Training Log Archive: MagicIn the 31 days ending Aug 31, 2013:
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Saturday Aug 31, 2013 #
10 AM
Run - Orienteering 1:22:01 6.0 km (13:40 / km) +240m 11:24 / km
ahr:113 max:154 shoes: Jalas 2010
A very slow trot around Llantrisant checking over a few bits of the map that I wasn't happy with. Nothing much wrong though the vegetation along the side of the forest roads has got a lot bigger!
Friday Aug 30, 2013 #
9 AM
Bike - Road 4:01:51 103.22 km (2:21 / km) +920m 2:15 / km
ahr:139 max:232
Out to Hirwaun, back over the top to Treherbert and back down the valley, a longer route that I've been thinking of doing for a while but not thought I was up to. Wasn't that hard though, although the climb started out as a right slog but did improve.
Nice and easy pace and it took me a good hour to get going (kept wanting to turn around but was telling myself that you can't do a cycle that is shorter than last Mondays run!). Mostly good conditions out, a little mist and drizzle on top but otherwise mild and overcast with the wind not proving a problem.
Took a diversion at 80km as I wanted to get 4 hours in, turned out to be quite an undulating road which was hard work on my rapidly tiring legs. Was more than ready to finish when I got home!
Will obviously never make a good road biker but it is quite fun and the routes you can do are just immense. Think doing over 100km on my own in the Welsh valleys with a categorised climb is enough to show up Tony Martin's efforts yesterday...
Nice and easy pace and it took me a good hour to get going (kept wanting to turn around but was telling myself that you can't do a cycle that is shorter than last Mondays run!). Mostly good conditions out, a little mist and drizzle on top but otherwise mild and overcast with the wind not proving a problem.
Took a diversion at 80km as I wanted to get 4 hours in, turned out to be quite an undulating road which was hard work on my rapidly tiring legs. Was more than ready to finish when I got home!
Will obviously never make a good road biker but it is quite fun and the routes you can do are just immense. Think doing over 100km on my own in the Welsh valleys with a categorised climb is enough to show up Tony Martin's efforts yesterday...
Thursday Aug 29, 2013 #
Note
(rest day)
Extra day at work doing a photo survey near Bristol, didn't know how long it would take so didn't plan on running. A rest day wasn't a bad idea (for real) today anyways.
Wednesday Aug 28, 2013 #
7 PM
Run - Trail 35:41 7.05 km (5:04 / km) +20m 4:59 / km
ahr:141 max:162 shoes: Asics 1150 (2012)
HFW, late so didn't do my planed longer loop. Good decision as my legs are still completely beasted and trotting along at 5mpk was as much as they were really capable of doing. Warm and sweaty and everything is so dry. Park gate locked at the end so had to find another way out of the park - didn't appreciate the extra wee hill or distance.
Tuesday Aug 27, 2013 #
6 PM
Run - Trail 1:03:03 10.3 km (6:07 / km) +351m 5:14 / km
ahr:135 max:164 shoes: Asics 1150 (2012)
MDC run on Mynydd Y Gaer, a bit further away than I was expecting and just made it in time. Legs feeling well precious and I was in no hurry on the hills, in fact running for an hour has rarely felt as long! Yet another cracking evening though and it was just lovely to be out.
Monday Aug 26, 2013 #
10 AM
Run - Trail 4:41:36 38.4 km (7:20 / km) +1528m 6:07 / km
ahr:141 max:169 shoes: La Sportiva Crosslite
Thought this was going to be about 30km, it wasn't - think this is the longest run I have ever done. Suffered from lack of water after 3 hours (was expecting to be able to refill my bladder but never crossed a usable stream).
Cracking run though, started out with a think haze so the first climb was quite cool, once on the ridge the sun came through and it was just perfect running.
The decent (as usual) was the hard part but I was faring better than my running partner (Ed, MDC) who opted for the road back rather than the long slog up the final hill and then straight back down tot he car.
Well pooped at the end and have had to slowly fuel and hydrate myself throughout the rest of the day as my body was unable to accept much immediately after finishing.
Got the eating better than last week and had just about enough food to keep me going out there, still could have done with higher calorie stuff though. Finished the day with a nice dip in the sea, probably the only chance I'll have this year!
Cracking run though, started out with a think haze so the first climb was quite cool, once on the ridge the sun came through and it was just perfect running.
The decent (as usual) was the hard part but I was faring better than my running partner (Ed, MDC) who opted for the road back rather than the long slog up the final hill and then straight back down tot he car.
Well pooped at the end and have had to slowly fuel and hydrate myself throughout the rest of the day as my body was unable to accept much immediately after finishing.
