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Training Log Archive: Magic

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  Bike - Road31 16:06:56 240.66(4:01) 387.3(2:30) 1540
  Run - Trail 16 10:15:29 58.55(10:31) 94.23(6:32) 3084
  Run - Orienteering6 5:56:41 36.45(9:47) 58.66(6:05) 1177
  Run - Road 1 1:23:46 9.69(8:39) 15.6(5:22) 138
  Total51 33:42:52 345.35(5:51) 555.79(3:38) 5939
  [1-5]51 33:36:44

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Monday Nov 30, 2015 #

7 AM

Bike - Road 33:06 [2] 12.96 km (2:33 / km) +39m 2:31 / km

IW. A mad load of sticks all over the shop. Also plenty of water, but not actually raining. But it was windy.
7 PM

Bike - Road 32:05 [2] 11.61 km (2:46 / km) +64m 2:41 / km

HFP2C. Miserable day altogether, as was getting across to the Mochyn Du. Still windy but a bit drier for the cycle home, but epic amounts of water around - the Taff was far fuller than I have ever seen it. Blackweir looked amazing. Not the conditions for a speedy cycle.

Sunday Nov 29, 2015 #

Event: BOK SWOA Galoppen
 
10 AM

Run - Trail warm up/down 17:05 intensity: (1:40 @0) + (5:03 @1) + (6:13 @2) + (3:46 @3) + (23 @4) 2.68 km (6:22 / km) +22m 6:07 / km
ahr:121 max:159 shoes: VJ Falcons 14

11 AM

Run - Orienteering race 1:06:26 intensity: (5 @0) + (13 @1) + (13 @2) + (1:20 @3) + (39:18 @4) + (25:17 @5) 11.72 km (5:40 / km) +270m 5:05 / km
ahr:162 max:171 shoes: VJ Falcons 14

New Beechenhurst, BOK Galoppen, Black, 10.5km, 335m, 20 controls.

Just about found 5th gear today, which was nice as at times it did at least feel like I was moving well enough. But only at times. Having missed this area at BOC earlier in the year it was nice to get to experience it. Couldn't believe how dodgy the map was in many areas - even without taking into account all the missing ditches (which were both distinct and numerous).

Lucky with the weather, it was actually pretty mild and the rain that Cardiff had eluded us. The forest was much more runable than I was expecting and in general was faster than the very sticky and muddy paths. Didn't really lose any significant time, just a few seconds here and there, but it was quite straightforward. Ended up with the same time as Geoff (thanks to my superior speed on the run-in!).
12 PM

Run - Trail warm up/down 9:19 intensity: (38 @1) + (4:21 @2) + (4:20 @3) 1.44 km (6:28 / km) +42m 5:39 / km
ahr:132 max:148 shoes: VJ Falcons 14

Saturday Nov 28, 2015 #

Event: NGOC League 11
 
12 PM

Run - Trail warm up/down 13:04 intensity: (8 @0) + (1:08 @1) + (1:37 @2) + (2:46 @3) + (5:19 @4) + (2:06 @5) 1.85 km (7:04 / km) +50m 6:13 / km
ahr:147 max:181

Run - Orienteering race 40:38 intensity: (19 @1) + (9 @2) + (6:47 @3) + (31:55 @4) + (1:28 @5) 6.86 km (5:56 / km) +145m 5:22 / km
ahr:155 max:169

Blakeney Hill, NGOC Local, Blue, 6.1km, 135m, 15 controls.

Made it to 4th gear this week, which was an improvement on last week but still someway off nice flowing running. Not worried about that at this time of year but it would be nice to feel a bit better running.

Lost a minute or two between the two pits at #3 and #5, but was then clean enough thereafter, just about managing to pick the pace up a bit, until #14, which was a long way from where it should have been.

Cold and wet and super slippery out, but surprisingly enjoyable (apart from not being able to see the controls in the pits and the one in the wrong place).
C • reflectors 1
1 PM

Run - Trail warm up/down 12:44 intensity: (2:28 @1) + (7:31 @2) + (2:45 @3) 2.0 km (6:23 / km) +51m 5:39 / km
ahr:127 max:146

Friday Nov 27, 2015 #

Note
(rest day)

Day out in London with work. Never feel comfortable there, as if I shouldn't be there. Never feel like that in any other UK city.

Thursday Nov 26, 2015 #

7 AM

Bike - Road 30:52 intensity: (25:00 @2) + (5:52 @3) 13.02 km (2:22 / km) +40m 2:20 / km

IW. Not moving very well but straight through town with no stops - was expecting to be a bit quicker.
6 PM

Bike - Road 32:04 intensity: (15:00 @2) + (15:00 @3) + (2:04 @4) 12.94 km (2:29 / km) +71m 2:25 / km

HFW. No luck this evening, had a flat when I got to the bike and then when going under a railway bridge a pigeon aimed well. Fortunately not a direct hit, got my glove and not bad considering I've been going under the bridge for 13 months.

