Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Dec 4, 2016:

activity	#	time	miles		km		+m
Run - Orienteering	5	4:39:59	14.99	(18:41)	24.12	(11:36)	693
Bike - Road	8	4:25:43	64.51	(4:07)	103.81	(2:34)	392
Run - Trail	2	1:43:41	10.01	(10:21)	16.12	(6:26)	451
Run - Intervals	1	1:09:09	6.14	(11:16)	9.87	(7:00)	428
Climbing	1	45:00
Total	17	12:43:32	95.65		153.93		1964

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Sunday Dec 4, 2016 #

9 AM

Run - Orienteering 1:45:21 [1] 8.31 km (12:41 / km) +316m 10:39 / km
shoes: VJ Falcons 11

Dale Park/Colonel's Drive. Another mightily cold but still and beautiful morning. Great area for the juniors and they all did really well again. Shadowed Ciaran around the Windows, Aidan around the Corridor and then Ciara around the full Corridor loop, who really seemed to enjoy this session.

C • juniors 2

Saturday Dec 3, 2016 #

Event: NGOC League 11

10 AM

Run - Orienteering 50:00 4.52 km (11:04 / km) +89m 10:04 / km
shoes: VJ Falcons 11

Esthwaite Intake. Regional Junior Squad training in the Lakes with a great bunch of Irish juniors. Talk-O shadowing various juniors, got to do something with them all, mostly with the guys for this session - Ciaran, Andrew and Aidan. Beautiful cold and still morning, but marshes cold.

11 AM

Run - Orienteering 30:00 [2] 2.02 km (14:52 / km) +25m 14:00 / km
shoes: VJ Falcons 11

Esthwaite Intake. Shadowing Ciara and Rachel around the control pick doing Talk-O.

1 PM

Run - Orienteering 1:25:00 7.8 km (10:54 / km) +246m 9:25 / km

Holme Fell. Lovely afternoon on a fabulous area. Quick explore of the quarry to warm up after lunch and then some more shadowing. Ciara around the Open course, then Andrew on the visualisation and then back around most of it with Rachel. Juniors doing well in very tough terrain.

5 PM

Run - Orienteering 9:38 [2] 1.48 km (6:30 / km) +17m 6:09 / km
shoes: VJ Falcons 11

Night Sprint around the YH grounds - 1.4km with 30 controls. Made a big mistake after the spectator (as did most), 50 seconds, but other clean but not very quick. Apparently 10 minutes is the target so at least managed that. In an MDC team with Mark and Alice - 2nd coach team and 4th or 5th overall. Majorly fun.

Friday Dec 2, 2016 #

10 AM

Run - Trail 32:20 [2] 5.22 km (6:11 / km) +151m 5:25 / km
shoes: Salomon Fellraiser 2016

Easy slow run to loosen the legs out before a horrible long drive to the Lakes. Didn't have time for anymore and as it was, thanks to the traffic, I was an hour late to Manchester airport.

Thursday Dec 1, 2016 #

7 AM

Bike - Road 34:15 [2] 12.98 km (2:38 / km) +34m 2:36 / km

IW. Colder and frostier this morning but bone dry so not slippery. Wasn't able to work hard enough to get warm and slowly got colder all the way in. Warm shower was great.

5 PM

Bike - Road 34:14 [2] 12.79 km (2:41 / km) +58m 2:37 / km

HFW. Not had conditions like this in Cardiff since I've been here, nor have I ever cycled in them. Thick fog and freezing air, thankfully the fog wasn't freezing (yet at least, glad I'm not cycling in the morning though). Couldn't see enough to cycle fast but it was a fair bit warmed than this morning.

6 PM

Run - Intervals intervals 1:09:09 9.87 km (7:00 / km) +428m 5:45 / km
shoes: La Sportiva Crosslite (5)

Hills with rcro and Will, headed out without a real plan but eventually made one. Found a good hill on the back of Craig yr Allt and ran up and down that for 20 minutes (no stopping or regrouping). Felt okay for 15 minutes but the last 5 were hard work (about 100m with 25m climb). Lovely run along the ridge after in the frost looking down on the fog in the valleys below.

Wednesday Nov 30, 2016 #

7 AM

Bike - Road 31:25 [2] 12.93 km (2:26 / km) +33m 2:24 / km

IW. Certainly the coldest morning of the year so far, somewhere down about -4. Toasty enough beyond the finger-tips though.

5 PM

Bike - Road 32:57 [2] 12.86 km (2:34 / km) +59m 2:30 / km

HFW. Met GD44 in the locker room, won't join us for hill intervals tomorrow as he want's to run on roads to increase his speed. He must be going for an awesome time on the Dragons back then.

C • DB 1

7 PM

Climbing 45:00 [1]

With MarkP and rcro at Spot. Richard's first climb and I think he surprised himself, hopefully he'll be back. Much better from the hands and arms tonight, they managed quite a few routes before packing up.

Tuesday Nov 29, 2016 #

7 AM

Bike - Road 32:56 [2] 12.96 km (2:32 / km) +34m 2:30 / km

IW. Pretty nippy this morning and legs not wanting to get going. Surprisingly slow.

5 PM

Bike - Road 31:33 12.59 km (2:30 / km) +71m 2:26 / km

HFW. Main battery died so was just on the reserve light, enough to be seen but hardly enough to see where I was going, good job I know the route and I only almost cycled into one person and the ditch a few times. Cold.

6 PM

Run - Trail 1:11:21 10.89 km (6:33 / km) +300m 5:45 / km
shoes: Salomon Fellraiser 2016

MDC run in Llantrisant Woods. Beautiful cold and crisp evening and not a skeleton in sight. Just 4 of us tonight in the unsteady group so not too much in the way of stopping and decent enough pace, though I felt very comfortable throughout. Explored a bit and had a bit of fun running in wobbly lines through the forest.

Monday Nov 28, 2016 #

7 AM

Bike - Road 32:48 [2] 12.87 km (2:33 / km) +33m 2:31 / km

IW. A squirrel very almost paid St Peter a visit.

5 PM

Bike - Road 35:35 13.84 km (2:34 / km) +70m 2:30 / km

HFW via P2C. A lovely crisp evening, an empty trail and legs feeling good. Very enjoyable.

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