Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending May 31, 2018:

activity	#	time	miles		km		+m
Bike - Road	34	21:55:55	314.18	(4:11)	505.62	(2:36)	3470
Run - Trail	13	16:17:56	91.37	(10:42)	147.04	(6:39)	4489
Run - Orienteering	5	3:45:41	22.07	(10:13)	35.52	(6:21)	957
Climbing	2	1:15:00
Run - Road	3	58:07	5.07	(11:27)	8.16	(7:07)	203
Walk	1	45:00	7.38	(6:06)	11.88	(3:47)	55
Total	53	44:57:39	440.07		708.23		9174
[1-5]	53	44:54:32

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Thursday May 31, 2018 #

7 AM

Bike - Road 33:00 12.94 km (2:33 / km) +71m 2:29 / km
ahr:119 max:140

IW. Warmest morning yet, glad to be on the bike.

12 PM

Bike - Road 31:52 12.93 km (2:28 / km) +50m 2:25 / km
ahr:124 max:155

HFW. Made it out work before the promised thunderstorms. Still very muggy.

Wednesday May 30, 2018 #

7 AM

Bike - Road 34:22 12.92 km (2:40 / km) +63m 2:36 / km
ahr:117 max:125

IW. Woke to the sound of rain, wasn't expecting that. Still pretty mild and the rain eased so the cycle in was grand. Record low of cyclist spottings for the stretch to Western Avenue - others must have been expecting the rain.

5 PM

Bike - Road 31:35 12.93 km (2:27 / km) +49m 2:24 / km
ahr:118 max:139

HFW. Feeling like a tootle but actually not all that slow. Swarms of flies means keeping the mouth shut is an absolute necessity.

Tuesday May 29, 2018 #

7 AM

Bike - Road 30:54 12.97 km (2:23 / km) +61m 2:20 / km
ahr:125 max:141

IW. Quiet this morning, everyone must be on half term.

5 PM

Bike - Road 31:20 12.81 km (2:27 / km) +50m 2:24 / km
ahr:124 max:147

HFW. Threatened to rain. It didn't.

6 PM

Run - Trail 1:12:29 11.63 km (6:14 / km) +487m 5:09 / km
ahr:132 max:163 shoes: Salomon Fellraiser 2018 (blk)

MDC run from Nant-y-Moel. Overcast and a bit of wind, but still very mild and humid. Nice route, shame that there were only 6 of us out to enjoy it. Chip shop and pub afterwards were ace (though lacking much in the way of veggie options).

Monday May 28, 2018 #

12 PM

Bike - Road 1:42:29 36.03 km (2:51 / km) +702m 2:36 / km
ahr:129 max:178

Short spin with MarkP. Three tough hills, which had me trying as hard as I could, better than last week but still quite rubbish at this game. Stopped for an ice-cream at Caerphilly Mtn (after a long wait in the queue - thank's Mark). Back still sore but not as bad as after running yesterday.

Sunday May 27, 2018 #

Event: Wentwood MTBO Score

5 PM

Run - Trail 1:27:04 12.14 km (7:10 / km) +553m 5:51 / km
ahr:133 max:169 shoes: Salomon Fellraiser 2018 (blk)

Explore of Barry Sidings to see if it's worth mapping. Tricky one, just under half the forest is pretty nice with some nice features, the rest is dense, but the problem is that it's bloody steep. Properly steep. Quite enjoyed the hills today (lots of mountain bike tracks - difficult descending them on foot, can't comprehend doing them on a bike). Completely ran out of energy towards the end and back still very sore - quite a bit more so afterwards. Very muggy again.

Saturday May 26, 2018 #

4 PM

Run - Trail 43:02 6.93 km (6:13 / km) +230m 5:20 / km
ahr:139 max:170 shoes: Salomon Fellraiser 2018 (blk)

Short loop around Rudry Mountain - hardly ever run here as so many equally good trails closer. Super muggy. First outing for new watch (as last one both broke a strap and a charging cable within two days).

