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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Nov 6, 2016:

activity # timemileskm+m
  Run - Trail 4 4:52:05 24.74(11:48) 39.82(7:20) 947
  Bike - Road8 4:15:13 64.33(3:58) 103.53(2:28) 328
  Run - Terrain1 3:23:40 17.12(11:54) 27.55(7:24) 712
  Run - Orienteering1 45:43 4.43(10:19) 7.13(6:25) 358
  Climbing1 30:00
  Total15 13:46:41 110.62 178.03 2345

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MoTuWeThFrSaSu

Sunday Nov 6, 2016 #

9 AM

Run - Terrain 3:23:40 intensity: (2:30:00 @2) + (53:40 @3) 27.55 km (7:24 / km) +712m 6:33 / km
shoes: Salomon Fellraiser 2016

Another stunning day and an enjoyable long run with Ake around Mynydd y Glog, Penderyn and Cadair Fawr. A very cold wind meant hat and gloves (and for the first time this winter, full body cover). Rougher conditions than expected for much of the run so the pace was slow and we were out a fair bit longer than planned. Very enjoyable.

Saturday Nov 5, 2016 #

Event: Coed y Gedrys
 
10 AM

Run - Trail warm up/down 14:56 [2] 2.13 km (7:01 / km) +69m 6:02 / km
shoes: VJ Falcons 14

From home to to Gwaelod for the start, plus a bit extra with Mark and Clare.
11 AM

Run - Orienteering race 45:43 [4] 7.13 km (6:25 / km) +358m 5:08 / km
shoes: VJ Falcons 14

Gwaelod y Garth, SWOC Local, Blue, 6.8km, 24 controls.
Nice to eventually run on this area, though obviously not all that difficult knowing the terrain so well. Planning wasn't the most inspiring, with more emphasis on distance than difficulty, but as the woods are so nice it was very enjoyable. Made a few 5 seconds mistakes but not much more than that, not running at race pace but still moving okay. Great to see a good entry and it was a stunning day.
12 PM

Run - Trail warm up/down 9:42 [1] 1.15 km (8:26 / km) +30m 7:28 / km
shoes: VJ Falcons 14

Back from Gwaelod with Ake. Slowly.

Friday Nov 4, 2016 #

10 AM

Run - Trail 3:14:02 [2] 25.12 km (7:43 / km) +401m 7:09 / km
shoes: Salomon Fellraiser 2016

Nice length run, mostly on grassy trods around the eastern Beacons. Ran with Nicky who's doing an ultra next weekend so wanted some distance but not too many hills or rough underfoot as she had a dodgy ankle. Lovely day but a surprisingly cold wind.
6 PM

Climbing 30:00 [1]

An hour and a half messing around at Spot bouldering centre in Treforest. 6 of us from MDC so fun and social, just a shame that the hands gave up so quickly, will have to try and make it back more often.

Thursday Nov 3, 2016 #

7 AM

Bike - Road 30:41 [2] 12.81 km (2:24 / km) +15m 2:23 / km

IW. Another nice morning and another one for long gloves. I didn't learn my lesson from yesterday.
5 PM

Bike - Road 31:48 [2] 12.8 km (2:29 / km) +65m 2:25 / km

HFW. Too many students walking in the dark in dark clothes and no lights. Some rain would get rid of them.
C • it's your fault. 2

Wednesday Nov 2, 2016 #

7 AM

Bike - Road 32:50 [2] 12.96 km (2:32 / km) +24m 2:31 / km

IW. Cold enough for full length gloves. I only had fingerless ones. Nice morning.
5 PM

Bike - Road 30:52 [2] 12.72 km (2:26 / km) +54m 2:23 / km

HFW. Bumped into a lady who had lost her friend somewhere around Castle Coch. Unfortunately it was dark and while she had lights, her friend didn't...

Tuesday Nov 1, 2016 #

7 AM

Bike - Road 30:09 [3] 12.94 km (2:20 / km) +25m 2:19 / km

IW. Moving okay and legs not too bad, saw Mr D on his fold-up on Radyr bridge.
5 PM

Bike - Road 29:39 [3] 12.84 km (2:19 / km) +64m 2:15 / km

HFW. Moving nicely at times but not stamina. Bike feels so much better after getting the rear wheel sorted (but considering it cost £25 and I only wanted a spoke replacing it should).
6 PM

Run - Trail 1:13:25 intensity: (40:00 @2) + (25:00 @3) + (8:25 @4) 11.42 km (6:26 / km) +447m 5:23 / km
shoes: Salomon Fellraiser 2016

First MDC night run of the season from HQ. Quite mild and dry made for nice running. Felt very comfortable on the flats but found the hills hard work. 11 out tonight and everyone un-steady, so not much waiting around.

Monday Oct 31, 2016 #

7 AM

Bike - Road 31:32 [3] 12.97 km (2:26 / km) +30m 2:24 / km

IW. Met a very unfriendly white van driver who got very upset at me owning the road (by undertaking him on a cycle lane). Abusive and aggressive driving and did the same to the next cyclist up the road. Some people don't deserve oxygen.
7 PM

Bike - Road 37:42 [3] 13.5 km (2:48 / km) +51m 2:44 / km

HFW via P2C. Dark but new light very nice for cycling, a much more defuse beam (maybe not so good for Night O?). Legs feeling pretty good.

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