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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Run - Trail 25 11:44:16 81.36(8:39) 130.93(5:23) 2094
  Run - Orienteering9 8:22:47 49.52(10:09) 79.7(6:19) 213516 /17c94%
  Run - Road 9 5:37:16 45.89(7:21) 73.86(4:34) 160
  Mapping2 1:40:00
  Total42 27:24:19 176.77 284.48 438916 /17c94%
  [1-5]40 25:31:41

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Sunday Mar 31, 2013 #

11 AM

Run - Trail warm up/down 12:38 intensity: (1:18 @0) + (2:16 @1) + (1:56 @2) + (1:16 @3) + (3:31 @4) + (2:21 @5) 1.76 km (7:09 / km) +7m 7:01 / km
ahr:136 max:175 shoes: VJ Falcons 11

Run - Orienteering race 1:08:00 intensity: (14 @1) + (17 @2) + (1:41 @3) + (53:27 @4) + (12:21 @5) 12.6 km (5:24 / km) +232m 4:56 / km
ahr:159 max:173 shoes: VJ Falcons 11

JK day 2, Cold Ash, M35, 11.0km, 300m, 26 controls. Much the same approach wise as yesterday, started steady, fast but not hard and kept it that way. Dropped a bit more time today, maybe two mins all in, but it was a lot mote bitty as an area and some time was pretty much inevitable. Enjoyed it more and am very happy to be able to run two consecutive days at a good pace without feeling too tired. Dropped to third overall by 3 seconds and less than a minute off the lead which is a little annoying but as it wasn't the aim of the weekend I'm not disappointed.
12 PM

Run - Trail warm up/down 3:40 intensity: (1 @0) + (1:45 @1) + (1:54 @2) 0.45 km (8:10 / km) +1m 8:05 / km
ahr:118 max:128 shoes: VJ Falcons 11


Day 3, Course 06 - Splits

Saturday Mar 30, 2013 #

10 AM

Run - Trail warm up/down 11:18 intensity: (1 @0) + (37 @1) + (54 @2) + (1:30 @3) + (7:07 @4) + (1:09 @5) 1.53 km (7:23 / km) +77m 5:54 / km
ahr:151 max:190 shoes: VJ Falcons 11

11 AM

Run - Orienteering race 1:07:39 intensity: (21 @1) + (2 @2) + (12 @3) + (30:53 @4) + (36:11 @5) 13.24 km (5:07 / km) +438m 4:23 / km
ahr:164 max:177 shoes: VJ Falcons 11

JK day 2, Hambleden, M35, 11.9km, 500m, 24 controls. Went out without the intention of racing and stuck to it, felt odd doing a big race and not pushing hard. That's not say I wasn't running though and I did run all the hills, just kept it below hurting. Only lost time, maybe a minute all in, where the map was dodgy or controls hidden in pits. Surprised with the result, now to decide what to do about tomorrow.
C • Well done Magic! 3
12 PM

Run - Trail warm up/down 5:15 intensity: (1:14 @1) + (4:01 @2) 0.76 km (6:52 / km) +17m 6:11 / km
ahr:123 max:133 shoes: VJ Falcons 11

Nice and easy with Bogroll.

Day 2, Course 06 - Splits

Friday Mar 29, 2013 #

Event: JK 2013
 

Note
(rest day)

Social bit cold day tapering at the JK sprint.

Thursday Mar 28, 2013 #

Note
(rest day)

Nice bit of lazy tapering.

