Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Oct 31, 2014:

activity	#	time	miles		km		+m
Run - Trail	19	14:03:28	85.74	(9:50)	137.98	(6:07)	3363
Run - Road	7	5:39:49	40.69	(8:21)	65.49	(5:11)	602
Run - Orienteering	2	1:35:46	9.55	(10:02)	15.36	(6:14)	418
Run - Fell race	1	1:12:38	7.77	(9:21)	12.51	(5:48)	533
Run - Terrain	2	54:37	4.71	(11:35)	7.59	(7:12)	181
Run - Intervals	3	53:08	4.71	(11:17)	7.58	(7:01)	568
Total	28	24:19:26	153.17	(9:32)	246.5	(5:55)	5665
[1-5]	28	24:18:23

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Friday Oct 31, 2014 #

Note

Long day travelling; first flight to Sao Paulo, several hours there in transit, flight to Porto Alegre and then a long drive up to Gramado. On the plus side everything ran dead smoothly, as it has done in all respects so far. Even had my first O dream the other night when I actually had a good race!

Thursday Oct 30, 2014 #

Note

Another day taking pictures of falling water. Probably have enough now. Difference today is that it rained, properly rained, as in wet in seconds type rain. Fortunately I was done taking photos by that time. Put me off trying to get out for a little jog when I got back to the hostel though.

Wednesday Oct 29, 2014 #

Note
(rest day)

Taking pictures of waterfalls, probably too many. Another day of it tomorrow. Way too hot.

C • Travelling in style on the ... 2

Tuesday Oct 28, 2014 #

Note
(rest day)

Early start and spent most of the day travelling, got to Iguazu to a most unwelcome wall of 36 degrees humid heat. Wouldn't have been able to run even had I wanted! Hope it's nothing like this down south next week.

Monday Oct 27, 2014 #

7 AM

Run - Road 1:25:21 13.68 km (6:14 / km) +303m 5:37 / km
ahr:136 max:160 shoes: Asics GT 2000

A bit more successful this morning, though not with my intended route. Had wanted to climb the hill at the end of Copoacabana Beach and the one behind the hostel but both turned out to be military zones. Headed for the Sugarloaf instead and a longer run then planned.

Despite being early it was still 23 degrees, and as soon as I hit the climb to the first hill my body completely refused to work in a recognisable manner. Was reduced to a walk almost immediately, which wasn't a problem as the trail was steep, rough and slippery. Very underused as a route - 99.9% of people much take the cable car (which I did later in the day).

Despite being 220m high AP/Garmin have smoothed it out completely from the height profile - whereas the pan-flat beach running comes out with all sorts of lumps!

C • hill 5

Sunday Oct 26, 2014 #

Note
(rest day)

Intended to run again this morning but brains here went a locked his keys in his locker... Hostel were happy to break the lock, but only after everyone else in the room was up. I was up at 7, the rest surfaced between 11 and midday, so that changed my plans a bit for the day. No harm done. What I have also learnt is that there is a fair size bit of my back that I can't reach to put sun cream on...

Saturday Oct 25, 2014 #

7 AM

Run - Road 1:04:26 13.05 km (4:56 / km) +224m 4:33 / km
ahr:155 max:174 shoes: Asics GT 2000

Handy thing about jet lag is waking up early enough to go for a run before breakfast, not that it was that early, more breakfast was late! Ran out along Copacabana Beach and Ipanema Beach and then cut across to the lake. Running/cycling trails all along here and it was very busy with joggers - no runners though (despite my pre-breakfast state and usual morning reluctance I was running considerably faster than the masses).

Finished the run by cutting across between two hills, quite a climb (and no more joggers) and my body didn't enjoy it in the heat (20 degrees +). Unexpectedly ended up in a favela, which was nice and quiet in the morning - would have made an amazing Sprint map (though maybe a few too many steps. Nice to be finished early.

Spent the rest of the day wandering back along to Ipanema, making the most of the warm weather (so sun today but still maybe 25 degrees). Saw a women in a Swiss club O suit running along the front.

Friday Oct 24, 2014 #

Note
(rest day)

Tired from a fragmented night's sleep on the flight, other than the food being horrible, no problems getting here. Bit tired to feel like running so spent the afternoon watching goings on Copacabana Beach in lovely sunshine. Bit of a busy and squashed but nice enough as well, hope to see a bit more of it over the next few days.

Thursday Oct 23, 2014 #

7 AM

Run - Road 27:30 [3] 5.0 km (5:30 / km)
shoes: Asics Gel GT 1120 07

IW. Damper than expecting so avoided the wet grass, don't know why. Double sock failures afterwards.

