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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  Bike - Road30 16:10:32 239.79(4:03) 385.9(2:31) 832
  Run - Trail 12 10:16:58 58.86(10:29) 94.73(6:31) 2815
  Mapping1 6:07:02 11.81(31:04) 19.01(19:18) 560
  Bike - Gravel1 3:51:17 53.43(4:20) 85.99(2:41) 1253
  Run - Orienteering4 3:51:10 22.31(10:22) 35.91(6:26) 452
  Climbing4 2:40:00
  Walk1 2:16:15 6.07(22:26) 9.77(13:56) 516
  Run - Road 1 1:06:24 7.77(8:33) 12.51(5:19) 44
  Total52 46:19:38 400.05 643.82 6472
  [1-5]52 39:41:50

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Monday Sep 30, 2019 #

7 AM

Bike - Road 32:00 [3] 13.0 km (2:28 / km) +40m 2:25 / km

IW. Watch gone funny and deleted this session.
6 PM

Bike - Road 31:19 intensity: (10:15 @1) + (17:51 @2) + (2:35 @3) + (38 @4) 12.89 km (2:26 / km) +25m 2:24 / km
ahr:124 max:157

HFW. Legs not in the game today.

Sunday Sep 29, 2019 #

11 AM

Run - Trail 1:38:10 intensity: (1:39 @0) + (32:17 @1) + (22:52 @2) + (24:56 @3) + (14:51 @4) + (1:35 @5) 12.97 km (7:34 / km) +483m 6:23 / km
ahr:129 max:168 shoes: Salomon Fellraiser 2019 (aqua)

Hatterrall with rcro, Ben, MarkP and JonD. Mostly dry and even a bit of sun. Feeling inbetweenish, some okay bits but also lagging at the end. Some nice bits in the hills.

Saturday Sep 28, 2019 #

10 AM

Run - Trail 1:19:34 intensity: (13:07 @0) + (8:30 @1) + (28:22 @2) + (29:35 @3) 12.74 km (6:15 / km) +500m 5:13 / km
ahr:132 max:176 shoes: Salomon Fellraiser 2019 (aqua)

Mark and Clare's wedding run from Little House Farm. Horrible road hill with cold legs to start, but then a nice climb up onto the ridge, along it, and back along the bottom. Easy pace and lots of stops - it even stayed dry.

Friday Sep 27, 2019 #

Note
(rest day)

Was hoping to be able to check some control sites today but had too much to do with other O stuff and the weather was also a bit hit and miss.

Thursday Sep 26, 2019 #

7 AM

Bike - Road 34:05 intensity: (55 @0) + (26:01 @1) + (6:01 @2) + (1:08 @3) 13.01 km (2:37 / km) +15m 2:36 / km
ahr:116 max:141

IW. Spookily quiet, especially the first half where I only saw 3 other cyclists. Not raining, but it certainly had been.
5 PM

Bike - Road 33:32 intensity: (15 @0) + (6:54 @1) + (20:50 @2) + (5:33 @3) 12.77 km (2:38 / km) +50m 2:35 / km
ahr:125 max:143

HFW. Still taking it easy. Not quite raining and tyre stayed up. Good times.
7 PM

Climbing 40:00 [1]

Spot with Matt. Some good climbing tonight. Going okay tonight but still have a very limited period between warming up and wearing myself out.

Wednesday Sep 25, 2019 #

7 AM

Bike - Road 31:29 intensity: (1 @0) + (11:10 @1) + (18:41 @2) + (1:37 @3) 12.17 km (2:35 / km) +30m 2:33 / km
ahr:122 max:148

IW. Tyre had gone down overnight, thought that as it got my half way home last night with my wee pump, that a good fill with the track pump would at least get me to work. It didn't. In fact, only made it half way. Issue was a patch that had come off (was a huge splinter last night) so change to my second spare tube (brand new). Wet again so again covered in grime.
Made it as afar as Richmond Avenue before I felt the rim again. Close enough to walk the remained. Took the tube off and fixed at lunch. Hole in completely different place.
5 PM

Bike - Road 32:56 intensity: (1 @0) + (9:16 @1) + (22:30 @2) + (1:09 @3) 12.73 km (2:35 / km) +23m 2:34 / km
ahr:123 max:146

HFW. Tyre stayed up. Feeling really slow though.

