Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Aug 18, 2016:

activity	#	time	miles		km		+m
Bike - Road	11	7:27:19	112.85	(3:58)	181.62	(2:28)	1386
Run - Trail	3	4:31:27	26.64	(10:11)	42.87	(6:20)	1553
Run - Orienteering	2	1:19:04	7.03	(11:15)	11.31	(6:59)	314
Total	16	13:17:50	146.52	(5:27)	235.79	(3:23)	3253

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Thursday Aug 18, 2016 #

7 AM

Bike - Road 31:14 [2] 12.98 km (2:24 / km) +29m 2:23 / km

IW. A bit damp under wheel, bit a surprise. Nice recovery spin.

5 PM

Bike - Road 29:32 [3] 15.19 km (1:57 / km) +201m 1:49 / km

HFW. Bit overcast but a warm and evening, resulting is dozens of slow moving obstacles all over the Taff Trail.

Wednesday Aug 17, 2016 #

Event: Pwll Ddu Evening Event

7 AM

Bike - Road 31:39 [3] 12.94 km (2:27 / km) +30m 2:25 / km

IW. Still sunny and warm.

5 PM

Bike - Road 28:44 [3] 12.74 km (2:15 / km) +52m 2:13 / km

HFW. In rush to make it back to get to O. Needn't had bothered as Chris was well late getting to HQ.

7 PM

Run - Orienteering 57:11 [4] 8.66 km (6:36 / km) +239m 5:48 / km

SWOC Score on Pwll Du. No time for a warm up as arrived so late, so just started slow - even got caught by Chris. Opted to leaved the two out the far end out as I was struggling to move with very tired legs (last night must have been harder than I thought). Nav was easy as I was moving so slow, only struggled to find the one in the wrong place (141 I think), otherwise all was good and it was lovely mild evening.

8 PM

Run - Orienteering 21:53 [2] 2.64 km (8:16 / km) +75m 7:15 / km

Back out to collect a few controls. Starting to get dark already.

Tuesday Aug 16, 2016 #

7 AM

Bike - Road 29:03 [3] 12.96 km (2:15 / km) +33m 2:13 / km

IW. Nearly a perfect run on a even nicer morning than yesterday, even if there was a bit of an unhelpful wind about.

4 PM

Bike - Road 29:22 [3] 12.77 km (2:18 / km) +47m 2:15 / km

HFW. Lovely evening, shame to have to rush home, but worth it.

6 PM

Run - Trail 1:07:43 11.27 km (6:01 / km) +512m 4:54 / km
shoes: Adidas Kanadia TR4

MDC run from Blaencwm on another beautiful evening. Unfortunately we were in shadow for most of the run but it was lovely to be out. Always like this route and was moving okay today, well felt like I was moving okay but also felt tired, but that have been as it was a decent enough pace. Good food and cracking value at the pub afterwards (who opened especially for us).

Monday Aug 15, 2016 #

7 AM

Bike - Road 33:45 [2] 12.93 km (2:37 / km) +27m 2:35 / km

IW. Interesting. Set off feeling surprisingly awake (caught up with the 400m and 100m at breakfast) and a glorious morning. Then got a text a saying that a parcel was about to be delivered No one home). Then got stuck behind a bin lorry reversing down a narrow lane. Then my chain came off. Then a spoke came off. Then my seat came loose...

Fixed the seat when I got to work and checked the spokes, quite a few that were loose to touch - I only checked them about a month ago (when another was loose). Maybe Lucy is trying to sabotage my bike?

5 PM

Bike - Road 9:30 [2] 3.71 km (2:34 / km) +2m 2:33 / km

Work to the pub.

7 PM

Bike - Road 27:57 [2] 11.11 km (2:31 / km) +58m 2:27 / km

Home from P2C. Nicely uneventful, though did stop to check the spokes were going to get me home. Stunning evening.

Sunday Aug 14, 2016 #

Event: NGOC League 6

9 AM

Bike - Road 1:15:25 30.93 km (2:26 / km) +380m 2:18 / km

Out to Llantwit Major with Jon D, Mark P and his mate Dave. Nice and easy but still can't cycle up hills very quickly. Cake and tea in Cafe Velo. Nice wee place,

12 PM

Bike - Road 2:01:08 43.35 km (2:48 / km) +527m 2:38 / km

Home from Cafe Velo, exploring a bit more of the Vale. Lots of nice small lanes with decent surfaces, but very easy to get lost. Bit of an effort over Pentyrch to finish.

Saturday Aug 13, 2016 #

4 PM

Run - Trail 1:00:33 9.98 km (6:04 / km) +339m 5:11 / km
shoes: Asics Trabuco 12 WR

Checking out the cleared paths on Craig yr Allt, much nicer running now without having to dodge brambles and nettles, also lovely underfoot and dry but not hard. Sluggish to start but once warmed up I really enjoyed being out in the sun.

Friday Aug 12, 2016 #

12 PM

Run - Trail 2:23:11 21.61 km (6:37 / km) +702m 5:42 / km
shoes: Asics Trabuco 12 WR

Another explore from Ponty. Mostly nice trails and fields but id get completely stuck in undergrowth on one unused PROW. Very slow and didn't notice the time going by aside from getting hungry. Left quad tight after, will need some TLC.

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