Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Jan 31, 2015:

activity	#	time	miles		km		+m
Run - Trail	17	12:45:06	72.45	(10:34)	116.6	(6:34)	3770
Bike - Road	18	9:31:30	142.81	(4:00)	229.83	(2:29)	851
Run - Orienteering	10	8:46:51	42.7	(12:20)	68.71	(7:40)	1939
Run - Terrain	4	6:21:36	32.31	(11:49)	52.0	(7:20)	1661
Strength exercises	15	4:26:25
Run - Road	2	2:14:45	16.58	(8:08)	26.68	(5:03)	147
Total	63	44:06:13	306.84		493.82		8368
[1-5]	63	43:33:23

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Saturday Jan 31, 2015 #

Note
(rest day)

Body feeling tired and no motivation, so feet up for the day.

Friday Jan 30, 2015 #

11 AM

Run - Terrain 1:25:03 13.48 km (6:19 / km) +393m 5:30 / km
ahr:143 max:190 shoes: La Sportiva Crosslite (3)

Went exploring some new trails out to the north-west. Lots of mud and animals to bother. Feeling awful at the start, once warmed up I was okay trotting but not pushing hard. Will make a nice route in the summer. Actually the first daylight run that I've done from the house since moving!

1 PM

Strength exercises 20:00 [1]

Thursday Jan 29, 2015 #

Note
(rest day)

With my headlight out of action and quads too miserable to run on the road, I didn't have much option but to have a rest day.

Wednesday Jan 28, 2015 #

5 PM

Run - Road 1:09:43 13.94 km (5:00 / km) +93m 4:50 / km
ahr:140 max:182

HFW via a massage to try and get my quads sorted. Painful, but definitely looser, and felt quite good for the first 50 minutes on the way home. However, the right quad then decided to pack up and I had to stop every few minutes to stretch it out just to be able to make it home. Work needed but know that it can be sorted.

7 PM

Strength exercises 22:00 [2]

Tuesday Jan 27, 2015 #

7 AM

Bike - Road 30:32 [3] 13.02 km (2:21 / km) +41m 2:18 / km

IW. Resisted trying the urge to catch a cyclist in front of me when I left home as I wanted to take it easy again. Saved me a lot of effort as he pulled away by about 10m a km all the way into town. No blind minivan drivers around this morning.

5 PM

Bike - Road 31:40 12.82 km (2:28 / km) +65m 2:25 / km

HFW. Fail with starting the watch on time. Nearly light for the first half, meant loads more people to avoid.

6 PM

Run - Trail 1:28:11 12.08 km (7:18 / km) +422m 6:13 / km
ahr:129 max:163 shoes: La Sportiva Crosslite (3)

MDC run from HQ. Went exploring to the south-west again, this time with a faster group and less mud. Actually was a very nice route, though my head torch packed up as soon as we left so I was reduced to running with my back up, which is never as much fun as I can hardly see my feet.

Monday Jan 26, 2015 #

Bike - Road 33:00 [3] 12.8 km (2:35 / km) +20m 2:33 / km

IW. Feeling lethargic. Much milder than anticipated, therefore overdressed. Failed to start my watch, which was annoying as it found satellites in record time!

5 PM

Bike - Road 32:27 12.42 km (2:37 / km) +85m 2:32 / km
ahr:121 max:135

HFW. Talking it easy. Just after leaving work a guy in a mini-van pulled out right in front of me, I could see that he looked straight past me so was expecting it, didn't stop me making a strange EEEEEAAAAAAKKKK sound as I swerved to avoid him though - that made him notice (thankfully nothing coming the other way at the time).

7 PM

Strength exercises 21:00 [1]

Sunday Jan 25, 2015 #

9 AM

Run - Trail 1:29:52 14.49 km (6:12 / km) +340m 5:33 / km
ahr:130 max:186 shoes: La Sportiva Crosslite (3)

Round and about with Greg. Again, neither of us feeling very energetic so it was a slow amble around the woods. Nice. Need to do more work on my quads.

