Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Jul 31, 2015:

activity	#	time	miles		km		+m
Run - Trail	23	14:57:03	92.45	(9:42)	148.79	(6:02)	4027
Run - Orienteering	15	12:22:04	60.09	(12:21)	96.71	(7:40)	1848
Bike - Road	19	10:56:54	168.1	(3:54)	270.54	(2:26)	1567
Run - Terrain	3	6:27:02	31.64	(12:14)	50.92	(7:36)	1482
Run - Intervals	1	1:05:36	7.01	(9:21)	11.29	(5:49)	316
Run - Road	1	54:36	5.46	(10:00)	8.78	(6:13)	286
Mapping	1	30:00	3.24	(9:15)	5.22	(5:45)	149
Total	54	47:13:15	368.0	(7:42)	592.25	(4:47)	9675
[1-5]	54	46:58:06

3:32

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Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days

2 PM

Run - Orienteering 38:52 4.51 km (8:37 / km) +68m 8:01 / km
ahr:139 max:164 shoes: VJ Supra 14

Run around the Littlemill model area, surprised at how rough it was in places, especially when my legs were not up for it at all.

Thursday Jul 30, 2015 #

Note
(rest day)

Work in the morning and then the long drive north, thankfully with company from Toni for much of it.

First full rest day in ages, even then it wasn't really a proper rest as I was on site all day and doing a lot of walking. Similar tomorrow but I have the drive to Scotland to look forward to after work.

C • Haste ye back! 1

Tuesday Jul 28, 2015 #

6 PM

Run - Trail 1:15:11 12.73 km (5:54 / km) +198m 5:29 / km
ahr:138 max:166 shoes: La Sportiva Crosslite (4)

MDC run along the cliffs from Nash Point. Beautiful evening but though headwind on the way put. Group fragmented a bit which left 5 of us to run back along the beach (tide has just gone out enough). A lot of fun but quads didn't like it much.

Monday Jul 27, 2015 #

7 AM

Bike - Road (2443) 30:00 [2] 12.94 km (2:19 / km) +15m 2:18 / km

IW. Weather warning for wind this morning, wasn't any. the most exciting thing about the trip was forgetting to start my watch.

5 PM

Bike - Road 34:29 [2] 13.07 km (2:38 / km) +67m 2:34 / km

HFW. A bit windier than this morning but far from windy. Taking it nice and easy as my plan to taper hasn't really got going yet.

Sunday Jul 26, 2015 #

7 AM

Run - Trail 1:01:32 10.24 km (6:01 / km) +306m 5:14 / km
ahr:135 max:187 shoes: Adidas Kanadia TR4

MDC Wales Coast Path Relay, Leg ?, ? to Llanrhystud, with Gary.
Wet start, plus it was straight up a steep hill, so had to walk this. Body more awake than usual at this time of the day and the route was quite enjoyable (and rarely used), not spectacular, but nice. Saw a grand fox. Properly pissing it down at the end.

11 AM

Run - Trail 37:00 5.93 km (6:14 / km) +206m 5:19 / km
ahr:129 max:147 shoes: Adidas Kanadia TR4

MDC Wales Coast Path Relay, Leg ?, Newquay to Cwmtydu, with Katie.
Steep climb at the start (Newquay was surprisingly pretty, Cwmtydu was stunning) but then a lovely path along the cliff tops. Smashing views of the sea and rocks below. Saw two seals (well one was a seal, the other was a big dark shape in the water). Cwmtydu = best place name on the path!

2 PM

Run - Trail 1:23:13 14.2 km (5:52 / km) +252m 5:23 / km
ahr:129 max:151 shoes: Adidas Kanadia TR4

MDC Wales Coast Path Relay, Leg ?, Mwnt to Cardigan, with Gary.
Cracking start to this section, nicest bit of the path that I ran; steep cliffs below and a nice path to run on, weather also improved much and visibility good. Day was made by seeing a dolphin jump out of the water.

Second part not so nice; along section of road followed by nettles through farmland. Finished by joining most of the others for the final short section to the start of the Pembrokeshire Coast Path. Very enjoyable weekend and surprisingly easy to run 3 or 4 times in day!

