Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Jan 31, 2013:

	activity	#	time	miles		km		+m
	Run - Trail	19	17:29:31	119.52	(8:47)	192.34	(5:27)	2956
	Run - Road	11	9:03:49	68.45		110.15		442
	Run - Terrain	4	6:39:21	37.96	(10:31)	61.08	(6:32)	1851
	Strength exercises	11	2:18:30
	Run - Orienteering	1	1:10:34	8.35	(8:27)	13.43	(5:15)	135
	Total	46	36:41:45	234.26		377.01		5384
	[1-5]	46	36:31:51
averages - sleep:7.2 weight:70.9kg

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Thursday Jan 31, 2013 #

Note
slept:7.0 (rest day)

Somehow not in the mood today, think I'm still annoyed at missing last nights session. Have spent most of the day filing O maps - it's takes some time to catch up on a year of laziness.

C • Map filing 5

Wednesday Jan 30, 2013 #

Note

In work too late to manage a run home, shame as I had a new route picked out and it was a lovely evening (as in it wasn't raining).

7 AM

Run - Road 31:40 [2]
shoes: Asics 1150 (2012)

IW. Still way too wet to run on the grass rso esigned myself to more pavement pounding. Not moving very freely this morning but still moving okay, not very rewarding but better than the other way around I guess.

Tuesday Jan 29, 2013 #

7 AM

Run - Road 31:42 6.61 km (4:48 / km) +19m 4:43 / km
ahr:148 max:167 slept:6.25 shoes: Asics 2140 (10)

IW. More than a little wet, wet enough to think about driving, but decided that if I did so then there would be no change of me getting out today. Not looking forward to putting the wet gear on for the run home though... Felt sluggish (and was wet).

5 PM

Run - Road 1:04:54 13.7 km (4:44 / km) +41m 4:40 / km
ahr:142 max:155 weight:70.4kg shoes: Asics 2140 (10)

HFW. That was miserable, wave after wave of lashing rain, but it was at least warm and I was feeling grand - once I got over putting my wet kit on that is. Another plodding session with no aim though - but what else are you supposed to do after a days work and it's dark and pishing it down?

C • What normal people do? 3

6 PM

Strength exercises 15:00 [1]

Monday Jan 28, 2013 #

7 PM

Run - Trail 1:20:10 13.18 km (6:05 / km) +314m 5:26 / km
ahr:134 max:172 weight:72.5kg shoes: Adidas Kanadia TR3

Monday night BOK run, thought there was only Mark and Keith out tonight. Warm and muddy, which fitted well with running slowly and running slowly was what we did. From Keith’s over Clifden bridge and onto lots of new trails (for me), even got a good sighting of a badger.

Sunday Jan 27, 2013 #

11 AM

Run - Trail 2:03:11 20.17 km (6:06 / km) +560m 5:22 / km
ahr:143 max:213 shoes: Adidas Kanadia TR4

This was harder work that I was expecting but at a lot of fun at the same time. Eventually made it out to explore the (very) old map or Caerphilly Forest now that the snow has gone. Took some to get going but a stiff climb saw that right. Then went exploring out around Coed Cefn-pwll-du (with no map), thought I'd got completely disoriented at one stage but found a pub that I recognised... Despite being somewhat warmer than the past week the wind was strong and bitter and the scattered rain and hail showers proved to be quite persistent. Muddy.

C • Exploration 2

Saturday Jan 26, 2013 #

Note
slept:8.5 (rest day)

Slept really well and struggled to gt up! Legs still feeling tired when I did so abandoned any pretensions of exercise today in favor of being a couch potato. Going to have to be more productive tomorrow.

Friday Jan 25, 2013 #

11 AM

Run - Road 38:01 7.95 km (4:47 / km) +27m 4:42 / km
ahr:141 max:179 shoes: Asics 1150 (2012)

Feeling pretty beasted from yesterday so had little option other than to have an easy day. Headed out early(ish) to avoid the promised rain, but it started snowing instead. Had to stick to the roads as anywhere there wasn't snow there was very wet mud and for the first time there was ice about rather than slush. A good day to take it easy.

