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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Run - Orienteering8 7:28:04 45.77(9:47) 73.65(6:05) 2461
  Bike - Road14 7:07:22 111.05(3:51) 178.72(2:23) 657
  Run - Trail 7 4:00:57 24.54(9:49) 39.49(6:06) 939
  Run - Terrain1 2:58:51 11.93(15:00) 19.2(9:19) 1277
  Mapping3 1:20:00
  Walk1 1:00:00
  Run - Road 1 12:31 1.1(11:23) 1.77(7:05) 71
  Total33 24:07:45 194.38 312.83 5405
  [1-5]30 22:35:10

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Thursday Apr 30, 2015 #

7 AM

Bike - Road 31:11 intensity: (8 @0) + (1:38 @1) + (11:08 @2) + (17:46 @3) + (31 @4) 12.99 km (2:24 / km) +38m 2:22 / km
ahr:135 max:153

IW. Traffic was fierce, road sweeper in an underpass and I got stuck for 100 seconds on one set of lights (another cyclist wasn't so law abiding). Decent enough time considering.
4 PM

Bike - Road 31:19 intensity: (26 @0) + (1:47 @1) + (7:03 @2) + (18:13 @3) + (3:50 @4) 12.6 km (2:29 / km) +49m 2:26 / km
ahr:137 max:156

HFW. Not wanting to push but was in a rush.

Wednesday Apr 29, 2015 #

7 AM

Bike - Road 28:43 intensity: (1 @0) + (39 @1) + (5:35 @2) + (16:44 @3) + (5:44 @4) 12.94 km (2:13 / km) +39m 2:11 / km
ahr:141 max:158

IW. Wet and cold. Can't really complain after a month of dry commuting.
5 PM

Bike - Road 30:19 intensity: (15 @0) + (1:57 @1) + (12:04 @2) + (14:59 @3) + (1:04 @4) 12.7 km (2:23 / km) +47m 2:21 / km
ahr:134 max:154

Home from a massage. Rain stopped but a bit damp. Almost taken out by a student on a bike.

Tuesday Apr 28, 2015 #

7 AM

Bike - Road 29:28 intensity: (5 @0) + (58 @1) + (3:45 @2) + (20:46 @3) + (3:54 @4) 12.96 km (2:16 / km) +39m 2:14 / km
ahr:141 max:158

IW. Following wind still about so second day in a row under 30 minutes - despite getting stuck behind a bus and a digger at various points..
7 PM

Bike - Road 29:13 intensity: (3 @0) + (47 @1) + (3:25 @2) + (16:36 @3) + (8:22 @4) 12.86 km (2:16 / km) +65m 2:13 / km
ahr:143 max:160

HFW. First day with two sub 30 minute rides - had to work quite hard for this one though. Unfortunately home too late to make it out to see the Pentyrch race.

Monday Apr 27, 2015 #

7 AM

Bike - Road 29:25 intensity: (36 @1) + (4:18 @2) + (24:04 @3) + (27 @4) 12.91 km (2:17 / km) +39m 2:15 / km
ahr:139 max:152

IW. Yeah, a tail wind and friendly lights got me in in under half an hour.
7 PM

Bike - Road 28:12 intensity: (1:04 @0) + (4:14 @1) + (18:06 @2) + (4:48 @3) 11.29 km (2:30 / km) +46m 2:27 / km
ahr:125 max:140

Home from meeting, slightly shorter than from work. Wind not so appreciated this evening.

Sunday Apr 26, 2015 #

10 AM

Run - Trail warm up/down 14:00 intensity: (2:12 @0) + (1:28 @1) + (2:16 @2) + (57 @3) + (3:07 @4) + (4:00 @5) 1.83 km (7:40 / km) +36m 6:58 / km
ahr:138 max:180

Warm up with Mark.

Run - Orienteering race 54:35 intensity: (5 @0) + (16 @1) + (8 @2) + (2:51 @3) + (12:02 @4) + (39:13 @5) 10.64 km (5:08 / km) +228m 4:38 / km
ahr:165 max:179 shoes: VJ Falcons 11

NWO Galoppen, Rodborough Common, Brown, 9.8k, 230m, 26 controls.