12 PM

Run - Trail 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Gel GT 1120 07

HFW. Nice to run in the light after work. Usual morning run only in reverse. Much easier at this time of day. My next run should be a bit more interesting...

Wednesday Oct 22, 2014 #

7 AM

Run - Trail 30:47 6.18 km (4:59 / km) +23m 4:53 / km
ahr:149 max:171 shoes: Asics Gel GT 1120 07

IW. A bit nippy this morning which made for nice running conditions, nice sunrise too. What wasn't nice was the massive radiators on full wack in the tiny shower cubicles, which gave a sauna when a shower was wanted.

Was planning on running home but body feeling tired and a bit flat.

Tuesday Oct 21, 2014 #

6 PM

Run - Trail 1:02:18 9.44 km (6:36 / km) +230m 5:53 / km
ahr:138 max:179 shoes: La Sportiva Crosslite (3)

Last MDC 'summer' run of the season, around Merthyr Mawr. Quite cool and a bit of wind, but nothing like as much as I was expecting. Took some time to warm up and didn't feel like running hard, but felt grand taking it easy. Big crowd out and very enjoyable.

Monday Oct 20, 2014 #

7 AM

Run - Road 29:34 [3] 5.8 km (5:06 / km) +14m 5:02 / km
shoes: Asics Gel GT 1120 07

IW. Warm and windy but not wet. Tired but not sore at all.

Sunday Oct 19, 2014 #

12 PM

Run - Fell race race 1:12:38 12.51 km (5:48 / km) +533m 4:47 / km
ahr:163 max:177 shoes: VJ Falcons 14

FRA Relays, Leg3 (nav leg) with Ben for MDC.

Really enjoyed this, was expecting a steep suffer-fest hanging onto Ben but it turned out to be pretty flat (in hill running terms) and once we had the first climb out of the way, it was me who was (ever so slightly) slightly stronger.

Bit of a numpty on #3 where I allowed us to be influenced by other teams even though I 'knew' where we should be. Looks like we lost about 2.5 minutes there (which would have made the difference between a decent leg time and an average one).

However, we pretty much held on to our starting position, passing as many teams (mostly at #3) as passed us. Was cautious and not pushing hard on the fast downhills as really not wanting to upset my ankle again.

Disappointing not to be a little misty as the nav was pretty easy, which resulted in close leg times as there must have been big trains behind us. Great fun though and would love to do it again - all I need is for FVO to stop qualifying for the CSC final!

C • Went off the map? Looks lik... 8

Run - Trail warm up/down 20:00 [2] 2.5 km (8:00 / km) +50m 7:16 / km
shoes: VJ Falcons 14

Saturday Oct 18, 2014 #

4 PM

Run - Trail 1:16:34 9.5 km (8:03 / km) +560m 6:13 / km
ahr:133 max:189 shoes: VJ Falcons 14

Reccy around the short legs with Matt,just checking how steep the hills are and what the runnability is like really. Well windy up top.

Thursday Oct 16, 2014 #

6 PM

Run - Trail 25:08 4.05 km (6:12 / km) +60m 5:46 / km
ahr:125 max:158 shoes: La Sportiva Crosslite (3)

Got to the car park early, and as two cars arrived, checked me out and left just while I was putting my shoes on I opted not to sit around and wait for the others! Went for a warm up, well warm.
Longer warm up once the others made it there.

Run - Intervals 10:10 1.49 km (6:50 / km) +100m 5:07 / km
ahr:152 max:167 shoes: La Sportiva Crosslite (3)

A very enjoyable short and sharp session. Not a very steep hill but good underfoot so running speed was quite quick. Quite fun, though I wasn't pushing very hard. Amazing how much easier it is to run up a hill once you have momentum.
7 x 115m x 15m
30 (didn't time this one)
28
30
31
30
28
27

Run - Trail 34:39 4.43 km (7:50 / km) +158m 6:39 / km
ahr:133 max:156 shoes: La Sportiva Crosslite (3)

Warm down, mostly with GD44, who tried to take me along a 'path'. It may have been a path when he was young but these days it was an overgrown quarry, lots fences, brambles, a field and more fences...

C • "When he was young" 1

Wednesday Oct 15, 2014 #

7 AM

Run - Trail 31:02 [3] 6.17 km (5:02 / km) +29m 4:55 / km
shoes: Asics Gel GT 1120 07

IW. Not feeling it this morning. Maybe due to less squirrels.

5 PM

Run - Road 44:41 [3] 9.01 km (4:57 / km) +19m 4:54 / km
shoes: Asics Gel GT 1120 07

HFW. Via trip to Tesco to buy some bread as the local shop has ceased in its selling of palatable varieties. That's as exciting as things got.

