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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cardiffajax

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Cycling48 30:24:00 434.03(14.3/h) 698.5(23.0/h) 6926
  Running9 10:05:00 63.01(9:36) 101.4(5:58) 2716
  Total56 40:29:00 497.04(4:53) 799.9(3:02) 9642

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Friday Jan 31, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work. Chilly wind.
5 PM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride home. Cold, windy and wet.

Thursday Jan 30, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride into work. Cold and overcast but dry.
5 PM

Cycling 35:00 [3] 9.5 mi (16.3 mph) +150m

Another quicker ride home. Slight tailwind and dry.

Wednesday Jan 29, 2014 #

8 AM

Cycling 40:00 [3] 9.5 mi (14.2 mph) +150m

Easy ride to work. Lulled into thinking it might stay dry, but got caught out in a nasty shower just before work, cold rain and wind.
5 PM

Cycling 35:00 [3] 9.5 mi (16.3 mph) +150m

Easy ride home. Nice and dry, big tailwind, fast going!

Feeling pretty motivated when I got home to head out for a run, but as soon I got changed it started raining and killed any enthusiasm I had.

Tuesday Jan 28, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work. Back to normal, pretty awful conditions, cold rain and wind.
5 PM

Cycling 40:00 [3] 9.5 mi (14.2 mph) +150m

Easy ride home. Almost pleasant just a few spots of rain, mostly dry, warm with a nice tailwind.

Monday Jan 27, 2014 #

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work.
5 PM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride home. Could almost be described as nice!

Sunday Jan 26, 2014 #

4 PM

Running 20:00 [2] 2.0 mi (10:00 / mi)

After waiting all day for a break in the weather I lost all motivation to get out for a long run so just jogged super easy to the shops and back

Saturday Jan 25, 2014 #

2 PM

Running intervals 1:15:00 [4] 8.0 mi (9:22 / mi) +100m 9:01 / mi

Intervals - Bioquarter

After waiting for the rain to stop, ran out ~ 3miles to the hospital. Set off quite quick 5:55, 6:25, but felt good.

Paced out a 400m and 200m route along the access road to Edinburgh Bioquarter, ran 3X400m w/ 400m jog (67, 66, 69) then 6X200m w/ 200m jog (all 31 except the last at 30). Started off not feeling too great but felt better on the 200s.

Jogged home (~2 miles) super easy afterwards. Then walked to the shops and back. Legs feeling a bit tired but generally good.

Friday Jan 24, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work. Crazy red skies first thing.
5 PM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride home. Thoroughly miserable weather.

Thursday Jan 23, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work. Cold, grey and windy.
5 PM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride home. Clear skies, nice stars.

Wednesday Jan 22, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work. Not overly motivated today.
5 PM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride home. Few spots of rain.

Tuesday Jan 21, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work. Pretty stunning colours in the sky this morning.
5 PM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride home. Cold cold wind.

Monday Jan 20, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride into work, only half awake this morning.
5 PM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride home. Just catching the last remnants of daylight.

Sunday Jan 19, 2014 #

2 PM

Cycling 17:00 [2] 3.63 mi (12.8 mph) +95m

Easy ride out to Hillend.

Running hills 1:02:00 [3] 5.0 mi (12:24 / mi) +520m 9:22 / mi

Hillend - Caerketton - Allermuir - Capelaw - Allermuir - Caerketton - Hillend

Set off quite easy, hips were a bit stiff from yesterday. Got into my stride just after Allermuir. Nice bit of late afternoon sunshine. Came back feeling better than I left which is always good!
3 PM

Cycling 17:00 [2] 3.63 mi (12.8 mph) +59m

Easy ride home. Pretty awesome sunset.

Saturday Jan 18, 2014 #

9 AM

Cycling 20:00 [2] 4.38 mi (13.1 mph) +62m

Easy ride down to Oleg's house.
1 PM

Running long 2:08:00 [3] 7.72 mi (16:35 / mi) +960m 11:58 / mi

Arrochar - The Cobbler - Arrochar

Bit wintery today! Drove out with Oleg to Arrochar. Weather pretty awful heading through Glasgow but slightly improving heading north. Bit damp and 4C at sea level setting out. Pretty decent path heads out of town, lots of walkers about. Left the main path at the small dam and headed up for the south side of the Cobbler. Snow started just before the cloud level and in shin deep powder not long afterwards. Pretty cool scrambling over small rocks with huge cliff faces peering out of the cloud. Chilly wind at times but mostly sheltered. Got to the summit to find complete white-out conditions on the other side, tried to press on but decided it wasn't worth it so just retraced our steps. Came back down the old path through the trees which was quite wet and slippy. All in all quite a fun outing.
6 PM

Cycling 20:00 [2] 4.38 mi (13.1 mph) +110m

Easy ride home from Oleg's after a burrito. Legs feeling surprisingly good.

