Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 30 days ending Sep 30, 2017:

activity	#	time	miles		km		+m
Bike - Road	32	17:46:20	255.45	(4:10)	411.1	(2:36)	1280
Run - Trail	14	11:36:30	64.54	(10:48)	103.86	(6:42)	3292
Adventure race	2	6:29:29	21.32	(18:16)	34.32	(11:21)	1911
Run - Orienteering	3	3:14:48	17.72	(11:00)	28.52	(6:50)	818
Strength exercises	2	50:00
Climbing	1	40:00
Walk	1	30:00	4.37	(6:52)	7.03	(4:16)	72
Total	54	41:07:07	363.4		584.83		7373
[1-5]	53	39:45:50

3:46

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Saturday Sep 30, 2017 #

Event: QO Long O

3 PM

Run - Trail 1:21:17 [0] 14.61 km (5:34 / km) +394m 4:54 / km
shoes: Salomon Fellraiser 2017 (blue)

Along a bit of the SW Coast Path from Putsborough. Out to Baggy Point and then back over the hills to Woolacombe. A bit overcast and some drizzle but generally okay. Stiff starting but better once warmed up.

Friday Sep 29, 2017 #

5 PM

Run - Trail 46:58 7.15 km (6:34 / km) +307m 5:24 / km
shoes: Salomon Fellraiser 2017 (blue)

Couldn't be having the same time as rcro on the shredder so went out and did it again! Surprised at how much quicker I was (but still 2 seconds too slow). Going to have to do it again now.

Thursday Sep 28, 2017 #

7 AM

Bike - Road 32:30 [2] 12.94 km (2:31 / km) +24m 2:29 / km

IW. Much nicer morning but quite a bit cooler than of late.

5 PM

Bike - Road 29:37 [3] 12.69 km (2:20 / km) +41m 2:18 / km

HFW. First half slow, second half a little less so. Nice evening.

6 PM

Run - Trail 56:51 6.92 km (8:13 / km) +343m 6:35 / km
shoes: Salomon Fellraiser 2017 (blue)

Run on the Garth with a bunch of MDC. Thinking hills but nobody was bothered. Did do the steep side of the Garth and a bonus climb straight after, but the rest was very easy (and enjoyable).

Wednesday Sep 27, 2017 #

7 AM

Bike - Road 31:46 [2] 12.89 km (2:28 / km) +29m 2:26 / km

IW. A bit sluggish this morning and some wind a about as well.

5 PM

Bike - Road 1:12:37 12.91 km (5:37 / km) +47m 5:31 / km

HFW. Not such a nice evening, quite damp in fact, but it was mild and the wind was behind me.

Tuesday Sep 26, 2017 #

7 AM

Bike - Road 30:24 12.81 km (2:22 / km) +38m 2:20 / km

IW. Another morning with happy legs, able to push on a bit but too much traffic to get get under the magic 30.

5 PM

Bike - Road (2842) 28:42 12.56 km (2:17 / km) +59m 2:14 / km

HFW. Not so rested this evening but still moving along at a good clip. Ended up being a pretty good time.

6 PM

Run - Trail 1:35:00 11.34 km (8:23 / km) +434m 7:02 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run from Blaencwm. Not quite what I had planned...

C • Waterfalls 2

Monday Sep 25, 2017 #

7 AM

Bike - Road 32:45 12.74 km (2:34 / km) +26m 2:33 / km

IW. Legs working surprisingly well for the morning, traffic not so cooperative.

5 PM

Bike - Road 28:08 12.52 km (2:15 / km) +44m 2:12 / km

HFW. Legs were feeling awesome and had some right speedy bits. Treated like a farlek session with some fast and not so fast bits.

Sunday Sep 24, 2017 #

11 AM

Run - Trail 43:12 6.8 km (6:21 / km) +234m 5:25 / km
shoes: Salomon Fellraiser 2017 (blue)

Easy up Craig yr Allt. Legs still not responding so taking it easy. Got out early to avoid the promised rain, which of course never turned up. Really mild, felt like a spring day.

Saturday Sep 23, 2017 #

12 PM

Run - Trail warm up/down 26:19 [2] 4.29 km (6:08 / km) +144m 5:15 / km
shoes: VJ Falcons 2017

Quite a long warm up as my body wasn't working at all.

1 PM

Run - Orienteering race 49:58 [4] 6.35 km (7:52 / km) +346m 6:11 / km
shoes: VJ Falcons 14

NGOC local event on Headless Hill. New bit of the, and aside from having lots of climb, it was really nice and an enjoyable course. Lets were dead but even had they not been I wouldn't have been able to get anywhere nears Ben's time.

