Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Mar 31, 2012:

activity	#	time	miles		km		+m
Run - Trail	18	14:59:55	98.29	(9:09)	158.18	(5:41)	2626
Mapping	9	8:45:00
Run - Orienteering	8	7:06:29	40.28	(10:35)	64.82	(6:35)	1758
Bike - Road	1	3:10:00	51.82	(3:40)	83.4	(2:17)	500
Run - Terrain	4	2:35:59	15.36	(10:09)	24.72	(6:19)	766
Pilates	3	1:48:53	0.78		1.25		1
Circuits	3	1:11:46	1.26		2.02		2
Climbing	1	45:00
Run - Road	2	17:06	1.07		1.72		44
Warm up/down	1	6:45	0.22	(31:18)	0.35	(19:27)	2
Total	37	40:46:53	209.06		336.45		5699
[1-5]	28	31:47:48

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Saturday Mar 31, 2012 #

11 AM

Run - Terrain warm up/down 11:11 1.4 km (7:59 / km) +80m 6:12 / km
ahr:136 max:156 shoes: VJ Falcons 11

Jog to the start with Lard, RogerG, Nixon and JamieS.

Run - Orienteering 47:53 6.9 km (6:56 / km) +243m 5:54 / km
ahr:153 max:168 shoes: VJ Falcons 11

Auchingarrich, ran some of the Scottish Champs course in two intervals, regrouping after the first. Had heard a lot of negative things about this place but don't know why, sure it had a lot of scratchy branches but it as clean and fast underfoot and all you had to do was man up a bit! Legs still not right from the cycle the other day so not moving as well as I'd have liked, but it was great training on yet another sunny day.

12 PM

Run - Terrain warm up/down 11:33 1.62 km (7:09 / km) +11m 6:55 / km
ahr:129 max:146 shoes: VJ Falcons 11

Friday Mar 30, 2012 #

Note

Map from last Sunday's BEOC middle now added (in training entry for the race). Interesting to see how much I had to adjust the GPS line in many places as it wasn't anywhere near where the feature was.

5 PM

Run - Trail 1:20:35 13.1 km (6:09 / km) +278m 5:34 / km
ahr:137 max:156 shoes: Asics Trabuco 12 WR

Wasn't sure what to do so made the run up as I went along. Was once told about a swimming hole on the stream up to Sheriffmuir so went to explore. Very nice it is to, quite small but deep with a rock slide into it and a good jump from the top. Not quite warm enough to temp me in today though.

C • Where? 2

Thursday Mar 29, 2012 #

10 AM

Mapping 1:00:00 [0]

Back in Aberfoyle to tidy up some edges and seeing if there was anything else worth adding (5.45 hours), there was so will need to go back for another couple of days.

Wednesday Mar 28, 2012 #

12 PM

Bike - Road 3:10:00 [3] 83.4 km (2:17 / km) +500m 2:13 / km

Had to take advantage of yet another sunny day, not been out on the road bike for months and it felt like it! Headed to Dunning and over to Glen Devon and back up Glen Eagle, took it nice and easy at the start but there was a deceptively strong breeze behind me, had a big climb after an hour, but managed to keep a steady tempo for the second hour, but the final hour really hurt. My posterior more than once informed me that it wasn't keen on 100psi on rough roads... Knackered, but very enjoyable.

Tuesday Mar 27, 2012 #

Note

Drive back up to Scotland. Despite the glorious sunshine I couldn't muster the enthusiasm to run after the trip. Used the niggle in my right calf to pad out my excuse.

Monday Mar 26, 2012 #

1 PM

Run - Trail 1:14:02 13.28 km (5:35 / km) +324m 4:58 / km
ahr:126 max:159 shoes: Adidas Kanadia TR3

Round The Chevin and Danfield with Greg, following the Danfield relay route. Unbelievably sunny and warm.

Sunday Mar 25, 2012 #

Event: British Middle Distance Championships

12 PM

Run - Trail warm up/down 18:27 2.76 km (6:42 / km) +3m 6:40 / km
ahr:131 max:154 shoes: Jalas 2012

Warm up with Boyzone.

Run - Orienteering race 35:00 7.29 km (4:48 / km) +1m 4:48 / km
ahr:171 max:182 shoes: Jalas 2012

BEOC Middle, Strensall Common, 6.6km, 0m. Started badly when I couldn't find the start on the map and thereafter ended up on the wrong path, so lost 30 seconds on the first leg. Clean orienteering after that but a dropped several seconds on a multitude of occasions when I was with 10-20m of a control but couldn't see it - I know the area was open and visible but was it really necessary to hang the controls on the ground behind an obstacle? Also had a bit of difficulty identifying small paths in the terrain and simply never found the indistinct ones, enjoyed it very much though and it was a novelty to be tired from just running rather than going up and down hills (crossing two fences was the biggest amount of climb).

