Training Log Archive: MagicIn the 31 days ending May 31, 2013:
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Friday May 31, 2013 #
Note
(rest day)
No time for training today, on the eas to the amazing Shamrock O-Ringen for a stunning weekends orienteering in the Irish sun. Feel sorry for everyone not going as they're missing out big time.
Thursday May 30, 2013 #
4 PM
Run - Terrain 35:04 6.25 km (5:37 / km) +139m 5:03 / km
ahr:149 max:197 shoes: La Sportiva Crosslite
Was going to meet Mark and head to Swansea with him for the Thursday evening session only he rang while I was waiting for him unable to find his car keys! Glad to see I'm not the only one with dementia!
So with only trail shoes and being on the north side of Cardiff, I headed to the nearest hill that I could drive up! (Legs are still not right and I just wanted to loosen them out a bit). Had a nice exploratory run around the top of a hill north of Caerphilly but the legs felt rough the whole way. Hopefully things will improve for Saturday.
So with only trail shoes and being on the north side of Cardiff, I headed to the nearest hill that I could drive up! (Legs are still not right and I just wanted to loosen them out a bit). Had a nice exploratory run around the top of a hill north of Caerphilly but the legs felt rough the whole way. Hopefully things will improve for Saturday.
Wednesday May 29, 2013 #
Note
(rest day)
Walked into work this morning with the intention of a quick run home,but my legs were still so sore and tired I thought it better to give them more rest. Shouldn't have bothered though as the weather forecast was, for once, completely accurate and I got properly drenched.
Tuesday May 28, 2013 #
6 PM
Run - Trail 1:03:27 10.93 km (5:48 / km) +230m 5:15 / km
ahr:138 max:173 shoes: Adidas Kanadia TR4
MDC run from Whitchurch, so a mixture of runs I do from home and runs I drive out to the hills for. Would be nice to live round there and have that option every day. Horrible evening though, raining and wet with the temperature back down in single figures; one of those nights that you're glad that you have people to meet with to make you get out! A few new paths for me as well which was a bonus. Legs still pretty sore and tired from Saturday.
Monday May 27, 2013 #
11 AM
Bike - Road 2:19:52 58.18 km (2:24 / km) +488m 2:18 / km
ahr:126 max:158
Wanted a route without any significant hills so headed out around the Vale. Lovely morning heading out but a bit of a headwind and clouds rolling in. Legs were tired, happy enough just spinning but not liking inclines. Called in for a cup of tea and catch up with so relations in Pencoed.
4 PM
Bike - Road 58:56 26.25 km (2:15 / km) +200m 2:10 / km
ahr:134 max:152
And home. Only it was raining now and I hadn't headed out expecting it, so got pretty wet and cold. Distance wasn't a problem at all though so will have to look at some longer/hillier routes for the next few weeks.
Sunday May 26, 2013 #
10 AM
Mapping 1:00:00 [0] 7.14 km (8:24 / km) +159m 7:33 / km
shoes: Adidas Kanadia TR3
Another very pleasant morning mapping at Llantrisant (4.5hours). Legs tired but not hurting, but happy to stay away from hills for the day as well! Got half way there to realise I was after forgetting my mapping board... Can you get dementia when you're not even at 40?
Saturday May 25, 2013 #
12 PM
Run - Trail warm up/down 15:21 1.77 km (8:39 / km) +107m 6:39 / km
ahr:137 max:163 shoes: La Sportiva Crosslite
1 PM
Run - Fell race 1:29:31 15.63 km (5:44 / km) +891m 4:27 / km
ahr:169 max:177 shoes: La Sportiva Crosslite
Cwmdu Fell Race, 16.9km, 920m. First fell race I've done in many a year (at least 4 I think?). Need to get some hills in my legs (both up and down) so it seemed like a good idea, and on the whole it was.
Roasting day (needed suncream on my head; failed) and as the route had three steep climbs and descents I started relatively conservatively, tucking in behind the leading lady on the first climb (which was mistake as she had very yellow, very small and VERY tight shorts on), got past when it got a bit steeper and headed off up the hill with the Doctor right behind.
Perhaps pushed a little hard here (about my highest heart rate) but was keeping an eye on things and just trying to run my own race. A large gap developed in front (was in about 8th) and the Doctor slowed a little, so I was on my own for the first gallop along a ridge.
