Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 30 days ending Apr 30, 2020:

activity	#	time	miles		km		+m
Run - Trail	20	26:05:13	158.5	(9:52)	255.09	(6:08)	6766
Circuits	11	5:16:06	4.4		7.09
Pilates	4	3:40:36	0.82	(4:28:21)	1.32	(2:46:45)
Bike - Gravel	1	3:11:38	26.48	(7:14)	42.62	(4:30)	982
Bike - Static	1	45:17
Run - Road	1	35:06	4.51	(7:47)	7.26	(4:50)	103
Total	38	39:33:56	194.72		313.37		7851
[1-5]	38	33:37:14

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Thursday Apr 30, 2020 #

11 AM

Circuits 29:25 0.68 km (43:35 / km)
ahr:89 max:162

20 Minute work out with Joe. Clicked on the wrong video and was wondering why he was topless and called himself a prat! Again, spent a lot of the session doing my own exercises, but got a good core workout out of it.

Wednesday Apr 29, 2020 #

5 PM

Run - Trail 1:00:43 7.34 km (8:16 / km) +205m 7:16 / km
ahr:133 max:148 shoes: Salomon Fellraiser 20 (orange)

Again, not much on the mood for running, but did feel better. Although this was more of a bimble, Showing Cara Coed y Bedw and Garth Quarry while also taking lots of photos of the bluebells and wild garlic. Love the woods at this time of year.

Tuesday Apr 28, 2020 #

11 AM

Circuits 28:31 1.09 km (26:14 / km)
ahr:90 max:144

PE with Joe. Substituting a lot of the dynamic ones and doing more core instead. Bit of a random session today.

6 PM

Run - Trail 35:06 5.55 km (6:20 / km) +179m 5:27 / km
ahr:139 max:164 shoes: Salomon Fellraiser 20 (orange)

Did not have the motivation today, don't know why, maybe the fact that it was wet? Didn't feel great even after a good rest.

Monday Apr 27, 2020 #

11 AM

Circuits 29:43 0.85 km (35:10 / km)
ahr:85 max:119

PE with Joe. Didn't follow at lot of the exercises as too much stuff I didn't want to do. Gave the core a reasonable workout though.

6 PM

Pilates 48:56 0.3 km (2:41:30 / km)
ahr:75 max:129

FVO Pilates. Another good and fun session and more good workout for the core. Still can't do the torpedo ones - hip is too bony and mat to thin I think!

C • Double..... 2

Sunday Apr 26, 2020 #

Note
(rest day)

Wasn't planning on a second rest day today, but it's the way things worked out. Legs should feel great when back running!

Saturday Apr 25, 2020 #

Note
(rest day)

Yesterday turned out not to be an easy day on the body, so making sure that today is.

Friday Apr 24, 2020 #

11 AM

Bike - Gravel 3:11:38 42.62 km (4:30 / km) +982m 4:02 / km
ahr:127 max:160

This was supposed to give the legs a bit of a rest, but with steep hills and hot weather, not sure that that worked so well. But was a good loop and aside from a bit of the hill out of Machen, was all cyclable on the gravel bike. Descent of Machen a bit stony to be enjoyable though.

Thursday Apr 23, 2020 #

4 PM

Run - Trail 1:25:20 14.24 km (6:00 / km) +345m 5:21 / km
ahr:143 max:163 shoes: Asics Adventurer (Blue)

Loop to the north of the Garth with Martyn to explore a few new rights of way and take the unofficial route up the north-west side of the Garth. Thought the legs would be up for it, but not so much, but maybe they didn't like the heat either. Properly warm, as in over 20! Really struggled on the climb, but thankfully Martyn did as well.

Wednesday Apr 22, 2020 #

5 PM

Run - Trail 1:03:27 11.02 km (5:45 / km) +316m 5:02 / km
ahr:138 max:169 shoes: Asics Adventurer (Blue)

Again, taking ages to get the body warmed up and moving - it takes longer and longer as I get older and older! Another glorious day to be out so forced myself up CyA to enjoy the view. Surprised to have it to myself - in fact, aside from Caerphilly Mtn, didn't see many - maybe people have had enough of their daily exercise?

Tuesday Apr 21, 2020 #

11 AM

Circuits 27:57 0.93 km (29:59 / km)
ahr:84 max:125

Mid morning PE session with Joe. Cut out the springy exercises to try and give my calfs a rest, but quads got a good workout. Not sure how that will make my legs feel later.

6 PM

Run - Trail 1:06:28 11.76 km (5:39 / km) +220m 5:10 / km
ahr:136 max:163 shoes: Asics Adventurer (Blue)

Loop towards Morgantown, on which I bumped into Martyn, so joined briefly. Trails lovely and dry and not many people out considering how nice the weather was. Took ages to get going and kept it steady.

Monday Apr 20, 2020 #

6 PM

Pilates 1:11:47 0.42 km (2:49:18 / km)
ahr:57 max:99

Stiff after yesterday, especially the right hip, so an easy day with just the online FVO Pilates session for exercise. Flexibility not improving yet!