If all orienteering areas were like this I probably wouldn't do much orienteering! Having said that, I enjoyed the change for a once off run and it probably does me a bit of good to run harder every now and then. Area was lot like the Curragh only it was on top of a hill and the grass was shorter, and just like the last time I ran on the Curragh the vegetation was mapped in a somewhat loosely interrupted style.

Lost 30 seconds on the first one due to this but settled down after that and only lost a few seconds here and there where the vegetation was either dodgy or I had to avoid golfing activities. Surprisingly cold heading out but perfect for running and nice enough to enjoy an ice-cream afterwards.

Got well beaten by MarkP and Rcro the Animal Challenge - but what would expect when you don't even get a map!
11 AM

Run - Trail warm up/down 12:08 intensity: (6:13 @1) + (5:36 @2) + (19 @3) 1.91 km (6:21 / km) +28m 5:55 / km
ahr:122 max:136 shoes: VJ Falcons 11

Round the houses. Very slowly. Needed this.

Saturday Apr 25, 2015 #

10 AM

Mapping 20:00 [0]

3 more hours in Gwaelod, minging bit of steep woods today, doubt that it will ever be used. Met an old map (78) who told me the history of all the mines and houses in the area (whether I wanted to know or not). He had a Labrador that wouldn't stop barking and his teeth moved when he talked.
4 PM

Run - Trail 58:11 intensity: (3 @0) + (7:12 @1) + (21:31 @2) + (22:05 @3) + (7:20 @4) 9.66 km (6:01 / km) +291m 5:14 / km
ahr:134 max:163 shoes: Asics Gel GT 1120 07

About time I got myself out for a run! Not wanting to get out but did of course enjoy myself once I did. Explored a few few paths on Craif-yr-Allt - it's great having so many options right from home. Saw a slow worm (my second ever).

Friday Apr 24, 2015 #

9 AM

Mapping 30:00 [0]

4 hours mapping Gwaelod, cracking bit of forest. Unfortunately the LIDAR base doesn't cover the whole area so the last bit is going to be a bit more of a challenge.

Thursday Apr 23, 2015 #

7 AM

Bike - Road 31:42 intensity: (32 @1) + (9:50 @2) + (20:36 @3) + (44 @4) 12.98 km (2:27 / km) +39m 2:24 / km
ahr:136 max:153

IW. Invisible headwind all the way in (or whatever wind is called when it's there bit not there).
5 PM

Bike - Road 27:43 intensity: (12 @0) + (1:48 @1) + (2:33 @2) + (13:33 @3) + (7:02 @4) + (2:35 @5) 12.85 km (2:09 / km) +50m 2:07 / km
ahr:150 max:224

HFW. Tried a bit harder with satisfactory results.

Wednesday Apr 22, 2015 #

Note

Another day with lots of travel. Too tired when I got home to want to do anything.

Tuesday Apr 21, 2015 #

Note
(rest day)

Site visit in the morning followed by a long afternoon/evening on the computer. Missed go-karting :-(

Monday Apr 20, 2015 #

7 AM

Bike - Road 33:27 intensity: (5 @0) + (2:32 @1) + (15:05 @2) + (15:45 @3) 12.94 km (2:35 / km) +40m 2:33 / km
ahr:133 max:147

IW. First time on the bike in an age. Felt very comfortable at an easy pace but body didn't want to do any more. Lights and traffic conspired against me with great success.
6 PM

Bike - Road 31:11 intensity: (1:36 @0) + (9:50 @1) + (16:02 @2) + (2:47 @3) + (31 @4) + (25 @5) 12.9 km (2:25 / km) +50m 2:22 / km
ahr:121 max:170

HFW. Lovely sunny evening and happy to take it nice and easy. Not a 100% yet.

