Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Jan 31, 2018:

activity	#	time	miles		km		+m
Bike - Road	34	19:37:22	273.82	(4:18)	440.66	(2:40)	1627
Run - Trail	13	16:45:43	92.61	(10:52)	149.05	(6:45)	4183
Climbing	4	2:55:00
Run - Orienteering	3	2:51:14	16.42	(10:26)	26.43	(6:29)	613
Run - Terrain	1	2:46:28	15.35	(10:51)	24.7	(6:44)	742
Run - Road	2	1:35:48	11.35	(8:26)	18.27	(5:15)	348
Bike - Mountain	1	1:30:00	16.61	(5:25)	26.73	(3:22)	591
Walk	2	1:09:48	6.47		10.41		178
Strength exercises	1	45:00
Run - Intervals	1	20:04	1.72	(11:41)	2.77	(7:15)	226
Total	61	50:16:27	434.35		699.02		8508
[1-5]	61	50:06:27

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Wednesday Jan 31, 2018 #

7 AM

Bike - Road 33:54 [2] 13.0 km (2:36 / km) +32m 2:35 / km

IW. Pleasant enough morning, bit of wind but dry and quite bright.

5 PM

Bike - Road 36:41 [2] 12.61 km (2:55 / km) +62m 2:50 / km

HFW. Head wind and legs in a space where they were feeling lazy. less than a third of the number of cyclists that I saw yesterday - wonder where they've all gone? Somewhat cooler than this morning, but got to see the super-duper moon (whatever it's called).

Tuesday Jan 30, 2018 #

7 AM

Bike - Road 34:45 [2] 13.0 km (2:40 / km) +31m 2:39 / km

IW. Cold this morning, quite a frost. Seemed to have a direct impact on the body which just didn't want to warm up and get moving.

5 PM

Bike - Road 33:00 [2] 13.41 km (2:28 / km) +73m 2:24 / km

HFW via a quick stop in TW Co-op. Actually the first time I've stopped there on the way home after two years of commuting.

6 PM

Run - Trail 1:14:55 10.42 km (7:11 / km) +405m 6:01 / km

MDC run from HQ. Two groups tonight and unusually, most people opted for the slower one, so only 5 of us tonight. Properly misty out and plenty muddy, so missed quite a few styles and gates first time. Quads still tight from last week, need to give them a going over.

Monday Jan 29, 2018 #

7 AM

Bike - Road 33:52 [2] 12.98 km (2:37 / km) +30m 2:35 / km

IW. The excitement of starting a new working week...

6 PM

Bike - Road 33:27 [2] 12.86 km (2:36 / km) +55m 2:33 / km

HFW. Bit of a nip to the evening,just to the fingers though.

Sunday Jan 28, 2018 #

10 AM

Run - Trail 3:24:41 [2] 27.81 km (7:22 / km) +897m 6:20 / km
shoes: Salomon Fellraiser 2017 (blue)

Up the Wye Valley to Redbrook on Offa's Dyke Path and back on the Wye Valley Path with John H. Surprisingly mild, was too warm in full length lycra. Easy pace but still tired from Thursday. Nice route and trails in good condition - have been around a surprisingly amount of it for MTBO.

Saturday Jan 27, 2018 #

Walk 5:00 [1]

Still pretty knackered from Thursday - obviously need to do more so it doesn't have such an impact on me. Wee stroll around St Fagans, should have done more, especially some rolling, but didn't.

Friday Jan 26, 2018 #

6 PM

Run - Road 31:57 [3] 6.06 km (5:16 / km) +86m 4:55 / km

Up to Spot along the Taff Trail. Although far from motoring, I wasn't moving as slow as I initially feared either.

7 PM

Climbing 40:00 [1]

Rubbish tonight, last nights session was after giving me tired legs and a groin twinge if I tried to stretch my legs at all. All slipped and gave my right knee a right wack on a hold.

Thursday Jan 25, 2018 #

6 PM

Run - Trail intervals 1:15:53 12.2 km (6:13 / km) +459m 5:14 / km
shoes: Salomon Fellraiser 2017 (blue)

Fartlek session with Mesh, John and Ollie. Was finished by about half way. Fewer and less efforts thereafter. One of the harder sessions that I've done in a while. Good stuff.

Wednesday Jan 24, 2018 #

7 AM

Bike - Road 33:43 [2] 12.92 km (2:37 / km) +28m 2:35 / km

IW. Tyre stayed up. Windy in an unhelpful way. Wet in a less than useful way as well.

5 PM

Bike - Road 36:27 [2] 12.62 km (2:53 / km) +64m 2:49 / km

HFW. Half an hour latter than yesterday and it was completely dark all the way. Also a bit soggy and windy.