Got caught at the end of it but decided to leg the guy go, but soon discovered he wasn't a great descender and even though I was taking it easy (saving my legs for the later descents) and closed in behind him before the big climb of the day. Kept going until it got properly steep but was then reduced to a awkward walk as the the worn food holds were very inconveniently spaced. Looked behind a few times here to see the Doctor managing to maintain a jog the whole way up. Respect.
The guy ahead was about 50m or so up the trail from me now and he was in pursuit of another guy who had slowed significantly on the previous climb. Tried to focus on running smoothly along the top and held the gap, then closed it quickly as soon as the descent steepened and moved past the guy who had previously past me. Legs made it about half way down before turning to jelly so eased back a bit.
Caught the next guy at the start of the final climb and was determined to keep running on this one (nowhere near as steep) and had built myself a nice enough gap by the top so I could run the last ridge without worrying about anyone chasing me down.
Took the wrong trod for a while (but those behind followed me so didn't lose any time!) and tried to run quick enough to keep the boys behind so I didn't have to kill myself on the last descent. Took it handy enough and didn't hear anyone behind so was able to run the last 500m down the road comfortably.
Didn't have that much by the end though, the boys must have descended a lot quicker and they finished about 20 seconds behind me. Happy to stay ahead of this group without gutting myself and to have a decent enough run for my first race in so long, finished 7th, about 3 minutes behind 6th and 12 off the lead.
Roasting day (needed suncream on my head; failed) and as the route had three steep climbs and descents I started relatively conservatively, tucking in behind the leading lady on the first climb (which was mistake as she had very yellow, very small and VERY tight shorts on), got past when it got a bit steeper and headed off up the hill with the Doctor right behind.
Perhaps pushed a little hard here (about my highest heart rate) but was keeping an eye on things and just trying to run my own race. A large gap developed in front (was in about 8th) and the Doctor slowed a little, so I was on my own for the first gallop along a ridge.
Got caught at the end of it but decided to leg the guy go, but soon discovered he wasn't a great descender and even though I was taking it easy (saving my legs for the later descents) and closed in behind him before the big climb of the day. Kept going until it got properly steep but was then reduced to a awkward walk as the the worn food holds were very inconveniently spaced. Looked behind a few times here to see the Doctor managing to maintain a jog the whole way up. Respect.
The guy ahead was about 50m or so up the trail from me now and he was in pursuit of another guy who had slowed significantly on the previous climb. Tried to focus on running smoothly along the top and held the gap, then closed it quickly as soon as the descent steepened and moved past the guy who had previously past me. Legs made it about half way down before turning to jelly so eased back a bit.
Caught the next guy at the start of the final climb and was determined to keep running on this one (nowhere near as steep) and had built myself a nice enough gap by the top so I could run the last ridge without worrying about anyone chasing me down.
Took the wrong trod for a while (but those behind followed me so didn't lose any time!) and tried to run quick enough to keep the boys behind so I didn't have to kill myself on the last descent. Took it handy enough and didn't hear anyone behind so was able to run the last 500m down the road comfortably.
Didn't have that much by the end though, the boys must have descended a lot quicker and they finished about 20 seconds behind me. Happy to stay ahead of this group without gutting myself and to have a decent enough run for my first race in so long, finished 7th, about 3 minutes behind 6th and 12 off the lead.
3 PM
Run - Trail warm up/down 8:36 1.16 km (7:24 / km) +2m 7:21 / km
ahr:134 max:140 shoes: La Sportiva Crosslite
Friday May 24, 2013 #
10 AM
Mapping 1:00:00 [0] 7.22 km (8:19 / km) +191m 7:21 / km
shoes: Adidas Kanadia TR3
4.5 hours mapping in Llantrisant. Birds full of song and the sun shinning, pretty windy though and glad that I had opted not to go out on the road bike today. Frustrating start - couldn't get the right number of contours - but got into the rhythm after a while, things to check though. Found a tennis ball deep in the woods - must have been a very poor shot.
Thursday May 23, 2013 #
5 PM
Run - Intervals 1:11:31 7.29 km (9:48 / km) +455m 7:28 / km
shoes: La Sportiva Crosslite
Intervals on the sandy hills with the Swansea boys again. 10 times up a 75 second hill (less sandy that the past few weeks, but killer steps at the end) and I was well spent. Thought we were done but Mark through it 8 times about 120m on the beach. Definitely spent. Hard work just making it back to the car!
