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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 30 days ending Jun 30, 2018:

activity # timemileskm+m
  Bike - Road36 22:32:51 330.89(4:05) 532.51(2:32) 2589
  Run - Trail 24 20:20:46 114.54(10:39) 184.34(6:37) 4597
  Run - Orienteering10 12:01:37 47.48(15:12) 76.42(9:27) 1946
  Bike - Mountain 1 3:37:45 40.25(5:25) 64.78(3:22) 846
  Walk4 2:35:41 15.03(10:21) 24.19(6:26) 873
  Run - Terrain2 1:45:22 9.31(11:19) 14.99(7:02) 747
  Climbing2 1:10:00
  Run - Road 1 36:05 3.8(9:30) 6.12(5:54) 195
  Adventure race1 1 2.49() 4.0()
  Total76 64:40:08 563.79 907.34 11793
  [1-5]75 62:01:50

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Saturday Jun 30, 2018 #

6 PM

Run - Trail 1:52:38 intensity: (1 @0) + (12:02 @1) + (50:51 @2) + (37:23 @3) + (12:01 @4) + (20 @5) 19.79 km (5:42 / km) +485m 5:04 / km
ahr:134 max:175 shoes: Asics trail (orange)

Left it late (study to be done) but had a lovely evening as wasn't quite as hot. Made the route up as I went along (looks like an animal!), but was only planning on 15km. Wanted to avoid overgrown tracks and as many hills as possible for an easy run. Managed that as much as possible around here.

Friday Jun 29, 2018 #

7 AM

Bike - Road 33:16 intensity: (5 @0) + (28:37 @1) + (4:34 @2) 12.96 km (2:34 / km) +52m 2:31 / km
ahr:114 max:128

IW. Strange lack on other cyclists. Or am I not the only one who desn't usually work on a Friday?
5 PM

Bike - Road 30:45 intensity: (1:17 @0) + (9:46 @1) + (17:20 @2) + (2:21 @3) + (1 @4) 12.7 km (2:25 / km) +50m 2:22 / km
ahr:120 max:150

HFW. Wind being annoying but still got moving well enough.
6 PM

Bike - Road 1:15:49 intensity: (34 @0) + (28:24 @1) + (36:53 @2) + (9:58 @3) 33.38 km (2:16 / km) +391m 2:09 / km
ahr:123 max:149

Out to Llantwit with Mark P to join Nicky, Oli and Raul for a dip in the sea. Finding it hard work to keep up with Mark (as usual). Stunning evening and the sea was lovely (fourth swim this year already!)
8 PM

Bike - Road 7:00 intensity: (23 @0) + (4:49 @1) + (1:43 @2) + (5 @3) 2.29 km (3:04 / km) +45m 2:47 / km
ahr:112 max:136

From the beach to Llantwit to buy some chips before a train ride home. What a lovely way to send an evening.

Thursday Jun 28, 2018 #

7 AM

Bike - Road 31:23 intensity: (8:00 @1) + (22:07 @2) + (1:16 @3) 12.96 km (2:25 / km) +65m 2:22 / km
ahr:125 max:139

IW. I'm not getting bored of all this sunshine yet.
6 PM

Bike - Road 36:20 intensity: (1:26 @0) + (34:08 @1) + (33 @2) + (13 @3) 12.87 km (2:49 / km) +49m 2:46 / km
ahr:104 max:140

HFW. Very easy spin. Bumped into Sexy Dave at Blackwier and stopped for a catch up.
7 PM

Run - Trail 50:33 intensity: (14 @0) + (16:14 @1) + (15:10 @2) + (13:59 @3) + (4:56 @4) 8.23 km (6:09 / km) +315m 5:09 / km
ahr:129 max:160 shoes: Asics trail (orange)

Legs very heavy but just too nice an evening not to get out and do something. Very easy loop up and over the Garth.

Wednesday Jun 27, 2018 #

7 AM

Bike - Road 32:29 intensity: (9 @0) + (16:07 @1) + (7:28 @2) + (7:51 @3) + (45 @4) + (9 @5) 12.98 km (2:30 / km) +52m 2:27 / km
ahr:124 max:186 shoes: Salomon Fellraiser 2017 (blue)

IW. Quickly caught a fat bloke in work clothes who decided he didn't like being past, so he caught me up and passed me. As expected he, slowed and caught him again. Had company at this stage and we both passed him easily, but he wasn't done and passed both of us again. Before, obviously, slowing down again... Some people are odd.
C • Fat bloke 3
5 PM

Bike - Road 31:22 intensity: (18 @0) + (15:46 @1) + (14:53 @2) + (25 @3) 12.53 km (2:30 / km) +49m 2:27 / km
ahr:118 max:138 shoes: Salomon Fellraiser 2017 (blue)

HFW. Lights were not my friend this evening, nor where they this morning. Another busy evening with heaps out enjoying the sunshine.
6 PM

Run - Trail warm up/down 2:18 intensity: (19 @0) + (1:42 @1) + (8 @2) + (6 @3) + (3 @4) 0.42 km (5:25 / km)
ahr:113 max:155 shoes: Salomon Fellraiser 2017 (blue)

Just made the start in time so not much of a warm up.