Wednesday Mar 27, 2013 #

7 AM

Run - Trail 31:41 intensity: (30 @1) + (17 @2) + (21:41 @3) + (9:12 @4) + (1 @5) 6.7 km (4:44 / km) +13m 4:41 / km
ahr:147 max:165 shoes: Asics 1150 (2010)

IW. No nasty beasties attacking me this morning, just lots of coldness and the usual morning struggle.
5 PM

Run - Trail 31:41 intensity: (2:12 @1) + (3:38 @2) + (23:29 @3) + (2:22 @4) 6.77 km (4:41 / km) +32m 4:34 / km
ahr:139 max:159 shoes: Jalas 2010

HFW. Snow in the air but not making it as far as the ground, not that it's not cold enough. It's hard to do a 30 minute run when you're only planning on doing a 30 minute run! Tummy was making as much noise at the keys in my pocket, will hopefully settle down for the weekend (don't like to say where the resulting placed on the Bristol stool chart!).
C • 7? 1

Tuesday Mar 26, 2013 #

7 AM

Run - Trail 31:24 intensity: (10 @0) + (34 @1) + (1:39 @2) + (21:21 @3) + (7:40 @4) 6.55 km (4:48 / km) +18m 4:44 / km
ahr:145 max:157 shoes: Asics 1150 (2010)

IW. Cold, cold, cold and a cold wind. Not a sign of any snow in these parts though. Feeling quite reasonable considering the hour.
5 PM

Run - Trail 33:28 intensity: (20 @0) + (21 @1) + (1:06 @2) + (23:29 @3) + (8:12 @4) 7.3 km (4:35 / km) +20m 4:31 / km
ahr:145 max:161 shoes: Asics 1150 (2010)

HFW work. All quite and enjoying running on the grass in the day light until I nearly got attacked by a bulldog type beast. Couldn't run as it kept going for me so politely asked the owner to keep it under control and that she should put a muzzle on it. The owner appeared out of the bushes with a torrent of 'f' words and didn't take kindly to my suggestion (think she was slightly taken aback as she was going for a piss at the time). No excuse though, had I been small or afraid of dogs it would have been very scary and dangerous. Nothing like a bit of aggression and shouting (started by her) to get heart rate up a bit (only I forgot to restart my watch)!

Monday Mar 25, 2013 #

6 PM

Run - Trail 1:08:28 intensity: (3:19 @1) + (34:34 @2) + (22:29 @3) + (5:19 @4) + (2:47 @5) 12.05 km (5:41 / km) +341m 4:59 / km
ahr:135 max:188 shoes: La Sportiva Crosslite

Nice easy but very cold trot around some new bits (for me) of Bristol south of Clifton with the Team Monday boys. Happy jogging but think I would have been feeling a little tired had I tried to run hard, am going to have to take next Sunday nice and easy...

Sunday Mar 24, 2013 #

10 AM

Run - Trail warm up/down 21:01 intensity: (6 @0) + (19 @1) + (2:13 @2) + (12:21 @3) + (6:02 @4) 3.59 km (5:51 / km) +62m 5:23 / km
ahr:143 max:158 shoes: Jalas 2010

Nice and snowy single track to follow.

Run - Orienteering race 37:07 intensity: (13 @1) + (17 @2) + (1:07 @3) + (12:42 @4) + (22:48 @5) 6.58 km (5:38 / km) +201m 4:54 / km
ahr:164 max:174 shoes: Jalas 2010

Wentwood (west), SWOC local event, Blue, 5.8km, 210m, 18 controls. Even colder than yesterday! Very different wood though, all plantation working forest, half of which was very nice indeed, the other part wasn't, but the brambles and brashings were low enough not to be too bad. Didn't run wonderfully well but at the same time was moving well enough and enjoyed it once again.
Body seems to be fully recovered from last months mysterious tiredness and is responding well to running hard. Bring on the JK!
Results
11 AM

Run - Trail warm up/down 2:39 intensity: (2 @1) + (47 @2) + (1:50 @4) 0.37 km (7:05 / km) +25m 5:19 / km
ahr:146 max:155 shoes: Jalas 2010

Saturday Mar 23, 2013 #

12 PM

Run - Trail warm up/down 20:37 intensity: (5 @0) + (13 @1) + (3:40 @2) + (7:27 @3) + (8:46 @4) + (26 @5) 3.49 km (5:54 / km) +114m 5:04 / km
ahr:146 max:171 shoes: Jalas 2010

Up the hill opposite, cold out but body feeling especially lethargic. An inch or so of snow once up the hill.