Tuesday Oct 14, 2014 #

6 PM

Run - Trail 1:00:50 8.41 km (7:14 / km) +488m 5:37 / km
shoes: La Sportiva Crosslite (3)

Up Pen-y-Fan in the darkening gloom. Bit windy up top but otherwise surprisingly mild. Nice route up, taking a detour away from the main path. Mist made it a bit hard to see in the dark but you're never going to get lost on such an easy route. Not feeling strong but managed to keep running at a semi-respectable pace. Very enjoyable.

Monday Oct 13, 2014 #

7 AM

Run - Trail 31:12 [3] 6.16 km (5:04 / km) +25m 4:58 / km
shoes: Asics 1150 (2012)

IW. Cool nut not cold, appreciated as didn't arrive at my desk still sweating. Don't know if it was because it was still half dark, but saw loads of squirrels on the way, all reacting a bit slowly to my presence. Talking of squirrels, saw one sitting on top of the trig point here on Saturday: SS 91952 93242. How?

C • Cool nut 2

6 PM

Run - Road 45:00 10.13 km (4:27 / km) +4m 4:26 / km
shoes: Asics 1150 (2012)

Rather sadly, this is one of the fastest 10km I have ever run! Though I hope that says more about my lack of ever doing any rather than my absolute pace. This wasn't very hard either, and certainly not a very quick route with over 50 90degree bends, a similar number f road crossings and a crowd of Wales football supporters to contend with. Hopefully does indicate that my overall fitness is improving.

C • Please tell me you are kidding 4

Sunday Oct 12, 2014 #

11 AM

Run - Trail warm up/down 16:30 2.88 km (5:43 / km) +81m 5:01 / km
shoes: VJ Supra 14

Run - Orienteering race 28:32 5.4 km (5:17 / km) +148m 4:39 / km
shoes: VJ Supra 14

SBOC Local Event, Margam Park, Green, 4.6km, 180m, 9 controls. Very fast and easy area but with one massive hill (75m climb in 200m). All the running was really fast but all the controls were hidden in bracken. Got lucky more often than not though and really only lost about 30 seconds between #5 and 6. Good to do a different type of event and try (unsuccessfully) to run fast. Lovely day and assembly so all very enjoyable.

12 PM

Run - Trail 21:18 [2] 3.31 km (6:26 / km) +77m 5:46 / km
shoes: VJ Supra 14

Saturday Oct 11, 2014 #

9 AM

Run - Trail 2:01:07 21.52 km (5:38 / km) +659m 4:53 / km
shoes: La Sportiva Crosslite (3)

Ogmore horseshoe with a few of the MDC gang. Nice route and really enjoyed the run - thought I'd be feeling a bit more energetic after an easy few days though. Rain just about held off and at times it was positively roasting, especially on the long drag up through the woods at the start. Did a pretty quick 3km coming down Llangeinwyr ridge as well!

Friday Oct 10, 2014 #

Note
(rest day)

Don't really need a rest day but it's my only option to have one this week!

Thursday Oct 9, 2014 #

6 PM

Run - Trail warm up/down 16:37 2.05 km (8:06 / km) +171m 5:43 / km
shoes: La Sportiva Crosslite (2)

Run - Intervals 20:13 2.68 km (7:33 / km) +240m 5:13 / km
shoes: La Sportiva Crosslite (2)

Hills intervals with Chris, GD44 and Alan at the side of the Garth - opted out of the straight up option as it was a bit wet and slippery. Also a real struggle with useless lights. Not feeling very bouncy so settled on running this more as a tempo run, so never really got out of breath. Couldn't run that hard anyway as the path was stony and I couldn't see where to put my feet.
8 x 170m x 30m (apart from the first which was about 20m shorter)
1.06
1.18
1.15
1.12
1.10
1.12
1.13
1.08
Garmin indicated a total of 3m climb for this session!

Run - Trail warm up/down 19:02 [2] 2.86 km (6:39 / km) +74m 5:54 / km
shoes: La Sportiva Crosslite (2)

Wednesday Oct 8, 2014 #

7 AM

Run - Trail 31:17 [3] 6.23 km (5:01 / km) +24m 4:56 / km
shoes: Asics Gel GT 1120 07

IW. Standard. Starting to get a little muddy.

5 PM

Run - Road 43:17 8.82 km (4:54 / km) +38m 4:48 / km
shoes: Asics Gel GT 1120 07

HFW. Slowly, as had just been beaten up by a sports massage. Nice to be able to run 15km in a day an not feel like you've done anything.