Wednesday Nov 25, 2015 #

7 AM

Bike - Road 31:15 intensity: (21:00 @2) + (10:15 @3) 13.08 km (2:23 / km) +39m 2:21 / km

IW. Warmer than expected. Nobody tried to kill me, so it was a good morning. Most mornings when you don't get without being killed are good mornings.
6 PM

Bike - Road 33:09 intensity: (3:09 @1) + (15:00 @2) + (15:00 @3) 12.8 km (2:35 / km) +47m 2:33 / km

HFW. Doesn't get more exciting than this...

Tuesday Nov 24, 2015 #

7 AM

Bike - Road 31:14 [2] 13.04 km (2:24 / km) +39m 2:22 / km

IW. Dry but it had been wet.
5 PM

Bike - Road 31:56 intensity: (10:00 @2) + (21:56 @3) 12.99 km (2:27 / km) +58m 2:24 / km

HFW. Wanted to get home quick enough but my legs weren't up for it.
6 PM

Run - Trail 1:04:50 intensity: (20:00 @2) + (36:50 @3) + (8:00 @4) 10.57 km (6:08 / km) +263m 5:27 / km
shoes: La Sportiva Crosslite (4)

MDC run around Llantrisant Forest and hills. Tired and slow to start off, but feeling a whole lot better once warmed up and back in the forest. In fact really enjoyed the bit in the woods. Big crowd out again, so much so that we ended up splitting into three groups.

Monday Nov 23, 2015 #

7 AM

Bike - Road 33:03 [2] 12.91 km (2:34 / km) +39m 2:31 / km

IW. Yesterday's quick trip to the bike shed to adjust the brake blocks turned into a full service having to change the blocks, change a tyre and clean, oil and adjust the rest. That's wet weather for you. However, this morning was stunning (and properly cold).
5 PM

Bike - Road 33:17 [2] 12.99 km (2:34 / km) +57m 2:30 / km

What a difference a day without rain makes! Could get used to this (unlikely to be an option). Giving my legs a good rest as well.

Sunday Nov 22, 2015 #

Event: 'SWOA 50' Celebration Event
 
11 AM

Run - Trail warm up/down 16:32 intensity: (6 @0) + (1:04 @1) + (5:41 @2) + (3:38 @3) + (3:39 @4) + (2:24 @5) 2.77 km (5:59 / km) +60m 5:23 / km
ahr:142 max:176 shoes: Jalas 2010

12 PM

Run - Orienteering race 1:04:35 intensity: (4 @0) + (12 @1) + (41 @2) + (17:51 @3) + (45:47 @4) 9.95 km (6:29 / km) +138m 6:04 / km
ahr:151 max:161 shoes: Jalas 2010

Merthyr Mawr, SBOC Welsh league, Brown, 8.2km,23 controls.

Legs were well tired and never managed to get out of third gear, so it turned into a steady training session rather than a race. Area was the best that I've seen it and the course was really enjoyable.

As per last night, lacking as flow or fluidity in my navigation and made quite a few 10-15 second errors, avoided anything larger until it came to finding the finish... (lost 90 seconds there!).

A positive was that I didn't notice the climb at all, not even going up to the higher bit of the area, but that may due to me running so slowly in the first place.
1 PM

Run - Trail warm up/down 12:33 intensity: (5:15 @1) + (5:59 @2) + (1:19 @3) 1.7 km (7:23 / km) +52m 6:24 / km
ahr:121 max:142 shoes: Jalas 2010

Saturday Nov 21, 2015 #

Event: Western Night League
 
5 PM

Run - Trail warm up/down 9:07 intensity: (3 @0) + (1:05 @1) + (56 @2) + (1:26 @3) + (3:36 @4) + (2:01 @5) 1.27 km (7:11 / km) +19m 6:41 / km
ahr:150 max:179 shoes: VJ Falcons 11

Run - Orienteering race 1:04:00 intensity: (29 @1) + (6:13 @2) + (24:58 @3) + (32:20 @4) 8.97 km (7:08 / km) +226m 6:20 / km
ahr:148 max:164 shoes: VJ Falcons 11

Western Night League, Parkend Walk, 60 minute Score.
Not been to this bit of the Forest before and it was surprisingly nice, few areas of brambles and some lovely beech wood. Somewhat colder than last week, just about hitter zero when leaving.