Run - Orienteering race 39:20 intensity: (20 @0) + (1:36 @1) + (5:02 @2) + (18:16 @3) + (14:06 @4) 6.0 km (6:33 / km) +18m 6:27 / km
ahr:144 max:160 shoes: Salomon Fellraiser 2017 (blue)

Kenfig Burrows. 4.9km.
Really enjoyed this as it was proper orienteering. Legs weren't quite so keen and was starting to feel the heat by the end (high 20's). Made a right cabbage of #2 (didn't see the patches of green on the map - which were white on the map...), maybe 2 minutes plus? Also didn't understand the shapes going into #3 (or see the ones hidden by the line/circle) so lost another minute there. Then sorted things out and was quite clean for the rest of it. As least as clean as you can be when there was so much undergrowth everywhere - where has this all come from??? As expected, well beaten by both Ben and Meg (and probably a few others).
7 PM

Run - Trail 50:14 intensity: (1:31 @0) + (39:47 @1) + (8:56 @2) 6.61 km (7:36 / km) +56m 7:18 / km
ahr:111 max:134 shoes: Salomon Fellraiser 2017 (blue)

Trot down to the sea for a dip with rcro. Didn't find a very nice path out but a much better choice on the way back. Sea was gorgeous - have now swum further this year that I have in any year in the past I think!

Tuesday Jun 26, 2018 #

7 AM

Bike - Road 30:49 intensity: (4:08 @1) + (22:20 @2) + (4:21 @3) 12.98 km (2:22 / km) +58m 2:19 / km
ahr:127 max:147

IW. Beautiful day. Still and warm and humming along quite nicely.
5 PM

Bike - Road 29:49 intensity: (12 @0) + (2:48 @1) + (6:42 @2) + (12:41 @3) + (7:26 @4) 12.67 km (2:21 / km) +49m 2:19 / km
ahr:138 max:159

HFW. Short route across town as late from work yet still saw a record number of cyclists (114 I think). Moving quite well at times but got caught on a few lights and lots of slowing down to get past people. Quite some evening.
6 PM

Run - Trail 57:31 intensity: (19:28 @2) + (20:22 @3) + (14:37 @4) + (3:04 @5) 9.8 km (5:52 / km) +375m 4:56 / km
ahr:138 max:176 shoes: Asics trail (orange)

MDC run from Bedwas around the Guto Nyth Bran route. Killer climb up the road at the start before time to warm up into it, slow here but able to push quite hard after that - but feeling a bit weak at the same time. Impossible not to enjoy running in near perfect conditions - warm but not hot enough to be unpleasant. Managed to avoid the Fal curry this year!

Monday Jun 25, 2018 #

11 AM

Walk 1:06:46 intensity: (58:36 @1) + (6:06 @2) + (2:04 @3) 9.13 km (7:19 / km) +197m 6:36 / km
ahr:89 max:145 shoes: Asics Trabuco 12 WR

2.5 hours exploring Worms Head. Been wanting to get out here for a while and great to do it on such a lovely day. Some jogging between some scrambling and seal watching.
4 PM

Run - Trail 37:47 intensity: (44 @0) + (16:23 @1) + (12:48 @2) + (4:47 @3) + (3:01 @4) + (4 @5) 4.2 km (9:00 / km) +208m 7:13 / km
ahr:116 max:167 shoes: Asics Trabuco 12 WR

Along the coast from Worms Head having fun on the cliffs and promontories. Some really nice places around here. Stopped for a dip in the sea, which was lovely and warm.
5 PM

Run - Trail 23:13 intensity: (56 @0) + (13:18 @1) + (8:44 @2) + (15 @3) 3.25 km (7:09 / km) +95m 6:14 / km
ahr:116 max:136 shoes: Asics Trabuco 12 WR

Back from the swim, didn't have a map so followed random footpaths until the road was found. Glad I took today off in lieu of working on Saturday. It felt like a proper summer holiday day!

