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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 25, 2018:

activity # timemileskm+m
  Bike - Road8 4:26:12 63.89(4:10) 102.82(2:35) 372
  Run - Orienteering3 3:30:21 23.73(8:52) 38.19(5:30) 503
  Run - Trail 6 2:41:11 14.75(10:56) 23.74(6:47) 517
  Climbing1 45:00
  Total18 11:22:44 102.37 164.75 1392

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MoTuWeThFrSaSu

Sunday Feb 25, 2018 #

Event: BNC Weekend National Event (UKOL) and Welsh League
 
10 AM

Run - Trail warm up/down 17:30 [2] 2.5 km (7:00 / km) +15m 6:48 / km
shoes: Jalas 2010

Forgot to put my watch on this morning. Feels very odd without it.
11 AM

Run - Orienteering race 1:07:06 [4] 12.2 km (5:30 / km) +210m 5:04 / km
shoes: Jalas 2010

Pembrey, WOA League, Black, M21L, 10.2km, 210m, 25 Controls.
Haven't been here for a long time, and after that experience it will be a long time before I go back. So sad to what was such a nice forest reduced to a massive bramble patch, even the areas that were still indicated as runnable forest were covered in low brambles.

To avoid some brambles the planner had taken us around the country park and into some very featureless dunes, none of which was too my liking. Lots and lots of dead track running which my legs just weren't interested in. Tried to go straight on one leg towards the end, but not such a good idea.
12 PM

Run - Trail warm up/down 7:30 [1] 0.8 km (9:22 / km)
shoes: Jalas 2010

Finish to download. Wee blister on the back of my let foot. Quads not in a good mood.

Saturday Feb 24, 2018 #

Event: British Night Championships (UKOL)
 
7 PM

Run - Trail warm up/down 11:32 [2] 1.65 km (6:59 / km) +32m 6:22 / km
shoes: VJ Falcons 2017

With Bradc, timing well to avoid waiting at the start for long in the very cool wind.
8 PM

Run - Orienteering race 1:23:22 [4] 13.29 km (6:16 / km) +153m 5:56 / km
shoes: Salomon Fellraiser 2017 (blue)

BOC Night, Merthyr Mawr, M21E, 11.1km
This was a good area for a night race and it was a lovely clear evening (if slightly nippy). Enjoyed being out, but unfortunately the course had a lot of long legs, which resulted in a lot of path running, and next to no short technical ones.

On my own for pretty much the whole course. Felt reasonably good at the start but apparently that was because I was running so slow - although I was a couple of minutes up on Nick by #5 (where Ben caught him). One big banana and a few small wobbles in circles were most of the time I lost, maybe 2.5 minutes all in?

Got caught by Ben, Nick and then GG late in the course, but didn't have the strength with moaning quads on the steep up and downs to contemplate trying to stay with them. Surprised to finish 6th which what felt like a very slow run, but I was also a long way behind GG (20 odd minutes).
9 PM

Run - Trail warm up/down 12:45 [1] 1.91 km (6:40 / km) +15m 6:25 / km
shoes: VJ Falcons 2017

With BenM and GG. Struggling to keep up...

Friday Feb 23, 2018 #

12 PM

Run - Trail 45:09 [2] 5.3 km (8:31 / km) +92m 7:51 / km
shoes: Salomon Fellraiser 2017 (blue)

An explore of Coed Trecastell, was planning on a longer loop but got stuck (nearly literally) in the woods. One lovely bit of wood (which i didn't go in) and a lot of brambles (which i coudln't get out of). Despite the sun, not a good day to be in shorts.

Thursday Feb 22, 2018 #

Event: After Dark 5
 
7 AM

Bike - Road 33:51 [2] 12.97 km (2:37 / km) +37m 2:34 / km

IW. Getting nippy again. Body really not up for this this morning.
5 PM

Bike - Road 32:37 [2] 12.62 km (2:35 / km) +65m 2:31 / km

HFW. One short speedy bit otherwise just chugging.
7 PM

Run - Orienteering race 59:53 intensity: (5:00 @2) + (35:00 @3) + (19:53 @4) 12.7 km (4:43 / km) +140m 4:28 / km
shoes: Asics trail (orange)

SWOC street O around Thornhill. Took it steady as not wanting to ruin my legs. Lovely crisp evening and really enjoyed it. Also a difficult course to chose a good route and was not possible to clear, but think I got it about right.

Wednesday Feb 21, 2018 #

7 AM

Bike - Road 33:47 [2] 12.99 km (2:36 / km) +29m 2:34 / km

IW. Hadn't realised it was half-term, was wondering why it's been so quite on the roads this week.
5 PM

Bike - Road 33:52 [2] 12.85 km (2:38 / km) +70m 2:34 / km

HFW. Left a bit late but still made it home in the light. Yes.
7 PM

Climbing 45:00 [1]

An hour and a half at Spot with Mark. Started quite slowly with not much success, but after changing rooms things got much better and ended up with the best session for a while.

Tuesday Feb 20, 2018 #

7 AM

Bike - Road 30:33 [2] 12.99 km (2:21 / km) +27m 2:20 / km

IW. Lovely sunny morning. Traffic lights were even kind.
5 PM

Bike - Road 33:00 [2] 12.77 km (2:35 / km) +45m 2:32 / km

HFW. Puncture #*%$*. Think it was connected to the last one when I got a bit gash in my tyre which may have cut the wires in the carcass. At least it was light and dry and I made it home just in time to get to the MDC run.
6 PM

Run - Trail 1:06:45 intensity: (5:00 @1) + (20:00 @2) + (35:00 @3) + (6:45 @4) 11.58 km (5:46 / km) +363m 4:59 / km
shoes: Salomon Fellraiser 2017 (blue)

MDc run around Pant-y-Wal. Lovely clear evening but a mighty cool breeze. 11 in the the group but a decent pace and stops weren't very long. Enjoyed it much more than I expected. Good feed after.

Monday Feb 19, 2018 #

7 AM

Bike - Road 33:51 [2] 12.95 km (2:37 / km) +30m 2:35 / km

IW. So mild, way overdressed in shorts, t-shirt and heavy jacket. No punctures...
7 PM

Bike - Road 34:41 [2] 12.68 km (2:44 / km) +69m 2:40 / km

HFW. Wondering if my recent tight quads have any connection to the new bike? Not been pushing hard but have been particularly slow since getting it.

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