Wednesday May 22, 2013 #
6 PM
Run - Trail 1:47:23 18.44 km (5:49 / km) +514m 5:07 / km
ahr:112 max:163 shoes: Saucony Excursion TR5
Still sunny so a medium length run after work was easily enough to find motivation for. Intending to do 90 minutes but was having fun exploring, only running slow though and it felt really easy which was very nice. Also very nice were the fresh green leaves of the the beech trees and the carpets of bluebells underneath. Spotted a bird leaving a nest at eye level, had a peek in to see 4 turquoise eggs with black specs on, maybe 2cm in size. Anyone know what they could be from?
Tuesday May 21, 2013 #
6 PM
Run - Trail 1:08:59 10.84 km (6:22 / km) +474m 5:13 / km
ahr:98 max:175 shoes: Saucony Excursion TR5
MDC run round Margam, got Abrams to join this week (he has some work to do on hills!). Steep start, but lovely trails and bluebells galore, also an amazing copper coloured lake before a climb through less inspiring, but nice running, plantation forestry. Legs a little tired but a great run and another lovely evening to be out.
Monday May 20, 2013 #
7 AM
Run - Trail 32:02 6.63 km (4:50 / km) +7m 4:49 / km
ahr:146 max:158 shoes: Asics 2140 (10)
IW. Body not liking this in the least this morning and was ready to walk by halfway. Manned up and kept going and was feeling just about alright for the last few minutes. Another nice morning.
Sunday May 19, 2013 #
12 PM
Mapping 1:00:00 [0] 7.47 km (8:02 / km) +276m 6:47 / km
shoes: Adidas Kanadia TR3
A lovely afternoon in the sunshine at Llantrisant (4.5hours), warm enough to just need a t-shirt! Found not one, but two (in different places) wheelbarrows deep in the woods - hopefully not used for burying bodies... I am however the biggest plonker on AP, as today I was planning on going to my third SWOC event which was actually on yesterday. Don't know how I got this wrong as I checked during the week and I was sure that it was today. No worries though as my legs needed an easy day - but they'll probably get one of those tomorrow anyways so maybe I should worry...
C • habit 12
Saturday May 18, 2013 #
11 AM
Bike - Road 2:13:04 54.52 km (2:26 / km) +557m 2:19 / km
ahr:119 max:151
First bike ride of the year! Didn't want to do too much as I'm well out of condition, plus there is a little tiredness hanging around from yesterday. Headed out along the Taff Trail, which was pleasant but on a road bike felt like driving an F1 car around Monaco. Thought that I'd vastly overestimate the distance when it took me over an hour to get to Porth, and then what I was expecting to be an gentle gradient turned out to be one nasty hill, but once that was summited the road back was quite easy with a decent surface and a following wind. Great to be out again on yet another lovely sunny day.
Friday May 17, 2013 #
4 PM
Run - Trail 3:03:02 32.31 km (5:40 / km) +401m 5:20 / km
ahr:145 max:169 shoes: Saucony Excursion TR5
LSD from Barry along the coast path for a bit and then a loop inland taking in the spectacular sites of the airport and a coal powered power station... Started feeling tired from last nights efforts but settled into a nice easy rhythm and was happy out until about 2 hours, then things started hurting and my legs dying. Guess it didn't help only having a wee bit of food and no water (and the accumulation of effort from yesterday) but that's why we do long runs isn't it? Some outstandingly unmaintained footpaths; barbed wire, brambles, nettles, hawthorn, galloping horses and rampaging bullocks... but fun to be out and a nice mild evening. Lots eaten (but not a lot of greens) when I got home!
Thursday May 16, 2013 #
10 AM
Mapping 45:00 [0] 10.2 km (4:25 / km) +220m 3:59 / km
Back to Llantrisant to look for more bodies. None found. Cracking morning mapping though (3.5 hours) and after freezing myself on Tuesday I was well overdressed today. Got the southern half sorted, which I think will be the slowest section. Progress. (Forgot to stop GPS.)
5 PM
Run - Intervals 1:06:12 8.31 km (7:58 / km) +230m 7:00 / km
ahr:144 max:175 shoes: La Sportiva Crosslite
Back on the sandy Swansea hills for a set of intervals with the boys. Similar session to last week but on the other side of the bay. Was feeling a bit better as well, though was still a little wheezy, but seemed to improve through the session. Wasn't running any quicker though and took up my position behind all the young guys. 5 hills (about 2 minutes) followed by 5 x about 100m on the beach before finishing off with a last hill. I'm sure it does me some good to get the heart rate up, at least i hope it does.
