Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m
Run - Trail	16	20:53:03	113.24	(11:04)	182.25	(6:53)	5926
Bike - Road	30	18:38:39	266.77	(4:12)	429.32	(2:36)	2858
Run - Terrain	2	3:10:36	10.07	(18:56)	16.2	(11:46)	597
Run - Orienteering	3	2:45:42	18.48	(8:58)	29.74	(5:34)	539
Climbing	3	2:15:00
Run - Road	3	1:33:16	9.62	(9:42)	15.48	(6:01)	454
Run - Intervals	3	1:19:28	6.51	(12:12)	10.48	(7:35)	802
Run - Fell race	1	32:52	4.19	(7:51)	6.74	(4:52)	331
Total	56	51:08:36	428.88		690.21		11507
[1-5]	56	50:58:36

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Tuesday Feb 28, 2017 #

5 PM

Run - Road 1:10:48 12.63 km (5:36 / km) +315m 4:59 / km

With Greg up to Rennes le Chateau on the road - heavy rain (comparatively) in the afternoon ruled out running on most trails (clay makes it impossible). Nice steady pace and my ankle nerves hardly complained at all.

C • Road run? 2

Monday Feb 27, 2017 #

5 PM

Run - Trail 55:04 10.32 km (5:20 / km) +303m 4:39 / km

Evening run, not wanting to get out and feeling stiff, but couldn't not go. Slow and easy start but once warmed up feeling a whole lot better and the legs forgot about the past few days. Lovely evening to be in the hills.

Sunday Feb 26, 2017 #

3 PM

Run - Trail 2:10:24 20.83 km (6:16 / km) +692m 5:22 / km

With Aishy, Greg and Alan up to Renne le Chateau from where Greg turned around. Pushed as hard as I could on the first hill (but with tired legs and a very full stomach it wasn't that fast) but from then on we settled into a nice a steady pace. Another stunning day and a perfect temperature for running. Ankle nerves were good for most of this but didn't like the last km on the road.

Saturday Feb 25, 2017 #

9 AM

Bike - Road 2:44:51 48.65 km (3:23 / km) +1567m 2:55 / km

Up to Camurac ski centre with Jonny. He set a hard pace out from Quillan (something to do with a KOM) but things got a bit more sensible after that Head wind across the plateau made things harder that would have been nice, but had recovered by then. Last climb was fun (Jonny may not agree) although a bit sketchy in places due to a dusting of snow on the road. Quite possible the most climb that I have done in one ride.

4 PM

Bike - Road 1:17:46 42.52 km (1:50 / km) +147m 1:48 / km

After a fez hours plating in the snow (wiped out on the sledge a few times with Penny) headed back down the hill with Jonny (although we got a lift to below the snowy bit). Wind had changed direction across the plateau so this it was still hard work. Tough but fun day in the sun and snow.

Friday Feb 24, 2017 #

12 PM

Run - Trail 1:07:44 12.94 km (5:14 / km) +392m 4:33 / km
shoes: La Sportiva Crosslite (2)

Changed the route while out running and headed for Fa and the plateau rather than over to Crux. Not the best day, misty, windy and cool, still in short and a T though. Feeling good after a few days off but the nerves in the ankle still complained on the downhills.

Thursday Feb 23, 2017 #

8 AM

Bike - Road 31:16 [2] 12.95 km (2:25 / km) +27m 2:23 / km

IW. Not so windy as expected, but helpful in places none the less. Also a fez small trees and plenty of woody crap on the cycle route.

1 PM

Bike - Road 35:47 [2] 12.7 km (2:49 / km) +64m 2:45 / km

HFW. Wind was being very unhelpful although not all that strong. More woody crap all over the place. Nice feeling to be off for a wee while.

Wednesday Feb 22, 2017 #

7 AM

Bike - Road 29:30 [2] 12.99 km (2:16 / km) +25m 2:15 / km

IW. Wouldn't you know it? The tube that I changed on the way home last night was flat this morning. Pumped it up and hoped for the best... Great tail wind made for an easy and speedy trip.

8 PM

Bike - Road 34:34 [2] 12.81 km (2:42 / km) +70m 2:38 / km

HFW. Still soggy without being wet but at lest the tyre stayed up. Windy but not too bad and not much of a hindrance, just later than would have been nice.

