Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Aug 31, 2017:

activity	#	time	miles		km		+m
Run - Trail	21	25:48:25	121.72	(12:43)	195.88	(7:54)	8049
Bike - Road	20	15:50:34	254.54	(3:44)	409.64	(2:19)	2280
Run - Orienteering	8	8:39:54	45.19	(11:30)	72.73	(7:09)	2356
Walk	4	6:10:38	21.39	(17:20)	34.42	(10:46)	2205
Climbing	2	1:30:00
Run - Intervals	1	1:05:32	5.01	(13:05)	8.06	(8:08)	475
Canoeing	1	56:44	2.59	(21:53)	4.17	(13:36)	10
Run - Road	2	55:17	5.7	(9:42)	9.18	(6:01)	166
Total	58	60:57:04	456.15		734.09		15541

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Thursday Aug 31, 2017 #

7 AM

Bike - Road 33:21 [1] 12.94 km (2:35 / km) +31m 2:33 / km

IW. Surprisingly cold, summer seems to have run away.

5 PM

Bike - Road 33:32 [1] 12.9 km (2:36 / km) +47m 2:33 / km

HFW. Still teetering on the edge of getting a cold but still fighting it. Not enough energy to join the boys with some O training.

Wednesday Aug 30, 2017 #

7 AM

Bike - Road 35:15 [1] 12.98 km (2:43 / km) +30m 2:41 / km

IW. Need more sleep and a rest - a holiday would be nice!

5 PM

Bike - Road 32:00 [1] 12.87 km (2:29 / km) +48m 2:26 / km

HFW. Still feeling a bit flat and tired, so taking it very easy. Followed a group of 3 roadies who were moving slowly but I didn't want to use the effort required to pass them.

7 PM

Climbing 45:00 [1]

Not as bad as I feared. Could do a few decent routes but had not endurance and the arms were barely holding up after 30 minutes or so. Fun session with Ben, Mark and Suzy.

Tuesday Aug 29, 2017 #

7 AM

Bike - Road 32:45 [2] 12.95 km (2:32 / km) +30m 2:30 / km

IW. Damp but not wet. Feeling energy-less so had to take it very easy. Nothing much changed in the past fortnight beyond a few holes being filled in on Miskin Street.

5 PM

Bike - Road 31:40 [2] 12.8 km (2:28 / km) +54m 2:25 / km

HFW. Unexpectedly busy, saw 96 cyclists. Maybe I saw more as I was still moving very slowly.

6 PM

Run - Trail 1:06:46 10.32 km (6:28 / km) +319m 5:36 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run around the Blorenge. Body was really not up for this and I spent most of the time ambling along towards the rear. Certainly turned from the past week but also feeling a bit run-down so not wanting to push myself at all. Surprisingly cold in the wind and not regretting running in a jacket. Only 9 out tonight, hopefully bigger numbers when the holiday season is over.

Monday Aug 28, 2017 #

11 AM

Run - Trail 2:40:41 [2] 18.96 km (8:28 / km) +804m 6:59 / km
shoes: Salomon Fellraiser 2017 (blue)

MMM training with Nicky from Pendine along the coast to Tenby, part I. Not as nice as the coast further west and the sun never broke through the clouds, but a nice enough route and time passed quickly. Stopped in Saundersfoot for a snack before an extended stop in Tenby for a dip, to look around and have some tea and beans on toast!

4 PM

Run - Trail 2:38:35 [2] 18.15 km (8:44 / km) +491m 7:42 / km
shoes: Salomon Fellraiser 2017 (blue)

MMM training part II, from Tenby back to Pendine. Tide was out so could avoid quite a few bits of the cliff path and trot along the beach. Nicky didn't realise how far we'd been and had a serious low point when she found out there was still nearly two hours to go to get back! A quick stop for an excellent pizza in Amroth sorted everything out. Enjoyable day and run, but pretty tired after.

