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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Mar 12, 2017:

activity # timemileskm+m
  Bike - Road8 4:15:11 64.1(3:59) 103.15(2:28) 319
  Run - Terrain3 3:36:16 17.96(12:03) 28.9(7:29) 652
  Run - Trail 3 1:32:53 8.84(10:31) 14.22(6:32) 503
  Bike - Mountain 1 1:00:31 11.4(5:19) 18.34(3:18) 400
  Run - Orienteering1 59:21 5.75(10:20) 9.25(6:25) 425
  Climbing1 30:00
  Total17 11:54:12 108.03 173.86 2299

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MoTuWeThFrSaSu

Sunday Mar 12, 2017 #

Event: CompassSport Cup Heat & 2017 Welsh League Event
 
11 AM

Run - Trail warm up/down 21:41 intensity: (5:00 @1) + (10:00 @2) + (6:41 @3) 3.57 km (6:04 / km) +118m 5:12 / km
shoes: VJ Supra 14

Up to the start and then an explore around an old reservoir and through some quite wild feeling houses and shacks. Not a community that takes pride in aesthetics.
12 PM

Run - Orienteering race 59:21 intensity: (19:00 @3) + (35:00 @4) + (5:21 @5) 9.25 km (6:25 / km) +425m 5:13 / km
shoes: VJ Supra 14

Cwm Lickey, Welsh League, Brown, 7.9km, 375m, 23 controls.
Compass Sport Cup for everyone else but just a Welsh League for me. Enjoyed the course, it was physical but that's hard to avoid on such a steep area, but there were plenty of changes in direction, little path running and even a route choice.

Ran reasonably well and keep going on all but the steepest hills. Hit all the controls, losing just a few seconds in a couple of places by not taking an ideal line or bananaing a little. Expecting to be closer to Ben than last week but not ahead of him.
1 PM

Run - Trail warm up/down 10:00 [2] 1.42 km (7:03 / km) +2m 7:00 / km
shoes: VJ Supra 14

Very slow and easy back along the track to download. Remote finishes are great for enforcing a warm down!
2 PM

Run - Terrain 47:40 intensity: (10:00 @1) + (30:00 @2) + (7:40 @3) 5.29 km (9:01 / km) +234m 7:23 / km
shoes: VJ Supra 14

Back up the hill to collect the far and high controls. Legs feeling better than expected, calf fine (as it has been all day) although my back didn't like the uphill (muscle hurting again) and my ankle didn't like the run down the fields at the end.

Saturday Mar 11, 2017 #

3 PM

Bike - Mountain 1:00:31 intensity: (15:00 @1) + (30:00 @2) + (15:31 @3) 18.34 km (3:18 / km) +400m 2:58 / km

Very easy explore of some of the local lanes on the mountain bike. Not been along these before and ended up somewhere different than I was expecting, but that was sort of the idea. Plenty of hills. Calf improving but still tender. Ankle happy enough. Back now grand.

Friday Mar 10, 2017 #

3 PM

Run - Terrain 1:49:13 [2] 14.59 km (7:29 / km) +284m 6:49 / km
shoes: Salomon Fellraiser 2016

Fro Parc Penallta for a bit of an explore with Nicky. Lots of very soft underfoot farmland, but pleasant enough. A tiny spot in my lower left calf started hurting about halfway around, no idea why as it wasn't under any stress or anything, but it's now very tender. Cycle tomorrow may give it a bit of a rest.
6 PM

Climbing 30:00 [1]

First time in three weeks and it didn't half show, hands and arms were just rubbish. Joined up so going to keep at it.

Thursday Mar 9, 2017 #

7 AM

Bike - Road 33:58 [2] 12.95 km (2:37 / km) +28m 2:36 / km

IW. Very mild indeed. Nice clear morning as well.
5 PM

Bike - Road 32:03 [2] 12.64 km (2:32 / km) +58m 2:29 / km

HFW. Lovely evening and sunset. Traffic lights not as lovely.
6 PM

Run - Trail 1:01:12 intensity: (22:00 @2) + (26:00 @3) + (12:00 @4) + (1:12 @5) 9.23 km (6:38 / km) +383m 5:30 / km
shoes: La Sportiva Crosslite (5)

Hilly run with a gang from MDC. Body just feeling flat this week and no one else seemed to mind not doing a fully hill session. Did do a few half efforts and felt okay, also gave the quads a good seeing to after. Very enjoyable and a lovely evening.

Wednesday Mar 8, 2017 #

7 AM

Bike - Road 29:41 intensity: (20:00 @2) + (9:41 @3) 12.98 km (2:17 / km) +25m 2:16 / km

IW. Cool but warm. Odd.
6 PM

Bike - Road 34:05 [2] 12.75 km (2:40 / km) +59m 2:37 / km

HFW. Mud guard issues.

Tuesday Mar 7, 2017 #

7 AM

Bike - Road 31:41 intensity: (20:00 @2) + (11:41 @3) 13.02 km (2:26 / km) +28m 2:24 / km

IW. Colder than expected, happy in shorts but very glad of big gloves.
5 PM

Bike - Road 30:42 intensity: (20:00 @2) + (10:42 @3) 12.88 km (2:23 / km) +50m 2:20 / km

HFW. Expecting rain but still pretty dry. Quads still not happy from last week.
6 PM

Run - Terrain 59:23 [3] 9.02 km (6:35 / km) +134m 6:08 / km
shoes: Salomon Fellraiser 2016

MDC run around Kenfig. About the least like a traditional MDC run as you could get, just spent the time looping arounf the dunes, up and down and about. Fun, but quads were getting tight on the hills by the end. Opted out of the visit into the sea. (Added 100m to the climb that the GPS gave).

Monday Mar 6, 2017 #

7 AM

Bike - Road 31:55 intensity: (25:00 @2) + (6:55 @3) 13.04 km (2:27 / km) +26m 2:25 / km

IW. Drier than expected. Also counter a record number of other cyclists (49).
5 PM

Bike - Road 31:06 intensity: (20:00 @2) + (11:06 @3) 12.9 km (2:25 / km) +45m 2:22 / km

HFW. Still drier than expected and also counted a record number of cyclists for the return trip (57)

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