Run - Orienteering race 47:18 intensity: (4 @1) + (16 @2) + (40 @3) + (18:36 @4) + (27:42 @5) *** 7.34 km (6:26 / km) +264m 5:28 / km
ahr:164 max:174 spiked:16/17c shoes: Jalas 2010

Mallards Pike South, NGOC Local event, Blue, 6.5km, 220m, 17 controls. Good fun this is the fresh snow, not enough to impede progress but enough to see where everyone else had been! Very slippery and sticky though and my shoes, minus 16 dobs, weren't really up to the task. Vegetation was woefully out of date in places but this only caused me one hesitation when looking for a feature which was supposed to be in semi-open but was clearly in trees. Took a while to get going but I think that was partly due to how difficult the running conditions were.
Results
1 PM

Run - Trail warm up/down 22:42 intensity: (4:22 @1) + (12:53 @2) + (5:27 @3) 3.3 km (6:53 / km) +80m 6:08 / km
ahr:128 max:147 shoes: Jalas 2010

Nice trot around the adjoining bit of wood with Dr Bown.

Friday Mar 22, 2013 #

11 AM

Run - Trail 1:05:49 intensity: (25 @1) + (2:36 @2) + (50:06 @3) + (12:30 @4) + (12 @5) 13.3 km (4:57 / km) +85m 4:48 / km
ahr:145 max:179 shoes: Asics 1150 (2010)

Don't think this achieved much other than keeping my body moving as it was just one of those generic plods. Did well to get out though as weather was far from motivational. Everywhere has turned to mud again already.

Thursday Mar 21, 2013 #

Note
(rest day)

Rest day, but probably took it a bit too extreme.

Wednesday Mar 20, 2013 #

7 AM

Run - Road 31:08 intensity: (26 @0) + (34 @2) + (19:07 @3) + (9:29 @4) + (1:32 @5) 6.48 km (4:48 / km) +7m 4:47 / km
ahr:150 max:183 shoes: Asics 1150 (2010)

IW. Slightly easier this morning, only my legs were tired so it wasn’t. I know that makes sense.
7 PM

Run - Road 33:26 intensity: (1:21 @1) + (4:11 @2) + (27:38 @3) + (16 @4) 6.75 km (4:57 / km) +4m 4:56 / km
ahr:139 max:151 shoes: Asics 1150 (2010)

HFW. Legs tired and head tired, stuck late at work but thankfully there was a cookie and some chocolate rolls left over from a meeting so I had enough substance to get me home.

Tuesday Mar 19, 2013 #

7 AM

Run - Road 31:24 intensity: (28 @1) + (27 @2) + (19:03 @3) + (11:26 @4) 6.8 km (4:37 / km) +32m 4:31 / km
ahr:148 max:157 shoes: Asics 1150 (2010)

IW. It was easier. But marginally. Watch said I was doing close to 4mpk and ran an extra 800m than usual. I wasn’t and I didn’t. What’s up there? Will have to check data when I get home. EDIT: The GPS seems have spent the night somewhere about a km from home and took a while to catch up with me.
6 PM

Run - Road 44:39 intensity: (1:03 @1) + (1:57 @2) + (7:44 @3) + (21:52 @4) + (12:03 @5) 10.6 km (4:13 / km) +4m 4:12 / km
ahr:157 max:175 shoes: Asics 1150 (2010)

My fast pace isn't very fast, once I get below 4mpk the legs wheels fall off. That's why I orienteer and don't run on the road!
C • clearly some efforts there... 3

Monday Mar 18, 2013 #

7 AM

Run - Trail 31:32 intensity: (3 @0) + (34 @1) + (1:18 @2) + (16:34 @3) + (13:03 @4) 6.74 km (4:41 / km) +15m 4:38 / km
ahr:147 max:157 shoes: Asics 1150 (2010)

IW. This doesn't get any easier.
6 PM

Run - Road 44:25 intensity: (31 @1) + (57 @2) + (17:23 @3) + (23:04 @4) + (2:30 @5) 10.01 km (4:26 / km) +17m 4:24 / km
ahr:152 max:172 shoes: Asics 1150 (2010)

HFW. Started steady and slowly cranked it up as I was feeling surprisingly good. A little too late to take advantage of daylight but a nice evening to be out. Side roads don't half get in the way.

