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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending May 14:

activity # timemileskm+m
  Road bike8 6:53:38 104.65(3:57) 168.42(2:27) 1313
  Trail run3 2:55:05 15.84(11:03) 25.5(6:52) 961
  Climbing1 55:00
  Orienteering1 33:10 4.73(7:01) 7.61(4:22) 75
  Total13 11:16:53 125.22 201.53 2349

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Sunday May 14 #

9 AM

Road bike 3:38:22 intensity: (30:00 @1) + (2:00:00 @2) + (1:08:22 @3) 90.28 km (2:25 / km) +1034m 2:17 / km

Time for some saddle time on my road bike so went exploring up Tredegar way, not been up the valley before. Took it nice and easy and found it easy enough for 3 hours, starting to tire after that. Did forget to take any liquid though which wasn't smart (also forgot my tools so was lucky not to have a problem). Was passed by the AJAX club ride near the start, they were loving considerably quicker than I had any interest in going!

Saturday May 13 #

6 PM

Trail run 41:37 intensity: (5:00 @2) + (25:00 @3) + (10:00 @4) + (1:37 @5) 8.01 km (5:12 / km) +227m 4:33 / km
shoes: Asics Trabuco 12 WR

Quite unmotivated after a log morning booking flights and travel arrangements, but eventually got out. Lovely and mild and I warmed into it once I got going, head feeling dead but legs quite willing, even put a bit off effort in for a few km. Lower lift Achilles didn't like that though (sore since the last interval session several weeks ago when put under pressure).

Friday May 12 #

9 AM

Trail run 1:42:23 intensity: (15:00 @1) + (55:00 @2) + (32:23 @3) 13.1 km (7:49 / km) +465m 6:38 / km
shoes: Salomon Fellraiser 2016

Exploring from Gilfach Goch with Nicky, short on time so cut the route a bit short, some interesting places if not an especially run. Legs heavy but grand at the slow pace and the rain held off until after finishing. Last nights rain resulted in wet grass but not much else.
7 PM

Climbing 55:00 [2]

Good and fun session at Spot with MarkP, Clare and Ake. Knocked a few routes off that I wasn't close to to doing last week, so please with that. Back for an Indian and cake to celebrate Clare's birthday.

Thursday May 11 #

7 AM

Road bike 30:59 intensity: (20:00 @2) + (10:59 @3) 12.98 km (2:23 / km) +30m 2:22 / km

IW. A little bit of something wet and unfamiliar in the air.
5 PM

Road bike 32:07 intensity: (20:00 @2) + (12:07 @3) 12.56 km (2:33 / km) +49m 2:30 / km

HFW. Some good downpours during the day and in the evening, but avoided then all and even managed to get the grass cut.

Wednesday May 10 #

7 AM

Road bike 31:32 [2] 13.0 km (2:26 / km) +42m 2:23 / km

IW. Felt speedy, but wasn't so much. My missed commute the other day missed the most exciting thing happen on the route for, like, ever!!! Lots of paint spilt all over the road.
5 PM

Road bike 10:00 [1] 3.01 km (3:20 / km) +26m 3:11 / km

Out to the O from work with GD44 - who was much less cautious in traffic than I was!
6 PM

Orienteering race 33:10 intensity: (2:50 @1) + (5:00 @2) + (7:00 @3) + (13:20 @4) + (5:00 @5) 7.61 km (4:22 / km) +75m 4:09 / km
shoes: Salomon Fellraiser 2016

SWOC Park O, Roath Park, 5.5km, 17 controls.

Warmest evening of the year and the park was packed, even quite a few orienteers among them. Not feeling very sprightly and missing top gear, but surprised myself with how well I did actually run (against my standards at least). Some nice bits int he park and quite a bit of road to get the distance in, but it got the legs moving and I got to explore some new bits of the area.
7 PM

Road bike 26:58 intensity: (5:00 @1) + (15:00 @2) + (6:58 @3) 10.66 km (2:32 / km) +59m 2:28 / km

Cycle home from the O. Didn't chose the best route, Bumpy roads.

Tuesday May 9 #

5 PM

Road bike 28:16 [2] 12.89 km (2:12 / km) +46m 2:09 / km

HFW. Must have been a bit of a following wind as I was flying at times. The train in this morning reminded me why I don't get the train in in the morning.
6 PM

Trail run 31:05 intensity: (20:00 @2) + (11:05 @3) 4.39 km (7:05 / km) +269m 5:25 / km
shoes: Salomon Fellraiser 2016

Up to the top of Craig yr Allt to watch the race. Got stuck behind a line of horse riders who were moving at a slow walking pace, just what is the point? Got the race delayed by 5 minutes so they could slowly walk off the route. Glorious evening and amazingly dry.

Monday May 8 #

7 AM

Road bike 35:24 [2] 13.06 km (2:43 / km) +27m 2:41 / km

IW. Lovely day. Again. Opted to be dropped off at home after a site visit for a nice long evening or recovery.

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