12 PM

Strength exercises 15:30 [2]

Thursday Jan 24, 2013 #

3 PM

Run - Terrain 1:33:32 14.61 km (6:24 / km) +403m 5:38 / km
ahr:146 max:181 slept:7.25 weight:69.4kg shoes: Adidas Kanadia TR4

Apparently a fair bit of this run was on tarmac, never saw it though. Certainly the toughest run that I've done for some time, but wanted to head into the hills for some snow fun before it all disappears. Good choice, but without an OJ or a GG to break the trail it was seriously hard work. Got out onto the open hill though and found that the track up to the masts had been snowploughed, so slipped up that to the summit. Could have been just about anywhere in the Arctic with swirling mist, deep snow and a low sun, hard to believe it was just a quarter of an hour from Cardiff. Chocolate needed after.

C • :) 1

Wednesday Jan 23, 2013 #

7 AM

Run - Trail 31:05 6.34 km (4:54 / km) +30m 4:47 / km
ahr:146 max:155 slept:6.5 shoes: Asics 1150 (2012)

IW. Another bit of snow and another load of slush, not a nice run, got very wet feet (even though I was on tarmac) and was feeling quite a bit tired so opted for a slightly shorter route. More people made it into the office today though.

5 PM

Run - Road 44:27 9.4 km (4:44 / km) +34m 4:39 / km
ahr:147 max:199 weight:70.5kg shoes: Asics 1150 (2012)

HFW. Snow (slush) mostly stayed around today so it was a slippy run home. Feeling tired after two long days on the road so went for a short one this evening. Looking forward to getting out in the daylight over the next few days.

7 PM

Strength exercises 13:00 [2]

Tuesday Jan 22, 2013 #

7 AM

Run - Trail 32:27 6.7 km (4:51 / km) +33m 4:44 / km
ahr:151 max:167 slept:6.5 weight:70.7kg shoes: Asics 1150 (2012)

IW. Woke up to a massive 1cm of new snow, which quickly turned to 1cm of slush. More than enough to prevent half the office making it in though. Not a nice run as everything was so wet. Hopefully some fresh snow for the trip home.

5 PM

Run - Road 1:01:31 13.79 km (4:28 / km) +81m 4:20 / km
ahr:147 max:164 shoes: Asics 1150 (2012)

HFW. Round the bay with an exploratory diversion up the hill to Penarth. The forecast blizzard turned out to be several snow flakes and a bit of rain, so with the balmy +1 or so today most f the slush had gone, which made running a whole lot easier (and drier). Tried a bit harder to snow on the way home but it has some to go if it's gong to make any progress.

Monday Jan 21, 2013 #

7 AM

Run - Trail 32:50 6.53 km (5:02 / km) +32m 4:55 / km
ahr:149 max:182 slept:6.5 weight:70.5kg shoes: Asics 1150 (2012)

IW. Crispy snow, icy paths but still soft mud beneath. Struggled to get going (first day of the week) but enjoyed the change the conditions offered.

5 PM

Run - Road 1:00:55 12.62 km (4:50 / km) +36m 4:46 / km
ahr:147 max:204 shoes: Asics 1150 (2012)

HFW. It couldn't decide if it wanted to rain/hail/sleet/snow so it ended up doing any combination of them. Got quite wet, though not cold. Headed out on the main roads as I though the pavements would be less icy, turned out to be not such a problem as it was more slush than slippy. Due to temporary mis-location of myself my half-way point ended up being 5 minutes longer than my expectations had accounted for.

7 PM

Strength exercises 12:00 [2]

Sunday Jan 20, 2013 #

4 PM

Run - Trail 1:03:11 10.24 km (6:10 / km) +360m 5:15 / km
ahr:146 max:168 slept:7.5 weight:70.5kg shoes: Adidas Kanadia TR3

Castell Coch and Craig yr Allt in the snow lit twilight. Left it a little late but it was lovely to have the place to myself, traveling with just my thoughts and dreams. Didn't take a map so was relying on memory and guess work, and only ended up being limited by the fading light. Body didn't feel good but my mind enjoyed it, so I'll take that as a result.

6 PM

Strength exercises 12:00 [1]

Saturday Jan 19, 2013 #

Note
slept:7.5 (rest day)

Was planning on doing some strength exercises but the day sort of got away from my - and that wasn't due to excellent time management on my behalf.