Friday Sep 22, 2017 #

2 PM

Run - Trail 35:47 5.4 km (6:38 / km) +145m 5:51 / km
shoes: Salomon Fellraiser 2017 (blue)

Run from home, not done many of these recently. Lovely morning but clouding over a bit by the time I got out. Was thinking of the Garth but my legs were lifeless so opted for an easier route. Didn't enjoy it much.

Thursday Sep 21, 2017 #

7 AM

Bike - Road 33:49 [2] 12.94 km (2:37 / km) +25m 2:35 / km

IW. Wet in the valley but okay once past the M4. Body just not wit it today. At least all the fallen trees have now been removed.

5 PM

Bike - Road 35:14 [2] 12.76 km (2:46 / km) +62m 2:42 / km

HFW. Energy levels very low so this was very slow. Felt colder than this morning. Very nearly ran over a wee dog who darted out from behind a pillar, causing me to skid to a stop. The owner didn't even look up.

Wednesday Sep 20, 2017 #

7 AM

Bike - Road 32:59 [2] 12.94 km (2:33 / km) +24m 2:32 / km

IW. Dark and not very cheery but dry at least. Legs were more tired from running down the hill on the road last night than they were from the weekend.

5 PM

Bike - Road 31:35 [2] 12.84 km (2:28 / km) +58m 2:24 / km

HFW. Wet drizzle all the way. Saw fewer cyclists than in the morning, that deosn't happen very often.

7 PM

Climbing 40:00 [1]

No strength at all this evening and didn't mange to get through much. Had some fun on a balance one that I couldn't quite put all together.

Tuesday Sep 19, 2017 #

7 AM

Bike - Road 31:00 [2] 13.16 km (2:21 / km) +28m 2:20 / km

IW. Actually cold enough for gloves and a jacket. Glad that I wore gloves and a jacket.

5 PM

Bike - Road 30:31 12.77 km (2:23 / km) +47m 2:21 / km

HFW. A couple of cars with big dents in them in the middle of the junction of Corbett Road, slowed traffic down a bit. Got a great tow all the way up the TT from a roadie.

6 PM

Run - Trail 1:00:54 8.24 km (7:24 / km) +238m 6:28 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run from Hadfodyrynys. Surprisingly nice evening and about 20 out, made for a much more enjoyed, social and enthusiastic group than last week! Missing PROW meant cutting through the woods to the canyon, which were well nice. Full slippy drop into the canyon and then a scramble through young trees to get out. Back just before dark after an easy run down the road to finish.

Monday Sep 18, 2017 #

12 PM

Bike - Road 28:18 [3] 13.0 km (2:11 / km) +29m 2:09 / km

IW. In at lunchtime as on a half day as flew back from Dublin this morning. Suffering from the lack of sleep, both last night and on Saturday, but still one of my fastest ever cycles to work, definitely down to having an awake body than usual.

5 PM

Bike - Road 30:04 [4] 12.9 km (2:20 / km) +43m 2:18 / km

HFW. Tried so hard to get under 30 minutes but had so much against me! traffic lights weren't being nice, the tree down in Haley Park still requires a detour, my light fell off and I had to go back for it and there were of course all the usual dead slow people getting int he way.

Sunday Sep 17, 2017 #

8 AM

Adventure race race 2:43:16 [2] 15.57 km (10:29 / km) +725m 8:30 / km
shoes: Salomon Fellraiser 2017 (blue)

Mourne Mountain Marathon, C Course, Day 2.
It's nice not having an allocated start time as it always takes longer to get everything packed up than expected. Although i would have been quite happy to head off at about 3am as i didn't sleep a whole lot. Cold night, although not hugely, but also had a muscle in my back complain whenever I settled down so then had to move to easy it off. Glad to eventually get out of the tent and was treated to a wind free sun rise.

Quite a short course today but a lot of it was in rough terrain so Nicky struggling whenever she couldn't see where she was putting her feet. However she didn't do any more damage and was running really strongly when the conditions allowed. Again think no nav issues and pleased with the route choices. First team to finish (they weren't ready) despite being one of the last starts.

Did enough to hold on to the lead, though we did have a scare when we saw the second place team in one of the scatters and thought that they had started after us and were gaining! Very enjoyable weekend (even being cold is part of MMs). and another great MMM.

C • Adventure Race? 4

Saturday Sep 16, 2017 #

Event: Mourne Mountain Marathon

10 AM

Adventure race race 3:46:13 [2] 18.75 km (12:04 / km) +1186m 9:10 / km
shoes: Salomon Fellraiser 2017 (blue)

Mourne Mountain Marathon, C Course, Day 1.
A bit nippy starting out but mostly an alright day, with some spitting rain at times towards the end, though we finished before the mist came in (but only on the high peaks). Think we got all the right routes (including the un-mapped path to the dam in the Silent valley) and spiked all the controls, so a good day and nice to see that we were leading by a few minutes.