Tuesday Feb 21, 2017 #

7 AM

Bike - Road 35:21 [2] 12.96 km (2:44 / km) +28m 2:42 / km

IW. Tyre flat so pumped it up, lasted a mile, pumped it up again and hoped for the best. It worked, got the rest of the way in to work without drama.

6 PM

Bike - Road 45:21 12.74 km (3:34 / km) +67m 3:28 / km

HFW. Looked wet out when leaving but thankfully the rain had stopped. Tyre flat again so pumped it up and hoped for the best, got nearly half way before having to start over. Then only made a mile, then another mile, and another, the gave up and changed the tube. Turned out to be a dodgy patch from a previous puncture that was leaking. Hopefully the new tube will stay up.
Too late to make the MDC run but an easy few days are no bad thing as the past few weeks have been quite hard.

Monday Feb 20, 2017 #

7 AM

Bike - Road 32:15 [2] 13.01 km (2:29 / km) +26m 2:27 / km

IW. Not a good start to find out I had a puncture. Pumped it up and hoped for the best. So annoyed about the wheel that I forgot to be concerned about not having enough layers on, turned out really warm and a t-shirt and jacket was plenty. Taking it very easy as right calf a little tight - maybe connected to the ankle nerve pain?

9 PM

Bike - Road 34:15 [2] 12.88 km (2:40 / km) +54m 2:36 / km

HFW. Not in a good mood, cold, wet, hungry, tyre had gone down and late. Felt better by the time I got home (no longer cold or wet but more hungry and late).

Sunday Feb 19, 2017 #

11 AM

Run - Trail 3:39:13 21.29 km (10:18 / km) +869m 8:33 / km
shoes: Salomon Fellraiser 2016

Round the Black Mountains with MarkP, Lucy and Nicky doing some MM type training. Really enjoyable day out, felt more like a fun social run than anything else - even stopped for a picnic. Glad of the slow pace as the past few days have been hard on my legs. Nerves in my ankle were grand for about 2.5 hours but then were really painful towards the end.

Saturday Feb 18, 2017 #

3 PM

Run - Trail 1:43:14 16.76 km (6:10 / km) +705m 5:05 / km
shoes: Salomon Fellraiser 2016

Pontypridd Circular. Nearly left it too late to get a decent run in but managed in the end. Not too much tarmac but a little more than my ankle liked, so quite sore finished, otherwise a surprisingly nice route with a series of good climbs. Feeling much more lively than yesterday so kept an honest pace, but also glad that I opted out of the fell race.

Friday Feb 17, 2017 #

2 PM

Run - Trail 2:16:27 19.54 km (6:59 / km) +330m 6:26 / km
shoes: Salomon Fellraiser 2016

Last minute run with Nicky along the Glamorgan Coast. A little wind but very mild and the sea was dead flat, even a bit of sun. Enjoyable but think that the legs are too tired to do the fell race tomorrow.

7 PM

Climbing 45:00 [1]

At Spot with MarkP, Antonio and rcro. Not real progress on last week but going okay. Frustratingly they'd changed the two routes that I failed on last week that I wanted another go at.

Thursday Feb 16, 2017 #

7 PM

Run - Trail warm up/down 18:26 2.96 km (6:14 / km) +135m 5:05 / km
shoes: Salomon Fellraiser 2016

Up to the top of Fforest Fawr with Wil, John and MarkB.

Run - Intervals intervals 32:07 4.57 km (7:02 / km) +258m 5:29 / km
shoes: Salomon Fellraiser 2016

Spirals in Fforest Fawr, starting with the long climb from Castell Coch gates. Legs feeling the roads and Will in good form so was pushed hard on them all tonight (just manged to sneak ahead on them all but was made work harder than I had planned!). Dry but very slippery. 5 climbs I think.

8 PM

Run - Trail warm up/down 16:01 2.54 km (6:19 / km) +27m 6:00 / km
shoes: Salomon Fellraiser 2016

Back down the bike trails (slippery) and a paddle in the river.

Wednesday Feb 15, 2017 #

7 AM

Bike - Road 33:36 [2] 13.0 km (2:35 / km) +26m 2:34 / km

IW. Nothing of note to report.

6 PM

Bike - Road 22:19 8.76 km (2:33 / km) +19m 2:31 / km

From work to the Street O. Usual route. Bit soggy though, unwelcome. Caught and past a cyclist who then bust himself to stay on my wheel for a while, then disappeared. Said it before, but a weird breed.

