Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 30 days ending Nov 30, 2012:

activity	#	time	miles		km		+m
Run - Trail	19	14:17:42	94.41	(9:05)	151.94	(5:39)	2623
Bike - Road	3	7:53:33	123.88	(3:49)	199.36	(2:23)	1843
Run - Road	4	5:48:28	44.72	(7:48)	71.97	(4:50)	329
Run - Orienteering	6	4:31:29	26.63	(10:12)	42.85	(6:20)	937
Strength exercises	4	1:46:00
Total	32	34:17:12	289.64		466.13		5732
[1-5]	32	34:07:33

3:42

0:00

» now

Friday Nov 30, 2012 #

3 PM

Run - Trail 1:18:55 15.53 km (5:05 / km) +63m 4:59 / km
ahr:147 max:164 shoes: Asics 1150 (2012)

Much more of a happy bunny after that, was planning on a 2 hour run today but with moving and all I simply didn't have time. New place seems to offer a better run choice as I managed to get out of the city and see some hills and not be out for too long. Plenty more exploring to be done. Left heal felt quite bruised, I can only assume from Tuesdays road run, so maybe the unplanned rest has been a good thing after all!

Thursday Nov 29, 2012 #

Note

Today I have been a right loser and done nothing despite it being a nice day and having no plans.

Wednesday Nov 28, 2012 #

Note

No time again, still, plenty of energy saved for a good weekend's training.

C • Fochriw 3

Tuesday Nov 27, 2012 #

5 PM

Run - Road 1:15:02 17.41 km (4:19 / km) +38m 4:16 / km
ahr:159 max:171 shoes: Asics 2140 (10)

Round the bay in the dark, started off feeling quite good so decided to do a faster run, once out of traffic (2km) I did 10km at a tempo type pace, slowed for 500m and then did another 5km. Pleased enough with the results though I'm not used at all to running at a faster pace, going to know all about it tomorrow!

Monday Nov 26, 2012 #

Note
(rest day)

Unfortunately no time today, especially as the past week has been quite bitty, but the rest was good and I did get most of the better quality sessions in, so happy with the way things are going. Now to try and stay healthy over the next few months...

Sunday Nov 25, 2012 #

11 AM

Run - Trail warm up/down 25:15 4.92 km (5:08 / km) +80m 4:45 / km
ahr:147 max:164 shoes: VJ Falcons 11

Ran somewhere and didn't get lost.

12 PM

Run - Orienteering race 59:08 9.75 km (6:04 / km) +235m 5:25 / km
ahr:166 max:177 shoes: VJ Falcons 11

Cannop Ponds, BOK Level C Event, Brown, 9.0km, 235m. No surprises with the standard of the mapping or the control placement, but the forest was lovely with lots of really runnable conifers and only moderate hills. Felt pretty good as well and was happy enough with my momentum, though I did drop far too much time searching for controls in depressions - although I did strike it lucky at the last control (the map was seriously wrong) when Mark B called he'd found it (when me and about a dozen others who were searching for it). Nice day out.
Results
Routegadget

1 PM

Run - Trail warm up/down 14:01 2.39 km (5:52 / km) +13m 5:43 / km
ahr:133 max:147 shoes: VJ Falcons 11

Short slow trot with Mr Bown - he had some frustration that needed diluting...

C • Mr Bown 2

Saturday Nov 24, 2012 #

9 AM

Strength exercises 45:00 [1]

Two 45 minute sessions of shifting two tonnes of gravel (40mm plum slate to be precise) through the house!

Friday Nov 23, 2012 #

9 AM

Bike - Road 3:42:02 95.41 km (2:20 / km) +918m 2:13 / km
ahr:138 max:161

Today I saw my first Welsh sheep, just the one mind. Headed up the valleys for the first time and it took forever to get out of housing (what do all the people there do?), but when I did I have a lovely climb over a little pass, the sun was even out - though it never got warm enough to dry the road off. Tired for the last hour but thoroughly enjoyed myself.

C • proper hill in there. 2

Thursday Nov 22, 2012 #

10 AM

Run - Road 2:06:09 25.01 km (5:03 / km) +254m 4:48 / km
ahr:145 max:162 shoes: Asics 1150 (2010)

Headed out early (ish) to avoid the predicted rain (it took nearly the entire run to turn up) and it took me forever to get going (about an hour), but once up to operating condition I felt pretty good and added an extra loop at the end to make sure I got the two hours. Seem to be fit enough to do 90-100 minutes without problem at the moment so need to start doing a few longer bits so I can race for that long. Mostly on surfaced trails and roads apart from one horrendously muddy cow field - won't be running there again.

