Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Jan 31, 2016:

activity	#	time	miles		km		+m
Bike - Road	24	13:00:36	194.21	(4:01)	312.55	(2:30)	1239
Run - Trail	11	12:26:41	71.11	(10:30)	114.44	(6:31)	3277
Run - Terrain	3	6:47:57	21.53	(18:57)	34.64	(11:47)	1910
Run - Orienteering	6	4:33:46	23.27	(11:46)	37.45	(7:19)	869
Bike - Mountain	1	1:30:27	17.19	(5:16)	27.67	(3:16)	523
Run - Road	1	33:43	3.77	(8:56)	6.07	(5:33)	85
Walk	1	20:00	1.55	(12:52)	2.5	(8:00)	100
Total	46	39:13:10	332.64	(7:04)	535.33	(4:24)	8003
[1-5]	46	38:35:02

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Sunday Jan 31, 2016 #

11 AM

Run - Trail 33:48 3.29 km (10:16 / km) +130m 8:35 / km
ahr:106 max:136 shoes: La Sportiva Crosslite (4)

Out with Ben to collect the last few controls. Body completely knackered, but did feel a bit better once warmed up.

1 PM

Run - Trail 1:25:01 11.85 km (7:11 / km) +423m 6:05 / km
ahr:128 max:146 shoes: La Sportiva Crosslite (4)

Run with Chris exploring a potential new MDC run. Most of it was very nice so with a few tweaks it will be a goer. Still feeling well tired and glad it wasn't any longer. Windy.

Saturday Jan 30, 2016 #

Event: Coed y Gedrys Winter Series 3 & Coaching

Event: Western Night League Coed yr Gedrys

8 AM

Run - Terrain 1:39:33 5.34 km (18:37 / km) +269m 14:53 / km
ahr:104 max:157 shoes: La Sportiva Crosslite (4)

Hanging, checking and collecting controls. Did quite a lot more than this but it was all very slow and lots of stopping. A long, long day, out at 8.30pm hanging, then was on the start until 1, a quick break for tea before the night, finished at 8:30pm. Not much exercise but completely exhausted.

Friday Jan 29, 2016 #

1 PM

Walk 20:00 [1] 2.5 km (8:00 / km) +100m 6:40 / km
shoes: La Sportiva Crosslite (4)

Hanging controls for tomorrow's event (90 minutes). Quicker than I was expecting (but the wood is dead small). Found a significant missing pit that I've now had to hand draw on all the maps...

Thursday Jan 28, 2016 #

7 AM

Bike - Road 32:19 [2] 13.05 km (2:29 / km) +38m 2:26 / km

IW. Wasn't expecting it, but a bit of frost about. Took it nice and easy and was very glad that I remembered my gloves this morning.

5 PM

Bike - Road 30:05 [3] 12.84 km (2:21 / km) +55m 2:18 / km

HFW. Moving on a bit at times, not feeling to bad. Still pretty cold.

Wednesday Jan 27, 2016 #

7 AM

Bike - Road 30:35 [2] 12.96 km (2:22 / km) +42m 2:19 / km

IW. Caught a break in the rain when leaving, but it didn't last long. Lakes all over the trail and tide lines to prove that overnight the Taff had been over the path at Blackweir and Radyr. Forgot to wear gloves but still not cold.

5 PM

Bike - Road 33:05 [2] 12.88 km (2:34 / km) +77m 2:30 / km

HFW. Puddles galore but no rain this evening. Hands happy enough without gloves but legs not happy with the headwind.

Tuesday Jan 26, 2016 #

6 PM

Run - Trail 1:07:36 12.13 km (5:34 / km) +253m 5:03 / km
ahr:139 max:173 shoes: Adidas Kanadia TR4

MDC run from Llangynidr. A bit of a damp breeze about so we ran a long the canal fora bit instead. Despite the weather it wasn't actually cold, so wasn't all that well wrapped up. Great to make the effort and get out and I really enjoyed it, even feeling sort of fit on occasions. Food also very good.

C • No Tor-yFoel? 6

Monday Jan 25, 2016 #

7 AM

Bike - Road 31:45 [2] 12.96 km (2:27 / km) +41m 2:25 / km

IW. No rain, but wet all the same. Cracking sun rise. Got passed by a bloke who caught we when I joined a road, he was going downhill so caught me quick enough but then just went by slowly. Then had to sit behind him on the narrow bit as he doodled along, got past when it got wider and he drafted me until it got into the park and then shot off like he was making a break to win a stage of le tour. Can't be arsed with those sort of antics in the morning (plus he had gears!).

5 PM

Bike - Road 31:57 [3] 12.86 km (2:29 / km) +70m 2:25 / km

HFW. Loads of other cyclists around. Thankfully none of then thinking I wanted a race. Legs more tired than I was expecting. Nice run through town cancelled by a head wind.