Friday May 25, 2018 #

7 AM

Bike - Road 34:13 [1] 13.05 km (2:37 / km) +25m 2:36 / km

5 PM

Bike - Road 32:47 [1] 12.63 km (2:36 / km) +61m 2:32 / km

HFW. Luckily managed to miss the downpours. Lots of water everywhere. Taking it very easy.

7 PM

Climbing 45:00 [1]

At Spot with MarkP. Not all that strong but enjoyed the climbing, knocked off a couple of routes that I wasn't expecting to be able to do.

Thursday May 24, 2018 #

7 AM

Bike - Road 34:06 12.95 km (2:38 / km) +42m 2:35 / km

IW. Getting a bit fed up with the wind, it seems to specialise in working against me when the weather is good.

5 PM

Bike - Road 33:23 12.73 km (2:37 / km) +59m 2:34 / km

HFW. From observations I had identified three categories of drivers which are the worst in giving cyclists (or at least me) space:
White van drivers
Very old blokes
Young ladies in posing cars (minis etc.)

Wednesday May 23, 2018 #

Event: SOS Summer Series 1

7 AM

Bike - Road 32:02 [2] 12.96 km (2:28 / km) +41m 2:26 / km

IW. Yet more sun (and the usual morning headwind).

5 PM

Bike - Road 33:00 [2] 10.52 km (3:08 / km) +42m 3:04 / km

HFW. Had sen police officers at Radyr weir the last two evenings and wondered why they were about. This evening I found out why. Local teenagers have taken to jumping off the roof of the storage shed into the channel to the hydro turbine. Probably not all that bright a thing to do and also probably not considered when the risk assessment was done.

6 PM

Run - Trail warm up/down 12:00 2.05 km (5:51 / km) +30m 5:27 / km
shoes: Salomon Fellraiser 2017 (blue)

Still shuffle to get the body moving, feeling much better for having done this.

Run - Orienteering race 33:17 6.59 km (5:03 / km) +103m 4:41 / km
shoes: Salomon Fellraiser 2017 (blue)

Porthkerry SWOC Park Series.
Thought I was going to suffer a lot on this but actually quite enjoyed it, hills were a struggle though. Also made a 5 minute parallel error... Had given up assuming the control was missing and was heading to the next one, until I found a later control on the way there... Partly due to the map being very out-of-date, but still pretty useless on my behalf. Lovely and warm evening.

Tuesday May 22, 2018 #

7 AM

Bike - Road 31:01 [2] 12.92 km (2:24 / km) +48m 2:21 / km

IW. Busy this morning, but sun was out (as was the traditional headwind).

5 PM

Bike - Road 30:03 12.86 km (2:20 / km) +59m 2:17 / km

HFW. Charged by both a dog and a white van driver. The owner of the the former should have known better whereas the latter just a knob and assumed he had priority over cyclists.

6 PM

Run - Trail 1:08:00 11.23 km (6:03 / km) +443m 5:03 / km
shoes: Salomon Fellraiser 2018 (blk)

MDC run up Machen from Sirhowy. Not one of my top routes (scheduled thinking I may be on holiday this week - wish I was!) but really enjoyed the run. Gorgeous evening. Only one group which meant that there was a LOT of waiting, but it did turn it into more of a fartlek session and had 5-6 good efforts thrown in.

Monday May 21, 2018 #

7 AM

Bike - Road 32:43 [2] 12.98 km (2:31 / km) +42m 2:29 / km

IW. Surface repairs on the lane down to Iron Bridge finished, big improvement.

5 PM

Bike - Road 33:19 [2] 12.93 km (2:35 / km) +61m 2:31 / km

HFW. Stopped to people watch for a while at Blackwier as it was such a lovely evening. Loads out enjoying the lovely mild evening - saw a PB of 118 cyclists (though I don't know if this can be ratified as I took a slightly different route and split the trip...)

Sunday May 20, 2018 #

5 PM

Run - Trail 50:00 8.01 km (6:14 / km) +254m 5:23 / km
shoes: Asics trail (orange)

Very enjoyable evening trot with MarkP up Craig-ye-Allt. Lovely evening and day and so nice to be out. Body still in recovery mode.

