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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jun 18, 2017:

activity # timemileskm+m
  Bike - Road7 4:48:41 74.38(3:53) 119.69(2:25) 913
  Walk1 4:00:00 22.74(10:33) 36.59(6:34) 912
  Run - Trail 3 3:39:22 17.59(12:28) 28.31(7:45) 1553
  Climbing1 45:00
  Run - Road 1 26:35 2.97(8:57) 4.78(5:34) 91
  Total13 13:39:38 117.67 189.38 3469

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Sunday Jun 18, 2017 #

10 AM

Walk 4:00:00 intensity: (2:30:00 @1) + (1:15:00 @2) + (15:00 @3) 36.59 km (6:34 / km) +912m 5:50 / km
shoes: La Sportiva Crosslite (5)

Walk around the Gower with Nicky, who wanted time on her feet rather than distance (out for 8 hours). Baking day and lovely to be out in such a lovely place. Jogged the last 90 minutes before a quick dip in the sea at the end. Very enjoyable day.

Saturday Jun 17, 2017 #

5 PM

Bike - Road 1:45:10 intensity: (25:00 @1) + (40:00 @2) + (35:00 @3) + (5:10 @4) 42.08 km (2:30 / km) +690m 2:19 / km

Quick, random and hilly spin to check out the new cassette on my bike (giving me a 27 rear cog rather than the previous biggest of 25 - exciting stuff). Actually made a big difference and a lot of hills were much more manageable. Although very nearly got taken out by a car from behind who nearly hit me on a blind corner on a steep hill - cars also going down the hill and there wasn't room for two cars and a cyclist, could hear his anti-lock breaks!

Friday Jun 16, 2017 #

6 PM

Run - Road 26:35 [2] 4.78 km (5:34 / km) +91m 5:05 / km
shoes: Asics GT 2000

Up to Spot along the back road. Much nice than the main road but also a lot more hills. Didn't feel particularly but got a good sweat on. Back too wobbly and missing its chest strap, so very uncomfortable.
7 PM

Climbing 45:00 [2]

Climbing at Spot with Richard and Mark. Surprised to be climbing okay after several weeks off, although having said that the arms and hands gave up before an hour was up.

Thursday Jun 15, 2017 #

7 AM

Bike - Road 29:40 intensity: (20:00 @2) + (9:40 @3) 13.02 km (2:17 / km) +29m 2:15 / km

IW. Lucky with the lights but plenty of other obstructions, surprised with the time.
5 PM

Bike - Road 31:33 intensity: (15:00 @2) + (15:00 @3) + (1:33 @4) 12.73 km (2:29 / km) +47m 2:26 / km

HFW. Worked quite hard but both the wind and lights were against me.
6 PM

Run - Trail intervals 1:29:39 intensity: (15:00 @1) + (25:00 @2) + (25:00 @3) + (15:00 @4) + (9:39 @5) 10.28 km (8:43 / km) +702m 6:30 / km
shoes: Salomon Fellraiser 2016

5 x the north-east nose of the Garth, 300m x 70m climb (with rcro, Will and Mark P).
3:08, 2:39, 2.26, 2.25 2.26
Took a while to get going (its been a while) but just worked n trying to get progressively quicker. Mostly worked, but hard work as this is a steep hill and going to fast just kills with lactic. Time includes warm up (with a bit of an explore of a new path) and a nice and easy long warm down.

Wednesday Jun 14, 2017 #

2 PM

Run - Trail 33:10 intensity: (20:00 @2) + (10:00 @3) + (3:10 @4) 5.54 km (5:59 / km) +163m 5:13 / km
shoes: Salomon Fellraiser 2016

A quick spin around Winterfold during lunch. Remembered enough of it to know where the nice tracks were and the lay of the land, but not much else. Very warm - though not as hot as a National Event I did here about '95 when it was about 28 degrees in April.

Tuesday Jun 13, 2017 #

7 AM

Bike - Road 30:52 [2] 13.03 km (2:22 / km) +30m 2:20 / km

IW. Number of bicycle operators back to normal numbers after half term and some wet weather. Cool but dry.
4 PM

Bike - Road 29:00 [3] 12.94 km (2:15 / km) +47m 2:12 / km

HFW. 20 minutes earlier than usual in order to make the MDC run, plenty of people out but a lot few commuters. Tried a bit harder and was a bit sweaty when arrived home.
6 PM

Run - Trail 1:36:33 intensity: (10:00 @1) + (20:00 @2) + (45:00 @3) + (15:00 @4) + (6:33 @5) 12.49 km (7:44 / km) +688m 6:04 / km
shoes: Salomon Fellraiser 2016

MDC reccy of the Tour de Calch route that we failed to reccy last year and then all got lost... Not a problem in the summer sunshine this evening, but still a bit far for an evening run. Thankfully the pub was accommodating and food was provided despite being half an hour or so late. Really enjoyed this.

Monday Jun 12, 2017 #

7 AM

Bike - Road 30:59 [2] 12.98 km (2:23 / km) +29m 2:22 / km

IW. Expecting to be a bit quicker with some favorable wind conditions. Passed twice by the same cyclist, don't know how he managed to get behind me.
5 PM

Bike - Road 31:27 [2] 12.92 km (2:26 / km) +41m 2:24 / km

HFW via a map briefing with Nicky. Lovely evening and nice and quite.

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