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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jun 23, 2019:

activity # timemileskm+m
  Bike - Road9 4:23:45 65.35(4:02) 105.17(2:30) 286
  Run - Trail 4 3:10:57 19.79(9:39) 31.85(6:00) 573
  Climbing1 40:00
  Total14 8:14:42 85.14 137.01 859
  [1-5]14 8:08:41

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MoTuWeThFrSaSu

Sunday Jun 23, 2019 #

11 AM

Run - Trail 54:08 intensity: (13 @0) + (1:44 @1) + (14:57 @2) + (30:03 @3) + (7:11 @4) 8.54 km (6:20 / km) +65m 6:06 / km
ahr:138 max:163 shoes: Asics trail (orange)

An explore of some of the bits of Forest farm that I've not been in before as starting to map the area. Disappointed to discover that there is a lot more interesting areas than I was expecting and that the map will take longer to survey than I had been hoping! Happy cruising on the flats but still absolutely nothing on hills.

Saturday Jun 22, 2019 #

Note
(rest day)

Not in a very active mood, though I did do a fair bit of work in the garden. Amazing day.

Friday Jun 21, 2019 #

1 PM

Run - Trail 1:00:51 intensity: (16 @0) + (10:32 @1) + (30:50 @2) + (15:08 @3) + (4:05 @4) 10.05 km (6:03 / km) +163m 5:36 / km
ahr:130 max:158 shoes: Salomon Fellraiser 2017 (blue)

An explore of Bryngarw Park just outside Bridgend. Planning on a loop to the west as well but legs were still fatigued so didn't want to put them through too much. Enough to explore in the park anyway - would make a very useful little map if it was nearer to Cardiff. Got chased by a friendly horse who wanted to play. I didn't. Shoes have 10km to go to hit 2000km.
C • 990km 2
7 PM

Climbing 40:00 [1]

Spot with Mark and Ollie. Slow start but improved once warmed up properly. Some progress.

Thursday Jun 20, 2019 #

7 AM

Bike - Road 29:49 intensity: (28 @0) + (4:03 @1) + (20:12 @2) + (5:06 @3) 12.92 km (2:18 / km) +48m 2:16 / km
ahr:127 max:145

IW. Bit of a tail wind and quick through town, so a quick time without too much effort.
6 PM

Bike - Road 34:32 intensity: (53 @0) + (26:25 @1) + (7:14 @2) 12.78 km (2:42 / km) +41m 2:40 / km
ahr:115 max:129

HFW. Not so easy getting home with the wind still about.

Wednesday Jun 19, 2019 #

7 AM

Bike - Road 33:09 intensity: (26 @0) + (16:10 @1) + (16:16 @2) + (17 @3) 12.99 km (2:33 / km) +46m 2:30 / km
ahr:119 max:136

IW. Lovely still morning.
5 PM

Bike - Road 12:07 intensity: (34 @0) + (8:25 @1) + (3:08 @2) 4.13 km (2:56 / km) +15m 2:53 / km
ahr:113 max:127

Work to O. Quads still too tight to want to run hard on them so just helped with registration. Nice evening but a nasty and cool wind.
7 PM

Bike - Road 27:39 intensity: (1:05 @0) + (17:37 @1) + (8:48 @2) + (9 @3) 10.88 km (2:33 / km) +27m 2:31 / km
ahr:115 max:139

Home from the O into a not so nice head wind.

Tuesday Jun 18, 2019 #

7 AM

Bike - Road 31:02 intensity: (35 @0) + (5:29 @1) + (14:29 @2) + (10:27 @3) + (2 @4) 12.97 km (2:24 / km) +22m 2:22 / km
ahr:128 max:150

IW. Caught a guy pushing hard on a mountain bike with a high-viz jacket toed to his bag like a cape. Stayed about 5-10m behind as I wasn't going fast enough to overtake and I don't like to either draft someone closely or them to draft me.
4 PM

Bike - Road 30:39 intensity: (41 @0) + (5:49 @1) + (13:32 @2) + (9:29 @3) + (1:08 @4) 12.8 km (2:24 / km) +23m 2:22 / km
ahr:129 max:157

HFW. Seemed to be a bit of a wind coming from somewhere even though it was dead still...
6 PM

Run - Trail 1:08:17 intensity: (27 @0) + (13:19 @1) + (5:48 @2) + (27:17 @3) + (15:10 @4) + (6:16 @5) 11.37 km (6:00 / km) +345m 5:13 / km
ahr:140 max:178 shoes: Salomon Fellraiser 2019 (aqua)

MDC run around Pontneddfechan waterfalls. Big group, but split up in to fast / steady and late right from the start. In the fast group and not much stopping happening. Struggled with cold legs on the first hill and then with lactic on every hill thereafter. Running well going down but the hills were hurting much more than they should have. However, really enjoyed it, even if the sun was never seen.
7 PM

Run - Trail 7:41 intensity: (2 @1) + (22 @2) + (2:03 @3) + (5:14 @4) 1.88 km (4:05 / km)
ahr:151 max:164 shoes: Salomon Fellraiser 2019 (aqua)

Last part of MDC run as I accidentally reset my watch after the swim. Quite a fast finish. New pub, which was excellent.

Monday Jun 17, 2019 #

7 AM

Bike - Road 32:44 intensity: (1 @0) + (10:20 @1) + (17:34 @2) + (4:41 @3) + (8 @4) 12.94 km (2:32 / km) +39m 2:30 / km
ahr:124 max:152

IW. Body feeling pretty tired still, think I may need another easy week.
5 PM

Bike - Road 32:04 intensity: (22 @0) + (8:30 @1) + (20:39 @2) + (2:33 @3) 12.77 km (2:31 / km) +25m 2:29 / km
ahr:124 max:144

HFW. Almost taken out by a dog at Radyr weir, luckily it swerved as I didn't have time to react. The owner gave me a good quarter second of a warning. Also charged by two drivers in the give way to oncoming traffic sections in Tong.

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