Beaten by Boyzone (for the first time?) but ahead of the other Irish, though on comparing splits there wasn't much between us in running speed, so happy enough with that as it was a faster area than is to my liking. Good run from OJ to take yet another title.

map

C • Boyzone 5

1 PM

Run - Terrain 4:00 [1] 0.7 km (5:43 / km)
shoes: Jalas 2012

Lap of the field with the Irish boys to warm down a little.

Course 1 - Splits

Saturday Mar 24, 2012 #

Event: British Sprint Championships

11 AM

Run - Trail 32:01 [2] 6.89 km (4:39 / km) +2m 4:38 / km
shoes: Adidas Kanadia TR3

As I wasn't running in the BEOC Sprint I went for a run from the university, started with Johnny-joe and Boyzone (on their warm down) and did a loop of the golf course. Pleasant running but the lack of hills reduces the interest some what.

Great run from Boyzone to get into the A final and an even better run from Shminty to win it. idn't feel like I was missing out by not running though.

Friday Mar 23, 2012 #

Note
(rest day)

Was thinking of an evening run when I got to the York area but hunger ruled that option out!

Thursday Mar 22, 2012 #

9 AM

Mapping 45:00 [0]

A wonderfully sunny morning out in Aberfoyle (4.45), but couldn't see much of it in the deep, dark forest. Unfortunately got bounded in by clear fell sooner than I had hoped so not much more to add to the map now.

6 PM

Climbing 45:00 [1]

An introductory session to top rope climbing at Ratho with a bunch of FVOers. Very thorough so not all that much time spent climbing, but that was grand as my arms and fingers weren't up do doing more anyway. It's fun going higher than bouldering but you don't half have to spent a lot of time hanging around and waiting for your partner. Fun, but think I'll stick with the lower stuff.

Wednesday Mar 21, 2012 #

10 AM

Mapping 45:00 [0]

Last bit of tidying up on Sauchie; had to check the area below the southern crags as they've thinned it but left everything on the ground, a right mess in what was a nice bit of wood. Also patches of windblow but will leave that to see if they doing anything with it.

6 PM

Run - Orienteering 29:01 4.45 km (6:31 / km) +122m 5:44 / km
ahr:147 max:185 shoes: Jalas 2012

FVO Night O, Bantaskine. Epic fail! Didn't warm up as was trying to get the headlight to work. Couldn't, but headed off anyway in the hope that it would behave. It didn't, so had to cut the course short as soon as it was too dark to actually read the map. Did do an extra loop on the tracks but didn't get much of a session in. Shame, as it was a nice wee area and my legs were feeling like a bit of a stretch. By far from the first BikeLight that I have heard suffering a similar malfunction, not much more than a year old either.

C • BikeLight 5

C • here is what you were looking for 5

Tuesday Mar 20, 2012 #

4 PM

Run - Trail 1:11:34 10.66 km (6:43 / km) +169m 6:13 / km
ahr:121 max:159 shoes: Adidas Kanadia TR3

Not really a training run as I spent as much time stationary as I did running (was out 95 minutes), was fun and interesting though; took out a bit of map that I've added to the Dunblane/Bridge of Allan map around the Gathering Stone and went exploring. Found quite a few small trails and some nice bits of woods that I haven't been in before. More to do though.
Maps from the weekend here

Monday Mar 19, 2012 #

6 PM

Run - Road warm up/down 5:05 0.85 km (5:59 / km)
ahr:138 max:162 shoes: Asics Gel GT 1120 07

Legs too tired to do a longer run this evening.

Pilates 37:00 [1]
ahr:68 max:109

I found this hard enough, wasn't looking forward to the circuit session. Back tight and sore.

Circuits 24:04
ahr:117 max:164 shoes: Asics Gel GT 1120 07

Wasn't as bad as I was fearing but I still had to be kind to my tired body.

Run - Road 6:03
ahr:127 max:140 shoes: Asics Gel GT 1120 07

The hill felt steep this evening.

Sunday Mar 18, 2012 #

10 AM

Run - Trail warm up/down 20:11 3.64 km (5:33 / km) +68m 5:05 / km
ahr:149 max:166 shoes: VJ Falcons 11

Legs still not complying so did a decent warm up to try and ecourage them otherwise. Sort of worked.

