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Training Log Archive: Magic

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Run - Trail 13 11:58:34 74.45(9:39) 119.82(6:00) 2520
  Run - Road 16 9:28:43 67.06(8:29) 107.93(5:16) 1208
  Bike - Road4 6:56:52 99.23(4:12) 159.69(2:37) 2096
  Run - Orienteering7 4:20:38 29.28(8:54) 47.12(5:32) 831
  Run - Terrain2 47:56 5.15(9:18) 8.29(5:47) 228
  Run - Intervals1 26:28 2.4(11:02) 3.86(6:52) 348
  Total40 33:59:11 277.57(7:21) 446.71(4:34) 7231
  [1-5]40 33:48:05

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Saturday Nov 30, 2013 #

Note
(rest day)

Not a planned rest day but sort of ran out of time to do anything, was actually one of those annoying days when you're busy all the time but never actually achieve anything.

Got into a boo because I'd forgotten that I had broken my map board for my bike (Open 5 tomorrow) and when I tried to inflate my shocks the valves gave up so I now have zero suspension.

Friday Nov 29, 2013 #

12 PM

Run - Trail 46:36 intensity: (13 @0) + (4:10 @1) + (16:38 @2) + (19:49 @3) + (4:20 @4) + (1:26 @5) 8.11 km (5:45 / km) +184m 5:10 / km
ahr:136 max:170 shoes: La Sportiva Crosslite

Struggled to get going and then struggled on all the hills, luckily I didn't have too many. A nice little trot around Caerphilly Mountain and a bit of an explore. How can 10 minutes of running have such an effect?

Thursday Nov 28, 2013 #

6 PM

Run - Trail intervals 1:07:54 intensity: (24 @0) + (2:59 @1) + (11:51 @2) + (20:19 @3) + (22:32 @4) + (9:49 @5) 8.89 km (7:38 / km) +351m 6:23 / km
ahr:146 max:175 shoes: La Sportiva Crosslite

Hill intervals with the MDC boys, 6 of us this week, if this growth rate keeps going we're going to have major issues finding a big enough venue in a few months!

The guys opted for short hills so we did 5x120m/30m, had a wee break and then did it again. Felt pretty good for 4 and a half, then the legs gave up. Kept consistent for the second set but nowhere near as quick as the first few.
0.50
0.55
0.57
0.55
1.01

1.01
1.02
0.59
1.00
0.59

Wednesday Nov 27, 2013 #

Note
(rest day)

Rest day. Discovered on the weekend that I don't have much of a thigh-gap, yet something else that I'm just going to worry about continuously...

Tuesday Nov 26, 2013 #

7 AM

Run - Trail 30:42 intensity: (12 @0) + (36 @1) + (2:11 @2) + (26:52 @3) + (51 @4) 6.18 km (4:58 / km) +23m 4:53 / km
ahr:140 max:159 shoes: Asics 1150 (2012)

IW, cracking morning, first ground frost of the winter and sunrise as I ran across the park, unfortunately my legs wern't joining the party and felt worse than yesterday. A chore, but good to have done.
5 PM

Run - Road 1:07:35 intensity: (4:25 @1) + (13:36 @2) + (46:09 @3) + (1:53 @4) + (1:32 @5) 14.06 km (4:48 / km) +80m 4:41 / km
ahr:143 max:233 shoes: Asics 1150 (2012)

HFW. Effort, especially to get going, but it was a nice night so I didn't have much choice. Quads already suffering from the hard surfaces, looking forward to being able to run somewhere nicer on the weekend already.