Sunday Jan 24, 2016 #

10 AM

Bike - Mountain race (Orienteering) 1:30:27 27.67 km (3:16 / km) +523m 2:59 / km
ahr:146 max:159

BMBO 2 hour Score, Forest of Dean.
Second MtbO event in a year! Slow and rusty at the start, didn't notice a short cut up the hill (maybe lost 30 seconds?) and then overshot the control (1.5mins and 300m). Then got in a good flow and was going well, only hesitating when the tapes were missing on two controls (#8 and #19) so had to look around a bit. pleased with the route and was clean right until the end, when I lost 4 minutes and did an extra 900m by going back to the previously visited #6.

Unsual complaint about the quality of the map (OS 25k), not helped by having a photocopied late entry one. At least this had the main tracks marked so it was reasonably easy to work out where the good riding was. Will still complain about the lack of flags at control sites though. No complaints about the tea and pasta bake included in the entry price - very nice.

C • Route choice 1

Saturday Jan 23, 2016 #

Event: Western Night League

12 PM

Run - Orienteering 29:28 2.46 km (11:59 / km) +102m 9:56 / km
ahr:114 max:140 shoes: VJ Supra 14

Hanging controls. Stiff and slow but much better than yesterday.

2 PM

Run - Orienteering 36:11 4.68 km (7:44 / km) +150m 6:40 / km
ahr:138 max:156 shoes: VJ Supra 14

Slope course that Mark Two had planned for some BOK juniors. Not pushing at all and enjoyed it. Running a bit better once warmed up as well.

3 PM

Run - Orienteering 31:15 3.78 km (8:16 / km) +115m 7:11 / km
ahr:130 max:149 shoes: VJ Supra 14

Collecting controls. Collected #2 and then remembered that i wasn't supposed to, so had to turn around and put it back. Was then expecting to catch Chloe but didn't, so turned around to see if I'd passed her somewhere.

5 PM

Run - Trail warm up/down 15:07 2.1 km (7:12 / km) +21m 6:51 / km
ahr:135 max:158 shoes: VJ Supra 14

Stiff again, so needed this. Much better once warmed up.

Run - Orienteering race 59:40 8.06 km (7:24 / km) +256m 6:23 / km
ahr:156 max:171 shoes: VJ Supra 14

Blakeney Hill, Westyern Night League, 60min Score.
Timed it well, navigated well (apart from #11) and ran well, but made a real rubbish route selection. Got 26 of the 30 controls but should have been able to get 28 with a better route. Really enjoyed it, controls still impossible to see without reflectors but I appeared to have a bit more luck this week.

Friday Jan 22, 2016 #

12 PM

Run - Terrain 1:52:46 11.1 km (10:10 / km) +435m 8:30 / km
ahr:119 max:191 shoes: Jalas 2010

An explore around Margam Forest with Mark two, Clare and Mark P. Surprisingly nice, spent most of the run in runnable forest with no brashings. Not exactly crammed with features but enough for control sites. Body wasn't as positive, felt completely drained from the road running on Wednesday. So hard to know what to wear, no chance of frost bite today.

Thursday Jan 21, 2016 #

7 AM

Bike - Road 34:01 [2] 13.09 km (2:36 / km) +39m 2:34 / km

IW. Cold but not icy, in fact it was a lot less icy than it was yesterday evening. Legs tired after an hour of tarmac battering.

5 PM

Bike - Road 31:45 12.88 km (2:28 / km) +65m 2:24 / km

HFW. All lights red. Rain didn't turn up. Tail wind. Legs not as sore as feared. Not a bad week at all. Left big toe still lacking feeling from the cold on Saturday.

Wednesday Jan 20, 2016 #

Event: Street Event 4

7 PM

Run - Orienteering 59:29 13.06 km (4:33 / km) +65m 4:27 / km
ahr:157 max:210 shoes: Asics Gel GT 1120 07

SWOC Street O in Whitchurch, 60 minute score. Got there late so no time for a warm up. Crispy night but not slippery, so lovely to be out. Made a hash of the route, route choice and finding controls at the start and then ran out of time towards the end, so ended up covering quite a distance for little reward. Fun to be out though my legs are not going to thank me tomorrow.

No cycling today as seriously frosty this morning. Have to get back on the bike tomorrow though as the driving commute is so painful,

8 PM

Run - Trail 7:56 1.33 km (5:57 / km) +4m 5:52 / km
ahr:117 max:128 shoes: Asics Gel GT 1120 07

Easy warm down with Ben, mark P and Ake. Legs are very sore already.

Tuesday Jan 19, 2016 #

6 PM

Run - Trail 1:31:59 14.69 km (6:16 / km) +311m 5:40 / km
ahr:131 max:184 shoes: La Sportiva Crosslite (4)

A somewhat longer than expected MDC run from Alan's in Whitchurch, though could have been from home as we just about passed it on the way around! Opted not to cycle this morning as frosty overnight, so was good to get the longer distance in. First time even that girls have outnumbered boys on an MDC run?