Coped better than last week with the controls lacking reflectors but still had to hunt around a fair bit in the vague areas. Wasn't at all fluid with the nav though and took silly lines in places, also got to the bottom of the map with 10 minutes left only to realise that the finish was much further away than I had thought, resulting in being 4 minutes late back.

Not speed in the legs so just ran at a steady pace, so wasn't finding it hard work - was happy with my strength on the steeper bits though. Also a very nice night to be out, despite the cold, and some interesting creature noises to be heard in the woods.

6 PM

Run - Trail warm up/down 10:35 intensity: (1:53 @1) + (4:15 @2) + (4:27 @3) 1.52 km (6:56 / km) +57m 5:51 / km
ahr:130 max:144 shoes: VJ Falcons 11

Friday Nov 20, 2015 #

2 PM

Run - Trail 1:15:35 intensity: (24 @0) + (16:49 @1) + (28:57 @2) + (24:16 @3) + (4:55 @4) + (14 @5) 9.68 km (7:48 / km) +453m 6:20 / km
ahr:130 max:176 shoes: Adidas Kanadia TR4

Checking out a possible new MDC run route with Chris, Oli and Pete. Definite goer, though not quite as we did it. Was surprised to see permanent controls in the woods at the start. After getting well cold.

Thursday Nov 19, 2015 #

7 AM

Bike - Road 32:25 intensity: (22:25 @2) + (10:00 @3) 13.06 km (2:29 / km) +38m 2:27 / km

IW. Only a bit of rain and bit less wind. Bumped into the president.
5 PM

Bike - Road 32:30 intensity: (17:30 @2) + (15:00 @3) 12.89 km (2:31 / km) +68m 2:27 / km

HFW. Dry! Messed about a bit with my pace again and still super skiddy under the trees.

Wednesday Nov 18, 2015 #

Event: Street Event 2
 
7 AM

Bike - Road 33:15 intensity: (1 @1) + (33:14 @2) 12.96 km (2:34 / km) +15m 2:33 / km
ahr:63 max:95

IW. Sticks all over the shop, even a few rather big ones that had to be climbed. Feeling fairly tired in the leg department.
6 PM

Bike - Road 20:47 intensity: (50 @0) + (3:37 @1) + (1:20 @2) + (9:21 @3) + (5:35 @4) + (4 @5) 7.55 km (2:45 / km) +82m 2:37 / km
ahr:137 max:165

From work out to the Street-O in in Thornhill. Lots of hill and wind.
7 PM

Run - Orienteering 1:00:00 intensity: (37 @1) + (39 @2) + (5:43 @3) + (50:00 @4) + (3:01 @5) 12.92 km (4:39 / km) +122m 4:26 / km
ahr:156 max:168 shoes: Asics 1150 (2012)

SWOC Street-O, Thornhill, 60 minutes Score.
Super harsh time penalties of 10 points per 10 seconds late back - was quite pleased to make in back in 60 minutes dead (to the hundredth of a second). Well planned course by Clare with all the controls in the right place (for the first time since I've been doing these). Only issue I had was numbers obscuring things.

No real problems but probably didn't pick the best route and had to drop one 30pt control (and two 10pt) to get back in time. On the bonus side I did find two un-mapped cut-throughs that saved me a few seconds (once I'd worked out where I'd come out!).

Aside from tight calfs, my legs were handy enough and had no problems with my quads, was taking it quite easy though. Scared the bejesus out of a cat.
8 PM

Bike - Road 20:17 intensity: (37 @0) + (5:12 @1) + (10:20 @2) + (4:08 @3) 7.55 km (2:41 / km) +64m 2:35 / km
ahr:124 max:145

Home from the O. Calfs tight and the wind rarely being in a favorable mood. Hungry.

Tuesday Nov 17, 2015 #

7 AM

Bike - Road 31:49 [2] 13.08 km (2:26 / km) +37m 2:24 / km

IW. Not a bad morning at all. Bonus. Still in shorts.
5 PM

Bike - Road 35:47 [2] 12.99 km (2:45 / km) +56m 2:42 / km

HFW. Okay so it was windy, especially in town, and it was wet, and it was dark, and I got stuck at lights, but I still don't know how this took so long.
6 PM

Run - Trail 1:09:01 intensity: (18 @0) + (7:53 @1) + (23:05 @2) + (22:23 @3) + (12:52 @4) + (2:30 @5) 11.19 km (6:10 / km) +472m 5:06 / km
ahr:137 max:176 shoes: La Sportiva Crosslite (4)

MDC run from HQ. Chose a mostly mud free route and somehow it worked. Very enjoyable out, the rain held off and the wind was only noticeable on top of the Garth. Legs can feel the weekend in them, which is great as I was starting to feel like I hadn't done any training in ages.