10 PM

Strength exercises 5:00 [1]

Failed! Only week 3, but have the excuse that I had a birthday celebration to attend to which upset my normal routine. On the other hand, my sit-ups are becoming much easier so something must be working.

Saturday Jan 24, 2015 #

9 AM

Run - Trail 1:12:30 12.82 km (5:39 / km) +249m 5:09 / km
ahr:143 max:175 shoes: La Sportiva Crosslite (3)

Around the Chevin and Danefield with Boyzone, Jonny and AndyS. Don't think anyone was feeling very energetic. Bits of snow and ice and plenty of mud.

11 AM

Run - Trail 42:10 6.91 km (6:06 / km) +175m 5:25 / km
ahr:129 max:145 shoes: La Sportiva Crosslite (3)

Straight back out again with Toni. Cold wind. Good to catch up.

Friday Jan 23, 2015 #

Note
(rest day)

Been quite an easy week but not efficient enough with my time to do any exercise today. Happy 40th to my sister!

Thursday Jan 22, 2015 #

7 AM

Bike - Road 31:26 13.04 km (2:25 / km) +40m 2:22 / km
ahr:131 max:146

IW. Colder than I was expecting. Legs feeling tired so took it easy, caught another cyclist quite quickly at one stage, who then accelerated, passed him when he slowed but he then stuck behind me for the next few Km. Some people are so competitive - even on a commute in to work.

5 PM

Bike - Road 31:08 12.74 km (2:27 / km) +65m 2:23 / km
ahr:127 max:150

HFW. Not feeling like pushing hard as quads a bit tired - though actually surprisingly good considering they had an hour of tarmac last night.

6 PM

Strength exercises 21:00 [1]

C • What exercises? 5

Wednesday Jan 21, 2015 #

Event: Urban Night Race 4

7 PM

Run - Orienteering race 59:12 12.83 km (4:37 / km) +138m 4:23 / km
ahr:159 max:182 shoes: Asics 1150 (2012)

SWOC street O around Rhiwbina, 60 minute Score. Probably the most casual organising that I've seen at an event for many years! The map had three 19's on it, two 46's and no 21! Made the multiple choice answers very difficult when the answer didn't match any that you were provided with. Lost a few minutes to to such errors (which enabled Ben to gt back just before me) but really enjoyed myself for some reason. Didn't enjoy the flooded and muddy parks though. Cleared the controls with less than a minute to spare - maybe a minute behind Ben.

Tuesday Jan 20, 2015 #

6 PM

Run - Trail 59:33 8.59 km (6:56 / km) +365m 5:43 / km
shoes: La Sportiva Crosslite (3)

A run with a few of the MDC gang around Craif Yr Allt, Gary leading around the race route for next weekend. It would have been great had any of been doing the race! Legs were cream-crackered just just took it very easy.

Monday Jan 19, 2015 #

5 PM

Run - Road 1:05:02 12.74 km (5:06 / km) +54m 5:00 / km
ahr:142 max:182 shoes: Asics GT 2000

HFW. Icy this morning so opted out of the normal commute. First time running, was actually shorter than I was expecting, but not sure that I'd want to do it both ways in a day. Quads, who've been behaving themselves the past week, didn't like the road bits all at and this was about as much as they would have been able to take (also realised that one of the reasons that I enjoyed yesterday so much was that they weren't grumbling on the hills).

7 PM

Strength exercises 20:00 [1]

Sunday Jan 18, 2015 #

10 AM

Run - Trail warm up/down 8:28 0.82 km (10:18 / km) +101m 6:23 / km
ahr:149 max:183 shoes: VJ Supra 14

11 AM

Run - Orienteering race 1:03:48 8.94 km (7:08 / km) +467m 5:40 / km
ahr:158 max:170 shoes: VJ Supra 14

NGOC Galoppen, Cooper's Hill (and part of Cranham), Brown, 8.1km, 490m, 27 controls.

Tough course but quite a lot of fun. Mostly steep beech woods which meant lots of sliding on the slopes and pushing through the holly understorey. Decent map, though the printing mixed with sunlight and sweat made it hard to read the brown detail (also LOADS of indistinct distinct vegetation changes). Felt quite European in a lot of places. Planning was adequate rather than inspirational with lots of similar length legs, no cross overs or no route choice.