C • Nice route 4

Monday Jan 18, 2016 #

7 AM

Bike - Road 34:43 [2] 13.22 km (2:38 / km) +49m 2:35 / km

IW. At least the wind and rain meant it wasn't icy...

5 PM

Bike - Road 36:44 14.17 km (2:36 / km) +69m 2:32 / km

HFW via P2C. Pushed on in a few places until my rear cog started slipping. Guess I'm going to have to get it changed.

Sunday Jan 17, 2016 #

11 AM

Run - Orienteering 57:43 5.41 km (10:40 / km) +181m 9:08 / km
ahr:111 max:135 shoes: Adidas Kanadia TR4

Very easy trot around Gwaelod-y-Garth to check control sites and the map. Certainly takes some adjustment to get used to 4k in the woods. Have made the symbols a bit bigger as there was so much space around them it make the distances look bigger than they actually are. Should be a really fun wee event. Legs were tired but also wiling to run.

Saturday Jan 16, 2016 #

Event: NGOC League 1

10 AM

Run - Terrain 3:15:38 18.2 km (10:45 / km) +1206m 8:04 / km
ahr:134 max:159 shoes: VJ Falcons 11

Snow run with a few MDC boys from Storey Arms, up Pen-y-fan (again) and then a lop of Neuadd Valley. Serious trail breaking needed when off piste across to Y Gyrn. Hundreds and hundreds climbing Pen-y-fan so happy to get past that (great fun on the descent) on onto the hills beyond. Wet climb out of Neuadd Valley and the wind and clag made an appearance back along the ridge, but well enough trodden here to make a nice track for running through the snow. Another fun off piste descent back down to the toilet car park. Much busier than when we headed out - 4km of cars queuing to get past Storey Arms!

Friday Jan 15, 2016 #

10 AM

Run - Trail 55:04 7.35 km (7:30 / km) +487m 5:38 / km
ahr:147 max:166 shoes: VJ Falcons 11

Up and down Pen-y-fan, should have left it a bit later as the conditions were pretty uninspiring, lots of nice fresh snow but also thick cloud and wind so couldn't see more than about 30m once past the forestry. Enjoyable to be out before the masses though, will just have to head back tomorrow for a longer explore.

Thursday Jan 14, 2016 #

7 AM

Bike - Road 34:26 [1] 12.91 km (2:40 / km) +29m 2:38 / km

IW. Wasn't expecting more ice than yesterday but to be sure there was. Took it dead easy all the way. The type of morning when cycling on the roads was more enjoyable than on the cycle paths. Managed to stay on my wheels.

5 PM

Bike - Road 31:40 12.86 km (2:28 / km) +71m 2:24 / km

HFW. Cold enough to put the legging back on, but dry and not quite cold enough yet for ice, so was able to move along nicely enough when not fighting the very cold northerly wind. Looking forward to a snow run tomorrow.

Wednesday Jan 13, 2016 #

7 AM

Bike - Road 33:13 [2] 13.05 km (2:33 / km) +39m 2:31 / km

IW. Wimped out and worn legging, worth it though as it was a bit frosty and icy about - just managed to stay upright on the last bend in the park.
Here's a puzzle: today is my initial date. Go figure it out.

C • Initial Date 7

5 PM

Bike - Road 32:08 [2] 12.93 km (2:29 / km) +69m 2:25 / km

HFW. This was not nice, thought I'd got lucky and found a gap in the showers but the second half was pure miserable, a mixture of freezing rain and sleet served up in a head wind. No seconds thank you very much. Back to shorts though.

Tuesday Jan 12, 2016 #

7 AM

Bike - Road 32:38 [2] 13.19 km (2:28 / km) +42m 2:26 / km

IW. Cold enough for a thermal but still in shorts. Dry again!

5 PM

Bike - Road 31:12 [3] 12.86 km (2:26 / km) +58m 2:22 / km

HFW. In a rush to get home, and when you're in rush you do of course get a puncture. Baaah. At least it wasn't raining - there was a strong and cold headwind though.

6 PM

Run - Trail 1:05:25 11.53 km (5:40 / km) +235m 5:09 / km
ahr:136 max:163 shoes: La Sportiva Crosslite (4)

MDC run from St Brides. Found this hard work with a body that hasn't 100% recovered, also because it was dead windy and pretty cold (but again, not raining!). Nice to do the traditional loop in the opposite direction and to add a few new bits to it. Ate too much after.