Tuesday Sep 24, 2019 #

7 AM

Bike - Road 34:33 intensity: (24 @0) + (14:44 @1) + (19:24 @2) + (1 @3) 13.02 km (2:39 / km) +14m 2:38 / km
ahr:119 max:135

IW. Very wet.
5 PM

Bike - Road 34:04 intensity: (1:02 @0) + (12:02 @1) + (20:58 @2) + (2 @3) 12.67 km (2:41 / km) +25m 2:40 / km
ahr:119 max:135

HFW. Puncture by the rugby club somewhere, tried to pump it up by only got as far as Radyr footbridge. Not raining but very wet. Got very mucky and late back for lift to MDC.
6 PM

Run - Trail 1:11:23 intensity: (1:11 @0) + (15:18 @1) + (14:12 @2) + (21:02 @3) + (18:12 @4) + (1:28 @5) 12.08 km (5:55 / km) +338m 5:11 / km
ahr:136 max:169 shoes: Salomon Fellraiser 2019 (aqua)

MDC run from the Rose and Crown at Eglwysilan. A bit windy at the start but otherwise okay. A few delays in Abertridwr due to having difficulty finding a path and then an sheep with a broken leg. Then got wet, windy and dark. A proper winter run by the end (although still quite mild). Pace was mostly nice and easy, which i was more than happy with. Good food after.

Monday Sep 23, 2019 #

7 AM

Bike - Road 34:18 intensity: (15 @0) + (27:29 @1) + (6:34 @2) 13.02 km (2:38 / km) +42m 2:36 / km
ahr:114 max:134

IW. After mad rain yesterday I was expecting it to be wet, but it was grand. Everyone else must have been expecting it to be wet as well as it was pretty quiet.
6 PM

Bike - Road 34:24 intensity: (1 @0) + (27:23 @1) + (6:18 @2) + (42 @3) 13.44 km (2:34 / km) +62m 2:30 / km
ahr:115 max:140

HFW. Again, nowhere near as wet as expected and far too hot in a jacket.

Sunday Sep 22, 2019 #

9 AM

Run - Trail warm up/down 16:54 intensity: (2 @0) + (2:13 @1) + (5:11 @2) + (5:37 @3) + (3:43 @4) + (8 @5) 2.94 km (5:44 / km) +96m 4:56 / km
ahr:137 max:166 shoes: VJ Supra 2018

Not long run to the start, but not much uphill.
10 AM

Run - Orienteering race 54:59 intensity: (16 @1) + (24 @2) + (51 @3) + (18:24 @4) + (35:04 @5) 8.64 km (6:22 / km) +283m 5:28 / km
ahr:165 max:181 shoes: VJ Supra 2018

VHI Individual, M45, Pentlands, Short Brown.
First time on a Short Brown, and in this area, it was quite enough. Didn't find the map great and lost a few seconds in many places by either missing marked paths or not missing unmarked paths... However, my only real problem was going straight at the start of the long leg. It looked as good on the map and on the ground as any other option, but it was horribly rough. Dave G caught about 2:40 on me on the first half of this leg, over 2:00 on which was on him knowing a better line. Pretty much stayed just ahead of him until the finish (aside from a few path issues), but it probably didn't make a difference as at the end Nic was about 2 minutes ahead in second.
Found this very hard work, managed to run most of it but suffered a lot. On the other hand, my quads and legs in general weren't a problem, so good news again there. 3rd M45 but also beaten by James Logue (M50).
https://www.esoc.routegadget.co.uk/rg2/#79&cou...
11 AM

Run - Trail warm up/down 6:03 intensity: (1 @0) + (2 @1) + (10 @2) + (7 @3) + (42 @4) + (5:01 @5) 0.9 km (6:45 / km)
ahr:166 max:175 shoes: VJ Supra 2018

Back from the finish with Dave. Quite tired after a short course.

