Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending May 25, 2017:

activity	#	time	miles		km		+m
Bike - Road	12	7:34:53	111.93	(4:04)	180.13	(2:32)	1061
Run - Trail	5	5:49:37	32.72	(10:41)	52.66	(6:38)	1542
Run - Orienteering	3	2:10:39	16.15	(8:05)	25.99	(5:02)	488
Climbing	1	45:00
Run - Terrain	2	18:04	1.44	(12:31)	2.32	(7:47)	20
Total	20	16:38:13	162.24		261.1		3111
[1-5]	20	16:20:13

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Thursday May 25, 2017 #

7 AM

Bike - Road 31:41 12.93 km (2:27 / km) +30m 2:25 / km

IW. Stunning morning, happy to be cycling. Saw quite a few others doing the same.

5 PM

Bike - Road 29:43 12.65 km (2:21 / km) +57m 2:18 / km

HFW. New evening PB of 101 cyclists, thought I was going to smash the old record of 97 when I hit that with 4km still to go, but no.

6 PM

Run - Trail 1:04:45 10.13 km (6:24 / km) +349m 5:27 / km
shoes: Salomon Fellraiser 2016

A loop around Senghenydd with Will. Wanted to be on the open hills in the lovely warm sunshine. Struggled to get moving and kept it to a plod, but really enjoyed being out.

Wednesday May 24, 2017 #

Event: Cardiff Park Series 2 & World Orienteering Day event

7 AM

Bike - Road 32:59 13.04 km (2:32 / km) +30m 2:30 / km

IW. Sunny and warm. A fly the size of a seagull flew straight into my eye.

5 PM

Bike - Road 10:18 3.49 km (2:57 / km) +6m 2:55 / km

Over to the Pontcanna for the orienteering. Traffic mental bad - worse than if it was wet.

Run - Trail warm up/down 8:03 [2] 1.65 km (4:53 / km) +10m 4:44 / km
shoes: Asics Trabuco 12 WR

Trot around Llandaf Fields to warm up. Not sure a black t-shirt was the right option for this heat.

6 PM

Run - Orienteering race 30:24 7.07 km (4:18 / km) +14m 4:15 / km
shoes: Asics Trabuco 12 WR

Cardiff Park Series, Race 2. Pontcanna and Llandaf Fields.
Tried quite hard but body just wouldn't move any quicker, but wouldn't be surprised if I've set a 5km PB in here... Spent a while looking for a flag in bushes on a fence (#9 I think?) and a few other wobbles as the map was rather overly simplified in places, also avoiding the other various activities going on. Good fun though and the higher than usual intensity did me good (even if it and the hot weather nearly had the better of me).

C • 9 3

7 PM

Bike - Road 29:19 10.85 km (2:42 / km) +68m 2:37 / km

Home. Slowly, legs not responding. So, so many flies. Way to many.

Tuesday May 23, 2017 #

7 AM

Bike - Road 32:43 13.02 km (2:31 / km) +30m 2:29 / km

IW. Thick mist about, not raining but got plenty damp. Oddly saw a record number of cyclists for the morning ride (63).

5 PM

Bike - Road 31:52 12.57 km (2:32 / km) +46m 2:29 / km

HFW. Still not moving very well but a bit more life than yesterday in the legs. 73 cyclists in the sun this evening.

6 PM

Run - Trail 1:07:30 11.36 km (5:56 / km) +391m 5:04 / km
shoes: Salomon Fellraiser 2016

MDC run from Cefncoed. Huge numbers out tonight, 22 of us, ended up splitting into three groups! Together to the first hill (Morlais castle and crypt) and then split on the run along the gorge. Body woke up a bit once moving and was pleased the way in responded to the long gradual climb up the golf course hill. Going to keep this run in the calendar for next year.

Monday May 22, 2017 #

7 AM

Bike - Road 33:56 13.0 km (2:37 / km) +25m 2:35 / km

IW. Proper summer morning - dead calm and sunny.

5 PM

Bike - Road 48:27 15.56 km (3:07 / km) +70m 3:03 / km

HFW via P2C. Legs tired so pace was very easy. Lots of time waiting as lights crossing town.

Sunday May 21, 2017 #

9 AM

Run - Terrain warm up/down 13:11 [2] 1.82 km (7:16 / km) +20m 6:53 / km
shoes: Asics Gel GT 1120 07

Warm up along the beach with rcro to find somewhere to avoid paying 20p.

Run - Orienteering race 48:36 10.02 km (4:51 / km) +142m 4:32 / km
shoes: Asics Gel GT 1120 07

Tenby Urban Race.
Lovely town and a cracking day and good fun to explore. Planning didn't provide a lot of route choices and there was a fair bit to get the distance in, but there were some cool spots as well. Legs were slow (as expected in a race like this) but also went the wrong way (twice at the same junction) and overshot another (hidden behind a car), probably about 2 minutes all in (a lot in an urban race). Another good and well drawn map by Ben as well. Great weekend in fact - only downside was Emit (and the hopeless website).

3 PM

Run - Trail 3:15:00 27.17 km (7:11 / km) +688m 6:22 / km
shoes: Asics Gel GT 1120 07

Run along the Pembrokeshire Coast Path with Nicky and Lucy. Amazing afternoon, really warm and the sky and the sea were blue. Stopped half way for a dip in the sea at Freshwater East (cold but very enjoyable). Legs were spent and could only just match the pace of the girls. Going to have to come back down here and explore a bit more. Excellent food in the pub after but never got an ice-cream.

Saturday May 20, 2017 #

Event: UK Urban Event & 2017 Welsh League Event

12 PM

Run - Trail warm up/down 14:19 2.35 km (6:06 / km) +104m 4:59 / km
shoes: VJ Falcons 2017

Extended warm up - saw two tractors.

Run - Orienteering race 51:39 8.89 km (5:48 / km) +332m 4:54 / km
shoes: VJ Falcons 2017

Walsh Weekend, Brown,
Last orienteered here in 1994 so knew exactly what to expect... Actually it was as fast and open as I remembered and for the most part the navigation wasn't very challenging. Bit slow to get moving but running okay by about half way. A couple of small misses (#4 and the last control) enough not to beat Peter B (which would have been nice!) but couldn't have got anywhere near Ben's time, which was very impressive (again).

1 PM

Run - Terrain warm up/down 4:53 [1] 0.51 km (9:37 / km)
shoes: VJ Falcons 2017

Back to download from the finish - wonder why we didn't use the nice runable bit of wood down the slope to finish?

4 PM

Bike - Road 2:29:55 64.03 km (2:20 / km) +674m 2:13 / km

Lovely evening so it would have rude not to go exploring (not that I had much else to do). Sort of followed the coast but could hardly ever see it. Nasty headwind for the first 100 minutes or so but knew the way back was going to be easier. Getting tired after two hours and suffering from not hydrating enough after orienteering this morning.

Friday May 19, 2017 #

6 PM

Bike - Road 12:00 [1] 4.5 km (2:40 / km) +15m 2:37 / km

Up to Spot. Lots and lots of flies. Didn't find any that tasted any good.

7 PM

Climbing 45:00 [2]

At a very empty Spot n my own. The lack of company meant I wore myself out quicker. Not particularly successful in climbing terms but felt good having done it.

8 PM

Bike - Road 12:00 [1] 4.5 km (2:40 / km) +10m 2:38 / km

Home from Spot. Sun going down, lovely evening.

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