Saturday Jul 25, 2015 #

6 AM

Run - Trail 37:31 6.69 km (5:36 / km) +38m 5:27 / km
ahr:133 max:172 shoes: Asics 1150 (2012)

MDC Wales Coast Path Relay, Leg 14, Ynys to Harlech, with Nick Dallimore. Body not liking the early start but Nick not pushing hard to comfortable enough for me.

7 AM

Run - Trail 41:38 8.82 km (4:43 / km) +9m 4:42 / km
ahr:133 max:145 shoes: Adidas Kanadia TR4

MDC Wales Coast Path Relay, Leg 17, with Katie, Llanbedr to Tal y Bont. First couple of km were really dull, on tarmac around an old airfield, then crossed a rather odd campsite full of Brummies in Millets gear, even stranger seeing them all getting up when we were on out second run of the day. Second half of the run was along a huge empty beach, very nice.

10 AM

Run - Trail 49:24 8.57 km (5:46 / km) +312m 4:53 / km
ahr:134 max:147 shoes: Adidas Kanadia TR4

MDC Wales Coast Path Relay, Leg 21, Fairbourne to Llwyngwrill, with Katie. Nicest leg of the day, steep climb up a hill through woods to a (disappointingly tarmaced) track. Beautiful views along the coast in lovely sunshine. Katie pushing hard so not much time to enjoy it!

2 PM

Run - Trail 36:00 7.1 km (5:04 / km) +283m 4:14 / km
ahr:141 max:160 shoes: Adidas Kanadia TR4

MDC Wales Coast Path Relay, Leg 27, Pennal to Gwynedd,with GD44. Gary set off flying so working quite hard for the first couple of km, things then settled down to a nice steady pace and it was only the descent towards the end (mostly on tarmac) that was hard. No coast in sight.

Friday Jul 24, 2015 #

6 PM

Run - Road 54:36 8.78 km (6:13 / km) +286m 5:21 / km
ahr:129 max:172 shoes: Asics 1150 (2012)

Easy run with Alan from his cottage in Soar, mostly on roads but a bit on tracks and some exploring across fields. Happy that I managed to talk myself into going out this evening, especially in such a beautiful bit of the country.

Thursday Jul 23, 2015 #

7 AM

Bike - Road 31:22 [2] 12.98 km (2:25 / km) +36m 2:23 / km

IW. Nice and easy. Cold again. Nothing more exciting than that to report.

5 PM

Bike - Road 30:46 [2] 12.92 km (2:23 / km) +84m 2:18 / km

HFW. Took it easy and was just thinking that even when taking it very east that no one overtakes me when an old guy with grey hair in an MDC vest overtook me. No idea who it was (had more grey hair than even GD44 so it wasn't him!).

Garmin appears to have had no idea where I was for the first 6km (thought the splits were a bit odd).

Wednesday Jul 22, 2015 #

6 PM

Run - Trail 44:02 6.72 km (6:33 / km) +275m 5:26 / km
shoes: La Sportiva Crosslite (4)

A quick nip (well slow actually) up the shortest mountain in Wales after a long day on site. Probably wouldn't have done this had WOC not been just around the corner but was ever so glad that I did when out. Glorious evening and had the whole place to myself. Sometimes living in Cardiff ain't so bad.

Tuesday Jul 21, 2015 #

7 AM

Bike - Road 30:24 [2] 13.03 km (2:20 / km) +38m 2:18 / km

IW. Uneventful.

4 PM

Bike - Road 31:48 [2] 12.87 km (2:28 / km) +57m 2:25 / km

HFW. Uneventful. Apart from when a daughter and father cycling towards me took each other out. Big pile up, thankfully no injuries. I don't usually have that effect on people. Do I?

6 PM

Run - Trail 1:20:43 13.68 km (5:54 / km) +608m 4:50 / km
shoes: Adidas Kanadia TR4

MDC run from Katie's somewhere near Brecon. Quite a nice routeup towards Fan y Big; tough at the start up a road and then through some steep fields, but then a nice long gradual climb to the top (40+ mins of climbing). Lovely decent but talking it easy. Legs were tired but actually working quite well, pleased with that.