Wednesday May 15, 2013 #
Note
(rest day)
Seem to be making a habit of this; had been planning on going orienteering this evening, only it was last night... Was quite happy with what I did last night though so nothing lost. Did decide that I would have a rest day as I was fierce tired all afternoon, I've still got a bit of the residuals of the weekend hanging around and I didn't feel like donning my O kit for a run somewhere on my own. Did mean that it was the first time that I drove to and from work in the 8 months that I've been here though.
Tuesday May 14, 2013 #
6 PM
Run - Trail 55:06 8.75 km (6:18 / km) +275m 5:26 / km
ahr:140 max:187 shoes: Saucony Excursion TR5
Wet, wet, wet, wet , wet, cold and wet. Epic day of rain. Despite hearing that there was to be snow on high ground I failed to add 2 and 2 and work out that that would also mean that it would be pretty cold on lower ground... Didn't really have enough on, especially as the MDC club run was at a very easy pace this evening - slow was good for my recovering lungs and burning my copious fat, but not for keeping me warm. Fun run and bluebell-tastic in the woods. Wet.
Monday May 13, 2013 #
5 PM
Run - Trail 30:03 6.13 km (4:54 / km) +19m 4:50 / km
ahr:143 max:163 shoes: Asics 2140 (10)
HFW (walking in this morning). Nice and slowly as body was still slightly rebelling. Nice evening for it otherwise though it is rather unseasonally windy. Why does this pair of runners feel like clogs while my other near identical pair run very nicely?
Sunday May 12, 2013 #
Note
(sick)
A very static day, made it upstairs to the bathroom a couple of times but that as close to exercise as I got. On the plus side I'm feeling nearly better.
Saturday May 11, 2013 #
Note
(sick)
A lot of sleeping and taking it easy, improving but won't be doing anything interesting this weekend.
Friday May 10, 2013 #
Note
(sick)
Bollocks, it was something more ominous! Not as bad as man flue but have been stuffed up all day and unable to do anything other than rest. Better than happening last week I guess.
Note
Can everyone please add their route to Routegadget for the IOC please.
C • Done 15
Thursday May 9, 2013 #
5 PM
Run - Intervals intervals 53:46 5.94 km (9:03 / km) +314m 7:10 / km
ahr:139 max:170 shoes: La Sportiva Crosslite
Sand intervals with the SBOC boys, 6 times up a sandy hill and 4 times round a flat loop. Felt awful, completely flat and legs filled with lactic even though I was running slow. Hope I just need a bit more recovery time rather than it being anything more ominous. Nice session and lovely location though and it had even stopped raining.
Wednesday May 8, 2013 #
Note
Links to maps and results added for IOC.
5 PM
Run - Trail 42:14 8.65 km (4:53 / km) +31m 4:48 / km
ahr:139 max:153 shoes: Asics 2140 (10)
HFW. Too tired to run in this morning, from lack of sleep, not too much running, though I am still pretty tired from that as well - maybe it would have been a good idea to walk up the massive hill last night! After an afternoon of rain it was a lovely surprise to get sunshine and spring colours to accompany the run home. Very enjoyable just trotting along.
Tuesday May 7, 2013 #
6 PM
Run - Trail 1:10:00 [2] 11.2 km (6:15 / km) +440m 5:13 / km
shoes: Saucony Excursion TR5
Tuesday evening hill run with MDC, was promised the Grand Canyon of South Wales and was given, well not quite the Grand Canyon but a very interesting mining canyon surrounded with pine trees so it certainly felt a bit foreign. Very slow passed run this evening and for most of the run it was also promising to be quite flat (both good for me this evening), but towards the end with descended a lovely path with resulted in a very steep climb back to the top. Forgot to take my watch and felt completely disoriented without it!
Monday May 6, 2013 #
11 AM
Run - Orienteering race 36:19 5.81 km (6:15 / km) +220m 5:16 / km
ahr:165 max:175 shoes: VJ Falcons 11
IOC Relays, Mens Open, Leim Oirthiar, 5.3km, 170m, 19 controls. 3leg leg with Boyzone and CillinC. Boyzone had a great first leg, running with a pack and running fast, the only problem was he failed to check one code... One code was all it took. Cillin was solid enough (he wouldn’t be half bad if he did some training!) which set me off about 6 minutes behind Roar for CNOC. They knew and I knew that there was nothing to race for so I just enjoyed myself and kept it clean, closed the gap a bit but without the pressure of running scared Roar was never going to lose much time. With a healthy Dooby and a healthy in the head Boyzone the game would certainly have been on.