7 PM

Run - Orienteering 1:00:27 13.26 km (4:34 / km) +169m 4:17 / km
shoes: Asics Gel GT 1120 07

SWOC Street O in Radyr, 60 minute Score.
Enjoyed this, there were a few moments when I thought my quads were stiffening up but they turned out to behave grand. Also thought that I'd messed up the route as the map covered a bigger area than last time I ran here, optimised my route after that and actually ended up with a near perfect route - dropped 4 controls (3 10 pointers and 1 20 pointer) and was 30 seconds late back. A bit more effort would have made it possible to get the last 20 pointer and another 10 pointer, but with the rain making my description sheet soggy and it then being impossible to write the answers on, that wasn't going to happen this evening.

8 PM

Bike - Road 12:20 [2] 4.78 km (2:35 / km) +31m 2:30 / km

Home from the Street O. Fortunately the battery lasted. Quite wet on the trails, rain must have been heavier than I thought.

Tuesday Feb 14, 2017 #

7 AM

Bike - Road 32:50 [2] 12.97 km (2:32 / km) +26m 2:30 / km

IW. Brisk morning with a little wind, nice, but still moving slowly.

5 PM

Bike - Road 29:52 12.9 km (2:19 / km) +57m 2:16 / km

HFW. Busy, left on time and was surprised by the number of cyclists. Passed them all despite still feeling slow. Wet leaving work but it got better and was grand by the time I was on the Taff Trail.

6 PM

Run - Trail 1:19:32 12.01 km (6:37 / km) +376m 5:44 / km
shoes: La Sportiva Crosslite (5)

Nice and easy run from MDC HQ with quite possibly the smallest Tuesday evening group yet, just 5 of us - MDC is obviously a much more romantic club than I imagined. Low route to the Wenallt and back via the dogging car-park in Fforest Fawr (which was surprisingly popular considering the day). Very enjoyable jaunt on a misty but nice enough evening.

Monday Feb 13, 2017 #

7 AM

Bike - Road 34:30 [2] 12.98 km (2:39 / km) +34m 2:37 / km

IW. The forecast westerly wind turned out to be an easterly. Mostly not too annoying, just taking it easy to rest the legs a bit.

6 PM

Bike - Road 31:44 12.9 km (2:28 / km) +60m 2:24 / km

HFW. Wind still from the east. Some nice helpful bits up along the Taff but still taking it easy so time pretty slow despite the bonus push.

Sunday Feb 12, 2017 #

11 AM

Run - Terrain warm up/down 10:36 [2] 1.43 km (7:26 / km) +21m 6:55 / km
shoes: VJ Falcons 14

Nice and easy heading west, not so nice coming back into the very cold wind. A cm or two of snow about, just enough to make it feel wintery without it actually making it any harder to run.

Run - Orienteering race 44:12 7.1 km (6:14 / km) +173m 5:33 / km
shoes: VJ Falcons 14

Llangatwg, Blue, 6.3km, 185m, 11 controls.
This was really enjoyable and also quite possibly the first time that I have orienteered with a hat on! Quite a few people out and footprints everywhere in the snow. Course took in the eastern bit of the mountain which I'm not very familiar with, so a nice new bit to explore. Even though below zero, even without the considerable wind chill, it was plenty warm enough running. Lost a minute at #5 (was looking for a ruin rather than a crag - no loose descriptions) and a further 30 seconds at #8, but otherwise just chugging.

C • Just chugging 2

1 PM

Run - Road warm up/down 13:19 1.88 km (7:05 / km) +101m 5:35 / km
shoes: La Sportiva Crosslite (5)

Wanted to check out the short cut on the way down but didn't have enough time, especially after bumping into the marshal at the far check-point who had got lost and needed the organisers to know that it'd take her at least another 10 minutes to get there.

2 PM

Run - Fell race race 32:52 6.74 km (4:52 / km) +331m 3:55 / km
shoes: La Sportiva Crosslite (5)

Pen Tir Drop fell race, Cwmdu, 7km, 324m.
Another fun outing. Much warm down in Cwmdu than up on the mountains, but still snow in the air and a similar amount on top of the mountain. Started slow but steady and sat in 7th up the rocky track, but as soon as it got steep the 5 in front of me slowed right down so I passed them and hoped to get a bit of a lead before the long, long flat bit. First was well gone but held second until the turn, then got passed and just didn't have the flat speed to be able to hang on. Just about fast enough to hold off the gut behind. Quite happy with the run considering what my legs have done over the past few days.