Sunday Jun 24, 2018 #

1 AM

Run - Trail warm up/down 18:19 intensity: (8:06 @1) + (8:08 @2) + (1:59 @3) + (6 @4) 2.37 km (7:43 / km) +46m 7:02 / km
ahr:122 max:164 shoes: VJ Supra 14

Wake up jog, also trying to loose my shoes which had dried hard and there is no moisture in these woods to soften them. Timed the warm up well, only had a couple of minutes waiting before Andy appeared after great running by both him and Jegor.

Run - Orienteering race 1:12:45 intensity: (1 @0) + (46 @1) + (7:24 @2) + (42:13 @3) + (21:53 @4) + (28 @5) 12.13 km (6:00 / km) +220m 5:30 / km
ahr:145 max:174 shoes: VJ Supra 14

Harvester Relays, Tilgate, Leg 3,9.2km, 130m, 26 controls.
Expecting this to be a little tricky in the dark due to number of paths, and it was. Didn't have any problems with the paths but did have plenty for the few bits that I left them. One sizable error (2 minutes at #4 where I attacked from a junction too early) but otherwise loads of 30 second ones when I got to the middle of the circle and couldn't see either the feature of the control (maybe 6-7of these plus a a 1 minute one at the penultimate control). Wouldn't have have had as many of these had there been reflectors on the controls... Spent most of the course (on the bone dry and rock hard) paths - ran 3km further than the course distance!

Excellent running from the rest of the team (and no mis-punches) saw FVO being the fastest team at the Harvester for the 5th year in a row!

Saturday Jun 23, 2018 #

6 PM

Run - Trail 31:45 intensity: (18 @0) + (7:11 @1) + (19:06 @2) + (4:57 @3) + (13 @4) 5.91 km (5:22 / km) +128m 4:51 / km
ahr:126 max:152 shoes: Asics trail (orange)

Down south for a site visit so squeezed a quick run in before heading off to the Harvester. Just cruising but the legs felt wonderfully light. Hope they feel like this at 2am tomorrow morning!

Friday Jun 22, 2018 #

7 AM

Bike - Road 30:36 intensity: (8:32 @1) + (13:34 @2) + (8:30 @3) 13.0 km (2:21 / km) +49m 2:19 / km
ahr:127 max:149

IW. It was promised to be a bit nippy this morning, it was slightly but not enough to warrant the extra layer that I put on.
5 PM

Bike - Road 32:25 intensity: (28 @0) + (23:44 @1) + (8:07 @2) + (6 @3) 12.97 km (2:30 / km) +49m 2:27 / km
ahr:115 max:146

HFW. Lots of people out enjoying the sunshine. Think I saw a record number of cyclists for an evening commute, but an awful lot of them were sitting down.
7 PM

Climbing 40:00 [1]

About an hour at Spot with Mark. Much improved strength over last week and was able to try some harder routes, but ran out of energy quite quickly.

Thursday Jun 21, 2018 #

5 PM

Run - Trail 2:01:34 intensity: (24:48 @0) + (1:06:15 @1) + (21:11 @2) + (5:20 @3) + (3:46 @4) + (14 @5) 12.02 km (10:07 / km) +494m 8:23 / km
ahr:107 max:172 shoes: Salomon Fellraiser 2017 (blue)

Run with Nicky from Torpantau, around the plateau and over to Fan-y-Big. Lovely day, so clear and plenty warm (out of the wind at least). Very easy pace as I was wanting an easy day and it was Nicky's first proper trip after hurting her ankle (again).
8 PM

Walk 59:20 intensity: (10:23 @1) + (43:04 @2) + (5:33 @3) + (20 @4) 12.02 km (4:56 / km) +491m 4:06 / km
ahr:106 max:156 shoes: Salomon Fellraiser 2017 (blue)

Walk up Pen-y-Fan to watch the sun set, not as busy as I was expecting but still maybe a couple of hundred around and about. Lovely clear evening but the wind on the summit was cold. Nice clear sunset but not enough clouds to give good colour. Made it back down without needing a torch. Took two hours.

Wednesday Jun 20, 2018 #

7 AM

Bike - Road 30:37 intensity: (17 @0) + (9:40 @1) + (18:31 @2) + (2:09 @3) 13.0 km (2:21 / km) +33m 2:20 / km
ahr:123 max:140

IW. Must have had a bit of a tail wind as moving faster than my body felt like it should be able to this morning.
5 PM

Bike - Road 7:14 intensity: (29 @0) + (3:17 @1) + (3:28 @2) 2.55 km (2:50 / km) +3m 2:49 / km
ahr:116 max:127

Work to O.
6 PM

Run - Trail 15:27 intensity: (19 @0) + (10 @1) + (1:42 @2) + (11:59 @3) + (1:17 @4) 3.32 km (4:39 / km) +5m 4:37 / km
ahr:137 max:153 shoes: Asics trail (orange)

Warm up along the river, nice to run parts of my old commuting route.