Monday Nov 16, 2015 #

7 AM

Bike - Road 30:38 [2] 13.11 km (2:20 / km) +37m 2:18 / km

IW. Nice to be feeling a bit better on the bike and nice not to be raining - although I still managed to get wet feet in a flooded railway underpass.
7 PM

Bike - Road 27:10 [3] 11.61 km (2:20 / km) +67m 2:16 / km

HFP2C. Wet and also a fair bit cold. Took to a farlek sort of cycle as it was too wet and mushy to push on in the twist bits, so took them easy and then tried to beast the faster bits.

Sunday Nov 15, 2015 #

10 AM

Run - Trail 1:54:13 intensity: (17 @0) + (17:19 @1) + (41:31 @2) + (41:59 @3) + (12:24 @4) + (43 @5) 18.21 km (6:16 / km) +484m 5:32 / km
ahr:133 max:169 shoes: La Sportiva Crosslite (4)

Another mild but muddy run and good to do a semi-long run for the first time in quite a few weeks. Took it very slowly and enjoyed myself as I went exploring the nearest hill to the house that I hadn't run up yet. Not a classic run but worth doing.

Uploaded a load of recent maps here - bottom of page - Google appear to have removed the zoom function, so you have to download them to enlarge them. Anyone have space on a DOMA that I can use instead?

This is going to make interesting AP stalking.

C • Indead a good stalk. 1
C • DOMA 4

Saturday Nov 14, 2015 #

Event: Western Night League
 
5 PM

Run - Trail warm up/down 11:28 intensity: (9 @0) + (47 @1) + (1:45 @2) + (4:00 @3) + (3:40 @4) + (1:07 @5) 1.91 km (6:00 / km) +16m 5:45 / km
ahr:144 max:181 shoes: VJ Falcons 11

A bit wet and wild, but not as bad as I was expecting. Started out with a coat, O-top and thermal. Had to ditch the thermal half way and then the thermal when O got back to the start. Can't get used to it being this mild when it's so wet.

Run - Orienteering race 1:01:02 intensity: (36 @1) + (2:47 @2) + (18:34 @3) + (26:58 @4) + (12:07 @5) 8.24 km (7:25 / km) +276m 6:21 / km
ahr:154 max:173 shoes: VJ Falcons 11

Highmeadow Woods, Western Night League, 60 minute score.
Double sided map with odd numbers on one side and even on the other with only one flip allowed. Good format for a small area, but this wasn't a small area!

Had to start with the intention of getting most of the controls, but after I'd collected a load of low pointers it became apparent that just getting through one half would take most of the hour. No option to change plan either as it's meant just getting the high pointers on the other side instead of the side I was on. Going the opposite direction would have solved this problem...

Immensely frustration not having any reflectors on controls, spent 1 minute in every 6 wondering around circles looking for flags. Otherwise it was very enjoyable and actually a nice night to be running. Got well beaten by Ben (who went the opposite way around).

Friday Nov 13, 2015 #

12 PM

Run - Trail 59:33 intensity: (9 @0) + (12:22 @1) + (20:49 @2) + (15:39 @3) + (8:31 @4) + (2:03 @5) 9.08 km (6:34 / km) +343m 5:31 / km
ahr:134 max:196 shoes: La Sportiva Crosslite (4)

Still coughing a bit, but not worryingly so. Took it nice and easy and went exploring the woods around Taff's Well quarry. Timed it well to miss most of the rain showers. Not so well to miss the hail showers.
C • Headtorch 2

Thursday Nov 12, 2015 #

7 AM

Bike - Road 30:11 [2] 13.08 km (2:18 / km) +39m 2:16 / km

IW. Very strange, the sun was out and it wasn't raining.
5 PM

Bike - Road 30:17 intensity: (15:00 @2) + (15:17 @3) 12.88 km (2:21 / km) +57m 2:18 / km

HFW. That's the end of the good weather. Got properly dumped on.

Wednesday Nov 11, 2015 #

7 AM

Bike - Road 30:47 [2] 12.95 km (2:23 / km) +38m 2:21 / km

IW. Chest moving a lot more freely this morning. It wasn't raining. It was muddy and greasy.
5 PM

Bike - Road 33:00 [2] 12.94 km (2:33 / km) +56m 2:30 / km

HFW. It wasn't raining, when I left work. It was raining, when I started cycling.

