Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 28 days ending Feb 28, 2018:

activity	#	time	miles		km		+m
Bike - Road	31	17:16:34	236.1	(4:23)	379.97	(2:44)	1387
Run - Trail	16	12:05:38	68.69	(10:34)	110.54	(6:34)	2743
Run - Orienteering	6	6:02:38	39.67	(9:08)	63.85	(5:41)	995
Walk	4	6:00:00	24.51	(14:41)	39.44	(9:08)	2812
Climbing	4	3:00:00
Run - Intervals	1	1:08:44	5.65	(12:09)	9.1	(7:33)	476
Run - Road	1	3:27	0.33	(10:36)	0.52	(6:35)	7
Total	61	45:37:01	374.95		603.42		8420

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Wednesday Feb 28, 2018 #

5 PM

Run - Trail 35:32 [2] 6.56 km (5:25 / km) +27m 5:18 / km
shoes: Salomon Fellraiser 2017 (blue)

Short run after a site visit. No snow down here but the ground was rock hard. Had no map so just followed the footpaths that turned up. Taking it very easy.

Tuesday Feb 27, 2018 #

7 AM

Bike - Road 33:31 [1] 12.94 km (2:35 / km) +29m 2:34 / km

IW. Well cold again but properly wrapped up. No hat but the cold head didn't bother me.

5 PM

Bike - Road 32:13 [1] 12.68 km (2:32 / km) +48m 2:30 / km

HFW. A few snow flurries during the afternoon but not enough to even give a light dusting. Unsurprisingly, pretty cold.

6 PM

Run - Trail 1:00:00 8.51 km (7:03 / km) +377m 5:46 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run from Treforest up on to Senghenydd Common. Stunning clear night but well below freezing even without the icy wind. Well wrapped up and it was only the gloves that I underestimated (couldn't find my better ones). Long steep climb to start which took a while before I could sort of get moving. Very enjoyable and far too much food (again) after.

Monday Feb 26, 2018 #

7 AM

Bike - Road 35:00 [2] 12.82 km (2:44 / km) +18m 2:43 / km

IW. Another puncture to celebrate a new year and a new week. Expecting this by now. Cold but sunny.

5 PM

Bike - Road 33:54 [2] 12.83 km (2:39 / km) +49m 2:36 / km

HFW. Took the wheel off at home to try and locate the source of the punctures, think it may have been from the damage to the tyre hen it was sliced, stuck a patch on the inside and am now hoping for the best (again).

Sunday Feb 25, 2018 #

Event: BNC Weekend National Event (UKOL) and Welsh League

10 AM

Run - Trail warm up/down 17:30 [2] 2.5 km (7:00 / km) +15m 6:48 / km
shoes: Jalas 2010

Forgot to put my watch on this morning. Feels very odd without it.

11 AM

Run - Orienteering race 1:07:06 [4] 12.2 km (5:30 / km) +210m 5:04 / km
shoes: Jalas 2010

Pembrey, WOA League, Black, M21L, 10.2km, 210m, 25 Controls.
Haven't been here for a long time, and after that experience it will be a long time before I go back. So sad to what was such a nice forest reduced to a massive bramble patch, even the areas that were still indicated as runnable forest were covered in low brambles.

To avoid some brambles the planner had taken us around the country park and into some very featureless dunes, none of which was too my liking. Lots and lots of dead track running which my legs just weren't interested in. Tried to go straight on one leg towards the end, but not such a good idea.

12 PM

Run - Trail warm up/down 7:30 [1] 0.8 km (9:22 / km)
shoes: Jalas 2010

Finish to download. Wee blister on the back of my let foot. Quads not in a good mood.

Saturday Feb 24, 2018 #

Event: British Night Championships (UKOL)

7 PM

Run - Trail warm up/down 11:32 [2] 1.65 km (6:59 / km) +32m 6:22 / km
shoes: VJ Falcons 2017

With Bradc, timing well to avoid waiting at the start for long in the very cool wind.

8 PM

Run - Orienteering race 1:23:22 [4] 13.29 km (6:16 / km) +153m 5:56 / km
shoes: Salomon Fellraiser 2017 (blue)

BOC Night, Merthyr Mawr, M21E, 11.1km
This was a good area for a night race and it was a lovely clear evening (if slightly nippy). Enjoyed being out, but unfortunately the course had a lot of long legs, which resulted in a lot of path running, and next to no short technical ones.

