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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Sep 23, 2018:

activity # timemileskm+m
  Run - Trail 12 9:53:42 59.42(10:00) 95.62(6:13) 1431
  Bike - Road8 4:12:44 63.77(3:58) 102.63(2:28) 355
  Total20 14:06:26 123.18(6:52) 198.24(4:16) 1786
  [1-5]20 13:56:45

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MoTuWeThFrSaSu

Sunday Sep 23, 2018 #

8 AM

Run - Trail 52:21 intensity: (4:37 @1) + (32:47 @2) + (10:20 @3) + (4:37 @4) 7.91 km (6:37 / km) +117m 6:10 / km
ahr:131 max:163 shoes: Salomon Fellraiser 2018 (blk)

9 AM

Run - Trail 29:10 intensity: (28 @0) + (7:05 @1) + (17:05 @2) + (4:32 @3) 4.87 km (5:59 / km) +93m 5:28 / km
ahr:124 max:141 shoes: Salomon Fellraiser 2018 (blk)

10 AM

Run - Trail 1:01:43 intensity: (24 @0) + (10:10 @1) + (41:30 @2) + (8:42 @3) + (57 @4) 10.24 km (6:02 / km) +259m 5:21 / km
ahr:126 max:157 shoes: La Sportiva Crosslite (4)

Saturday Sep 22, 2018 #

7 AM

Run - Trail 46:38 intensity: (10 @0) + (3:12 @1) + (35:35 @2) + (7:41 @3) 8.36 km (5:35 / km) +76m 5:20 / km
ahr:128 max:144 shoes: Salomon Fellraiser 2018 (blk)

Last run yesterday and first run this morning, maybe I should start being nice to GD44... With Mark and Alan. Diverted from the official route to follow the 'old' route, which was the same distance but avoided a lot of tarmac. Lovely beach section to end.
9 AM

Run - Trail 44:08 intensity: (23 @0) + (19:19 @1) + (24:20 @2) + (6 @3) 7.57 km (5:50 / km) +19m 5:45 / km
ahr:120 max:136 shoes: La Sportiva Crosslite (4)

With Mark and Alan again, again some nice beech running (past Anglesey Airport) but not much else of special interest. Although it did stay dry.
11 AM

Run - Trail 51:59 intensity: (9 @0) + (35:48 @1) + (16:02 @2) 7.94 km (6:33 / km) +30m 6:26 / km
ahr:117 max:130 shoes: Salomon Fellraiser 2018 (blk)

Bonus leg with Alice and Karen as the Dalimore's (actually Nick!) got there van stuck in soft sand and couldn't make it on time. Karen struggling so an easy pace, but some lovely coast (one we got as far as the sea) and even found a permanent O control - who new there was a map out here???
2 PM

Run - Trail 33:07 intensity: (22 @0) + (39 @1) + (15:42 @2) + (15:44 @3) + (40 @4) 5.91 km (5:36 / km) +11m 5:33 / km
ahr:133 max:160 shoes: Salomon Fellraiser 2018 (blk)

Joined by the flying Scotsman on the causeway, which was a surprise bonus - though it was mostly hidden behind the wall. Dead flat and the only interesting bit was a bit along the beach and a nice bridge at the end. Tried to rain but only ended up being a few spots. With Nick, Alan and Mark.
4 PM

Run - Trail 54:59 intensity: (2:34 @0) + (15:27 @1) + (31:35 @2) + (5:23 @3) 7.61 km (7:14 / km) +104m 6:46 / km
ahr:121 max:142 shoes: Salomon Fellraiser 2018 (blk)

Nice loop around a steep headland, first cliffs that I've seen on the island. Again the threat of rain but none in the end. With Mark, Alan and Nick - mark taking the former two on a slightly different route for the middle section!
6 PM

Run - Trail 59:16 intensity: (20 @0) + (48 @1) + (15:28 @2) + (36:38 @3) + (5:52 @4) + (10 @5) 8.99 km (6:35 / km) +288m 5:41 / km
ahr:139 max:170 shoes: Salomon Fellraiser 2018 (blk)

Second bonus run of the day and added so there was more time/less running to do the following day. With Gary and Tom and considerably faster than the rest of the day. Also considerably more hills. But also some of the nicest coast and best views of the day.

