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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Dec 20, 2020:

activity # timemileskm+m
  Run - Trail 5 3:45:02 20.22(11:08) 32.54(6:55) 750
  Run - Orienteering4 3:22:24 16.79(12:03) 27.02(7:29) 509
  Pilates1 53:15 0.25(3:36:24) 0.4(2:14:28)
  Climbing1 45:00
  Run - Road 2 39:28 5.13(7:42) 8.25(4:47) 81
  Total12 9:25:09 42.38 68.21 1340
  [1-5]12 8:31:32

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Sunday Dec 20, 2020 #

2 PM

Run - Road 35:03 intensity: (8 @1) + (4:46 @2) + (5:53 @3) + (23:28 @4) + (48 @5) 7.43 km (4:43 / km) +81m 4:28 / km
ahr:146 max:163 shoes: Asics trail (orange)

Surprisingly tired after yesterday so wanting a day that I didn't have to pick my feet up (quite glad not to be doing the Brecon Beacons race route today). Therefore took the unusual option of running on the Taff Trail. Slow out of the house, but able to pick the pace up after the first km and was actually feeling grand, ended up at a sort of tempo pace - which was needed as it started raining a very cold rain soon after leaving the house. Comfortable at this pace but would have been a real effort to go much quicker - also found the out (uphill) easier and more enjoyable than the back.

Saturday Dec 19, 2020 #

9 AM

Run - Trail 7:25 intensity: (14 @0) + (1:11 @1) + (5:41 @2) + (19 @3) 1.07 km (6:57 / km) +32m 6:03 / km
ahr:119 max:132 shoes: VJ Supra 2018

Over to Garth Tyres to join training organised by mark and Alice for the Southern talent squad (one of the lads having travelled from Suffolk!).
10 AM

Run - Orienteering 40:40 intensity: (1:15 @1) + (4:35 @2) + (13:09 @3) + (20:46 @4) + (55 @5) 3.95 km (10:18 / km) +174m 8:26 / km
ahr:143 max:167 shoes: VJ Supra 2018

Warm up followed by a compass exercise and fog (know the area isn't always an advantage).

Run - Orienteering 20:16 intensity: (1:09 @1) + (39 @2) + (1:34 @3) + (12:21 @4) + (4:33 @5) 1.67 km (12:07 / km) +71m 9:59 / km
ahr:151 max:170 shoes: VJ Supra 2018

Corridor. Took a while to get started as my watch through a complete paddy and was scrolling the display off the side of the screen. had to shut it down to sort it out. No problems once under way.
11 AM

Run - Orienteering 18:19 intensity: (10 @1) + (4 @2) + (1:05 @3) + (14:42 @4) + (2:18 @5) 1.97 km (9:18 / km) +76m 7:48 / km
ahr:152 max:183 shoes: VJ Supra 2018

Control pick. Enjoyed this - nice having a map with all the features on!
12 PM

Run - Trail 33:33 intensity: (1:01 @1) + (6:17 @2) + (19:31 @3) + (6:35 @4) + (9 @5) 4.51 km (7:27 / km) +63m 6:57 / km
ahr:137 max:163 shoes: VJ Supra 2018

Over to Ty'n y Coed with Matt for company.
1 PM

Run - Orienteering 1:03:28 intensity: (2:54 @0) + (3:26 @1) + (8:48 @2) + (28:59 @3) + (17:56 @4) + (1:25 @5) 6.42 km (9:53 / km) +143m 8:54 / km
ahr:132 max:170 shoes: VJ Supra 2018

More exercises. Start with Norwegian (enjoyed), accurate control (got to wrong - pit hidden by control circle caught me and didn't read my description on the other so was on the wrong side of the hill), then ran on my own simplified map (which was awesome!) before a final clock relay.
C • "Simplified" 4
4 PM

Run - Trail 41:27 intensity: (10 @1) + (17:16 @2) + (21:26 @3) + (2:35 @4) 5.49 km (7:33 / km) +49m 7:13 / km
ahr:157 max:172 shoes: VJ Supra 2018

Back from Ty'n y Coed. Feeling a it worn out and a funny stitch type of thing. Threatened to lash but only lasted a few seconds. Very dark in the Gwaelod woods at the end.

Friday Dec 18, 2020 #

Climbing 45:00 [1]

Spot with Matt. Wanted to get out as don't know when the next opportunity will be. Some improvement on last week but still quite comical. Had been planning on a run earlier in the day but it was just lashing it down all the while.

Thursday Dec 17, 2020 #

12 PM

Run - Trail 43:32 intensity: (16 @0) + (3:27 @1) + (10:13 @2) + (19:43 @3) + (8:55 @4) + (58 @5) 6.68 km (6:31 / km) +200m 5:40 / km
ahr:135 max:169 shoes: Salomon Fellraiser 2019 (aqua)

Not surprised that my legs were feeling it today, so an easy plod, especially on hills, through Nant y Bedw. Wet and muddy underfoot but got some decent weather.

Wednesday Dec 16, 2020 #

6 PM

Run - Road warm up/down 4:25 intensity: (16 @0) + (1:19 @1) + (2:50 @2) 0.82 km (5:24 / km)
ahr:112 max:123 shoes: Asics trail (orange)

Short warm up around the lanes and alleys in Whitchurch.

Run - Orienteering 59:41 intensity: (17 @0) + (12 @1) + (57 @2) + (3:16 @3) + (40:46 @4) + (14:13 @5) 13.01 km (4:35 / km) +44m 4:31 / km
ahr:154 max:170 shoes: Asics trail (orange)

SWOC Maprun, Whitchurch. Used the work phone to see if it would do better, it didn't took an age to find the start, then picked up nothing else and wouldn't record the finish even after standing at it for 5 minutes. However, decided immediately to ignore it, so just ran, choosing roads that I didn't think that I'd been along before. Again, legs working surprisingly well and it was another nice evening (after a day of rain). Ran out of time towards the end after opting to cross the river, but made it back under the hour.

Tuesday Dec 15, 2020 #

6 PM

Run - Trail 1:39:05 intensity: (25 @0) + (3:17 @1) + (16:54 @2) + (32:44 @3) + (32:17 @4) + (13:28 @5) 14.79 km (6:42 / km) +406m 5:53 / km
ahr:142 max:171 shoes: Salomon Fellraiser 2019 (aqua)

MDC from Taffs Well Station. Really nice evening, still and mild with excellent views. Not wanting to get out again but was glad that I did, for some very strange reason my legs were working just grand and I was running well without any effort. Don't know why, but it was fun!

Monday Dec 14, 2020 #

6 PM

Pilates 53:15 intensity: (49:15 @0) + (4:00 @1) 0.4 km (2:14:28 / km)
ahr:69 max:116

Much nicer day but didn't see any of it. Feeling a little bleaugh all day so didn't know how up for FVO pilates I'd be, but was fine once into it. Need to start doing a few press-ups again.

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