Monday Jul 20, 2015 #

7 AM

Bike - Road 32:21 [2] 13.01 km (2:29 / km) +37m 2:27 / km

IW. Dull, overcast morning - much like my mood as I'd prefer to be back in Scotland.

C • Haste ye back 1

5 PM

Bike - Road 32:50 [2] 12.93 km (2:32 / km) +64m 2:29 / km

HFW. Rained all afternoon. Slippery and windy out, just like me then.

Sunday Jul 19, 2015 #

7 AM

Run - Trail 40:50 7.5 km (5:27 / km) +104m 5:05 / km
shoes: VJ Falcons 14

Steady pre-breakfast run around forest roads with Toni from the hostel. Raining and cold, definitely time to go home! Great week of training, have got a lot out of it and have felt surprisingly good considering the volume (FYI Toni, I've has TOM & TIT). Pleased with myself.

Saturday Jul 18, 2015 #

12 PM

Run - Trail warm up/down 23:14 [2] 3.2 km (7:16 / km) +83m 6:26 / km
shoes: VJ Falcons 14

With Toni to the start of the session via the hill top view point. Noted that a lot of the 'green' was either white or felled.

Run - Orienteering 1:13:54 8.28 km (8:55 / km) +208m 7:56 / km
shoes: VJ Falcons 14

WOC training, Uath lochan.
Been a few years since I last ran here and couldn't remember much about it other than a dodgy map. The map didn't disappoint, being both quite rubbish and out of date; loads of (not recent) felling and the green areas were either windblown, white or felled - enough to nearly make a grown man cry! However some sections were properly gorgeous (not a word I use lightly) and running through these was enough fun to forget about tired legs.

1 PM

Run - Trail warm up/down 9:25 [1] 1.43 km (6:36 / km) +26m 6:03 / km
shoes: VJ Falcons 14

Sneaky warm down while Toni was still wandering around the woods to ensure that I've done more km then her!

C • ;) 3

Friday Jul 17, 2015 #

11 AM

Run - Orienteering 33:00 3.2 km (10:20 / km) +35m 9:47 / km
shoes: VJ Falcons 14

WOC training, Achility.
Bejesus was this tough or what? Loved it, the type of terrain that makes grown men cry! Mad heather all over the shop, wet marshes (faster running) and some lovely birch woodland (very runnable when no bracken about). Didn't have the strength to attack it after yesterday so just set out to enjoy it and to get into both the mapping (excellent) and the scale (difficult to read with this print). very much looking forward to going back here.

Run - Terrain warm up/down 22:55 [2] 1.44 km (15:55 / km) +127m 11:03 / km
shoes: VJ Falcons 14

Long slow slog up to the top of the hill with Toni.

12 PM

Run - Trail 12:56 [2] 1.74 km (7:27 / km) +28m 6:53 / km
shoes: VJ Falcons 14

Transition between areas. Hope we don't get something like this in WOC.

Run - Orienteering 21:09 2.14 km (9:52 / km) +18m 9:28 / km
shoes: VJ Falcons 14

WOC Training, Rogie.
This was a bit odd, map seemed way out of date with a third of it windblown and another third oft if felled. The bit in between was lovely though but was too tired to do it justice, just plodded around getting used to 15k.

1 PM

Run - Trail warm up/down 7:10 [2] 1.12 km (6:23 / km) +25m 5:44 / km
shoes: VJ Falcons 14

Back to the car.

4 PM

Run - Orienteering 41:51 5.12 km (8:11 / km) +64m 7:42 / km
shoes: VJ Falcons 14

WOC training, Dulnain.
Was expecting this to be very runnable, so a nice little outing on tired legs. This it was not, very wet and soft underfoot and very physical on tired legs, but it was very nice. Good to get a bit of compass practice in as I'm not very good with it, but was quite happy to get out of the wet area at the end - I wonder what season this isn't a 'seasonal marsh'?

C • marsh 3

Thursday Jul 16, 2015 #

11 AM

Run - Terrain 3:32:30 [2] 28.52 km (7:27 / km) +592m 6:45 / km
shoes: VJ Falcons 14

Long slow run with Toni along the south side of the WOC embargoed area, hoping to get a good view. Saw lots of trees and heather but nothing that you couldn't learn from Google Earth! However, it was a lovely day to be in the hills, most of it was quite runnable and it was good to have a day off map reading. Much fun had and really enjoyable.

