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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Trail run3 5:07:19 26.75(11:29) 43.05(7:08) 1604
  Road bike8 4:13:29 63.04(4:01) 101.46(2:30) 337
  Mountain Bike1 3:34:45 34.36(6:15) 55.3(3:53) 1205
  Strength exercises1 5:00
  Total13 13:00:33 124.15 199.81 3146

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Sunday Oct 2, 2016 #

10 AM

Mountain Bike race 3:34:45 [3] 55.3 km (3:53 / km) +1205m 3:30 / km

Wye Valley MTBO, 3.5 hour Score.
Such a beautiful day (despite being 5 degrees when leaving home), would have lovely to have been in the high mountains somewhere, but this wasn't a bad alternative. Even after yesterdays deluge the trails were in good condition and it the area was good.

Decent route choice, but lost significant time in three places: 6.5 minutes when one was in the wrong place (on the wrong junction, very frustrating), 3.5 minutes looking for one that was 'under the bridge' (why? partly my fault as I overshot as I couldn't find it initially) and 3 minutes when I adjusted my plan and had to retrace my steps.

I'm getting used to dogs, squirrels etc running out in front of me when cycling, but today it was a horse, when I was going downhill at speed on a good track. The guy behind though I was going to be taken out but we (the horse and I) somehow managed to avoid each other.

Big push up from the river to Trellech at the end to get back just under 5 minutes late (5 penalty points, but worth it when the minimum control value was 10) to second, 11 points behind. Enjoyed it much more than I was expecting and didn't feel tired at any point.

Saturday Oct 1, 2016 #


Today marks 10 years on me recording my training on AP (which also means 10 years since starting in Sheffield), think I've logged something every day in that period, is that sad or inspirational? Either way, it has given me motivation and helped me train much better and more consistently than I did before ( although it's not helped with my avoidance of anything fast). I've had plenty of great races and been to some amazing places in that time, I hope the next 10 years will be as much fun.
10 AM

Trail run 1:24:24 [3] 11.88 km (7:06 / km) +358m 6:10 / km
shoes: Jalas 2012

Up to Fforest Fawr to the coaching session, did a few short exercises with Mark P until it started hammering down (hail hurts on the head!). Collected a few very wet controls and then headed home as fast as I could to warm up a bit. Summer had definitely gone and don't know where autumn went.

Friday Sep 30, 2016 #

2 PM

Trail run 2:27:16 intensity: (2:20:00 @2) + (7:16 @3) 19.85 km (7:25 / km) +765m 6:13 / km
shoes: Salomon Fellraiser 2016

Long run from home with Lucy and Nikki (for the first half). Got the best of the day and it was lovely to be out, quite happy with the easy pace as I wasn't feeling very bouncy at all. Saw a couple with an MDC vest on, twice, but no idea who they were.

Thursday Sep 29, 2016 #

7 AM

Road bike 33:05 [2] 12.98 km (2:33 / km) +19m 2:32 / km

IW. Body not responding well to the early morning and not enough sleep. No domestic heating appliances lying around today.
5 PM

Road bike 33:45 [2] 11.25 km (3:00 / km) +63m 2:55 / km

HFW. Feeling wrecked, glad to be on a 4 day week. Wind wasn't kind.

Wednesday Sep 28, 2016 #

7 AM

Road bike 31:42 [2] 12.89 km (2:28 / km) +31m 2:26 / km

IW. All going well until I cycled into a radiator. Yes, you read that right, deposited in the middle of a lane by some fecking cowboy fly-tipper. Hit it hard but somehow didn't get a flat.
5 PM

Road bike 30:40 [3] 12.82 km (2:24 / km) +48m 2:21 / km

HFW. Uneventful ride home but moving okay. Forgot that I was very nearly taken out by a lady opening a car door without looking yesterday. Gave her a bit of a fright.

Tuesday Sep 27, 2016 #

7 AM

Road bike 30:15 [3] 12.96 km (2:20 / km) +36m 2:18 / km

IW. Legs knew that they were used yesterday and didn't want to wake up in general.
5 PM

Road bike 30:37 [3] 12.65 km (2:25 / km) +60m 2:22 / km

HFW. Nice through town but just enough wind being unhelpful to be annoying.
6 PM

Trail run 1:15:39 intensity: (2:00 @1) + (25:00 @2) + (35:00 @3) + (12:00 @4) + (1:39 @5) 11.31 km (6:41 / km) +481m 5:31 / km
shoes: Salomon Fellraiser 2016

MDC around Mynydd Llwyd, evening didn't look very promising but when we headed out the sun was out and the wind died down. Went exploring to the north-west first and found some nice tracks, then dropped through the woods to have a good climb to finish. Really enjoyed it.

Monday Sep 26, 2016 #

7 AM

Road bike 32:49 [2] 13.01 km (2:31 / km) +31m 2:30 / km

IW. Nowhere near as wet as feared and almost feeling like normal.
6 PM

Road bike 30:36 [3] 12.91 km (2:22 / km) +49m 2:20 / km

HFW. Almost got a squirrel, scarred the bejeus out of me. That after almost standing on a wee hedgehog last night. Actually shifting reasonably well for once.
7 PM

Strength exercises 5:00 [1]

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