Wednesday Nov 21, 2012 #

Note
(rest day)

Feeling like I need a bit more of a rest, also not feeling the love for running today.

Tuesday Nov 20, 2012 #

5 PM

Run - Road 56:34 10.7 km (5:17 / km) +6m 5:16 / km
ahr:129 max:153 shoes: Asics 2140 (10)

Really did not want to do this and as I was moving so slow I don't know it there was any benefit in it either. Still feeling tired so just pottered around exploring, though the last 20 minutes was painful as a toilet emergency was developing quickly, just managed to avert a disaster. Cardiff chavs sound exactly the same as chavs everywhere else!

Monday Nov 19, 2012 #

Note
(rest day)

Going to take it easy for a few days so I have plenty of energy to do some longer stuff at the end of the week.

Sunday Nov 18, 2012 #

Note

Maps for this weeks and last weeks orienteering added.

10 AM

Run - Trail 1:04:42 10.38 km (6:14 / km) +312m 5:25 / km
ahr:134 max:154 shoes: Adidas Kanadia TR3

Slow and easy jog around the forest at Llantrisant so see what it's like and to get some idea how long it would take to map. Some nice woods, some not so and plenty of up, but overall not bad. Beautiful clear and crisp morning and it was one of those days that it was great to be out.
Map

2 PM

Strength exercises 20:00 [1]

Digging and raking (90 minutes). Hard work, but all ready for the gravel now.

Saturday Nov 17, 2012 #

12 PM

Run - Trail warm up/down 21:01 3.37 km (6:15 / km) +127m 5:15 / km
ahr:138 max:166 shoes: VJ Falcons 11

Took a bit to get going, not liking the hills.

Run - Orienteering race 38:39 5.29 km (7:19 / km) +164m 6:20 / km
ahr:166 max:176 shoes: VJ Falcons 11

BOK local event, Goblin Combe, 5.0km, 170m, Green. Not a bad wee area, a bit rough, steep, slippery and with the customary mapping standards, but I enjoyed it. Had no strength for the hills and got frustrated by the map in several places but otherwise was running okay (though not fast) and it was a nice area for a short run on a Saturday morning.
Map

1 PM

Run - Trail warm up/down 5:32 0.8 km (6:57 / km)
ahr:124 max:132 shoes: VJ Falcons 11

Back to the car, slowly.

5 PM

Run - Trail warm up/down 12:01 2.29 km (5:15 / km) +49m 4:44 / km
ahr:153 max:169 shoes: VJ Falcons 11

Thought I'd be feeling stiff and tired but the body was responding just grand.

Run - Orienteering race 59:12 10.22 km (5:48 / km) +159m 5:23 / km
ahr:162 max:177 shoes: VJ Falcons 11

Western Night League, West Woods, 60 minute score. Had been promised a nice forest and for the most part it was, though the paths were fierce muddy and brambles were creeping into a lot of the area. Night technique was well rusty (especially looking for bingo pits in vague areas) but again really enjoyed it, despite probably loosing the the best part of 8 minutes - not helped by the controls having no reflectors, new headlamp was the biz though. Just managed to the clear the course and get back within the time limit. Good day.
Map

Friday Nov 16, 2012 #

10 AM

Bike - Road 2:07:09 50.54 km (2:31 / km) +543m 2:23 / km
ahr:135 max:160

Thought it was a little misty out but upon emergence it proved to have somewhat of a higher moister content than I was expecting. Not exactly wet or raining but enough to be cold and damp throughout. Went exploring some back roads as I was after a more leisurely cycle and found some nice ones, though I did end up in Caerphilly when I was expecting Cardiff! Couldn't face the mountain today though and look the long way round.

Thursday Nov 15, 2012 #

2 PM

Run - Trail 1:13:47 15.35 km (4:48 / km) +18m 4:47 / km
ahr:149 max:185 shoes: Asics 2140 (10)

Feeling a little tired so took it easy and listened to my legs instead of my head when I had the option to do another two miles along the river and turned for home instead. Felt like I was moving very slow so very surprised at the pace for some of the kilometers.