Wednesday Jul 15, 2015 #

11 AM

Run - Trail warm up/down 9:11 [2] 1.73 km (5:19 / km) +9m 5:11 / km
shoes: VJ Falcons 14

Run - Orienteering 40:49 6.62 km (6:10 / km) +64m 5:53 / km
shoes: VJ Falcons 14

WOC training, Loch Vaa.
This was so much nicer than I was expecting, the feared man-eating heather was grand just about everywhere and I managed to get a lovely flow going. Running nicely enough (hills were hard) and navigating sweetly - map was really good and easy to relate to the ground. Shame it's not long relevant!

4 PM

Run - Trail tempo 21:53 2.74 km (7:59 / km) +139m 6:22 / km
shoes: VJ Falcons 14

Up to the top of the hill with Toni and Lizzie. Cracking afternoon.

Run - Orienteering 29:58 4.53 km (6:37 / km) +63m 6:11 / km
shoes: VJ Falcons 14

WOC training, Revack.
Really enjoyed this and was able to run surprisingly smoothly considering the past few days. Chasing Lizzie and Toni (who both had slightly shorter courses). Much fun and the tick count was well down!

C • Smashing it... 2

Tuesday Jul 14, 2015 #

12 PM

Run - Orienteering 45:18 6.41 km (7:04 / km) +80m 6:39 / km
shoes: VJ Falcons 14

WOC training Craig Leach.
This was so much nicer than I was expecting, lovely underfoot and hardly any windblow. Dead tired so pace was very slow, but navigated smoothly until near the end where I went walkabout for a minute or so. Plenty of ticks and flies.

4 PM

Run - Orienteering 26:34 2.56 km (10:22 / km) +144m 8:06 / km
shoes: VJ Falcons 14

WOC training, Auchtemarack.
Slow run up through some lovely birch woodland with Toni (beasting the hills) to the highest point, visiting a few sites along the way.

Run - Orienteering 40:44 4.63 km (8:48 / km) +69m 8:11 / km
shoes: VJ Falcons 14

WOC training, Auchtemarack.
Downhill course, much, much fun, forest mostly in great condition with only a bit of windblow up high and some bracken in the deciduous bit. Navigated pretty cleanly (was chasing Toni but never saw here on her alternative route...). Bit of rain to bring out the midges at the end and ticks galore to find after!

Monday Jul 13, 2015 #

11 AM

Run - Trail warm up/down 15:34 [2] 2.18 km (7:09 / km) +147m 5:21 / km
shoes: VJ Falcons 14

Trot up the hill with Conor, Toni and Lizzie.

Run - Orienteering 35:47 7.2 km (4:58 / km) +96m 4:40 / km
shoes: VJ Falcons 14

WOC training, Abriachan.
Really enjoyed this, despite it being well tough. Planned a downhill course which was definitely the best way to use the area. All the open was seriously hard work under foot and the forest was full of windblow, map also surveyed in a 1980's style with loads of stuff missing, especially in the forest.

4 PM

Run - Orienteering 49:32 7.05 km (7:02 / km) +123m 6:28 / km
shoes: VJ Falcons 14

WOC training, Loch of Boath.
Really tired starting this, hardly moving, but just about moving acceptably once warmed up. Forest was nicer than I was expecting / remember but still quite tough going. Enough for today.

Sunday Jul 12, 2015 #

10 AM

Run - Orienteering 40:04 5.09 km (7:52 / km) +51m 7:30 / km
shoes: VJ Falcons 14

Aldroughty WOC training. Nice forest in places, quite over grown in others, but pants map throughout - rides and veg were so out of day it was laughable while the contours sort of showed the features but nothing in between. Nice run out and feeling grand as long as not going up hill.

2 PM

Run - Orienteering 55:38 6.43 km (8:39 / km) +54m 8:18 / km
shoes: VJ Falcons 14

Dallaschyle WOC Training. Ran Toni's WOC'99 Middle final course, parts of it were gorgeous, others not so, especially the two sections that were now impenetrable young trees and gorse (opted for the wrong choice or which way to go around both of these). Really enjoyable.