Sunday Aug 27, 2017 #

1 PM

Run - Road 23:57 [2] 4.3 km (5:35 / km) +49m 5:17 / km
shoes: Salomon Fellraiser 2017 (blue)

Short and hot run around Cavtat with Robrunner as we made it out of Montenegro with time to spare (word of advice, if driving to Montenegro from Croatia use the small coastal border crossing). Even enough time for a dip. Body tired.

Saturday Aug 26, 2017 #

9 AM

Run - Trail warm up/down 11:22 [2] 1.4 km (8:06 / km) +83m 6:15 / km
shoes: VJ Falcons 14

Somewhat surprised to get to the car park and being able to see two assembly area and two finishes...

Although we had heard that there was a disagreement within Montenegrin orienteering and had seen controls out for a Sprint around the town on Day 1, we hadn't realised the scale of it. The 'other' event was a similar size, also being 4 days and about the same number of competitors. Most runners at the other race were from the Balkans whereas we were more mixed.

Anyway, today was were things clashed a bit. The others had to walk through out finish and past out start to get to theirs. Not only that, but they had their own controls, sometimes on the same features, in the same forest...

Run - Orienteering race 1:18:57 [4] 11.53 km (6:51 / km) +209m 6:17 / km
shoes: VJ Falcons 14

Durmirtor Challenge Day 3, M21E.
The long day, although not that long. Although it did feel like it after yesterday evening's run. Also the most scared I've been orienteering as were taken though an active area of tree felling... Got there to hear a massive 40m tree falling, but there were too many teams with chainsaws to know what was going to come down next! Turned and took as wide a birth as possible to get around it.

otherwise quite uneventful, very much plodding by the end, and although I saw loads of competitors from the other event, i didn't come across any of their controls. End of the event for Rob and i as we're not willing to risk missing our flight if we get stuck at the border for too long tomorrow.

Enjoyable event, but made special by the location and the amazing weather. I have a feeling I will be back here sometime.

Friday Aug 25, 2017 #

9 AM

Run - Trail 22:00 [2] 3.22 km (6:50 / km) +61m 6:15 / km
shoes: VJ Falcons 14

Warm up with Rob, to the start, back again and to the start again. Another lovely hot and sunny morning.

10 AM

Run - Orienteering race 41:20 [4] 6.58 km (6:17 / km) +61m 6:00 / km
shoes: VJ Falcons 14

Durmintor Challenge Day 2, M21E.
Much more tuned into this today and ran and navigated much better. Actually felt like I was racing for the first time this holiday! Didn't prevent time lose though ad I lost 3 minutes between #1 and #3 as vegetation was hiding the features. Also lost 1:30 on #13 where the line obscured the tags of a depression and I read it as a hill. Frustrating.

1 PM

Walk 3:09:14 [2] 12.38 km (15:17 / km) +904m 11:12 / km
shoes: Salomon Fellraiser 2017 (blue)

Afternoon excursion to the mountains with Rob. Considered the highest one but changed our minds when confronted with the final 500m climb. Nevertheless a stunningly beautiful trot through high mountain passes (jogged where we could be there was more walking). Pooped after.

Thursday Aug 24, 2017 #

Event: 4 days DURMITOR ORIENTEERING CHALLENGE 2017

11 AM

Run - Trail warm up/down 7:12 [2] 0.83 km (8:38 / km) +16m 7:53 / km
shoes: VJ Falcons 14

Didn't have as long to warm up as planned, but got things moving. Forest looks interesting with lots of depressions and small paths.

12 PM

Run - Orienteering race 47:27 [4] 5.76 km (8:14 / km) +83m 7:41 / km
shoes: VJ Falcons 14

Dermitor Challenge Day 1, M21E, Middle.
Could have done with doing the model event yesterday, moving slowly but still lost quite a bit of time at #1 and #3. Settled into it after that but was very slow. Just about able to cope with the 1600m altitude now. Miles behind but enjoyed myself.

