Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending May 28, 2017:

activity	#	time	miles		km		+m
Bike - Road	10	8:45:14	125.26	(4:12)	201.58	(2:36)	1896
Run - Trail	4	3:10:20	19.12	(9:57)	30.78	(6:11)	1068
Run - Terrain	1	1:27:29	7.1	(12:19)	11.43	(7:39)	466
Run - Orienteering	1	30:24	4.39	(6:55)	7.07	(4:18)	14
Total	15	13:53:27	155.87	(5:21)	250.86	(3:19)	3444
[1-5]	15	13:50:27

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Sunday May 28, 2017 #

9 AM

Bike - Road 4:04:16 94.47 km (2:35 / km) +1534m 2:23 / km

Explore of new roads out towards Blaenavon, cloudy day but pretty mild and the sun even came out in the afternoon. Took the minor road up past St. Illtyds Church, which while very nice, was bloody steep. Lovely surface up until the moorland when it turned to rocks with some tar around them. This was was no fun and the descent was even less so. Rest of the ride was grand though. Was expecting it to be further than 5km longer than a few weeks ago but it did have 500m more climb. Made it to 3 hours or so before the fatigue started to show itself.

Nerves in my right ankle sore after yesterday and aggravated further by this, so much so that I couldn't put any weight on it after finishing. However rolling my heal on my spiky ball helped loads, and although still sore I could at least walk. Don't understand the connections but will keep doing it as it seems to help.

Saturday May 27, 2017 #

5 PM

Run - Trail 50:02 7.64 km (6:33 / km) +318m 5:25 / km
shoes: Adidas Kanadia TR4

Went out because I knew that I'd feel better if I did, not because I wanted to. headed over to Gwaelod with no plan, got into the woods to find new signs and posts for 'Garth Circular Walk', so set about following these to see what the story was. Id didn't circle the Garth but did do a circle of the south slopes and went up to the ridge. Routes not finished yet with the end down through Gwaelod Woods not yet signed.

Friday May 26, 2017 #

11 AM

Run - Terrain 1:27:29 11.43 km (7:39 / km) +466m 6:21 / km
shoes: Salomon Fellraiser 2016

Social run/trot in the sun and wind to support GD44 and the other Dragon's Back runners. Really warm but a strong wind so it didn't feel too hot, quite glad just to be pottering around though. GD44 going well and was second past (behind the race leader - who had started much later and was flying). The ice-cream van at the check-point was having an unexpectedly good day!

C • Dragon's Back race 3

Thursday May 25, 2017 #

7 AM

Bike - Road 31:41 12.93 km (2:27 / km) +30m 2:25 / km

IW. Stunning morning, happy to be cycling. Saw quite a few others doing the same.

5 PM

Bike - Road 29:43 12.65 km (2:21 / km) +57m 2:18 / km

HFW. New evening PB of 101 cyclists, thought I was going to smash the old record of 97 when I hit that with 4km still to go, but no.

6 PM

Run - Trail 1:04:45 10.13 km (6:24 / km) +349m 5:27 / km
shoes: Salomon Fellraiser 2016

A loop around Senghenydd with Will. Wanted to be on the open hills in the lovely warm sunshine. Struggled to get moving and kept it to a plod, but really enjoyed being out.

Wednesday May 24, 2017 #

Event: Cardiff Park Series 2 & World Orienteering Day event

7 AM

Bike - Road 32:59 13.04 km (2:32 / km) +30m 2:30 / km

IW. Sunny and warm. A fly the size of a seagull flew straight into my eye.

5 PM

Bike - Road 10:18 3.49 km (2:57 / km) +6m 2:55 / km

Over to the Pontcanna for the orienteering. Traffic mental bad - worse than if it was wet.

Run - Trail warm up/down 8:03 [2] 1.65 km (4:53 / km) +10m 4:44 / km
shoes: Asics Trabuco 12 WR

Trot around Llandaf Fields to warm up. Not sure a black t-shirt was the right option for this heat.

6 PM

Run - Orienteering race 30:24 7.07 km (4:18 / km) +14m 4:15 / km
shoes: Asics Trabuco 12 WR

Cardiff Park Series, Race 2. Pontcanna and Llandaf Fields.
Tried quite hard but body just wouldn't move any quicker, but wouldn't be surprised if I've set a 5km PB in here... Spent a while looking for a flag in bushes on a fence (#9 I think?) and a few other wobbles as the map was rather overly simplified in places, also avoiding the other various activities going on. Good fun though and the higher than usual intensity did me good (even if it and the hot weather nearly had the better of me).

C • 9 3

7 PM

Bike - Road 29:19 10.85 km (2:42 / km) +68m 2:37 / km

Home. Slowly, legs not responding. So, so many flies. Way to many.

Tuesday May 23, 2017 #

7 AM

Bike - Road 32:43 13.02 km (2:31 / km) +30m 2:29 / km

IW. Thick mist about, not raining but got plenty damp. Oddly saw a record number of cyclists for the morning ride (63).

5 PM

Bike - Road 31:52 12.57 km (2:32 / km) +46m 2:29 / km

HFW. Still not moving very well but a bit more life than yesterday in the legs. 73 cyclists in the sun this evening.

6 PM

Run - Trail 1:07:30 11.36 km (5:56 / km) +391m 5:04 / km
shoes: Salomon Fellraiser 2016

MDC run from Cefncoed. Huge numbers out tonight, 22 of us, ended up splitting into three groups! Together to the first hill (Morlais castle and crypt) and then split on the run along the gorge. Body woke up a bit once moving and was pleased the way in responded to the long gradual climb up the golf course hill. Going to keep this run in the calendar for next year.

Monday May 22, 2017 #

7 AM

Bike - Road 33:56 13.0 km (2:37 / km) +25m 2:35 / km

IW. Proper summer morning - dead calm and sunny.

5 PM

Bike - Road 48:27 15.56 km (3:07 / km) +70m 3:03 / km

HFW via P2C. Legs tired so pace was very easy. Lots of time waiting as lights crossing town.

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