Tuesday Nov 10, 2015 #

7 AM

Bike - Road 32:35 [1] 13.13 km (2:29 / km) +40m 2:27 / km

IW. Not quite as soft as yesterday but enough to be sure that I wasn't dry when I got to work. Taking it very easy.
5 PM

Bike - Road 31:55 [2] 12.89 km (2:29 / km) +68m 2:25 / km

HFW. Softer than this morning. Super skiddy on the leaf slush.
6 PM

Run - Trail 54:48 intensity: (22 @0) + (10:39 @1) + (12:12 @2) + (25:57 @3) + (3:02 @4) + (2:36 @5) 7.7 km (7:07 / km) +353m 5:47 / km
ahr:134 max:177 shoes: La Sportiva Crosslite (4)

MDC run from Mark and Alice's with the 'steady' group. Was just about perfect for me and my wheezy chest. Legs were feeling a bit odd after the week off but wanted t run, lungs were the boss though and listened to them. Really enjoyable mild, wet and muddy trot followed by great food and chat after. Is there a better way to spend an evening?

Monday Nov 9, 2015 #

7 AM

Bike - Road 33:24 [1] 12.8 km (2:37 / km) +41m 2:34 / km

IW. One squirrel was very lucky to make it through breakfast.
5 PM

Bike - Road 34:08 [2] 12.6 km (2:42 / km) +53m 2:39 / km

HFW. Soft out. At least the wind behaved. Super slow day as I'm still a bit wheezy.

Sunday Nov 8, 2015 #

Note
(sick)

That's enough of doing nothing. Just about better. Back to normal tomorrow (I hope).

Saturday Nov 7, 2015 #

Event: NGOC League 10
 
Event: Castell Coch Winter Series 2 & Coaching
 

Note
(sick)

Improving all the day, now just a very wheezy chest to contend with.

Friday Nov 6, 2015 #

Note
(sick)

Cold gone to the chest quickly enough, hopefully that'll mean that it won't hang around for too long.

Thursday Nov 5, 2015 #

Note
(sick)

Day confined to the sofa.

Wednesday Nov 4, 2015 #

Note
(sick)

Baaah, ill again. Not a bad time to be ill but hopefully it won't be for long.
C • illness 2

Tuesday Nov 3, 2015 #

7 AM

Bike - Road 29:50 [3] 13.08 km (2:17 / km) +39m 2:15 / km

IW. Super slippery - too much torque for my bald rear tire to cope with.
5 PM

Bike - Road 32:50 [3] 11.95 km (2:45 / km) +57m 2:41 / km

HFW. Traffic a nightmare getting across town, just because it was raining a bit. Students then a nightmare walking back from Tesco in the near dark on the Taff Trail, very hard to see then. Just because it wasn't slippery enough this morning, it was raining to add more water to the slushy leaf sludge.
6 PM

Run - Trail 1:05:02 intensity: (34 @0) + (10:46 @1) + (24:45 @2) + (22:06 @3) + (4:49 @4) + (2:02 @5) 10.65 km (6:06 / km) +347m 5:15 / km
ahr:132 max:170 shoes: La Sportiva Crosslite (4)

MDC run from HQ. Loads out, a dozen in the faster group and half a dozen in the slower group, even though it was far from a lovely evening with rain and mud galore. A lot of fun though and it was really mild. Everyone back for food after - going to have to get more spoons.
C • Not everybody! 3

Monday Nov 2, 2015 #

7 AM

Bike - Road 31:33 [2] 12.94 km (2:26 / km) +37m 2:24 / km

IW. Slow as feeling very tired. Well slippery on wet leaves.
5 PM

Bike - Road 29:47 [3] 12.91 km (2:18 / km) +58m 2:15 / km

HFW. Shifting nicely enough as far as Tongwynlais where I suffered a puncture, first I've had in the dark. Thankfully dry.

Sunday Nov 1, 2015 #

8 AM

Run - Road 1:23:46 intensity: (22 @0) + (25:14 @1) + (56:08 @2) + (1:14 @3) + (15 @4) + (33 @5) 15.6 km (5:22 / km) +138m 5:09 / km
ahr:122 max:169 shoes: Asics Gel GT 1120 07

Morning run around the Horn in Istanbul with Roar, a nice way to end a very enjoyable week in an interesting city (I have never seen so many cats). Pace was slow as both of us were tired after staying up too late playing Carcassonne!

Overall pleased enough with my fitness, never felt fast but was strong enough to run nearly all the hills and wasn't suffering at the end of the week. Result was much more of a reflection of the competition than my performance, but I'll take it and was glad that helping the lost girl on Day 2 didn't effect the overall result.

The Austrian who finished second won the Bazaar event for which he won a compass - the overall prize was a glass medal (printed on the wrong side) so I don't think he'll be too disappointed.

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