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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  Run - Trail 21 16:47:36 98.05(10:17) 157.8(6:23) 3354
  Bike - Road28 14:41:53 223.82(3:56) 360.21(2:27) 1283
  Run - Fell race1 2:02:58 12.27(10:01) 19.75(6:13) 1064
  Run - Orienteering2 1:32:36 9.16(10:06) 14.75(6:17) 265
  Climbing2 1:00:00
  Total53 36:05:03 343.32 552.52 5966
  [1-5]53 35:46:31

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Sunday Sep 30, 2018 #

10 AM

Run - Trail warm up/down 18:16 intensity: (4:26 @1) + (8:22 @2) + (5:28 @3) 2.65 km (6:53 / km) +1m 6:52 / km
ahr:109 max:149 shoes: VJ Supra 2018

Trying to get my quads working, helped a bit but not a lot. Quite a long wait before I got to run as well.
11 AM

Run - Orienteering 32:52 intensity: (18 @0) + (17:52 @1) + (8:31 @2) + (23 @3) + (5:06 @4) + (42 @5) 5.52 km (5:57 / km) +52m 5:41 / km
ahr:122 max:167 shoes: VJ Supra 2018

VHI Relays, Clydach Terrace, 4.7km, 18 controls.
Much like yesterday, everything was good apart from the quads, although it wasn't quite a s noticeable today as there wasn't much rough or steep bits. Still well down on pace though and have finished the weekend with fresh legs (quads aside)!

New map was great (thanks Ben) although I think the course could have made a bit more use of the area. Unfortunately my second leg had a nightmare and I was sent off a little behind a Welsh team and Robrunner, both of who I saw along the way. Nobody else to chase and no mistakes. Enjoyed it and look forward to running here with good legs.

Saturday Sep 29, 2018 #

Event: VHI Pwll Du / Clydach Terrace
 
9 AM

Run - Trail warm up/down 13:28 intensity: (3 @0) + (1:02 @1) + (6:01 @2) + (5:59 @3) + (23 @4) 2.06 km (6:33 / km) +79m 5:30 / km
ahr:132 max:161 shoes: VJ Supra 14

To the start. Quads very tight.

Run - Orienteering 59:44 intensity: (3 @0) + (17 @1) + (17 @2) + (2:29 @3) + (47:32 @4) + (9:06 @5) 9.23 km (6:29 / km) +213m 5:48 / km
ahr:159 max:178 shoes: VJ Supra 14

VHI, Pwll Du,7.7km, 340m, 24 controls
Cracking day, good area, good competition and a decent course. But the quads would not join the fun and ended up really not enjoying the run very much because of them. Tight from the start and then they just gave up, meaning I had no strength, so struggled going up hill and in rough terrain, the bits I usually enjoy the most. Struggled around slowly by keeping to the areas of best running. Disappointed but also surprised not to be much further down. Looking forward to getting my exam out of the way so I can change my focus to sorting my legs out!

Friday Sep 28, 2018 #

Note
(rest day)

No time for exercises today, study course followed by a delayed flight meant bed at 2:00am.

Thursday Sep 27, 2018 #

6 PM

Run - Trail 52:51 intensity: (2:52 @1) + (9:48 @2) + (24:44 @3) + (15:20 @4) + (7 @5) 9.9 km (5:20 / km) +97m 5:05 / km
ahr:141 max:165 shoes: Asics Gel GT 1120 07

Needed to get out after a day in the books. Not explore Glasgow before the railway stations and city centre before so was nice to have a poke around. Stunning evening and some lovely sights along the way, also some real areas of contrast. Far too many posing joggers along the river front and in the park.

Wednesday Sep 26, 2018 #

Note
(rest day)

Straight from work to the airport to the hotel for bed at 1:30am after a being messed up by the bus, security, delayed flight, dinner and another bus...