Friday Jan 17, 2014 #

8 AM

Cycling 40:00 [3] 9.5 mi (14.2 mph) +150m

Slightly harder ride to work. Low cloud and drizzly rain.
5 PM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride home.

Thursday Jan 16, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work. Almost daylight for the whole ride today!
5 PM

Cycling 40:00 [3] 9.5 mi (14.2 mph) +150m

Easy ride home. A few spots of rain enough to wipe out any enthusiasm to go out for a run tonight.

Wednesday Jan 15, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work, rather unpleasant cold rain.
5 PM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride home. Bit of a tailwind making things a bit easier, still a bit of rain around. Summer's still a long off....

Tuesday Jan 14, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work. Super cold wind today, overcast.
5 PM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride home. Cold.

Monday Jan 13, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work. Pretty awesome sunrise.
5 PM

Cycling 40:00 [3] 9.5 mi (14.2 mph) +150m

Cycled home a bit quicker than normal, feeling good.

Sunday Jan 12, 2014 #

9 AM

Running long 1:05:00 [3] 9.33 mi (6:58 / mi) +150m 6:38 / mi

Home - Work

Decided to run to and from work today so as to get some running miles in. Another gorgeous morning today. Bit tentative to start out, quite a bit of frost and ice on the pavements. Started to pick things up towards the end. Legs felt a bit heavy, but otherwise good.
12 PM

Running 1:13:00 [3] 9.33 mi (7:49 / mi) +150m 7:27 / mi

Work - Home (w/5Kg bag)

Managed to be in work just long enough to get cold and a bit stiff. Ran back through the fields. Things had just started to thaw out so some of the paths were a delightful mix of mud and ice. Felt quite a bit warmer than this morning, amazing what a few degrees does. Pretty knackered by home.

Saturday Jan 11, 2014 #

9 AM

Cycling 40:00 [3] 9.5 mi (14.2 mph) +150m

Easy ride into work. Gorgeous morning, cold and icy. Had to push my bike to the main road to avoid the ice. Nice to be cycling in daylight. So annoyed that I had to work today!
1 PM

Cycling 40:00 [3] 9.5 mi (14.2 mph) +150m

Easy ride home, gloriously sunny, slightly warmer too.

Friday Jan 10, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work. Gorgeous sunrise this morning.
5 PM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride home. Cold and wet!

Thursday Jan 9, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work. Legs felt great. Some nice cloud formations over the hills this morning.
5 PM

Cycling 40:00 [3] 9.5 mi (14.2 mph) +150m

Easy ride home. Chilly wind.

Wednesday Jan 8, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work. Bit of an epic tailwind and dry.
5 PM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride home. Really nice clear evening, getting colder.
7 PM

Running intervals 30:00 [4] 3.5 mi (8:34 / mi)

Intervals (Gilmerton Dykes Road)

Easy warm up (~0.75 miles)

5X400m w/ 400m easy jog back to the start between reps: 63, 67, 68, 68, 67. Little bit eager on the first one, 4 sec PB for this course. Felt pretty good for the others. Be looking to get a few more reps in as the weeks progress.

Easy warm down (~0.5 miles)

Tuesday Jan 7, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work, nice to be dry!
5 PM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride home, just enough rain to be unpleasant. Possible optical illusion but seemed a bit brighter this evening...

Monday Jan 6, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work, pretty surreal sunrise in between the showers.
5 PM

Cycling 40:00 [3] 9.5 mi (14.2 mph) +150m

Faster ride home, front wheel puncture, first in ages! Some crazy heavy downpours too.

Sunday Jan 5, 2014 #

10 AM

Running long 1:51:00 [3] 12.53 mi (8:52 / mi) +570m 7:46 / mi

Home - Caerketton - Allermuir - Home

Easy run to get back into the swing of things. Didn't feel too great heading out but felt better as things went on. Super cold and windy on top. Lots of ice everywhere. Flew back home, feeling good.

Friday Jan 3, 2014 #

8 AM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride to work, miserable weather.
5 PM

Cycling 40:00 [2] 9.5 mi (14.2 mph) +150m

Easy ride home. Really windy.

Thursday Jan 2, 2014 #

1 PM

Running 41:00 [3] 5.6 mi (7:19 / mi) +266m 6:23 / mi

Easy run to Craigmillar and back. Felt good, still coughing a bit.
C • welcome to AP. 1

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