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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 25, 2019:

activity # timemileskm+m
  Bike - Road8 4:19:46 64.01(4:03) 103.01(2:31) 239
  Run - Trail 4 3:10:06 17.26(11:01) 27.78(6:51) 1058
  Run - Fell race1 1:09:46 7.71(9:03) 12.4(5:38) 543
  Run - Orienteering1 1:04:54 4.96(13:06) 7.98(8:08) 248
  Climbing1 30:00
  Total15 10:14:32 93.93 151.17 2088
  [1-5]15 10:11:02

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Monday Feb 25, 2019 #

7 AM

Bike - Road 34:15 intensity: (9 @0) + (19:16 @1) + (14:43 @2) + (7 @3) 12.95 km (2:39 / km) +21m 2:37 / km
ahr:118 max:138

IW. Body and quads still in shit down mode. This was slow and unpleasant Glorious sunny morning, if somewhat colder than I was expecting - plenty of ground frost about.
7 PM

Bike - Road 35:30 intensity: (10:00 @1) + (25:30 @2) 12.91 km (2:45 / km) +41m 2:42 / km
ahr:61 max:134

HFW. Improvement on this morning but not by a whole lot. Lovely evening but too many teenagers hanging around - it's not usually warm enough for them to be outside at this half-term!

Sunday Feb 24, 2019 #

10 AM

Run - Trail 8:47 intensity: (13 @0) + (16 @1) + (3:40 @2) + (4:38 @3) 1.34 km (6:34 / km) +62m 5:20 / km
ahr:132 max:143 shoes: VJ Falcons 11

Could hardly move, especially down hill, quads completely smashed from yesterday.
11 AM

Run - Orienteering race 1:04:54 intensity: (22 @0) + (2:22 @1) + (16:53 @2) + (36:53 @3) + (8:16 @4) + (8 @5) 7.98 km (8:08 / km) +248m 7:02 / km
ahr:139 max:167 shoes: VJ Falcons 11

SWOC Local Event at Draethen. M45 for real today and felt every year of it. Quads never loosened out and spent the whole course suffering and with no strength. Still, although a bit tired, my ITB was grand. What wasn't grand was some of the mapping and control placement, but not enough to bother me (though it did take me 4 minutes of searching to find #6. Found a lovely mining shaft in open forest that wasn't on the map... Course not the best I've done here but still enough interesting bits to allow me to struggle on through the pain. Not surprisingly, well beaten by Ben, Matt and Meg. Also a glorious Spring day with butterflies out!
C • Happy Birthday 3
4 PM

Climbing 30:00 [1]

At Summit with Mark, Ake and Eulee. Did 4 routes, quads not so bad but body tired in general. Arms pumped by the second.

Saturday Feb 23, 2019 #

Event: British Night Champs weekend
 
11 AM

Run - Trail 32:35 intensity: (1 @0) + (1:08 @1) + (12:19 @2) + (9:37 @3) + (9:08 @4) + (22 @5) 3.96 km (8:14 / km) +219m 6:27 / km
ahr:139 max:171 shoes: La Sportiva Crosslite (5)

Warm up with Alex to check out the route to the first check point and back down the hill for the finish. Very worthwhile. legs heavy but not as bad as yesterday.
12 PM

Run - Fell race 1:09:46 intensity: (12 @0) + (28 @1) + (1:06 @2) + (2:43 @3) + (25:16 @4) + (40:01 @5) 12.4 km (5:38 / km) +543m 4:37 / km
ahr:164 max:178 shoes: La Sportiva Crosslite (5)

Hatterrall Sledge Fell Race. Last minute decision as I thought it about time to test my ITB properly. Plan was to take it steady and slow if it started to hurt in any way. However, the problem was a soon as I started that I was so unfit that taking it at a steady pace was really hurting! Quads being a pain all the way up the first climb, meaning I couldn't get into a stride once it levelled a bit. Second climb went much better but quads and back still at me. Didn't know the short-cut off the top from CP4 and lost about 150m to hoses who did (which annoyingly, was the guy right behind me!). Didn't go all out on the descent (which was easy and fast) but still ran okay and had no complaints from the ITB.