Tuesday Sep 25, 2018 #

7 AM

Bike - Road 33:43 intensity: (1 @0) + (11:46 @1) + (20:43 @2) + (1:00 @3) + (13 @4) 13.0 km (2:36 / km) +43m 2:33 / km
ahr:122 max:159

IW. Another cool one and another day I wished I'd dug out the full finger gloves. Body a bit more responsive than yesterday.
5 PM

Bike - Road 31:30 intensity: (53 @0) + (4:36 @1) + (19:45 @2) + (6:16 @3) 12.75 km (2:28 / km) +50m 2:25 / km
ahr:126 max:145

HFW. Glorious evening and plenty of folks out.
6 PM

Run - Trail 1:11:19 intensity: (20 @0) + (11:42 @1) + (36:07 @2) + (15:56 @3) + (7:14 @4) 9.98 km (7:09 / km) +379m 6:00 / km
ahr:130 max:161 shoes: Salomon Fellraiser 2017 (blue)

MDC run around Clydach Gorge and up onto the hill. Funky closed railway tunnel the highlight of the first bit, which was otherwise a little dull. Little bit rough after crossing the road but worth it for a lovely descent back down to the pub. Lovely sunset followed by the reddest full moon that I have ever seen. Topped off with surprisingly nice food and extra chips.

Monday Sep 24, 2018 #

7 AM

Bike - Road 34:00 intensity: (3 @0) + (4:56 @1) + (23:38 @2) + (4:56 @3) + (27 @4) 12.94 km (2:38 / km) +36m 2:36 / km
ahr:126 max:156

IW. Body really not up for this, quite an effort even just rolling along. Nice, but actually quite cool, morning.
5 PM

Bike - Road 35:00 intensity: (1:15 @0) + (27:52 @1) + (4:34 @2) + (1:19 @3) 12.64 km (2:46 / km) +50m 2:43 / km
ahr:112 max:141

HFW. A bit more awake than this morning but only marginally so.

Sunday Sep 23, 2018 #

8 AM

Run - Trail 52:21 intensity: (4:37 @1) + (32:47 @2) + (10:20 @3) + (4:37 @4) 7.91 km (6:37 / km) +117m 6:10 / km
ahr:131 max:163 shoes: Salomon Fellraiser 2018 (blk)

9 AM

Run - Trail 29:10 intensity: (28 @0) + (7:05 @1) + (17:05 @2) + (4:32 @3) 4.87 km (5:59 / km) +93m 5:28 / km
ahr:124 max:141 shoes: Salomon Fellraiser 2018 (blk)

10 AM

Run - Trail 1:01:43 intensity: (24 @0) + (10:10 @1) + (41:30 @2) + (8:42 @3) + (57 @4) 10.24 km (6:02 / km) +259m 5:21 / km
ahr:126 max:157 shoes: La Sportiva Crosslite (4)

Saturday Sep 22, 2018 #

7 AM

Run - Trail 46:38 intensity: (10 @0) + (3:12 @1) + (35:35 @2) + (7:41 @3) 8.36 km (5:35 / km) +76m 5:20 / km
ahr:128 max:144 shoes: Salomon Fellraiser 2018 (blk)

Last run yesterday and first run this morning, maybe I should start being nice to GD44... With Mark and Alan. Diverted from the official route to follow the 'old' route, which was the same distance but avoided a lot of tarmac. Lovely beach section to end.
9 AM

Run - Trail 44:08 intensity: (23 @0) + (19:19 @1) + (24:20 @2) + (6 @3) 7.57 km (5:50 / km) +19m 5:45 / km
ahr:120 max:136 shoes: La Sportiva Crosslite (4)

With Mark and Alan again, again some nice beech running (past Anglesey Airport) but not much else of special interest. Although it did stay dry.
11 AM

Run - Trail 51:59 intensity: (9 @0) + (35:48 @1) + (16:02 @2) 7.94 km (6:33 / km) +30m 6:26 / km
ahr:117 max:130 shoes: Salomon Fellraiser 2018 (blk)

Bonus leg with Alice and Karen as the Dalimore's (actually Nick!) got there van stuck in soft sand and couldn't make it on time. Karen struggling so an easy pace, but some lovely coast (one we got as far as the sea) and even found a permanent O control - who new there was a map out here???
2 PM

