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Training Log Archive: Magic

In the 7 days ending Nov 30, 2015:

activity # timemileskm+m
  Bike - Road8 4:15:41 63.66(4:01) 102.45(2:30) 397
  Run - Trail 5 1:57:02 11.52(10:10) 18.54(6:19) 428
  Run - Orienteering2 1:47:04 11.54(9:17) 18.57(5:46) 415
  Total14 7:59:47 86.72(5:32) 139.57(3:26) 1240
  [1-5]14 7:57:54

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Monday Nov 30, 2015 #

7 AM

Bike - Road 33:06 [2] 12.96 km (2:33 / km) +39m 2:31 / km

IW. A mad load of sticks all over the shop. Also plenty of water, but not actually raining. But it was windy.
7 PM

Bike - Road 32:05 [2] 11.61 km (2:46 / km) +64m 2:41 / km

HFP2C. Miserable day altogether, as was getting across to the Mochyn Du. Still windy but a bit drier for the cycle home, but epic amounts of water around - the Taff was far fuller than I have ever seen it. Blackweir looked amazing. Not the conditions for a speedy cycle.

Sunday Nov 29, 2015 #

Event: BOK SWOA Galoppen
 
10 AM

Run - Trail warm up/down 17:05 intensity: (1:40 @0) + (5:03 @1) + (6:13 @2) + (3:46 @3) + (23 @4) 2.68 km (6:22 / km) +22m 6:07 / km
ahr:121 max:159 shoes: VJ Falcons 14

11 AM

Run - Orienteering race 1:06:26 intensity: (5 @0) + (13 @1) + (13 @2) + (1:20 @3) + (39:18 @4) + (25:17 @5) 11.72 km (5:40 / km) +270m 5:05 / km
ahr:162 max:171 shoes: VJ Falcons 14

New Beechenhurst, BOK Galoppen, Black, 10.5km, 335m, 20 controls.

Just about found 5th gear today, which was nice as at times it did at least feel like I was moving well enough. But only at times. Having missed this area at BOC earlier in the year it was nice to get to experience it. Couldn't believe how dodgy the map was in many areas - even without taking into account all the missing ditches (which were both distinct and numerous).

Lucky with the weather, it was actually pretty mild and the rain that Cardiff had eluded us. The forest was much more runable than I was expecting and in general was faster than the very sticky and muddy paths. Didn't really lose any significant time, just a few seconds here and there, but it was quite straightforward. Ended up with the same time as Geoff (thanks to my superior speed on the run-in!).
12 PM

Run - Trail warm up/down 9:19 intensity: (38 @1) + (4:21 @2) + (4:20 @3) 1.44 km (6:28 / km) +42m 5:39 / km
ahr:132 max:148 shoes: VJ Falcons 14

Saturday Nov 28, 2015 #

Event: NGOC League 11
 
12 PM

Run - Trail warm up/down 13:04 intensity: (8 @0) + (1:08 @1) + (1:37 @2) + (2:46 @3) + (5:19 @4) + (2:06 @5) 1.85 km (7:04 / km) +50m 6:13 / km
ahr:147 max:181

Run - Orienteering race 40:38 intensity: (19 @1) + (9 @2) + (6:47 @3) + (31:55 @4) + (1:28 @5) 6.86 km (5:56 / km) +145m 5:22 / km
ahr:155 max:169

Blakeney Hill, NGOC Local, Blue, 6.1km, 135m, 15 controls.

Made it to 4th gear this week, which was an improvement on last week but still someway off nice flowing running. Not worried about that at this time of year but it would be nice to feel a bit better running.

Lost a minute or two between the two pits at #3 and #5, but was then clean enough thereafter, just about managing to pick the pace up a bit, until #14, which was a long way from where it should have been.

Cold and wet and super slippery out, but surprisingly enjoyable (apart from not being able to see the controls in the pits and the one in the wrong place).
C • reflectors 1
1 PM

Run - Trail warm up/down 12:44 intensity: (2:28 @1) + (7:31 @2) + (2:45 @3) 2.0 km (6:23 / km) +51m 5:39 / km
ahr:127 max:146

Friday Nov 27, 2015 #

Note
(rest day)

Day out in London with work. Never feel comfortable there, as if I shouldn't be there. Never feel like that in any other UK city.

Thursday Nov 26, 2015 #

7 AM

Bike - Road 30:52 intensity: (25:00 @2) + (5:52 @3) 13.02 km (2:22 / km) +40m 2:20 / km

IW. Not moving very well but straight through town with no stops - was expecting to be a bit quicker.
6 PM

Bike - Road 32:04 intensity: (15:00 @2) + (15:00 @3) + (2:04 @4) 12.94 km (2:29 / km) +71m 2:25 / km

HFW. No luck this evening, had a flat when I got to the bike and then when going under a railway bridge a pigeon aimed well. Fortunately not a direct hit, got my glove and not bad considering I've been going under the bridge for 13 months.

Wednesday Nov 25, 2015 #

7 AM

Bike - Road 31:15 intensity: (21:00 @2) + (10:15 @3) 13.08 km (2:23 / km) +39m 2:21 / km

IW. Warmer than expected. Nobody tried to kill me, so it was a good morning. Most mornings when you don't get without being killed are good mornings.
6 PM

Bike - Road 33:09 intensity: (3:09 @1) + (15:00 @2) + (15:00 @3) 12.8 km (2:35 / km) +47m 2:33 / km

HFW. Doesn't get more exciting than this...

Tuesday Nov 24, 2015 #

7 AM

Bike - Road 31:14 [2] 13.04 km (2:24 / km) +39m 2:22 / km

IW. Dry but it had been wet.
5 PM

Bike - Road 31:56 intensity: (10:00 @2) + (21:56 @3) 12.99 km (2:27 / km) +58m 2:24 / km

HFW. Wanted to get home quick enough but my legs weren't up for it.
6 PM

Run - Trail 1:04:50 intensity: (20:00 @2) + (36:50 @3) + (8:00 @4) 10.57 km (6:08 / km) +263m 5:27 / km
shoes: La Sportiva Crosslite (4)

MDC run around Llantrisant Forest and hills. Tired and slow to start off, but feeling a whole lot better once warmed up and back in the forest. In fact really enjoyed the bit in the woods. Big crowd out again, so much so that we ended up splitting into three groups.

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