Got the eating better than last week and had just about enough food to keep me going out there, still could have done with higher calorie stuff though. Finished the day with a nice dip in the sea, probably the only chance I'll have this year!
Sunday Aug 25, 2013 #
Note
(rest day)
Rest day not really needed but it was promised to be sunny and turned out cloudy so I was in a boo.
Saturday Aug 24, 2013 #
9 AM
Bike - Road 2:47:51 72.58 km (2:19 / km) +670m 2:13 / km
ahr:141 max:169
First decent bike in a while, and my body is quite aware of that now! Didn't cycle hard but also find it hard not to put a bit of effort in, especially on hills. New route out to the NE of the city, which was grand but didn't have much in the way of nice open roads, just the usual heavily urbanised valleys. HR was going mental for the first half an hour but settled down thereafter. Good to get it done, especially as the weather was just about perfect with only an annoying always-in-your-face wind affecting conditions.
Friday Aug 23, 2013 #
11 AM
Run - Trail 1:17:53 14.41 km (5:24 / km) +119m 5:11 / km
ahr:149 max:169 shoes: Asics 1150 (2010)
'Bout time I got out and did some more running so headed to explore a bit of the coast between Penarth and Barry. Nice but nothing special, surprisingly muggy out though and my legs could still feel last weekends long run and the lack of running in general. Good to be out, but need to get my arse into gear.
Thursday Aug 22, 2013 #
Note
More not-really-needed rest.
Wednesday Aug 21, 2013 #
Note
All day meeting in Birmingham, got to walk to the station and back but otherwise just consumed a lot of calories.
Tuesday Aug 20, 2013 #
8 PM
Canoeing 1:00:00 [2]
Last of my introductory sessions and it all got quite a bit more difficult tonight, so I'm quite full of pool water! Spent longer in the water than I probably ever have in my life, also a lot of lifting boats and climbing in (after falling out) so arms pretty tired. Fun, but not sure that it's for me.
Monday Aug 19, 2013 #
Note
(rest day)
Walked IW and HFW, pretty stiff and not wanting to do do any more.
Sunday Aug 18, 2013 #
11 AM
Run - Trail 4:01:52 31.33 km (7:43 / km) +1423m 6:17 / km
ahr:141 max:174 shoes: La Sportiva Crosslite
This was much harder than it should have been! Not complaining, as it had a good bit more climb as well, but wasn't very happy with the bonking that went on after 2.5 hours, did mange to maintain a good enough pace for the last hour but it was hard work. Wasn't helped by not having enough water or food with me, but need to do a few more longer runs methinks. In the Black Mountains with Chris MDC and Ed MDC, all new for me and a lovely day to be out exploring. Quality.
Saturday Aug 17, 2013 #
Note
(rest day)
Maybe should have gone out for a wee while, but was happy enough in front of the TV!
Friday Aug 16, 2013 #
12 PM
Mapping 45:00 [0] 6.04 km (7:27 / km) +190m 6:26 / km
Last day mapping in Llantrisant (3.5 hours), just a wee bit of checking to be done now but glad to have it out of the way. Pretty decent area all in with quite a few areas of nice detail and some lovely woods. Was planning on heading out earlier but it was a little damp, turned out lovely and sunny when I got though.
Thursday Aug 15, 2013 #
7 PM
Run - Trail 1:24:36 13.38 km (6:19 / km) +586m 5:11 / km
ahr:147 max:178 shoes: Saucony Excursion TR5
Lovely evening run with Chris and Dave from MDC, went exploring from the woods in Draethen, through Machen and north onto the ridge beyond. Very nice it was, if pretty steep, but sort of ran out of daylight to make it into a nice route. Felt okay but didn't push too hard, although stopping on the climb made me feel quite dizzy, quite okay when back into running though.
Wednesday Aug 14, 2013 #
Note
(rest day)
Walked into and out of work, saw a group of chavs walk straight out into the road, assuming everything would stop for them, while they made a beeline for Home Bargins. The similarities been them in both their actions and their size and a herd of cattle was remarkable.
Tuesday Aug 13, 2013 #
8 PM
Canoeing 1:00:00 [1]
Less paddling and more skills this week, was surprised at how much more natural it felt, not that I'm any good at it. Even enough room in the boats for me to feel semi-comfortable for the hour. Also surprised at how stiff and tired my legs are after last nights run!
Monday Aug 12, 2013 #
5 PM
Run - Trail 41:15 8.26 km (5:00 / km) +41m 4:52 / km
ahr:139 max:154 shoes: Asics 2140 (10)
HFW. Felt horribly stiff starting out (expected) but loosened up after about 15 minutes (hoped for) but that was still as much as I was capable of (disappointing). Going to be a while yet before it will be sensible for me to run hard again.