Run - Trail 33:07 intensity: (22 @0) + (39 @1) + (15:42 @2) + (15:44 @3) + (40 @4) 5.91 km (5:36 / km) +11m 5:33 / km
ahr:133 max:160 shoes: Salomon Fellraiser 2018 (blk)

Joined by the flying Scotsman on the causeway, which was a surprise bonus - though it was mostly hidden behind the wall. Dead flat and the only interesting bit was a bit along the beach and a nice bridge at the end. Tried to rain but only ended up being a few spots. With Nick, Alan and Mark.
4 PM

Run - Trail 54:59 intensity: (2:34 @0) + (15:27 @1) + (31:35 @2) + (5:23 @3) 7.61 km (7:14 / km) +104m 6:46 / km
ahr:121 max:142 shoes: Salomon Fellraiser 2018 (blk)

Nice loop around a steep headland, first cliffs that I've seen on the island. Again the threat of rain but none in the end. With Mark, Alan and Nick - mark taking the former two on a slightly different route for the middle section!
6 PM

Run - Trail 59:16 intensity: (20 @0) + (48 @1) + (15:28 @2) + (36:38 @3) + (5:52 @4) + (10 @5) 8.99 km (6:35 / km) +288m 5:41 / km
ahr:139 max:170 shoes: Salomon Fellraiser 2018 (blk)

Second bonus run of the day and added so there was more time/less running to do the following day. With Gary and Tom and considerably faster than the rest of the day. Also considerably more hills. But also some of the nicest coast and best views of the day.

Friday Sep 21, 2018 #

3 PM

Run - Trail 36:15 intensity: (18 @0) + (46 @1) + (9:33 @2) + (25:20 @3) + (18 @4) 6.9 km (5:15 / km) +30m 5:08 / km
ahr:137 max:161 shoes: Salomon Fellraiser 2018 (blk)

Anglesey Coast Path. Quite a straightforward leg along just to the south of Menai Bridge, with mark and Alice. Not all that exciting but quite pleasant all the same once off the road. Missed the heavy showers (just).
4 PM

Run - Trail 1:08:09 intensity: (19 @0) + (5:54 @1) + (24:20 @2) + (36:06 @3) + (1:30 @4) 11.92 km (5:43 / km) +38m 5:38 / km
ahr:134 max:162 shoes: Salomon Fellraiser 2018 (blk)

Anglesey Coast Path.
Second leg of the afternoon, with Tom and Astid from the end of Newborough Island. Nice open beach followed by some dull forest tracks. Sun and waves along the coast were spectacular.

Thursday Sep 20, 2018 #

7 AM

Bike - Road 32:25 intensity: (22 @0) + (7:23 @1) + (23:19 @2) + (1:21 @3) 12.94 km (2:30 / km) +41m 2:28 / km
ahr:124 max:143

IW. Must have been pretty wet overnight but was actually not too bad, could have done with the front mudguard though.
6 PM

Bike - Road 31:53 intensity: (43 @0) + (19:33 @1) + (8:28 @2) + (2:58 @3) + (11 @4) 12.8 km (2:29 / km) +50m 2:27 / km
ahr:118 max:158

HFW. Expecting lots of rain and wind but ended up with just a little helpful wind. I'll take that.

Wednesday Sep 19, 2018 #

7 AM

Bike - Road 33:08 intensity: (8 @0) + (3:42 @1) + (15:16 @2) + (7:14 @3) + (1:56 @4) + (4:52 @5) 12.98 km (2:33 / km) +40m 2:31 / km
ahr:136 max:174

IW. Quite damp leaving home, but as usual, okay once past the M4 and out of the valley. Rain seems to have put all the other cyclists off.
6 PM

Bike - Road 32:56 intensity: (24 @0) + (20:40 @1) + (11:14 @2) + (38 @3) 12.78 km (2:35 / km) +50m 2:32 / km
ahr:118 max:142

HFW. Lights on North Road by the uni have been completely re-synced to accommodated the new pedestrian crossings. Going to take me a while to learn the new sequence.

