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Training Log Archive: Magic

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Road bike8 4:13:46 64.77(3:55) 104.24(2:26) 349
  Orienteering3 3:29:56 22.63(9:17) 36.42(5:46) 369
  Trail run4 2:02:01 11.18(10:55) 18.0(6:47) 473
  Terrain run1 10:00 1.03(9:44) 1.65(6:03) 9
  Road run1 4:09 0.25(16:47) 0.4(10:26)
  Total16 9:59:52 99.85(6:00) 160.7(3:44) 1200

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

11 AM

Trail run warm up/down 10:19 intensity: (3:00 @1) + (7:19 @2) 0.75 km (13:49 / km) +5m 13:22 / km
shoes: VJ Supra 14

Around the car park and then some fancy stuff to get the body moving while waiting for my team mates.
12 PM

Orienteering race 53:56 [4] 8.56 km (6:18 / km) +104m 5:56 / km
shoes: VJ Supra 14

SHI Relays, Newborough, 7.3km, 270m, 24 controls.

Third leg with ColmM and Ruari Long. Went out about 5 minutes behind another Irish team (Laurence) and another similar gap to a Welsh team, so not much to chase. Took it steady and was comfortably in control for just about all of the race, apart from #9 where I misread a re-entrant and started looking too early, lost about 1:30 I'd guess. Still not running great but overall felt better than yesterday. As always, nice to catch up with everyone at this event.

Saturday Oct 22, 2016 #

10 AM

Trail run warm up/down 12:00 [2] 1.95 km (6:10 / km) +17m 5:54 / km
shoes: VJ Supra 14

Along the beach to the start. Amazingly beautiful in the golden morning light, would have been quite happy to have spent the morning there enjoying the view across the sea to Snowdonia.
11 AM

Orienteering race 1:51:43 [4] 18.39 km (6:04 / km) +176m 5:48 / km
shoes: VJ Supra 14

SHI Individual, Newborough, 14.7km, 505m, 30 controls.

Not a good day today, the body just didn't want to move with any intensity so spent the day plodding. Not especially slow but also felt like I was some way off a respectable pace. No major mistakes but scrappy in far too many places and ended up 23 minutes down on GG, should have been able to be 6-7 closer without anything exceptional so not really happy with the way it went. Did enjoy the course and the area though (probably one of the last opportunities to run in much of the area before the brambles take it over completely). Surprised to be second of the Irish with such a plod, a minute down on ColmM (and also a little annoyed to be just behind Barrable, again! (6 seconds)).
12 PM

Terrain run warm up/down 10:00 [1] 1.65 km (6:03 / km) +9m 5:53 / km
shoes: VJ Supra 14

Back along the beach to warm down. A bit of breeze now but still an amazing day. Tired.

Friday Oct 21, 2016 #

6 PM

Trail run 32:14 [2] 5.15 km (6:15 / km) +136m 5:32 / km
shoes: Asics Gel GT 1120 07

Made it out just in time before it got too dark.. Just. Nice and easy out towards Pentyrch.

Thursday Oct 20, 2016 #

7 AM

Road bike 29:53 [3] 12.85 km (2:20 / km) +27m 2:18 / km

IW. Feeling better than usual this morning, maybe I should run on roads more? Dry and sunny.
6 PM

Road bike 28:54 intensity: (20:00 @3) + (8:54 @4) 12.8 km (2:15 / km) +52m 2:13 / km

HFW. A guy who expected me to get cycle into parked cars while he pulled across the road into my space wanted a conversation, I declined, as well as being a incompetent driver, he didn't appear the friendly sort.

Wednesday Oct 19, 2016 #

7 AM

Road bike 32:04 [2] 13.0 km (2:28 / km) +31m 2:26 / km

IW. Started off well but then realised that I wasn't feeling that grand at all.
5 PM

Road bike 29:48 [3] 12.81 km (2:20 / km) +57m 2:17 / km

HFW. Much better this evening, occasionally moving okay but still not up to speed yet. Still dry.
6 PM

Road run warm up/down 4:09 [1] 0.4 km (10:26 / km)
shoes: Asics GT 2000

Orienteering race 44:17 [4] 9.47 km (4:41 / km) +89m 4:28 / km
shoes: Asics GT 2000

SWOC Street O in Abergavenny, 45 minute Score.
Enjoyed this and the town was a nice place to explore. No problems with the nav but took ages to get up to speed. Made it back just in time after finding all the controls. Calfs are not going to be happy tomorrow. Another nice evening.

Tuesday Oct 18, 2016 #

7 AM

Road bike 30:43 [2] 12.96 km (2:22 / km) +27m 2:21 / km

IW. Appears to have rained quite heavily over night. Sweet run through town, made for a quick trip even though the speed was slow.
5 PM

Road bike 31:05 [3] 12.8 km (2:26 / km) +48m 2:23 / km

HFW. Slow, uncooperative legs, wind body just not up for it. At least the students have now been trained not to walk in the cycle lane.
6 PM

Trail run 1:07:28 intensity: (47:28 @2) + (20:00 @3) 10.15 km (6:39 / km) +315m 5:45 / km

MDC evening run from Draethen. Body still not in the least interested in running, not that that was a problem this evening as the pace was very slow. Lovely evening and surprisingly nippy by the end.

Monday Oct 17, 2016 #

7 AM

Road bike 34:47 [1] 12.95 km (2:41 / km) +38m 2:39 / km

IW. One of these days a squirrel isn't going to move quick enough.
5 PM

Road bike 36:32 [3] 14.07 km (2:36 / km) +69m 2:32 / km

HFW via P2C. Proper dark. Legs feeling a whole lot better than this morning.

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