Wednesday Aug 23, 2017 #

11 AM

Run - Trail 3:50:19 [2] 14.17 km (16:15 / km) +1143m 11:35 / km
shoes: Salomon Fellraiser 2017 (blue)

Long walk/jog up Bear Mtn behind the Black Lake in Durmintor National Park with Robrunner. Had to pay the park entry fee today! Nice oath up through the forest before a steep climb up the hill. Views were unbelievable in the sun and be skies. First hill followed by a high level ridge with a few scrambling bits before dropping into the valley on the opposite side. Lovely long descent though high pastures and down through the woods to finish with a dip in the lake. Quality.

Tuesday Aug 22, 2017 #

6 PM

Run - Trail 1:00:09 [3] 10.68 km (5:38 / km) +212m 5:07 / km
shoes: Salomon Fellraiser 2017 (blue)

Long but very scenic and enjoyable drive from Virpazar to Zabljak via a stop at Ostrog monestry. Stunning gorge and mountain scenery along the way. Arrived with just enough time to get out for a run. No map so headed in the direction of the Black Lake, which is actually aqua marine blue and very pretty. Unintentionally bypassed the ticket office, which was lucky as I wouldn't have known where else to run! Unfortunately Rob didn't join as he was a bit off color from the journey.

Monday Aug 21, 2017 #

7 AM

Run - Trail 1:57:25 [2] 12.97 km (9:03 / km) +849m 6:49 / km
shoes: Salomon Fellraiser 2017 (blue)

Really enjoyable pre-breakfast run up the zigzags out of Kotor. Another amazing bit of forgotten engineering, counted 63, which climbed the hill at a steady and easy rate. Continued for another km or so at the top into the gorge, not enough time to explore further - climbed about 800m but would still have had another 500m or so to go to reach the top. Great views and a lovely morning. Good start to the day.

6 PM

Canoeing 56:44 [1] 4.17 km (13:36 / km) +10m 13:26 / km

Evening paddle along the river and out to the lake in Virpazar. Not the most coordinated but a lovely way to see the place. Saw a snake getting out of the river. Back before dark which was surprisingly cool after another hot day.

Sunday Aug 20, 2017 #

1 PM

Run - Trail 1:10:26 [3] 7.81 km (9:01 / km) +460m 6:58 / km
shoes: Salomon Fellraiser 2017 (blue)

Explore of the wooded trails in the mountains of the National Park above Kotor. Much cooler and the 1600m odd altitude wasn't a problem after last week. Nice easy pace down hill for the first bit and then a long steady climb back up. What wasn't nice was a fall on a stony track in which I wacked my left knee. Sore. Had been hoping to find a few caves but the paths weren't clearly marked so missed them. Did find an amazing trail as well engineered as a railway and lined with cut stones. Very enjoyable.

Saturday Aug 19, 2017 #

9 AM

Walk 37:17 [1] 3.06 km (12:10 / km) +400m 7:22 / km

Had planned an evening run in Kotor but the border into Montenegro took four hours so it was dark by the time we got to the accommodation. Instead can only count the walk up the hill overlooking Dubrovnik in the morning. Plenty hot, even first thing and the hill was a decent hight.

Friday Aug 18, 2017 #

6 PM

Run - Road 31:20 [2] 4.88 km (6:25 / km) +117m 5:44 / km
shoes: Salomon Fellraiser 2017 (blue)

Hoping for a trail run but ran out of time as it got dark much earlier than I was expecting (from the hostel which was nowhere near Dubrovnik but still cost 31 Euro in a 19 bed dorm!). Tried to find a way off road but was defeated by the lack of options and daylight. Body also wrecked from the 3 am start.