So a bit of an odd one, not fit at all but ITB appears to be happy, so pleased and disappointed at the same time. Amazing day, pouring sweat in the sunshine. Also a great spread of chips and sandwiches after (and a drink at the finish) - all for £4.

Friday Feb 22, 2019 #

11 AM

Run - Trail 1:10:19 intensity: (13 @0) + (9:07 @1) + (26:41 @2) + (27:49 @3) + (6:29 @4) 9.59 km (7:20 / km) +468m 5:54 / km
ahr:134 max:159 shoes: Salomon Fellraiser 2017 (blue)

Legs felt like sticks of lead and would not get moving, especially on hills - of which there was plenty. A bit cool down in the valley but gorgeous on top when the sun broke through. Found lots of bike trails to explore - need to go back to follow more.

Thursday Feb 21, 2019 #

Note

Hmmm:

"This week you were awarded points in the following events:

You were 12th in a time of 01:24:40 on the course 'Brown' at the event '2019 Welsh League Event' organised by Swansea Bay Orienteering Club on Sunday 17 February 2019. You were 00:25:08 behind the winner.
Your run scored 1253 ranking points. That is your 5th best ranking score in the last 12 months.

Your best score is 1342 points. Your total ranking score (best 6) is 6596 points. In the M45 age category you are now 124th on the ranking list. Overall you are now 1384th on the ranking list (up 1251 from last week)."

Trotting around a course gave me me 5th best ranking score and I'm ranked 124th in M45... Hopefully not 100% reflective of my fitness. Still, I am up 1251 places...
C • Guessing you’ve only done 5... 1
7 AM

Bike - Road 33:22 intensity: (6:42 @1) + (23:21 @2) + (3:19 @3) 12.95 km (2:35 / km) +12m 2:34 / km
ahr:126 max:141

IW. Body not waking up this morning. Lights were in a nasty mood as well.
6 PM

Bike - Road 31:15 intensity: (36 @0) + (1:16 @1) + (17:09 @2) + (12:14 @3) 12.92 km (2:25 / km) +54m 2:22 / km
ahr:130 max:149

HFW. Good at times. Lovely mild evening. Bit late and low on motivation so skipped the planned boulder.

Wednesday Feb 20, 2019 #

7 AM

Bike - Road 30:12 intensity: (1 @0) + (5:51 @1) + (9:42 @2) + (14:19 @3) + (19 @4) 12.86 km (2:21 / km) +17m 2:20 / km
ahr:132 max:156

IW. Even milder. Took a while to get turning over.
7 PM

Bike - Road 32:10 intensity: (36 @0) + (2:42 @1) + (9:15 @2) + (18:57 @3) + (22 @4) + (18 @5) 12.93 km (2:29 / km) +54m 2:26 / km
ahr:133 max:172

HFW. Found some good speed in my legs from somewhere. Lights not so speedy. Missed Street O for a study session.

Tuesday Feb 19, 2019 #

7 AM

Bike - Road 32:29 intensity: (1 @0) + (6:31 @1) + (23:13 @2) + (2:44 @3) 12.89 km (2:31 / km) +17m 2:30 / km
ahr:124 max:144

IW. What's happened to winter? So, so mild.
5 PM

Bike - Road 30:33 intensity: (43 @0) + (3:51 @1) + (5:06 @2) + (12:39 @3) + (8:14 @4) 12.59 km (2:26 / km) +23m 2:24 / km
ahr:138 max:162

HFW. Not a bad effort, helped by a sooth ride through town.
6 PM

Run - Trail 1:18:25 intensity: (23 @0) + (54 @1) + (20:19 @2) + (34:55 @3) + (21:21 @4) + (33 @5) 12.89 km (6:05 / km) +309m 5:26 / km
ahr:142 max:171 shoes: Salomon Fellraiser 2017 (blue)

MDC from Ty Nant. So happy with this, was able to run, hard at times, and my ITB didn't hurt. Didn't race the downs but ran much faster than of late. Even got a KOM.

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