Run - Orienteering race 1:15:10 11.53 km (6:31 / km) +630m 5:07 / km
ahr:165 max:175 shoes: VJ Falcons 11

EckO SOL, Torintirk, 10.1km, 415m.
That's what it said on the can at least, think I ended up doing closer to 600m climb, and just about every metre of it was noticeable! Not complaining though as it was a good tough course, the weather was great and I really enjoyed myself, even managed to run just about every step. Yet again started feeling like a sack of spuds and moving about as quick, but was going okay by the end. maybe it just takes longer to warm up when you get older?
Results

12 PM

Run - Trail warm up/down 8:33 1.24 km (6:53 / km) +32m 6:06 / km
ahr:127 max:147 shoes: VJ Falcons 11

A very easy warm down, feeling quite tired.

Saturday Mar 17, 2012 #

2 PM

Run - Trail warm up/down 11:15 1.4 km (8:03 / km) +35m 7:09 / km
ahr:131 max:165 shoes: VJ Falcons 11

Jog tog to start and an attempt to liven my legs up. Muddy, but sunny.

Run - Orienteering race 40:29 6.33 km (6:24 / km) +305m 5:09 / km
ahr:168 max:177 shoes: VJ Falcons 11

Clyde middle distance, Coille Nathais, 5.7km, 290m. A very, very muddy area with lots of steep hills, but lovely natural woodland which was open and clean at this time of year. Unfortunately I wasn't, dropping a minute plus at #12 and going off line to #17. Started feeling dead to the world (note to self; don't do much mapping in the week prior to the JK/IOC) but managed to keep going and felt a little better towards the end. Decent run from Jegor and an excellent result from Lard.
Results

Run - Trail warm up/down 9:14 1.08 km (8:32 / km) +22m 7:45 / km
ahr:124 max:142 shoes: VJ Falcons 11

Tired trot back with Lard via a trip to a river to remove as much mud as possible.

Friday Mar 16, 2012 #

Note
(rest day)

Stayed indoors all day, not all that special out and feel a lot more recovered after a good rest. Means that I'll be able to get something out of the weekends events, which should be great; two days on quality terrain in Oban, and yet there are only two M21E's entered, I know it BUCS but surely Scotland has some 21's who aren't students?

C • Yep they do... 3

Thursday Mar 15, 2012 #

9 AM

Mapping 45:00 [0]

Spring has sprung in the woods (3.45); trees budding, birds singing, primroses flowering and frogs spawning. It's a good place to be, though my day was prematurely cut short by drizzle.
Legs really tired though so not running today, calf also improving as I want to run on the weekend I'm giving my body a rest.

Wednesday Mar 14, 2012 #

9 AM

Mapping 1:00:00 [0]

Depressing day in Aberfoyle (5.45), loads and loads of windblow in what several months ago would have been a cracking area; mature trees, nice contours and grass on the ground. Now it's too much of a mess to map until the fallen trees have been taken out.

6 PM

Run - Trail 1:19:19 11.24 km (7:03 / km) +284m 6:16 / km
ahr:131 max:168 shoes: Adidas Kanadia TR3

FVO run from Bridge of Allan on the new map of everywhere. Saw quite a bit of everywhere as well, including a bit where the landowner wasn't so keen on us seeing. Lard very kindly volunteered to get shot in exchange for our passage. Sounded like a fair deal to me.

C • Yeah but... 2

Tuesday Mar 13, 2012 #

Note

For a bit of fun and a little curiosity I slept with my heart rate monitor on last night (graph below). I averaged 43bpm with a mimium of 38.

C • This is brilliant 3

10 AM

Mapping 1:00:00 [0]

More fun in Aberfoyle (6 hours) with more cracking contours and woods. Found a fully kitted out but abandoned shelter in the woods (chairs/tables/stove), a kettle (elsewhere) and for the first time ever, a party balloon that wasn't completely deflated (they're about the most common rubbish in isolated areas).

Monday Mar 12, 2012 #

9 AM

Mapping 1:30:00 [0]

7.15 hours in Aberfoyle, lots of wiggly contours on top of the hills but also a bit more felling than I was hoping. Tired legs.

5 PM

Run - Trail 29:15 6.13 km (4:47 / km) +43m 4:37 / km
ahr:138 max:161 shoes: Asics Gel GT 1120 07

Short on time as needed to eat after mapping, cut the run a little short but was still a little late for pilates. Right calf bothering me.