C • Maybe... 2

Wednesday Nov 14, 2012 #

Note
(rest day)

Rest day, and deserved for once.

Tuesday Nov 13, 2012 #

5 PM

Run - Road 1:30:43 18.86 km (4:49 / km) +31m 4:46 / km
ahr:145 max:156 shoes: Asics 2140 (10)

Tired after this, but after nearly 50 miles in 5 days I think I should be. Started off slow and a little stiff but then settled into a comfortable rhythm - getting a bit worried that I may actually be becoming more economical at road running! Weaved around the developments on the way down to Cardiff Bay, some cracking terrain in there.

C • You overtraining these days? 7

Monday Nov 12, 2012 #

7 PM

Run - Trail 1:20:16 13.78 km (5:49 / km) +332m 5:12 / km
shoes: Adidas Kanadia TR3

Beautiful bound with the BOK boys in Bath, bit slippy out though (it did rain all day but was nice by run time). Legs feeling tired so grateful that we took the first (long) hill nice and easy. Good food and chat provided by Mark and Hanna afterwards. Late home but a good evening.

Sunday Nov 11, 2012 #

Event: Kenfig Burrows - Swansea Bay OC League

10 AM

Run - Trail 51:26 10.5 km (4:54 / km) +51m 4:47 / km
ahr:148 max:165 shoes: VJ Falcons 11

Run around all of Kenfig, cutting back across the northern dunes which were absolutely super; fast and detailed. Lots of standing water in the depressions. Glad it was flat as I was feeling the hills after the past few days.

C • suffing 2

11 AM

Run - Orienteering race 39:18 6.27 km (6:16 / km) +24m 6:09 / km
ahr:158 max:173 shoes: VJ Falcons 11

SBOC local event, Kenfig, Green, 4.7km. Nowhere near as nice as the area that I ran around warming up, this part wasn't grazed and as a result was covered in scrubby vegetation and brambles, also a lot more standing water which got in the way quite a bit (retreated from crossing one stretch when it got to my belly button...). However, you could work around that, but interpreting the map was a different issue. It had a lidar base but the mapper had just removed all the detail and replaced it with dot knolls and small depressions, so things were in the right place but it gave no indications of what was actually happening. Gave up trying to interpret the detail (a shame in dunes) and ran in the right direction and then started looking when thought I was close! Nice area though and a beautiful day.
Map

C • Kenfig. 3

12 PM

Run - Trail warm up/down 12:36 1.96 km (6:26 / km) +23m 6:05 / km
ahr:131 max:142 shoes: VJ Falcons 11

Legs tired, very slow.

Saturday Nov 10, 2012 #

10 AM

Run - Trail 54:12 8.82 km (6:09 / km) +258m 5:22 / km
ahr:145 max:168 shoes: Adidas Kanadia TR3

Went exploring to make the session a bit longer, again plenty of nice trails but also some rough, unsigned and overgrown ones. Plenty of hills but feeling quite good.

11 AM

Run - Orienteering race 29:23 4.46 km (6:36 / km) +177m 5:30 / km
ahr:163 max:174 shoes: VJ Falcons 11

SWOC local event, Wenallt, 4.0km, 180m. Very nice beech woods but steep and incredibly slippery, map also all wobbly and the paths were very difficult to see in the amazing autumn leaves. Had fun and ran okay, though I was flagging on the hills a bit, no mistakes but did have quite a few direction corrections to make where the map didn't agree with reality.

Nice surprise to get the Mixed team prize from the OMM as well as the overall winner today, it does at least make it a decent amount. The downside is that it has to be spent on OMM stuff of which there isn't a lot that I actually need. Not a bad problem to have though.
Map

Run - Trail warm up/down 10:19 1.49 km (6:56 / km) +37m 6:10 / km
ahr:137 max:156 shoes: VJ Falcons 11

Good day, but tired now. And hungry.

Friday Nov 9, 2012 #

10 AM

Run - Trail 1:26:49 13.71 km (6:20 / km) +367m 5:35 / km
ahr:145 max:173 shoes: Adidas Kanadia TR3

Ran up a hill but came down a mountain... Or Garth Mountain (1007ft) to be precise which was the hill that the film was based on. Some lovely bits of woods around it and some very steep climbs, very much enjoyed it. The road up to it was the steepest I've ever driven up - ain't no way I'll be heading that way on my road bike!