On my own for pretty much the whole course. Felt reasonably good at the start but apparently that was because I was running so slow - although I was a couple of minutes up on Nick by #5 (where Ben caught him). One big banana and a few small wobbles in circles were most of the time I lost, maybe 2.5 minutes all in?

Got caught by Ben, Nick and then GG late in the course, but didn't have the strength with moaning quads on the steep up and downs to contemplate trying to stay with them. Surprised to finish 6th which what felt like a very slow run, but I was also a long way behind GG (20 odd minutes).

9 PM

Run - Trail warm up/down 12:45 [1] 1.91 km (6:40 / km) +15m 6:25 / km
shoes: VJ Falcons 2017

With BenM and GG. Struggling to keep up...

Friday Feb 23, 2018 #

12 PM

Run - Trail 45:09 [2] 5.3 km (8:31 / km) +92m 7:51 / km
shoes: Salomon Fellraiser 2017 (blue)

An explore of Coed Trecastell, was planning on a longer loop but got stuck (nearly literally) in the woods. One lovely bit of wood (which i didn't go in) and a lot of brambles (which i coudln't get out of). Despite the sun, not a good day to be in shorts.

Thursday Feb 22, 2018 #

Event: After Dark 5

7 AM

Bike - Road 33:51 [2] 12.97 km (2:37 / km) +37m 2:34 / km

IW. Getting nippy again. Body really not up for this this morning.

5 PM

Bike - Road 32:37 [2] 12.62 km (2:35 / km) +65m 2:31 / km

HFW. One short speedy bit otherwise just chugging.

7 PM

Run - Orienteering race 59:53 12.7 km (4:43 / km) +140m 4:28 / km
shoes: Asics trail (orange)

SWOC street O around Thornhill. Took it steady as not wanting to ruin my legs. Lovely crisp evening and really enjoyed it. Also a difficult course to chose a good route and was not possible to clear, but think I got it about right.

Wednesday Feb 21, 2018 #

7 AM

Bike - Road 33:47 [2] 12.99 km (2:36 / km) +29m 2:34 / km

IW. Hadn't realised it was half-term, was wondering why it's been so quite on the roads this week.

5 PM

Bike - Road 33:52 [2] 12.85 km (2:38 / km) +70m 2:34 / km

HFW. Left a bit late but still made it home in the light. Yes.

7 PM

Climbing 45:00 [1]

An hour and a half at Spot with Mark. Started quite slowly with not much success, but after changing rooms things got much better and ended up with the best session for a while.

Tuesday Feb 20, 2018 #

7 AM

Bike - Road 30:33 [2] 12.99 km (2:21 / km) +27m 2:20 / km

IW. Lovely sunny morning. Traffic lights were even kind.

5 PM

Bike - Road 33:00 [2] 12.77 km (2:35 / km) +45m 2:32 / km

HFW. Puncture #*%$*. Think it was connected to the last one when I got a bit gash in my tyre which may have cut the wires in the carcass. At least it was light and dry and I made it home just in time to get to the MDC run.

6 PM

Run - Trail 1:06:45 11.58 km (5:46 / km) +363m 4:59 / km
shoes: Salomon Fellraiser 2017 (blue)

MDc run around Pant-y-Wal. Lovely clear evening but a mighty cool breeze. 11 in the the group but a decent pace and stops weren't very long. Enjoyed it much more than I expected. Good feed after.

Monday Feb 19, 2018 #

7 AM

Bike - Road 33:51 [2] 12.95 km (2:37 / km) +30m 2:35 / km

IW. So mild, way overdressed in shorts, t-shirt and heavy jacket. No punctures...

7 PM

Bike - Road 34:41 [2] 12.68 km (2:44 / km) +69m 2:40 / km

HFW. Wondering if my recent tight quads have any connection to the new bike? Not been pushing hard but have been particularly slow since getting it.