Unfortunately Nicky twisted her ankle about a third of the way around (she doesn't cope well in rough terrain) and descents were taken very cautiously thereafter (with the added benefit that it meant that my quads were protected from any abuse).

Arrived in the camp site with it trying to rain and the wind was blowing, so it was difficult and cold getting the tent up. Took a while to warm up and needed the hot lunch and tea. Long afternoon/evening trying to keep warm followed.

Friday Sep 15, 2017 #

10 AM

Run - Trail 28:49 [2] 4.78 km (6:02 / km) +144m 5:14 / km
shoes: Asics Gel Enduro 3

Short leg loosener before the trip to the MMM. Ground a lot softer than yesterday's.

Thursday Sep 14, 2017 #

1 PM

Run - Trail 53:00 [3] 10.8 km (4:54 / km) +14m 4:53 / km
shoes: Salomon Fellraiser 2017 (blue)

Unusually flat and fast (?) run for me. Felt comfortable and the change was nice, though the ground was pretty hard underfoot.

Wednesday Sep 13, 2017 #

7 AM

Bike - Road 34:46 [2] 12.98 km (2:41 / km) +29m 2:39 / km

IW. Lovely morning, but the wind must have picked up over night as there were sticks everywhere and 5 trees down across the TT, two of which had to be climbed over.

5 PM

Bike - Road 31:57 [2] 12.74 km (2:31 / km) +58m 2:27 / km

HFW. Most of the trees cleaned up, just the one in Haley Park still in the way. No stick clearing though. Made it back before it rained.

Tuesday Sep 12, 2017 #

7 AM

Bike - Road 34:58 [2] 12.92 km (2:42 / km) +32m 2:40 / km

IW. Lovely morning altogether, but traffic not very kind.

5 PM

Bike - Road 28:52 [3] 12.67 km (2:17 / km) +47m 2:14 / km

HFW. In a desperate rush to get home before the rain started. Made it.

6 PM

Run - Trail 59:11 8.19 km (7:14 / km) +318m 6:03 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run from Tonypandy. Rain well and truly set in and the somewhat reduce numbers were not exactly full of high spirits! Planning on a route up through the wind farm but the rain and expected wind meant that a forest based run sounded like a better idea. OS map was useless to spent a time trying to find out way through the (very nice) woods to the next track, but failed and so returned back down the original track. Very wet and would have appreciated another layer. Vast amounts of food after eventually warmed me up.

Monday Sep 11, 2017 #

7 AM

Bike - Road 31:26 [2] 12.69 km (2:29 / km) +24m 2:27 / km

IW. Decent tail wind and even with the legs feeling the weekend I was expecting to be a bit quicker. Threatening rain.

5 PM

Bike - Road 31:51 [3] 12.47 km (2:33 / km) +47m 2:30 / km

HFW. Tired legs but so nice not to be aching from illness. Poor timing at all lights gave an average time. Plenty of wind but it was unhelpful.

Sunday Sep 10, 2017 #

10 AM

Run - Trail warm up/down 13:29 [2] 2.21 km (6:06 / km) +18m 5:51 / km
shoes: VJ Falcons 14

Warm up along the forest road. Forest looking nice (not too fast or not too rough).

11 AM

Run - Orienteering race 40:20 [5] 6.87 km (5:52 / km) +113m 5:26 / km
shoes: VJ Falcons 14

SHI Relays,
Good fun and great to be in a race with a couple of Irish juniors. Good runs from both the first and second legs put the three Irish teams out within a couple of minutes and still in contention with some of the English and Scottish teams.
Had a bit of a scappy race, losing a little time in quite a few places (often due to suspect mapping and not being able to see a tree in the forest...) and didn't have any top gear, but really enjoyed it, even when it started lashing.
Saw quite a bit of Ruairi and Conal throughout the race, all making small mistakes at different times. Came through the spectator together but Ruairi missed a little more on the last loop allowing Conal and me through (and Mat Fellburn). Got to the last control first but didn't have either the inclination or need (or ability) to out sprint Conal.
Good day for all the Irish teams and great to see everyone running decent times. Also thanks for FERMO for not disqualifying me as I forgot to punch the finish control (there was a finish line).

Saturday Sep 9, 2017 #

Event: Senior Home Internationals Individual/Relays

10 AM

Run - Trail warm up/down 17:20 [2] 2.59 km (6:41 / km) +169m 5:03 / km
shoes: VJ Falcons 14

Heading the start and forgot my jacket, back again, heading to the start and forgot my gels, back again, headed to the start. Had to run it all to make it in time.