Tuesday Sep 18, 2018 #

7 AM

Bike - Road 30:35 intensity: (14 @0) + (6:09 @1) + (15:04 @2) + (7:35 @3) + (1:33 @4) 12.95 km (2:22 / km) +41m 2:19 / km
ahr:128 max:155

IW. A friendly wind, much appreciated. Not quite so friendly traffic.
4 PM

Bike - Road 28:35 intensity: (1 @0) + (54 @1) + (4:34 @2) + (14:57 @3) + (7:33 @4) + (36 @5) 12.64 km (2:16 / km) +50m 2:13 / km
ahr:143 max:186

HFW. Bit delays at work so in a rush. Wind was surprisingly helpful, especially towards the latter part of the cycle.
6 PM

Run - Trail 55:57 intensity: (2:21 @1) + (1:33 @2) + (4:31 @3) + (34:21 @4) + (13:11 @5) 7.39 km (7:34 / km) +366m 6:04 / km
ahr:156 max:178 shoes: Salomon Fellraiser 2017 (blue)

MDC run from Torpantau. Quite windy and cloudy, so opted to come back along the to make the best use of the daylight at the end. Just made it back without needing to turn the light on. Nice to be out running and some nice bits, wasn't feeling all that bouncy so quite happy for the numerous re-grouping rests!

Monday Sep 17, 2018 #

7 AM

Bike - Road 31:13 intensity: (3:13 @1) + (12:55 @2) + (14:02 @3) + (1:03 @4) 12.97 km (2:24 / km) +32m 2:23 / km
ahr:134 max:153

IW. Quite damp in the valley this morning, but not actually raining.
7 PM

Bike - Road 31:59 intensity: (2:22 @0) + (3:13 @1) + (19:29 @2) + (6:29 @3) + (26 @4) 12.56 km (2:33 / km) +51m 2:30 / km
ahr:124 max:159

HFW. Met Nicky for a stroll, so home slightly later. Just about needed the full lights, though I now know how long my rear lasts before needing a charge!

Sunday Sep 16, 2018 #

Note
(rest day)

Another day with the books.

Saturday Sep 15, 2018 #

Note
(rest day)

Study day - although if I was more productive and efficient with my use of time I would have time to run as well...

Friday Sep 14, 2018 #

Climbing 30:00 [1]

Spot with Mark and Richard. Didn't achieve much in the way of new stuff tonight but did feel like I was a bit stronger, which was nice.

Thursday Sep 13, 2018 #

7 AM

Bike - Road 32:02 intensity: (5 @0) + (8:06 @1) + (23:27 @2) + (24 @3) 12.98 km (2:28 / km) +44m 2:26 / km
ahr:121 max:136

HFW. Quads still suffering from Saturday so yet another very easy spin. Very quite out.
5 PM

Bike - Road 33:40 intensity: (2:13 @0) + (16:38 @1) + (14:39 @2) + (7 @3) + (3 @4) 12.95 km (2:36 / km) +52m 2:33 / km
ahr:116 max:153

IW. Surprisingly cool - warm a t-short a gillet and arms got quite nippy. Glad I remembered the gloves - lovely morning though.

Wednesday Sep 12, 2018 #

7 AM

Bike - Road 31:36 intensity: (19 @0) + (10:05 @1) + (11:41 @2) + (9:04 @3) + (10 @4) + (17 @5) 13.02 km (2:26 / km) +48m 2:23 / km
ahr:125 max:170

HFW. Took a slight detour at Radyr for a bit of a change and came across a group of 20 Scouts on bikes - skewed my statistics!
6 PM

Bike - Road 33:16 intensity: (21 @0) + (12:48 @1) + (19:20 @2) + (35 @3) + (12 @4) 12.9 km (2:35 / km) +49m 2:32 / km
ahr:120 max:151

IW. Quads still sore from the Four fans so looks like this is going to be a very easy week on the bike. Bites from last night very itchy and sore.