Thursday Aug 17, 2017 #

10 AM

Walk 1:30:00 [1] 11.71 km (7:41 / km) +421m 6:31 / km

Walk with Mum, Dad and Anne H around the south of Quillan. Started out cloudy but soon cleared to a lovely day. Not been around here before and there are loads of lovely trails.

Wednesday Aug 16, 2017 #

10 AM

Run - Trail 56:01 [2] 8.37 km (6:41 / km) +260m 5:47 / km
shoes: Salomon Fellraiser 2017 (blue)

Nice and easy loop with Aislinn from their place. Cloudy, so not too hot. Good chat - thanks to Nanny Maria for babysitting.

Tuesday Aug 15, 2017 #

10 AM

Run - Trail warm up/down 16:29 [2] 2.27 km (7:16 / km) +525m 3:22 / km
shoes: VJ Falcons 14

Explored a bit around the top of the ski slope as had plenty of ti,e with the 25 minute call up. Would have been miserable had the weather been pish, but it was lovely in the sun.

11 AM

Run - Orienteering race 44:13 [4] 7.11 km (6:13 / km) +181m 5:31 / km
shoes: VJ Falcons 14

O-Cerdanya Day 5, M21L, 5.8km, 200m.
Course notable for the massive amount of descent, got a chair lift to the start meaning that we started at nearly 2000m and finished at about 1600m. Most of that descent wasn't actually very enjoyable, being steep and on grass covered in small loose stones. It did make running at altitude less of an issue though. Mostly clean and the last part of the course through mature alpine woods was nice. Nice finish to the event.

3 PM

Bike - Road 2:00:16 [2] 71.68 km (1:41 / km) +123m 1:40 / km

Back to Esperaza from the Font-Romeu plateau. Did this a fez years ago on my mothers old bike and it was hard work, on a road bike it was easy - how can over 70km of downhill not be? Actually the weather tried its best with a strong headwind all the way and an epic thunderstorm right at the end - very glad for the helmet with hailstones the size of marbles.

Monday Aug 14, 2017 #

10 AM

Run - Trail warm up/down 5:17 [1] 0.71 km (7:29 / km) +4m 7:17 / km
shoes: VJ Falcons 14

Short warm up as wanting to save energy for the race.

11 AM

Run - Orienteering race 1:44:52 [4] 14.52 km (7:13 / km) +600m 5:59 / km
shoes: VJ Falcons 14

O-Cerdanya Day 4, M21L 12.0km, 450m, 21 controls.
Plan to keep it slow and clean failed at #1 where I went the wrong side of a bush and then couldn't either find or get to it. Not bad thereafter, a lot less luck needed than yesterday with only a few trees in a forest to look for. Hot day and a late start, so was flagging a bit by the end. Good classic course.

Sunday Aug 13, 2017 #

10 AM

Run - Trail warm up/down 21:08 [2] 2.66 km (7:56 / km) +51m 7:15 / km
shoes: VJ Falcons 14

Slightly longer warm up as had to go back to the car to sun cream up.

11 AM

Run - Orienteering race 49:39 [4] 6.89 km (7:13 / km) +270m 6:02 / km
shoes: VJ Falcons 14

O-Cerdanya Day 3, M21, 5.6km, 215m, 19 controls.
Success today, in that I found all of the controls... Didn't find many of them cleanly though, but such was the nature of the terrain - looking for fallen trees/tree stumps in broom or a dead tree in a forest is also going to be interesting. Lost loads of time in little bits, but the sun was shining and the altitude was less of an issue.

3 PM

Bike - Road 1:24:35 [2] 40.01 km (2:07 / km) +410m 2:01 / km

Couldn't cycle from the event as it was miles up a rough track, so got dropped at the road and headed back up to the pass and back via La Molina. Climb was lovely and gradual and with very little traffic. Descent was partly bumpy, which I took easy as forgot a helmet today. Hot once back down on the plain (which is still 1300m).