Tuesday Jan 23, 2018 #

7 AM

Bike - Road 32:40 [2] 12.96 km (2:31 / km) +23m 2:30 / km

IW. At least it was dry and mild... Punctured thanks to some ned smashing a bottle in the middle of the TT over night, couldn't see it in the morning twilight. Straight down. Still had the mountain bike tubes with me so had to fix it. Rushed it, down again... Was going well until then as well!

5 PM

Bike - Road 31:00 12.9 km (2:24 / km) +48m 2:22 / km

HFW. Second fix not successful either, but at least enough to get me home with only tree pumps. Gearing slightly too high for the head wind.

6 PM

Run - Trail 1:15:00 8.84 km (8:29 / km) +502m 6:37 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run up Pen y Fan. had been talk of cancelling this due to bad weather. To be fair it was quite windy on top, but (until it started to rain at least), it was really mild. Another mostly young group out - where have all the old members gone? Wind made Corn Ddu easier than usual.

Monday Jan 22, 2018 #

7 AM

Bike - Road 32:25 [2] 12.96 km (2:30 / km) +30m 2:28 / km

IW. On new bike. Feels quite edgy, not very easy to ride without hands, but feels nice and smooth and fast compared to the mountain bike. Bigger frame would have been nice but just glad to find something cheap and available. Not a bad morning and much warmer than I was dressed for.

7 PM

Bike - Road 32:07 [2] 12.8 km (2:31 / km) +68m 2:27 / km

HFW. Was expecting to be a bit quicker, but it's always feel like so when it's dark. Dry and mostly clear of people at this time.

Sunday Jan 21, 2018 #

11 AM

Walk 1:04:48 10.41 km (6:14 / km) +178m 5:44 / km
shoes: Salomon Fellraiser 2017 (blue)

Walk in the FoD with Nicky, was going to be a run but she wasn't feeling great so it turned into a walk after a couple of km. Very cold rain most of the way, difficult to stay warm despite lots of layers (walking as a contingency plan was made before the start).

Saturday Jan 20, 2018 #

Event: Saturday Score and SWOC Training

9 AM

Run - Orienteering 40:00 [1] 3.96 km (10:06 / km) +146m 8:31 / km
shoes: VJ Falcons 14

Putting out controls on the Yellow and Orange course for Mark and Alice. Cold and wet.

10 AM

Run - Orienteering 16:20 [3] 1.89 km (8:38 / km) +45m 7:43 / km
shoes: VJ Falcons 14

Compass training exercise to try and warm up and get the legs moving after yesterday.

Run - Orienteering race 53:48 [4] 7.12 km (7:33 / km) +211m 6:35 / km
shoes: VJ Falcons 14

SWOC local, Draethen, Blue.
Enjoyed the course and the wet and slippery forest but wasn't able to move very quickly. A couple of misses in the mining area to the north but otherwise only caught out by an un-mapped distinct tree. Like this are, need to try running hard here some day (today was not going to be that day).

11 AM

Run - Trail warm up/down 3:23 [1] 0.6 km (5:37 / km)
shoes: VJ Falcons 14

Trot back down to the car. Suddenly much harder to move after stopping orienteering.

Friday Jan 19, 2018 #

Climbing 45:00 [3]

At Spot with Richard, Mesh and Mark P. Climbing okay today and didn't feel too tired from this morning (but I was hungry).

11 AM

Run - Trail 2:45:43 [3] 32.56 km (5:05 / km) +28m 5:04 / km
shoes: Asics Gel Enduro 3

Ticking off another bit of the Coast Path. The coast bit, although pretty empty and flat was quite nice, the run back, which I hoped would have some trails, was just about all tarmac. Still, no harm to do something different for a change - one of the flattest runs that I've ever done. Also ticked off another Trig Point (which i was surprised to find).

C • WCP 2

Thursday Jan 18, 2018 #

7 AM

Bike - Road 33:01 [2] 12.99 km (2:33 / km) +33m 2:31 / km

IW. Nice morning, pretty light and a following wind.

8 PM

Bike - Road 37:25 [2] 12.75 km (2:56 / km) +55m 2:52 / km

HFW after a late evening. Fairly strong and cold headwind, almost regretted being in shorts. Light died just before home.

Wednesday Jan 17, 2018 #

7 PM

Run - Orienteering race 1:01:06 [4] 13.45 km (4:32 / km) +211m 4:13 / km
shoes: Asics trail (orange)

SWOC Score, 60 minutes, Newport (ish). Tough course planned by rcro, but a very enjoyable one and I saw a lot of new places, plus I really enjoyed the hills. Weather wasn't so great, so the touch-free punching system was in operation (donate GPS track after). Happy enough with my route until I got 27 and 15 in the wrong order and got caught by a dead-end, lost a couple of minutes (which also put me late back). Legs feeling surprisingly good, even with no warm up or down.

