Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 28 days ending Feb 28, 2013:

	activity	#	time	miles		km		+m
	Run - Trail	23	12:31:53	67.15		108.06		2267
	Run - Orienteering	9	8:19:25	44.25		71.22		1706
	Run - Road	2	1:59:14	16.18	(7:22)	26.04	(4:35)	183
	Run - Terrain	4	1:18:00	7.27	(10:44)	11.7	(6:40)	230
	Strength exercises	2	34:00
	Mapping	1	30:00
	Total	39	25:12:32	134.85		217.02		4386
	[1-5]	38	24:39:36
averages - sleep:6.3 weight:72.5kg

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Thursday Feb 28, 2013 #

Note
(rest day)

Busy doing uncle things and visiting a friend. Plus resting.

Wednesday Feb 27, 2013 #

Note
(rest day)

11 hours in the office and 4 hours driving. Training wasn't going to happen.

Tuesday Feb 26, 2013 #

7 AM

Run - Trail 32:34 6.65 km (4:54 / km) +17m 4:50 / km
ahr:151 max:171 shoes: Asics 1150 (2010)

IW, slowly. Not feeling on top of the world. Cold wind out but otherwise the world was working perfectly well, even though I was far from its summit.

6 PM

Run - Trail 35:43 7.58 km (4:43 / km) +20m 4:39 / km
ahr:144 max:170 shoes: Asics 1150 (2010)

HFW. Short option but it was far enough, had run out of energy by 30 minutes.

Monday Feb 25, 2013 #

7 PM

Run - Trail 1:05:00 [3]
shoes: La Sportiva Crosslite

Nice easy trot from Charles' place with the BOK Boys. Cold and dry and surprisingly un-soggy underfoot. Nice evening and good chat but legs still weren't up for it.

Sunday Feb 24, 2013 #

10 AM

Run - Trail warm up/down 16:21 2.56 km (6:24 / km) +91m 5:26 / km
ahr:156 max:182 shoes: VJ Falcons 11

11 AM

Run - Orienteering race 1:03:49 10.17 km (6:16 / km) +454m 5:08 / km
ahr:163 max:175 shoes: VJ Falcons 11

SWOC Welsh League event, Cwm Lickey, 8.1km, 510m. Was hoping that having the past week off would allow me to feel a bit stronger today, but still felt fatigued and lethargic right from the start (HR very high and speed was low), not at all enjoyable and not a nice way to feel starting my 40th year.

The area was pretty steep but planned well enough so the climb didn't feel as severe as it could, also some nice bits of old mine workings that made the orienteering interesting enough, just a shame that I couldn't enjoy it more.

Not feeling any happier now I'm home have watched the rugby. How? Maybe it would have been better had I stayed around to collect controls.
Results
Routegadget

C • Where was it? 2

12 PM

Run - Trail warm up/down 7:30 1.26 km (5:57 / km)
ahr:124 max:137 shoes: VJ Falcons 11

Saturday Feb 23, 2013 #

Note

Still feeling flat and unmotivated. Hopefully a bit of orienteering tomorrow will set things right.

Friday Feb 22, 2013 #

11 AM

Mapping 30:00 [0]

First day out at Llantrisant and first day mapping in ages (3 hours), a little rusty and took a while to get into it. Not as much progress as I would have liked so a few more trips out than I had planned may be needed.

Thursday Feb 21, 2013 #

Note
(rest day)

Just feeling completely wiped today, thankfully not at work so was able to have a good nap. Best not to run though.

Wednesday Feb 20, 2013 #

Event: SWOC Street O

7 AM

Run - Trail 32:00 [3] 6.6 km (4:51 / km) +15m 4:48 / km
shoes: Asics 1150 (2010)

IW. Not notable other than my watch didn't start - some muppet turned the sound off last week...

Tuesday Feb 19, 2013 #

7 AM

Run - Trail 31:02 6.47 km (4:48 / km) +23m 4:43 / km
ahr:155 max:179 shoes: Asics 1150 (2010)

IW. Heavy bag as out for the day. Heavy legs as they're not very good. Light head as it was a beautiful sunrise.

11 AM

Run - Trail 40:00 [1] 4.0 km (10:00 / km) +50m 9:25 / km
shoes: Asics 1150 (2010)

Had to take some photos for work 3km down a bridleway, so bumbled along with the camera and kit. Walked the hills. Cracking day to be out.

Monday Feb 18, 2013 #

7 AM

Run - Trail 32:01 6.69 km (4:47 / km) +17m 4:44 / km
ahr:150 max:178 shoes: Asics 1150 (2010)

IW. Had to use lots of brain power to do this, but glad I did as it was a lovely morning and for once it wasn't muddy. Feel better for it.

