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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Oct 13, 2019:

activity # timemileskm+m
  Bike - Road8 4:22:52 64.13(4:06) 103.21(2:33) 153
  Run - Orienteering3 2:06:26 6.62(19:06) 10.66(11:52) 364
  Run - Trail 2 1:44:04 10.03(10:22) 16.14(6:27) 511
  Climbing1 35:00
  Total14 8:48:22 80.79 130.01 1028
  [1-5]14 8:44:49

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MoTuWeThFrSaSu

Sunday Oct 13, 2019 #

2 PM

Run - Trail 43:04 intensity: (17 @0) + (1:18 @1) + (20:07 @2) + (16:37 @3) + (4:44 @4) + (1 @5) 7.24 km (5:57 / km) +171m 5:19 / km
ahr:135 max:166 shoes: Salomon Fellraiser 2019 (aqua)

Struggled to get out as haven't been enjoying running recently. Did good by delaying as got the nicest part of the day and the legs started off feeling pretty good. Not responding so well towards the end (of what was a short run). Glad I made the effort though.

Saturday Oct 12, 2019 #

9 AM

Run - Orienteering 42:18 intensity: (11 @0) + (16:20 @1) + (18:48 @2) + (5:16 @3) + (1:37 @4) + (6 @5) 3.36 km (12:36 / km) +130m 10:34 / km
ahr:123 max:172 shoes: VJ Falcons 14

Hanging the short course and checking most of the remaining controls. All as it should be. A little mist but none of yesterdays rain. Legs in much better shape if from cold early in the morning.
2 PM

Run - Orienteering 18:08 intensity: (1 @0) + (3:49 @1) + (6:08 @2) + (6:55 @3) + (1:15 @4) 1.79 km (10:07 / km) +77m 8:20 / km
ahr:132 max:156 shoes: VJ Falcons 14

Collecting a few controls. Didn't have many to get as I had a volunteer who collected most of them while I waited fro two very slow ladies to complete their courses. Successful enough with only a few complaints about brambles (experienced by taking sub-optimal routes!). Rain held off.

Friday Oct 11, 2019 #

11 AM

Run - Orienteering 1:06:00 intensity: (1:03:17 @1) + (2:17 @2) + (26 @3) 5.51 km (11:59 / km) +157m 10:29 / km
ahr:96 max:147 shoes: VJ Falcons 14

Hanging controls for tomorrow. Properly wet, things in pockets and bags got wet! Not moving at all well and walking even when I didn't have much to carry. Very slippery out there.
7 PM

Climbing 35:00 [1]

Spot with Ollie. Feeling flat and had failed to cut my finger nails so lots of annoying scrapping. Didn't try the hard routes I'd been working on but did a couple of others.

Thursday Oct 10, 2019 #

7 AM

Bike - Road 33:02 intensity: (38 @0) + (2:59 @1) + (28:44 @2) + (41 @3) 12.98 km (2:33 / km) +13m 2:32 / km
ahr:124 max:140

IW. Still don't seem to have recovered from weeks ago!
5 PM

Bike - Road 33:20 intensity: (1:08 @0) + (3:01 @1) + (25:29 @2) + (3:42 @3) 12.8 km (2:36 / km) +21m 2:35 / km
ahr:125 max:146

HFW. Not a hard week but glad it's over. Wind making the trip home a bit harder that would have been nice.

Wednesday Oct 9, 2019 #

7 AM

Bike - Road 33:42 intensity: (19 @0) + (16:17 @1) + (16:59 @2) + (7 @3) 13.01 km (2:35 / km) +13m 2:35 / km
ahr:120 max:139

IW. It hardly seems to have stopped raining for the past 4 weeks.
5 PM

Bike - Road 33:43 intensity: (1 @0) + (3:02 @1) + (15:34 @2) + (15:06 @3) 12.87 km (2:37 / km) +22m 2:36 / km
ahr:134 max:148

HFW. So much water, thankfully most of it on the ground. Well timed ride to avoid a deluge just before and after.

Tuesday Oct 8, 2019 #

7 AM

Bike - Road 31:47 intensity: (27 @0) + (7:59 @1) + (6:12 @2) + (16:24 @3) + (45 @4) 12.99 km (2:27 / km) +18m 2:26 / km
ahr:132 max:153

IW. Feeling quite good this morning - but so I should after not doing anything of any intensity over the weekend.
5 PM

Bike - Road 33:34 intensity: (1 @0) + (2:30 @1) + (12:40 @2) + (18:23 @3) 12.81 km (2:37 / km) +22m 2:36 / km
ahr:132 max:149

HFW. Feelings good enough. So many suicidal squirrels.
6 PM

Run - Trail 1:01:00 intensity: (10:00 @1) + (15:00 @2) + (21:00 @3) + (12:00 @4) + (3:00 @5) 8.9 km (6:51 / km) +340m 5:45 / km
shoes: Salomon Fellraiser 2019 (aqua)

MDC run from Porth around Mynydd Dinas and towards Mynydd-y-Glyn. Good crowd out and the rain just about stayed away. Tough start and struggled to keep up with Matt (who'd done the Cardiff half on the weekend). But going okay once warmed up. Quite enjoyed it as plenty of single track to run on.

Monday Oct 7, 2019 #

7 AM

Bike - Road 31:41 intensity: (5:00 @1) + (15:00 @2) + (11:41 @3) 12.96 km (2:27 / km) +21m 2:26 / km
ahr:82 max:82

IW. Going well but well caught up by the lights.
5 PM

Bike - Road 32:03 intensity: (30 @0) + (2:27 @1) + (5:14 @2) + (16:46 @3) + (5:09 @4) + (1:57 @5) 12.8 km (2:30 / km) +23m 2:29 / km
ahr:140 max:178

HFW. Bit of a headwind making things hard work.

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