Run - Road warm up/down 9:09 [1] 0.97 km (9:26 / km) +38m 7:53 / km
shoes: La Sportiva Crosslite (5)

Very slow jog along the road with Will and Ake, legs tired but not sore. Great cake and tea in the hall afterwards. Great day.

Saturday Feb 11, 2017 #

1 PM

Run - Trail 1:37:04 14.41 km (6:44 / km) +456m 5:49 / km
shoes: Salomon Fellraiser 2016

An explore arounf Ponty, wasn't expecting much but actually found some nice trails and some bits that will requite a further investigation. Out twice as long as I planned, but the pace was slow and easy. Very light snow on the high points and the usual hidden styles in farmland, but overall quite enjoyable.

Friday Feb 10, 2017 #

9 AM

Run - Trail 2:18:11 19.98 km (6:55 / km) +750m 5:49 / km
shoes: Salomon Fellraiser 2016

Nice run from Pontypandy over to Pant-y-Wal and up to the Bwlch with Will. Cold and a few snowflakes in the air, but nothing more. Both moving slow after last nights session. Knocked off a new trig point.

7 PM

Climbing 45:00 [1]

About an hour and a half at Spot with MarkP, rcro and BenD. Definite progress tonight and did quite a few physical routes before the arms gave out.

Thursday Feb 9, 2017 #

7 AM

Bike - Road 34:37 [2] 13.01 km (2:40 / km) +46m 2:37 / km

IW. Just couldn't get the legs turning this morning. Another nice one it was as well.

5 PM

Bike - Road 32:53 [2] 12.76 km (2:35 / km) +50m 2:32 / km

HFW. Still not wanting to get moving, but it was a lovely evening, though pretty cool already. Mostly light enough all the way home despite leaving at 5:30.

6 PM

Run - Trail warm up/down 19:46 1.98 km (9:59 / km) +233m 6:17 / km
shoes: Salomon Fellraiser 2016

Up the Garth, including going straight up the steep path, for only the second time (which wasn't as bad as I remembered).

C • hard segment 3

Run - Intervals intervals 19:00 1.64 km (11:36 / km) +200m 7:12 / km
shoes: Salomon Fellraiser 2016

Hills with some of the MDC gang, as usual glad they were there as there was no way that I was heading out on my own. Found a nice section on the nose of the Garth and (controversially) did in 7 times. Slow to get going but improved all the way through. Goof session and felt like it was worth it. After.
120m with 35m climb: 1:05, 1:05, 1:04, 1:01, 0:59, 0:59, 0:57

7 PM

Run - Trail warm up/down 27:00 3.94 km (6:51 / km) +46m 6:29 / km
shoes: Salomon Fellraiser 2016

Nice easy loop down, including some fun in Gwaelod woods.

Wednesday Feb 8, 2017 #

7 AM

Bike - Road 32:46 12.97 km (2:32 / km) +26m 2:30 / km

IW. Cold again. Beautiful morning.

5 PM

Bike - Road 32:26 12.88 km (2:31 / km) +59m 2:28 / km

HFW. Main light failed, battery must be completely kaput. Fortunately light enough to be able to shift well enough with the back-up light.

Tuesday Feb 7, 2017 #

7 AM

Bike - Road 34:01 12.94 km (2:38 / km) +28m 2:36 / km

IW. More successful this morning and a cracking sunrise to boot.

5 PM

Bike - Road 24:27 9.13 km (2:41 / km) +70m 2:35 / km

Out to the Dallimore's for the MDC run. Glad I don't live in Radyr, the hills a right bugger! (especially when I wasn't in my SPDs).

6 PM

Run - Trail 1:22:40 13.32 km (6:12 / km) +321m 5:32 / km
shoes: Salomon Fellraiser 2016

MDC run from the Dallimore's. Group split from the start and then 3 of the original 12 in the unsteady group joined the steady group so we ended up with quite a brisk bunch. Opted to explore a few new trails rather than another visit to the Garth and it was a lot of fun - been a long time since I've been to so many new places in one run near Cardiff. Great food after.

9 PM

Bike - Road 10:15 [1] 4.09 km (2:31 / km) +9m 2:29 / km

Nice easy spin home with Ake. Lovely evening.

