Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Dec 31, 2014:

activity	#	time	miles		km		+m
Run - Trail	15	12:04:00	69.81	(10:22)	112.36	(6:27)	3065
Bike - Road	14	7:38:16	113.09	(4:03)	182.0	(2:31)	825
Run - Terrain	1	4:55:27	21.72	(13:36)	34.95	(8:27)	2503
Run - Orienteering	3	3:02:12	21.65	(8:25)	34.85	(5:14)	266
Bike - Mountain	5	2:57:29	38.02	(4:40)	61.19	(2:54)	366
Run - Road	1	1:05:09	8.68	(7:30)	13.97	(4:40)	127
Run - Intervals	1	38:31	3.01	(12:48)	4.84	(7:57)	223
Run - Fell race	1	34:14	3.46	(9:53)	5.57	(6:08)	355
Total	40	32:55:18	279.45	(7:04)	449.73	(4:24)	7730
[1-5]	40	32:51:22

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Wednesday Dec 31, 2014 #

10 AM

Run - Trail warm up/down 12:06 2.14 km (5:39 / km) +58m 4:59 / km
ahr:153 max:189 shoes: VJ Supra 14

11 AM

Run - Orienteering 57:26 9.25 km (6:13 / km) +154m 5:44 / km
ahr:161 max:175 shoes: VJ Supra 14

Running the World Cup relay relay course from the '05 on Mytchett. Only been here once before but remember it being quite fast, and indeed it turned out to be. Broke the course into 4 and regrouped at the end of each section, running with GG, Jegor, Tim, Zolt (?) and another ones of GG's friends whose name I don't remember.

Good fun, though I was with Tim at the back for most of it, didn't feel like I was running very well (certainly struggling with the quads on steep hills) but my hear rate was surprisingly high. Didn't have a compass and only really lost a few seconds every now and again due to this, otherwise no nav issues, but it was open forest.

Map was still perfectly usable, only changes were the opening of of some green areas and the abundance of new mountain bike tracks (looks like a great place to go for a spin).

12 PM

Run - Trail warm up/down 11:22 1.87 km (6:05 / km)
ahr:136 max:150 shoes: VJ Supra 14

Tuesday Dec 30, 2014 #

Note
(rest day)

No time again. Thanks to Mr and Mrs Gristwood (senior and junior) for a nice afternoon and evening.

Monday Dec 29, 2014 #

Note
(rest day)

Not enough time to run, productive day in a non-training sense though.

Sunday Dec 28, 2014 #

8 AM

Run - Trail 2:00:31 20.08 km (6:00 / km) +348m 5:31 / km
ahr:135 max:162 shoes: La Sportiva Crosslite (3)

Over towards Ilkley Moor with Lard, Greg, Dave, and Mat with Pete and Rachel for a bit. Cold and icy morning with clear skies, also just about enough snow on the moor to make it a snow run. Nice and easy pace which I was quite happy with, starting to feel tired towards the end though. Very enjoyable.

Saturday Dec 27, 2014 #

10 AM

Run - Trail 1:02:18 10.51 km (5:56 / km) +286m 5:13 / km
ahr:141 max:162 shoes: La Sportiva Crosslite (3)

Round the Chevin and a bit of Danefield in the opposite direction with Greg. A bit of snow about but not enough and icy on the roads. Had a disagreement with a couple of ladies on how they should control their canines.

Friday Dec 26, 2014 #

9 AM

Run - Trail 1:09:14 12.3 km (5:38 / km) +252m 5:06 / km
ahr:140 max:177 shoes: La Sportiva Crosslite (3)

Around the Chevin and Danefield with Greg. Feeling a bit better than yesterday. All the signs up for the Chevin Chase but no time to do that today - not disappoint though.

Thursday Dec 25, 2014 #

10 AM

Run - Trail 41:18 6.65 km (6:13 / km) +137m 5:38 / km
ahr:129 max:171 shoes: La Sportiva Crosslite (3)

Very slow loop of the Chevin with Greg, feeling exhausted but good to get out just to loosen out a bit. Lovely clear day and plenty of people out for a stroll.

Wednesday Dec 24, 2014 #

Note
(rest day)

Drive up to Leeds for Christmas.

Tuesday Dec 23, 2014 #

6 PM

Run - Trail 1:13:34 9.47 km (7:46 / km) +500m 6:09 / km
ahr:128 max:179 shoes: La Sportiva Crosslite (3)

MDC run from Mark and Alice, only no one else made it. Their lose though as the run was fun (if a bit wet) and the food afterwards was excellent. Good to go as I doubt that I would have made it out otherwise and it's always so much nicer running with others, especially somewhere new.