Pilates 35:19 [1] 1.25 km (28:17 / km) +1m 28:10 / km
ahr:81 max:108

Why will my middle not bend?

C • Far better that 2

Circuits 26:11 1.16 km (22:28 / km) +1m 22:23 / km
ahr:121 max:163 shoes: Asics Gel GT 1120 07

Hard work tonight; a circuit of 20/10 followed by one of 20/5, meant max intensity for all exercises and no rest on the second time round. Good session.

Run - Trail 5:30 0.85 km (6:31 / km) +41m 5:14 / km
ahr:130 max:140 shoes: Asics Gel GT 1120 07

Slowly up the hill.

Sunday Mar 11, 2012 #

10 AM

Run - Orienteering 1:04:25 10.06 km (6:24 / km) +111m 6:04 / km
ahr:144 max:163 shoes: VJ Falcons 11

Three short course planned by Lard on the nice bits Anagach and Tomvaich with some jogging in between. Struggled to get going and to find any pace but was happy enough with my terrain running considering the past few days of training. One of the nice bits of Anagach had been rather brutally thinned and the map of Tomvaich was just pure pish! Good session to finish an unexpectedly good week of training.

C • v good week better start s... 3

Saturday Mar 10, 2012 #

9 AM

Run - Trail 2:07:18 25.0 km (5:05 / km) +341m 4:46 / km
ahr:139 max:164 shoes: Adidas Kanadia TR3

Like the last few days I was feeling right rough at the start but was actually shifting quite well by the end, not wanting to much of the vertical stuff though.

Again with Lard, but starting from Abernethy Forest (never been there before and had assumed that it was flat, featureless and thick as there are no maps there, but it's the complete opposite, why no maps?) up over the Ryvoan Pass towards Glenmore and then took a detour to Badaguish (new to me as well) and then back down the road to Coylumbridge. Lard was suffering a bit here (he claims a sore back) so I left him to get the boss, only I overshot by 1.5km and by the time I made it back he was on his way out to look for me! Quality run and well earned chips afterwards!

C • Lovely run 4

Friday Mar 9, 2012 #

Note

I'm doing the Irish Championships! 25 Euro a day may still be expensive but it is a justifiable amount of money now (means that I didn't need to spend ages looking for the trophy as I won't need to return it now......).

Geeking also stepped up a gear, so following on from the decision on the map quality in the sample (top image below) I decided to redraw it to see what the differences would be (bottom image) . The most obvious difference is the addition of index contours (which help give an overall impression of the land shape), but I've also smoothed out a lot of the kinks, used a lot more contour tags (and made sure that they are on a dash on a form line). I've also removed a few (of what appear to be superfluous) form lines, simplified some areas and given close contours a bit more space (rather worryingly there are a few features in the SW that don't know if I interpreted correctly).

Obviously all this is speculation on my behalf as I haven't actually done any fieldwork, but it is a useful exercise in understanding the mapping and cartographic style. Has anyone attempted to identify this section on the old map? (I don't have an available copy so can't do so). Any thoughts welcome.

C • Cheeky 3

C • Guess!!! 9

4 PM

Run - Trail 45:01 7.75 km (5:49 / km) +189m 5:11 / km
ahr:135 max:158 shoes: Adidas Kanadia TR3

Evening run with lard from Grantown to Revack and back. Not been there since training for WOC '99! Lovely wee trail up the hill through some lovely woods, also a lovely evening and a lovely slow pace (tired from yesterday). Shame about the company really...

Thursday Mar 8, 2012 #

3 PM

Run - Terrain 2:09:15 21.0 km (6:09 / km) +675m 5:18 / km
ahr:143 max:166 shoes: Adidas Kanadia TR3

Not what I was planning when I set out, but Lard dropped me in Causewayhead so I decided on a longer run. Dropped the Dumyat plan when I got in Menstrie glen as the Ochills were looking inviting and for some reason my legs wanted to run up hill. All was going well until I got into the cloud and not being familiar with these hills I was starting to doubt my map memory, so rather than taking the risk of ending up in Alloa (what could be worse?) I gave up on the idea of going to the top of Blairdenon and dropped below the cloud, was relieved to eventually see the Sherrifmuir Inn in the distance. Quality.

Wednesday Mar 7, 2012 #

6 PM

Run - Trail warm up/down 12:41 1.6 km (7:57 / km) +59m 6:42 / km
ahr:117 max:138 shoes: Jalas 2012

Nice and easy warm up with Lard and Helen in the falling snow!

