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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 4:

activity # timemileskm+m
  Road bike8 4:31:26 64.2(4:14) 103.32(2:38) 372
  Trail run6 3:07:23 18.86(9:56) 30.35(6:10) 745
  Orienteering3 2:32:17 15.94(9:33) 25.66(5:56) 492
  Intervals1 1:08:44 5.65(12:09) 9.1(7:33) 476
  Climbing1 45:00
  Road run1 3:27 0.33(10:36) 0.52(6:35) 7
  Total18 12:08:17 104.98 168.94 2092

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Sunday Feb 4 #

11 AM

Trail run warm up/down 17:02 intensity: (3:00 @1) + (7:00 @2) + (7:02 @3) 2.61 km (6:32 / km) +39m 6:04 / km
shoes: VJ Falcon 2018

Slow to get moving, did an extra loop into Canop Ponds to try and wake the legs up.

Orienteering race 1:25:10 intensity: (10:00 @2) + (25:00 @3) + (45:00 @4) + (5:10 @5) 14.2 km (6:00 / km) +292m 5:26 / km
shoes: VJ Falcon 2018

Triple Gloucester Long Race, Mallards Pike, Black, 12.4km, 185m, 27 controls.

Good course this, really enjoyed it. Running better than yesterday but still some way off a decent pace (again, felt confined by tight quads). Just about all the forest seemed to be covered in new brashings, dug up by boar or just waterlogged. Made for tough going in places but it was still worth going straight just about everywhere.

Lost about a minute each on two point feature controls, not sure that either of them were in quite the right place (15 and 19), but otherwise quite clean and it was nice to see some quite large bits of the forest that I haven't been into before. Surprised to be so close to Adam and Rhodri (and relieved to be ahead of megcd!), but Ben was waaaay out in front.

http://www.ngoc.routegadget.co.uk/rg2/#109
12 PM

Trail run warm up/down 3:46 [1] 0.54 km (6:55 / km)
shoes: VJ Falcon 2018

Shuffle to download.

Saturday Feb 3 #

12 PM

Trail run warm up/down 13:06 intensity: (3:00 @1) + (5:00 @2) + (5:06 @3) 2.3 km (5:42 / km) +37m 5:17 / km
shoes: VJ Falcons 2017

Much stiffer than I was expecting, shouldn't be so stiff after the past few days.
1 PM

Orienteering race 43:32 intensity: (3:32 @2) + (20:00 @3) + (20:00 @4) 6.68 km (6:31 / km) +132m 5:56 / km
shoes: VJ Falcons 2017

Triple Gloucester Middle, Mallards Pike, Brown, 6.0km, 130m, 24 controls.

A bit of the forest that I haven't spent much time in, so good to have an explore. Good course with plenty of changes in directions and keeping us off the paths. Unfortunately (for me) my quads were really tight and I couldn't get moving at all. At least the sloe pace made the navigation quite straightforward Once I'd adjusted to the terrain after the first few).

Ben flew around, never going to get close to him, but was also well beaten by Megcd (maybe that's a sign that I should start running my age class?).

http://www.ngoc.routegadget.co.uk/rg2/#107
2 PM

Trail run warm up/down 6:03 [1] 0.88 km (6:52 / km) +17m 6:15 / km
shoes: VJ Falcons 2017

Back to the finish field (opted to change before downloading as it was a bit nippy in the wind).
6 PM

Road run warm up/down 3:27 [2] 0.52 km (6:35 / km) +7m 6:10 / km
shoes: Asics trail (orange)

Rush to make the last start after staying (thankfully) to watch the end of the Rugby.

Orienteering race 23:35 [4] 4.78 km (4:56 / km) +68m 4:36 / km
shoes: Asics trail (orange)

Triple Gloucester, Urban, Chepstow, Long, 3.5km.

An unusual excursion for me, into an urban environment for some orienteering. Night sprint around Chepstow, which is somewhere I've not explored before. Very enjoyable it was, though I was very slow. Reading the alleys and gaps in the dark was difficult, but didn't miss too much. Would need to do quite a lot more of this sort of stuff to get better.

Friday Feb 2 #

11 AM

Trail run 1:12:31 [3] 13.59 km (5:20 / km) +247m 4:53 / km
shoes: Salomon Fellraiser 2017 (blue)

Around Porthkerry and Barry to knock a bit more of the coast path off. maybe it was because it was such a glorious morning, but Barry was looking good and some of the coast path bits were actually quite pleasant. Planning on doing more but not recovered enough from last night - only the coast path through Barry docks left to do locally now.
6 PM

Climbing 45:00 [1]

A couple of house at Spot with Suzi and Mark (also cycled there and back). Much improved over last week and ticked off a couple of routes that I continually failed then.

Thursday Feb 1 #

7 AM

Road bike 30:49 [2] 12.92 km (2:23 / km) +27m 2:22 / km

IW. Body a bit more up for it this morning.
5 PM

Road bike 34:58 [2] 12.53 km (2:47 / km) +62m 2:43 / km

HFW. Hard work into a decent wind. Cyclist numbers up on yesterday.
6 PM

Intervals intervals 1:08:44 intensity: (15:00 @1) + (13:00 @2) + (25:00 @3) + (15:44 @4) 9.1 km (7:33 / km) +476m 5:59 / km
shoes: Salomon Fellraiser 2017 (blue)

A sort of half hearted hill session, just didn't have the motivation this evening so was glad that the others were around to keep me going. With Ollie, Beccy, Mark P and Mark B. A couple of efforts on the way on the Garth and then 4 times up the Pentyrch side. Didn't record splits.

Wednesday Jan 31 #

7 AM

Road bike 33:54 [2] 13.0 km (2:36 / km) +32m 2:35 / km

IW. Pleasant enough morning, bit of wind but dry and quite bright.
5 PM

Road bike 36:41 [2] 12.61 km (2:55 / km) +62m 2:50 / km

HFW. Head wind and legs in a space where they were feeling lazy. less than a third of the number of cyclists that I saw yesterday - wonder where they've all gone? Somewhat cooler than this morning, but got to see the super-duper moon (whatever it's called).

Tuesday Jan 30 #

7 AM

Road bike 34:45 [2] 13.0 km (2:40 / km) +31m 2:39 / km

IW. Cold this morning, quite a frost. Seemed to have a direct impact on the body which just didn't want to warm up and get moving.
5 PM

Road bike 33:00 [2] 13.41 km (2:28 / km) +73m 2:24 / km

HFW via a quick stop in TW Co-op. Actually the first time I've stopped there on the way home after two years of commuting.
6 PM

Trail run 1:14:55 intensity: (5:00 @1) + (25:00 @2) + (30:00 @3) + (14:55 @4) 10.42 km (7:11 / km) +405m 6:01 / km

MDC run from HQ. Two groups tonight and unusually, most people opted for the slower one, so only 5 of us tonight. Properly misty out and plenty muddy, so missed quite a few styles and gates first time. Quads still tight from last week, need to give them a going over.

Monday Jan 29 #

7 AM

Road bike 33:52 [2] 12.98 km (2:37 / km) +30m 2:35 / km

IW. The excitement of starting a new working week...
6 PM

Road bike 33:27 [2] 12.86 km (2:36 / km) +55m 2:33 / km

HFW. Bit of a nip to the evening,just to the fingers though.

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