Saturday Aug 12, 2017 #

9 AM

Run - Trail warm up/down 13:28 [2] 1.57 km (8:34 / km) +100m 6:30 / km
shoes: VJ Falcons 14

Still and took a while to get moving, but heart recovering a bit better than yesterday after efforts. Glorious blue sky day.

10 AM

Run - Orienteering race 39:57 [5] 6.14 km (6:30 / km) +246m 5:25 / km
shoes: VJ Falcons 14

O Cerdanya Day 2, M 21, 5.4km, 240m, 18 controls.
Felt a world better running today, not exactly fast but ran the hills and didn't get dizzy. Quite a fun course with lots of down, but again the contours felt they were from an '80s map. This caused a problem with #3 and I ended up to low. In my confusion I never saw #4 and went straight to #5... Still, happy to be able to run, not happy that I was still 10 minutes down.

1 PM

Bike - Road 2:29:39 [2] 58.67 km (2:33 / km) +812m 2:23 / km

Feeling much better after O today so took a detour up to a lake on the way home. Much bigger hill than I was expecting, but very nice up at the lake - despite the hoards who had taken the bus up. Stopped at the river on the way down and found the SYO/FVO crowd having a dip. Got lost in Font Romeu on the way back and ended up walking along a mountain bike track with my road bike.

6 PM

Walk 54:07 [1] 7.26 km (7:27 / km) +480m 5:36 / km

Nobody in the campsite when I got back, so after eating, washing and having a sleep I decided to go for a walk. Only one option avoiding roads but that meant over a hour steeply uphill in hot sun. Lovely church on top. Out nearly 2 hours.

Friday Aug 11, 2017 #

Event: 5 days Cerdanya 2017 (Catalunya)

9 AM

Run - Trail warm up/down 9:24 [3] 1.4 km (6:44 / km) +105m 4:53 / km
shoes: VJ Falcons 14

Warm up, start much closer than expected so had time to go back to use the toilets (only 6 for nearly 2000 runners!). Cold (3 degrees) but sunny spells. Feeling the altitude.

10 AM

Run - Orienteering race 1:53:29 [4] 14.22 km (7:59 / km) +706m 6:24 / km
shoes: VJ Falcons 14

O Cerdanya Day 1, M 21, 11.8km, 540m.
This was long and tough, but most due to the altitude. The hills weren't actually that steep and the ground was quite clean (but lots of dead fall), but couldn't run anything without feeling dizzy. So a long slow trudge, but enjoyable enough (although the contours were a bit iffy). Finished 25 minutes down but in 25th (out of about 60 I think!).

1 PM

Bike - Road 1:00:29 [2] 29.08 km (2:05 / km) +273m 1:59 / km

After a good feed and some cake, headed back to the campsite on the bike. Still pretty cold, started out with a thermal, cycling top and tracksuit jacket, and the first bit was down so took a wile to warm up. Climb up to Font Romeu was much longer than I was expecting. Glad for the following long descent.

Thursday Aug 10, 2017 #

6 PM

Run - Trail 41:10 [3] 7.5 km (5:29 / km) +161m 4:57 / km
shoes: Salomon Fellraiser 2017 (blue)

Exploring around the campsite in the Pyrenees to try and adjust to the altitude a little. Don't think it worked and legs still felt heavy from the weekend. Not even all that warm.

Wednesday Aug 9, 2017 #

7 AM

Bike - Road 31:45 [2] 12.98 km (2:27 / km) +27m 2:25 / km

IW. Only saw about 25 cyclists, less than I'd see in the rain in the winter, everyone must be on holiday (I nearly am!).

5 PM

Bike - Road 32:47 [2] 12.57 km (2:36 / km) +53m 2:33 / km

HFW. Half back with GD44 who was hanging around the changing room when I go there.

Tuesday Aug 8, 2017 #

7 AM

Bike - Road 31:54 [2] 12.98 km (2:27 / km) +38m 2:25 / km

IW. Stuck behind a truck reversing down the lane to the river. He had no intention of letting me past and stopped where there were a load of nettles.

