Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 9, 2015:

activity	#	time	miles		km		+m
Bike - Road	8	4:23:20	64.56	(4:05)	103.9	(2:32)	459
Run - Trail	3	4:12:29	24.34	(10:23)	39.16	(6:27)	1448
Strength exercises	2	28:00
Total	13	9:03:49	88.89		143.06		1907
[1-5]	13	8:54:07

2:19

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Monday Feb 9, 2015 #

7 AM

Bike - Road 37:58 13.1 km (2:54 / km) +51m 2:51 / km
ahr:119 max:140

IW. Catastrophic mudguard failure resulting in my slowest ever time in to work. New Mudguard required :-(

6 PM

Bike - Road 33:49 12.76 km (2:39 / km) +66m 2:35 / km

HFW. Stuck for ages at traffic lights, but feeling okay with little effort otherwise. Cold evening.

7 PM

Strength exercises 24:00 [1]

Sunday Feb 8, 2015 #

Note
(rest day)

Was wanting to run today but legs felt so tired yesterday (when they shouldn't have) that giving them a bit more rest seems like a good idea.

Saturday Feb 7, 2015 #

Event: BOK Western Night League

Event: Southern Champs Weekend Short Event / Championships & Interland (UKOL)

10 AM

Run - Trail 1:54:47 20.14 km (5:42 / km) +526m 5:03 / km
ahr:140 max:209 shoes: La Sportiva Crosslite (3)

Exploratory run around Cwm Bargod on my own as no one wanted to join me! Cold,cold northerly wind and frozen ground, made it all a bit hard underfoot for my liking. Legs weren't up for it either and I struggled to maintain a slow run, distance wasn't a problem but the climb wasn't enjoyed. Makings of a nice run in sunny weather with an amendable body.

10 PM

Strength exercises 4:00 [1]

Thursday Feb 5, 2015 #

7 AM

Bike - Road 30:36 13.01 km (2:21 / km) +40m 2:19 / km
ahr:133 max:152

IW. Shifting along quite nicely for bits. Need a rest though.

5 PM

Bike - Road 31:49 12.88 km (2:28 / km) +69m 2:24 / km
ahr:128 max:154

HFW. Had a bit of a wind behind me for a while which didn't half make me shift faster than usual. Think this is the first week that I've managed to cycle every day and not feeling too bad for it, so must be growing bike legs of some sort.

Wednesday Feb 4, 2015 #

7 AM

Bike - Road 31:40 12.98 km (2:26 / km) +39m 2:24 / km
ahr:130 max:150

IW. Standard; cold fingers, dry and sunny morning and traffic lights getting in the way .

5 PM

Bike - Road 32:57 13.19 km (2:30 / km) +85m 2:25 / km
ahr:131 max:150

HFW. Trying to get home quickly without trying hard!

6 PM

Run - Trail 1:14:40 10.86 km (6:52 / km) +428m 5:45 / km
ahr:128 max:160

Another lovely evening and another enjoyable run, this time from HQ with Seamus out around Taff's Well quarry and the Garth. Feeling tired so quite happy to take it easy and chat all the way around. Took the wrong path off the Garth - should know it up there by now!

Tuesday Feb 3, 2015 #

7 AM

Bike - Road 31:18 13.11 km (2:23 / km) +41m 2:21 / km
ahr:135 max:149

IW. Had to push a bit harder to try and warm up. It worked so I was saved painful fingers once indoors. Another cold and dry morning.

5 PM

Bike - Road 33:13 12.86 km (2:35 / km) +68m 2:31 / km
ahr:126 max:154

HFW. Talking it easy. Light most of the way home.

6 PM

Run - Trail 1:03:02 8.17 km (7:43 / km) +494m 5:56 / km
ahr:141 max:163 shoes: Jalas 2012

Lovely evening run with MDC up Pen y Fan in the moonlight. Several inches of snow made the climbs hard work (once we'd left the main path which was more like the Cresta Run), a bit windy on the ridges, but just glorious to be out.

C • looks like fun. 3

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