Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Mar 23, 2014:

activity # timemileskm+m
  Run - Trail 6 5:05:29 30.88(9:54) 49.69(6:09) 761
  Bike - Static1 1:02:04 2
  Run - Orienteering1 52:08 7.35(7:06) 11.82(4:25) 105
  Strength exercises1 50:57 0.25(3:24:59) 0.4(2:07:23) 2
  Run - Intervals1 29:10 1.95(14:58) 3.14(9:18) 290
  Run - Road 1 3:32 0.4(8:54) 0.64(5:32) 10
  Total10 8:23:20 40.82 65.69 1170
  [1-5]10 8:22:53

«»
2:30
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 23, 2014 #

Event: Black Mountains MBO
 
6 PM

Bike - Static 1:02:04 intensity: (21:25 @1) + (37:03 @2) + (3:36 @3) +2m
ahr:122 max:142

Easy spin out of the legs, nothing strenuous but got the blood moving a bit quicker. Right knee a little sore, think it's from the fall on Kinder rather than the injury.

Saturday Mar 22, 2014 #

Note
(rest day)

Lazy day.

Friday Mar 21, 2014 #

4 PM

Run - Trail 2:30:31 intensity: (1 @0) + (17:34 @1) + (58:42 @2) + (1:00:52 @3) + (10:55 @4) + (2:27 @5) 21.67 km (6:57 / km) +502m 6:13 / km
ahr:134 max:181 shoes: La Sportiva Crosslite (2)

Nice and easy long run exploring with Chris and Sam. Not a good start, the right of way to Coed Cefn Mably didn't exist and we got stuck in a bramble covered gully. Things improved after that and there were some nice bits, well worth a bit more exploring.

Everyone feeling very tired and there were loads of styles/gates so pace was kept sensible - a novelty when running with Chris. Last 30 minutes was pretty dark and we all just wanted to be finished by then.

Good weeks training all in though, first full week in over two months.

Thursday Mar 20, 2014 #

6 PM

Run - Trail 12:07 intensity: (1:49 @1) + (1:33 @2) + (3:55 @3) + (2:52 @4) + (1:58 @5) 2.04 km (5:56 / km) +30m 5:32 / km
ahr:145 max:175 shoes: La Sportiva Crosslite

Round the path around Caerphilly Mtn. Good group out; Ed, Jules, Dave, Gary, MkII, Chris and Mesh. Cold and windy with a bit of rain.
7 PM

Run - Intervals intervals 29:10 intensity: (1:13 @1) + (4:54 @2) + (9:22 @3) + (7:14 @4) + (6:27 @5) 3.14 km (9:18 / km) +290m 6:22 / km
ahr:148 max:174 shoes: La Sportiva Crosslite

MDC intervals round the back of Caerphilly mtn, not a back track but not quite as steep as I was expecting. Started with the quads complaining as usual so didn't try and run too hard, felt a bit better as the intervals progressed but never good. 330m up with 45m climb (failed to time the second interval).
1.59
1.58
1.57
1.55
1.55
1.51
C • Intervals 2

Run - Trail warm up/down 10:30 intensity: (7 @1) + (2:08 @2) + (5:13 @3) + (3:02 @4) 1.58 km (6:39 / km) +61m 5:35 / km
ahr:142 max:159 shoes: La Sportiva Crosslite

Back around the mountain.

Wednesday Mar 19, 2014 #

Event: SWOC Dash in the Dark 6
 
6 PM

Run - Road warm up/down 3:32 intensity: (21 @1) + (13 @2) + (40 @3) + (1:26 @4) + (52 @5) 0.64 km (5:32 / km) +10m 5:08 / km
ahr:151 max:177 shoes: Asics 2140 (10)

Very short warm up with Chris.
7 PM

Run - Orienteering 52:08 intensity: (1 @0) + (24 @1) + (4 @2) + (16 @3) + (22:22 @4) + (29:01 @5) 11.82 km (4:25 / km) +105m 4:13 / km
ahr:164 max:182 shoes: Asics 2140 (10)

SWOC 1 hour Street O Score, Thornhill. Found the start and what appeared to be a good loop quickly and headed off first, quads were massively tight so was prevented from ever getting into top gear, but it did mean that I had a fun run around with Mk11, who chose the exact same route as me and we were just about together for the first 40 minutes, he reckoned I speeded up a bit after then but I think he slowed down!

Failed on one control where I had to stop to tie my shoe lace, which I did before writing down the answer, resulted in me writing the wrong answer against the wrong control and not knowing the correct answer - I have the ability to remember numbers for a good 2 or 3 seconds (at best) when I'm map reading! Fun, but my legs are in a right state again (as is the rest of my body after last nights session).

Tuesday Mar 18, 2014 #

7 AM

Run - Trail 30:38 intensity: (23 @1) + (1:01 @2) + (14:49 @3) + (14:25 @4) 6.36 km (4:49 / km) +24m 4:44 / km
ahr:148 max:161 shoes: Asics 2140 (10)

IW. Got a stitch, first time in ages (surprisingly, as this run is always straight after breakfast). Legs suffering the normal morning blues but was a bit bit quicker than normal as well - everything has dried up nicely over the past week.
5 PM

Strength exercises 50:57 intensity: (8 @0) + (5:28 @1) + (14:14 @2) + (22:51 @3) + (8:16 @4) 0.4 km (2:07:22 / km) +2m 2:04:16 / km
ahr:137 max:163 shoes: Asics 2140 (10)

WYG Tough Mudder training. Lots of lactic.
6 PM

Run - Trail 28:11 intensity: (10 @1) + (3:23 @2) + (24:38 @3) 5.72 km (4:56 / km) +5m 4:54 / km
ahr:140 max:148 shoes: Asics 2140 (10)

HFW. Legs well wobbly after the strength session.

Monday Mar 17, 2014 #

6 PM

Run - Trail 1:13:32 intensity: (17 @0) + (7:19 @1) + (43:32 @2) + (13:24 @3) + (3:58 @4) + (5:02 @5) 12.32 km (5:58 / km) +139m 5:39 / km
ahr:133 max:196 shoes: La Sportiva Crosslite

BOK Monday night run from the Hallett's with MkII and Michael. Nice to be somewhere new and it was a pleasant route as well, lots of nice soft grass and a couple of little hills, just about what I wanted as my legs are a little more tired than they really should be after yesterday.

« Earlier | Later »