Sunday Feb 18, 2018 #

11 AM

Walk 30:00 [1] 4.0 km (7:30 / km) +120m 6:31 / km
shoes: Salomon Fellraiser 2017 (blue)

Explore of the adit and quarry behind the house (including a run back down the hill to puck up the forgotten torch). Nice little leg loosener (out about 2 hours).

Saturday Feb 17, 2018 #

Event: NGOC League 2

10 AM

Walk 3:15:00 [1] 19.56 km (9:58 / km) +1648m 7:01 / km
shoes: Salomon Fellraiser 2017 (blue)

Great loop of the Ogwen valley with Nicky. Jogging where the conditions allowed but mostly walking. Old snow above about about 750m caused a bit of concern for Tryfan, but it was actually no harder than usual. Cold wind up high again but also treated to occasional bits of blue sky. Summit of Carnedd Llewelyn was pretty icy and glad to get off that. The ridge and then descent thereafter was excellent. Great day out (6.75 hours).

Friday Feb 16, 2018 #

2 PM

Walk 1:30:00 [1] 10.3 km (8:44 / km) +934m 6:01 / km
shoes: Salomon Fellraiser 2017 (blue)

Walk up Cadir Idris on the way up north. Lovely and sunny in the valley but very cold wind and a bit of snow on the top. Excellent views (3 hours).

Thursday Feb 15, 2018 #

7 AM

Bike - Road 32:30 [2] 0.87 km (37:19 / km)

IW. Don't know what I did to stop my watch, but it only re cored a bit of the cycle. Kept an eye out for the visiting RogerG but didn't see anyone moving slow enough. No cycle home as got yet another puncture on the way into town after work, many thank's for the Dallimore's for giving me a lift home.

C • Tyres 3

Wednesday Feb 14, 2018 #

7 AM

Bike - Road 34:16 [2] 12.94 km (2:39 / km) +30m 2:37 / km

IW. Luckily managed to coincide with the break between the ice melting and the rain starting. Not so lucky with the wind.

6 PM

Climbing 45:00 [1]

Boulders for a climb with Mesh. Didn't do too bad but not all that motivated either (put off by the £9 entry maybe). An extra metre on a wall makes it feel a whole lot higher!

8 PM

Bike - Road 55:32 [2] 18.34 km (3:02 / km) +72m 2:58 / km

HFW via a trip to Boulders. Wet going there, went along Newport Road, too busy. Home via Splott, much better and rain stopped. Bridge closed but found a pedestrian one I didn't know about.

Tuesday Feb 13, 2018 #

7 AM

Bike - Road 37:50 [2] 13.03 km (2:54 / km) +31m 2:52 / km

IW. Horrible head wind all the way in. Hard work and very slow. these are the days i regret having a singlespeed.

5 PM

Bike - Road 34:38 [2] 12.59 km (2:45 / km) +57m 2:41 / km

HFW. A headwind of course. Lovely evening though.

6 PM

Run - Trail 1:22:52 12.41 km (6:41 / km) +241m 6:05 / km
shoes: Adidas Kanadia TR4

Impromptu MDC run from Creigiau, not a very hilly route but paths were surprisingly nice and not all that muddy. Only 5 of us out for this. Never seen Mesh move so quickly as when a horse charged him.

Monday Feb 12, 2018 #

7 AM

Bike - Road 33:32 [2] 13.0 km (2:35 / km) +31m 2:33 / km

IW. Cold and icy puddles but not much in the way of frost, not as cold as other mornings either.

7 PM

Bike - Road 33:37 [2] 12.93 km (2:36 / km) +67m 2:32 / km

HFW. Moving along okay, but slow in places. Pretty cold, fingers got cold.

Sunday Feb 11, 2018 #

Event: SBOC Local Event (Winter League 4)

9 AM

Run - Trail 3:20:47 25.82 km (7:47 / km) +1026m 6:29 / km
shoes: Salomon Fellraiser 2017 (blue)

Longish run with GD44 around Treherbert and the upper Rhondda - surprisingly the first time I've done a long run with him. Nasty climb at the start but plenty of nice running after that, even a bit of snow/hail. Some nice trails but also a rough bit where I'd planned on taking an MDC run, so need to look at that again. Nice morning to be out.

