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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jan 13, 2019:

activity # timemileskm+m
  Bike - Road8 4:16:30 62.63(4:06) 100.79(2:33) 279
  Bike - Spinning1 50:05
  Run - Orienteering1 44:08 4.35(10:08) 7.01(6:18) 220
  Climbing1 40:00
  Total11 6:30:43 66.98 107.8 499
  [1-5]11 6:29:42

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MoTuWeThFrSaSu

Sunday Jan 13, 2019 #

6 PM

Bike - Spinning 50:05 intensity: (8 @0) + (10:12 @1) + (10:26 @2) + (9:05 @3) + (17:05 @4) + (3:09 @5)
ahr:138 max:186

First time on the turbo for several years. Knee a bit stiff after yesterday (failed to stretch it yesterday - numpty), not sire but not wanting to run on it again. Instead sat and watched Kris and Maja at the Great Stirling XC on Youtube. Surprised at how tired I was after.

Saturday Jan 12, 2019 #

11 AM

Run - Orienteering 44:08 intensity: (33:27 @2) + (9:51 @3) + (50 @4) 7.01 km (6:18 / km) +220m 5:27 / km
ahr:118 max:156 shoes: Salomon Fellraiser 2017 (blue)

Checking control sites in Caerphilly Woods. Map needed a bit of work but woods mostly quite nice. Big news is that I had no complaints from my knee/ITB. Wasn't moving very quickly, but it's a positive step.

Friday Jan 11, 2019 #

Climbing 40:00 [1]
(injured)

With Clare and Mark at Spot. Seemed to have a bit more strength this evening but my fingers weren't doing great.

Thursday Jan 10, 2019 #

7 AM

Bike - Road 30:41 intensity: (12 @0) + (10:17 @1) + (19:18 @2) + (54 @3) 12.9 km (2:23 / km) +14m 2:22 / km
ahr:121 max:138 (injured)

IW. Frosty again, but expecting it this morning. Fingers got a little nippy but not too bad. Lots of blokes working on the hole by Radyr bridge.
7 PM

Bike - Road 33:07 intensity: (1 @0) + (2:43 @1) + (18:58 @2) + (11:25 @3) 12.94 km (2:34 / km) +33m 2:32 / km
ahr:131 max:149 (injured)

HFW. Bit later after a meeting. Not many around.

Wednesday Jan 9, 2019 #

7 AM

Bike - Road 32:40 intensity: (1 @0) + (2:52 @1) + (26:22 @2) + (3:25 @3) 12.87 km (2:32 / km) +14m 2:31 / km
ahr:126 max:146 (injured)

IW. Caught out by a cold frosty morning, just a light coat over short sleeves. Was grand though. Lovely clear morning and the sun was almost up. Another week and morning will be much nicer.
5 PM

Bike - Road 32:10 intensity: (28 @0) + (6:34 @1) + (8:24 @2) + (10:03 @3) + (6:41 @4) 12.95 km (2:29 / km) +55m 2:26 / km
ahr:133 max:164 (injured)

HFW. All sorts of goings on around Radyr, bit lights and men digging holes. Will have to wait for some light in the morning to see what they were up to. Got caught behind a guy who was either cycling too fast or too slow.

Tuesday Jan 8, 2019 #

7 AM

Bike - Road 31:40 intensity: (1 @0) + (2:34 @1) + (17:11 @2) + (10:41 @3) + (1:13 @4) 12.84 km (2:28 / km) +19m 2:27 / km
ahr:132 max:163 (injured)

IW. Quite mild today and much busier for it. Still dry.
5 PM

Bike - Road 32:33 intensity: (2 @0) + (6:23 @1) + (7:45 @2) + (16:39 @3) + (1:44 @4) 12.0 km (2:43 / km) +54m 2:39 / km
ahr:132 max:160 (injured)

HFW. Why do people insist in walking on unlit trails with no way to identify themselves to all the cyclists who they share them with???

Monday Jan 7, 2019 #

7 AM

Bike - Road 32:39 intensity: (1 @0) + (1:50 @1) + (17:23 @2) + (13:06 @3) + (8 @4) + (11 @5) 12.93 km (2:32 / km) +36m 2:29 / km
ahr:132 max:178 (injured)

IW. Lots more traffic but also much warmer than last week. Very dark.
5 PM

Bike - Road 31:00 intensity: (7 @0) + (3:06 @1) + (18:22 @2) + (9:13 @3) + (12 @4) 11.36 km (2:44 / km) +54m 2:40 / km
ahr:130 max:151 (injured)

HFW. East enough spin. Very gusty wind about the place. Still coughing, but improving.

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