Monday Dec 22, 2014 #

7 AM

Bike - Mountain 34:06 12.89 km (2:39 / km) +40m 2:36 / km
ahr:126 max:139

IW. Windy and mild, road wet.

5 PM

Bike - Mountain 36:34 12.76 km (2:52 / km) +63m 2:48 / km
ahr:131 max:153

HFW. Windier, milder but road drier.

Sunday Dec 21, 2014 #

10 AM

Run - Road 1:05:09 13.97 km (4:40 / km) +127m 4:28 / km
ahr:148 max:183 shoes: Asics GT 2000

Was planning a longer run but the legs weren't in the mood for either that or for going somewhere else. Explored from home instead taking the Taff Trail northwards. Such a fabulous facility to have right nearby and it would be great if I was marathon training or did tempo runs! Could do with a bit of a clean though as there are far too many sticks and dirt on it to want to cycle it on a road bike. Had to stop a few times to satisfy the quads (who liked the flat but weren't so keen on the tarmac).

Saturday Dec 20, 2014 #

1 PM

Run - Trail warm up/down 29:53 3.85 km (7:45 / km) +163m 6:24 / km
ahr:147 max:194 shoes: La Sportiva Crosslite (3)

2 PM

Run - Trail warm up/down 11:23 1.53 km (7:25 / km) +23m 6:54 / km
ahr:130 max:145 shoes: La Sportiva Crosslite (3)

Run - Fell race race 34:14 5.57 km (6:08 / km) +355m 4:39 / km
ahr:169 max:178 shoes: La Sportiva Crosslite (3)

Skirrid Fell Race. First fell race this year! Started very conservatively as my legs were not feeling great on the warm up. Good decision, was passing people all the way up the hill and managed to run it all (though it meant that I had to queue to cross styles).

Then things weren't so good. The small drop off the back together with the climb was about enough to cause my quads to grumble, and when we turned to go back up to the summit, they complained more. Struggled with walking here and also had to descend the steep bit really slowly, so dropped quite a bit of time (but no positions). Ended up 15th in a surprisingly big field (about 140), as much as I was capable of today.

Heart rate dropped from 171 to 164 on the steepest climb, entirely because the lactic in my quads wouldn't allow me to move any quicker - the rest of my body was game!

Good news is that the FRA relays and the CompassSport Cup don't clash next year - the former being on Saturday 17th October (according to the WFRA at least) near Burnley and the O near Kendall on the Sunday. Should be a good weekend!

C • bars 3

Friday Dec 19, 2014 #

2 PM

Bike - Mountain 39:30 10.0 km (3:57 / km) +200m 3:35 / km

Well that's an interesting GPS trace! Took 5km to catch up with me. Actually just a slow pootle around Craig-yr-Allt to check out the cycleway. Sunny but cool and plenty of wet roads and puddles about,

Thursday Dec 18, 2014 #

6 PM

Run - Intervals 38:31 4.84 km (7:57 / km) +223m 6:28 / km
ahr:138 max:165 shoes: La Sportiva Crosslite (3)

A sort of hill session with a couple of the MDC boys. Short on time as there were mince pies to be eaten after and the weather was slightly damp. Tried to do the steps in Cefn Onn but there were so steep and slippery that I could only just mange to keep running - quads being the culprit again (must do more stretching). Cut them short after the first - partly because it was so slippery but also because that was the limit that I could run to! Did about 15 minutes or up and downs plus the run out and back. Enjoyable. Sort of.

Wednesday Dec 17, 2014 #

7 AM

Bike - Mountain 32:02 12.9 km (2:29 / km)
ahr:139 max:155

IW. On the mountain bike due to me ripping the single speed apart. Somewhat different cycling experience and much wetter in the rain with fat tyres. Not nice to be wet but much more enjoyable that yesterday's commuter experience on the train.

5 PM

Bike - Mountain 35:17 12.65 km (2:47 / km) +63m 2:43 / km
ahr:136 max:153

HFW. Very soggy.

6 PM

Run - Orienteering 1:06:33 14.76 km (4:31 / km) +40m 4:27 / km
ahr:161 max:174 shoes: Asics Gel GT 1120 07

SWOC Street Event, Whitchurch, 60 min score. Got a bit greedy and was back well late, not that it made a difference as I was treating it as a training run and not writing down the answers. Was hoping to improve flow but still spent plenty of time trying to work out which description I was looking for and trying to find the answer. Still got plenty a good enough work out - quads just about held out on the roads (they didn't like the only (small) hill at all).