Friday Jan 18, 2013 #

12 PM

Run - Terrain 1:34:11 17.06 km (5:31 / km) +156m 5:17 / km
ahr:142 max:206 slept:7.5 weight:71.5kg shoes: Adidas Kanadia TR4

Very disappointing to wake up and find wet slushy snow rather than heaps of fluffy stuff, completely knocked the motivation out of me and instead of being excited about running I had to kick myself out. However once out and away from the city the snow got deeper and softer, though it was still muddy and slippery underneath. There's something about running across snow covered fields than makes you ignore the usual sensitivities to rights of way and just head wherever you please, and I did! The feeling of breaking a trail in virgin territory while the snow is still falling is the type of thing that makes me tick, it was just a shame that I had to enjoy it on my own.

C • right of way 2

Thursday Jan 17, 2013 #

Note
slept:8.0 weight:71kg

-0.6kg. If only weight loss was so easy during the day!

3 PM

Run - Trail 1:20:05 15.05 km (5:19 / km) +205m 4:59 / km
ahr:146 max:226 shoes: Adidas Kanadia TR4

Struggled to get out, but did at least make it before dark. Feeling well tired, so opted for a plod and exploring a few more new routes. Again they turned to muddy fields, full of beasts and overgrown styles as soon as the city lights were left behind.
Found another wee area that would be cool for sprint training (not a competition as the odds on retaining a full set of controls would be pretty low).

Wednesday Jan 16, 2013 #

7 AM

Run - Trail 32:44 6.71 km (4:53 / km) +32m 4:46 / km
ahr:147 max:185 slept:6.5 weight:71.6kg shoes: Asics 1150 (2012)

IW, slightly different route as it was cold and crusty enough to run on the grass (still managed to find a muddy hole though). Feeling surprisingly awake and tried out a new route option. 0.5kg lost last night.

6 PM

Run - Road 1:06:31 14.62 km (4:33 / km) +151m 4:20 / km
ahr:148 max:164 shoes: Asics 1150 (2012)

HFW. Had been planning on doing the SWOC street O this evening but couldn't face running home and jumping straight in the car to go there (it was too far out to run to) so settled on a run home. Headed off without a plan but was thinking short, however it evolved into the hilliest route possible (still not very) and I was very happy with the way I was running - got lost just before home and added an extra mile!. Feeling good.

7 PM

Strength exercises 12:00 [1]

Tuesday Jan 15, 2013 #

7 AM

Run - Trail 32:07 6.3 km (5:06 / km) +21m 5:01 / km
ahr:145 max:187 slept:6.5 weight:71.3kg shoes: Asics 1150 (2010)

IW. Frosty and icy on the pavements but not unfortunately not cold enough so to make the muddy bits crunchy. Struggled to get going, but it was at least a gorgeous morning. Shoes rubbing on the side my left ankle (why, after nearly 400 miles in them???) which may affect my route home. Interestingly/strangely (?) I was 0.7kg light getting up than I was going to bed!!!

C • Little accident? 4

5 PM

Run - Road 58:11 13.44 km (4:20 / km) +23m 4:18 / km
ahr:151 max:190 shoes: Asics 1150 (2010)

HFW. Round the bay, bad timing though as I got stuck for a good few minutes at the barrage. Felt surprisingly good and am happy with the pace I was running at, quads started to feel it a little towards the end - a good stretch seems to sort them out though.

6 PM

Strength exercises 13:00 [1]

Monday Jan 14, 2013 #

Note
slept:5.5 weight:70kg

First person to enter IOC, no decision of what class to run there!

7 PM

Run - Trail 1:14:33 12.1 km (6:10 / km) +230m 5:38 / km
ahr:135 max:172 shoes: Adidas Kanadia TR4

Don't remember a muddier run for some time! At least it was dry, though the snow that a lot of the rest of the country is experiencing would have been fun. Just four of us out tonight for the BOK Monday run and I think everyone was both feeling a little tired from the weekend and slipping too much so the pace was nice and easy. Accidentally selected 'indoor' use on the watch so no GPS for this run - couldn't work out how to get it to turn back on (without waiting 5 minutes for it to clear at least).

Sunday Jan 13, 2013 #

11 AM

Run - Trail warm up/down 20:47 3.92 km (5:18 / km) +8m 5:15 / km
ahr:154 max:186 shoes: VJ Falcons 11

Warm up, needed to get the blood flowing so the hands were warm enough not to lose emit brick.