Sunday Apr 19, 2015 #

10 AM

Run - Trail warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: VJ Falcons 11

Various bits of warming up, jogging and such carry-on.
11 AM

Run - Orienteering race 35:56 intensity: (12 @1) + (9 @2) + (2 @3) + (5:16 @4) + (30:17 @5) 6.45 km (5:34 / km) +187m 4:52 / km
ahr:169 max:182 shoes: VJ Supra 14

BOC Relays, Cannop Ponds, M40+, 6.2km. 175m, 19 controls.

Great first and second legs from both RogerG and Lard put me out right behind PeteT of SYO. Odd team selection had seen them use Nick on the first leg so I was confident enough of being able to get lead. Ran reasonably well throughout and only really only hesitated on the dodgy controls - #2 (too low) and #5 (map distance was wrong). Started to run out of energy on the last hill (effects of the past week) but had plenty of a big enough lead by then.

Another enjoyable day of orienteering in good weather (if a little on the cold side). Again misplaced traders meant that the 'arena' (what happened to assembly?) was a bit short of food and drink, but dodgy mapping aside, a good event and a course that made the most of the area.

Saturday Apr 18, 2015 #

Event: British Orienteering Championships 2015
 
11 AM

Run - Orienteering warm up/down 14:10 intensity: (4 @0) + (58 @1) + (4:18 @2) + (3:36 @3) + (3:22 @4) + (1:52 @5) 1.85 km (7:40 / km) +83m 6:15 / km
ahr:143 max:182 shoes: VJ Falcons 11

First few controls on the warm up map.

Run - Orienteering 1:08:21 intensity: (7 @0) + (1:18 @1) + (5:16 @2) + (29:32 @3) + (28:32 @4) + (3:36 @5) 9.72 km (7:02 / km) +327m 6:01 / km
ahr:148 max:168 shoes: VJ Falcons 11

BOC Long, New Beechenhurst, M21E, 16.0km, 600m, 39 controls.

After the past week I had no intention of killing myself for two hours so started with the plan of dropping out at a suitable point and using what I did as an easy training session and to teach my legs to run again. Successful on all accounts (and very glad that I didn't try and do the whole thing).

Ran the first section around the The Pludds, as I expected it to be the most interesting. It probably was as it was had the most hills, but the new map was harder to read than the previous one and had a serious lack of undergrowth marked. Lost a few seconds on most of the controls in the mining areas as I couldn't decipher what was mapped and wasn't at all sure about the position of #6.

Glorious day made for very pleasant post race socialising, though a shame that the traders were nowhere near the finish area.

Friday Apr 17, 2015 #

9 AM

Mapping 30:00 [0]

3.5 hours mapping Gwaelod. Super nice forest but loads of detail means slow progress.
6 PM

Run - Orienteering 30:07 intensity: (17:50 @2) + (7:17 @3) + (34 @4) + (4:26 @5) 8.32 km (3:37 / km) +239m 3:10 / km
ahr:111 max:211 shoes: Asics 1150 (2012)

O tech session with Caitlin, Ben and Mark (2 hours+ all in). Lots of slow jogging and talking and a bit of faster stuff when hanging. Felt good running but didn't have much energy.

Thursday Apr 16, 2015 #

Note
(sick)

Feeling good in the morning, less so by the time to go home.

Wednesday Apr 15, 2015 #

Note
(sick)

In to work and well enough to do so, not fixed enough to contemplate running though.

Tuesday Apr 14, 2015 #

Note
(sick)

Another day sitting on my butt not doing much. Stomach setting but still not right - at least I haven't ejected any of my contents in an undesirable manner (yet).

Monday Apr 13, 2015 #

Note
(sick)

Maps from JK:
Middle (Ulpha Park)
Long (Bigland)
Relay (The Colonel's Dive)
Great Tower

Sunday Apr 12, 2015 #

Note
(sick)

Have caught the bug that everyone else was passing around in Coniston last week. So far just a grumpy tummy and no appetite, though I have gone since lunch yesterday without eating anything.
C • racing weight for the weeke... 4

Saturday Apr 11, 2015 #

Note
(rest day)

Back to Cardiff after a great week in the Lakes.