Tuesday Jan 16, 2018 #

7 AM

Bike - Road 32:43 12.95 km (2:32 / km) +34m 2:30 / km

IW. Mostly light and surprisingly dry considering the rain during the night. Trees behind the garage have gone - that'd be the chainsaws that woke me in the night yet couldn't work out if it was a dream or not when I awoke.

5 PM

Bike - Road 35:44 12.8 km (2:48 / km) +67m 2:43 / km

HFW. Quite a stiff and cold headwind, made progress hard work.

6 PM

Run - Trail 1:20:30 11.53 km (6:59 / km) +350m 6:04 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run from Ponty. Fun and quite young crowd out. Strong and very cold wind, even some snow in it later on. Very enjoyable route.

Monday Jan 15, 2018 #

7 AM

Bike - Road 34:37 12.99 km (2:40 / km) +29m 2:38 / km

IW. Hoping that the rain was going to have passed. It hadn't. Very wet but a pleasant following wind.

9 PM

Bike - Road 50:00 16.16 km (3:06 / km) +74m 3:02 / km

Work to P2C. Very wet, lots of red traffic lights.
P2C to Chapter. Wet, but not so bad, Chapter not quite where I thought...
Chapter to home. Didn't see another cyclist the whole way.

Sunday Jan 14, 2018 #

1 PM

Strength exercises 45:00 [1]

Thinking of MtbO but checked the website to find that it was full. Still tired from yesterday so not wanting to do anything hard (so rejected the fell race of O that was also on offer) and went for a walk to cut a few brambles from Craig-yr-Allt. Managed better than the last effort but arms still well tired now (about 3 hours or so of cutting).

C • CyA 6

Saturday Jan 13, 2018 #

11 AM

Run - Terrain 2:46:28 [2] 24.7 km (6:44 / km) +742m 5:52 / km
shoes: Salomon Fellraiser 2017 (blue)

Friday Jan 12, 2018 #

6 PM

Run - Road 1:03:51 12.21 km (5:14 / km) +262m 4:43 / km
shoes: Asics trail (orange)

To climbing via a loads of lanes that I didn't know - quite a bit further than expecting. Trying out my new headlight. Nice for this sort of running, probably not bright enough for O.

7 PM

Climbing 45:00 [1]

90 minutes with Mark at Spot. Managed a route that I thought I had no chance of doing last week, but was otherwise pretty rubbish. Maybe teh run took some strength out of me?

Thursday Jan 11, 2018 #

7 AM

Bike - Road 32:21 [2] 12.92 km (2:30 / km) +31m 2:28 / km

IW. Lovely bright morning with a fair bit of frost, not slippery though.

5 PM

Bike - Road 34:39 [2] 12.77 km (2:43 / km) +65m 2:39 / km

HFW. Patchy fog and dim light making it hard to see in places again. Surprisingly nippy as well.

Wednesday Jan 10, 2018 #

7 AM

Bike - Road 32:02 [2] 12.92 km (2:29 / km) +34m 2:27 / km

IW. Light that was cut out a few times on the ride home yesterday didn't want to work this morning, appears to be a loose wire in a connection. Worried about the battery life on the replacement as didn't have chance to charge it after last night. Nice morning, actually almost light.

5 PM

Bike - Road 35:35 12.65 km (2:49 / km) +66m 2:44 / km

HFW. Light wasn't really powerful enough but it got me home (only nearly cycled off the path once - helped by being misty as well).

Tuesday Jan 9, 2018 #

7 AM

Bike - Road 35:28 [1] 12.91 km (2:45 / km) +29m 2:43 / km

IW. Expecting another cold and dry morning but instead got a cold and damp one. Also very dark - no sign of mornings getting lighter yet - only had mt light on all the way along the TT twice before Christmas, but needed it every day since.

5 PM

Bike - Road 29:53 12.58 km (2:23 / km) +69m 2:19 / km

HFW. Nice evening and legs feeling good. Very surprised with the time, definitely the quickest I have done on the mtb.

6 PM

Run - Trail 1:07:00 10.62 km (6:19 / km) +392m 5:20 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run around Gethin. Full of deserters this evening, first Alan lead a group off, then Nick, Caroline and Mark2 turned around (but knew that they were doing that) and finally rcro left to take his own route (would have suggested otherwise had I known). However, a fun run on the bike tracks and through the woods at the end (messed up the GPS at the start so missing the first 1.5km)..

Monday Jan 8, 2018 #

7 AM

Bike - Road 36:00 [1] 12.92 km (2:47 / km) +35m 2:45 / km

IW. At last a lovely dry, but very cold, morning. Also lots more people out, especially drivers, although cyclist numbers also recovered to pre-Christmas levels.

5 PM

Bike - Road 33:21 12.69 km (2:38 / km) +52m 2:35 / km

HFW. Much like this morning, being cold but dry. in fact it was icy cold all through the day, even in the office. Made a poor decision crossing the road at the end of the ride when I didn't see a car against the headlights of another.

