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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Mar 5, 2020:

activity # timemileskm+m
  Bike - Road10 5:42:52 80.17(4:17) 129.03(2:39) 288
  Run - Trail 2 3:28:08 21.65(9:37) 34.84(5:58) 898
  Climbing2 1:20:00
  Run - Road 1 48:23 6.53(7:24) 10.51(4:36) 175
  Strength exercises3 34:05 0.27 0.43
  Total18 11:53:28 108.62 174.81 1361
  [1-5]18 11:40:11

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Thursday Mar 5, 2020 #

7 AM

Bike - Road 33:21 intensity: (42 @0) + (11:44 @1) + (19:35 @2) + (1:20 @3) 12.9 km (2:35 / km) +16m 2:34 / km
ahr:120 max:143

IW. Last time for a week.
5 PM

Bike - Road 35:46 intensity: (52 @0) + (8:32 @1) + (17:22 @2) + (8:25 @3) + (35 @4) 12.83 km (2:47 / km) +64m 2:43 / km
ahr:124 max:153

HFW. Holidays!
7 PM

Climbing 40:00 [3]

Spot with Mark and Ake. Not feeling quite as good as last week but after quite a few attempts I managed to hold the final hold on the green that I had been struggling with and then surprised myself by getting the pink that I thought was impossible.
C • The impossible pink? 2

Wednesday Mar 4, 2020 #

7 AM

Bike - Road 32:59 intensity: (34 @0) + (29:53 @1) + (2:32 @2) 12.91 km (2:33 / km) +13m 2:33 / km
ahr:113 max:129

IW. Near perfect run through town again. Weather a bit overcast but not as bad as forecast and was warm enough in a T and alight jacket.
5 PM

Bike - Road 33:17 intensity: (6 @0) + (14:28 @1) + (18:43 @2) 12.83 km (2:36 / km) +50m 2:33 / km
ahr:119 max:132

HFW. Rain forecast (heavy), but it was actually dry, if a little windy. Not complaining about that.
6 PM

Strength exercises 5:00 [1]

Restricted session as in a rush to get back out for SWOC committee meeting.

Tuesday Mar 3, 2020 #

7 AM

Bike - Road 35:33 intensity: (16:14 @1) + (19:08 @2) + (11 @3) 12.95 km (2:45 / km) +18m 2:44 / km
ahr:119 max:142

IW. Traffic, lights and weather not so kind this morning.
5 PM

Bike - Road 33:02 intensity: (19 @0) + (8:25 @1) + (9:10 @2) + (15:03 @3) + (5 @4) 12.86 km (2:34 / km) +23m 2:33 / km
ahr:128 max:150

HFW. Nice evening ans saw over 80 cyclists - probably a winter record for me.
6 PM

Run - Trail 1:26:02 intensity: (20 @0) + (32 @1) + (11:20 @2) + (26:22 @3) + (46:08 @4) + (1:20 @5) 14.23 km (6:03 / km) +404m 5:18 / km
ahr:148 max:176 shoes: La Sportiva Crosslite (5)

MDC from Cwmcarn. Felt rough and stiff on the first hill, but slowly got going. Was feeling tired but running quite well, which was a really positive feeling. Flagged a bit from about an hour, but very pleased with a clear sign that the fitness is improving well. Quite a cool but a lovely and clear evening to be out and a really good pub afterwards.

Monday Mar 2, 2020 #

7 AM

Bike - Road 31:13 intensity: (57 @1) + (17:57 @2) + (11:20 @3) + (59 @4) 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 intensity: (6 @0) + (9:38 @1) + (21:14 @2) + (3:53 @3) 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 intensity: (4:18 @0) + (9:50 @1) + (1:28 @2) + (21 @3) + (7 @4) 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 intensity: (49 @0) + (8:04 @1) + (49:18 @2) + (55:19 @3) + (8:36 @4) 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 intensity: (20 @0) + (34 @1) + (14:04 @2) + (7:51 @3) + (23:14 @4) + (2:20 @5) 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 intensity: (2:55 @0) + (8:07 @1) + (1:49 @2) + (10 @3) 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 intensity: (1:15 @0) + (15:14 @1) + (20:21 @2) + (17 @3) + (6 @4) 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 intensity: (41 @0) + (7:12 @1) + (22:13 @2) + (5:31 @3) 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.

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