Tuesday Oct 7, 2014 #

6 PM

Run - Trail 1:19:37 10.07 km (7:54 / km) +425m 6:32 / km
shoes: La Sportiva Crosslite (2)

A somewhat exciting exploratory run with MDC around Mynydd Llwyd. Started nicely but quickly got rough as the expected path down the hill was overgrown, took to the bracken with everyone for themselves. Eventually regrouped 15 minutes later. Massively steep and slippery climb back out of the valley, which was fun but too much for my legs.

Another rough and slippery decent into Cwm Lickey thereafter before another steep climb (although not as steep) back out and a lovely trail run back to the cars. Suffering with the lack of a good headlight, but didn't get wet which the weather was promising, so good news there. Fun.

Monday Oct 6, 2014 #

7 AM

Run - Trail 30:55 [3] 6.24 km (4:57 / km) +24m 4:52 / km
shoes: Asics 1150 (2012)

IW. Heavy rain when i woke so kitted up for the first time this winter. Promptly un-kitted as it wasn't half as bad out and was actually a nice temperature for running, even my body didn't complain too much. Things are going to start getting muddy soon if the rain keeps up though.

Sunday Oct 5, 2014 #

Event: (Cancelled) Welsh League Event 2014

Note
(rest day)

Opted for a rest day rather than going to the FoD as I was feeling so tired yesterday. Hope it was the right choice as it looks like it's going to be the last sunny day for a while.

Saturday Oct 4, 2014 #

Event: Welsh League Event 2014

1 PM

Run - Terrain warm up/down 11:37 [2] 2.18 km (5:19 / km) +39m 4:53 / km
shoes: VJ Falcons 11

Run - Orienteering race 1:07:14 9.97 km (6:45 / km) +270m 5:57 / km
shoes: VJ Falcons 11

Pwll Du, Welsh League, Brown, 210m, 23 controls. For reasons that Rhodri did explain to me but I didn't really understand, he planned this event on the old (illegible) map rather than the much improved JK version. Realised this straight away but it wasn't enough to stop me faffing around at the first two controls as I tried to make some sense of it - lost about 3.5 minutes.

Just about technically fine thereafter - though missed a few path options, but really struggled with the combination of tired legs, a sore abductor and being careful on my ankle in the rough terrain. On a good day I would have enjoyed this but in this condition I just found a lot of it a slog and never got above a slow run. Goof running by Mark and Ben to get quite close to 60 mins.

Rhodri's reasoning was along the lines that the new map is too simplified, a lot of control sites have been removed and it makes the area too easy. Not a line of thought that I agree with as it's so frustrating tying to make the old 'clunky' map fit the terrain. Otherwise a good course and a lovely day - the village hall made it very social even though it wasn't actually needed in the sunshine.

Map

C • map 4

4 PM

Run - Terrain 43:00 [3] 5.4 km (7:58 / km) +142m 7:02 / km
shoes: VJ Falcons 11

Friday Oct 3, 2014 #

Note
(rest day)

Mapped a very windy school out on the west coast but otherwise taking it nice and easy today. Happy not to be aching after last night's session - shoulder aching after today's though.

Thursday Oct 2, 2014 #

6 PM

Run - Trail warm up/down 11:36 [2] 1.72 km (6:45 / km) +100m 5:14 / km
shoes: Saucony Excursion TR5

Run - Intervals 22:45 [5] 3.41 km (6:40 / km) +228m 5:00 / km
shoes: Saucony Excursion TR5

First hill session of the winter with GD44, Dave and Sam. Opted for a shorter 'easier' session up the Castell Coch road to the castle gate. Not easy. Tight a stiff and felt sow on the first, but felt a bit better thereafter, though suffering again from the throat drip into the lungs. Busted myself on the last and was well finished thereafter.
1.49
1.50
1.50
1.47
1.44
Garmin indicates that the last quarter of each interval was downhill. It wasn't.

Run - Trail warm up/down 28:06 [2] 4.52 km (6:13 / km) +62m 5:49 / km
shoes: Saucony Excursion TR5

Wednesday Oct 1, 2014 #

7 AM

Run - Trail 29:48 [3] 6.3 km (4:44 / km) +24m 4:39 / km
shoes: Asics 1150 (2012)

IW. Heavy tummy to start but moving well enough once warmed up - surprisingly so. Maybe there's hope for morning runs for me yet.

5 PM

Run - Trail 35:05 [3] 7.43 km (4:44 / km) +19m 4:40 / km
shoes: Asics 1150 (2012)

HFW. Body feeling much more tired than it should, so I listened to it and pretty much went straight home. Enough for the day.

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