Saturday May 19, 2018 #

Event: Mynydd y Gaer

10 AM

Bike - Road 2:48:58 59.81 km (2:50 / km) +1155m 2:35 / km

Another enjoyable day in the sunshine, this time on the road bike with MarkP. Out Llanwonno direction (bastard climb out of Ponty), over Penrhys and down the other side (and then back up to Penrhys to look for Mr P who'd taken the wrong turning...) and finally back via Tonyrefail and Beddau (where my chain broke). Tired legs on the hills but generally so much easier on the body than running (but not the back).

Friday May 18, 2018 #

10 AM

Run - Trail 3:45:00 32.34 km (6:57 / km) +763m 6:13 / km
ahr:129 max:161 shoes: Salomon Fellraiser 2017 (blue)

Very nice long and slow run with Rcro from The Mumbles out towards Oxwich and back along the coast. Lovely day and the beaches virtually empty. Got most of the tarmac out of the way at the start and then had a lovely run through the wild garlic filled Bishopston Valley. Got to the turn around point by Threecliff Bay quicker than expected (where some engineering skills were required to divert a stream on the beach). Nice section after that but as we neared The Mumbles the track before more surfaced and my right quad didn't like that. Very nice day out and another 20km of the coast path ticked off.

7 PM

Climbing 30:00 [1]

At Spot with Mark. Had the place to ourselves,not that that was much good when we were both quite useless. Had to give up after an hour.

Thursday May 17, 2018 #

7 AM

Bike - Road 34:55 [1] 13.06 km (2:40 / km) +47m 2:38 / km

IW. Nearly took out a student who walked straight onto the road without looking while busy playing on her phone. She got quite a shock.

5 PM

Bike - Road 30:46 [2] 12.86 km (2:24 / km) +62m 2:20 / km

HFW. Planning on taking this easy but it slowly got quicker all the way home.

Wednesday May 16, 2018 #

7 AM

Bike - Road 33:49 [2] 13.02 km (2:36 / km) +48m 2:33 / km

IW. Very content to take it steady. Threatening to rain going through Tongwynlais.

6 PM

Bike - Road 31:57 [1] 12.58 km (2:32 / km) +60m 2:29 / km

HFW. Lucky with the lights. Lane from Tongwynlais down to the Taff is being repaired!

Tuesday May 15, 2018 #

6 PM

Run - Trail 57:34 9.01 km (6:23 / km) +426m 5:10 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run on the south side of Sugar Loaf. Lovely evening, though a few more clouds than earlier int he day. Dead dry (although it always is here). Body took ages to get going and felt very heavy once it did, but managed a decent enough climb. Loads out tonight with about 8 in quite a good paced group. Let down by pathetic portion of food in the pub after - apparently the chain pub thinks that 10 pieces of ravioli constitutes a meal (which works out at nearly £1 a piece!).

Monday May 14, 2018 #

7 AM

Bike - Road 31:26 [1] 12.91 km (2:26 / km) +42m 2:24 / km

IW. Amazing morning but quite nippy. Handy wind made the trip in nice and easy. Front quick release came very loose, thought the bearings had gone until i worked out what had happened.

5 PM

Bike - Road 33:13 [1] 12.96 km (2:34 / km) +59m 2:30 / km

HFW. Lovely evening and enjoyed the sunshine taking it nice and easy. Legs pretty battered after yesterday, much more so than they should be.

Sunday May 13, 2018 #

11 AM

Run - Trail 3:20:00 32.51 km (6:09 / km) +712m 5:33 / km
shoes: Asics trail (orange)

Bit more of the coast path down by Port Talbot. Amazing day, completely unexpected (to me at least). Some dull tarmac to start with but then enjoyed the long beach run past Aberavon. Pretty much flat for the first 15km, but then got quite hilly. Right calf and glute also started complaining about then and I also realised that I must still be pretty tired from last weekend - very glad I didn't to the Preseli Beast yesterday now. Plodded along all the way back cursing at how badly marked the route was. Took an (mostly unintentional) detour up to the blue lake. Bluebells in Margam were stunning.