Friday Apr 10, 2015 #

9 AM

Run - Terrain 2:58:51 intensity: (3:23 @0) + (23:11 @1) + (1:37:44 @2) + (50:44 @3) + (1:15 @4) + (2:34 @5) 19.2 km (9:19 / km) +1277m 6:59 / km
ahr:129 max:190 shoes: La Sportiva Crosslite (3)

Loop of Langdale with AndyS, who was thankfully happy to run at a nice and easy pace. Loads of sunshine again but also loads of haze today so views were quite restricted. Tough climb up the Pike of Stickle (which after an empty climb was covered in people) then around Angle Tarn and up Bow Fell and Crinkle Crags. Lovely to be out and found it easy and comfortable until the last 30 minutes.

Thursday Apr 9, 2015 #

4 PM

Run - Trail 1:03:39 intensity: (5 @0) + (9:13 @1) + (27:15 @2) + (22:38 @3) + (4:24 @4) + (4 @5) 11.28 km (5:39 / km) +258m 5:04 / km
ahr:132 max:165 shoes: Adidas Kanadia TR4

Easy recovery run from the house in Coniston (easy once I got the first hill out of the way at least). Beautiful evening, sunny and mild, so lucky to be in the Lakes on a week like this.

Wednesday Apr 8, 2015 #

9 AM

Walk 1:00:00 [1]

5 hour walk up the Old Man of Coniston and back around the horseshoe with the parents and Jim O'D. Cracking day and surprisingly few people out in the hills.
C • what about me? 2
6 PM

Run - Orienteering 36:25 intensity: (4 @0) + (17 @1) + (6 @2) + (5:08 @3) + (27:23 @4) + (3:27 @5) 5.44 km (6:42 / km) +203m 5:39 / km
ahr:157 max:169 shoes: VJ Supra 14

LOC event on Great Tower, 4.2km.

Steep wee course but the area was at its best and the new map was excellent. Only enough strength in the legs to trot around, but kept it at a steady pace and managed to keep running. Was clean until the last control which was supposed to be in a re-entrant but was actually right up against a crag.

Caught Boyzone at #1 and then passed him at #5 when he went high, he then spent the rest of the course catching me until he messed up the last control! May have been tired but very glad that I did it, weather was also amazing.

Run - Road warm up/down 12:31 intensity: (1:00 @0) + (3:31 @1) + (6:28 @2) + (1:32 @3) 1.77 km (7:05 / km) +71m 5:54 / km
ahr:120 max:148 shoes: VJ Supra 14

Shuffle along the road with Greg and Boyzone.

Tuesday Apr 7, 2015 #

10 AM

Run - Trail 1:07:59 intensity: (12:40 @1) + (29:34 @2) + (25:10 @3) + (35 @4) 12.01 km (5:40 / km) +296m 5:02 / km
ahr:135 max:192 shoes: Adidas Kanadia TR4

Nice easy run on trails from Coniston out towards Holme fell and back over Tarn Hows. Had a right shuffle on at the start but much more comfortable once warmed up (and in the sun), but still very slow. Immensely enjoyable.

Monday Apr 6, 2015 #

10 AM

Run - Trail warm up/down 10:00 [1] 1.3 km (7:42 / km) +30m 6:54 / km
shoes: VJ Supra 14

A bit of very easy jogging to coax the legs back into life.
11 AM

Run - Orienteering race 33:30 intensity: (7 @1) + (6 @2) + (6 @3) + (6:13 @4) + (26:58 @5) 5.79 km (5:47 / km) +213m 4:53 / km
ahr:168 max:181 shoes: VJ Supra 14

JK Relays, The Colonel's Drive, M120+, 5.4km, 210m, 19 controls, 3rd leg with Rosco and Ben S.

Selected for the third team after a strong performance by Roger yesterday (who also had freshness and youth on his side), however not much to chose between the two top FVO teams so hopes were high to be able to retain the trophy.

Good solid first legs from Ross and Ben set me off seconds in front of Roger and Simon (FVO fiist and third teams), though Ben was wearing his usual covert black O top and the first I knew of him finishing was when he was called out on the commentary - though O top worked as he sneaked past Jon X and Lard on the leg!