Run - Orienteering 31:27 intensity: (6 @0) + (21 @1) + (10 @2) + (1:57 @3) + (27:09 @4) + (1:44 @5) 7.37 km (4:16 / km) +3m 4:15 / km
ahr:157 max:174 shoes: Asics trail (orange)

SWOC Park Series, Bute Park, 6.0km.
Course was as interesting as the area allowed, but still lots of running across big fast grassy areas. Didn't have the endurance to keep a respectable pace through all the course, but it was a good work out and I enjoyed it.
7 PM

Bike - Road 29:05 intensity: (8:09 @1) + (20:28 @2) + (28 @3) 11.33 km (2:34 / km) +49m 2:31 / km
ahr:122 max:137

HFO. Legs pretty tired but amazing how much easier it is to cycle when properly warmed up.

Tuesday Jun 19, 2018 #

7 AM

Bike - Road 34:19 intensity: (2:21 @0) + (26:52 @1) + (5:06 @2) 12.57 km (2:44 / km) +22m 2:42 / km
ahr:111 max:130

IW. Didn't time the hop right to mount the kerb where the bridge is shut. Didn't hit it very hard but it went straight down. 10 minutes late into work.
4 PM

Bike - Road 34:06 intensity: (56 @0) + (19:47 @1) + (13:23 @2) 12.62 km (2:42 / km) +50m 2:39 / km
ahr:117 max:131

HFW. Think the students must be finished as oddly quite cycling across town. From then on it was just a really annoying headwind.
6 PM

Run - Trail 1:26:57 intensity: (5:32 @0) + (15:46 @1) + (25:38 @2) + (29:57 @3) + (9:13 @4) + (51 @5) 12.9 km (6:44 / km) +376m 5:53 / km
ahr:129 max:177 shoes: Salomon Fellraiser 2018 (blk)

MDC run arounf the pontneddfechan waterfalls. Misty, dull and damp made for not as an enjoyable run as last years sunshine, but always enjoy the trails here. Surprised at how (relatively) good my legs were feeling, though energy levels were low (need to eat more in the afternoon on Tuesdays I think!). Big crowd out and we got well split up (including loosing Penny almost straight away - oops!). Quick jump in the river at the end to wash off - actually much warmer than i was expecting.

Monday Jun 18, 2018 #

7 AM

Bike - Road 30:00 intensity: (1:37 @1) + (23:05 @2) + (5:18 @3) 13.12 km (2:17 / km) +55m 2:14 / km
ahr:128 max:142

IW. On the road bike to allow for a longer ride home. Slow to get moving but so much smoother than the SS once up to speed.
6 PM

Bike - Road 2:41:18 intensity: (58 @0) + (59:05 @1) + (1:25:52 @2) + (15:09 @3) + (14 @4) 65.25 km (2:28 / km) +486m 2:23 / km
ahr:122 max:154

HFW via Newport, Crosskeys and Nelson. Following wind on the levels made it an easy start, (despite this I was still nearly 11 minutes down on the fastest Strava split for the 1km there!). Some numpty engineer had made a mess of the round-about in Newport and there was a 'no bikes' sign on it, so had to take the very inconvenient pedestrian route all the way around the outside. Then I think I fond the steepest hill in Newport!

The section up to Crosskeys really dragged and I was starting to think that I was being a bit overambitious (and getting hungry). However, once on the railway line cycle path the wind died down and I was able to trundle along. Nice to have such a long stretch without cars. Getting tired (and even more hungry) by the time I got home.
C • Redbrook Road... 1

Sunday Jun 17, 2018 #

Event: Long Score Event 5 - MTBO Score
 
9 AM

Run - Trail 2:13:35 intensity: (4:24 @0) + (1:17:14 @1) + (45:36 @2) + (4:08 @3) + (2:13 @4) 17.52 km (7:37 / km) +567m 6:34 / km
ahr:117 max:158 shoes: Salomon Fellraiser 2017 (blue)

Run with rcro in the hills around Porth and Ponty. Headed out early to avoid the rain, but it didn't quite work. Turned out to be a really nice route with lots of grassy single track. Easy pace and constant damp meant I was starting to get a bit cold by the end. Summer seems to be on a wee break.