Sunday Mar 17, 2013 #

10 AM

Run - Trail warm up/down 14:36 intensity: (41 @0) + (38 @1) + (1:28 @2) + (2:12 @3) + (9:14 @4) + (23 @5) 2.48 km (5:53 / km) +27m 5:34 / km
ahr:150 max:169 shoes: VJ Falcons 11

11 AM

Run - Orienteering race 55:34 intensity: (1 @0) + (18 @1) + (19 @2) + (2:30 @3) + (26:17 @4) + (26:09 @5) 8.46 km (6:34 / km) +356m 5:26 / km
ahr:162 max:178 shoes: VJ Falcons 11

NGOC Galoppen, High Meadow with Headless Hill, Brown, 7.1km, 400m. A truly international race, crossing the boarder 4 times! A steep and slippery area but I really enjoyed it and managed to keep running throughout, though not always very fast. A small miss a #1 (map wasn't quite right) and another at #8 (map wasn't quite right) but no wondering at any stage and was feeling strong, particularly at the end. It even stayed dry. Feeling a bit more confident in my physical condition now so should survive the JK.
Results
Routegadget
C • If you can keep up with San... 2

Saturday Mar 16, 2013 #

11 AM

Run - Trail warm up/down 10:30 intensity: (5 @0) + (1:49 @1) + (3:28 @2) + (3:23 @3) + (1:24 @4) + (21 @5) 1.56 km (6:43 / km) +35m 6:02 / km
ahr:135 max:166 shoes: VJ Falcons 11

WJS Training in New Beechenhurst.
12 PM

Run - Orienteering 50:57 intensity: (5:51 @0) + (31:59 @1) + (12:00 @2) + (1:07 @3) 4.12 km (12:22 / km) +83m 11:14 / km
ahr:107 max:142 shoes: VJ Falcons 11

WJS Training in New Beechenhurst. Shadowed one of the girls around a corridor course. Still did grand but the pace was only just quick enough to keep me warm.

Run - Orienteering 18:19 intensity: (13 @0) + (12 @1) + (21 @2) + (5:29 @3) + (11:43 @4) + (21 @5) 2.73 km (6:42 / km) +53m 6:06 / km
ahr:151 max:166 shoes: VJ Falcons 11

WJS Training in New Beechenhurst. Control pick, on my own for this so a little quicker, not feeling very speedy though. No problems.
1 PM

Run - Orienteering 34:24 intensity: (44 @1) + (6:48 @2) + (22:07 @3) + (4:45 @4) 4.96 km (6:56 / km) +95m 6:20 / km
ahr:140 max:164 shoes: VJ Falcons 11

WJS Training in New Beechenhurst. Did a map menory exercise with MCD, she can really move and had no problem with the map memory either, just needs to work on running at a more consistent pace I think.
2 PM

Run - Orienteering 1:01:38 intensity: (42 @0) + (7:52 @1) + (11:51 @2) + (30:17 @3) + (10:56 @4) 8.8 km (7:00 / km) +150m 6:27 / km
ahr:138 max:159 shoes: VJ Falcons 11

Went to hang controls fort he night O. Got very hungry and had a major sugar low on the way back. Good day and good exercises though. Watched the Peg relay as I was too busy eating to join in!