Tuesday Dec 16, 2014 #

6 PM

Run - Trail 1:28:06 13.06 km (6:45 / km) +454m 5:45 / km
ahr:137 max:178 shoes: La Sportiva Crosslite (3)

Unofficial MDC Tuesday run from MDC HQ. Forced everyone to do a loop around Pentyrch, Creigiau and the Garth as it was a loop that I wanted to explore a bit more! Nice run but a bit longer than normal for a MDC run, but I don't think anyone minded too much. Legs also feeling a whole lot better and could almost run up hill. Good company and food afterwards.

Monday Dec 15, 2014 #

Note
(rest day)

Unnecessary rest day, but it with the commuting bike being OOO and a massage booked after work (back work today), there wasn't a realistic opportunity for exercise.

Sunday Dec 14, 2014 #

Event: CompassSport Cup Final

11 AM

Run - Trail warm up/down 14:59 2.66 km (5:37 / km) +17m 5:27 / km
ahr:149 max:165 shoes: VJ Supra 14

Warm up. Feeling sluggish.

12 PM

Run - Orienteering race 58:13 10.84 km (5:22 / km) +72m 5:12 / km
ahr:165 max:178 shoes: VJ Supra 14

CompassSport Trophy final, Long Valley North, Short Brown, 9.4km, 90m, 24 controls. Another year and another win fro FVO, probably the easiest yet. Just about managed to do my bit though I was really struggling to maintain any sort of speed or aggression in my running - legs still far from recovered from last weekend.

Technically was fairly sound, just losing time on a few occasions when I either wandered a little mid leg or couldn't see the control. On fresh legs I'd have been several minutes quicker but thankfully that made no difference today - though I was well beaten my some juniors (all running the cup).

Nice area (not been here before) and despite being covered in tracks it was worth going straight in most areas. Course was pretty good and the event was well organised, a nice day out (aside from getting up at 5).

Third different time I have traveled to the event with a different club in their club coach, and the third time that that club that I was traveling with have won!

C • Coach 4

1 PM

Run - Trail warm up/down 14:00 [3] 1.5 km (9:20 / km) +10m 9:02 / km
shoes: VJ Supra 14

Warm down with Nick B.

Saturday Dec 13, 2014 #

Note
(rest day)

Too much to do to manage any training.

Friday Dec 12, 2014 #

4 PM

Bike - Road 35:57 12.86 km (2:48 / km) +64m 2:44 / km

HFW. Main light battery died a few km from home. The replacement rear light that I bought doesn't work. Just before I got home I managed to break the handlebars in two... Maybe someone is trying to tell me something?

Thursday Dec 11, 2014 #

7 AM

Bike - Road 30:02 [3] 12.98 km (2:19 / km) +41m 2:17 / km

IW. Not raining but the road was wet and dirty, not nice. Left quad still complaining. Good time as traffic and traffic lights at the end of the ride worked in my favour.

6 PM

Run - Trail 46:03 7.24 km (6:21 / km) +206m 5:34 / km
ahr:139 max:160 shoes: La Sportiva Crosslite (3)

Run up Criag yr Allt with a few of the MDC boys, rather they ran and I struggled along behind. Last Saturday has taken a lot more out of my legs than I was expecting.

Some truly nasty weather about, which I was very fortunate to miss on the bike - had to drive home as have a hire car for a field trip tomorrow. Means I have to work Friday (when I had plenty planned to do) but I at least got to stay dry!

Wednesday Dec 10, 2014 #

7 AM

Bike - Road 30:52 [3] 13.0 km (2:22 / km) +39m 2:20 / km

IW. Well greasy after yesterday's rain; old leaves and smooth tarmac are not a nice combination. A bit windy but not so much so, plenty of sticks on the path but nothing bigger. Very slow.

5 PM

Bike - Road 32:49 [3] 12.9 km (2:33 / km) +65m 2:29 / km

HFW. Legs still destroyed so taking it easy. Despite ringing my bell and having a massive light I still managed to startle a fox on the Taff Trail.

Tuesday Dec 9, 2014 #

6 PM

Run - Trail 1:00:53 9.09 km (6:42 / km) +304m 5:44 / km
shoes: La Sportiva Crosslite (3)

Around Cwncarn with MDC in the driving rain and wind, not so back in the woods but well nasty if in the open, mild when sheltered. Legs were not interested at all and any downhill was more than a bit painful. Think overall it did them good though. New torch not bright enough, going to have to get another.

Monday Dec 8, 2014 #

7 AM

Bike - Road 34:40 [3] 13.12 km (2:39 / km) +52m 2:35 / km

IW, nice and easy, partly because my legs are still murdering me but mostly because it was well icy along the river. Aside from a nip in the air in was a cracking morning, complete with a moon set.

C • Quads 3

5 PM

Bike - Road 35:59 [3] 12.94 km (2:47 / km) +67m 2:43 / km

HFW. Still a bit of a nip in the air. Rear light busy packing up, worked this morning when I didn't need it, but this evening...

