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

Training Log Archive: Magic

In the 7 days ending Jan 29, 2017:

activity # timemileskm+m
  Bike - Road9 4:24:37 65.26(4:03) 105.02(2:31) 358
  Run - Trail 2 4:09:57 22.86(10:56) 36.79(6:48) 1199
  Run - Orienteering2 2:10:19 9.52(13:41) 15.32(8:30) 402
  Run - Intervals1 1:15:01 5.68(13:13) 9.13(8:13) 490
  Total14 11:59:54 103.32(6:58) 166.27(4:20) 2449

«»
3:10
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 29, 2017 #

10 AM

Run - Orienteering 1:27:37 intensity: (30:00 @1) + (30:00 @2) + (20:00 @3) + (4:00 @4) + (3:37 @5) 9.86 km (8:53 / km) +166m 8:12 / km
shoes: Jalas 2010

Training on Oxwich, lovely little area, shame about the fence up the middle but on the contour only map it was great fun. Shadowed a couple of courses and ran a few, including getting beaten by MegCD in the ultrasprint. Headed home when the rain set in (which was thankfully later than advertised) Garmin/AP reckon I did 16m of climb in 10km...

Saturday Jan 28, 2017 #

2 PM

Run - Orienteering 42:42 intensity: (10:00 @2) + (20:00 @3) + (12:42 @4) 5.46 km (7:49 / km) +236m 6:26 / km
shoes: Jalas 2010

Training on Broughton, though arrived a bit late to do much, shame, but my fault for not getting out earlier. Lovely day and a fun relay to finish. Legs didn't mind the shorter than usual day.

Friday Jan 27, 2017 #

10 AM

Run - Trail 3:10:39 [2] 27.49 km (6:56 / km) +831m 6:01 / km
shoes: Salomon Fellraiser 2016

Long trudge around Rhondda with Will. Legs really feeling last night, despite it not being a full intensity session. However, a nice route and went to lots of places that I've planned on visiting for a long time. Cold southerly for the second half made it less than warm running. A bit longer than planned.

Thursday Jan 26, 2017 #

7 AM

Bike - Road 33:56 [2] 12.93 km (2:37 / km) +46m 2:35 / km

IW. Straight into a cold southerly the whole way.
5 PM

Bike - Road 33:30 [2] 12.85 km (2:36 / km) +60m 2:33 / km

HFW. At least the wind remained consistent for once. What didn't were my mudguards which have become loose and keep rubbing - very annoying.
6 PM

Run - Intervals intervals 1:15:01 intensity: (5:00 @1) + (25:00 @2) + (25:00 @3) + (15:00 @4) + (5:01 @5) 9.13 km (8:13 / km) +490m 6:29 / km
shoes: Salomon Fellraiser 2016

Intervals in Gwaelod Woods with MDC, 6 of us out this evening, three for the first time. Nice hill through the trees, quite clean underfoot but had more power than grip in quite a few places. Started slow as still got a bit of a cough, but kept upping the effort as I we went along as I was feeling better. Tried hard on the last one. About 250m with 35m climb,
1:37 - 1:40 - 1:31 - 1:28 - 1:26 - 1:29 - 1:28 - 1:19.

Wednesday Jan 25, 2017 #

7 AM

Bike - Road 32:25 intensity: (30:00 @2) + (2:25 @3) 12.99 km (2:30 / km) +34m 2:28 / km

IW. A few minutes later than usual, saw the same people just in a different place, still not many of them around mind. Fierce cold through Blackwier Fields. Saw GD44 walking from the station, obviously too lazy to cycle these days.
5 PM

Bike - Road 29:59 intensity: (10:00 @2) + (10:00 @3) + (9:59 @4) 12.73 km (2:21 / km) +58m 2:18 / km

HFW. A bit later than planned meant that I didn't have time to get myself turned around to cycle back into the SWOC committee meeting. Saw GD44 walking back to the train station.

Tuesday Jan 24, 2017 #

7 AM

Bike - Road 32:56 [2] 12.95 km (2:33 / km) +30m 2:31 / km

IW. Cold and misty, frost but thankfully no ice. Again a serious shortage of other cyclists.
5 PM

Bike - Road 30:25 intensity: (15:00 @2) + (15:25 @3) 12.9 km (2:22 / km) +47m 2:19 / km

HFW. Moving okay at times and not coughing either, maybe this deep cough that I have is starting to budge.
6 PM

Run - Trail 59:18 intensity: (6:00 @1) + (20:00 @2) + (25:00 @3) + (8:18 @4) 9.3 km (6:23 / km) +368m 5:19 / km
shoes: Salomon Fellraiser 2016

MDC run from Betws, following the Guto Nyth Bran race route. A nicer route than I was expecting after a dull start along a road. A tough climb and then some lovely fast downhills before a nice bit of single track over a second wee hill. Cough definitely improving and wasn't getting wheezy when trying a bit harder.

However, I will remember the evening for learning a new word: Phal. This is a type of curry, a hot curry, hotter than a Madras, something that none of the veggies knew prior to ordering... I sweated, went dizzy, eyes puffed up and easily got defeated.

Monday Jan 23, 2017 #

7 AM

Bike - Road 33:14 [2] 12.96 km (2:34 / km) +32m 2:32 / km

IW. Colder than expecting and a bit of frost about as well. Not so many cyclists though.
5 PM

Bike - Road 10:04 [2] 3.39 km (2:58 / km) +1m 2:58 / km

Across town for P2C.
7 PM

Bike - Road 28:08 [2] 11.32 km (2:29 / km) +50m 2:26 / km

Home after P2C. Pretty nippy and a good bit of fog around as well. Nice night to be out once warmed up.

« Earlier | Later »