Sunday Apr 19, 2020 #

2 PM

Run - Trail 2:54:02 28.05 km (6:12 / km) +736m 5:29 / km
ahr:139 max:168 shoes: Asics Adventurer (Blue)

With Martyn out east, first visiting the two northern trigs and then a loop around Rudry Mountain. Body very slow to get going but chugging okay after about 30 minutes and still chugging okay at the end. Lovely day.

Saturday Apr 18, 2020 #

6 PM

Run - Road 35:06 7.26 km (4:50 / km) +103m 4:31 / km
ahr:137 max:164 shoes: Asics Adventurer (Blue)

Although several km were on gravel, it was basically a road run. Wanting an easy day without too much climb. Actually feeling okay on the easy bits. Overcast and cool, but dry.

Friday Apr 17, 2020 #

6 PM

Run - Trail 1:05:02 10.55 km (6:10 / km) +302m 5:24 / km
ahr:136 max:164 shoes: Salomon Fellraiser 20 (orange)

Novel, rain! First time I've been out in any since before going to Norway (5 weeks ago). Wasn't really rain though, just a heavy mist, which looked wet but actually wasn't. Didn't even get wet feet. Another easy one, short loop taking in a bit of an explore of the quarry above Forest Ganol.

Thursday Apr 16, 2020 #

11 AM

Circuits 25:02 0.88 km (28:37 / km)
ahr:83 max:126

PE with Joe. Took the dynamic / bouncy ones easy, enjoyed the core oriented first half.

6 PM

Run - Trail 1:04:44 11.2 km (5:47 / km) +226m 5:15 / km
ahr:136 max:152 shoes: Asics Adventurer (Blue)

Continuing with an easy week as the legs still not fresh. Up to Pentyrch to explore the southern part as I never quite get it right when I cut across.

Wednesday Apr 15, 2020 #

5 PM

Run - Trail 1:05:15 10.09 km (6:28 / km) +344m 5:31 / km
ahr:135 max:167 shoes: Asics Adventurer (Blue)

This wasn't good. Start off feeling okay so opted for the quick route up the Garth, but struggled with that and realised on the way off the top that the legs weren't up for much today. So turned early and came back along the fields below the Garth, again a path I've not been on for a few years. Another cracking day.

Tuesday Apr 14, 2020 #

11 AM

Circuits 30:23 1.5 km (20:15 / km)
ahr:97 max:139

PE with Joe. Nice to be feeling good doing this after 4 days off!

5 PM

Run - Trail 1:04:49 11.56 km (5:36 / km) +325m 4:55 / km
ahr:145 max:171 shoes: Asics Adventurer (Blue)

This was good. Loops around Black Cock, Wenallt and Fforest Fawr. Legs felt pretty go from the off and managed a good pace throughout, even with a few decent efforts thrown in. Got a CR on a Strava segment I didn't even know existed and failed to register on one that I tired harder on! Glorious evening and perfect for running.

Monday Apr 13, 2020 #

6 PM

Pilates 47:41 0.28 km (2:51:31 / km)
ahr:70 max:103

FVO Pilates. A bit late joining so missed most of the warm up. Going to take many weeks before I'm any good at this - will I have time? Otherwise a rest day, though legs feeling a lot better without Joe's influence over the past few days!

Sunday Apr 12, 2020 #

9 AM

Run - Trail 2:46:04 26.14 km (6:21 / km) +482m 5:49 / km
ahr:136 max:169 shoes: Asics Adventurer (Blue)

Long run out west, accompanied by Martyn for most. Legs still tired but not dead, think that Joe must be causing the problem! Cooler than yesterday but still warmer than I was expecting. Some nice new trails discovered and some not so nice, but well worth the trip. Maybe an easier week next week.

Saturday Apr 11, 2020 #

1 PM

Run - Trail 1:01:24 10.22 km (6:01 / km) +309m 5:13 / km
ahr:147 max:185 shoes: Asics Adventurer (Blue)

Legs felt much fresher today after a day without Joe and an easy run. Still wanting to keep it steady so I have energy for a longer one tomorrow, but still put in an honest effort all the way up CyA. Very warm on top, so glad to take the descent easy. Explored a few more of the Mountain Ranch new mountain bike trails on the way back down the valley.

Friday Apr 10, 2020 #

Event: JK 2020 CANCELLED

5 PM

Run - Trail 50:07 7.71 km (6:30 / km) +302m 5:26 / km
ahr:141 max:163 shoes: Asics Adventurer (Blue)

Three days of Joe and running have tired the legs out. Still wanted to get somewhere nice, but just took it easy in doing so. Again, not as many people around as I was expecting, especially as it was yet another wonderful evening.

Thursday Apr 9, 2020 #

11 AM

Circuits 28:40
ahr:122 max:177

PE with Joe. Feeling a bit more energetic this morning so put a little more effort it. Had me working quite hard - though not as hard as the heart would indicate.