Sunday Dec 7, 2014 #

Note
(rest day)

Quads are very sore, rest of me is grand. Not done a lot with the day just enough movement to prevent from seizing up.

Saturday Dec 6, 2014 #

9 AM

Run - Terrain 4:55:27 [3] 34.95 km (8:27 / km) +2503m 6:13 / km
shoes: VJ Falcons 14

TransFan race route, but not a race (though it appears that we may have skipped a couple of minor summits). Beautiful still but very cold morning with a dusting of snow on the tops, what wasn't quite so nice was getting up at 6.30 on a Saturday.

Not intention of running hard as I've not done any hill or distance training for ages, so settled into a nice pace with GD44 and JTN (who was running slow due to a dodgy ankle).

First half was easy enough, just one brutal climb and some nice running. Second half was quite a bit tougher with a series of big climbs and descents. Was feeling just about okay until the final drop of Pen y Fan when my quads packed up and it was a real struggle just to get down the steep section.

Well tired at the finish but warm clothes, sandwiches, ibuprofen and hot chocolate (thanks Gary) had me feeling a lot better. Pleased to be under 5 hours for such a tough route and know I could be quite a bit quicker with some relevant training (believe the record is well under 4, which is not achievable!).

Great day out in the hills with some great views and company. Sure I'll do it again but right now I need an easy few days.

C • Nice 2

Friday Dec 5, 2014 #

Note
(rest day)

Have had enough cabbage this week, especially bike cabbage, so opted for a rest day from cabbage, especially as I'm only just getting back into cabbage after being ill. Also have a lot of cabbage planned for tomorrow so not having any cabbage today is definitely the best cabbage option.

C • cabbage 2

Thursday Dec 4, 2014 #

7 AM

Bike - Road 30:12 13.02 km (2:19 / km) +40m 2:17 / km

IW. New PB, though I think that was mostly due to a good run on the lights and traffic through town. Legs feeling very tired on the bike, a few days away from it will be welcome.

5 PM

Bike - Road 31:05 12.97 km (2:24 / km) +69m 2:20 / km

HFW. Another lovely evening, planning on taking it easy but couldn't help pushing a bit harder. Surprised at how tiring the accumulation of the cycles has been - sure it will be easier once I adjust to it.

Wednesday Dec 3, 2014 #

7 AM

Bike - Road 32:14 [3] 13.11 km (2:27 / km) +51m 2:25 / km

IW. Baltic cold. Body knowing that it hasn't done so much cycling in a while.

5 PM

Bike - Road 34:04 [3] 12.9 km (2:39 / km) +67m 2:34 / km

HFW. Don't know why the HRM didn't work today, some investigating needed. Tired coming home.

Tuesday Dec 2, 2014 #

7 AM

Bike - Road 30:57 13.19 km (2:21 / km) +51m 2:18 / km
ahr:146 max:164

IW. Similar route to yesterday evening only was visible and protected this morning. Bike moves nicely when the road is smooth and there's nobody in the way. Going to be a nice commute.

5 PM

Bike - Road 32:09 12.93 km (2:29 / km) +68m 2:25 / km
ahr:146 max:161

HFW. Much more comfortable this evening. Legs not used to the bike yet though and feeling a bit tired - that's the problem with a single-speed, if you can't spin in the sweet spot it's hard work!

6 PM

Run - Trail 1:08:20 10.4 km (6:34 / km) +307m 5:44 / km
ahr:144 max:179 shoes: La Sportiva Crosslite (3)

Lovely evening run with a crowd from MDC from home. First off-road running that I've done since the WMOC final (which now feels like an age ago). Calfs now suffering from the unfamiliarity of it all but otherwise all grand - although it took a while to run off the biking legs. Excellent meal provided by Ben for all after.

Monday Dec 1, 2014 #

7 AM

Bike - Road 31:52 12.67 km (2:31 / km) +86m 2:26 / km
ahr:142 max:163

IW. First time for the new commute, expected it to take a little longer. Need to play around with the route a bit to find the most efficient way as I had a bigger than expected hill in Radyr this morning. Also need to experiment with how many clothes need to be worn (forgot my helmet this morning). Going to make a long run for first thing in the morning.

C • New gaff 2

6 PM

Bike - Road 35:24 13.4 km (2:38 / km) +65m 2:35 / km
ahr:137 max:159

NFW. No so successful this evening as my rear light wouldn't work, hopefully just the batteries - kept off the roads and work my headlight backwards to give me some rear visibility. Really enjoyable cycle apart from this, not as good training as running but much easier to do, especially in the morning.

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