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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jan 12, 2020:

activity # timemileskm+m
  Run - Trail 6 6:52:40 34.74(11:53) 55.91(7:23) 1667
  Bike - Road8 3:45:05 52.41(4:18) 84.35(2:40) 259
  Run - Orienteering1 46:47 4.03(11:36) 6.49(7:13) 136
  Climbing1 30:00
  Strength exercises1 7:00
  Total16 12:01:32 91.18 146.75 2061
  [1-5]16 11:44:01

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MoTuWeThFrSaSu

Sunday Jan 12, 2020 #

11 AM

Run - Trail 3:43:21 intensity: (12:53 @0) + (2:32:09 @1) + (55:49 @2) + (1:50 @3) + (38 @4) + (2 @5) 25.0 km (8:56 / km) +972m 7:29 / km
ahr:112 max:165 shoes: Salomon Fellraiser 2019 (aqua)

With Ollie in the Black Mountains around some of the Vale of Ewyas route. Legs spent from yesterday, but fortunately Ollie wasn't feeling any more sprightly. Lots of walking and nothing more than a job. Cold wind but the rain didn't show - not that any was needed as it was super muddy.

Saturday Jan 11, 2020 #

8 AM

Run - Trail 16:20 intensity: (15 @1) + (28 @2) + (11:47 @3) + (3:50 @4) 3.19 km (5:07 / km) +5m 5:05 / km
ahr:144 max:158 shoes: Asics Adventurer (Blue)

Warm up - feeling surprisingly good for this hour and with a full stomach. Grand morning, though a bit of a cold breeze.
9 AM

Run - Trail 19:53 intensity: (11 @0) + (10 @1) + (12 @2) + (5:29 @3) + (10:11 @4) + (3:40 @5) 4.91 km (4:03 / km) +13m 4:00 / km
ahr:155 max:173 shoes: Asics Adventurer (Blue)

Cosmeston parkrun. Plan was to do it tempo, which I think I did, only I don't think I'd have been a whole lot quicker had I run as hard as I could. Mostly a very nice course, with the first 4km being on dirt paths - last km was not so nice being along a pretty straight tarmac track. Quite a flat course but still managed to pass people whenever there was a wee up or down. Bit of a shock to the body.

Run - Trail warm up/down 11:48 intensity: (11:11 @2) + (37 @3) 2.01 km (5:53 / km)
ahr:129 max:148 shoes: Asics Adventurer (Blue)

Round the small lake with Matt and Mark.
10 AM

Run - Trail warm up/down 22:31 intensity: (1:01 @0) + (11:17 @1) + (4:39 @2) + (5:33 @3) + (1 @4) 3.13 km (7:12 / km) +73m 6:27 / km
ahr:120 max:152 shoes: VJ Falcons 2017

Warm up with matt and Mark. Feeling very tired, especially on hills. Extended it on my own and found a new trail and some bits of woods I didn't know about beyond the viaduct - think they need to get added to the map.
11 AM

Run - Orienteering race 46:47 intensity: (34 @1) + (47 @2) + (22:15 @3) + (23:06 @4) + (5 @5) 6.49 km (7:13 / km) +136m 6:32 / km
ahr:150 max:168 shoes: VJ Falcons 2017

SWOC League, Porthkerry, Blue, 4.8km.
Found this hard, could run okay on the flat but had nothing to give on the hills - decided to keep it steady as not wanting to push the body into places it doesn't want to go. Surprised to catch both Matt and Mark reasonably quickly - fortunately for them both I was far enough ahead of them at #12 to swap it and #13 which had been put out in the wrong order before they turned up. Somehow managed to stop my watch just as I was sorting out this.

