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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Dec 2, 2019:

activity # timemileskm+m
  Bike - Road8 4:39:44 63.82(4:23) 102.7(2:43) 237
  Run - Orienteering2 2:52:57 16.91(10:14) 27.21(6:21) 411
  Run - Trail 3 1:26:44 8.55(10:09) 13.76(6:18) 243
  Run - Terrain1 1:09:40 6.21(11:13) 10.0(6:58) 59
  Climbing1 45:00
  Total15 10:54:05 95.48 153.67 950
  [1-5]15 10:49:51

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Monday Dec 2, 2019 #

7 AM

Bike - Road 34:21 intensity: (2 @0) + (3:35 @1) + (28:36 @2) + (2:01 @3) + (7 @4) 12.95 km (2:39 / km) +20m 2:38 / km
ahr:125 max:158

IW. Quite nippy this morning and a good frost in TW. Dry all weekend though so no ice. Good recovery spin. Surprisingly quiet for such a cracking morning.
5 PM

Bike - Road 34:24 intensity: (1:03 @0) + (6:25 @1) + (25:54 @2) + (1:02 @3) 12.79 km (2:41 / km) +39m 2:39 / km
ahr:122 max:141

HFW. Nice evening and not quite as cool as this morning.

Sunday Dec 1, 2019 #

10 AM

Run - Trail 18:15 intensity: (3:00 @1) + (11:02 @2) + (3:38 @3) + (35 @4) 2.95 km (6:11 / km) +44m 5:45 / km
ahr:117 max:162 shoes: VJ Supra 2018

Quite stiff after yesterday so a fair bit of easy jogging to find my legs. Also had to take myself off to a private bit of forest as the toilet queue was too long.
11 AM

Run - Orienteering race 1:45:58 intensity: (41 @0) + (13 @1) + (1:51 @2) + (46:12 @3) + (56:27 @4) + (34 @5) 16.32 km (6:30 / km) +327m 5:54 / km
ahr:149 max:169 shoes: VJ Supra 2018

Canop Ponds plus other bits, Southern Champs, M21E, 14.0km, 535m, 30 controls.
Struggled with the slippery and sticky conditions at the start but eventually got into a rhythm. Nothing exciting about the area and didn't have too many problems, maybe 5 10-15 second misses, but was getting tired towards the end. Veg mapping out of date so caught out a few times. Also had an altercation with a pair of motorbikers who were riding in the terrain and got in my way. One informed me that he didn't care that it was illegal. Again, happy to survive with no physical problems and, as per last night, to be a couple of minutes behind Megan.
https://www.bok.routegadget.co.uk/rg2/#192&cou...

Saturday Nov 30, 2019 #

Event: Southern Champs Weekend - Middle Distance Event / Championships and Mike Ne
 
5 PM

Run - Trail warm up/down 11:37 intensity: (10 @0) + (49 @1) + (2:41 @2) + (3:46 @3) + (4:11 @4) 2.29 km (5:05 / km)
ahr:140 max:158 shoes: Jalas 2010

Felt good warming up until I turned around and discovered that there was quite a brisk wind!
6 PM

Run - Orienteering race 1:06:59 intensity: (11 @0) + (9 @1) + (51 @2) + (11:18 @3) + (52:52 @4) + (1:38 @5) 10.9 km (6:09 / km) +84m 5:55 / km
ahr:154 max:175 shoes: Jalas 2010

South Night Champs, Caerwent, M21, 9.6km, 100m, 21 controls.
Last ran here for some JK relays years ago and my memory was of fast easy and flat terrain. The dark made it slightly more interesting but not by much. So many buildings to bounce off as long as you kept direction you were going to be grand. Quite a few small misses int eh woods, mostly due to the lack of reflectors and not being able to see the controls. Veg on map also wasn't really accurate enough for night navigation. Did sort of enjoy it though and was happy to be able ti run at a reasonable pace with no injury niggles of tiredness from anything other than lack of fitness.

Friday Nov 29, 2019 #

11 AM

Run - Terrain 1:09:40 intensity: (17 @0) + (31:05 @2) + (30:20 @3) + (7:37 @4) + (21 @5) 10.0 km (6:58 / km) +59m 6:46 / km
ahr:126 max:173

Checking out Hensol Forest with Mark and Alice. As expected, there were some nice bits and some very un-nice bits, but still very hard to know if there is enough usable bits to make it worth mapping. Will have to do a sketch map to see what it looks like. Quite a cool day but nice and sunny. Followed by tea and ice-cream in Cowbridge. Nice.
7 PM

Climbing 45:00 [1]

Spot with Ake and Eulee. Lots of new routes, so good fun. Disappointingly, nothing hard on the slab.

Thursday Nov 28, 2019 #

7 AM

Bike - Road 34:45 intensity: (3:58 @1) + (29:53 @2) + (54 @3) 12.95 km (2:41 / km) +18m 2:40 / km
ahr:125 max:142

IW. legs were having none of it this morning and were just not interested. Lovely morning otherwise, cool but clear and a low mist on the playing fields. Sun just about above the horizon when I got to work.
6 PM

Bike - Road 35:56 intensity: (39 @0) + (5:05 @1) + (28:11 @2) + (2:01 @3) 12.7 km (2:50 / km) +40m 2:47 / km
ahr:125 max:140

HFW. A bit more motion than this morning but not much. Nice evening and surprisingly quite considering that I wasn't all that late.

Wednesday Nov 27, 2019 #

7 AM

Bike - Road 35:02 intensity: (5 @0) + (14:18 @1) + (17:21 @2) + (3:08 @3) + (10 @4) 12.91 km (2:43 / km) +16m 2:42 / km
ahr:122 max:152

IW. Not a bad morning but nothing special. Hip a big achy but not sore after yesterday evening.
5 PM

Bike - Road 36:00 intensity: (25 @0) + (14:55 @1) + (19:47 @2) + (53 @3) 12.73 km (2:50 / km) +41m 2:47 / km
ahr:121 max:141

HFW. Felt darker than usual. Enjoyed the cycle but in no mood for pushing on.

Tuesday Nov 26, 2019 #

7 AM

Bike - Road 37:39 intensity: (2:30 @1) + (26:06 @2) + (8:39 @3) + (24 @4) 12.95 km (2:54 / km) +18m 2:53 / km
ahr:130 max:153

IW. Soggy, grimy and dark sort of morning. Got amp but not wet. Light jacket and gloves than yesterday also meant that I didn't get too warm.
5 PM

Bike - Road 31:37 intensity: (15 @0) + (2:33 @1) + (22:53 @2) + (5:38 @3) + (18 @4) 12.72 km (2:29 / km) +45m 2:27 / km
ahr:128 max:156

HFW. Quicker than of late but don't really know why, didn't feel fast and was delayed a few times.
6 PM

Run - Trail 56:52 intensity: (26 @0) + (9:41 @1) + (28:20 @2) + (13:52 @3) + (4:19 @4) + (14 @5) 8.52 km (6:41 / km) +199m 5:59 / km
ahr:129 max:172 shoes: Salomon Fellraiser 2019 (aqua)

MDC from HQ. Varied group with no fast people, so lots of stopping to regroup. Test for the hip, which I could feel all the time but it was never sore. Tried one effort up a hill, which was tough on the lings but the hip and legs were grand. Raining a bit but not so bad and really mild.

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