Sunday Aug 11, 2013 #
10 AM
Bike - Road 1:14:35 29.41 km (2:32 / km) +416m 2:22 / km
ahr:142 max:247
A bit of a tester to how the body was feeling. Unfortunately the answer was not great. Pushed a little on the first hill to see how things were going and although I was able to maintain a reasonable pace my body wasn't enjoying it and my heart beat wasn't feeling as it should. Going to have to keep things low intensity for a while yet. Aside from that, it was a nice morning for a wee trip out on the wheels.
Saturday Aug 10, 2013 #
Note
(rest day)
I know how to have fun...
Friday Aug 9, 2013 #
Note
(rest day)
Maps from the Scottish 6 say now uploaded with my gps (bottom of page). Interesting to look back over a weeks orienteering in detail, surprised at how clean I was - only made one notable mistake all week (unfortunately on Day 4 during the WRE where I climbed the wrong hill and lost 50 seconds). Felt scrappy a lot of the time though and the lack of bigger mistakes probably had more to do with my embarrassingly slow running pace!
Thursday Aug 8, 2013 #
9 AM
Mapping 45:00 [0] 7.4 km (6:05 / km) +125m 5:36 / km
First visit to Llantrisant for some while (5 hours) - quite a bit more undergrowth about (thankfully not much of it too serious). Definite signs of someone spending a lot of time in the woods; lots of bottles, BBQ's, temporary benches and rather randomly, a perfectly constructed some oven. Not found where the builder is sleeping yet though...
Wednesday Aug 7, 2013 #
Note
(rest day)
Keeping the rest going. A little stiff after last nights activities but seem to be working alright - still feeling tired though so not going to do much for the rest of the week.
Tuesday Aug 6, 2013 #
8 AM
Canoeing 1:00:00 [2]
Actually kayaking, but it was called canoeing, so we'll let them go on that one. Was supposed to be my first training session for The Heb, but with that now cancelled it's just for a bit of fun. I'm not much good though, unless I want to turn left, that I am good at... Back has taken a battering and is aching a lot now, but it was good fun and will hopefully improve a bit over the next few weeks. Also swam about 25m, which is a long way for me. Also drank a lot of pool water.
Monday Aug 5, 2013 #
Note
(rest day)
Making sure that I'm getting a good rest, plus I didn't have a lot of spare time. Canoe lessons statring tomorrow...
Sunday Aug 4, 2013 #
Note
(rest day)
A long drive all the ways down the country.
Saturday Aug 3, 2013 #
12 PM
Run - Trail warm up/down 15:10 2.3 km (6:35 / km) +60m 5:49 / km
ahr:141 max:177 shoes: Jalas 2012
Run - Orienteering race 2:03:08 19.53 km (6:18 / km) +284m 5:53 / km
ahr:158 max:169 shoes: Jalas 2012
Scottish 6-day, Day 6, Coulmony, M21E, 17.1km, 490m, 33 controls. An epic beast to finish the week and a proper classic race it was too. Started slow and got catch by my 1 and 2 minute men quickly but decided to keep to my own race (we started in reverse order at minute intervals). The seriously though open had me defeated but once through that I started moving better, though I died quite a bit in the last km. Enjoyed the run, no real mistakes but a little scrappy in places, should have been able to run a good 10 minutes quicker though. Somehow still manged to be best of the Irish though! Tired by the end but nowhere near exhausted, strange.
Friday Aug 2, 2013 #
11 AM
Run - Trail warm up/down 20:42 [0] 3.43 km (6:02 / km)
shoes: Jalas 2012
Run - Orienteering race 58:34 [4] 9.53 km (6:09 / km) +76m 5:55 / km
shoes: Jalas 2012
Scottish 6-day, Day 5, Roseisle, M21E, 8.9km, 380m, 30 controls. By far the best area so far, lovely runnable pine covered sand dunes with plenty of controls to keep you interested. Didn't find it difficult though, but that was probably because I was moving so slow. Was really struggling by the end, not helped at all by the hot weather. A late start but it made no difference today. FVO tea and cakes after and a swim in the sea. Lovely.
Thursday Aug 1, 2013 #
12 PM
Run - Trail warm up/down 5:00 [2] 0.4 km (12:30 / km)
shoes: Jalas 2012
Run - Orienteering race 38:44 [5]
shoes: Jalas 2012
Scottish 6-day, Day 4, Loch of Boath, M21E, WRE, 6.2km, 205m, 17 controls. Not a good area for a big race, it basically became a follow the elephant track through the forest grass. Open forest with good visibility meant that everyone went straight so there was no challenge, though I did switch off at one stage and did something very silly. Struggled with the climb but pulled myself together again for the finish.