Sunday Jan 7, 2018 #

10 AM

Bike - Mountain 1:30:00 [1] 26.73 km (3:22 / km) +591m 3:02 / km

Mountain bike ride from the 14 Locks in Stone Cross up to Cwmcarn with Nicky to make up for yesterday's fail. Lovely sunny day but cold and a biting and Baltic wind. Was planning on staying up high but dropped in Cwmcarn for shelter (and a cafe). Cycling for 3 hours but as pace was slow only logging half of it.

Saturday Jan 6, 2018 #

11 AM

Run - Trail 1:19:55 [2] 11.16 km (7:10 / km) +360m 6:10 / km

Easy trot with Nicky around Bike Park Wales, planning on cycling but forgot my helmet and didn't want to pay the £10 rental fee for one on top of the £8 trail pass. Ran in mt knock-about shoes so stayed on the dry roads. Much colder as of late, even a bit of snow in the air.

Friday Jan 5, 2018 #

7 AM

Bike - Road 35:20 [2] 12.9 km (2:44 / km) +38m 2:42 / km

IW. Damp and a bit soggy to start out but things improved once down the road. Quite breezy but less than yesterday. Very few cyclists out - saw 2 in the first half of the cycle.

5 PM

Bike - Road 35:14 [2] 12.65 km (2:47 / km) +67m 2:43 / km

HFW. Feeling a bit ore energetic for the first time this week. Still chugging along though - need to get a new bike soon.

7 PM

Climbing 45:00 [1]

Decent climb at Spot. Not climbing very well but still managed some good routes.

Thursday Jan 4, 2018 #

7 AM

Bike - Road 33:09 12.93 km (2:34 / km) +29m 2:32 / km

IW. Not raining but had only recently stopped so lots of water everywhere. Also one of the windiest cycles I've done in a while, but thankfully, mostly in a helpful way.

5 PM

Bike - Road 35:03 12.84 km (2:44 / km) +63m 2:40 / km

HFW. No rain but still plenty of puddles. Wind a lot more subdued than it was this afternoon.

6 PM

Run - Trail warm up/down 15:33 [2] 1.88 km (8:17 / km) +111m 6:23 / km
shoes: Salomon Fellraiser 2017 (blue)

Warm up trot with Cara and rcro over to Craig-yr-Allt.

Run - Intervals intervals 20:04 2.77 km (7:15 / km) +226m 5:09 / km
shoes: Salomon Fellraiser 2017 (blue)

First hill session of the year. Quads tight and not giving me full power so was a struggle and not wanting to do any more, however, I did achieve the aim of getting to a higher heart rate than usual. About 400m with 45m climb in 2:28, 2:28, 2:30 & 2:27.

7 PM

Run - Trail warm up/down 29:48 [1] 3.51 km (8:29 / km) +17m 8:17 / km
shoes: Salomon Fellraiser 2017 (blue)

Easy trot back from Criag-yr-Allt.

Wednesday Jan 3, 2018 #

7 AM

Bike - Road 35:28 12.99 km (2:44 / km) +39m 2:41 / km

IW. Windy, but actually mostly helpful. Not as dark or as wet as yesterday, bonus. Almost went hit a cyclist who had no lights or high viz (or helmet) and was cycling on the wrong side of the road on a blind corner. Some people really don't help themselves.

5 PM

Bike - Road 35:00 12.82 km (2:44 / km) +67m 2:40 / km

HFW. Bit of wind about but not too bad, also still pretty dry. Saw a few more cyclists than yesterday, but only a few. Can still feel the weekend in my legs.

Tuesday Jan 2, 2018 #

7 AM

Bike - Road 36:18 [1] 12.95 km (2:48 / km) +44m 2:45 / km

IW. Not a very nice morning, lots of cold rain and very dark - darker than before Christmas. Seems that all the other cyclists thought so as well as there weren't many of them about - first time that I've got to Western Avenue seeing less than 10.

5 PM

Bike - Road 35:00 12.56 km (2:47 / km) +63m 2:43 / km

HFW. Damp in town, quite wet by the end. Possibly the fewest cyclists I have seen on the ride home (12), certainly the lowest even daily total.

6 PM

Run - Trail 1:07:40 9.95 km (6:48 / km) +330m 5:50 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run from HQ. Super wet and muddy but had a lot of fun. Put a bit of effort in on one hill and then realised that they were actually a bit tired from the past few days.

Monday Jan 1, 2018 #

1 PM

Run - Trail 1:05:42 7.96 km (8:15 / km) +332m 6:50 / km
shoes: Salomon Fellraiser 2017 (blue)

Nice and easy with Toni from BF around the slate mines to the east of the town. Legs feeling much better than I was expecting.

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