Friday Mar 15, 2013 #

Note

I should be put down for being this lazy.
C • agreed 6

Thursday Mar 14, 2013 #

10 AM

Mapping 1:00:00 [0]

Over 6 hours wandering around some nice but pretty steep woods. Progress slow, all due to having to completely create my own contours - would be a doddle if I had a lidar base. Not going to be a very profitable job this one.

Wednesday Mar 13, 2013 #

Event: SWOC Street O - Canton
 
7 PM

Run - Road 16:17 intensity: (54 @0) + (1:27 @1) + (40 @2) + (1:17 @3) + (9:49 @4) + (2:10 @5) 3.89 km (4:11 / km) +7m 4:09 / km
ahr:150 max:167 shoes: Asics 2140 (10)

Local street-O this evening only I got stuck in work too late to be able to make it. Was hungry and fed up so just legged it straight home, reasonably quickly for me.

Tuesday Mar 12, 2013 #

7 AM

Run - Trail 32:51 intensity: (20 @0) + (11 @1) + (11 @2) + (3:34 @3) + (25:38 @4) + (2:57 @5) 6.82 km (4:49 / km) +20m 4:45 / km
ahr:154 max:188 shoes: Asics 2140 (10)

IW. Cold and legs not in the mood for running. Sunny with snowflakes in the air. Tried to find a new short cut, it wasn't.
6 PM

Run - Road 36:14 intensity: (6 @0) + (13 @1) + (23 @2) + (23:30 @3) + (9:56 @4) + (2:06 @5) 7.89 km (4:36 / km) +7m 4:34 / km
ahr:148 max:177 shoes: Asics 2140 (10)

HFW. Via Charlie's house but she wasn't home. Feeling a little tired but how much nicer is it to run in the evening when your body is fully awake than first thing in the morning?

Monday Mar 11, 2013 #

6 PM

Run - Trail 1:02:43 intensity: (8 @0) + (17 @1) + (20 @2) + (18:16 @3) + (26:25 @4) + (17:17 @5) 10.02 km (6:15 / km) +432m 5:09 / km
ahr:156 max:185 shoes: La Sportiva Crosslite

Nearly didn't do this, took the wrong turn a good dozen time trying to find the place in rush hour traffic and it was also windy and Baltic cold. Glad I made the effort though as it was a lovely, if a bit on the nippy side, evening. Wanted to do a decent amount of climb and get my heart rate up without actually doing intervals, so went up and down the steepest local hill I could find in the deepening darkness. Not sure that it's the brightest idea to explore an old quarry, when no one knows where you are, on your own, in the dark... But I've never claimed to be bright...

Sunday Mar 10, 2013 #

Note

Just a lazy fecker today. Need to pull myself together.

Saturday Mar 9, 2013 #

10 AM

Mapping 40:00 [0]

3.5 hours at Llantrisant. Discovered when I got home that the old map has 7.62m contours - had been struggling trying to find enough to show ground shapes and now I know why. This is going to be a bigger job than I was expecting.

Friday Mar 8, 2013 #

12 PM

Run - Road 48:02 intensity: (6 @0) + (1:03 @1) + (2:19 @2) + (23:53 @3) + (20:25 @4) + (16 @5) 10.59 km (4:32 / km) +65m 4:24 / km
ahr:147 max:171 shoes: Asics 2140 (10)

Feeling a bit clumpy and clunky (or should that be chunky?) today. Been on The Kris Jones training regime for too long (eat yourself fit) so opted to try the Ralph Street version today (10km a day).

Thursday Mar 7, 2013 #

Note
(rest day)

A notable amount of DOMS this morning, but grand once moving about a bit, not that I did all that much as it was a right minging day out.

Wednesday Mar 6, 2013 #

7 AM

Run - Trail 31:49 intensity: (12 @1) + (1:04 @2) + (7:36 @3) + (22:57 @4) 6.65 km (4:47 / km) +17m 4:43 / km
ahr:150 max:158 shoes: Asics 1150 (2010)

IW. Feeling tired but not as sleepy as Monday morning. Drops of water in the air, not a good sign.