Saturday Jun 16, 2018 #

8 AM

Run - Trail warm up/down 21:19 intensity: (17 @0) + (1:14 @1) + (12:15 @2) + (7:33 @3) 3.85 km (5:32 / km) +27m 5:21 / km
ahr:130 max:147 shoes: Asics trail (orange)

Got to Coleford nice and early so managed to get a decent warm-up done. Needed at this time in the morning.
9 AM

Run - Trail race 19:15 [5] 5.0 km (3:51 / km) +25m 3:45 / km
shoes: Asics trail (orange)

First ever 5km! Obviously therefore my first parkrun as well. Unfortunately, due to ineptitude on my behalf, I immediately deleted my GPS and therefore have no record of it...

The route was lovely, woodland trails through beech trees, winding along and pretty flat, and also very dry underfoot. There for rcro's birthday, so though it would be rude to beat him, so sat in behind (plus I know he runs about the same speed as me on flat terrain, he knew the route and he paces himself well).

First km was fast (3.58), but then it got a a bit twister and hilly (4.12) before opening out again (3.50), Richard pushed on a bit here and gained a few metres, but caught them as soon as we got back into the twisty section again (4.10). Was then expecting a harder last km but the finish appeared 300m early (according to my watch) so didn't even have a chance to put a bit of a sprint in! Plenty of cake after :-)
11 AM

Run - Trail 1:14:16 intensity: (55 @0) + (28:48 @1) + (38:50 @2) + (5:43 @3) 11.1 km (6:42 / km) +262m 5:59 / km
ahr:121 max:144 shoes: Asics trail (orange)

After a snake hunt with rcro and MarkP (saw one tiny adder), heaed out for a run around the forest with rcro. Started out back to the snake spot where we saw two adders basking on wooden planks, by far the best view I've ever had of one.

Run was a nice slow and social trot around the southern part of the forest. Feeling grand but we were taking it easy. Started to rain at the end so opted out of another snake hunting trip.

Friday Jun 15, 2018 #

5 PM

Run - Trail 2:33:56 intensity: (1:38 @0) + (44:57 @1) + (1:35:46 @2) + (9:17 @3) + (2:18 @4) 24.36 km (6:19 / km) +250m 6:01 / km
ahr:123 max:163 shoes: Salomon Fellraiser 2017 (blue)

Looking for an east run after the elgs grumbling the past few days so opted to tick off the coast path through Barry. That bit was desperately dull, made Port Talbot almost look pretty. Other bits were a bit more of an adventure with lots of unused footpaths, nettles and more nettles. On the plus side I was feeling a whole lot better and had no problem plugging away.

Thursday Jun 14, 2018 #

6 PM

Run - Road 36:05 intensity: (12 @0) + (3:02 @1) + (16:53 @2) + (15:25 @3) + (33 @4) 6.12 km (5:54 / km) +195m 5:05 / km
ahr:132 max:156 shoes: Asics trail (orange)

Mostly road but with a bit of trails to get out to Spot. Legs were completely dead to start but felt a bit better once warmed up and going downhill... Absolutely stunning evening.
7 PM

Climbing 30:00 [1]

An hour a Spot with Mark P. Quite a few nice new routes but not going very well (and my fingers nails were so long they were getting in the way!).
8 PM

Run - Trail 42:46 intensity: (15 @0) + (8:12 @1) + (18:15 @2) + (15:56 @3) + (8 @4) 7.08 km (6:02 / km) +155m 5:27 / km
ahr:129 max:155 shoes: Asics trail (orange)

Back from Spot. Again took a while to warm up and get moving. Detour up to the spur on Craig-yr-Allt to watch the sun go down - struggled with the climb.

Wednesday Jun 13, 2018 #

7 AM

Bike - Road 30:52 intensity: (13 @0) + (22:43 @1) + (4:40 @2) + (3:15 @3) + (1 @4) 12.99 km (2:23 / km) +48m 2:20 / km
ahr:116 max:150

IW. Actually going okay.
5 PM

Bike - Road 32:19 intensity: (9:59 @1) + (22:20 @2) 12.57 km (2:34 / km) +49m 2:31 / km
ahr:122 max:133

HFW. Surprisingly strong head wind. Barely saw more cyclists than this morning (that doesn't happen vary often)
6 PM

Run - Trail warm up/down 7:39 intensity: (4:40 @2) + (2:53 @3) + (6 @4) 1.33 km (5:45 / km) +11m 5:31 / km
ahr:133 max:150 shoes: Jalas 2012

