Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Mar 29, 2015:

activity	#	time	miles		km		+m
Bike - Road	8	4:04:32	62.96	(3:53)	101.33	(2:25)	395
Bike - Mountain	1	1:32:14	11.07	(8:20)	17.82	(5:11)	653
Run - Trail	1	1:12:46	7.18	(10:08)	11.56	(6:18)	355
Mapping	1	15:00
Total	11	7:04:32	81.22		130.71		1403
[1-5]	10	6:45:14

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Sunday Mar 29, 2015 #

1 PM

Bike - Mountain 1:32:14 17.82 km (5:11 / km) +653m 4:22 / km
ahr:130 max:160

First trip to Bike Park Wales with Mark P. Slightly apprehensive as I've done next to no mountain biking in 6 years, but confidence increased by new cleats (which have made a massive difference to being able to un-clip) and a tired Mark (who'd done a 3 hour fell race yesterday).

Nice climb up through the forest run (30 minutes) before the longest (and easiest) decent (15 minutes). Was a lot of fun. Actually the first downhill I've ever done, but by sticking to the easy route it was more like a XC track, just with all the up and down in two blocks.

Repeated the exercise again, coming down a different track, which again was fun but got a bit rutted out at the bottom (which was hard work with my minimal suspension). Punctured at the bottom so called it a day (which was plenty enough for me - don't know how Mark made it after yesterday).

My poorly shoulder is a bit battered but it's my back that's giving me the most grief now - if I move wrong it's very painful.

C • Like! 1

Saturday Mar 28, 2015 #

Note
(rest day)

Been feeling tired all week so opted for an easy day - which was mostly brought on by bad weather and laziness if I'm honest to myself.

Friday Mar 27, 2015 #

10 AM

Mapping 15:00 [0]

First trip out to map the local woods (3 hours) and first time using Lidar. Slow to get into things but a successful morning.

C • mapping 3

Thursday Mar 26, 2015 #

7 AM

Bike - Road 29:52 13.01 km (2:18 / km) +38m 2:16 / km
ahr:128 max:147

IW. Rained overnight but another lovely morning.

5 PM

Bike - Road 32:32 [3] 12.8 km (2:32 / km) +49m 2:30 / km

HFW. Brutal head wind.

Wednesday Mar 25, 2015 #

7 AM

Bike - Road 31:24 13.0 km (2:25 / km) +39m 2:23 / km
ahr:127 max:150

IW. Surprisingly cold again, but another lovely morning to be out. Legs still not at the party.

6 PM

Bike - Road 31:16 12.74 km (2:27 / km) +67m 2:24 / km
ahr:126 max:158

HFM. A lot of pain from the massage man this evening. Got told off for failing to do enough foam rolling (or is it rollering????). And I had to pay for this!

C • Foam rolling 2

Tuesday Mar 24, 2015 #

7 AM

Bike - Road 30:04 13.01 km (2:19 / km) +41m 2:17 / km
ahr:128 max:150

IW. Not feeling so energetic this morning but got lucky with the lights and junctions.

5 PM

Bike - Road 33:08 12.9 km (2:34 / km) +59m 2:31 / km
ahr:125 max:147

HFW. Beautiful sunny afternoon, but an evil northerly wind in my face all the way home - where was that this morning?

6 PM

Run - Trail 1:12:46 11.56 km (6:18 / km) +355m 5:27 / km
ahr:129 max:170 shoes: La Sportiva Crosslite (3)

Last MDC run from HQ for the winter season. Lovely clear evening (but that cold wind still about) but legs very heavy, but despite their uncooperativeness I was moving along handy enough at times.

Monday Mar 23, 2015 #

7 AM

Bike - Road 29:09 12.92 km (2:15 / km) +36m 2:14 / km
ahr:137 max:152

IW. Raised by saddle a bit yesterday and it seems to have made a massive difference, felt like I was tearing along without effort this morning. Either that or I am now a roadie...

C • saddle height 3

7 PM

Bike - Road 27:07 10.95 km (2:29 / km) +66m 2:24 / km
ahr:135 max:153

HFW (well actually home from the Mochen Du). Possibly the last dark ride of the year, shame as I quite enjoy them! Again moving along nicely enough, even though there appeared to be a bit of wind around.

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