 intensity: (19 @1) + (9 @2) + (3:32 @3) + (20:19 @4) + (4:33 @5) 5.43 km (5:19 / km) +91m 4:54 / km
ahr:158 max:181 shoes: VJ Supra 2018

IOC Relays, with Dooby and Boyzone, 2nd leg, 1st!

Dooby was so quick I wasn't ready for him, was in the pen and had my map, but didn't have time to tie my shoes properly. Somehow they didn't come undone. Also realised on the way to #4 that I'd left my compass in my jacket pocket... Wasn't a problem, the area was pretty straightforward - the only real time I lost was not hearing my SIAC (given to us today) beep at #2 so I went back to punch it. Just about held onto the lead which was enough for Boyzone to bring home the win (despite trying hard not to!). Not bad going for a team that qualified for the old man's class :-)

Sunday May 5, 2019 #

Event: British Orienteering Championships
 
1 PM

Run - Trail 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 Supra 2018

Quite a goof warm up and feeling quite good.

Run - 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 Supra 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=...
C • Nice going 6
3 PM

Run - Trail 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 Supra 2018

With ColmM and Boyzone, very slowly and comparing splits.

Long Distance Course 1 - Splits

Saturday May 4, 2019 #

1 PM

Run - Trail 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 Supra 2018

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

Run - 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 Supra 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

Run - Trail 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 Supra 2018

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

Middle Course 1 - Splits

Friday May 3, 2019 #

Event: Irish Orienteering Championships
 
6 PM

Run - Trail 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.

Run - 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...

Run - Trail 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.

Sprint Course 1 - Splits

Thursday May 2, 2019 #

7 AM

Bike - Road 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

Bike - Road 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, 2019 #

7 AM

Bike - Road 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

Bike - Road 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.

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