Tuesday Sep 11, 2018 #

7 AM

Bike - Road 31:34 intensity: (4 @0) + (3:58 @1) + (27:32 @2) 12.95 km (2:26 / km) +60m 2:23 / km
ahr:123 max:134

IW. Quite soggy leaving home, wasn't expecting rain until later in the day. Feck all other cyclists around.
4 PM

Bike - Road 30:57 intensity: (1 @0) + (3:06 @1) + (24:14 @2) + (3:36 @3) 12.56 km (2:28 / km) +50m 2:25 / km
ahr:127 max:144

HFW. Nice run through town so got home in good time even though I wasn't putting much effort in. Rain passed and a bit cloudy, but very mild evening.
6 PM

Run - Trail 1:09:35 intensity: (19 @0) + (4:02 @1) + (12:15 @2) + (18:26 @3) + (32:49 @4) + (1:44 @5) 9.17 km (7:35 / km) +422m 6:10 / km
ahr:144 max:172 shoes: Salomon Fellraiser 2018 (blk)

MDC run from Blaencwm.
Bit slow to get going (car park changed from the website...) but a lovely mild evening, if a bit wet underfoot (novel) and overcast. Took a new route around the back of the cwm (though I had done most of it before). Waterfall looking good and route was nice - apart from most of the group getting attacked by a small bitey thing. Nobody saw was the we nasty was - presumably a hornet - but most of us got bitten, sore bites as well.

Monday Sep 10, 2018 #

7 AM

Bike - Road 31:01 intensity: (7 @0) + (3:33 @1) + (25:41 @2) + (1:40 @3) 12.98 km (2:23 / km) +50m 2:21 / km
ahr:126 max:141

IW. Quads still sore and not wanting to do much, more sore than tired I think though.
7 PM

Bike - Road 32:31 intensity: (24 @0) + (11:36 @1) + (20:09 @2) + (22 @3) 12.74 km (2:33 / km) +65m 2:29 / km
ahr:121 max:136

HFW after P2C. Getting dark, back up lights enough but not for any longer at this time. Really enjoyed it taking it nice and steady. Lovely and still evening.

Saturday Sep 8, 2018 #

10 AM

Run - Trail 9:42 intensity: (1 @0) + (1:00 @1) + (4:02 @2) + (40 @3) + (3:59 @4) 1.61 km (6:01 / km) +62m 5:03 / km
ahr:139 max:163 shoes: La Sportiva Crosslite (4)

Short warm up, not feeling too bad but not bouncy either.
11 AM

Run - Fell race 2:02:58 intensity: (1 @0) + (14 @1) + (4 @2) + (1:00 @3) + (1:21:20 @4) + (40:19 @5) 19.75 km (6:13 / km) +1064m 4:54 / km
ahr:162 max:178 shoes: La Sportiva Crosslite (4)

Four Fans, Fell Race, Storey Arms.
3rd time doing this and getting 3 minutes slower each time... Problem today was a lack of racing and the quads, which was frustrating as I've actually done some work on them over the past week. Considered turning back quite a few times in the first half as the left quad was so sore and was making climbing difficult.

Glad I stuck at it as they improved a bit in the second half - though they didn't like either the climb or decent from Fan Fawr - 1:30 slower on this latter bit alone on my fastest time - in fact lost time on all the climbs. Despite rain and wind the conditions were actually the best that I've done this in!

Friday Sep 7, 2018 #

7 PM

Climbing 30:00 [1]

Back to Sport with mark and Oli as well this time. Wasn't feeling great but surprised myself by completing a route that I thought that I had no chance of doing!

Thursday Sep 6, 2018 #

7 AM

Bike - Road 29:43 intensity: (23 @0) + (1:50 @1) + (8:59 @2) + (17:25 @3) + (1:06 @4) 13.01 km (2:17 / km) +31m 2:15 / km
ahr:134 max:154

IW. Wanted to get under 30 for a whole week for the first time. Made it, despite the best efforts of traffic lights. Busy, but not as busy as yesterday.
5 PM

Bike - Road 31:08 intensity: (31 @0) + (2:43 @1) + (5:37 @2) + (18:02 @3) + (4:15 @4) 12.85 km (2:25 / km) +49m 2:23 / km
ahr:136 max:163

HFW. Tried as hard as I could to keep all cycles under 31 minutes this week, but got screwed in traffic and was over 2 minutes down by the time I hit the TT. Also headwind.