Saturday Jul 11, 2015 #

12 PM

Run - Trail warm up/down 13:17 [2] 2.33 km (5:42 / km) +30m 5:22 / km
shoes: VJ Falcons 14

Run - Orienteering race 2:08:25 16.49 km (7:47 / km) +642m 6:31 / km
shoes: VJ Falcons 14

British WOC slection race, long, Glen Tanar & Brisemore, 13.2km, 550m, 23 controls.

Didn't race this but didn't have the energy to either, very glad that I ran it though as most of the forest was really nice. Happy enough with the physical condition, didn't find this too taxing and wasn't dead at the end, do need a bit more terrain strength though as I found the one area with brashings very hard work.

Two big mistakes - #6 (which was dumb as I was going to myself that you need to be careful here, but instead of listening I just ran off and hoped - it didn't work), maybe 3 minutes or so. Other at #18 where I just lost contact for a bit and then couldn't make anything fit, tried 4 times before hitting the control and lost at least 6 minutes. A few other scappy bits but not too bad overall.

Run - Trail warm up/down 4:24 [1] 0.69 km (6:20 / km) +8m 5:59 / km
shoes: VJ Falcons 14

Friday Jul 10, 2015 #

6 PM

Run - Trail warm up/down 9:37 [2] 1.48 km (6:30 / km) +14m 6:12 / km
shoes: VJ Falcons 14

Run - Orienteering race 40:29 6.45 km (6:16 / km) +69m 5:57 / km
ahr:166 max:180 shoes: VJ Falcons 14

British WOC selection race, Middle, taking it easy(ish).

7 PM

Run - Trail warm up/down 9:37 [3] 1.48 km (6:30 / km) +14m 6:12 / km
shoes: VJ Falcons 14

Thursday Jul 9, 2015 #

7 AM

Bike - Road 30:56 [3] 13.04 km (2:22 / km) +36m 2:20 / km

IW. Nothing exceptional. Blimp in the park.

5 PM

Bike - Road 20:47 [2] 7.89 km (2:38 / km) +70m 2:31 / km

Out to Clare's from work. More of a hill than I was expecting. Not so nice cycling with traffic around - I'm very lucky to have the commute that I have.

Run - Intervals 1:05:36 11.29 km (5:49 / km) +316m 5:06 / km
ahr:146 max:171

MDC hills from Clare's. 3 short easy ones and 3 longer steeper ones. Got half way up the fifth hill before remembering that I've a race tomorrow so probably should take it a little easier... Even this much was hard work, well out of condition for doing these. The long warm down run was hard work!

10 PM

Bike - Road 17:59 [2] 7.26 km (2:29 / km) +74m 2:21 / km

Home from Clare's after a very nice evening (and making new friends in her two cats). Cool but warm. Odd.

Wednesday Jul 8, 2015 #

7 AM

Bike - Road 29:52 [3] 12.97 km (2:18 / km) +39m 2:16 / km

IW. Cool morning, great for cycling, even had a following wind, took it handy though as today is a rest day.

5 PM

Bike - Road 36:13 [2] 14.27 km (2:32 / km) +63m 2:29 / km

HFW via a massage, got my quads and right calf butchered, especially the latter. Seriously painful and hurting a lot more after than it was before, lot looser now though.

Tuesday Jul 7, 2015 #

6 PM

Run - Trail 1:21:43 11.49 km (7:07 / km) +358m 6:09 / km
ahr:117 max:153 shoes: Adidas Kanadia TR4

MDC run from Pontypool, good crowd out this evening as the weather was nice and the AGM was afterwards. Opted on a new route up the hill, this turned out to be not such a good idea s it was across overgrown farmland and hadn't been used all year; legs now tingling from nettles and cut by brambles. Enjoyed the explore and the new route though. Now to find some similarly challenging routes for next year...

Monday Jul 6, 2015 #

7 AM

Bike - Road 31:54 [3] 13.03 km (2:27 / km) +39m 2:25 / km

IW. Another fragmented night's sleep and for no reason that I could identify. Took it nice in easy in the rather pleasing cooler conditions than of late.