C • Enjoyed this 1

Saturday Feb 10, 2018 #

Event: BOK Winter League

10 AM

Walk 45:00 5.58 km (8:04 / km) +110m 7:20 / km
shoes: Salomon Fellraiser 2017 (blue)

Bit of navigation training with Nicky. Plan was to jog but here chest infection was still bothering her too much. West east to the avoid the rain, which I think was the right decision as we only got a little but it was minging when back in Cardiff.

Friday Feb 9, 2018 #

6 PM

Bike - Road (2720) 30:00 [2] 9.2 km (3:16 / km) +127m 3:03 / km

Up to climbing with Mark. Took a slightly longer route as we'd made the effort to get out. A bit nippy in shorts. Having a few easy days as not feeling very energetic recently.

7 PM

Climbing 45:00 [1]

At Spot with Mark. Not a great climb, didn't feel strong enough to hold onto much and failed routes that I managed last week.

8 PM

Bike - Road 10:56 [2] 4.39 km (2:29 / km) +10m 2:28 / km

Back from Spot. Short route. Colder than earlier.

Thursday Feb 8, 2018 #

7 AM

Bike - Road 34:03 [2] 13.0 km (2:37 / km) +27m 2:36 / km

IW. Changed the rear wheel back to the old one, the slightly lower gear made it much easier, but not any quicker. Bit worried that the dampness in the air was going to freeze, thankfully it didn't.

5 PM

Bike - Road 34:13 [2] 12.52 km (2:44 / km) +54m 2:41 / km

HFW. No sooner had I left work than I cycled over something very sharp, tyre went straight down. Changed the tube only to put the flat one back in by mistake... Sorted that and then set up the rear wheel with the chain off the cassette. Sorted that out and eventually got going. Huge slick right across the tyre, will try and glue it when it dries out. Not in the mood to get out and do any hills when I got home.

Wednesday Feb 7, 2018 #

7 AM

Bike - Road 32:32 [2] 13.01 km (2:30 / km) +29m 2:28 / km

IW. Another very cold but glorious morning, makes such a difference seeing the sun.

5 PM

Bike - Road 33:25 [2] 12.89 km (2:36 / km) +65m 2:32 / km

HFW. Still rather cold but still dry. Missed the sunset again but it was still light all the way home.

Tuesday Feb 6, 2018 #

7 AM

Bike - Road 32:30 [2] 12.94 km (2:31 / km) +30m 2:29 / km

IW. Didn't quite see the sun but the sky was a nice colour Not as cold as last night.

5 PM

Bike - Road 33:07 [2] 13.01 km (2:33 / km) +63m 2:29 / km

HFW. Surprised I made it after the snowbomb we had at 3:00, must have seen at least 100 snow flakes. Cold headwind all the way home.

6 PM

Run - Trail 1:12:48 [3] 13.57 km (5:22 / km) +215m 4:58 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run from GD44's. Thought I was going to be running on my own as when i was having trouble with my innersole everyone else left. Headed off but no sign of them, but accidentally bumped into everyone down by the Taff. Quite a steady paced run with not too many stops (waiting for Alan). Good job I didn't run on my own as my light die after about 50 minutes. Lovely evening and a satisfied tummy at GD44's after.

Monday Feb 5, 2018 #

7 AM

Bike - Road (3258) 32:58 [2] 12.94 km (2:33 / km) +32m 2:31 / km

IW. I saw the sun!!!

7 PM

Bike - Road 34:18 [2] 12.83 km (2:40 / km) +57m 2:37 / km

HFW. Late cycle, very cold, glad that I was overdressed this morning as I needed it this evening.

Sunday Feb 4, 2018 #

Event: Winter Short Score 2 MTBO

11 AM

Run - Trail warm up/down 17:02 2.61 km (6:32 / km) +39m 6:04 / km
shoes: VJ Supra 2018

Slow to get moving, did an extra loop into Canop Ponds to try and wake the legs up.

Run - Orienteering race 1:25:10 14.2 km (6:00 / km) +292m 5:26 / km
shoes: VJ Supra 2018

Triple Gloucester Long Race, Mallards Pike, Black, 12.4km, 185m, 27 controls.