Run - Orienteering race 56:21 8.48 km (6:39 / km) +160m 6:04 / km
ahr:161 max:182 shoes: Jalas 2012

FVO Night O, Barr Wood. 6.1km. Challenging race this, falling sleet to snow made visibility, at best awkward, and if that wasn't enough to contend with my head light kept turning itself off, anywhere between a few seconds and a few minutes. Managed not to run into anything in the temporary darkness though. Will however blame it for a loss of focus which resulted in spending 7 minutes off the map looking for a control (also didn't help that the ruined wall on the map edge wasn't visible). Caught Rosco at the last control though and got him on the run in. Great fun, also some amazing cookies provided by Fi.
Check out my route ...

7 PM

Run - Trail 7:16 1.22 km (5:59 / km) +35m 5:13 / km
ahr:135 max:145 shoes: Jalas 2012

Warm down trot (trying to keep warm) with Lard. Not a night to be hanging around.

Tuesday Mar 6, 2012 #

10 AM

Mapping 1:00:00 [0]

4.30 hours in Aberfoyle before getting rained on. Think I've just about got to the limit of the forest that the FC have cleared up, so things may get a bit rougher from here on in. Left hip a bit sore again so decided to give it a rest from running, especially as there is a rough and tough night event in Barr Wood tomorrow.

Monday Mar 5, 2012 #

10 AM

Mapping 1:00:00 [0]

6 hours mapping in Aberfoyle. The FC have done a very nice job of clearing the windblow so there are now hundreds of clearings to map instead. Nice forest though.

5 PM

Run - Trail 31:39 6.59 km (4:48 / km) +26m 4:43 / km
ahr:142 max:161 shoes: Asics Gel GT 1120 07

Pre circuits/pilates run out towards Ashfield, cracking evening so great to be out in the daylight. Twinged my left groin the other day and it's still pretty sore, not a bother when running but have to be careful when jumping about.

Pilates 36:34 [1]
ahr:79 max:114

Restricted by groin but and back aching from today's mapping. I'm crocked already and I'm only half way through my life!

Circuits 21:31 0.86 km (25:08 / km) +1m 24:59 / km
ahr:122 max:160 shoes: Asics Gel GT 1120 07

A little sensitive due to not having done anything for over a month...

Warm up/down warm up/down 6:45 [1] 0.35 km (19:27 / km) +2m 18:54 / km
ahr:93 max:101 shoes: Asics Gel GT 1120 07

Run - Road warm up/down 5:58 0.87 km (6:52 / km) +44m 5:29 / km
ahr:123 max:132 shoes: Asics Gel GT 1120 07

Back up the hill after with Lard.

Sunday Mar 4, 2012 #

10 AM

Run - Orienteering 1:18:10 [2] 9.77 km (8:00 / km) +186m 7:18 / km
shoes: Jalas 2012

Run around Colzium shadowing Lard, planned a control pick which went everywhere so got to check over most of the map, a few changes since mapping but no storm damage. Great day to be in the winter sunshine. Also breaking in a new pair of shoes; comfortable.

Saturday Mar 3, 2012 #

10 AM

Run - Trail 1:41:23 18.0 km (5:38 / km) +197m 5:20 / km
ahr:135 max:164 shoes: Adidas Kanadia TR3

Run along the coast path in St Andrews after deciding that I didn't want to do the sprint race. Nice route but way to many slippery rocks to make it enjoyable - spent more effort trying to stay upright than I did propelling myself forward. Bit more of a worry is that I have a sort left hip this evening (my right knee cap was also a little tender running for the third time in 4 runs, so also need to keep an eye on that).

Friday Mar 2, 2012 #

5 PM

Run - Trail 49:05 9.29 km (5:17 / km) +111m 4:59 / km
ahr:140 max:158 shoes: Asics Trabuco 12 WR

Back to Dunblane, busy day and drive but managed to force myself out once here. Wasn't enjoying it though, lunch was repeating and I was wearing too many clothes, however I saw a murmuration of starlings over Ashfield and I had to stop. Only a few hundred birds but it was truly memorizing watching them swoop and sore like one continuously changing organic form. Not seen one before, brilliant.

Thursday Mar 1, 2012 #

3 PM

Run - Trail 1:25:36 16.49 km (5:11 / km) +367m 4:40 / km
ahr:142 max:170 shoes: Adidas Kanadia TR3

Made it out before dark today which was smashing as it was such a wonderful day. Unfortunately my legs weren't feeling so wonderful and I struggled to get any life into them, did feel okay on the big hill though. Great to be out which was a bonus as I really didn't feel like leaving the house.

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