5 PM

Run - Trail 1:07:31 11.24 km (6:00 / km) +309m 5:17 / km
ahr:140 max:168 shoes: Asics Adventurer (Blue)

Out towards Caerphilly Mountain. Pretty quite for most of the route, though there were a lot more people on the TT than you would usually expect to see. Legs still pretty tired, but also not feeling bad, so not sure if some rest or not is the right thing? Warmer than yesterday, bit also a little breeze.

Wednesday Apr 8, 2020 #

11 AM

Circuits 27:21
ahr:104 max:160

PE with Joe. Glutes much better than yesterday so able to put a little more effort in. Still terrible at all this fast dynamic stuff.

5 PM

Run - Trail 1:23:20 14.06 km (5:56 / km) +392m 5:12 / km
ahr:137 max:166 shoes: Asics Adventurer (Blue)

Another good steady run, wanting to take it easy to get some recovery, but doing this on top of the morning exercises means that's not really happening. Very lucky to live here, about 80% of today's run was on trails that I haven't been on in over a month. Unbelievably nice evening, felt like summer. Also surprisingly quite, although I did take a lot of paths less travelled and there were still people in a lot of unusual places.

Tuesday Apr 7, 2020 #

11 AM

Circuits 27:57
ahr:93 max:149

PE with Joe. Glutes, not surprisingly, were pretty sore, so took this quite easy today. Quite a different set of exercises to yesterday.

5 PM

Run - Trail 1:17:31 13.05 km (5:57 / km) +392m 5:10 / km
ahr:140 max:176 shoes: Asics Adventurer (Blue)

Trail run through Fforest Fawr and the Wenallt, meeting Martyn for the middle bit. The tired glutes and tight calfs made running hard work, but feeling okay otherwise. Woods are lovely at the moment with lots of wildflowers and the bluebells just coming up. Saw a family of 5 walking in Fforest Fawr - the two teenage daughters were having no problem keeping the more than the social distance from their parents!

Monday Apr 6, 2020 #

11 AM

Circuits 28:36 1.17 km (24:24 / km)
ahr:97 max:145

PE with Joe. Glutes got a very good work out.

6 PM

Pilates 52:12 0.32 km (2:44:09 / km)
ahr:69 max:112

FVO PIlates. Manged a bit better this evening, although there are still a few exercises that I find vert hard. Again, glutes got a got workout.

Sunday Apr 5, 2020 #

Event: BOK Regional event and Mike Nelson BOK Trot

10 AM

Run - Trail 1:52:06 19.13 km (5:52 / km) +408m 5:18 / km
ahr:137 max:164 shoes: Asics Adventurer (Blue)

Out to Mynydd Meio, joining Martyn on the TT (who was in need of some company). Only third time up here and first for several years. Bit of a slog over to it and not much choice in rights of way, but the hill itself was great and the 5km loop around it was mostly on a lovely grassy trail. Throat much better but legs really struggling today. Lovely and warm, but also a pretty strong wind.

Saturday Apr 4, 2020 #

4 PM

Run - Trail 1:08:21 10.7 km (6:23 / km) +405m 5:22 / km
ahr:140 max:166 shoes: Asics Adventurer (Blue)

Loop to the north-west - gets right muddy out this way so rarely head there, but as everywhere is in perfect condition it's been nice to be able to get to know these areas better. Still feeling a little off and throat still a bit sore, so kept it steady but feeling reasonable in the legs. Heart rate higher than I would have expected though, so sensible to keep it easy.

Friday Apr 3, 2020 #

5 PM

Run - Trail 1:05:13 11.31 km (5:46 / km) +224m 5:15 / km
ahr:142 max:170 shoes: Asics Adventurer (Blue)

Throat still a bit sore but feeling but energised, so easy run. Getting to know the fields to the south-west a bit better, nice running around here when it's dry as a very different character to the closer hills. Mostly sunny with a surprisingly stiff and cool breeze. Felt better for getting out.

Thursday Apr 2, 2020 #

4 PM

Bike - Static 45:17
ahr:104 max:119

Still feeling flat and a bit of a sore throat (where has that come from?) so opted for an easy day just to loosen the legs out. Not been on the turbo for quite some time. Watched downhill mountain biking clips to help pass the time.

C • downhill clips. 3

Wednesday Apr 1, 2020 #

11 AM

Circuits 32:31 0.0 km
ahr:107 max:139

Day 3 with Joe. Quite a dynamic session with lots of jumping. Arms too tired for the second set of press-ups.

5 PM

Run - Trail 1:08:40 10.2 km (6:44 / km) +344m 5:46 / km
ahr:130 max:161 shoes: Salomon Fellraiser 20 (orange)

Feeling quite tired so took this easy and opted for quite an easy route. Though that didn't happen when I found a newly cleared path up the nose of CyA. It was a bit steep but did go between some lovely crags I didn't even know existed.

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