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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 19, 2017:

activity # timemileskm+m
  Run - Trail 6 9:32:53 46.66(12:17) 75.09(7:38) 2442
  Bike - Road7 3:17:11 48.64(4:03) 78.29(2:31) 253
  Run - Orienteering1 1:00:27 8.24(7:20) 13.26(4:34) 169
  Climbing1 45:00
  Run - Intervals1 32:07 2.84(11:18) 4.57(7:02) 258
  Total15 15:07:38 106.38 171.21 3122

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MoTuWeThFrSaSu

Sunday Feb 19, 2017 #

11 AM

Run - Trail 3:39:13 intensity: (2:00:00 @1) + (1:20:00 @2) + (19:13 @3) 21.29 km (10:18 / km) +869m 8:33 / km
shoes: Salomon Fellraiser 2016

Round the Black Mountains with MarkP, Lucy and Nicky doing some MM type training. Really enjoyable day out, felt more like a fun social run than anything else - even stopped for a picnic. Glad of the slow pace as the past few days have been hard on my legs. Nerves in my ankle were grand for about 2.5 hours but then were really painful towards the end.

Saturday Feb 18, 2017 #

3 PM

Run - Trail 1:43:14 intensity: (5:00 @1) + (30:00 @2) + (55:00 @3) + (13:14 @4) 16.76 km (6:10 / km) +705m 5:05 / km
shoes: Salomon Fellraiser 2016

Pontypridd Circular. Nearly left it too late to get a decent run in but managed in the end. Not too much tarmac but a little more than my ankle liked, so quite sore finished, otherwise a surprisingly nice route with a series of good climbs. Feeling much more lively than yesterday so kept an honest pace, but also glad that I opted out of the fell race.

Friday Feb 17, 2017 #

2 PM

Run - Trail 2:16:27 intensity: (30:00 @1) + (1:30:00 @2) + (16:27 @3) 19.54 km (6:59 / km) +330m 6:26 / km
shoes: Salomon Fellraiser 2016

Last minute run with Nicky along the Glamorgan Coast. A little wind but very mild and the sea was dead flat, even a bit of sun. Enjoyable but think that the legs are too tired to do the fell race tomorrow.
7 PM

Climbing 45:00 [1]

At Spot with MarkP, Antonio and rcro. Not real progress on last week but going okay. Frustratingly they'd changed the two routes that I failed on last week that I wanted another go at.

Thursday Feb 16, 2017 #

7 PM

Run - Trail warm up/down 18:26 intensity: (10:00 @2) + (5:00 @3) + (3:26 @4) 2.96 km (6:14 / km) +135m 5:05 / km
shoes: Salomon Fellraiser 2016

Up to the top of Fforest Fawr with Wil, John and MarkB.

Run - Intervals intervals 32:07 intensity: (5:00 @2) + (10:00 @3) + (5:00 @4) + (12:07 @5) 4.57 km (7:02 / km) +258m 5:29 / km
shoes: Salomon Fellraiser 2016

Spirals in Fforest Fawr, starting with the long climb from Castell Coch gates. Legs feeling the roads and Will in good form so was pushed hard on them all tonight (just manged to sneak ahead on them all but was made work harder than I had planned!). Dry but very slippery. 5 climbs I think.
8 PM

Run - Trail warm up/down 16:01 intensity: (10:00 @1) + (6:01 @2) 2.54 km (6:19 / km) +27m 6:00 / km
shoes: Salomon Fellraiser 2016

Back down the bike trails (slippery) and a paddle in the river.

Wednesday Feb 15, 2017 #

7 AM

Bike - Road 33:36 [2] 13.0 km (2:35 / km) +26m 2:34 / km

IW. Nothing of note to report.
6 PM

Bike - Road 22:19 intensity: (15:00 @2) + (7:19 @3) 8.76 km (2:33 / km) +19m 2:31 / km

From work to the Street O. Usual route. Bit soggy though, unwelcome. Caught and past a cyclist who then bust himself to stay on my wheel for a while, then disappeared. Said it before, but a weird breed.
7 PM

Run - Orienteering 1:00:27 intensity: (25:00 @3) + (35:27 @4) 13.26 km (4:34 / km) +169m 4:17 / km
shoes: Asics Gel GT 1120 07

SWOC Street O in Radyr, 60 minute Score.
Enjoyed this, there were a few moments when I thought my quads were stiffening up but they turned out to behave grand. Also thought that I'd messed up the route as the map covered a bigger area than last time I ran here, optimised my route after that and actually ended up with a near perfect route - dropped 4 controls (3 10 pointers and 1 20 pointer) and was 30 seconds late back. A bit more effort would have made it possible to get the last 20 pointer and another 10 pointer, but with the rain making my description sheet soggy and it then being impossible to write the answers on, that wasn't going to happen this evening.
8 PM

Bike - Road 12:20 [2] 4.78 km (2:35 / km) +31m 2:30 / km

Home from the Street O. Fortunately the battery lasted. Quite wet on the trails, rain must have been heavier than I thought.

Tuesday Feb 14, 2017 #

7 AM

Bike - Road 32:50 [2] 12.97 km (2:32 / km) +26m 2:30 / km

IW. Brisk morning with a little wind, nice, but still moving slowly.
5 PM

Bike - Road 29:52 intensity: (14:50 @2) + (15:02 @3) 12.9 km (2:19 / km) +57m 2:16 / km

HFW. Busy, left on time and was surprised by the number of cyclists. Passed them all despite still feeling slow. Wet leaving work but it got better and was grand by the time I was on the Taff Trail.
6 PM

Run - Trail 1:19:32 intensity: (20:00 @1) + (50:00 @2) + (9:32 @3) 12.01 km (6:37 / km) +376m 5:44 / km
shoes: La Sportiva Crosslite (5)

Nice and easy run from MDC HQ with quite possibly the smallest Tuesday evening group yet, just 5 of us - MDC is obviously a much more romantic club than I imagined. Low route to the Wenallt and back via the dogging car-park in Fforest Fawr (which was surprisingly popular considering the day). Very enjoyable jaunt on a misty but nice enough evening.

Monday Feb 13, 2017 #

7 AM

Bike - Road 34:30 [2] 12.98 km (2:39 / km) +34m 2:37 / km

IW. The forecast westerly wind turned out to be an easterly. Mostly not too annoying, just taking it easy to rest the legs a bit.
6 PM

Bike - Road 31:44 intensity: (16:44 @2) + (15:00 @3) 12.9 km (2:28 / km) +60m 2:24 / km

HFW. Wind still from the east. Some nice helpful bits up along the Taff but still taking it easy so time pretty slow despite the bonus push.

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