Friday Sep 21, 2018 #

3 PM

Run - Trail 36:15 intensity: (18 @0) + (46 @1) + (9:33 @2) + (25:20 @3) + (18 @4) 6.9 km (5:15 / km) +30m 5:08 / km
ahr:137 max:161 shoes: Salomon Fellraiser 2018 (blk)

Anglesey Coast Path. Quite a straightforward leg along just to the south of Menai Bridge, with mark and Alice. Not all that exciting but quite pleasant all the same once off the road. Missed the heavy showers (just).
4 PM

Run - Trail 1:08:09 intensity: (19 @0) + (5:54 @1) + (24:20 @2) + (36:06 @3) + (1:30 @4) 11.92 km (5:43 / km) +38m 5:38 / km
ahr:134 max:162 shoes: Salomon Fellraiser 2018 (blk)

Anglesey Coast Path.
Second leg of the afternoon, with Tom and Astid from the end of Newborough Island. Nice open beach followed by some dull forest tracks. Sun and waves along the coast were spectacular.

Thursday Sep 20, 2018 #

7 AM

Bike - Road 32:25 intensity: (22 @0) + (7:23 @1) + (23:19 @2) + (1:21 @3) 12.94 km (2:30 / km) +41m 2:28 / km
ahr:124 max:143

IW. Must have been pretty wet overnight but was actually not too bad, could have done with the front mudguard though.
6 PM

Bike - Road 31:53 intensity: (43 @0) + (19:33 @1) + (8:28 @2) + (2:58 @3) + (11 @4) 12.8 km (2:29 / km) +50m 2:27 / km
ahr:118 max:158

HFW. Expecting lots of rain and wind but ended up with just a little helpful wind. I'll take that.

Wednesday Sep 19, 2018 #

7 AM

Bike - Road 33:08 intensity: (8 @0) + (3:42 @1) + (15:16 @2) + (7:14 @3) + (1:56 @4) + (4:52 @5) 12.98 km (2:33 / km) +40m 2:31 / km
ahr:136 max:174

IW. Quite damp leaving home, but as usual, okay once past the M4 and out of the valley. Rain seems to have put all the other cyclists off.
6 PM

Bike - Road 32:56 intensity: (24 @0) + (20:40 @1) + (11:14 @2) + (38 @3) 12.78 km (2:35 / km) +50m 2:32 / km
ahr:118 max:142

HFW. Lights on North Road by the uni have been completely re-synced to accommodated the new pedestrian crossings. Going to take me a while to learn the new sequence.

Tuesday Sep 18, 2018 #

7 AM

Bike - Road 30:35 intensity: (14 @0) + (6:09 @1) + (15:04 @2) + (7:35 @3) + (1:33 @4) 12.95 km (2:22 / km) +41m 2:19 / km
ahr:128 max:155

IW. A friendly wind, much appreciated. Not quite so friendly traffic.
4 PM

Bike - Road 28:35 intensity: (1 @0) + (54 @1) + (4:34 @2) + (14:57 @3) + (7:33 @4) + (36 @5) 12.64 km (2:16 / km) +50m 2:13 / km
ahr:143 max:186

HFW. Bit delays at work so in a rush. Wind was surprisingly helpful, especially towards the latter part of the cycle.
6 PM

Run - Trail 55:57 intensity: (2:21 @1) + (1:33 @2) + (4:31 @3) + (34:21 @4) + (13:11 @5) 7.39 km (7:34 / km) +366m 6:04 / km
ahr:156 max:178 shoes: Salomon Fellraiser 2017 (blue)

MDC run from Torpantau. Quite windy and cloudy, so opted to come back along the to make the best use of the daylight at the end. Just made it back without needing to turn the light on. Nice to be out running and some nice bits, wasn't feeling all that bouncy so quite happy for the numerous re-grouping rests!

Monday Sep 17, 2018 #

7 AM

Bike - Road 31:13 intensity: (3:13 @1) + (12:55 @2) + (14:02 @3) + (1:03 @4) 12.97 km (2:24 / km) +32m 2:23 / km
ahr:134 max:153

IW. Quite damp in the valley this morning, but not actually raining.
7 PM

Bike - Road 31:59 intensity: (2:22 @0) + (3:13 @1) + (19:29 @2) + (6:29 @3) + (26 @4) 12.56 km (2:33 / km) +51m 2:30 / km
ahr:124 max:159

HFW. Met Nicky for a stroll, so home slightly later. Just about needed the full lights, though I now know how long my rear lasts before needing a charge!

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