6 PM

Run - Road 37:13 7.66 km (4:52 / km) +22m 4:47 / km
ahr:132 max:148 shoes: Asics 1150 (2010)

HFW. Nice and short, started feeling quite good but gt slower towards the end and started feeling poorly, short route was the good option.

Sunday Feb 17, 2013 #

9 AM

Run - Trail warm up/down 12:15 1.55 km (7:53 / km) +8m 7:41 / km
ahr:135 max:165 shoes: La Sportiva Crosslite

To the start with the SPOOK boys.

Run - Orienteering race 44:30 7.78 km (5:43 / km) +139m 5:15 / km
ahr:158 max:164 weight:71.6kg shoes: La Sportiva Crosslite

XIV Meeting de Orientação do Centro, middle (7.4km, 160m). Off before first starts to make our flight, nice having the forest to ourselves (despite the rain) and I thoroughly enjoyed myself. Pleased with my technique, not perfect but no scratching the head moments (nor did I chuck my SI into the woods...) and although not running fast, I wasn't feeling to tired from yesterday and was moving comfortably. Nice end to a quality week.

10 AM

Run - Trail warm up/down 2:00 [2] 0.4 km (5:00 / km)
shoes: La Sportiva Crosslite

Straight back to the bus to leg it to the airport. Made it in plenty of time and with great satisfaction of returning the mini-bus with the fuel counter showing 0 miles remaining. Not so lucky in Heathrow as due to being organised I had booked a flexible return ticket. Discovered that flexible meant that I didn't have a seat on a bus until midnight (got in at 17.30). No choice but to book a train.

Saturday Feb 16, 2013 #

11 AM

Run - Trail warm up/down 12:00 [2] 1.0 km (12:00 / km)
shoes: La Sportiva Crosslite

Run - Orienteering race 1:55:31 [4] 18.3 km (6:19 / km) +430m 5:39 / km
shoes: La Sportiva Crosslite

XIV Meeting de Orientação do Centro, Long (18.3km, 430m), WRE. Enjoyed this much more than I was expecting; was feeling better as the course went on and had no problem with the length, just lacking speed and strength. The woods were slightly more detailed and had lower visibility than much of the trainings so appealed more to me, though half the woods had very recently had a very aggressive thinning making them quite physical. A lot happier than last weekend.

1 PM

Run - Trail warm up/down 5:00 [1] 0.4 km (12:30 / km)
shoes: La Sportiva Crosslite

Very easy warm down with camel. Tired but not wasted.

Friday Feb 15, 2013 #

Note
(rest day)

No controls to hang or collect today so taking it easy in the hope that I'll survive the 19km we have tomorrow.

Thursday Feb 14, 2013 #

Run - Terrain 25:00 [2] 3.2 km (7:49 / km) +50m 7:15 / km
shoes: La Sportiva Crosslite

Shadowing Lucy with the head cam.

11 AM

Run - Orienteering 52:00 [2] 6.8 km (7:39 / km) +120m 7:02 / km
shoes: La Sportiva Crosslite

Collecting controls from the morning exercise.

Wednesday Feb 13, 2013 #

9 AM

Run - Terrain warm up/down 8:00 [2] 1.5 km (5:20 / km) +30m 4:51 / km
shoes: La Sportiva Crosslite

With Camel.

10 AM

Run - Terrain 25:00 [4] 3.5 km (7:09 / km) +75m 6:27 / km
shoes: La Sportiva Crosslite

Filming Camel while he did a contour only course (no start or finish marked and no north lines). The did great. Once he found where he was that is...

11 AM

Run - Terrain 20:00 [4] 3.5 km (5:43 / km) +75m 5:10 / km
shoes: La Sportiva Crosslite

Same thing with Kris, moving faster but not as clean.

1 PM

Run - Orienteering 20:00 [3] 2.5 km (8:00 / km) +50m 7:16 / km
shoes: La Sportiva Crosslite

Collecting controls. This area is so much better with no paths!

4 PM

Run - Orienteering 18:00 [3] 2.5 km (7:12 / km) +40m 6:40 / km
shoes: La Sportiva Crosslite

Shadowed Cuddles around the compass course. Training controls (orange tape tied to a tree) were near impossible to see at timedt.

Tuesday Feb 12, 2013 #

Note
(rest day)

Decided not to run day 4 as I have plenty coming up this week and my legs ate still not working. Shame as it was the type of course that I'd normally enjoy.

Monday Feb 11, 2013 #

10 AM

Run - Trail 8:00 [1]
shoes: Jalas 2012

Easy and short warm up, not feeling brilliant.

11 AM

Run - Orienteering race 51:20 [4]
shoes: Jalas 2012

POM day 3, WRE. Nice area. Rocky and bushy but a little steep. Legs still fatigued and not responsive. Orienteered okay (one big mistake) but didn't have much flow as I was so slow. Sunny but a bitter wind.