Difficulty getting moving - last night was harder on the body that I thought, obviously not quite right yet.
7 PM

Run - Orienteering race 54:27 intensity: (52 @1) + (3:46 @2) + (17:12 @3) + (32:05 @4) + (32 @5) 8.45 km (6:26 / km) +352m 5:20 / km
ahr:149 max:173 shoes: Jalas 2012

SWOC 60min Score on the Blorange. Mass start (sort of), started last but when I looked up everyone had gone the opposite way to what I wanted, so spent the first half on my own. legs really not happy so just plodded at a steady pace. Reckoned that it was easy enough to clear, and so it proved, even when taking a sub-optimal route choice to avoid the bracken. Wind runining what would have otherwise been another lovely evening.

Tuesday Jun 12, 2018 #

7 AM

Bike - Road 32:42 intensity: (1:20 @0) + (15:28 @1) + (15:17 @2) + (37 @3) 13.0 km (2:31 / km) +34m 2:29 / km
ahr:119 max:139

IW. Hiked up my saddle by about 7mm yesterday, amazing how different a bike feels after what looks like a minor adjustment.
5 PM

Bike - Road 29:07 intensity: (37 @0) + (2:03 @1) + (7:28 @2) + (16:15 @3) + (2:44 @4) 12.73 km (2:17 / km) +50m 2:15 / km
ahr:136 max:160

HFW. In a bit of a rush to meet others for the MDC run, very sticky when arrived home.
6 PM

Run - Trail 1:09:02 intensity: (1:06 @0) + (17:50 @1) + (19:35 @2) + (21:29 @3) + (7:54 @4) + (1:08 @5) 10.06 km (6:52 / km) +421m 5:40 / km
ahr:130 max:167 shoes: Salomon Fellraiser 2018 (blk)

MDC run from Pen-rhys. Not a particularly warm evening but ever so mild. Chest still not completely clear of the cold so taking it easy. Bit of a gamble this route as I didn't reccy it at all, but turned out to be a really nice run - will include it again but maybe a bit earlier in the year.

Monday Jun 11, 2018 #

7 AM

Bike - Road 32:38 intensity: (39 @0) + (13:38 @1) + (18:21 @2) 12.95 km (2:31 / km) +43m 2:29 / km
ahr:119 max:131

IW. Lovely mild morning and surprisingly few cyclists out. Traffic lights were in a bad mood.
7 PM

Bike - Road 1:03:38 intensity: (1:41 @0) + (19:05 @1) + (31:52 @2) + (9:13 @3) + (1:47 @4) 26.24 km (2:25 / km) +169m 2:21 / km
ahr:123 max:153

HFW with an extra loop because it was such a lovely evening. Would have been nice to head for the hills but not on option on the single-speed. Far too many flies.

Sunday Jun 10, 2018 #

7 PM

Bike - Road 1:17:21 intensity: (27:15 @0) + (47:55 @1) + (2:11 @2) 24.71 km (3:08 / km) +91m 3:04 / km
ahr:97 max:128 (sick)

In to town for an easy cycle around the bay with Nicky. Lovely evening to be out enjoying the weather.
9 PM

Bike - Road 52:09 intensity: (15:17 @0) + (32:12 @1) + (4:38 @2) + (2 @3) 16.71 km (3:07 / km) +51m 3:04 / km
ahr:101 max:136 (sick)

Home from the bay. Lovely evening. so still and mild, made the bike just want to glide. Lots of bats. Almost ran over a hedgehog.

Saturday Jun 9, 2018 #

Event: Midsummer on Gower weekend - Open Event
 
12 PM

Bike - Mountain 3:37:45 intensity: (7:27 @0) + (2:56:41 @1) + (33:30 @2) + (7 @3) 64.78 km (3:22 / km) +846m 3:09 / km
ahr:109 max:138 (sick)

Very easy ride exploring NCR47 and NCR881. Done bits of the former but none of the latter. Very enjoyable cycle and nice to be able to do just about all of it off roads - definitely a mountain bike needed on places. Changed the dolly wheels in my derailer - who'd have guessed that after 17 years that there were worn out? Also need new big chain ring, chain and bottom bracket :-(

Friday Jun 8, 2018 #

Event: Midsummer on Gower Weekend - SBOC Local Event (Summer League 2)
 
7 AM

Bike - Road 34:27 intensity: (29:40 @1) + (4:47 @2) 12.96 km (2:40 / km) +52m 2:36 / km
ahr:114 max:127 (sick)

IW. Not a great nights sleep with the cold, accompanied by the usual weird dreams I get when in such a condition. Taking it nice and easy (almost actually rained last night as well). Cold progressing nicely and quickly.
4 PM

Bike - Road 34:20 intensity: (1:55 @0) + (31:29 @1) + (56 @2) 12.96 km (2:39 / km) +48m 2:36 / km
ahr:106 max:126 (sick)

HFW. About as slow as I could go. Cold improving but energy levels way down so not going to be any O for me tonight or tomorrow.