12 PM

Run - Orienteering race 1:10:34 13.43 km (5:15 / km) +135m 5:00 / km
ahr:166 max:175 shoes: VJ Falcons 11

NWO Galoppen, Savernake, Black, 11.3km. Not a bad forest; flat, open and fast, but about as far from my preferred terrain as is possible. Therefore happy enough to be a good distance behind people that I'm not usually, not happy about how hidden the controls were (hung right at ground level behind fallen trees), lost about 3 minutes overall due to this - plus another 2 when I went walkabouts all on my own accord. Cold but clear meant that you really had to keep working to stay warm. Enjoyed it more than I was expecting to.
Results
Routegadget

1 PM

Run - Trail warm up/down 10:50 1.75 km (6:12 / km) +13m 5:59 / km
ahr:133 max:142 slept:7.5 weight:70.6kg shoes: VJ Falcons 11

Warm down, slow, and got cold because of.

Saturday Jan 12, 2013 #

Note
slept:8.5

Nice to have a rest days when it's raining outside!

Need to get a new pair of trail shoes, but ones that are good on roads, so basically a road shoe with decent grip, can anyone recommend anything?

C • Trail Shoes with Road grip 5

Friday Jan 11, 2013 #

12 PM

Run - Trail 1:09:04 15.16 km (4:33 / km) +91m 4:25 / km
ahr:155 max:198 slept:8.25 weight:70.8kg shoes: Asics 1150 (2012)

This was much harder than I was expecting, but as it was self inflictive I can't really complain about that. Felt pretty good once warmed up and tried to keep the pace up wherever it wasn't too muddy and slippery, even dropping in a km at close to 100% - can feel that now though. Again into new territory, into the area where my mum used to play as kid (it used to be all field you know?). Nice, but need to find a few more unpaved paths.

2 PM

Strength exercises 12:00 [2]

Thursday Jan 10, 2013 #

10 AM

Note
slept:9.0 weight:71.7kg

Walked home yesterday due to general tiredness mentioned. A good sleep and no lunges has me feeling a lot better today, lets see if a trail run has the same effect on my quads.

12 PM

Run - Trail 2:03:19 21.7 km (5:41 / km) +325m 5:17 / km
ahr:135 max:162 shoes: Adidas Kanadia TR3

Yet again I was presented with overgrown and muddy footpaths as soon as I left the city, nice in a way though as it means that you feel like you're getting well away from everything. Don't think I've ever crossed as many styles in one run before and the first half was quite rough, but things got better as the run developed.

All new terrain which was nice (apart from a housing estate near the end which is the first part of Cardiff that I've been in that feels properly rough (in the less desirable interpretation of the word)). Wasn't planning such a long one but places had to be explored, also timed it perfectly as it started raining as soon as I got home.

Nearly got attacked by two wee dogs that a chav was walking (in the housing estate area), thankfully on leads. Small but nasty little creatures. Yesterday A cyclist cycled into me as he was cycling around a blind corner on the pavement. Maybe the locals need more fish or something in their diets?

C • Ely? 4

2 PM

Strength exercises 12:00 [1]

Wednesday Jan 9, 2013 #

7 AM

Run - Trail 34:15 [3] 7.0 km (4:54 / km)
slept:6.5 weight:71.1kg shoes: Asics 1150 (2010)

A slightly different route to work, not all that high on the excitement stakes for a thing to do but it kept my mind off my quads for a bit. Combinations of the roads, early mornings and strength exercises are making my body feel very tired.

C • HFW 2

Tuesday Jan 8, 2013 #

7 AM

Run - Trail 32:15 6.5 km (4:58 / km) +29m 4:51 / km
ahr:149 max:167 slept:6.5 weight:71.7kg shoes: Asics 1150 (2010)

IW. Quads really starting to hurt again, after just three easy runs on hard surfaces. Did hours on them over Christmas with zero issues, why have they suddenly become so sensitive to roads? Strange and annoying.

C • did you eat a big pie last ... 2

5 PM

Run - Road 37:47 8.01 km (4:43 / km) +15m 4:40 / km
ahr:141 max:157 shoes: Asics 1150 (2010)

HFW. Legs were so sore I would have walked home has it not been raining. Things weren't as bad as I feared though once I did get running and they were actually feeling a wee bit better by the time I made it home - wasn't going to win any prizes for my speed or endurance though.

6 PM

Strength exercises 12:00 [1]
weight:71.7kg

Monday Jan 7, 2013 #

7 AM

Run - Trail 32:02 6.37 km (5:02 / km) +33m 4:54 / km
ahr:159 max:217 shoes: Asics 1150 (2010)

IW. Body didn't appreciate this and it was a real struggle to keep going. On the plus side it appears to have cleared out my sinuses. Warm out.

