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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jun 26, 2022:

activity # timemileskm+m
  Run - Trail 7 5:29:02 32.05(10:16) 51.59(6:23) 664
  Run - Orienteering4 2:42:05 15.58(10:24) 25.07(6:28) 251
  Bike - Road4 2:16:17 30.68(4:27) 49.38(2:46) 219
  Pilates1 1:01:46 0.61(1:41:20) 0.98(1:02:58)
  Total14 11:29:10 78.92(8:44) 127.01(5:26) 1133
  [1-5]14 10:35:34

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MoTuWeThFrSaSu

Sunday Jun 26, 2022 #

9 AM

Run - Trail warm up/down 52:11 intensity: (1:42 @0) + (6:38 @1) + (33:27 @2) + (10:23 @3) + (1 @4) 8.12 km (6:26 / km) +18m 6:21 / km
ahr:122 max:145 shoes: Jalas 2010

Extended warm up run with Matt out to the Lighthouse at the end of Whitford Burrows. Tide wasn't out quite far enough so couldn't do the last 50m or so. Very windy on the way back.
10 AM

Run - Orienteering race 22:07 intensity: (28 @0) + (6 @1) + (16 @2) + (2:47 @3) + (17:45 @4) + (45 @5) 3.68 km (6:01 / km) +26m 5:48 / km
ahr:149 max:163 shoes: Jalas 2010

SBOC 2x2 Relays, Whiteford Burrows, Leg 1, 3.1km, 13 controls.
Team with Matt and running 1st and 3rd. A bit boxed at the start meant it was slow going for the first 2, but then hardly saw anyone for the rest of the course apart from where paths crossed with the various shorter options. No issues and ran okay. Not sure where I finished but there were a few teams in already. Fun little course.
11 AM

Run - Trail warm up/down 6:48 intensity: (47 @1) + (5:53 @2) + (8 @3) 1.03 km (6:37 / km) +11m 6:17 / km
ahr:119 max:135 shoes: Jalas 2010

A shuffle while Matt was out to loosen out a bit, it worked.

Run - Orienteering race 25:12 intensity: (10 @0) + (14 @1) + (1:42 @2) + (14:27 @3) + (8:25 @4) + (14 @5) 3.63 km (6:57 / km)
ahr:140 max:164 (injured) shoes: Jalas 2010

SBOC 2x2 Relays, Whiteford Burrows, Leg 3, 2.9km, 14 controls.
Looking forward this as the nicer bit of the area. Started okay but fell very heavily leaving #5 and landed on my sore hip. Although grass and sand, it got a good back and hurt a lot. Got up and didn't think I'd be able to continue, but managed to get some movement out of it so trotted on. Couldn't stride at all and it remained very painful and couldn't do much when Sarah R and then Fay W ran passed. Also made a mess of #12, partly because the circle was hiding a similar feature.
Hip still very painful and can't push up off it. Going to have to get it both looked at and given a bit of rest. Frustrating aa it I was starting to be able to do a reasonable amount on it without much discomfort.

Saturday Jun 25, 2022 #

11 AM

Run - Trail warm up/down 19:50 intensity: (11 @0) + (6:34 @1) + (8:07 @2) + (4:58 @3) 2.93 km (6:46 / km) +57m 6:10 / km
ahr:119 max:136 shoes: Jalas 2010

Usual stiffness to get going. Went to check out the Blue Pool as have not been there before. Would need to be a nicer day to get me in it.
12 PM

Run - Orienteering race 1:23:22 intensity: (9 @0) + (24 @1) + (3:15 @2) + (20:43 @3) + (57:54 @4) + (57 @5) 11.63 km (7:10 / km) +150m 6:44 / km
ahr:146 max:176 shoes: Jalas 2010

Broughton Burrows, Welsh League, Brown, 9.9km, 28 controls.
Pretty happy with this. Never felt like I was racing but I was moving steadily and didn't struggle with the area (much better than the SHIs here a few years ago). Also coped better with the 1:7500 map, though I still had to stop regularly to read the detail. No real navigation issues, just a few 10-20 second wobbles. Very impressive winning time by Alastair Thomas.
https://www.sboc.org.uk/results/20220625bb_mogspli...