Thursday Jun 7, 2018 #

7 AM

Bike - Road 30:45 intensity: (2:52 @1) + (23:18 @2) + (3:58 @3) + (37 @4) 12.99 km (2:22 / km) +45m 2:20 / km
ahr:128 max:156 (sick)

HFW. Had planned on climbing but my nose has been dropping all afternoon and I didn't think it a good idea to drip all over the climbing wall.
5 PM

Bike - Road 33:35 intensity: (1:00 @0) + (25:36 @1) + (5:56 @2) + (1:03 @3) 12.94 km (2:36 / km) +49m 2:33 / km
ahr:111 max:142

IW. Cool again but nice for cycling.

Wednesday Jun 6, 2018 #

7 AM

Bike - Road 34:24 intensity: (8 @0) + (25:37 @1) + (8:39 @2) 12.98 km (2:39 / km) +48m 2:36 / km
ahr:116 max:130

IW. Another easy morning cruise.
5 PM

Bike - Road 8:07 intensity: (25 @0) + (3:55 @1) + (3:47 @2) 2.69 km (3:01 / km) +14m 2:56 / km
ahr:113 max:133

Out to Roath Park from work. Glorious evening.
6 PM

Run - Trail warm up/down 14:25 intensity: (5 @0) + (28 @1) + (2:32 @2) + (11:20 @3) 3.09 km (4:40 / km) +13m 4:34 / km
ahr:136 max:147 shoes: Asics trail (orange)

Easy around the lake to warm up and get the running legs on.

Run - Orienteering race 28:26 intensity: (26 @1) + (21 @2) + (1:02 @3) + (23:58 @4) + (2:39 @5) 6.56 km (4:20 / km) +61m 4:09 / km
ahr:158 max:173 shoes: Asics trail (orange)

SWOC Park Series on Roath Park. Straightforward course and running as fast as I could comfortably, but don't have much more in me than this. Enjoyed being out on such a lovely evening. Legs felt fine, as they did yesterday, so clearly I wasn't able to get much out of them with my quads tightening in the soft ground on the weekend.
7 PM

Bike - Road 35:01 intensity: (1:06 @0) + (27:55 @1) + (5:30 @2) + (30 @3) 12.81 km (2:44 / km) +50m 2:41 / km
ahr:113 max:145

HFO. So. Many. Flies.

Tuesday Jun 5, 2018 #

7 AM

Bike - Road 32:46 intensity: (1 @0) + (23:51 @1) + (8:54 @2) 12.96 km (2:32 / km) +42m 2:29 / km
ahr:115 max:130

IW. Almost sunny but surprisingly cool. Taking it very easy.
4 PM

Bike - Road 29:58 intensity: (31 @0) + (4:13 @1) + (17:40 @2) + (7:11 @3) + (23 @4) 12.61 km (2:23 / km) +50m 2:20 / km
ahr:128 max:153

HFW. Got a nice draft of a big lad from Blackweir undil the hill in Tongwynlais (where he inexplicably slowed).
6 PM

Run - Terrain 1:19:11 intensity: (43 @0) + (11:12 @1) + (21:28 @2) + (23:47 @3) + (15:52 @4) + (6:09 @5) 12.75 km (6:13 / km) +418m 5:20 / km
ahr:138 max:174 shoes: Salomon Fellraiser 2018 (blk)

MDC run around Mynydd Bedwellte. Not expecting much from this but actually really enjoyed it. Lovely evening, a bit of high cloud kept the sun away but it was great running conditions. Felt pretty good on the climbs and put a good effort in on the last one.