Wednesday Sep 5, 2018 #

7 AM

Bike - Road 29:30 intensity: (1:06 @1) + (15:14 @2) + (12:10 @3) + (1:00 @4) 12.98 km (2:16 / km) +36m 2:14 / km
ahr:134 max:155

IW. New morning PB of 89 cyclists - that's even without the students back - not that there are many of them around at 8:00am.
5 PM

Bike - Road 29:26 intensity: (1:07 @1) + (16:50 @2) + (11:29 @3) 12.8 km (2:18 / km) +50m 2:15 / km
ahr:132 max:146

HFW. Couldn't match this morning in sightings. Tried quite hard but legs not feeling as good as this morning. Still a decent time.

Tuesday Sep 4, 2018 #

7 AM

Bike - Road 28:59 intensity: (1 @0) + (2:16 @1) + (19:34 @2) + (7:03 @3) + (5 @4) 12.95 km (2:14 / km) +32m 2:13 / km
ahr:129 max:155

IW. Colder than i was expecting again so glad of the gloves this time. Expecting the school pick up in traffic to be notable but it wasn't. Legs feeling surprisingly good.
5 PM

Bike - Road 30:07 intensity: (44 @0) + (5:26 @1) + (8:55 @2) + (12:27 @3) + (2:33 @4) + (2 @5) 12.82 km (2:21 / km) +50m 2:18 / km
ahr:132 max:165

HFW. Well stuck in town and multiple times behind slow people, but moving well between. Surprised to be as quick as I was.
6 PM

Run - Trail 1:14:52 intensity: (1 @0) + (2:09 @1) + (11:29 @2) + (47:10 @3) + (13:27 @4) + (36 @5) 11.98 km (6:15 / km) +374m 5:24 / km
ahr:142 max:171 shoes: Asics trail (orange)

MDc run from Rob's place. Such a nice evening and great food that I'd almost forgotten about the run! Nice loop taking in Cefn Onn and Rudry. tried hard up from Cefn Onn but didn't feel great and took most of the rest of the run to recover! Big crowds out.

Monday Sep 3, 2018 #

7 AM

Bike - Road 28:40 intensity: (1 @0) + (1:04 @1) + (8:58 @2) + (14:42 @3) + (3:55 @4) 13.0 km (2:12 / km) +34m 2:11 / km
ahr:138 max:156

IW. What a jolly nice morning. Expecting it to be busy with schools back, but I think they may start tomorrow instead.
5 PM

Bike - Road 30:46 intensity: (18 @0) + (20 @1) + (21:12 @2) + (8:31 @3) + (20 @4) + (5 @5) 12.77 km (2:25 / km) +49m 2:22 / km
ahr:131 max:165

HFW. Managed to punch the sharp corner of a wall when i was getting change and my arm got stuck in a sleeve. Immediate reaction was to kick the whole buildings down... Stupid the way the mind works when it's mad!
Just managed to to surpass this mornings total of cyclists - not sure I have ever seen fewer in the evening?

Sunday Sep 2, 2018 #

Event: Long Score Event 7 mtbo score
 
4 PM

Run - Trail 1:00:51 intensity: (1 @0) + (1:15 @1) + (6:11 @2) + (26:54 @3) + (26:30 @4) 9.23 km (6:36 / km) +309m 5:39 / km
ahr:145 max:153 shoes: Asics trail (orange)

Black Cock and Craig yr Allt with Oli, relly not feeling very bouncy at all, shame as beautiful mild and sunny day and everywhere still nice and dry.

Saturday Sep 1, 2018 #

Event: British Sprint and Middle champs.
 
10 AM

Run - Trail 43:00 [3] 5.6 km (7:41 / km) +200m 6:31 / km
shoes: Asics trail (orange)

A very easy explore of Coed Whips, taking it some bits I haven't either been to before or not been to for several years. Forgot to take a watch.

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