Saturday Sep 21, 2019 #

Event: Veteran Home internationals
 
11 AM

Run - Trail warm up/down 14:07 intensity: (13 @0) + (1:00 @1) + (5:24 @2) + (6:54 @3) + (36 @4) 2.67 km (5:17 / km) +14m 5:09 / km
ahr:134 max:158 shoes: VJ Supra 2018

Goof warm up and feeling reasonable once the stiffness loosened off. Had the massive field all to myself. Interesting looking obelisk nearby but not enough time to investigate.
12 PM

Run - Orienteering 31:30 intensity: (20 @0) + (7 @1) + (18 @2) + (2:31 @3) + (18:47 @4) + (9:27 @5) 5.71 km (5:31 / km) +11m 5:28 / km
ahr:159 max:174 shoes: VJ Supra 2018

VHI Relays, Binning Wood.
Odd choice of area, not much in the way of detail, lots of paths and very little woodland that wasn't full of undergrowth. Enjoyed it more than I would have expected, but maybe that was because my body was more cooperative today than of late and I was actually able to run (abet slowly). Lost a minute after the spectator on the 'middle ride' control, which was indistinct and hidden by rhododendrons, but otherwise okay. Pleased to be reasonably competitive with the time. Thin we finished top Irish team (with Michael and Heather) and maybe 7th overall.

Friday Sep 20, 2019 #

7 AM

Bike - Road 33:04 intensity: (1 @0) + (13:36 @1) + (14:49 @2) + (4:38 @3) 13.04 km (2:32 / km) +13m 2:31 / km
ahr:123 max:142

IW. Strange being back into work after a day off. Lovely still morning and not too busy.
4 PM

Bike - Road 31:32 intensity: (12 @0) + (5:28 @1) + (19:23 @2) + (6:29 @3) 12.84 km (2:27 / km) +23m 2:26 / km
ahr:126 max:146

HFW. AN hour early in order to make a flight up to the VHI. Not rushing.

Thursday Sep 19, 2019 #

10 AM

Walk 2:16:15 intensity: (1:14:20 @0) + (45:54 @1) + (12:53 @2) + (2:58 @3) + (10 @4) 9.77 km (13:56 / km) +516m 11:02 / km
ahr:91 max:155 shoes: Salomon Fellraiser 2019 (aqua)

Walk with Caitlin from Torpantau. Amazing day, warm still and endless blue skies. Very enjoyable.
7 PM

Climbing 40:00 [1]

Quite a good session at Spot with Matt. Didn't do much in the way of new stuff but felt a bit stronger all around. Major faff finding my phone afterwards (down the side of the seat in the car).

Wednesday Sep 18, 2019 #

7 AM

Bike - Road 32:47 intensity: (14:24 @1) + (18:23 @2) 13.02 km (2:31 / km) +18m 2:30 / km
ahr:120 max:132

IW. Quite nippy out the door. Busy.
11 PM

Bike - Road 32:54 intensity: (23 @0) + (28:08 @1) + (4:21 @2) + (2 @3) 12.62 km (2:36 / km) +39m 2:34 / km
ahr:114 max:136

Home after going to see Brain Cox. Felt very strange to be in the dark and have the trail to myself (once out of the student area, who were all heading the opposite direction). Saw one guy who randomly decided to step off the pavement right into my path. probably gave him a bit of a surprise to have me swerve around him.

Tuesday Sep 17, 2019 #

7 AM

Bike - Road 32:50 intensity: (38 @0) + (28:08 @1) + (4:04 @2) 12.93 km (2:32 / km) +33m 2:30 / km
ahr:113 max:132

IW. Legs not there today, no reason why they should feel so much less engaged than yesterday.
5 PM

Bike - Road 31:34 intensity: (9 @0) + (8:29 @1) + (19:45 @2) + (3:11 @3) 12.39 km (2:33 / km) +25m 2:31 / km
ahr:123 max:145

HFW. Nice not to have to be in a rush to get home to get out for MDC. Lovely evening.
6 PM

Run - Trail 59:55 intensity: (25 @0) + (2:08 @1) + (9:15 @2) + (29:13 @3) + (14:08 @4) + (4:46 @5) 10.68 km (5:36 / km) +294m 4:56 / km
ahr:144 max:172 shoes: Salomon Fellraiser 2019 (aqua)

MDC run from Renrhys. Opted for the opposite direction to last year and headed up around Ferndale windfarm. Bit of a struggle to get up the first hill but once warmed up I felt way better than i have for months. Put about half a dozen solid efforts in, which made this something of a cross between a farlek and a interval session. Stunning evening, cloudless and a setting sun.