5 PM

Bike - Road 28:41 13.08 km (2:12 / km) +46m 2:09 / km

HFW. Left work not feeling very motivated but as soon as I hit the parks I must have picked up a bit of a tail wind and set about beasting it for as long as could - which turned out to be as far as Tongwynlais as people, cars and slow cyclists then conspired to impede my progress.

C • nasty crash 2

Sunday Jul 5, 2015 #

2 PM

Run - Trail 1:31:58 15.0 km (6:08 / km) +555m 5:10 / km
shoes: La Sportiva Crosslite (4)

A thunderstorm at lunchtime postponed my run a bit and had to give myself a good taking to to get my lazy butt out of the door. Very glad that I did as I felt wonderful once moving, wasn't trying hard but was finding running easy - that doesn't happen very often. Only downside was my new shoes were rubbing both of my heals (they were grand on their first run yesterday!). HRM also didn't want to work - maybe time for a new battery?

C • Thunderstorm 2

Saturday Jul 4, 2015 #

Event: JWOC Tour - Sørlandsgaloppen 2015

Note

Been busy catching up with maps:
Tullochroisk WRE and middle selection race
Dunalastair long selection race
Harvester Leg 3 (long night)
Slieve Croob IOC Long
Hillsborough Forest IOC Relays (part 1)
Hillsborough Forest IOC Relays (part 2)
Lagan Valley Island Sprint Relay (part 1)
Lagan Valley Island Sprint Relay (part 1)
Bradenham BOC Middle
Airds Park SOC Long
Inverawe SOC Relay

C • I don't suppose 6

10 AM

Run - Terrain 2:31:37 20.96 km (7:14 / km) +763m 6:07 / km
ahr:91 max:162 shoes: La Sportiva Crosslite (4)

Explore from Dan-yr-Ogof up Cribarth and then west across the limestone plateau with Chris and Katies (plus Pepper and Rusty). Headed out in short shorts and a vest to take advantage of the promised sunshine; it rained and was misty for the first hour or so. Nevertheless, a great area for a terrain run and some brilliant O terrain - looking forward to seeing it mapped. Felt a bit cack on the first hill but was happy thereafter, much fun indeed.

Friday Jul 3, 2015 #

3 PM

Mapping 30:00 [1] 5.22 km (5:45 / km) +149m 5:02 / km

Just a bit of mapping for me today (2.5 hours) on the Garth, mad humid and nicely warm. Sort of felt that I should have run as well but long run planned for tomorrow and haven't had a proper rest day for a while. Mapping went well enough, took a bit to get into it but was then grand. Run out of base map coverage now though so the last bit is going to be a bit harder.

Thursday Jul 2, 2015 #

7 AM

Bike - Road 27:34 [3] 13.14 km (2:06 / km) +49m 2:04 / km

IW. Not a great sleep, very muggy, but smashed my PB on the way in this morning, okay so I was on the road bike but I must have had some frustration to get rid of or something!

5 PM

Bike - Road 1:54:24 46.04 km (2:29 / km) +644m 2:19 / km

HFW via a trip around random roads in the Vale with Mark P. Damp afternoon turned sunny just in time, though the roads were still a bit dodgy under trees. Quite hard work some of this, Mark is much stronger on hills than I am so had to work quite hard at time just to stay in touch. All going well until the final decent from the Garth when Mark quite spectacularly hit a hole and had a double blow out - nicely held skid proceeded.

Wednesday Jul 1, 2015 #

7 AM

Bike - Road 31:21 13.03 km (2:24 / km) +39m 2:22 / km
ahr:119 max:150

IW. Cloudy with the odd (very big) drop of rain. Nice for cycling.

5 PM

Bike - Road 33:13 13.05 km (2:33 / km) +70m 2:29 / km
ahr:118 max:153

HFW. Still cloudy and still the odd drop of rain, plenty muggy but not the mega day that everyone else seems to have got. Plenty of stuff in the way on the trip, including kids, grannies, dogs, birds, runners and a street party in Ton. Slow going.

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