12 PM

Run - Trail warm up/down 4:00 [1]
shoes: Jalas 2012

Sunday Feb 10, 2013 #

11 AM

Run - Trail warm up/down 13:53 [2] 2.0 km (6:56 / km) +34m 6:23 / km
shoes: Jalas 2012

12 PM

Run - Orienteering race 46:30 7.43 km (6:15 / km) +198m 5:31 / km
shoes: Jalas 2012

POM day 2, middle distance. Better today but still not feeling good running. Baltic out.

1 PM

Run - Trail warm up/down 6:08 [1] 0.63 km (9:43 / km) +1m 9:39 / km
shoes: Jalas 2012

Saturday Feb 9, 2013 #

Event: POM 2013

11 AM

Run - Trail warm up/down 16:35 1.97 km (8:26 / km) +46m 7:33 / km
ahr:135 max:171 shoes: Jalas 2012

12 PM

Run - Orienteering race 1:27:45 15.73 km (5:35 / km) +275m 5:08 / km
ahr:163 max:173 shoes: Jalas 2012

Not feeling good at all, but s nice sunny day.

1 PM

Run - Trail warm up/down 10:15 [1] 1.56 km (6:34 / km) +31m 5:58 / km
shoes: Jalas 2012

Friday Feb 8, 2013 #

Note
(rest day)

Travel to POM, looking forward to this week.

Thursday Feb 7, 2013 #

Note
weight:72.5kg (rest day)

Busy, busy, busy, but no progress. Frustrating. But I am an uncle :-)

C • Great! 3

Wednesday Feb 6, 2013 #

Note
weight:72.9kg (rest day)

This is turning out to be a very tapered week for POM, though not intentional. All day site visit today, up early and home late so no running for me.

Tuesday Feb 5, 2013 #

6 PM

Run - Trail 54:06 7.42 km (7:17 / km) +531m 5:22 / km
ahr:148 max:202 shoes: Adidas Kanadia TR4

Up Pen y Fan again (886m), but this time in the dark with a bunch of fell runners. Nasty rain and mighty wind heading up in the car but once out and moving it was all rather nice, the wind was (mostly) a help and the rain turned to snow higher up. 25 minutes straight up though (felt grand in the legs at the steady pace but my back didn't like it that much) and then once off the summit the decent was lovely and soft. Much nice.

C • Wales seems to agree with y... 10

Monday Feb 4, 2013 #

7 PM

Run - Trail 46:42 7.26 km (6:26 / km) +302m 5:20 / km
ahr:133 max:177 slept:6.25 weight:73.1kg shoes: Adidas Kanadia TR4

Nice easy run up the very big hill behind Mark and Alice's. It had to be easy because it was a pretty relentlessness climb straight from the off. Nice up on top though and it would have been easy to add many more miles once up. Needed the shorter run though. Followed by an excellent dinner and chat to celebrate an aging Mark.

Sunday Feb 3, 2013 #

Run - Trail 2:50:00 24.2 km (7:01 / km) +875m 5:57 / km
shoes: Adidas Kanadia TR3

Up Fan y Big (yes, really) and Pen y Fan from Pentwyn Res. This turned out to be a bit more of an epic that I was planning, not helped by my stubbornness to keep running all the hills. In fact there were only three of them and although not very high, they were all brutally steep. Glorious views from the ridge, at least there would have been had it not been thick cloud and howling winds, was a struggle to keep moving at times. Absolutely pasted for the last 30 minutes but happy in the knowledge that it's been a great few days of training. May need to take it easy this week before POM though. Very annoyed with myself as I forgot a watch.

Saturday Feb 2, 2013 #

11 AM

Run - Road 1:22:01 18.39 km (4:28 / km) +161m 4:16 / km
ahr:156 max:183 shoes: Asics 1150 (2010)

This was quite and bit faster and harder than I was planning, but was quite comfortable until I decided to run the hill up to Castell Coch as hard as I could. Had to work hard to keep a good tempo up thereafter. Happy with it though as when I first moved to Cardiff I remember doing a 4.28km in the middle of a run and finding it quite fast, whereas I averaged that today which included a good hill and and a slow decent. Also a lovely morning to be out. Now to enjoy Ireland beating Wales...

12 PM

Strength exercises 18:00 [2]

Friday Feb 1, 2013 #

2 PM

Run - Trail 1:38:48 17.86 km (5:32 / km) +206m 5:14 / km
ahr:142 max:218 shoes: Adidas Kanadia TR4

Medium run exploring some new bits of the locality, the first bit proved to be chav-tastic, with plenty of their residue through out the woods (motorbike trails/shopping trollies/beer cans etc), also way too slippery to be enjoyable at this time of year. In general was feeling far too lethargic considering I haven't run for over 2 days.

4 PM

Strength exercises 16:00 [2]

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