Monday Sep 16, 2019 #

7 AM

Bike - Road 31:35 intensity: (2 @0) + (16:40 @1) + (11:10 @2) + (3:38 @3) + (5 @4) 12.98 km (2:26 / km) +32m 2:24 / km
ahr:120 max:154

IW. Got 3km in before realising that I wasn't wearing a helmet. Very very conscious of the fact thereafter but it was also very nice to have the wind blowing through the hair...
6 PM

Bike - Road 29:27 intensity: (1 @0) + (15 @1) + (20:48 @2) + (8:23 @3) 12.8 km (2:18 / km) +24m 2:17 / km
ahr:131 max:149

HFW. As per this morning, legs being very cooperative, as was the weather. No high-viz today and no problems!

Sunday Sep 15, 2019 #

10 AM

Run - Trail 2:03:50 intensity: (15 @0) + (42:14 @1) + (32:42 @2) + (30:51 @3) + (17:48 @4) 17.62 km (7:02 / km) +565m 6:03 / km
ahr:128 max:163 shoes: Salomon Fellraiser 2019 (aqua)

With Richard around some bits of Mid Wales that I don't know the name of. Some lovely grassy ridgetops but grotty bits between. Large and surprisingly nice woods at the end - need further investigation. neither of us feeling very bouncy, but at least rcro had an excuse. Two new trig points visited.
C • Good for MTBO up there. 2

Saturday Sep 14, 2019 #

Event: British Sprints and Middles weekend
 
12 PM

Mapping 6:07:02 intensity: (4:50:42 @0) + (1:02:34 @1) + (43 @2) + (11:36 @3) + (1:27 @4) 19.01 km (19:18 / km) +560m 16:50 / km
ahr:80 max:163

Updating vegetation and paths in Kingswood. Lots of nice mature forest, just a shame that the brambles like it so much. probably only usable once more after this event. Quite tiring walking all day, but it was a lovely warm and sunny day to be out.

Friday Sep 13, 2019 #

7 PM

Climbing 40:00 [3]

Spot with mark and Clare. Managed a white route that Mark couldn't, so pleased with that! But otherwise not feeling all that good - but had an overly lazy day so should have been grand.

Thursday Sep 12, 2019 #

7 AM

Bike - Road 31:22 intensity: (1 @0) + (8:26 @1) + (16:32 @2) + (6:23 @3) 12.97 km (2:25 / km) +40m 2:23 / km
ahr:125 max:147

IW. The air was very wet.
5 PM

Bike - Road 31:38 intensity: (31 @0) + (7:07 @1) + (18:35 @2) + (5:10 @3) + (14 @4) + (1 @5) 12.82 km (2:28 / km) +51m 2:25 / km
ahr:126 max:165

HFW. Maybe it's the high-viz that I wear? Two total idiots this evening. Once a Coop artic driver who passed about 0.5m from me (when there was nothing coming the other way - duly reported to Coop complaints - and another who just had to overtake immediately before a roundabout, and just as well that I wasn't going straight on.

Wednesday Sep 11, 2019 #

7 AM

Bike - Road 31:10 intensity: (42 @0) + (12:20 @1) + (17:08 @2) + (1:00 @3) 12.92 km (2:25 / km) +20m 2:24 / km
ahr:121 max:142

IW. Noticeably more tired from last nights run than from the weekend... On the positive side, although very weak, my quads were not a problem on the weekend (did notice them running down the dues on Sunday) and are grand now.
5 PM

Bike - Road 34:51 intensity: (1:40 @0) + (26:34 @1) + (6:11 @2) + (26 @3) 12.84 km (2:43 / km) +33m 2:41 / km
ahr:113 max:138

Another muppet driver, again in Tongwynlais, pulling out without looking for cyclists. Again, emergency stop and avoidance needed. Not sure that there were ever aware that I was there, despite wearing high viz yellow.