Monday Nov 25, 2013 #

7 AM

Run - Trail 32:42 intensity: (11 @0) + (57 @1) + (3:24 @2) + (26:27 @3) + (1:43 @4) 6.47 km (5:03 / km) +24m 4:58 / km
ahr:139 max:151 shoes: Asics 2140 (10)

IW. After a dry week the grass has dried up enough to enable some softer running, much appreciated by my slightly tired legs. Still took forever to get going; was glad I made the effort but wouldn't go as far as to say that it was enjoyable.
5 PM

Run - Road 47:46 intensity: (10 @0) + (46 @1) + (38:12 @2) + (3:46 @3) + (2:03 @4) + (2:49 @5) 9.86 km (4:51 / km) +6m 4:50 / km
ahr:134 max:180 shoes: Asics 2140 (10)

HFW. Not wanting to do this and as the legs were still complaining I opted for quite a short route, though it did feel like it went on forever. No complaints about the nice dry and cool evening though.

Sunday Nov 24, 2013 #

10 AM

Bike - Road 1:57:07 intensity: (58:30 @1) + (37:37 @2) + (17:53 @3) + (3:07 @4) 43.88 km (2:40 / km) +547m 2:31 / km
ahr:115 max:153

Opposite direction today with a few less people but a nice group, route was flatter but it was still hard work. Cycling affects me strangely and it's always lactic in my legs rather than anything else that keeps my speed down, especially on hills, heart rate never gets all that high either. Guess I should probably stick to running. Quality weekend, thanks Keith (and happy birthday).

Saturday Nov 23, 2013 #

10 AM

Bike - Road 1:16:48 intensity: (4:45 @0) + (38:46 @1) + (16:40 @2) + (12:16 @3) + (3:41 @4) + (40 @5) 24.8 km (3:06 / km) +456m 2:50 / km
ahr:119 max:166

From Little Haven to St Davids with a nice wee pack of people for Keith's 30th (officially an old git now), lovely day to be out and nice (if often quite steep)lanes to cycle on. Legs still tired from Thursday though.
1 PM

Bike - Road 1:02:39 intensity: (21 @0) + (9:16 @1) + (21:38 @2) + (20:07 @3) + (11:17 @4) 24.79 km (2:32 / km) +471m 2:18 / km
ahr:134 max:164

Cycle back, much faster pace and less stopping, otherwise the same as the way out. Fun.
3 PM

Run - Trail 1:17:58 intensity: (12 @0) + (3:20 @1) + (12:26 @2) + (35:51 @3) + (25:33 @4) + (36 @5) 15.34 km (5:05 / km) +269m 4:40 / km
ahr:143 max:167 shoes: La Sportiva Crosslite

Along the coast path with the Team Monday boys, started slow until Keith and James turned around, from then Tim and the doctor decided that we were going too slow. Tired by the end. Not been to Pembrokeshire before, much like Cornwall only nicer.
C • better 2

Friday Nov 22, 2013 #

Note
(rest day)

Being a lazy waste of space for the day. And why not?

Thursday Nov 21, 2013 #

6 PM

Run - Trail warm up/down 13:11 intensity: (8 @0) + (2:39 @1) + (1:25 @2) + (57 @3) + (6:57 @4) + (1:05 @5) 1.71 km (7:42 / km) +121m 5:41 / km
ahr:143 max:176 shoes: La Sportiva Crosslite

Run - Intervals intervals 26:28 intensity: (1 @1) + (2:29 @2) + (7:17 @3) + (5:31 @4) + (11:10 @5) 3.86 km (6:52 / km) +348m 4:44 / km
ahr:157 max:178 shoes: La Sportiva Crosslite

Hill session with a few of the MDC boys (5 of out this week), 4 times up the hill behind Castell Coch, from the bottom, about 620m and 85m climb. First half was a steady tarmac road, then it steepened on a wee path, really good workout. Shorted decent route kept the recovery time quite sensible. Actually sort of enjoyed it and certainly not feeling as worn out as I have done on the past two weeks.
3.46
3.44
3.47
3.41

Run - Trail warm up/down 31:26 intensity: (1:00 @1) + (13:30 @2) + (13:48 @3) + (3:08 @4) 4.8 km (6:33 / km) +130m 5:46 / km
ahr:80 max:156 shoes: La Sportiva Crosslite

Easy warm down jog, though it did include a big hill. Watch appears to have failed to have stopped.