Monday Jun 4, 2018 #

9 AM

Run - Trail warm up/down 19:34 intensity: (24 @0) + (6:20 @1) + (7:15 @2) + (4:41 @3) + (45 @4) + (9 @5) 2.65 km (7:24 / km) +41m 6:52 / km
ahr:125 max:169 shoes: VJ Supra 2018

Run - Orienteering race 1:05:28 intensity: (3 @0) + (18 @1) + (1:08 @2) + (16:43 @3) + (42:56 @4) + (4:20 @5) 9.55 km (6:52 / km) +197m 6:13 / km
ahr:153 max:182 shoes: VJ Supra 2018

Shamrock O-Ringen, Day 3, Tir na Spideoge.
Did I enjoy this! so great to be running at home when the terrain was in excellent condition and the sun was out. Had forgotten how much I like running here, though it wasn't as difficult as I was expecting - 10k maps or am I better than I used to be? Nothing much in the way of mistakes but my quads were a major handicap, preventing me getting anything like the best out f my legs. Hope that I don't have to wait so many years before I race here again (Don't think I've done a competitive race here since the JHI in '91...).
7 PM

Adventure race 1 [0] 4.0 km ( / km)
ahr:69 max:98

A bit of fun on the boat (moving much quicker than I was expecting)

1 - Splits

Sunday Jun 3, 2018 #

10 AM

Walk 17:59 intensity: (1 @0) + (9:20 @1) + (7:13 @2) + (1:25 @3) 1.04 km (17:15 / km) +181m 9:14 / km
ahr:117 max:142

Up to the start to take a notice up about a wrong description. Hill not half so bad when you haven't already spent 3 hours on the mountain, done a run and carrying a load of controls and canes.
11 AM

Walk 11:36 intensity: (5:53 @0) + (5:16 @1) + (27 @2) 2.0 km (5:48 / km) +4m 5:44 / km
ahr:63 max:126

Back down the hill. Nice in the sunshine.

Saturday Jun 2, 2018 #

Event: Shamrock O-Ringen
 
1 PM

Run - Terrain warm up/down 26:11 intensity: (3:31 @0) + (4:06 @1) + (11:24 @2) + (4:12 @3) + (2:58 @4) 2.24 km (11:42 / km) +329m 6:44 / km
ahr:122 max:163 shoes: VJ Supra 2018

Tough warm up. Had to walk a bit in the rough terrain.
2 PM

Run - Orienteering race 42:11 intensity: (18 @1) + (25 @2) + (11:37 @3) + (29:44 @4) + (7 @5) 6.87 km (6:08 / km) +195m 5:22 / km
ahr:153 max:166 shoes: VJ Supra 2018

Shamrock O-Ringen Day 1. As expected, Bernard had removed most of the detail from the map so the orienteering was very straightforward. Terrain was in fabulous condition, the sun was out, and I really enjoyed it. Just like IOC, my quads really didn't like the soft ground so I never got moving. But just great to be orienteering in this terrain again.
3 PM

Run - Trail warm up/down 17:28 intensity: (4:50 @0) + (1:24 @1) + (3:02 @2) + (6:20 @3) + (1:52 @4) 1.45 km (12:05 / km)
ahr:119 max:157 shoes: VJ Supra 2018

Easy down the hill chatting with Dooby.

Friday Jun 1, 2018 #

Event: Pre-Shamrock Urban Sprint-O, Killarney
 
10 AM

Run - Trail 39:15 intensity: (20 @1) + (10:58 @2) + (10:25 @3) + (17:27 @4) + (5 @5) 8.05 km (4:53 / km) +242m 4:14 / km
ahr:144 max:167 shoes: Asics trail (orange)

Wee run on forest roads at the county bounds with Robrunner. New 5km PB according to my watch. Nice to run somewhere new but not all that exciting.
12 PM

Run - Orienteering 2:50:20 intensity: (17:58 @0) + (1:59:08 @1) + (30:52 @2) + (2:19 @3) + (3 @4) 8.65 km (19:42 / km) +379m 16:10 / km
ahr:107 max:155 shoes: VJ Supra 2018

Hanging controls. Mountain in amazing condition; grass just startig to grow and very dry.
3 PM

Run - Orienteering 31:16 intensity: (21 @0) + (22:18 @1) + (6:46 @2) + (46 @3) + (59 @4) + (6 @5) 1.71 km (18:18 / km) +70m 15:11 / km
ahr:114 max:167 shoes: VJ Supra 2018

Second loop hanging controls while waiting for Sharon and Ted to come back. Very hot and thirsty.
4 PM

Run - Orienteering 3:05:57 intensity: (11:04 @0) + (2:06:16 @1) + (37:46 @2) + (10:05 @3) + (45 @4) + (1 @5) 9.13 km (20:22 / km) +451m 16:20 / km
ahr:111 max:166 shoes: VJ Supra 2018

Hanging the last bunch of controls. Completely knackered and dehydrated by the end. Glad to be done and thankful that it didn't rain all day. Think (hope) that everyone is going to enjoy this (once they get to the start...)

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