Quality weekend, the type of technical and physical terrain that you just can’t get in Britain – crossing a couple of fences were the only liner features that I saw all weekend, every footstep was in terrain (and very soft and wet it was too) and every leg demanded attention. Definitely one of the best areas that I’ve run on for some time and I look forward to going back, though hopefully when it doesn’t rain all weekend – have been spoilt by good British weather for too long and had forgotten when the forecast in the west of Ireland says a chance of cloud, it means that it will be wet, not heavy rain but just very damp air!
Map , Routegadget and Results
Quality weekend, the type of technical and physical terrain that you just can’t get in Britain – crossing a couple of fences were the only liner features that I saw all weekend, every footstep was in terrain (and very soft and wet it was too) and every leg demanded attention. Definitely one of the best areas that I’ve run on for some time and I look forward to going back, though hopefully when it doesn’t rain all weekend – have been spoilt by good British weather for too long and had forgotten when the forecast in the west of Ireland says a chance of cloud, it means that it will be wet, not heavy rain but just very damp air!
Map , Routegadget and Results
Run - Trail warm up/down 15:16 2.53 km (6:03 / km) +75m 5:16 / km
ahr:131 max:149 shoes: VJ Falcons 11
Easy with Roar on the forest road.
Sunday May 5, 2013 #
11 AM
Run - Trail warm up/down 11:16 1.58 km (7:08 / km) +78m 5:43 / km
ahr:147 max:171 shoes: VJ Falcons 11
Up to the start. Thought I'd gone the wrong way and was following tapes from a kids course as there was no one else around, minor panic!
12 PM
Run - Orienteering race 1:38:28 15.87 km (6:12 / km) +377m 5:33 / km
ahr:166 max:178 shoes: VJ Falcons 11
IOC Classic, Lough an Cogair, M21E, 13.6km, 350m, 27 controls. Lovely area, wet but runnable with plenty of boulders and hills but nothings too steep, . Really enjoyed it. Ran steady but not too strong for first half with a few small (but acceptable!?) errors. Started pushing harder after about an hour and was going well until #21 when the brain fell apart, had no plan and resulted in having no idea where I was, had to return to the previous control and start again, 6 minutes lost!!! Pushed hard thereafter as I'd nothing to loose and ran really well to the finish. Sort of figured that everyone would loose some time do was still hoping for a decent result. Think my 8th classic title was just that. Very pleased to be able to keep ahead of all the young boys for another year - next year is going to be much harder though.
Map (part 1) , Map (part 2) , Routegadget , Results and SplitsBrowser
Map (part 1) , Map (part 2) , Routegadget , Results and SplitsBrowser
C • Kudos! 11
Saturday May 4, 2013 #
5 PM
Run - Orienteering race 36:21 5.96 km (6:06 / km) +188m 5:16 / km
ahr:173 max:182 shoes: VJ Falcons 11
IOC Middle, Cnoc Mham na mBo, M21E, 5.2km, 170m, 17 controls. A great area, though it wad very hard to read the ground shapes through the black detail. Started feeling quite sluggish but running okay. Once into it I tried to accelerate a bit but bananaed a leg and although I never stopped I dropped about 45 seconds. Similar mistake and time lose a couple of legs later which was quite annoying! Happy enough with the run bit just not clean enough to beat Conor who was about 30 seconds quicker.
Map , Routegadget , Results and SplitsBrowser
Map , Routegadget , Results and SplitsBrowser
Run - Trail warm up/down 12:19 2.45 km (5:01 / km) +83m 4:18 / km
ahr:160 max:173 shoes: VJ Falcons 11
Stomach heavy (but not very full) after a rich lunch. Tried to get the body going.
Friday May 3, 2013 #
Note
Off to Ireland for the IOC, looking forward to what promises to be a great weekends orienteering. Good luck to everyone who's taken a poorer option and doing BOC - I know it's poorer as it's my map....
Thursday May 2, 2013 #
Note
Need to get a few more APers to get a team in for this:
http://rcukgiro.fantasyleague.com/Index.aspx
Once you've chosen you're team you can then join the AP league:
Fantasy League - Private league name = Attackpoint, PIN=20070
http://rcukgiro.fantasyleague.com/Index.aspx
Once you've chosen you're team you can then join the AP league:
Fantasy League - Private league name = Attackpoint, PIN=20070
Wednesday May 1, 2013 #
7 AM
Run - Trail 31:46 6.52 km (4:52 / km) +24m 4:47 / km
ahr:149 max:163 shoes: Asics 2140 (10)
IW. Another cracking morning but legs felt like fudge. Was so busy drawing last night I forgot to enter the 6-day before prices went up today :-(