Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending May 24, 2018:

activity	#	time	miles		km		+m
Bike - Road	9	7:08:35	99.83	(4:18)	160.67	(2:40)	1549
Run - Trail	4	5:55:00	33.33	(10:39)	53.64	(6:37)	1490
Run - Orienteering	1	33:17	4.09	(8:08)	6.59	(5:03)	103
Climbing	1	30:00
Total	14	14:06:52	137.26		220.9		3142

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Thursday May 24, 2018 #

7 AM

Bike - Road 34:06 12.95 km (2:38 / km) +42m 2:35 / km

IW. Getting a bit fed up with the wind, it seems to specialise in working against me when the weather is good.

5 PM

Bike - Road 33:23 12.73 km (2:37 / km) +59m 2:34 / km

HFW. From observations I had identified three categories of drivers which are the worst in giving cyclists (or at least me) space:
White van drivers
Very old blokes
Young ladies in posing cars (minis etc.)

Wednesday May 23, 2018 #

Event: SOS Summer Series 1

7 AM

Bike - Road 32:02 [2] 12.96 km (2:28 / km) +41m 2:26 / km

IW. Yet more sun (and the usual morning headwind).

5 PM

Bike - Road 33:00 [2] 10.52 km (3:08 / km) +42m 3:04 / km

HFW. Had sen police officers at Radyr weir the last two evenings and wondered why they were about. This evening I found out why. Local teenagers have taken to jumping off the roof of the storage shed into the channel to the hydro turbine. Probably not all that bright a thing to do and also probably not considered when the risk assessment was done.

6 PM

Run - Trail warm up/down 12:00 2.05 km (5:51 / km) +30m 5:27 / km
shoes: Salomon Fellraiser 2017 (blue)

Still shuffle to get the body moving, feeling much better for having done this.

Run - Orienteering race 33:17 6.59 km (5:03 / km) +103m 4:41 / km
shoes: Salomon Fellraiser 2017 (blue)

Porthkerry SWOC Park Series.
Thought I was going to suffer a lot on this but actually quite enjoyed it, hills were a struggle though. Also made a 5 minute parallel error... Had given up assuming the control was missing and was heading to the next one, until I found a later control on the way there... Partly due to the map being very out-of-date, but still pretty useless on my behalf. Lovely and warm evening.

Tuesday May 22, 2018 #

7 AM

Bike - Road 31:01 [2] 12.92 km (2:24 / km) +48m 2:21 / km

IW. Busy this morning, but sun was out (as was the traditional headwind).

5 PM

Bike - Road 30:03 12.86 km (2:20 / km) +59m 2:17 / km

HFW. Charged by both a dog and a white van driver. The owner of the the former should have known better whereas the latter just a knob and assumed he had priority over cyclists.

6 PM

Run - Trail 1:08:00 11.23 km (6:03 / km) +443m 5:03 / km
shoes: Salomon Fellraiser 2018 (blk)

MDC run up Machen from Sirhowy. Not one of my top routes (scheduled thinking I may be on holiday this week - wish I was!) but really enjoyed the run. Gorgeous evening. Only one group which meant that there was a LOT of waiting, but it did turn it into more of a fartlek session and had 5-6 good efforts thrown in.

Monday May 21, 2018 #

7 AM

Bike - Road 32:43 [2] 12.98 km (2:31 / km) +42m 2:29 / km

IW. Surface repairs on the lane down to Iron Bridge finished, big improvement.

5 PM

Bike - Road 33:19 [2] 12.93 km (2:35 / km) +61m 2:31 / km

HFW. Stopped to people watch for a while at Blackwier as it was such a lovely evening. Loads out enjoying the lovely mild evening - saw a PB of 118 cyclists (though I don't know if this can be ratified as I took a slightly different route and split the trip...)

Sunday May 20, 2018 #

5 PM

Run - Trail 50:00 8.01 km (6:14 / km) +254m 5:23 / km
shoes: Asics trail (orange)

Very enjoyable evening trot with MarkP up Craig-ye-Allt. Lovely evening and day and so nice to be out. Body still in recovery mode.

Saturday May 19, 2018 #

Event: Mynydd y Gaer

10 AM

Bike - Road 2:48:58 59.81 km (2:50 / km) +1155m 2:35 / km

Another enjoyable day in the sunshine, this time on the road bike with MarkP. Out Llanwonno direction (bastard climb out of Ponty), over Penrhys and down the other side (and then back up to Penrhys to look for Mr P who'd taken the wrong turning...) and finally back via Tonyrefail and Beddau (where my chain broke). Tired legs on the hills but generally so much easier on the body than running (but not the back).

Friday May 18, 2018 #

10 AM

Run - Trail 3:45:00 32.34 km (6:57 / km) +763m 6:13 / km
ahr:129 max:161 shoes: Salomon Fellraiser 2017 (blue)

Very nice long and slow run with Rcro from The Mumbles out towards Oxwich and back along the coast. Lovely day and the beaches virtually empty. Got most of the tarmac out of the way at the start and then had a lovely run through the wild garlic filled Bishopston Valley. Got to the turn around point by Threecliff Bay quicker than expected (where some engineering skills were required to divert a stream on the beach). Nice section after that but as we neared The Mumbles the track before more surfaced and my right quad didn't like that. Very nice day out and another 20km of the coast path ticked off.

7 PM

Climbing 30:00 [1]

At Spot with Mark. Had the place to ourselves,not that that was much good when we were both quite useless. Had to give up after an hour.

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