Friday Jan 10, 2020 #

7 AM

Bike - Road 33:03 intensity: (44 @1) + (15:24 @2) + (15:23 @3) + (1:32 @4) 12.94 km (2:33 / km) +20m 2:32 / km
ahr:136 max:153

IW. Mild again but not all that busy. Less cloud made it much lighter.
5 PM

Bike - Road 11:26 intensity: (1 @0) + (8:53 @1) + (2:25 @2) + (7 @3) 3.57 km (3:12 / km)
ahr:115 max:137

Tp Boulders from Work - tried to cut through Splott but forgot the road layout and after a few wrong terns ended back on Newport Road. Felt like I was going well without too much effort.
6 PM

Climbing 30:00 [1]

Boulders with mark and Emma. So busy and expensive! Was completely rubbish - frustrating how quickly you lose it.
7 PM

Bike - Road 24:16 intensity: (14 @0) + (6:17 @1) + (3:04 @2) + (9:01 @3) + (5:40 @4) 9.18 km (2:39 / km) +73m 2:32 / km
ahr:136 max:161

To Mark and Clare's after climbing. Was going well earlier because I had a tailwind... Here I did not. Climb up past Roath Lake felt very big with no gear options.
11 PM

Bike - Road 18:10 intensity: (54 @0) + (8:06 @1) + (6:12 @2) + (2:58 @3) 7.1 km (2:33 / km) +36m 2:30 / km
ahr:117 max:149

Home after a very nice evening. Again feeling the hills.

Thursday Jan 9, 2020 #

10 PM

Strength exercises 7:00 [1]

Long day on site and a horrible evening, so not included to get out. Need to do short sessions of strength work like this a bit more regularly than every two months...

Wednesday Jan 8, 2020 #

7 AM

Bike - Road 34:18 intensity: (20:29 @1) + (13:49 @2) 12.94 km (2:39 / km) +21m 2:38 / km
ahr:118 max:132

IW. Moving a bit better than yesterday but caught out by traffic in a few places. Mad warm and swarms of flies about.
5 PM

Bike - Road 34:49 intensity: (20:50 @1) + (13:26 @2) + (33 @3) 12.83 km (2:43 / km) +45m 2:40 / km
ahr:116 max:145

HFW. A so ends the dryness. Little but wet drizzle heading out but it got progressively heavier and also proportionally wetter. Not cold but not warm either when very damp.

Tuesday Jan 7, 2020 #

8 AM

Bike - Road 34:03 intensity: (6:33 @1) + (26:57 @2) + (33 @3) 12.96 km (2:38 / km) +20m 2:36 / km
ahr:124 max:139

IW. So very dark, needed the light to see the TT for the first time this winter. Body not up for this, but got a good run through town. Dry and warm.
6 PM

Bike - Road 35:00 intensity: (29 @0) + (9:36 @1) + (24:29 @2) + (26 @3) 12.82 km (2:44 / km) +45m 2:41 / km
ahr:122 max:139

HFW. Struggling with uncooperative legs, a very slight breeze and too high a gear. Fortunately not in a rush.

Run - Trail 1:05:45 intensity: (1:34 @0) + (8:59 @1) + (28:17 @2) + (25:01 @3) + (1:53 @4) + (1 @5) 8.97 km (7:20 / km) +345m 6:09 / km
ahr:130 max:168 shoes: Salomon Fellraiser 2019 (aqua)

MDC run around the hill and woods in Abercynon. Very stop/start due to one group and a bit range of abilities. Hills were too steep for my legs so had to walk quite a few bits. Not raining but the air was very wet, as were the trails. Fun. Great feed after as well.

Monday Jan 6, 2020 #

10 AM

Run - Trail 53:02 intensity: (14 @0) + (10:48 @1) + (11:52 @2) + (22:46 @3) + (7:22 @4) 8.7 km (6:06 / km) +259m 5:18 / km
ahr:134 max:159 shoes: Salomon Fellraiser 2016

last run in the sun in shorts and a T for a while I expect! Actually quite cool, but another glorious day. legs struggling on the hills (about time!) but otherwise feeling surprisingly good.

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