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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Dec 13, 2015:

activity # timemileskm+m
  Trail run5 5:39:12 31.51(10:46) 50.71(6:41) 1532
  Road bike9 4:35:39 66.8(4:08) 107.5(2:34) 426
  Orienteering1 42:17 4.05(10:27) 6.51(6:30) 190
  Total13 10:57:08 102.36(6:25) 164.73(3:59) 2148
  [1-5]13 10:51:53

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MoTuWeThFrSaSu

Sunday Dec 13, 2015 #

11 AM

Trail run 1:50:56 intensity: (27:22 @1) + (52:01 @2) + (24:53 @3) + (6:40 @4) 16.86 km (6:35 / km) +510m 5:43 / km
ahr:129 max:178 shoes: La Sportiva Crosslite (4)

Very enjoyable exploratory run around Tynycoed woods from home. reasonable trek there so was actually out quite a bit longer than planned, but was quite happy running away at an easy pace. Have to get the woods mapped, brambles in bits but other areas are amazing and just about all of it is full of really interesting workings. Would make a cracking middle race area.

Saturday Dec 12, 2015 #

12 PM

Trail run warm up/down 16:09 intensity: (2:09 @1) + (9:00 @2) + (5:00 @3) 2.33 km (6:56 / km) +96m 5:45 / km
shoes: VJ Falcons 11

Warm up trot with Mark P, legs surprisingly tired.

Orienteering race 42:17 intensity: (4:00 @2) + (23:00 @3) + (13:00 @4) + (2:17 @5) 6.51 km (6:30 / km) +190m 5:40 / km
shoes: VJ Falcons 11

Knockalls Enclosure, NGOC local event, Blue, 5.3km, 220m, 18 controls.

Forgot about being stiff and tired once I picked up the map but also forgot to engage the brain. Didn't really follow the map to #2, picked up the wrong feature and massively overshot. Then did the same on the way back up to look for it (nearly 4 minutes). Not a good start.

Much better there after but still not focusing properly and had not fluency in my navigation. Did have a fun head-t-head with an M16 for quite a bit but wasn't feeling racey enough to try and drop him. He did that himself when he went straight o #15.

Despite being a dozy idiot I really enjoyed both the course and the area, which had a nice variety of short legs and route choice. And despite being a bit miserable heading there, it stayed dry.
1 PM

Trail run warm up/down 5:56 [2] 0.7 km (8:31 / km) +51m 6:14 / km
shoes: VJ Falcons 11

Friday Dec 11, 2015 #

10 AM

Trail run 2:13:59 intensity: (3:20 @0) + (49:21 @1) + (53:55 @2) + (22:29 @3) + (4:54 @4) 18.97 km (7:04 / km) +567m 6:09 / km
ahr:128 max:220 shoes: La Sportiva Crosslite (4)

Around Pontneddfechan waterfalls with Robrunner and Ben. Hoping for lots of water but it wasn't all that great, but nice nonetheless. Longer route than the MDC run and the extra bits were really nice, especially the loop up Moel Penderyn - plus found a great mine tunnel on the way down that I had no idea existed. Cold wind resulted in cold hands, but otherwise not a bad day once the cloud lifted.

Thursday Dec 10, 2015 #

7 AM

Road bike 33:41 [2] 13.08 km (2:35 / km) +40m 2:32 / km

IW. My attempt at fixing my light with super glue failed with it ending up hanging off my bars. At least I worked out how to fix it properly and it's not as good as new. Was due heavy rain but got sunshine.
5 PM

Road bike 31:54 [3] 12.93 km (2:28 / km) +50m 2:25 / km

HFW. The wind couldn't make up his mind about what to do was a pain and a pleasure in equal measure. Moving handy enough alright at times.

Wednesday Dec 9, 2015 #

7 AM

Road bike 34:10 [2] 13.12 km (2:36 / km) +40m 2:34 / km

IW. Lovely morning, first proper one in ages and all was going well until Blackweir. First noticed that my light was going a bit wobbly and then my saddle. Must sort when I get home thinks I. Then the seat fell off... [insert jokes about weight here] . I've now discovered how hard on the legs it is cycling when you can't sit down.
5 PM

Road bike 33:43 [2] 12.93 km (2:36 / km) +59m 2:33 / km

HFW. Big faff sorting seat, bike shop didn't have the a new offending bolt so had to go elsewhere. I needed a 7mm, they only had 6 and 8... SO a new do-da as well was needed.On the bright side, thanks to packaging, I can now fix the fault a further nine times.

As soon as I was was ready to leave my mudguard broke, so faff sorting that out. Too late by now to make the Street O and I was also believing that today wasn't my day to do anything extra. So headed home for an evening in.

Tuesday Dec 8, 2015 #

7 AM

Road bike 31:58 [2] 13.04 km (2:27 / km) +41m 2:25 / km

IW. Fortunately it was dry, unfortunately it had rained over night so the roads were wet. Fortunately there was a tail wind.
5 PM

Road bike 34:33 [2] 12.73 km (2:43 / km) +58m 2:39 / km

HFW. Fortunately it was dry, unfortunately it had rained during the day so the roads were wet. Unfortunately there was a head wind.
6 PM

Road bike 11:09 intensity: (21 @0) + (3:23 @1) + (4:48 @2) + (2:37 @3) 4.18 km (2:40 / km) +40m 2:33 / km
ahr:124 max:145

Over to the Dallimore's for the MDC run.

Trail run 1:12:12 intensity: (1:34 @0) + (9:37 @1) + (22:01 @2) + (27:13 @3) + (10:01 @4) + (1:46 @5) 11.85 km (6:06 / km) +308m 5:24 / km
ahr:134 max:172 shoes: La Sportiva Crosslite (4)

MDC run from the Dalimore's. Big group that didn't split into a fast and slow group as evenly as would have been good, so a very stop-start type of run with some quite long waits. Not a problem as it was a nice evening for the most part and we got to run along a few paths that have been on my list to explore but haven't managed yet. Not feeling too bad either. Great food after.

Monday Dec 7, 2015 #

7 AM

Road bike 33:40 [2] 13.02 km (2:35 / km) +40m 2:33 / km

IW. First morning that it's been pretty dark leaving home since the clocks changed. Just about dry.
5 PM

Road bike 30:51 [2] 12.48 km (2:28 / km) +58m 2:25 / km

HFW. A bit of a tail wind made this nice and easy, which was much appreciated. As was the lack of water about the place. Bike not liking all the water from the past week though.

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