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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Dec 9, 2019:

activity # timemileskm+m
  Road bike8 4:31:39 63.57(4:16) 102.3(2:39) 239
  Trail run3 3:07:10 16.07(11:39) 25.86(7:14) 733
  Orienteering1 59:22 5.95(9:59) 9.57(6:12) 18
  Total11 8:38:11 85.58(6:03) 137.73(3:46) 990
  [1-5]11 8:36:51

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Monday Dec 9, 2019 #

7 AM

Road bike 32:42 intensity: (7:36 @1) + (23:11 @2) + (1:55 @3) 13.0 km (2:31 / km) +16m 2:30 / km
ahr:124 max:142

IW. Mild and windy, thankfully a tail one. Lots of dog walkers. Bike feels very different with the new wheels and higher gearing (has a 16T sprocket rather than 17T - have ordered an 18T, which i hope will be a better overall compromise).
7 PM

Road bike 32:29 intensity: (23 @0) + (8:55 @1) + (22:25 @2) + (46 @3) 12.72 km (2:33 / km) +47m 2:30 / km
ahr:121 max:139

HFW. Quite a bit colder than this morning, and although it had been raining, it was clear and dry with a lovely moon. Tree that had been leaning over the trail between Radyr and Hayley Park had been cut down.

Sunday Dec 8, 2019 #

Note

Should have done better. Didn't feel like travelling but still no excuse not to get out locally.

Saturday Dec 7, 2019 #

5 PM

Trail run 8:07 intensity: (11 @0) + (2:39 @1) + (4:05 @2) + (1:03 @3) + (9 @4) 1.34 km (6:03 / km) +11m 5:49 / km
ahr:122 max:155 shoes: Jalas 2012

Small trot to find some bushes. Legs feeling much better than yesterday.

Orienteering race 59:22 intensity: (26 @0) + (14 @1) + (42 @2) + (11:16 @3) + (41:08 @4) + (5:36 @5) 9.57 km (6:12 / km) +18m 6:09 / km
ahr:155 max:175 shoes: Jalas 2012

Kenfig, Western Night league, 60 minute Score.
This was so good, it's great to be able to do some proper orienteering! After a year and a half with no night-o it's suddenly two in a week. Much more enjoyable this week though and easier to find the controls as there was enough detail to nav by and they had just the right amount of reflector on them.
Caught a minute on Matt W after ab out 1.5km and proceeded to spend most of the rest of the course together. Helped each other a few times (think I'm owned!) but mostly doing on own thing but going the same way. Only a few hesitations until I missed a path going to the penultimate control (on a path) and Matt got away. The proceeded to miss the last control, which was enough for Matt to gain the time that I'd caught at the start.
Thanks Ben and Meg, great event and thoroughly enjoyed.

Friday Dec 6, 2019 #

10 AM

Trail run 1:54:55 intensity: (10:26 @2) + (49:11 @3) + (53:31 @4) + (1:47 @5) 15.31 km (7:30 / km) +439m 6:34 / km
ahr:146 max:178

Trail run with Martyn from Henrhyd Falls. Not a particualrily nice day, lots of wind and it was quite damp, but the route was really nice. Been thinking about doing a loop like this for years, and happy that I eventually have. The falls were also pretty good - one you can go behind - but got even wetter there. Neither of us moving very well, so pretty slow.

Thursday Dec 5, 2019 #

7 AM

Road bike 35:53 intensity: (2 @0) + (14:28 @1) + (21:19 @2) + (4 @3) 13.0 km (2:46 / km) +16m 2:45 / km
ahr:120 max:138

ITW. Cold and misty. Noticed that the rear brake was dragging a bit so checked it out when I got to work. Rim worn through and starting to collapse. Hope it gets me home!
8 PM

Road bike 35:43 intensity: (4:37 @1) + (29:45 @2) + (1:21 @3) 12.15 km (2:56 / km) +38m 2:54 / km
ahr:125 max:147

HFW. After a LIW social. Very slow, partly due to a full stomach but mostly trying to be nice to the rim. It got me home. Appears to have been windy and a bit wet.

Wednesday Dec 4, 2019 #

7 AM

Road bike 34:34 intensity: (4:52 @1) + (25:45 @2) + (3:57 @3) 12.96 km (2:40 / km) +18m 2:39 / km
ahr:126 max:139

ITW. Another cool bur crisp morning with few people out. Lovely and still along the river with mist hanging over it and a beautiful sun rise from Blackwier. More mornings like this please.
5 PM

Road bike 33:51 intensity: (4:04 @1) + (21:54 @2) + (7:39 @3) + (14 @4) 12.73 km (2:40 / km) +43m 2:37 / km
ahr:129 max:155

HFW. Dark with a bit of mist making it feel pretty cold. Legs happy to stay in third gear.

Tuesday Dec 3, 2019 #

7 AM

Road bike 33:46 intensity: (5:04 @1) + (25:43 @2) + (2:59 @3) 12.97 km (2:36 / km) +20m 2:35 / km
ahr:126 max:141

IW. A bit more up for than yesterday but still in an easy mode really. Another lovely and cool morning, though no frost today.
4 PM

Road bike 32:41 intensity: (1:46 @1) + (9:05 @2) + (19:55 @3) + (1:49 @4) + (6 @5) 12.76 km (2:34 / km) +42m 2:31 / km
ahr:136 max:172

HFW. In a bit more of a hurry, but still not moving very quickly. Leaving 15 minutes earlier meant it wasn't completely dark.
6 PM

Trail run 1:04:08 intensity: (18 @0) + (5:03 @1) + (8:05 @2) + (16:07 @3) + (29:04 @4) + (5:31 @5) 9.2 km (6:58 / km) +283m 6:02 / km
ahr:146 max:184 shoes: Salomon Fellraiser 2019 (aqua)

MDC run from Penderyn. Always enjoy this loop and tonight was no exception. Feeling heavy from Sunday but managed several good efforts. Ran the section from the mines to the waterfall without stopping, which meant we got quite fragmented and after visiting the waterfall, didn't allow enough for the very steady runners to catch up. Search party fond them though.

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