Saturday May 12, 2018 #

Note

Pretty much wasted half of the day and didn't get everything done that I needed/wanted to.

Friday May 11, 2018 #

7 AM

Bike - Road 36:35 [1] 12.91 km (2:50 / km) +37m 2:48 / km

IW. Quite a strong headwind, but just not bothered.

5 PM

Bike - Road 30:40 [2] 12.42 km (2:28 / km) +47m 2:25 / km

HFW. Wind must have still been there as I didn't put a whole lot of effort into this.

Thursday May 10, 2018 #

8 AM

Walk 45:00 [1] 11.88 km (3:47 / km) +55m 3:42 / km

Walking around Greenwich all day taking photos. home after 10:30 so no time for anything proper.

Wednesday May 9, 2018 #

Note
(rest day)

Straight from work to train to Greenwich. Have to carry everything all day tomorrow so no room for running kit.

Tuesday May 8, 2018 #

7 AM

Bike - Road 32:38 12.98 km (2:31 / km) +51m 2:28 / km

IW. Glad I had my thick jersey on. Helpful wind.

5 PM

Bike - Road 31:26 12.76 km (2:28 / km) +59m 2:24 / km

HFW. Drafted a couple of guys who were racing each other for a while. Until we got to a hill and they slowed down.

6 PM

Run - Trail 30:00 5.04 km (5:57 / km) +191m 5:00 / km
shoes: Asics trail (orange)

Shuffle out to take some photos at the Craig-yr-Allt fell race. Hard work getting moving but felt much better coming down the hill...

Monday May 7, 2018 #

10 AM

Run - Trail warm up/down 17:25 [2] 1.9 km (9:10 / km) +2m 9:07 / km
shoes: VJ Supra 2018

Legs very stiff and tired.

Run - Orienteering race 31:32 [5] 5.72 km (5:31 / km) +87m 5:08 / km
shoes: VJ Supra 2018

IOC Relays, Finner dunes, Open, 3rd leg with Shane and Bill.
Good running from the first two put me off about a minute behind Colm (UCD) and 90 seconds up on Kev (CNOC). Proceeded to loose half of that at #2 where I couldn't make the map fit so was surprise to see Colm leaving #4 when I was heading up the hill to it, still about the same ahead.

Caught him a bit on the way to #5 where is wandered off line a bit but then lost 30 seconds at #6 as I didn't see the gully. Could see Kev catching but didn't think he would have time, but saved some energy for the steep hill after the spectator to be sure.

Didn't need it and in the end we finished in second, about the same behind as I went out. Great to have 4 teams in with a shout of winning this (BOC with Nick on the last leg weren't far behind), but how much longer can we be competitive in this?

Sunday May 6, 2018 #

12 PM

Run - Road warm up/down 20:00 [2] 2.8 km (7:09 / km) +166m 5:31 / km
shoes: VJ Supra 2018

Up to the start with roar. Lovely day to be in the hills.

Run - Orienteering race 1:46:30 13.96 km (7:38 / km) +556m 6:22 / km
shoes: VJ Supra 2018

IOC Long, Tawnawully, M21E, 12.7km, 570m, 28 controls.

Great course, area and weather, so enjoyable to be out in it. Again, frustrating that my quads really limited my enjoyment of being in the terrain, although they were better than yesterday (although I can only blame myself for not maintaining them).

Technically steady, only real time loss was hesitating at #4 and stopping without seeing #14. A few other small hesitations and maybe not getting the best lines, but things that aren't avoidable really.

Terrain on top of the hill was fabulous, with plenty of bare rock to get you out of the soft peat and next to no vegetation. Last loop was hard, body was out of energy (left my gels in the hostel) and the terrain was soft.

Pushed as hard as I could but had no racing in me today, so very happy to be as close as I was to Nick and Paul (who both ad excellent weekends). A long was off where I was when we last ran here (2009 - 20 minutes quicker for less than 1km shorter), but I guess I am getting pretty old for this malarkey...

http://www.orienteering.ie/result2?oaction=moreRes...

