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Training Log Archive: Magic

In the 7 days ending May 3, 2019:

activity # timemileskm+m
  Bike - Road8 4:18:45 64.2(4:02) 103.32(2:30) 197
  Run - Trail 4 2:31:30 14.93(10:09) 24.03(6:18) 543
  Adventure race1 2:05:04 12.06(10:22) 19.41(6:27) 654
  Run - Orienteering1 13:47 1.67(8:16) 2.68(5:08) 14
  Total12 9:09:06 92.86(5:55) 149.44(3:40) 1408
  [1-5]12 9:05:19

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SaSuMoTuWeThFr

Friday May 3, 2019 #

Event: Irish Orienteering Championships
 
6 PM

Run - Trail warm up/down 12:28 intensity: (1 @0) + (20 @1) + (3:25 @2) + (2:44 @3) + (5:58 @4) 2.33 km (5:22 / km) +4m 5:19 / km
ahr:137 max:164 shoes: Salomon Fellraiser 2019 (aqua)

Warm up trot around the estate. Lovely day and some nice trails. A bit tired from the 5am start.

Run - Orienteering race 13:47 intensity: (1 @0) + (25 @1) + (3 @2) + (1:18 @3) + (11:17 @4) + (43 @5) 2.68 km (5:08 / km) +14m 5:00 / km
ahr:156 max:168 shoes: Salomon Fellraiser 2019 (aqua)

IOC Sprint, Florence Court, 2.7km, 60m, 18 controls.
Very enjoyable course around the estate house and gardens with bushes, buildings and bridges to contend with. Lack of sprint practice evident in my inability to plan ahead at all but wasn't taking it seriously enough to be bothered by that. Having said that, I did run a bit harder than I usually do at these races, but I was still dead slow. Quads weren't all that happy which was a bit disappointing, but hopefully they'll respond better in a longer race. No real mistakes but a few wrong route choices and quite a bit of hesitating - also didn't have SIAC so that probably cost 30-40 seconds.

Not sure the scale of the map was correct, even with lops of loops around buildings and bushes I ran less than the distance of the course...

Run - Trail warm up/down 8:17 intensity: (1 @0) + (19 @3) + (7:57 @4) 1.33 km (6:15 / km) +7m 6:05 / km
ahr:156 max:162 shoes: Salomon Fellraiser 2019 (aqua)

Warm down with Dooby and Andrew. Don't know why my hear rate was so high for this, we ere only trotting.

Sprint Course 1 - Splits

Thursday May 2, 2019 #

7 AM

Bike - Road 30:15 intensity: (22 @0) + (3:37 @1) + (13:33 @2) + (12:43 @3) 12.97 km (2:20 / km) +13m 2:19 / km
ahr:130 max:147

IW. Lovely still morning though cool and overcast. Moving quite well.
5 PM

Bike - Road 34:02 intensity: (13 @0) + (6:57 @1) + (24:21 @2) + (2:31 @3) 12.94 km (2:38 / km) +48m 2:35 / km
ahr:125 max:141

HFW. Head wind all the way and lights grumpy as well. In no rush though.

Wednesday May 1, 2019 #

7 AM

Bike - Road 34:20 intensity: (1:01 @0) + (12:20 @1) + (20:59 @2) 12.96 km (2:39 / km) +11m 2:38 / km
ahr:118 max:131

IW. Headwind. Nearly taken out by a white van man opening his door without looking.
5 PM

Bike - Road 32:02 intensity: (52 @0) + (3:41 @1) + (24:38 @2) + (2:51 @3) 12.76 km (2:31 / km) +34m 2:29 / km
ahr:124 max:145

HFW. Headwind. In no hurry.

Tuesday Apr 30, 2019 #

7 AM

Bike - Road 32:58 intensity: (33 @0) + (3:21 @1) + (25:27 @2) + (3:37 @3) 12.98 km (2:32 / km) +20m 2:31 / km
ahr:126 max:148

IW. Slight headwind most of the way. Nicer morning than yesterday but not as busy.
5 PM

Bike - Road 29:53 intensity: (6 @0) + (1:28 @1) + (8:35 @2) + (18:19 @3) + (1:25 @4) 12.89 km (2:19 / km) +24m 2:18 / km
ahr:136 max:159

HFW. We're back at that time of year when the wind blows the wrong way both in the morning and in the evening. Tried harder than I was expecting though.
6 PM

Run - Trail 36:18 intensity: (19:08 @2) + (14:38 @3) + (2:32 @4) 5.2 km (6:59 / km) +271m 5:32 / km
ahr:98 max:159 shoes: Salomon Fellraiser 2017 (blue)

Run up the Garth to support the MDC runners on the Pentyrch race. Legs really heavy and slow to get moving, but they eventually got there. Nice evening for spectating, but happy enough not to be racing (again).

Monday Apr 29, 2019 #

7 AM

Bike - Road 34:09 intensity: (18:52 @1) + (14:39 @2) + (38 @3) 13.0 km (2:38 / km) +21m 2:36 / km
ahr:119 max:137

IW. Colder than expecting and a bit damp, surprisingly busy though (good to see a decent number of kids cycling to school).
5 PM

Bike - Road 31:06 intensity: (15 @0) + (6:12 @1) + (13:52 @2) + (10:23 @3) + (24 @4) 12.83 km (2:25 / km) +26m 2:24 / km
ahr:129 max:157

HFW. Moving surprisingly well. Unexpected bonus.

Sunday Apr 28, 2019 #

10 AM

Adventure race race 2:05:04 intensity: (1 @0) + (1:12 @1) + (1:28 @2) + (17:23 @3) + (1:37:15 @4) + (7:45 @5) 19.41 km (6:27 / km) +654m 5:31 / km
ahr:155 max:181 shoes: VJ Falcons 14

South Wales Mountain Trail. Really enjoyed this as it was all terrain running but not too rough. Didn't run hard but kept a good pace. Thankful that there weren't any big climbs so it wasn't actually too physically tough. Ran well for about 100 minutes, so shape actually much better than I though it was. Quads also behaving reasonably well, but again thankful for no bit drops. Overall a very enjoyable day out in pretty good conditions. 30 second overshoot at #2 was the only real time loss. Hope the event is run again.
https://www.ngoc.routegadget.co.uk/rg2/#127

Run - Trail warm up/down 16:30 intensity: (2 @0) + (1:31 @1) + (8:04 @2) + (6:49 @3) + (4 @4) 2.63 km (6:17 / km) +67m 5:34 / km
ahr:131 max:150 shoes: VJ Falcons 14

Loop around the forest track at Storey Arms with Matt to warm up. Belly a bit full but legs not as bad as yesterday.

Saturday Apr 27, 2019 #

10 AM

Run - Trail 1:17:57 intensity: (19 @0) + (6:17 @1) + (45:28 @2) + (23:03 @3) + (2:50 @4) 12.55 km (6:13 / km) +194m 5:46 / km
ahr:131 max:160 shoes: Salomon Fellraiser 2017 (blue)

Magical Forest loop from Henol Woods with Oliie and Martyn. Mostly lacking forest, but nice to be somewhere a bit different and in at least a bit of shelter from Hannah. Legs were completely unresponsive so didn't actually enjoy the running part. Woods much better than I recall them being, so will have to go and have a better explore sometime to see if there is enough there to make them worth mapping.

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