Wednesday Nov 20, 2013 #

7 AM

Run - Road 28:10 intensity: (8 @0) + (12 @1) + (2:23 @2) + (23:41 @3) + (1:35 @4) + (11 @5) 3.65 mi (7:43 / mi) +32m 7:31 / mi
ahr:141 max:165 shoes: Asics 2140 (10)

IW. Not feeling great but it was good to get moving. Wet rather than the expected cold.

Tuesday Nov 19, 2013 #

Note
(rest day)

Planned on running home from work but felt really ikky after a day being driven around the Valleys, opted out, right decision as I'm still feeling a little off colour.

Monday Nov 18, 2013 #

6 PM

Run - Trail 1:14:04 intensity: (20 @0) + (11:31 @1) + (34:22 @2) + (19:43 @3) + (7:10 @4) + (58 @5) 13.3 km (5:34 / km) +318m 4:58 / km
ahr:132 max:169 shoes: La Sportiva Crosslite (2)

Monday night run with the BOK boys, Keith took off like a rocket which my legs weren't much up for so pottered along behind until he slowed down and then started to run a bit quicker (actually probably no quicker than he started!). Lovely evening and a great route, hard to believe that you're anywhere near a city when out on the trails. Calfs sore and tight to start but loosened out once warmed up, need to get them sorted before they become a problem though.

Sunday Nov 17, 2013 #

10 AM

Run - Terrain warm up/down 35:02 intensity: (4 @1) + (17:15 @2) + (15:17 @3) + (2:26 @4) 6.1 km (5:45 / km) +188m 4:59 / km
ahr:130 max:142 shoes: Jalas 2012

Headed up the hill feeling like death cooled down, my body absolutely hating me. Things hadn't improved much by the top but the nice long and easy decent got my body moving and the last km of so along a nice flat plateau was quite enjoyable, if still feeling a little tired. Good warm up and much needed.
11 AM

Run - Orienteering race 32:58 intensity: (13 @1) + (11 @2) + (3:15 @3) + (16:09 @4) + (13:10 @5) 5.73 km (5:45 / km) +206m 4:53 / km
ahr:161 max:171 shoes: Jalas 2012

SBOC Local event, Pen Rhiw Wen, Green, 4.9km, 160m, 17 controls. Nice to start properly warmed up and felt great running on the level and down hill! Messy into #1 and overshot #5 a bit (and #3 was on an imaginary pit) but otherwise clean enough and happy with the way I was moving after a good weeks training. Ben running well to finish about 90 seconds in front, which I didn't have in my legs today (no power on the hills at all). Very enjoyable event - it even stayed dry and relatively mild. Lovely tea shop and exploration of Carreg Cennen Castle (great alliteration!) afterwards.
Map
12 PM

Run - Terrain warm up/down 12:54 intensity: (52 @1) + (3:54 @2) + (7:53 @3) + (15 @4) 2.19 km (5:53 / km) +40m 5:24 / km
ahr:136 max:150 shoes: Jalas 2012

Ben wouldn't leave Meg to join me so all on my own!

Run - Orienteering 10:26 intensity: (11 @0) + (6:43 @1) + (3:32 @2) 1.13 km (9:13 / km)
ahr:116 max:132 shoes: Jalas 2012

Collecting a few controls.

Saturday Nov 16, 2013 #

Note
(rest day)

Calf's well sore, probably should have given them a wee jog but opted for a rest day instead.