Run - Orienteering race 1:44:30 [4] 15.3 km (6:50 / km) +359m 6:07 / km
shoes: VJ Falcons 14

SHI Long.
Really enjoyed this. Slow starting and passed #1 without seeing it (think it was a little too high), so caught 3 minutes by Coombe's by #3. Both lost about 90 seconds on #5 (definitely in the wrong place) but once I got moving shortly after, I felt pretty good.

Incredibly slippery out there and it wasn't even wet, but that was the same for everyone and I was enjoying the soft ground after the last few weeks. Course was quite straightforward and only other miss was at the penultimate where I just couldn't see the feature on the map in the dark woods.

Just about finished before running out of energy, but wasn't running all that hard either, last week's cold knocking the racing edge off. Happy enough with the rest considering, though would have liked to be under 100.

Friday Sep 8, 2017 #

12 PM

Walk 30:00 [1] 7.03 km (4:16 / km) +72m 4:03 / km

Forgot to bring both shoes and kit to run in so instead walked out to Blanchardstown to meet Colm for a lift up to Fermanagh for the SHIs. Back got a bit sweaty and hips tired from the bag but managed to avoid the rain. probably walked about 13km all in.

Thursday Sep 7, 2017 #

7 AM

Bike - Road 31:22 [2] 12.92 km (2:26 / km) +29m 2:24 / km

IW. A little damp and cool, definitely not summer. Bumped into Mr. Moon on his way home from babysitting.

4 PM

Bike - Road 29:43 [3] 12.68 km (2:21 / km) +43m 2:18 / km

HFW. A little early to ensure safe flight getting. Body behaving much better and was able to push on a bit without feeling rough. Wet mist threatening rain type weather.

Wednesday Sep 6, 2017 #

7 AM

Bike - Road 33:21 [2] 12.96 km (2:34 / km) +32m 2:33 / km

IW. Passed by a couple of guys but no girls. Must be improving. Cyclist numbers boosted by kids being back at school.

5 PM

Bike - Road 32:37 [2] 12.89 km (2:32 / km) +56m 2:29 / km

HFW. Body behaving better but hoping that I'd be right by now.

Tuesday Sep 5, 2017 #

7 AM

Bike - Road 32:00 [1] 13.19 km (2:26 / km) +12m 2:25 / km

IW. Thought I was going to get well drenched but rain eased off before I left. Moving a bit better today but still off form and passed by 3, including female #2.

5 PM

Bike - Road 31:48 [2] 12.89 km (2:28 / km) +55m 2:25 / km

HFW. Had to work quite hard but feeling a lot more normal.

6 PM

Run - Trail 1:18:23 [2] 10.52 km (7:27 / km) +390m 6:17 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run around the Wentwood Woodlark route, well some of it. Don't remember enjoying running less! Fatigue from the past few days meant that I was getting shooting pains through my legs on every step, especially going downhill. Felt like I'd been running for 50km not just a few k. On the plus side my lungs were grand as long as I kept the pace sensible.

Monday Sep 4, 2017 #

7 AM

Bike - Road 39:22 [1] 13.06 km (3:01 / km) +46m 2:58 / km
(sick)

IW. Still feeling exhausted. Three new commuting records set:
1: Slowest time ever into work.
2: Passed by 4 cyclists.
3: Passed by a female.

C • Congrats on new records! 2

5 PM

Bike - Road 34:48 [1] 12.85 km (2:42 / km) +43m 2:40 / km

HFW. Feeling loads better. Legs wanted to spin but the rest of my body knew not to let them.
Got a face full of feathers from a pigeon who's trajectory was optimistic and narrowly avoided a spatially defunct terrier.

Sunday Sep 3, 2017 #

11 PM

Strength exercises 5:00 [1]
(sick)

A few light exercises and some rolling, more to log something rather than because it is what I should be doing. Body really achy today so hardly moved from the sofa.

Saturday Sep 2, 2017 #

Strength exercises 45:00 [1]
(sick)

Head cleared a bit but body far too tired and achy for any proper exercise, but had to get out and do something as it was such a lovely day, so went a cut some brambles back on Craig-yr-Allt. Bit to early really as the bracken hasn't died down, so was much more work than it should have been. Knackered after.

Friday Sep 1, 2017 #

7 AM

Bike - Road 33:18 [1] 12.96 km (2:34 / km) +39m 2:32 / km

IW. Nippy again, regretting not putting the gloves on. Beautiful sunny morning though.

4 PM

Bike - Road 34:12 [1] 12.87 km (2:39 / km) +64m 2:36 / km

HFW. Other than feeling tired and a little achy, doing much better.

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