Friday Jun 24, 2022 #

5 PM

Run - Trail 1:37:28 intensity: (9 @0) + (1:00 @1) + (12:14 @2) + (1:09:06 @3) + (14:44 @4) + (15 @5) 18.02 km (5:25 / km) +16m 5:23 / km
ahr:137 max:164 shoes: Salomon Trailster 2

In the shire for a CPD event so took the opportunity to explore somewhere new. Not every exciting - took 14.km to hit a hill (a whole 15m of it) but pleasant enough nonetheless. Taking it easy enough, didn't have a map so a few navigational wonders, and lots of gates, but not being overgrown was a bonus - it even had a section of woods.

Thursday Jun 23, 2022 #

7 AM

Bike - Road 36:53 intensity: (5:52 @1) + (22:13 @2) + (8:46 @3) + (2 @4) 13.3 km (2:46 / km) +51m 2:43 / km
ahr:124 max:146

IW. First ride into work in 28 months! Haven't missed it at all and body really struggled, partly with the early morning but also didn't have the strength in my quads to get the single speed moving, so felt like I was cycling through tar all the way in.
3 PM

Bike - Road 36:11 intensity: (1 @0) + (6:47 @1) + (29:14 @2) + (9 @3) 13.15 km (2:45 / km) +46m 2:42 / km
ahr:118 max:130

HFW. Body not responding a whole lot better to the evening trip, lots of standing on the peddles to try and get the bike moving. Also trying to rain just about all of the way home.

Wednesday Jun 22, 2022 #

5 PM

Bike - Road 30:44 intensity: (32 @0) + (11:43 @1) + (16:07 @2) + (2:22 @3) 12.32 km (2:30 / km) +78m 2:25 / km
ahr:117 max:141

Down to Heath Pak for the Park Series. Never really got warmed up and legs not up for it. Lots of kids in Hailey Park celebrating GCSE's exams or something.
6 PM

Run - Trail warm up/down 10:32 intensity: (20 @0) + (10 @1) + (3:26 @2) + (6:20 @3) + (16 @4) 2.03 km (5:12 / km) +11m 5:03 / km
ahr:132 max:148 shoes: Salomon Sense Pro

Really needed this, so slow to get going, but eventually moving okay.

Run - Orienteering race 31:24 intensity: (18 @1) + (31 @2) + (4:55 @3) + (20:40 @4) + (5:00 @5) 6.13 km (5:07 / km) +74m 4:50 / km
ahr:152 max:164 shoes: Salomon Sense Pro

SWOC Park Series, Heath Park.
Another belter of an evening, almost too nice to be running! The running was okay, certainly not moving all that well but once the Roath Park section of the course was done, it was quite interesting weaving around the trails and across the grass in Heath Park. Well beaten by Matt though.
8 PM

Bike - Road 32:29 intensity: (1:07 @0) + (27:01 @1) + (4:20 @2) + (1 @3) 10.61 km (3:04 / km) +43m 3:00 / km
ahr:105 max:130

Leisurely ride home with Matt W.

Tuesday Jun 21, 2022 #

6 PM

Run - Trail 1:39:15 intensity: (40 @0) + (9:54 @1) + (22:01 @2) + (41:40 @3) + (23:23 @4) + (1:37 @5) 13.13 km (7:34 / km) +344m 6:41 / km
ahr:134 max:177 shoes: Salomon Sense Flow2

Waterfall run at Pontneddfechan with MDC. Some evening, perfect for a bit of a dip. Took a while to get going and was happy to stick at a pretty slow pace. Such a nice evening to be out - also found a nice new path.

Monday Jun 20, 2022 #

12 PM

Run - Trail 42:58 intensity: (1:28 @1) + (8:49 @2) + (21:44 @3) + (6:15 @4) + (4:42 @5) 6.33 km (6:47 / km) +206m 5:50 / km
ahr:138 max:173 shoes: Salomon Sense Flow2

Lovely summers day with blue skies and the woods smelling fresh after Saturday's rain, very nice to be out. It even persuaded me to do a bit more than my leas really wanted to do. Easy and slow recovery run, could feel the hip but it wasn't sore.
6 PM

Pilates 1:01:46 intensity: (48:07 @0) + (13:14 @1) + (25 @2) 0.98 km (1:02:58 / km)
ahr:76 max:126

FVO Pilates. Needed this as was quite stiff. Couldn't put a whole lot of effort into the circuits part though.

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