Friday Nov 15, 2013 #

11 AM

Run - Trail 1:48:59 intensity: (7 @0) + (3:19 @1) + (34:26 @2) + (1:04:58 @3) + (5:22 @4) + (47 @5) 18.72 km (5:49 / km) +66m 5:43 / km
ahr:137 max:169 shoes: La Sportiva Crosslite

Exploring a bit more of the coast path from Aberthaw to St Donat's (needed a flat run!), headed out along the beach (in reality lots of rocks and pavement below the cliffs - not a place to break a leg) and back along the cliff tops. More fun on the way out but much easier running higher up. Feeling tired.

Thursday Nov 14, 2013 #

6 PM

Run - Trail intervals 1:05:02 intensity: (15 @0) + (2:05 @1) + (18:59 @2) + (17:18 @3) + (19:14 @4) + (7:11 @5) 8.3 km (7:50 / km) +419m 6:15 / km
ahr:144 max:175 shoes: La Sportiva Crosslite (2)

Hill intervals up the steep wooden steps at Cefn Onn with Gary. 5 x 130m with 45m (approximately).
1.54
1.46
1.47
1.43
1.42
Legs were heavy with lactic by half way up each climb and from then on it hurt just to keep moving - though think this may have improved as the session progressed. Hope it did some good! Fun in a strange way and it was a lovely night to be out. Decent warm down loop to finish.

Note: Yesterdays map added below.

Wednesday Nov 13, 2013 #

6 PM

Run - Road warm up/down 4:59 intensity: (13 @0) + (15 @1) + (4 @2) + (15 @3) + (3:37 @4) + (35 @5) 0.97 km (5:08 / km) +2m 5:05 / km
ahr:153 max:172 shoes: Asics 1150 (2012)

7 PM

Run - Orienteering race 1:01:22 intensity: (7 @0) + (1 @1) + (15 @2) + (11:55 @3) + (46:43 @4) + (2:21 @5) 12.93 km (4:45 / km) +33m 4:41 / km
ahr:155 max:169 shoes: Asics 1150 (2012)

SWOC Street Event, Canton, 1 hour Score. Most confusing event ever to work out points, the map just had numbers on while the descriptions were in order of points value, so it was really difficult to find your control number and then what it was worth (and what you were looking for) while running (in the dark). Fun enough though and it got the legs moving – although there was quite a bit of standing at a lot of controls trying to work out where to write my answer! Opted to get as many as I could and not worry about their value, did mange a good haul but probably spent too long on low scoring controls (but I couldn’t work that out at the time!). Back 80 seconds late which cost me 30 points (or three low value controls).
Map
8 PM

Run - Road warm up/down 3:47 intensity: (1 @0) + (44 @1) + (3:02 @2) 0.71 km (5:19 / km) +2m 5:14 / km
ahr:122 max:129 shoes: Asics 1150 (2012)

Tuesday Nov 12, 2013 #

6 PM

Run - Trail 1:00:40 intensity: (26 @0) + (13:26 @1) + (23:09 @2) + (10:48 @3) + (9:50 @4) + (3:01 @5) 9.49 km (6:24 / km) +318m 5:29 / km
ahr:133 max:175 shoes: La Sportiva Crosslite

First night MDC run of the Winter up the Garth from the Tynant inn. A bit chilly out but lovely once moving. Legs still a wee bit tired and I only could push so hard on the final climb, happy enough with the pace considering. Also chased Matt over the last km so ran that a little quicker than usual as well. Good leg loosener. Great food at Alan's after.

Monday Nov 11, 2013 #

7 AM

Run - Road 25:53 intensity: (18 @0) + (1:05 @1) + (1:26 @2) + (19:57 @3) + (3:07 @4) 5.23 km (4:57 / km) +18m 4:52 / km
ahr:141 max:164 shoes: Asics 1150 (2012)

Left home only to realise that I'd forgotten to pack a towel so had to return to collect it, was then running a bit late so opted for a shorter route to work, appear to have over optimized it though as I still made it to my desk early. No time to run in the evening.