Tuesday Mar 5, 2013 #

6 PM

Run - Trail 53:01 intensity: (18 @0) + (39 @1) + (10:49 @2) + (12:37 @3) + (16:00 @4) + (12:38 @5) 8.2 km (6:28 / km) +443m 5:05 / km
ahr:151 max:176 shoes: La Sportiva Crosslite

Up Tor y Foel in the dark with the local hill running types. Lovely mild evening with no wind and a really nice route. An easy start along the canal and a nice grassy accent which started kindly but ended up pretty vicious, just about managed to keep running (sort of) and although I was trying to keep the effort level down I was just about at my lactic threshold for much of the steep part. Cracking decent followed. A great run.

Monday Mar 4, 2013 #

7 AM

Run - Trail 31:31 intensity: (13 @0) + (44 @1) + (29 @2) + (9:39 @3) + (20:26 @4) 6.45 km (4:53 / km) +17m 4:49 / km
ahr:149 max:159 shoes: Asics 1150 (2010)

IW. Struggling, body not wanting to be doing this. At least it meant I must have gotten a decent session yesterday.
5 PM

Run - Road 51:41 intensity: (10 @0) + (15 @1) + (58 @2) + (43:12 @3) + (5:20 @4) + (1:46 @5) 10.85 km (4:46 / km) +17m 4:44 / km
ahr:146 max:191 shoes: Asics 1150 (2010)

HFW, first time I've managed to do this in the light, and what a difference it makes - the world in a much more appealing place when you can actually see it, even Grangetown. Was very slow though, but it was worth the longer route than my legs wanted to explore a bit more - most of this area I've never been able to see before.

Sunday Mar 3, 2013 #

11 AM

Run - Trail warm up/down 10:15 intensity: (1 @0) + (9 @1) + (1:28 @2) + (1:04 @3) + (6:55 @4) + (38 @5) 1.72 km (5:58 / km) +16m 5:42 / km
ahr:151 max:173 shoes: La Sportiva Crosslite

12 PM

Run - Orienteering race 1:01:51 intensity: (1 @1) + (17 @2) + (7 @3) + (1:19 @4) + (1:00:07 @5) 10.86 km (5:42 / km) +263m 5:05 / km
ahr:173 max:180 shoes: La Sportiva Crosslite

Haywood Warren (Cannock Chase), Brown, 9.5km, 320m. A whole lot happier again today, didn't feel excellent but did feel as if I may do soon. Managed to run everything (and there are plenty of nasty short and sharp hills here) and keep reasonable form. No navigation problems - although I opted to go straight and run in terrain rather than take quicker tracks on numerous occasions (but I was only 4 seconds of Superman's time). Progress, though HR was high.

Not feeling any happier now I'm home have watched the rugby. How? Maybe it would have been better had I stayed around to collect controls.
Results
Routegadget

Entered the old mans course for the JK yesterday as I really didn't want to have to face a classic in my current condition (and it's too expensive not to finish!).
C • M40? 3
1 PM

Run - Trail warm up/down 4:30 [1] 0.85 km (5:18 / km)
shoes: La Sportiva Crosslite

Saturday Mar 2, 2013 #

5 PM

Run - Trail 58:37 intensity: (19 @0) + (1:14 @1) + (15:43 @2) + (22:01 @3) + (17:46 @4) + (1:34 @5) 11.51 km (5:06 / km) +180m 4:43 / km
ahr:142 max:176 shoes: Asics 1150 (2010)

Lovely evening run around the golf course in Guisely with Greg. Started feeling pretty flat and my heart rate was high, but improved a bit as the run went on (though it was slow). Tried to push it a little harder on the last hill and felt a little better, better than I was expecting, though my heart rate was still high and took time to recover.

Friday Mar 1, 2013 #

Note
(rest day)

Another day off. Think it's time I tried running again now to see how things are feeling though.

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