Roger was on me straight away but then decided to make it hard for himself and missed the first control! He then beasted the hill to #5 to pull me back in and from then on we were taking it in turns (also joined by Dooby at #8). Lost a bit on #9 when I twisted my ankle and wasn't able to open up on the downhill to # 11 but got it together in the shorter legs at the end.

Not by enough though as the slim lead that I had at the last control was easily erased by the young Roger - not even the super soft and muddy run-in helped me and I had to settle for second. Not disappointed with that though as at least it was another FVO team who beat me. Slightly extended wait for Simon who went walk-about after the spectator control to ensure that we got the 1-2-3.

A fun way to finish an excellent and really enjoyable weekend of O. Legs pretty tired now though and ankle has seized up so it looks like it will be back to taping that again for the next few weeks at least.

Sunday Apr 5, 2015 #

11 AM

Run - Orienteering 2:02:00 intensity: (2:00 @2) + (7:00 @3) + (50:19 @4) + (1:02:41 @5) 18.76 km (6:30 / km) +739m 5:26 / km
ahr:157 max:179 shoes: VJ Supra 14

JK Day 3, Bigland, M21E, Long, 15.6km, 730m, 31 controls.

This was great, really enjoyed myself and very glad that I ran elite. Messy at the start losing time on the first 3 (compass lied going to #3) meant that Eoin had nearly caught his 2 minutes on me by then. Got it together after that and navigated fairly well - made three further mistakes totalling about 2.30.

Eoin caught me after the spectator and I couldn't drop him after that, was happy enough with the way I was running but he was equal in all areas. A bit of a boast to catch a few others right near the end.

Fnished 49th overall (a place ahead of Nick B which was a nice bonus), and again third Irish behind Eoin and Nick. Quality weekend's racing - wish there were more like this.
C • Good run! 2

Saturday Apr 4, 2015 #

10 AM

Run - Orienteering race 53:00 intensity: (1:00 @1) + (1:23 @2) + (4:32 @3) + (6:33 @4) + (39:32 @5) 6.68 km (7:56 / km) +242m 6:43 / km
ahr:151 max:177 shoes: VJ Falcons 14

JK Day 2, Ulpha Park and Barrow Fell, M21E, Middle, 5.7km, 190m, 23 controls.

Time/distance includes warm up as I ran with my GPS in my pocket (didn't get as far as a warm down).

Early start meant I was out before the mud but it also meant that there was no tracking, this was good though as it made the navigation more enjoyable. Nice course and map and amazing weather (forgot to look at the views) and had a lot of fun. Lost a bit by not being able to see #5 in the dark green and was too high for #21, but otherwise all the time I lost was due to taking sub-optimal route choice (which wasn't possible to know). A total of about 2.30, of which half was avoidable.

Ended up 64th (which is probably my lowest ever JK position!) and third Irish, about 4 mins down on Nick and about 20 seconds on Eoin (who ran impressively well).

Friday Apr 3, 2015 #

Event: Jan Kjellstrom International Festival of Orienteering 2015
 

Note
(rest day)

JK Day 1, Lancaster University, Sprint.

Not for me this.

Thursday Apr 2, 2015 #

Note
(rest day)

No time - parents to collect and look after.

Wednesday Apr 1, 2015 #

7 AM

Bike - Road 31:05 intensity: (10:59 @1) + (16:56 @2) + (3:10 @3) 13.07 km (2:23 / km) +52m 2:20 / km
ahr:115 max:146

IW. Surprisingly cold and still windy enough. Legs feeling quite used after yesterday so opted to take it nice and easy. Cyclist #3 passed me.
5 PM

Bike - Road 34:24 intensity: (1:37 @0) + (9:52 @1) + (20:02 @2) + (2:53 @3) 12.72 km (2:42 / km) +64m 2:38 / km
ahr:121 max:141

Home from a massage, a s short session so the pain was limited. Quds still be a tit. Rain all the way home and a strong headwind.

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