Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jun 23, 2016:

	activity	#	time	miles		km		+m
	Bike - Road	9	4:17:00	66.2	(3:53)	106.54	(2:25)	379
	Run - Trail	4	3:50:15	22.14	(10:24)	35.63	(6:28)	1015
	Walk	1	1:30:00	10.85	(8:18)	17.46	(5:09)	226
	Run - Orienteering	1	33:32	4.92	(6:49)	7.92	(4:14)	15
	Total	14	10:10:47	104.11	(5:52)	167.54	(3:39)	1635
averages - weight:66.2kg

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Thursday Jun 23, 2016 #

7 AM

Bike - Road 29:30 [2] 13.02 km (2:16 / km) +39m 2:14 / km

IW. Nothing special but moving quite well.

5 PM

Bike - Road 29:57 [3] 12.81 km (2:20 / km) +42m 2:18 / km

HFW. Under 30 again and the rear has remained hard all week. Success.

Wednesday Jun 22, 2016 #

Event: Summer Park Series 3

7 AM

Bike - Road 30:43 [2] 13.12 km (2:20 / km) +40m 2:18 / km

IW. Nice enough old morning (it wasn't wet).

5 PM

Bike - Road 6:22 [1] 2.11 km (3:01 / km)

From work to Bute Park. They appear to be dismantling the Euro Fan Zone there - the promoters can't have been very optimistic about Wales' performance!

Run - Trail warm up/down 5:00 [2] 0.98 km (5:06 / km)
shoes: Asics Gel GT 1120 07

Short shuffle to warm up.

6 PM

Run - Orienteering race 33:32 [4] 7.92 km (4:14 / km) +15m 4:12 / km
shoes: Asics Gel GT 1120 07

SWOC Park Sries in Bute Park, 6.0km, 18 controls.
Bit flat and straightforward for my tastes but it's always good to try and get moving faster than I am comfortable with (which isn't very fast).

Lost a few seconds here and there trying to spot the controls but otherwise it was a lot of running, also a lot of dog-legs so not much thinking needed. Ran far further than the straight line having to go back to the bridge repetitively (unlike some). Good fun and a decent turn out.

7 PM

Bike - Road 28:42 [2] 11.87 km (2:25 / km) +58m 2:22 / km

Home from the O, part of the way with Hayden. Nice and easy.

Tuesday Jun 21, 2016 #

7 AM

Bike - Road 30:48 [2] 13.11 km (2:21 / km) +39m 2:19 / km

IW. Nice enough morning and a fair few cyclists about.

4 PM

Bike - Road 28:53 [3] 12.81 km (2:15 / km) +58m 2:12 / km

HFW. Trying to push on a bit to get home in time to make the run. Not exactly windy but just enough to know that I wasn't being helped by it.

6 PM

Run - Trail 1:20:40 12.69 km (6:21 / km) +346m 5:36 / km
shoes: La Sportiva Crosslite (5)

Traditional MDC midsummer run around waterfall country, and they put on a good show for us after all the rain on weekend and all. Body feeling loads better tonight and even found the hills easy, also pushed on a bit over the last km. Very enjoyable with a good size group.

Monday Jun 20, 2016 #

7 AM

Bike - Road 31:49 [2] 13.02 km (2:27 / km) +38m 2:25 / km

IW. Wet, just a tad wet it was. Wet, wet, wet.

5 PM

Bike - Road 40:16 [2] 14.67 km (2:45 / km) +65m 2:41 / km

HFW via P2C. Much nicer this evening, a bit of wind about but also no rain. Taking it nice and easy.

Sunday Jun 19, 2016 #

4 PM

Run - Trail 1:16:37 11.64 km (6:35 / km) +401m 5:37 / km
shoes: La Sportiva Crosslite (4)

Nice and easy around the Garth, though decided to shake things up a bit and did a highly unusual anti-clockwise loop. Had been waiting all day for the rain to ease and eventually gave up. Nice and soft out. Feeling a world better today and it felt very easy running this slow. A good nights sleep must have helped.

Saturday Jun 18, 2016 #

10 AM

Walk 1:30:00 [1] 17.46 km (5:09 / km) +226m 4:51 / km
weight:66kg shoes: VJ Falcons 11

5.5 hours checking control sites on Llangynidr. Shattered.

Friday Jun 17, 2016 #

7 PM

Run - Trail 1:07:58 [2] 10.31 km (6:35 / km) +268m 5:50 / km
weight:66.4kg shoes: La Sportiva Crosslite (4)

Wee run from up to the east. Started really slowly and never got moving, though I did loosen out a bit. Lovely evening but water and wet vegetation everywhere. Ankle was sore stating out but also loosened out once warmed up.

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