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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jan 21, 2016:

activity # timemileskm+m
  Run - Terrain1 3:15:38 11.31(17:18) 18.2(10:45) 1206
  Run - Trail 3 2:34:59 14.52(10:40) 23.37(6:38) 802
  Bike - Road4 2:17:13 33.16(4:08) 53.37(2:34) 222
  Run - Orienteering2 1:57:12 11.48(10:13) 18.47(6:21) 246
  Total10 10:05:02 70.48(8:35) 113.42(5:20) 2476
  [1-5]10 9:58:06

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Thursday Jan 21, 2016 #

7 AM

Bike - Road 34:01 [2] 13.09 km (2:36 / km) +39m 2:34 / km

IW. Cold but not icy, in fact it was a lot less icy than it was yesterday evening. Legs tired after an hour of tarmac battering.
5 PM

Bike - Road 31:45 intensity: (21:45 @2) + (10:00 @3) 12.88 km (2:28 / km) +65m 2:24 / km

HFW. All lights red. Rain didn't turn up. Tail wind. Legs not as sore as feared. Not a bad week at all. Left big toe still lacking feeling from the cold on Saturday.

Wednesday Jan 20, 2016 #

Event: Street Event 4
 
7 PM

Run - Orienteering 59:29 intensity: (1:07 @1) + (13 @2) + (4:31 @3) + (49:07 @4) + (4:31 @5) 13.06 km (4:33 / km) +65m 4:27 / km
ahr:157 max:210 shoes: Asics Gel GT 1120 07

SWOC Street O in Whitchurch, 60 minute score. Got there late so no time for a warm up. Crispy night but not slippery, so lovely to be out. Made a hash of the route, route choice and finding controls at the start and then ran out of time towards the end, so ended up covering quite a distance for little reward. Fun to be out though my legs are not going to thank me tomorrow.

No cycling today as seriously frosty this morning. Have to get back on the bike tomorrow though as the driving commute is so painful,
8 PM

Run - Trail 7:56 intensity: (5 @0) + (4:44 @1) + (3:07 @2) 1.33 km (5:57 / km) +4m 5:52 / km
ahr:117 max:128 shoes: Asics Gel GT 1120 07

Easy warm down with Ben, mark P and Ake. Legs are very sore already.

Tuesday Jan 19, 2016 #

6 PM

Run - Trail 1:31:59 intensity: (21 @0) + (22:04 @1) + (41:58 @2) + (16:37 @3) + (3:30 @4) + (7:29 @5) 14.69 km (6:16 / km) +311m 5:40 / km
ahr:131 max:184 shoes: La Sportiva Crosslite (4)

A somewhat longer than expected MDC run from Alan's in Whitchurch, though could have been from home as we just about passed it on the way around! Opted not to cycle this morning as frosty overnight, so was good to get the longer distance in. First time even that girls have outnumbered boys on an MDC run?
C • Nice route 4

Monday Jan 18, 2016 #

7 AM

Bike - Road 34:43 [2] 13.22 km (2:38 / km) +49m 2:35 / km

IW. At least the wind and rain meant it wasn't icy...
5 PM

Bike - Road 36:44 intensity: (10:00 @1) + (15:00 @2) + (11:44 @3) 14.17 km (2:36 / km) +69m 2:32 / km

HFW via P2C. Pushed on in a few places until my rear cog started slipping. Guess I'm going to have to get it changed.

Sunday Jan 17, 2016 #

11 AM

Run - Orienteering 57:43 intensity: (1:52 @0) + (40:21 @1) + (15:23 @2) + (7 @3) 5.41 km (10:40 / km) +181m 9:08 / km
ahr:111 max:135 shoes: Adidas Kanadia TR4

Very easy trot around Gwaelod-y-Garth to check control sites and the map. Certainly takes some adjustment to get used to 4k in the woods. Have made the symbols a bit bigger as there was so much space around them it make the distances look bigger than they actually are. Should be a really fun wee event. Legs were tired but also wiling to run.

Saturday Jan 16, 2016 #

Event: NGOC League 1
 
10 AM

Run - Terrain 3:15:38 intensity: (4:29 @0) + (26:21 @1) + (46:01 @2) + (1:27:51 @3) + (30:56 @4) 18.2 km (10:45 / km) +1206m 8:04 / km
ahr:134 max:159 shoes: VJ Falcons 11

Snow run with a few MDC boys from Storey Arms, up Pen-y-fan (again) and then a lop of Neuadd Valley. Serious trail breaking needed when off piste across to Y Gyrn. Hundreds and hundreds climbing Pen-y-fan so happy to get past that (great fun on the descent) on onto the hills beyond. Wet climb out of Neuadd Valley and the wind and clag made an appearance back along the ridge, but well enough trodden here to make a nice track for running through the snow. Another fun off piste descent back down to the toilet car park. Much busier than when we headed out - 4km of cars queuing to get past Storey Arms!

Friday Jan 15, 2016 #

10 AM

Run - Trail 55:04 intensity: (9 @0) + (1:41 @1) + (7:26 @2) + (15:58 @3) + (28:08 @4) + (1:42 @5) 7.35 km (7:30 / km) +487m 5:38 / km
ahr:147 max:166 shoes: VJ Falcons 11

Up and down Pen-y-fan, should have left it a bit later as the conditions were pretty uninspiring, lots of nice fresh snow but also thick cloud and wind so couldn't see more than about 30m once past the forestry. Enjoyable to be out before the masses though, will just have to head back tomorrow for a longer explore.

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