Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Oct 9, 2016:

activity	#	time	miles		km		+m
Bike - Road	8	4:28:08	65.0	(4:08)	104.6	(2:34)	299
Run - Trail	2	1:37:47	10.05	(9:44)	16.17	(6:03)	388
Run - Orienteering	1	40:15	4.33	(9:17)	6.97	(5:46)	75
Walk	1	15:00
Strength exercises	1	4:00
Total	13	7:05:10	79.37		127.74		762

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Sunday Oct 9, 2016 #

9 PM

Walk 15:00 [1]

Desperate times to log this but there wasn't much else I could do today, another long day traveling, leaving at 9:00 and getting home at 22:00. Shame the flights were so cack but it was worth it overall. Walk was around Cardiff as I had to get from the bus station to central station and then to Queen Street station as the line was shut.

Saturday Oct 8, 2016 #

Event: Llangattock

10 AM

Run - Trail warm up/down 22:42 [2] 3.51 km (6:28 / km) +66m 5:55 / km
shoes: VJ Supra 14

Good warm up, including in the only bit of terrain that wasn't embargoed, only problem was that it was full of people skipping the toilet queue...

11 AM

Run - Orienteering race 40:15 [5] 6.97 km (5:46 / km) +75m 5:29 / km
shoes: VJ Supra 14

25manna, 5th leg wit KooVee, 213th on leg, team 2nd.

Looking at the splits I was the weakest person in the team, loosing more time to the faster leg time than anyone else, but then again I was an old man on an open leg, so that was to be expected. Having said that, I would like to have been a couple of minutes quicker, but that's not going to happen with just doing one race a year in Scandiland.

Race was decent enough then, no major misses but quite a few small ones, was running okay but certainly lacking top speed. Was fun to be out in the terrain with lots of tops runners as well, even if I didn't see them for long as they all whizzed past.

However, the team as a whole did excellent and having a multiple work champion on last leg was the difference between second and just making the podium. Will have to come back next year a bit faster.

C • 5th leg 6

Friday Oct 7, 2016 #

11 PM

Strength exercises 4:00 [1]

14 hours travelling doesn't leave a lot of time for exercise. Fitted in a token few exercises before I got into bed.

Thursday Oct 6, 2016 #

7 AM

Bike - Road 31:56 [3] 12.96 km (2:28 / km) +25m 2:26 / km

IW. Had to work quite hard for this and it was still slow, but better than yesterday.

5 PM

Bike - Road 29:38 12.85 km (2:18 / km) +44m 2:16 / km

HFW. Quite hard work but did eventually get the new gear turning in its sweet spot for a bit. Stupid squirrels.

Wednesday Oct 5, 2016 #

7 AM

Bike - Road 34:49 [2] 12.91 km (2:42 / km) +14m 2:41 / km

IW. Stupid squirrels. Stupid wind. Stupid legs.

5 PM

Bike - Road 31:17 [2] 12.81 km (2:26 / km) +56m 2:23 / km

HFW. Wind: What are ye playing at? Still not feeling it.

Tuesday Oct 4, 2016 #

7 AM

Bike - Road 32:27 [2] 12.98 km (2:30 / km) +27m 2:28 / km

IW. Cold enough for gloves but my body wouldn't get moving. Really struggled to get any speed.

5 PM

Bike - Road 31:27 [2] 12.79 km (2:27 / km) +57m 2:24 / km

HFW. Body still feeling draining, just no oomph in it today.

6 PM

Run - Trail 1:15:05 12.65 km (5:56 / km) +322m 5:16 / km
shoes: Salomon Fellraiser 2016

MDC run on Pwll Ddu, took a new route to the north. Got in to it once warmed up and enjoyed the ups and down through the slag heaps at the end (despite making a 180 error). Lovely evening and sunset. Needed that.

Monday Oct 3, 2016 #

7 AM

Bike - Road 34:16 12.94 km (2:39 / km) +12m 2:38 / km

IW. New cranks and chain make for a much smoother ride, change in gearing not as noticeable as I was expecting though. Wheel started rubbing and sticking shortly after leaving, took a while to figure out that I hadn't tightened one wheel nut enough.

5 PM

Bike - Road 42:18 [1] 14.36 km (2:57 / km) +64m 2:53 / km

HFW via P2C. Just the back-up light, which was only just bright enough in the dark bits to see where I was going.

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