Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 16:

activity # timemileskm+m
  Road bike9 6:39:18 83.03(4:49) 133.62(2:59) 450
  Trail run2 3:09:46 19.34(9:49) 31.13(6:06) 530
  Climbing1 45:00
  Strength exercises1 12:31
  Total13 10:46:35 102.37 164.75 980
  [1-5]13 10:38:07

«»
2:37
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 16 #

12 PM

Road bike 1:53:54 intensity: (1:36:17 @1) + (16:35 @2) + (1:02 @3) 30.34 km (3:45 / km) +202m 3:38 / km
ahr:109 max:140

With Mark up to Pony inspecting what Brendan had done to the Taff. Lots and lots of stopping, some to check out the damage, others to wade through water. River level had dropped massively (was nearly a metre lower than it was 2 hours ago and about 4m below its peak). Obviously lots of mud, logs and flooded buildings along the river banks - very bizarre going through Treforest with no traffic on the roads and all the car alarms in the car dealerships going off (cars had all been flooded and washed into corners). Detour up the A470 embankment north of Ponty (which was already in full clean-up mode) to avoid a flooded and tree covered section of path, followed by 300m of cycling through water nearly up to the knees - not good for the bike (and it smelled awful), but certainly memory building! Got pretty cold as was very wet and it was still raining, so both of us happy to take the (dry) Taff trail back from Ponty.

Saturday Feb 15 #

10 AM

Trail run 1:42:29 intensity: (11 @0) + (2:12 @1) + (32:56 @2) + (53:24 @3) + (13:45 @4) + (1 @5) 18.28 km (5:36 / km) +166m 5:22 / km
ahr:138 max:165 shoes: Salomon Fellraiser 2019 (aqua)

With Rcro from Roiget to Chepstow, him to close an area off on his heat map and me to tick off a bit more of the coast path. Opted to run west to east to make the most of Brendan's winds - although it wasn't actually that windy or wet (that came later). Nice steady pace, and as expected very flat (apart from one rather rude hill on the edge of Chepstow. Pretty cool running under the bridges, though need to come back and do the Seven Bridge proper some day. Good morning out and good chat.

Friday Feb 14 #

6 PM

Climbing 45:00 [1]

Really good session at Spot with Mark, Ake, Matt W and Rcro. Surprised myself on quite a few routes, including flashing 3 that I struggled to do last week. Good evening.

Thursday Feb 13 #

7 AM

Road bike 33:40 intensity: (10:09 @1) + (17:51 @2) + (5:27 @3) + (13 @4) 12.95 km (2:36 / km) +19m 2:35 / km
ahr:126 max:154

IW. Great run through town, but as per the last few weeks, just not moving very quickly elsewhere. Another clear morning and sun visible above the houses from Haley Park on wards.
7 PM

Road bike 37:37 intensity: (20 @0) + (2:25 @1) + (31:03 @2) + (3:44 @3) + (5 @4) 12.91 km (2:55 / km) +44m 2:52 / km
ahr:127 max:150

HFW. Late, as work to finish. Second half very quiet.

Wednesday Feb 12 #

7 AM

Road bike 34:26 intensity: (13:21 @1) + (20:52 @2) + (13 @3) 12.97 km (2:39 / km) +20m 2:38 / km
ahr:120 max:136

IW. Lovely morning, clear and cool and thought there was no frost until I hit the smooth tarmac hill off Moy Road. From there on in, all smooth tarmac had a layer of ice, thankfully not enough to be too tricky to deal with, but wasn't expected and hard to see on the otherwise damp surfaces.
5 PM

Road bike 36:01 intensity: (53 @0) + (25:52 @1) + (8:04 @2) + (1:12 @3) 12.79 km (2:49 / km) +42m 2:46 / km
ahr:115 max:143

HFW. Bloke in a 4x4 pulled out in front of me on City Road so I gave the rear of his tractor a slap as I passed. Couldn't hear exactly what his response was, but certainly peppered with lots of expletives. Strange how he must have thought that he was in the right. Glad to get off the road that he was on down a side street though!
6 PM

Strength exercises 12:31 intensity: (5:20 @0) + (7:11 @1)
ahr:92 max:118

Made myself do this again. I will be thankful in the long term (if I can keep it up...)

Tuesday Feb 11 #

7 AM

Road bike 33:54 intensity: (7 @0) + (11:48 @1) + (21:29 @2) + (30 @3) 12.97 km (2:37 / km) +18m 2:36 / km
ahr:122 max:144

IW. Still windy and more of an obstacle than yesterday. Couldn't get to sleep last night, still awake at 3:30 and when eventually asleep, kept waking every 30 minutes or so, no idea why.
5 PM

Road bike 36:32 intensity: (3 @0) + (11:54 @1) + (23:07 @2) + (1:28 @3) 12.89 km (2:50 / km) +43m 2:47 / km
ahr:120 max:141

HFW. Still windy and hard work peddling, but very glad that I now at least have a lower gear. Average time seems to be getting quite slow, but don't feel like putting the effort in to make it quicker either. Back a bit better but still quite sore.
6 PM

Trail run 1:27:17 intensity: (9 @0) + (1:49 @1) + (21:30 @2) + (43:35 @3) + (19:10 @4) + (1:04 @5) 12.85 km (6:47 / km) +365m 5:57 / km
ahr:141 max:176 shoes: Salomon Fellraiser 2019 (aqua)

Unusual loop to the east not taking in either CyA or Fforest Fawr, instead nipping between them and heading into Caerphilly woods. Cold wind so dressed up well, but actually grand once moving, even in the few wintery showers we had. Took a while to warm up, but aside from lactic building up quickly in the quads, was running okay. Took the new bike track through the woods from the Black Cock, nice to run on but not very interesting from a biking point of view. Reasonable group and very little stopping.

Monday Feb 10 #

7 AM

Road bike 33:21 intensity: (25 @0) + (4:40 @1) + (22:52 @2) + (5:24 @3) 12.94 km (2:35 / km) +18m 2:34 / km
ahr:127 max:147

IW. Lots of little sticks about the place due to Ciara, but nothing major. Big puddle also back at Radyr weir, but the sun was fully above the horizon in Haley Park. Still windy, and mostly helpful.
6 PM

Road bike 39:53 intensity: (1:00 @0) + (3:37 @1) + (25:35 @2) + (9:28 @3) + (13 @4) 12.86 km (3:06 / km) +44m 3:03 / km
ahr:128 max:154

HFW. Still lots of wind and sticks. Sheltered most of the way by the industrial estate at the end was tough and the footpath over the A470 was dodgy! Back sore all day, right at the base, can't think what could ahve caused it but enough of an excuse not to do any exercises.

« Earlier | Later »