Good course this, really enjoyed it. Running better than yesterday but still some way off a decent pace (again, felt confined by tight quads). Just about all the forest seemed to be covered in new brashings, dug up by boar or just waterlogged. Made for tough going in places but it was still worth going straight just about everywhere.

Lost about a minute each on two point feature controls, not sure that either of them were in quite the right place (15 and 19), but otherwise quite clean and it was nice to see some quite large bits of the forest that I haven't been into before. Surprised to be so close to Adam and Rhodri (and relieved to be ahead of megcd!), but Ben was waaaay out in front.

http://www.ngoc.routegadget.co.uk/rg2/#109

12 PM

Run - Trail warm up/down 3:46 [1] 0.54 km (6:55 / km)
shoes: VJ Supra 2018

Shuffle to download.

Saturday Feb 3, 2018 #

Event: Triple Gloucester Weekend - Middle Distance / Night Sprint / Long Distance

12 PM

Run - Trail warm up/down 13:06 2.3 km (5:42 / km) +37m 5:17 / km
shoes: VJ Falcons 2017

Much stiffer than I was expecting, shouldn't be so stiff after the past few days.

1 PM

Run - Orienteering race 43:32 6.68 km (6:31 / km) +132m 5:56 / km
shoes: VJ Falcons 2017

Triple Gloucester Middle, Mallards Pike, Brown, 6.0km, 130m, 24 controls.

A bit of the forest that I haven't spent much time in, so good to have an explore. Good course with plenty of changes in directions and keeping us off the paths. Unfortunately (for me) my quads were really tight and I couldn't get moving at all. At least the sloe pace made the navigation quite straightforward Once I'd adjusted to the terrain after the first few).

Ben flew around, never going to get close to him, but was also well beaten by Megcd (maybe that's a sign that I should start running my age class?).

http://www.ngoc.routegadget.co.uk/rg2/#107

2 PM

Run - Trail warm up/down 6:03 [1] 0.88 km (6:52 / km) +17m 6:15 / km
shoes: VJ Falcons 2017

Back to the finish field (opted to change before downloading as it was a bit nippy in the wind).

6 PM

Run - Road warm up/down 3:27 [2] 0.52 km (6:35 / km) +7m 6:10 / km
shoes: Asics trail (orange)

Rush to make the last start after staying (thankfully) to watch the end of the Rugby.

Run - Orienteering race 23:35 [4] 4.78 km (4:56 / km) +68m 4:36 / km
shoes: Asics trail (orange)

Triple Gloucester, Urban, Chepstow, Long, 3.5km.

An unusual excursion for me, into an urban environment for some orienteering. Night sprint around Chepstow, which is somewhere I've not explored before. Very enjoyable it was, though I was very slow. Reading the alleys and gaps in the dark was difficult, but didn't miss too much. Would need to do quite a lot more of this sort of stuff to get better.

Friday Feb 2, 2018 #

11 AM

Run - Trail 1:12:31 [3] 13.59 km (5:20 / km) +247m 4:53 / km
shoes: Salomon Fellraiser 2017 (blue)

Around Porthkerry and Barry to knock a bit more of the coast path off. maybe it was because it was such a glorious morning, but Barry was looking good and some of the coast path bits were actually quite pleasant. Planning on doing more but not recovered enough from last night - only the coast path through Barry docks left to do locally now.

6 PM

Climbing 45:00 [1]

A couple of house at Spot with Suzi and Mark (also cycled there and back). Much improved over last week and ticked off a couple of routes that I continually failed then.

Thursday Feb 1, 2018 #

7 AM

Bike - Road 30:49 [2] 12.92 km (2:23 / km) +27m 2:22 / km

IW. Body a bit more up for it this morning.

5 PM

Bike - Road 34:58 [2] 12.53 km (2:47 / km) +62m 2:43 / km

HFW. Hard work into a decent wind. Cyclist numbers up on yesterday.

6 PM

Run - Intervals intervals 1:08:44 9.1 km (7:33 / km) +476m 5:59 / km
shoes: Salomon Fellraiser 2017 (blue)

A sort of half hearted hill session, just didn't have the motivation this evening so was glad that the others were around to keep me going. With Ollie, Beccy, Mark P and Mark B. A couple of efforts on the way on the Garth and then 4 times up the Pentyrch side. Didn't record splits.

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