Run - Road warm up/down 14:58 [1] 2.19 km (6:50 / km)
shoes: VJ Supra 2018

Back down to the car park, again with roar. Dehydrated and hungry more than tired.

Long Course 1 - Splits

Saturday May 5, 2018 #

3 PM

Run - Trail warm up/down 18:35 2.21 km (8:25 / km) +10m 8:14 / km
shoes: VJ Supra 2018

Run - Orienteering race 38:16 [5] 5.58 km (6:52 / km) +194m 5:51 / km
shoes: VJ Supra 2018

IOC Middle, Barnesmore West, M21E, 5.1km 200m, 18 controls.

Wow, this was physical. And easy. Lots of controls waving at you, just so tough to get to them. Quads were not at all happy and tightened up as soon as the course started climbing. Despite the easy nature I still had a few wobbles - being too high on #2, taking the wrong line and missing #7, and heading for the wrong gap to attack #12. Maybe a minute all in, so with the legs not working, just not at the races today. Frustrating, as I'd usually enjoy the toughness of this terrain (but not the planning). However, it's about time I started to get pushed off the podium in these races! (4th Irish).

http://www.orienteering.ie/result2?oaction=moreRes...

Run - Trail warm up/down 11:47 [1] 1.43 km (8:15 / km) +27m 7:32 / km
shoes: VJ Supra 2018

Middle 1 - Splits

Friday May 4, 2018 #

Event: Irish Orienteering Championships

6 PM

Run - Road warm up/down 12:27 [2] 1.54 km (8:06 / km) +12m 7:47 / km
shoes: Asics trail (orange)

Still after an early start and most of the day traveling.

Run - Orienteering race 16:06 3.68 km (4:22 / km) +17m 4:17 / km
shoes: Asics trail (orange)

IOC Sprint. Sligo College.
Usual Sprint effort, enough to trot around and warm up and not mess up too much. Though I did get the wrong side of the fence for #3 (but the description was wrong) and got confused at another. Also put an effort in on one leg. Yet to check if it paid off with a decent split
http://www.orienteering.ie/result2?oaction=moreRes....

7 PM

Run - Road warm up/down 10:42 [1] 1.64 km (6:32 / km) +25m 6:04 / km
shoes: Asics trail (orange)

With PaulP and Roar. Decided not to see how slow I was against the traffic camera speed sensor.

Sprint Course 1 - Splits

Thursday May 3, 2018 #

7 AM

Bike - Road 33:10 [1] 12.96 km (2:34 / km) +39m 2:31 / km

IW. Cool but dry, taking it nice and easy (apart from a sprint on Corbett Road to make the traffic lights).

6 PM

Bike - Road 34:05 [1] 12.76 km (2:40 / km) +48m 2:37 / km

HFW. Still nice and easy and windy, surprised not to be slower.

Wednesday May 2, 2018 #

7 AM

Bike - Road 31:33 [2] 12.95 km (2:26 / km) +26m 2:25 / km

IW. Hammering it down.

5 PM

Bike - Road 36:21 [2] 12.69 km (2:52 / km) +73m 2:47 / km

HFW. Nice and sunny afternoon, but very windy. Stupid weather.

Tuesday May 1, 2018 #

7 AM

Bike - Road 31:06 13.26 km (2:21 / km) +28m 2:19 / km

IW. Quite a bit cooler than i was expecting, glad that I opted for both a jacket and gloves.

5 PM

Bike - Road 31:08 12.68 km (2:27 / km) +63m 2:24 / km

HFW. Was expecting a nice evening but it started raining as soon as I left work, not a lot but enough to make it look like it wasn't going to stop.

6 PM

Run - Trail 1:25:00 10.6 km (8:01 / km) +361m 6:51 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run at Morlais. Rain didn't stop and got quite cold during this, partly as the pace was slow (which I didn't mind) and partly because I only had alight coat on (which got very wet). Nice route however. Got passed (twice!) by Rcro going down hill!!!

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