Tuesday Sep 10, 2019 #

7 AM

Bike - Road 31:48 intensity: (1 @0) + (7:39 @1) + (15:28 @2) + (8:35 @3) + (5 @4) 12.96 km (2:27 / km) +16m 2:26 / km
ahr:127 max:150

IW. Quite a few lengthy delays in unusual places. Good morning to be on a bike.
5 PM

Bike - Road 30:07 intensity: (1 @0) + (1:50 @1) + (8:14 @2) + (19:28 @3) + (34 @4) 12.78 km (2:21 / km) +23m 2:20 / km
ahr:137 max:152

HFW. Bit of a headwind made this hard work.
6 PM

Run - Trail 1:02:00 intensity: (1:17 @0) + (8:54 @1) + (6:04 @2) + (13:20 @3) + (21:16 @4) + (11:09 @5) 9.43 km (6:35 / km) +316m 5:38 / km
ahr:144 max:185 shoes: Salomon Fellraiser 2019 (aqua)

MDc run from the Goose and Cuckoo to the south of Abergavenny. Started well and then went wrong! An error on the OS map put us on the wrong track and rather than retracing our steps, we headed into bracken, brambles and nettles. Was fun. Emerged on the other side to find a holy well and a steep hill. Very east running on the ridge-line there after. Felt like death for the first 10 minutes, but quite okay once warmed up, just had to work hard to run not very fast.

Monday Sep 9, 2019 #

7 AM

Bike - Road 31:55 intensity: (10:36 @1) + (21:12 @2) + (7 @3) 12.99 km (2:27 / km) +12m 2:27 / km
ahr:122 max:136

IW. The promised rain didn't materialise so I was treated to a quite and dry cycle in. No tiredness from the weekend.
5 PM

Bike - Road 31:08 intensity: (5:51 @1) + (19:47 @2) + (5:30 @3) 12.84 km (2:26 / km) +22m 2:24 / km
ahr:126 max:144

HFW. Rain now present. Not cold though so not too bad.

Sunday Sep 8, 2019 #

Event: Senior Home Internationals Relays (& Local Race)
 
10 AM

Run - Trail warm up/down 9:35 intensity: (52 @0) + (5:36 @1) + (3:04 @2) + (3 @3) 1.36 km (7:02 / km) +3m 6:58 / km
ahr:80 max:135 shoes: VJ Falcons 2017

Not at all tied from yesterday, so easy enough to warm up.

Run - Orienteering race 46:41 intensity: (1 @0) + (1:55 @2) + (2:43 @3) + (27:27 @4) + (14:35 @5) 7.6 km (6:09 / km) +22m 6:03 / km
ahr:160 max:175 shoes: VJ Falcons 2017

SHI Trlays, Whiteford Burrows, 6.7km, 170m, 23 controls.
Somewhat better today as the dues were much more runnable, but was still massively shown up by my lack of any pace. Did however start okay before falling into a pace I could maintain. maintain at least until the rough last loop where I was once again reduced to trudging through the rough bits that I wanted to be able to attack. Once 30 second miss where I miss-read a bit of white wood for a green, but otherwise good, just slow. Managed to bring the team home as the third Irish team. Blisters okay in different shoes.

Saturday Sep 7, 2019 #

Event: Senior Home Internationals 2019
 
10 AM

Run - Trail warm up/down 19:03 intensity: (2:43 @0) + (2:27 @1) + (7:54 @2) + (5:59 @3) 2.39 km (7:59 / km) +14m 7:45 / km
ahr:122 max:149 shoes: VJ Supra 2018

From accommodation to the start with a few bits of prancing around.

