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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Oct 1, 2018:

activity # timemileskm+m
  Run - Trail 4 2:35:54 15.28(10:12) 24.59(6:20) 556
  Bike - Road4 2:09:27 32.06(4:02) 51.6(2:31) 200
  Run - Orienteering2 1:32:36 9.16(10:06) 14.75(6:17) 265
  Total9 6:17:57 56.51(6:41) 90.94(4:09) 1021
  [1-5]9 6:14:44

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Monday Oct 1, 2018 #

7 AM

Bike - Road 30:44 intensity: (1:35 @0) + (13:08 @1) + (15:03 @2) + (58 @3) 13.04 km (2:21 / km) +42m 2:19 / km
ahr:117 max:138

IW. Lovely, but cool morning. Saw no cyclists until after Radyr, which is unusual. Quads not great but behaving better than yesterday.
5 PM

Bike - Road 33:30 intensity: (8:26 @1) + (25:00 @2) + (4 @3) 12.81 km (2:37 / km) +65m 2:33 / km
ahr:122 max:135

HFW. Still cool, surprisingly so for the time of day, also an annoying headwind.

Sunday Sep 30, 2018 #

10 AM

Run - Trail warm up/down 18:16 intensity: (4:26 @1) + (8:22 @2) + (5:28 @3) 2.65 km (6:53 / km) +1m 6:52 / km
ahr:109 max:149 shoes: VJ Supra 2018

Trying to get my quads working, helped a bit but not a lot. Quite a long wait before I got to run as well.
11 AM

Run - Orienteering 32:52 intensity: (18 @0) + (17:52 @1) + (8:31 @2) + (23 @3) + (5:06 @4) + (42 @5) 5.52 km (5:57 / km) +52m 5:41 / km
ahr:122 max:167 shoes: VJ Supra 2018

VHI Relays, Clydach Terrace, 4.7km, 18 controls.
Much like yesterday, everything was good apart from the quads, although it wasn't quite a s noticeable today as there wasn't much rough or steep bits. Still well down on pace though and have finished the weekend with fresh legs (quads aside)!

New map was great (thanks Ben) although I think the course could have made a bit more use of the area. Unfortunately my second leg had a nightmare and I was sent off a little behind a Welsh team and Robrunner, both of who I saw along the way. Nobody else to chase and no mistakes. Enjoyed it and look forward to running here with good legs.

Saturday Sep 29, 2018 #

Event: VHI Pwll Du / Clydach Terrace
 
9 AM

Run - Trail warm up/down 13:28 intensity: (3 @0) + (1:02 @1) + (6:01 @2) + (5:59 @3) + (23 @4) 2.06 km (6:33 / km) +79m 5:30 / km
ahr:132 max:161 shoes: VJ Supra 14

To the start. Quads very tight.

Run - Orienteering 59:44 intensity: (3 @0) + (17 @1) + (17 @2) + (2:29 @3) + (47:32 @4) + (9:06 @5) 9.23 km (6:29 / km) +213m 5:48 / km
ahr:159 max:178 shoes: VJ Supra 14

VHI, Pwll Du,7.7km, 340m, 24 controls
Cracking day, good area, good competition and a decent course. But the quads would not join the fun and ended up really not enjoying the run very much because of them. Tight from the start and then they just gave up, meaning I had no strength, so struggled going up hill and in rough terrain, the bits I usually enjoy the most. Struggled around slowly by keeping to the areas of best running. Disappointed but also surprised not to be much further down. Looking forward to getting my exam out of the way so I can change my focus to sorting my legs out!

Friday Sep 28, 2018 #

Note
(rest day)

No time for exercises today, study course followed by a delayed flight meant bed at 2:00am.

Thursday Sep 27, 2018 #

6 PM

Run - Trail 52:51 intensity: (2:52 @1) + (9:48 @2) + (24:44 @3) + (15:20 @4) + (7 @5) 9.9 km (5:20 / km) +97m 5:05 / km
ahr:141 max:165 shoes: Asics Gel GT 1120 07

Needed to get out after a day in the books. Not explore Glasgow before the railway stations and city centre before so was nice to have a poke around. Stunning evening and some lovely sights along the way, also some real areas of contrast. Far too many posing joggers along the river front and in the park.

Wednesday Sep 26, 2018 #

Note
(rest day)

Straight from work to the airport to the hotel for bed at 1:30am after a being messed up by the bus, security, delayed flight, dinner and another bus...

Tuesday Sep 25, 2018 #

7 AM

Bike - Road 33:43 intensity: (1 @0) + (11:46 @1) + (20:43 @2) + (1:00 @3) + (13 @4) 13.0 km (2:36 / km) +43m 2:33 / km
ahr:122 max:159

IW. Another cool one and another day I wished I'd dug out the full finger gloves. Body a bit more responsive than yesterday.
5 PM

Bike - Road 31:30 intensity: (53 @0) + (4:36 @1) + (19:45 @2) + (6:16 @3) 12.75 km (2:28 / km) +50m 2:25 / km
ahr:126 max:145

HFW. Glorious evening and plenty of folks out.
6 PM

Run - Trail 1:11:19 intensity: (20 @0) + (11:42 @1) + (36:07 @2) + (15:56 @3) + (7:14 @4) 9.98 km (7:09 / km) +379m 6:00 / km
ahr:130 max:161 shoes: Salomon Fellraiser 2017 (blue)

MDC run around Clydach Gorge and up onto the hill. Funky closed railway tunnel the highlight of the first bit, which was otherwise a little dull. Little bit rough after crossing the road but worth it for a lovely descent back down to the pub. Lovely sunset followed by the reddest full moon that I have ever seen. Topped off with surprisingly nice food and extra chips.

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