5 PM

Bike - Road 31:58 [2] 12.9 km (2:29 / km) +60m 2:25 / km

HFW. Despite a good sleep last night I felt even more tired this afternoon, glad to get out of the office and on the bike.

6 PM

Run - Trail 1:13:47 13.1 km (5:38 / km) +281m 5:05 / km
shoes: Asics Gel Enduro 3

MDC run from St Brides. Promised rain and storm never turned up and only saw a few drops of rain. Despite not feeling tired my legs were definitely not up for anything energetic so plodded along in the middle of the (very large) group. Excellent food at Martin and Kay's after.

Monday Aug 7, 2017 #

7 AM

Bike - Road 34:36 [2] 12.73 km (2:43 / km) +12m 2:42 / km

IW. Legs felt grand, yesterday doesn't seem to have taken much out of them. Crap sleep night, only maybe 3 hours.

5 PM

Bike - Road 45:00 [2] 17.26 km (2:36 / km) +74m 2:33 / km

HFW via P2C. Proper dark on the way home and didn't have the big light so quite challenging. Feeling wiped from the lack of sleep.

Sunday Aug 6, 2017 #

10 AM

Run - Trail 4:08:08 [2] 32.11 km (7:44 / km) +1523m 6:15 / km
shoes: La Sportiva Crosslite (4)

Brecon Beacons race, although I used it as a training run and supported Nicky rather than racing it as it's too close to next weekends races to be able to recover from. So a nice long and steady run on what what was mostly, a nice day. A nice route and one that would have been great to race. Also nice to tick off the ridge from Torpantau to Tor y Foel as I'd not made it along there yet. Nice day out int he hills.

Saturday Aug 5, 2017 #

4 PM

Run - Trail 1:25:04 17.11 km (4:58 / km) +127m 4:48 / km
shoes: Asics Gel Enduro 3

Trail run from Kenfig to Margam to tick off another little bit of the Coast Path. Loop back across farmland. All very flat so pace was higher than usual, also quite a few bits of tracks and roads. Interesting route rather than nice and probably won't do much of it again.

Friday Aug 4, 2017 #

6 PM

Climbing 45:00 [1]

With Mark at Spot. Nowhere near as bad as I was thinking after weeks off. Legs sore in unusual places after last night - took me a while to make the connection.

Thursday Aug 3, 2017 #

6 PM

Run - Intervals 1:05:32 8.06 km (8:08 / km) +475m 6:17 / km

Short hill session on the Big Dipper in Merthyr Mawr with Richard and Ben. Dead to start with and couldn't keep up with the others. Improved a bit but still struggling. Did match the Strava championship record for the descent of the Big Dipper though - where were Ben?

Wednesday Aug 2, 2017 #

7 AM

Bike - Road 35:22 [2] 12.96 km (2:44 / km) +29m 2:42 / km

Legs don't like me for last night. Wet in the valley, thankfully dry once past the M4. Strong head wind.

5 PM

Bike - Road 32:52 [2] 12.85 km (2:33 / km) +47m 2:31 / km

HFW. Hard work, head wind, uncooperative legs and very heavy rain for the last bit.

Tuesday Aug 1, 2017 #

7 AM

Bike - Road 31:10 [2] 12.9 km (2:25 / km) +26m 2:24 / km

IW. With summer holidays for kids and students it's very quite on the morning cycle these days.

5 PM

Bike - Road 29:38 12.61 km (2:21 / km) +56m 2:18 / km

HFW. Trying a bit at times. Nice and mild evening and plenty of people in the way.

6 PM

Run - Trail 1:13:34 10.56 km (6:58 / km) +474m 5:41 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run around Machen. Clear of undergrowth until the run off the mountain, which was a bit bushy. Legs very tired at the start but improved enough for me to tire them out again. Plenty of food after.

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