Run - Orienteering race 1:38:00 intensity: (19 @0) + (8 @1) + (22 @2) + (5:45 @3) + (1:27:24 @4) + (4:02 @5) 13.96 km (7:01 / km) +136m 6:42 / km
ahr:156 max:171 shoes: VJ Supra 2018

SHI Individual, Broughton Borrows, 11.6km, 425m, 31 controls.
Discovered on the way to #2 that my legs had no strength and that the terrain required strength, so this was a long slow day out for me. Disappointing to be in such poor shape as it was a course I would have usually really enjoyed attacking. Didn't make too many mistakes (easier when you're going slow), though I did fluff a couple of minutes at #3 and tried to navigate from 22 to 23 when I was at 21. Course was interesting mixture of long and short legs and changes of direction and it was a great day to be out in the dunes. Not at all surprised to be near the back of the field. To make the struggling through the rough grass more enjoyable I got a blister on the back of each heal...

Friday Sep 6, 2019 #

Note
(rest day)

Miserable morning and an unproductive afternoon meant that by the time I thought about doing something I had run out of time.

Thursday Sep 5, 2019 #

5 PM

Run - Road 1:06:24 intensity: (13 @0) + (1:38 @1) + (48:27 @2) + (16:03 @3) + (3 @4) 12.51 km (5:19 / km) +44m 5:13 / km
ahr:131 max:154 shoes: Asics trail (orange)

Run home as onsite visit with a colleague and was collected from home. Body didn't warm up into this at all and it was a slow slog all the way. About half off road but then mostly on good hard trails so have logged it as a road run.
7 PM

Climbing 40:00 [1]

Spot on my own. Actually did okay without achieving much. Slightly sprained something in my left shoulder but don't think it will be much of an issue.

Wednesday Sep 4, 2019 #

7 AM

Bike - Road 30:46 intensity: (11 @0) + (8:26 @1) + (19:38 @2) + (2:31 @3) 12.92 km (2:23 / km) +21m 2:22 / km
ahr:124 max:141

IW. Traffic mental. Cyclist numbers also way up, double last week - 88 this morning, think that's one the highest morning totals.
5 PM

Bike - Road 32:37 intensity: (26 @0) + (22:55 @1) + (9:16 @2) 12.78 km (2:33 / km) +22m 2:32 / km
ahr:115 max:132

HFW. Only a bit late but surprisingly quiet.

Tuesday Sep 3, 2019 #

6 PM

Run - Trail 56:24 intensity: (47 @0) + (14:26 @1) + (16:56 @2) + (22:09 @3) + (2:06 @4) 8.96 km (6:18 / km) +192m 5:41 / km
ahr:128 max:156 shoes: Salomon Fellraiser 2019 (aqua)

MDC run around Morlais. Weather promised dryness but instead delivered damp. Plenty warm though. Interesting diversion through Gurnos where a local youth took a break from his drugs and alcohol to join us for a while. He did surprisingly well from a cold start!

Monday Sep 2, 2019 #

7 AM

Bike - Road 32:40 intensity: (16:22 @1) + (15:09 @2) + (1:09 @3) 12.94 km (2:31 / km) +17m 2:30 / km
ahr:121 max:138

IW. School must be back as traffic was mental. No kids around though.
6 PM

Bike - Road 32:07 intensity: (10 @0) + (25:07 @1) + (6:42 @2) + (8 @3) 12.81 km (2:30 / km) +22m 2:29 / km
ahr:114 max:140

HFW. Flat bloke driving a few hundred metres to the local shop completely failed to look as he pulled out in Tong, forcing me to take evasive action. He apologised but I don't think drivers like him appreciate the possible consequences on their laziness.

Sunday Sep 1, 2019 #

10 AM

Bike - Gravel 3:51:17 intensity: (1:18 @0) + (1:06:11 @1) + (1:24:15 @2) + (1:08:26 @3) + (10:59 @4) + (8 @5) 85.99 km (2:41 / km) +1253m 2:30 / km
ahr:128 max:168

No gravel today but lots of lanes. Went randomly exploring the Vale, only looking at a map when I appeared to be going the wrong way. Quite a few new lanes but also a surprisingly amount that I'd explored before. Bike quite okay on the road though noticeably slower on the flat - quicker uphill though and it does have fat gravel tyres on. There are not many flat bits in the Vale! Nice morning to be out.

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