C • Couple of races on it 3

2 PM

Strength exercises 21:00 [1]

Two hours or so building a wall in Charlies garden. Back and hands tired.

Thursday Nov 8, 2012 #

10 AM

Bike - Road 2:04:22 53.42 km (2:20 / km) +382m 2:15 / km
ahr:142 max:177

After two days of being a lethargic waster I still had to kick myself out the door today to stop the rot, very glad that I did though. Started off in a bit of a pottering mood (following wind and flat roads though) but got going after 40 minutes or so. Not a bad loop though the road from Newport to Caerphilly was a bit of a HGV mecca. Decided to give Caerphilly Mountain a go and very nearly wished I hadn't! Just made it up (not got the gears for hills like that) - gps profile is a bit misleading as the ascent was a lot steeper than than the way back down.

Wednesday Nov 7, 2012 #

Note

Didn't happen. No real reason, just me.

Tuesday Nov 6, 2012 #

Note

Home late with no motivation.

Monday Nov 5, 2012 #

6 PM

Run - Trail 1:31:04 16.84 km (5:24 / km) +229m 5:04 / km
ahr:149 max:208 shoes: Adidas Kanadia TR3

A very enjoyable (though longer than faster than I was expecting) run around north Bristol from Charles' house with the BOK crew. Starving by the end, no, actually I was starving by half way! Nippy evening and the air was heavy with firework smoke, also had no idea where were going and am surprised how often we repeated bits as never recognised a thing.

Sunday Nov 4, 2012 #

Note
(rest day)

Not wanting to do too much so son after the OMM. Day on the couch.

Saturday Nov 3, 2012 #

10 AM

Strength exercises 20:00 [1]

Digging and raking in the garden (45 minutes).

12 PM

Run - Trail warm up/down 25:11 4.66 km (5:24 / km) +99m 4:53 / km
ahr:141 max:162 shoes: VJ Falcons 11

Warm up run, felt very stiff, slow and tired heading out but had got the oil warmed up and was running quite well by the time I got back.

Run - Orienteering race 45:49 6.87 km (6:40 / km) +178m 5:54 / km
ahr:164 max:177 shoes: VJ Falcons 11

NGOC District event, Trellech Common, Blue, 5.8km, 180m. Quite a nice area and good to be spending most of the time running in the terrain in the woods, controls were a little hidden though and the map was a bit woolly. Lost quite a bit of time on most of the depressions when both of the above came into effect, not that it mattered as it was only an excuse to stretch the legs a bit. Was surprised how willing they were to run, actually felt like I had decent speed in places and I'm still quite willing to put any sluggishness down to last weekend. The sun shone, the rain stayed away and I enjoyed it.
Results and Routegadget

1 PM

Run - Trail warm up/down 13:56 2.4 km (5:49 / km) +38m 5:23 / km
ahr:138 max:153 shoes: VJ Falcons 11

Feeling quite tired after racing, cold out when only jogging.

Friday Nov 2, 2012 #

12 PM

Run - Trail 1:20:37 11.98 km (6:44 / km) +423m 5:43 / km
ahr:140 max:164 shoes: Adidas Kanadia TR3

Lucky today, just missed a deluge of biblical proportions (judging by the amount of standing water and hail stones) and got out in some lovely but very cold sunshine. Exploring again, but no lack of hills today and with the ground wet and slippery it was a slow slog more than anything else. A very enjoyable one though - aside from being charged by a couple of Labradors (thankfully friendly) and then tripping over an electric fence that the farmer had set 10cm off the ground (for pheasants) and hitting the ground like a sack of spuds (same farmer who was in 'charge' of the dogs).

Thursday Nov 1, 2012 #

3 PM

Run - Trail 56:02 10.79 km (5:12 / km) +104m 4:57 / km
ahr:149 max:168 shoes: Asics 1150 (2010)

With my customary impeccable timing I managed to avoid the midday sunshine and instead headed out into a bitterly cold rain shower. Went to explore the coast path from Penarth, but it got so wet and slippery I changed tack and turned inland instead and went exploring Cosmeston Country Park instead, nice, but still slippery. Note to self: exploring with no map and tired legs is a high risk strategy, but I only got mildly lost and made it back not too far over my allotted time.

« Earlier | Later »