Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Dec 11, 2016:

activity	#	time	miles		km		+m
Bike - Road	8	4:14:11	64.07	(3:58)	103.12	(2:28)	365
Run - Trail	4	2:49:53	15.73	(10:48)	25.31	(6:43)	799
Run - Orienteering	2	2:04:35	10.91	(11:25)	17.55	(7:06)	574
Run - Intervals	1	1:13:30	6.68	(11:00)	10.75	(6:50)	494
Run - Road	2	50:00	5.59	(8:56)	9.0	(5:33)	35
Climbing	1	45:00
Total	18	11:57:09	102.98		165.73		2267

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Sunday Dec 11, 2016 #

Event: Forest Fawr local event with coaching

10 AM

Run - Trail warm up/down 34:35 5.27 km (6:34 / km) +201m 5:31 / km
shoes: Jalas 2012

Up to Castle Coch, stopping at the training exercises to do a control pick, on the way. Legs heavy and lower back very sore, not sure if I did something Oing last night or just slept funny. Lovely day and surprisingly mild.

11 AM

Run - Orienteering race 50:58 7.55 km (6:45 / km) +303m 5:37 / km
shoes: Jalas 2012

Castle Coch, (didn't have descriptions so don't know what course I did or how long it was!).
Not moving fast but moving consistently and didn't have any real issues, other than with un-mapped brambles. Woods actually in good condition (though better dobbs would have been helpful) and it was nice to explore some less used bits of the woods.

Went round on the long leg (to avoid climb, as there was plenty coming later in the course) but as straight as I could for most of the rest. Enjoyed it.

12 PM

Run - Trail warm up/down 45:39 [2] 6.42 km (7:07 / km) +153m 6:21 / km
shoes: Jalas 2012

Down to the Forest Cafe (excellent chocolate cake) to wait for everyone else to finish, then an easy trot back to the car park collecting controls on the way (great way to get the collecting done) and back home again once most things had been packed up.

Saturday Dec 10, 2016 #

5 PM

Run - Trail warm up/down 15:02 2.46 km (6:06 / km) +28m 5:46 / km
shoes: Jalas 2012

Randomly running around some tracks to try and shake Thursday night out of the legs. Pretty wet and muddy, especially as the shoes has lost all of their dobbs.

6 PM

Run - Orienteering race 1:13:37 10.0 km (7:22 / km) +271m 6:29 / km
shoes: Jalas 2012

Western Night League, Blakeney, 60 min Score.
Running okay in terrain, just a bit slow going up, but feeling pretty good. Scoring rewarded being late but wasn't planning on playing that game until I got to #40 (3rd control), attacked from 3 directions and found the same depression and crag so gave up and carried on, deciding just to have fun and get all the rest of them.

No idea where #40 was, doesn't make any more sense as to why it wasn't where I was expecting it to be looking at the map after. Also ran past a couple of other controls, within metres but couldn't see them due to lack of anything reflective. Lost over 8 minutes in all, so impossible to take seriously but good fun - especially the control that was in the middle of white forest (thought it may have been a printing mistake) but turned out to be lit up with fairy lights (easy once you realsised that it wasn't someones house).

Friday Dec 9, 2016 #

6 PM

Run - Road 24:00 [2] 4.4 km (5:27 / km) +35m 5:15 / km
shoes: Asics GT 2000

Up to Spot on the road. Legs pleased with the easy pace. Not a very interesting run.

7 PM

Climbing 45:00 [2]

Bouldering at Spot, on my own this week. Didn't feel very strong this evening. Quite a bit busier than the past few weeks.

8 PM

Run - Road 26:00 [2] 4.6 km (5:39 / km)
shoes: Asics GT 2000

Back home after climbing. Took a detour and discovered that not only is their a cinema in Nantgarw, but also a bowling alley, Nandos, KFC and McDonalds. Think of all the fun I've been missing out on....

Thursday Dec 8, 2016 #

7 AM

Bike - Road 32:05 [2] 12.94 km (2:29 / km) +31m 2:27 / km

IW. Foot sore, usually comes on due to running on hard surfaces but I didn't do a whole lot of that in bed last night (that I can remember at least). Very wet in the Well, better once past the M4 but well soggy by then.

5 PM

Bike - Road 31:16 [2] 12.85 km (2:26 / km) +56m 2:23 / km

HFW. Kept a respectable 30m behind a cyclist who was cycling at the same speed as me. Wanted to take it easy anyway as hill later.

6 PM

Run - Intervals hills 1:13:30 10.75 km (6:50 / km) +494m 5:34 / km
shoes: Salomon Fellraiser 2016

MDC hill session, 5 out tonight so motivation a bit easier 5 x 360m with 60m climb (2:21, 2:24, 2:25, 2:24 & 2:22). Good session. Misty and ground wet and slippery, made distance judgement hard work. Not as hard as I was fearing, though knew I had worked at the end. Lagging at the back on the cool down as the others had obviously taken the hills too easily...

C • I thought you didn't do speed work... 2

Wednesday Dec 7, 2016 #

7 AM

Bike - Road 33:58 [2] 12.96 km (2:37 / km) +29m 2:36 / km

IW. Damp but not wet, at least the Council have cleared the leaves off a fair bit of the Taff Trail now (just not the busiest bits).

5 PM

Bike - Road 32:43 [2] 12.84 km (2:33 / km) +67m 2:29 / km

HFW. Recovery day so taking it easy.

Tuesday Dec 6, 2016 #

7 AM

Bike - Road 33:00 [2] 12.97 km (2:33 / km) +32m 2:31 / km

IW. The thingamabob holding my lock to the frame went all loose with the result that it was swinging back and fourth continuously, swinging until it it hit one knee and then back across to the other that is. Was in a fowl mood by the time I got to work and was ready to thump something. I didn't.

5 PM

Bike - Road 29:20 12.71 km (2:18 / km) +58m 2:15 / km

HFW. Lock in my bag. Somehow managed to get moving quite well this evening. Slightly damp day but not wet.

6 PM

Run - Trail 1:14:37 11.16 km (6:41 / km) +417m 5:38 / km
shoes: Salomon Fellraiser 2016

MDC run from HQ. Pretty selected few for the un-steady group tonight, including a guest appearance from TTDP. Also a guest appearance from GD44 (who doesn't appear to remember how to run off roads any more). Loop over Castle Coch and the Wenallt and back via The Black Cock. Fun and enjoyable as usual. Great food after, thanks all.

Monday Dec 5, 2016 #

7 AM

Bike - Road 31:44 [2] 12.95 km (2:27 / km) +33m 2:25 / km

IW. Back to positive temperatures and back in shorts. Full lights for the first time this winter in the morning.

5 PM

Bike - Road 30:05 [3] 12.9 km (2:20 / km) +59m 2:17 / km

HFW. Nice evening, cool and dry and not too many muppets about.

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