Monday Jan 11, 2016 #

7 AM

Bike - Road 33:41 [2] 12.92 km (2:36 / km) +39m 2:34 / km

IW. Expecting it to be cold, but it wasn't. Colder than in had been - wore a thermal for only the second day this winter but was still grand in shorts. Hiked the saddle up a bit more yesterday which makes it feel like a high riding position, will try for a few days to see if it would be better going down a bit. Not raining but plenty of gunk coming out of me. Nice to be exercising.

5 PM

Bike - Road 32:57 [2] 13.21 km (2:30 / km) +58m 2:26 / km

HFW. Lots of slow bits and stopping, but speedy in a few bits. Standard thing of catching a bloke quickly who then sat on my tail and overtook when I stopped for lights. Still no rain.

Sunday Jan 10, 2016 #

Event: BOK & ASO Orienteering

Note
(sick)

Just about right today. Will be grand tomorrow.

Saturday Jan 9, 2016 #

Event: BOK Western Night League

Note
(sick)

Much improved today, not much more than an annoying dry cough.

Friday Jan 8, 2016 #

Note
(sick)

Spent a fair bit of the day sleeping and nearly all of it curled up on the sofa. Through the worst already though.

Thursday Jan 7, 2016 #

Note
(sick)

So ends my good spell of training. Now to spend a few days on the sofa and put back on the weight that I lost over Christmas.

Wednesday Jan 6, 2016 #

7 AM

Bike - Road 31:59 [2] 13.04 km (2:27 / km) +41m 2:25 / km

IW. Quite a nice morning.

6 PM

Bike - Road 35:26 [1] 12.81 km (2:46 / km) +58m 2:42 / km

Home from massage, where I also had acupuncture in my quads. Looking forward to see if it makes any difference. Not a good trip home, not only am I getting a cold but my mudguard fell off again and I whacked my ankle of a peddle.

Tuesday Jan 5, 2016 #

7 AM

Bike - Road 32:22 [2] 13.09 km (2:28 / km) +45m 2:26 / km

IW. Missed the rain but still as wet as usual. Quick at times but not moving as well as yesterday.

5 PM

Bike - Road 29:53 [3] 12.86 km (2:19 / km) +56m 2:16 / km

HFW. Not nice this evening, not raining as hard as yesterday but much colder, very glad that I remembered the full length gloves today.

6 PM

Run - Trail 1:26:54 12.5 km (6:57 / km) +435m 5:55 / km
ahr:135 max:177 shoes: La Sportiva Crosslite (4)

MDC run from HQ. Bit longer than planned but a nice enough route, if a few too many styles. Miraculously the rain stopped and it was actually quite a nice evening. Pretty slow pace for most of it, found it very comfortable, just pushing harder up the Garth. Lovely evening after.

Monday Jan 4, 2016 #

7 AM

Bike - Road 30:11 [3] 13.06 km (2:19 / km) +39m 2:17 / km

IW. Lucky with the weather for once; pouring just before I left and pouring shortly after I arrived. Still got plenty wet from the copious quantities of standing water. Feeling really good on the bike this morning, maybe that's what a couple of weeks off the bike does for the legs?

5 PM

Bike - Road 31:51 [2] 12.88 km (2:28 / km) +50m 2:26 / km

HFW. The first 10 minutes was the wettest rain that I have ever cycled in! Could hardly see where I was going when I was at speed. Dried a bit thereafter but still madly wet everywhere. Bumped into an ex-colleague so chatted all the way back and was hence pretty slow. Thankfully it was still well mild so I didn't get cold. Some sun please.

Sunday Jan 3, 2016 #

11 AM

Run - Trail 1:55:20 16.55 km (6:58 / km) +629m 5:51 / km
ahr:137 max:161 shoes: La Sportiva Crosslite (4)

Loop around Gethin woods with Ben, Ake and MarkP. Miserable morning but wasn't actually all that bad while out, apart from underfoot, which was spectacularly wet. Nice easy pace and for the most part, a nice route. Quads quite happy.

Saturday Jan 2, 2016 #

4 PM

Run - Road 33:43 6.07 km (5:33 / km) +85m 5:11 / km
ahr:136 max:216 shoes: Asics GT 2000

Couldn't make it to the second day of the year and not run, so dragged my very tired body out the door just before dark. Very tired because I had to get up at 3:45 to take the parents to the airport, then driving back down south afterwards. That wouldn't have been so much of a problem had I had a decent half night of sleep, but my body wouldn't rest and I only got about 30minutes of kip. Hence the slow pace and high heart rate.

Friday Jan 1, 2016 #

12 PM

Run - Trail 2:02:31 21.1 km (5:48 / km) +349m 5:22 / km
ahr:131 max:213 shoes: La Sportiva Crosslite (4)

Another nearly-long run-but-not-quite and on my own again as Greggle still needing sleep (that's what he was claiming). Went exploring a new direction out around the Leeds Country Way, some nice bits and some bits not so, some nice running and some very muddy. Pretty nippy out, ice in places and the wind was cold. Quad a bit better today.

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