Sunday Nov 10, 2013 #

9 AM

Bike - Road 2:40:18 intensity: (2:24 @0) + (30:20 @1) + (1:34:30 @2) + (31:13 @3) + (1:20 @4) + (31 @5) 66.22 km (2:25 / km) +622m 2:19 / km
ahr:126 max:186

Out around The Vale, lovely day but the roads were very wet. Tough to get the body going but then felt okay cruising for an hour or so, however the wheels then came off so I headed straight for home. It wasn't particularly close. No energy this week but otherwise feeling grand.
C • wheels came off 1

Saturday Nov 9, 2013 #

Event: Wenallt Winter Challenge
 
10 AM

Run - Trail warm up/down 51:26 intensity: (15:00 @1) + (27:00 @2) + (8:00 @3) + (1:26 @4) 8.52 km (6:02 / km) +220m 5:21 / km
shoes: Saucony Excursion TR5

Out to the Wenallt. Legs feeling much more tired than I was expecting. The final hill was an effort.
11 AM

Run - Orienteering race 43:26 intensity: (5:00 @2) + (25:00 @3) + (10:00 @4) + (3:26 @5) 5.45 km (7:58 / km) +287m 6:18 / km
shoes: VJ Falcons 11

SWOC local event, Green, 4.8km, 16 controls. Too tired in the legs altogether, had no speed which resulted in no flow which resulted in me being very slow. Kept it moving and only had a couple of silly moments (punched one on the wrong path junction...) and enjoyed it, despite it feeling more like a hill session with multiple ups and downs. So slippery under the beech trees on the steep slopes.
Map
12 PM

Run - Trail warm up/down 45:06 intensity: (10:00 @1) + (20:00 @2) + (15:06 @3) 8.3 km (5:26 / km) +24m 5:21 / km
shoes: Saucony Excursion TR5

Back home, didn't feel like such a good idea as it was this morning! Hungry and tired by the time I got home. Had been suggested to do a hill race tomorrow but I don't think my body would appreciate that at all so think I'll opt for a more leisurely activity!

Friday Nov 8, 2013 #

Note
(rest day)

Not needing a rest day, just lazy, though Kim did suggest not to run on my heal when it was sore to give the inflammation a chance to go down. That's why I did nothing today...

Thursday Nov 7, 2013 #

6 PM

Run - Road intervals 59:31 intensity: (3:31 @1) + (30:00 @2) + (12:00 @3) + (5:00 @4) + (9:00 @5) 9.88 km (6:01 / km) +539m 4:44 / km
shoes: Asics 2140 (10)

First hill session of the season (i.e. year!), didn't push too hard as I want to be able to move tomorrow, but the hills got quite a bit tougher as the session went on. 4 times up Thornhill Road (about 660m and 70m climb): 3.46, 3.55, 3.51 & 3.41. Very glad that of Gary for company as it would have been all too easy to duck out of the session.

Wednesday Nov 6, 2013 #

7 AM

Run - Road 28:27 [2] 5.66 km (5:02 / km) +30m 4:54 / km
shoes: Asics 2140 (10)

IW. Moving better than yesterday, still wet, cold and windy though.
6 PM

Run - Road 39:34 [3] 8.02 km (4:56 / km) +5m 4:55 / km
shoes: Asics 2140 (10)

HFW. Wet and windy and I really didn't want to leave the office, but as I man I duly did and despite the wind and rain only being against me when I was running away from home, I enjoyed myself. Just another day of plodding though, need a bit longer before I'm conditioned enough at this sort of running before I can put some better sessions in.