6 PM

Run - Road 48:10 10.01 km (4:49 / km) +15m 4:47 / km
ahr:142 max:152 weight:70.7kg shoes: Asics 1150 (2010)

HFW. Oh how I look forward to pounding the roads in the dark... Rather worryingly my quads were starting to feel it already, despite being absolutely grand all Christmas in the hills. Look like I may have to restrict the length on my evening commute.

7 PM

Strength exercises 10:00 [2]

From today there is going to be a new me; I'm going to do these at least four times a week, I'm going to get my weight down to at least 69kg (and hopefully lose my love-handles). Plus I'm going to be a better person - must stop kicking grannies.

C • Love handles 2

Sunday Jan 6, 2013 #

Note
weight:70.7kg

Decided to take it very cautiously on the health front and take the day off (nose still stuffy) - actually just an excuses to be lazy if I'm honest though.

Thought of the day: What to do about the JK?
Do I not go?
Do I run elite and the relay?
Do I run M35 and the relay?
Do I run the elite middle and save myself for the relay?

The relay is important as if things go to plan I will be the weakest member of the team and being fresh could bring a good result.

Any advice / thoughts welcome.

C • GO GO GO 8

Saturday Jan 5, 2013 #

4 PM

Run - Trail 1:16:37 15.0 km (5:06 / km) +92m 4:57 / km
ahr:145 max:161 weight:70.7kg shoes: Adidas Kanadia TR3

Afternoon run exploring a new bit of Cardiff, bit too much afternoon though as I was struggling with visibility by 45 minutes. Have noticed this before, but as soon as you get out of the city limits the footpaths are completely deserted, not only of people but of any use at all and are really hard to follow, inhabited only by the inevitable horses and horsey type people. Felt strange being back on hard surfaces.

Friday Jan 4, 2013 #

Note
(rest day)

Been fighting a cold since yesterday (not surprising considering the amount of exposure I've had to four wee kids over the past week), also have done plenty enough to require a bit of a break.

Thursday Jan 3, 2013 #

11 AM

Run - Trail 1:07:59 11.63 km (5:51 / km) +548m 4:44 / km
ahr:142 max:165 shoes: Adidas Kanadia TR4

Slieve Gulliuon in the mist. Was last here for IOC '98 (?) when I was about as fit as my Facebook profile suggests. Today I was moving much better despite it being a slow run on tired legs. Odd place, as it's a Forest Park with no walks, just a long scenic drive, followed this for ages before finding a very nice (and new) trail up to the summit. The sign on top said 7 miles to Carlingford, but that was more than 7 miles further than I could see so retraced my steps rather than getting lost in the mist. Got lost on the roads instead and had to work hard not too be back too late.

C • ireland 2

C • ireland 1

Wednesday Jan 2, 2013 #

9 AM

Run - Terrain 2:36:26 21.2 km (7:23 / km) +865m 6:08 / km
ahr:140 max:170 shoes: Adidas Kanadia TR4

Long run along the length of the Cooley mountains with Boyzone on a desperately cloudy and windy day (dry through). Tough start, straight up Anglesey Mountain (jumped the international boarder at one point but it was too rough up north!), then through the mist to mast on Black Mountain (not been around here since IOC '89...). Then along the ridge of Carnawaddy (not O-ed here, but nice looking terrain) before dropping to Windy gap for a tough climb up to Foxes Rock and Ravens Rock (found two (very dead) O flags with pin punches!). Skipped Slieve Foye today (the young man wasn't up to it) but had a lovely contour along the hills home. Pace was slow throughout and we focused on keeping moving rather than pushing it hard anywhere, though Boyzone did accelerate any time he saw a sheep... Think tomorrow may be a bit of an easier day.

Tuesday Jan 1, 2013 #

10 AM

Run - Terrain 55:12 8.22 km (6:43 / km) +427m 5:20 / km
ahr:153 max:180 shoes: VJ Falcons 11

Up Slieve Foye with AndyS and Boyzone. Struggled with the instant climb straight from the car but eventually settled into a rhythm following Andy who appeared to be finding it no problem. Boyzone was also amazing, I totally respect his ability to haul all of himself up such a significant climb on the back of his usual training load... Top was covered in cloud which transpired to contain a lot of frost, ice and very cold water. Hard work but another great run.

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