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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 10, 2019:

activity # timemileskm+m
  Bike - Road8 4:17:42 64.03(4:01) 103.05(2:30) 261
  Bike - Mountain 1 3:16:12 20.3(9:40) 32.68(6:00) 727
  Run - Trail 2 2:13:03 12.48(10:39) 20.09(6:37) 733
  Run - Orienteering1 1:02:20 5.46(11:25) 8.79(7:05) 82
  Climbing1 40:00
  Run - Road 1 22:36 2.66(8:29) 4.28(5:17) 18
  Run - Terrain1 20:48 1.91(10:54) 3.07(6:47) 60
  Total13 12:12:41 106.86 171.97 1881
  [1-5]13 12:09:42

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MoTuWeThFrSaSu

Sunday Feb 10, 2019 #

10 AM

Run - Terrain warm up/down 20:48 intensity: (5 @0) + (22 @1) + (8:45 @2) + (11:21 @3) + (15 @4) 3.07 km (6:47 / km) +60m 6:10 / km
ahr:136 max:152 shoes: Jalas 2010

Warm up loop and then to the start with Mark P. Effort to get going. Failed to record the bit to the start.

Run - Orienteering race 1:02:20 intensity: (23 @0) + (7 @1) + (44 @2) + (12:33 @3) + (45:39 @4) + (2:54 @5) 8.79 km (7:05 / km) +82m 6:46 / km
ahr:154 max:178 shoes: Jalas 2010

Merthyr Mawr, SBOC local event, Blue, 7.4km.
Nothing in the tank at all and quads in a state. Struggling with running from the start. Nav was easy at the pace I was going and the only miss was at #1 where the feature and the map didn't represented how I would have mapped it. Still, was surprised just how much Meg beat me by... (think Ben was lucky that he wasn't running today!). Beautiful day.

Saturday Feb 9, 2019 #

Event: WNL Leigh Woods
 
8 AM

Bike - Mountain 3:16:12 intensity: (10:15 @1) + (1:32:32 @2) + (1:25:09 @3) + (8:16 @4) 32.68 km (6:00 / km) +727m 5:24 / km
ahr:133 max:162

With Mark out to Draethen. Expecting trails to be much muddier and more slippery than they were, so very pleasantly surprised. Didn't get the hand of the suspension softness (or adjusting it) but ride was still far better than my old hard-tail. Felt fine but was quite tied in the afternoon. Made it home before the rain.

Friday Feb 8, 2019 #

6 PM

Run - Road 22:36 intensity: (1 @0) + (36 @1) + (4:18 @2) + (11:43 @3) + (5:58 @4) 4.28 km (5:17 / km) +18m 5:10 / km
ahr:141 max:163 shoes: Asics trail (orange)

To Spot for a climb. Struggling to do 1 km in under 5 minutes... Did have a bag on, but still.

Climbing 40:00 [1]

At Spot with Mark and a couple of his friends. Mark was annoyingly good! Still, got a pink ticked off and nearly managed another. Need to do some arm/shoulder strength sessions during the week.

Thursday Feb 7, 2019 #

7 AM

Bike - Road 33:17 intensity: (1 @0) + (11:00 @1) + (22:10 @2) + (6 @3) 12.95 km (2:34 / km) +17m 2:33 / km
ahr:123 max:135

IW. Forgot to start the watch. Mild and dry.
5 PM

Bike - Road 32:12 intensity: (1:22 @0) + (7:12 @1) + (5:57 @2) + (11:11 @3) + (6:30 @4) 12.75 km (2:32 / km) +43m 2:29 / km
ahr:132 max:161

HFW. Nothing in the legs so taking it kinda easyish.

Wednesday Feb 6, 2019 #

7 AM

Bike - Road 32:25 intensity: (2 @0) + (4:12 @1) + (17:53 @2) + (10:18 @3) 12.95 km (2:30 / km) +25m 2:29 / km
ahr:129 max:149

IW. First morning that I've seen the sun since the clocks changed.
C • Time change 2
5 PM

Bike - Road 32:09 intensity: (42 @0) + (12:47 @1) + (15:25 @2) + (3:11 @3) + (4 @4) 12.91 km (2:29 / km) +56m 2:26 / km
ahr:119 max:150

HFW. Nice to have the light just starting to stretch out into the evening.

Tuesday Feb 5, 2019 #

7 AM

Bike - Road 33:27 intensity: (5:50 @1) + (24:58 @2) + (2:39 @3) 12.97 km (2:35 / km) +26m 2:33 / km
ahr:125 max:149

IW. Could definitely feel yesterday evening in my legs this morning!
5 PM

Bike - Road 29:27 intensity: (1 @0) + (2:11 @1) + (6:53 @2) + (18:18 @3) + (1:57 @4) + (7 @5) 12.77 km (2:18 / km) +24m 2:17 / km
ahr:136 max:168

HFW. Bit of a tail wind and not many hold ups, but still surprised to be under 30.
6 PM

Run - Trail 1:07:55 intensity: (20 @0) + (3:59 @1) + (18:28 @2) + (22:57 @3) + (15:56 @4) + (6:15 @5) 10.3 km (6:36 / km) +334m 5:41 / km
ahr:142 max:180 shoes: Salomon Fellraiser 2017 (blue)

MDC run from Tonypandy. Not the nicest of evenings, mostly consisting of heavy rain with a few bits of heavier rain and some mist. However, we had a good paced unsteady group and kept moving most of the time so actually really enjoyed it. Again, took the downs easy and my knee was grand.

Monday Feb 4, 2019 #

7 AM

Bike - Road 32:23 intensity: (1 @0) + (5:46 @1) + (15:47 @2) + (8:22 @3) + (1:33 @4) + (54 @5) 12.95 km (2:30 / km) +27m 2:29 / km
ahr:131 max:174

IW. Must have rained a fair bit overnight as there were puddles aplenty.
5 PM

Bike - Road 32:22 intensity: (1 @0) + (9:50 @1) + (5:41 @2) + (15:15 @3) + (1:35 @4) 12.8 km (2:32 / km) +43m 2:29 / km
ahr:130 max:160

HFW. In a bit of a rush to get home in time to get across to Risca.
6 PM

Run - Trail 1:05:08 intensity: (9:09 @1) + (29:20 @2) + (11:09 @3) + (13:20 @4) + (2:10 @5) 9.79 km (6:39 / km) +399m 5:31 / km
ahr:135 max:171

Run from Mark and Alice's for the formers 60th birthday. The Young and fit Bristol Monday night group were also there, foolishly tried to hang on to them up the first hill. Really should not have been finding that pace hard work, but definitely was (although some limitations from tight left quad). Found a piano on fire on the way back down. Excellent three course meal after - Happy Birthday Mark.

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