Tuesday Nov 5, 2013 #

Note

Maps from Rome now uploaded:
Day 1 Night mass start
Day 2 Middle distance
Day 3 Part 1 Urban race
Day 3 Part 2 Urban race
I appear to have crossed the uncrossable at an illegal place going to #19 in the night event - couldn't tell that at the time in the dark though and I crossed it where there was clearly a gap. Should I be disqualified for a mistake in the map?
C • Probably, yes. 2
C • Well done old boy 2
7 AM

Run - Road 29:08 [2] 5.66 km (5:09 / km) +31m 5:00 / km
shoes: Asics 2140 (10)

IW. Nae feeling too bad, must still be on CET. Great to be back running in the dark, wind and rain after the weekend...
C • Nag ydw 2
5 PM

Run - Road 54:57 intensity: (25:00 @2) + (29:57 @3) 10.7 km (5:08 / km) +29m 5:04 / km
shoes: Asics 2140 (10)

HFW. Cold. Happy to be running nice and easy.

Monday Nov 4, 2013 #

Note
(rest day)

A day off from pounding tarmac, much welcome, still hours on my feet admiring Roman ruins.

Sunday Nov 3, 2013 #

8 AM

Run - Road warm up/down 7:37 [1] 1.05 km (7:16 / km) +13m 6:51 / km
shoes: Asics 1150 (2012)

9 AM

Run - Orienteering race 43:35 intensity: (3:35 @3) + (10:00 @4) + (30:00 @5) 9.0 km (4:51 / km) +129m 4:31 / km
shoes: Asics 1150 (2012)

Rome O Day 3, street O, 6.0km. Best result of the weekend, in a easy street race...things ate not right! Hurt though, just not used to running fast (ish), even managed to get ahead of both Sarah and Helen and move up to second old man overall. Result. Rome is nice, especially the pizza, though why do you have to pay for stale bread that you don't want???
C • Stale bread 2

Run - Road warm up/down 4:00 [2] 0.61 km (6:32 / km) +15m 5:49 / km
shoes: Asics 1150 (2012)

Saturday Nov 2, 2013 #

11 AM

Run - Trail warm up/down 12:48 [2] 1.71 km (7:29 / km) +53m 6:29 / km
shoes: La Sportiva Crosslite

Stiff.
12 PM

Run - Orienteering race 40:54 intensity: (3:30 @2) + (7:30 @3) + (25:00 @4) + (4:54 @5) 6.94 km (5:54 / km) +118m 5:26 / km
shoes: La Sportiva Crosslite

Rome, day 2, park/forest sprint (?). Fun, but was slow and tired, took lots of wrong paths and had to turn, need to practice this sort of stuff. Beaten by both Helen and Sarah, proves that I'm justified doing the old man's course!

Friday Nov 1, 2013 #

Event: Rome Orienteering MEeting 2013
 
9 AM

Run - Road 2:05:31 intensity: (30:00 @1) + (1:00:00 @2) + (25:00 @3) + (10:31 @4) 23.1 km (5:26 / km) +315m 5:05 / km
shoes: Asics 1150 (2012)

Rome done. New pb for circumnavigating a country.
C • Lichtenstein? 3
4 PM

Run - Road warm up/down 20:28 [2] 3.23 km (6:20 / km) +65m 5:45 / km
shoes: Asics 1150 (2012)

Warm up jog from accommodation to event with Niamh and Robert.
5 PM

Run - Orienteering race 27:57 intensity: (5:00 @3) + (15:00 @4) + (7:57 @5) 5.96 km (4:42 / km) +58m 4:28 / km
shoes: La Sportiva Crosslite

Rome night sprint, 5.1km. Not really my thing but I did enjoy this, helped by running the old man's course. Mass start at 5.30 so just dark enough to needs lights, and that's what made it fun, otherwise it would have been eyeballs out. Surprised with my running, which wasn't fast but felt okay, also surprised how hard ISSOM maps are to read with a headlight. Stuffed over a minute on one control which was enough for Sarah R to get the better of me, finished 5th but don't know how far behind I was. Fun.
6 PM

Run - Road warm up/down 21:20 [2] 3.32 km (6:26 / km) +26m 6:11 / km
shoes: Asics 1150 (2012)

Easy trot back with Ger, feeling quite tired and need food. Lots of.

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