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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jan 10, 2017:

activity # timemileskm+m
  Run - Trail 5 6:30:26 35.55(10:59) 57.21(6:49) 2403
  Bike - Road10 5:39:16 80.89(4:12) 130.18(2:36) 497
  Climbing1 45:00
  Run - Intervals1 23:10 1.14(20:19) 1.84(12:37) 250
  Total16 13:17:52 117.58 189.22 3150

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Tuesday Jan 10, 2017 #

7 AM

Bike - Road 33:22 [2] 12.93 km (2:35 / km) +33m 2:33 / km

IW. Bit of a tail wind in the valley, not so much in the parks.
5 PM

Bike - Road 32:15 [2] 12.93 km (2:30 / km) +72m 2:26 / km

HFW. Still liking the new gear ratios, feels like I'm spinning away nicely for much more of the cycle. It's not any quicker though, slower if anything.
6 PM

Run - Trail 1:00:44 intensity: (19:00 @1) + (31:44 @2) + (7:00 @3) + (3:00 @4) 8.9 km (6:49 / km) +500m 5:20 / km
shoes: Salomon Fellraiser 2016

MDC run up Pen y Fan. Thankfully a very mild evening as the group was impossibly big (25?) with a huge range of abilities, so aided by poor visibility, this meant a lot of stopping and waiting, both going up and down. Also meant that I never really got going myself, though a few easy days is not a problem.

Need to find a way that ensures everyone is safe and accounted for but also that everyone does the run that they want - we tried to split into groups but it only ended up being something 21-4. How do you divide people up without both upsetting them and preventing them from doing what they want, especially when they won't make those decisions themselves? Any ideas?
C • Groups 6

Monday Jan 9, 2017 #

Note

Out of interest, in 2016 I:

Did a total of 655 sessions covering 7900 km and 121,000 m;

Cycled 352 times;

Did 9 (!) strength sessions and 5 climbs;

Did about 92,000 m of climb in about 2,800 km of mostly trail running (1600 km and 48,000 m), Orienteering (600 km and 14,000 m) and terrain running (300 km and 10,000 m).

Did 4 Hill races (60 km, 3800 m)

Ran less than 27 km (280 m) on the road...
C • 27km on road!? 4
7 AM

Bike - Road 34:56 [2] 12.98 km (2:41 / km) +44m 2:39 / km

IW. New wheel and slightly lower gearing felt amazing. Getting stuck at all the junctions and having to tighten my wheel nuts didn't.
5 PM

Bike - Road 38:41 [2] 14.12 km (2:44 / km) +72m 2:40 / km

HFW via P2C. Must have been quite wet during the day, but not now thankfully. Bike still feeling very nice, light and speedy compared to the mountain bike.

Sunday Jan 8, 2017 #

10 AM

Run - Trail 1:51:58 intensity: (11:00 @1) + (55:00 @2) + (42:00 @3) + (3:58 @4) 18.32 km (6:07 / km) +483m 5:24 / km
shoes: Salomon Fellraiser 2016

Lovely social run around the far end of the Gower with Marktwo, Alice, BenM and SamM. Looked a bit gloomy heading down but it stayed clear and even brightened up a bit. Out over the hills and back along the beach, all at a nice steady pace (which I appreciated).

Saturday Jan 7, 2017 #

9 AM

Run - Trail 2:40:50 intensity: (38:00 @1) + (1:35:00 @2) + (25:00 @3) + (2:50 @4) 22.19 km (7:15 / km) +1166m 5:44 / km
shoes: Salomon Fellraiser 2016

Run around the Raven Walk route with Oli from Cwmcarn. Actually a nice path with very little on tarmac, plenty of climb on very tired legs though. Feeling pretty finished by the end despite the very easy pace.

Friday Jan 6, 2017 #

7 AM

Bike - Road 33:02 [2] 12.91 km (2:34 / km) +32m 2:32 / km

IW. Bit warmer today and dead still.
5 PM

Bike - Road 34:29 [2] 12.9 km (2:40 / km) +56m 2:37 / km

HFW. Dirty drizzle all the way home, not nice with fat tyres and no mudguards. Still, the replacement wheel that I ordered on Wednesday night arrived!
7 PM

Climbing 45:00 [1]

At Spot with rcro and MarkP, disappointing session, the others seem to have made progress but I felt like it was my first time.

Thursday Jan 5, 2017 #

7 AM

Bike - Road 33:13 [2] 12.94 km (2:34 / km) +34m 2:32 / km

IW. Proper cold again, plenty of frost but dry enough for no ice.
5 PM

Bike - Road 32:45 [2] 12.78 km (2:34 / km) +52m 2:31 / km

HFW. Probably the coldest evening that I've cycled home in, cold hands but legs grand in shorts.
6 PM

Run - Trail warm up/down 24:46 [2] 2.94 km (8:26 / km) +224m 6:06 / km
shoes: Salomon Fellraiser 2016

Up the Garth as a warm up for hill intervals. 6 of us out on a lovely clear but very cold evening.
7 PM

Run - Intervals intervals 23:10 intensity: (10:00 @3) + (5:00 @4) + (8:10 @5) 1.84 km (12:37 / km) +250m 7:31 / km
shoes: Salomon Fellraiser 2016

Quick session on the NE side of the Garth, just the steep bit. Legs feeling awful and kept filling with lactic as soon as I wanted to get going, felt worse as the session went on and got slower on every rep. Feeling week and light headed at the end. Great to be out and the session wasn't that bad, but I didn't enjoy myself.
8 x110m with 30m climb (longer rest after the fourth).
0.45, 0.46, 0.47, 0.49, 0.49, 0.51, 0.52, 0.53.

Run - Trail warm up/down 32:08 [1] 4.86 km (6:37 / km) +30m 6:25 / km
shoes: Salomon Fellraiser 2016

Nice and easy and good length warm down. Feeling a bit better, but no more energetic, by the end.

Wednesday Jan 4, 2017 #

7 AM

Bike - Road 33:49 intensity: (25:00 @2) + (8:49 @3) 12.91 km (2:37 / km) +34m 2:35 / km

IW. Warmer this morning so back in shorts. Still feel dead slow on the MTB.
5 PM

Bike - Road 32:44 intensity: (17:00 @2) + (15:44 @3) 12.78 km (2:34 / km) +68m 2:30 / km

HFW. Nice evening, cool but not cold.

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