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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 5, 2017:

activity # timemileskm+m
  Bike - Road8 4:20:53 64.6(4:02) 103.97(2:31) 321
  Run - Terrain1 3:00:00 9.18(19:37) 14.77(12:11) 576
  Run - Trail 3 2:07:15 12.42(10:15) 19.99(6:22) 622
  Run - Orienteering1 1:01:03 5.83(10:28) 9.38(6:30) 197
  Climbing1 45:00
  Run - Intervals1 28:21 2.66(10:41) 4.27(6:38) 344
  Total14 11:42:32 94.69 152.39 2060

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MoTuWeThFrSaSu

Sunday Feb 5, 2017 #

12 PM

Run - Terrain 3:00:00 intensity: (1:30:00 @1) + (1:00:00 @2) + (30:00 @3) 14.77 km (12:11 / km) +576m 10:12 / km
shoes: Salomon Fellraiser 2016

Teaching Nicky to navigate on the Black Mountain. Lots of stopping and pointing things out. Good navigation and got to explore some bits I've not been to before. Nice and warm at the start, though got cold when I got wet feet through the marshy bit. Warmed up again by the end. Nice day to be in the hills and even a bit of snow higher up.

Saturday Feb 4, 2017 #

5 PM

Run - Trail warm up/down 14:51 intensity: (4:51 @2) + (10:00 @3) 2.97 km (5:00 / km) +58m 4:33 / km
shoes: VJ Falcons 14

Run around some forest roads to warm up while waiting for it to get dark.
6 PM

Run - Orienteering race 1:01:03 intensity: (5:00 @3) + (45:00 @4) + (11:03 @5) 9.38 km (6:30 / km) +197m 5:53 / km
shoes: VJ Falcons 14

Western Night League, New Beechenhurst. 60 minute Score.
Really enjoyed this, definitely helped by the controls having reflectors on, but also just enjoyed being the in the woods.

Didn't chose a very good route (too many low pointers at the start and not enough time at the end), also had no flow in my navigation and was a little wonky in many places (including missing a control on a path, ending up on another path and having to re-plan my route).

Saw lots of deer (including one I thought was a control as it's eyes mirrored perfectly for the two small reflected that were on the controls).

Went for one last control at the end, rushed it and lost enough time to be late back, however also lost enough time (45 seconds maybe?) to ensure that my battery failed on the way to the finish. Therefore lost another 30 seconds trying to get the spare and run through the thick trees with a tiny light. This was enough to get beaten by Justin.

Friday Feb 3, 2017 #

7 PM

Climbing 45:00 [1]

About 80 minutes at Spot with MarkP, rcro, BenD and an Italian bloke from mark's work. Considering my lack of climbing recently I was surprised at how well I coped, though there is obviously plenty of room for improvement. as think of a wee run today but had a very lazy day instead.

Thursday Feb 2, 2017 #

7 AM

Bike - Road 36:37 intensity: (30:00 @2) + (6:37 @3) 13.0 km (2:49 / km) +40m 2:46 / km

IW. Eerily quite on the Taff Trail. Annoying headwind.
5 PM

Bike - Road 30:58 intensity: (15:00 @2) + (15:58 @3) 12.9 km (2:24 / km) +40m 2:22 / km

HFW. Late, thankfully wind was helpful and made it home not too late for intervals. So mild.
6 PM

Run - Trail warm up/down 23:01 intensity: (15:00 @2) + (8:01 @3) 3.17 km (7:15 / km) +149m 5:53 / km
shoes: Salomon Fellraiser 2016

Warm up around Gwaelod. Needing some movement to find some motivation.

Run - Intervals intervals 28:21 intensity: (15:00 @4) + (13:21 @5) 4.27 km (6:38 / km) +344m 4:44 / km
shoes: Salomon Fellraiser 2016

MDC hills with MarkP, rcro, Ake and John. Same hill as we started the winter on, only 5 this evening instead of 3 and conditions were much slower being soft underfoot and a head wind. Started conservatively but got working a bit harder towards the end. Quite enjoyed it in the end.
5 x 470m with about 55m climb: 2:36, 2:37, 2:31, 2:31, 2:29.

Run - Trail warm up/down 24:25 intensity: (10:00 @1) + (10:00 @2) + (4:25 @3) 3.31 km (7:23 / km) +84m 6:33 / km
shoes: Salomon Fellraiser 2016

Warm down. Nice and easy but was feeling drained by the time we got home, even dizzy. Left over MDC cake much needed and very good.

Wednesday Feb 1, 2017 #

7 AM

Bike - Road 32:31 intensity: (25:00 @2) + (7:31 @3) 13.01 km (2:30 / km) +30m 2:28 / km

IW. Much like the past few days, dark and gloomy but the rain holding off.
5 PM

Bike - Road 31:14 intensity: (20:00 @2) + (11:14 @3) 12.91 km (2:25 / km) +46m 2:23 / km

HFW. Just like this morning.

Tuesday Jan 31, 2017 #

7 AM

Bike - Road 34:04 intensity: (24:04 @2) + (10:00 @3) 13.01 km (2:37 / km) +32m 2:35 / km

IW. Expecting heavy rain but it was actually grand,if a bit dark and dreary again. Slight head breeze all the way in again.
5 PM

Bike - Road 30:23 intensity: (15:00 @2) + (15:23 @3) 12.9 km (2:21 / km) +55m 2:18 / km

HFW. Rain still not turning up, though everywhere very wet, bit no complaints from me. Slight breeze still hanging arounf but useful all the way home.
6 PM

Run - Trail 1:04:58 intensity: (5:00 @1) + (20:00 @2) + (25:00 @3) + (14:58 @4) 10.54 km (6:10 / km) +331m 5:20 / km
shoes: Salomon Fellraiser 2016

MDC run from HQ up to Caerphilly Mountain. The rain put in an appearance of sorts but it wasn't wet, it was mad mild though. Also pretty misty and slippery. Had a lot of fun and really enjoyed the run. Good afters as well.

Monday Jan 30, 2017 #

7 AM

Bike - Road 31:48 intensity: (21:00 @2) + (10:48 @3) 12.93 km (2:28 / km) +30m 2:26 / km

IW. Found a wallet outside the garage when leaving, had driving licence, keys and debit card but no cash. Will look up the address on the driving license later. Otherwise a dull and dark morning but nowhere near as wet as feared.
6 PM

Bike - Road 33:18 intensity: (17:00 @2) + (16:18 @3) 13.31 km (2:30 / km) +48m 2:27 / km

HFW via the wallet owners home, door answered by the owners mother who said that he had been out last night. Good deed done. Nice gentle tail wind just about all the way home made the cycle easy, and still not as wet as forecast.

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