Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Mar 2, 2020:

activity	#	time	miles		km		+m
Run - Trail	3	5:20:42	31.73	(10:06)	51.07	(6:17)	1336
Bike - Road	8	4:36:49	64.24	(4:19)	103.38	(2:41)	223
Run - Road	1	48:23	6.53	(7:24)	10.51	(4:36)	175
Climbing	1	40:00
Strength exercises	2	29:05	0.27	(1:47:51)	0.43	(1:07:01)
Total	15	11:54:59	102.77		165.39		1734
[1-5]	15	11:42:48

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Monday Mar 2, 2020 #

7 AM

Bike - Road 31:13 13.01 km (2:24 / km) +16m 2:23 / km
ahr:133 max:156

IW. Lovely morning, though colder than I was expecting (neighbours scraping icy of their windscreens). However, dead still and sunny and the trail was clear. Taff reached it's second highest level in my five years of commuting on Friday night as parts of the surface were covered in silt again. Speedy through town.

5 PM

Bike - Road 34:51 12.82 km (2:43 / km) +25m 2:41 / km
ahr:124 max:143

HFW. Head wind a bit annoying but otherwise a lovely evening.

6 PM

Strength exercises 16:04 0.22 km (1:13:42 / km)
ahr:102 max:153

Wasn't sore enough to have an excuse not to do this.

Sunday Mar 1, 2020 #

Event: 2020 Welsh Orienteering Championships

10 AM

Run - Trail 2:02:06 20.61 km (5:55 / km) +493m 5:17 / km
ahr:135 max:163

As per yesterday, with the O cancelled wanted something that would sort of replicate the weekend of missing racing. Joined the Dallimore's in the FOD, they were doing MtbO (postponed from earlier in the year), while I went for a run with mark for company on his bike. Stiff from yesterday and tired on hills, but otherwise moving okay. Cool at the start but soon lost the hat, gloves and jacket, though the latter was needed when a very cold rain shower came through. Stopped at Symmonds Yat for a cake and tea - very nice addition to the run!

Saturday Feb 29, 2020 #

Event: Western Night League

Event: Welsh Middle Distance / 2020 Welsh Orienteering Championships - Postponed -

1 PM

Run - Road 48:23 10.51 km (4:36 / km) +175m 4:15 / km
ahr:146 max:168 shoes: Asics Adventurer (Blue)

With the O cancelled thought that I should still do a session with a good level of intensity. Couldn't force myself to do any intervals so set out on a tempo paced run instead. Actually quite hard, as the loop was hillier than I remembered and the conditions were challenging - lots of flood water, wind, snow and rain. Very much enjoyed having it done.

2 PM

Strength exercises 13:01 0.22 km (1:00:16 / km)
ahr:103 max:143

Wasn't the plan but feeling okay after running and thought I needed a slightly longer session.

Friday Feb 28, 2020 #

7 AM

Bike - Road 37:13 13.03 km (2:51 / km) +25m 2:50 / km
ahr:119 max:156

IW. Not a nice morning to be on the bike, especially at the start when it was raining quite a bit and there was a strong headwind. Better in the shelter along the Taff and also not too cold. Looks like the chain on the bike needs changing.

5 PM

Bike - Road 35:37 12.88 km (2:46 / km) +39m 2:43 / km
ahr:125 max:149

6 PM

Climbing 40:00 [1]

Spot with Ake and Cara. Climbing okay but seemed to get pumped quicker this week. Spent a long time trying to summit a Green, which was ultimately unsuccessful. Next week.

Thursday Feb 27, 2020 #

2 PM

Run - Trail 1:35:46 14.87 km (6:26 / km) +371m 5:44 / km
ahr:132 max:165 shoes: La Sportiva Crosslite (5)

Day off for my birthday so headed to the hills for a bit of an explore of some new areas. Lovely day, though a cold wind and a tiny bit of snow left from Tuesday night. Found some frog spawn, which I was surprised to see this early. Legs in a take it easy mode, so I did.

Wednesday Feb 26, 2020 #

7 AM

Bike - Road 33:26 13.02 km (2:34 / km) +20m 2:33 / km
ahr:118 max:135

IW. Thought it may be a bit icy but was actually grand, though the index fingers were cold again.

5 PM

Bike - Road 35:16 12.89 km (2:44 / km) +39m 2:42 / km
ahr:117 max:135

HFW. Not a bad evening, though still a bit of the nippy side. Work seems to be underway to widen the cycle path along the edge of Bute Park and to separate it from the pedestrian route. Welcome but I would prefer resources to be spent in places where there isn't already a designated cycle lane.

Tuesday Feb 25, 2020 #

7 AM

Bike - Road 34:50 12.86 km (2:43 / km) +20m 2:41 / km
ahr:119 max:159

IW. New gloves, feel a bit tight and my index fingers on both hands got quite cold - maybe something to do with the thingy that allows you to use you phone?

5 PM

Bike - Road 34:23 12.88 km (2:40 / km) +40m 2:38 / km
ahr:125 max:156

HFW. Waved my arms in frustration at a student type in a Polo who passed me as I moved out around an open car door, giving me only a few inches of space. Could see him giving me the finger as he drove up the road,Would have caught him at the next junction had he not undertaken a very suspect pulling out move in front of a car from both directions! Hope he drives into a wall.

6 PM

Run - Trail 1:42:50 15.59 km (6:36 / km) +472m 5:44 / km
ahr:141 max:171 shoes: Salomon Fellraiser 2019 (aqua)

MDC from Thornhill. Wasn't feeling great starting but warmed up on the climb up onto the ridgway and in a good mood as it was snowing (only a little) up there. Thereafter felt pretty good, though not fast, and was able to put some good efforts in. Broke off with Martyn, MOK and Alex to add Rudry Mountain, which made the run quite a bit longer than a normal Tuesday. Very positive run and made better by a surprise cake in the pub afterwards (thanks Clare).

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