Monday Feb 6, 2017 #

7 AM

Bike - Road 33:00 12.93 km (2:33 / km) +28m 2:32 / km

IW fail. First headed out with a flat battery so had to come back and change it. Then caught the president while trying make up time, and while having a nice chat it didn't get me in very quickly. Then not once, but twice, dropped a new bottle of shower gel, the second of which smashed a bit hole in it. Unexpectedly cold morning, even some ice about.

5 PM

Bike - Road 34:47 14.29 km (2:26 / km) +58m 2:23 / km

HFW via P2C. Not problems other than the cold rain, which wasn't actually very heavy but there were a fierce load of puddles around. Moving nicely though after a pretty easy few days.

Sunday Feb 5, 2017 #

12 PM

Run - Terrain 3:00:00 14.77 km (12:11 / km) +576m 10:12 / km
shoes: Salomon Fellraiser 2016

Teaching Nicky to navigate on the Black Mountain. Lots of stopping and pointing things out. Good navigation and got to explore some bits I've not been to before. Nice and warm at the start, though got cold when I got wet feet through the marshy bit. Warmed up again by the end. Nice day to be in the hills and even a bit of snow higher up.

Saturday Feb 4, 2017 #

5 PM

Run - Trail warm up/down 14:51 2.97 km (5:00 / km) +58m 4:33 / km
shoes: VJ Falcons 14

Run around some forest roads to warm up while waiting for it to get dark.

6 PM

Run - Orienteering race 1:01:03 9.38 km (6:30 / km) +197m 5:53 / km
shoes: VJ Falcons 14

Western Night League, New Beechenhurst. 60 minute Score.
Really enjoyed this, definitely helped by the controls having reflectors on, but also just enjoyed being the in the woods.

Didn't chose a very good route (too many low pointers at the start and not enough time at the end), also had no flow in my navigation and was a little wonky in many places (including missing a control on a path, ending up on another path and having to re-plan my route).

Saw lots of deer (including one I thought was a control as it's eyes mirrored perfectly for the two small reflected that were on the controls).

Went for one last control at the end, rushed it and lost enough time to be late back, however also lost enough time (45 seconds maybe?) to ensure that my battery failed on the way to the finish. Therefore lost another 30 seconds trying to get the spare and run through the thick trees with a tiny light. This was enough to get beaten by Justin.

Friday Feb 3, 2017 #

7 PM

Climbing 45:00 [1]

About 80 minutes at Spot with MarkP, rcro, BenD and an Italian bloke from mark's work. Considering my lack of climbing recently I was surprised at how well I coped, though there is obviously plenty of room for improvement. as think of a wee run today but had a very lazy day instead.

Thursday Feb 2, 2017 #

7 AM

Bike - Road 36:37 13.0 km (2:49 / km) +40m 2:46 / km

IW. Eerily quite on the Taff Trail. Annoying headwind.

5 PM

Bike - Road 30:58 12.9 km (2:24 / km) +40m 2:22 / km

HFW. Late, thankfully wind was helpful and made it home not too late for intervals. So mild.

6 PM

Run - Trail warm up/down 23:01 3.17 km (7:15 / km) +149m 5:53 / km
shoes: Salomon Fellraiser 2016

Warm up around Gwaelod. Needing some movement to find some motivation.

Run - Intervals intervals 28:21 4.27 km (6:38 / km) +344m 4:44 / km
shoes: Salomon Fellraiser 2016

MDC hills with MarkP, rcro, Ake and John. Same hill as we started the winter on, only 5 this evening instead of 3 and conditions were much slower being soft underfoot and a head wind. Started conservatively but got working a bit harder towards the end. Quite enjoyed it in the end.
5 x 470m with about 55m climb: 2:36, 2:37, 2:31, 2:31, 2:29.

Run - Trail warm up/down 24:25 3.31 km (7:23 / km) +84m 6:33 / km
shoes: Salomon Fellraiser 2016

Warm down. Nice and easy but was feeling drained by the time we got home, even dizzy. Left over MDC cake much needed and very good.

Wednesday Feb 1, 2017 #

7 AM

Bike - Road 32:31 13.01 km (2:30 / km) +30m 2:28 / km

IW. Much like the past few days, dark and gloomy but the rain holding off.

5 PM

Bike - Road 31:14 12.91 km (2:25 / km) +46m 2:23 / km

HFW. Just like this morning.

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