Pleased with the way I ran, I wasn't pushing hard but I managed to run just about everything and was feeling comfortable in doing so. Even had some energy when running off the top of the hills, something I haven't had in ages. Nice day out - would definitely go back and run here again.

Map
Maps from past few weeks here

12 PM

Run - Trail warm up/down 4:16 [2] 0.69 km (6:10 / km)
ahr:124 max:128 shoes: VJ Supra 14

Saturday Jan 17, 2015 #

10 AM

Run - Terrain 2:52:38 19.44 km (8:53 / km) +589m 7:43 / km
ahr:129 max:182 shoes: VJ Supra 14

Loop up towards the Beacons from Garwnant with Caitlin (only MDC shower). A covering of snow lower down, got a bit deeper higher up but never that much, though enough to make going quite hard work. Well warm on the first hill but quite a bit colder in the wind on the ridge at the top. Sunny and misty at various times, but all enjoyable - love running in the snow. Quite tired towards the end - out nearly an hour longer than had been planning.

C • Nice route 2

5 PM

Strength exercises 19:00 [1]

Friday Jan 16, 2015 #

Note
(rest day)

Planing on doing some strength work but it just didn't happen. Needed a rest though.

Thursday Jan 15, 2015 #

7 AM

Bike - Road 31:12 12.9 km (2:25 / km) +20m 2:24 / km
ahr:135 max:150

IW. Taking it easy. Raining in Taff's Well but all dry once out of the valley.

5 PM

Bike - Road 33:25 12.79 km (2:37 / km) +65m 2:33 / km
ahr:131 max:148

HFW. Head wind most of the way = hard work when you don't have gears. Tried to take it easy to save my legs for later but with the wind and the cold I had to work quite hard just to get home and stay warm.

6 PM

Run - Trail 58:42 9.23 km (6:22 / km) +423m 5:11 / km
ahr:147 max:166 shoes: La Sportiva Crosslite (3)

MDC hills with Chris, though as it was only the two of us, if was a horrible evening and I was feeling knackered, we did more of a fartllek session instead and mixed up the hills. Had nothing in the legs and listened to my body about no pushing too hard - just like last Thursday. Think the biking is giving my legs a harder time than I'm expecting. After the Thundersnow on Tuesday we were treated to Thunderhail this evening.

Wednesday Jan 14, 2015 #

7 AM

Bike - Road 32:18 12.9 km (2:30 / km) +20m 2:29 / km
ahr:133 max:156

IW. Not as much snow as promised (and we weren't promised much), just a bit of slush here and there and (thankfully) no ice. Taking it easy through one of the patches of slush on the Taff Trail when I was passed by another cyclist, the first time that has happened while commuting. He didn't get away.

5 PM

Bike - Road 29:28 12.8 km (2:18 / km) +66m 2:15 / km
ahr:143 max:161

HFW. Got lucky with a few of the lights, had a following wind and beasted it. First sub 30 minute time, despite having to have to work considerably harder due to a rubbing mudguard.

Strength exercises 23:25
ahr:95 max:116

Feeling a bit stronger. The back not so much.

Tuesday Jan 13, 2015 #

6 PM

Run - Trail 58:11 10.63 km (5:28 / km) +185m 5:02 / km
ahr:141 max:175 shoes: La Sportiva Crosslite (3)

MDC run from St Brides around the coast at Ogmore. Started out wondering what all the weather warnings were about as it was a lovely evening, if a bit muddy. Hit the coast and it changed, the wind picked up and then started blowing a hooley, quickly followed by bullet like hail stones. Very invigorating. Thankful to have worn my OMM waterproof with a hood!

Monday Jan 12, 2015 #

7 AM

Bike - Road 33:16 12.9 km (2:35 / km) +20m 2:34 / km
ahr:126 max:144

IW. Taking it easy as my legs are tired. Quite a few trees down over the Taff Trail, had to climb over one and divert around another. Don't know when from as I'd not noticed the wind over the weekend.

7 PM

Bike - Road 27:03 11.15 km (2:26 / km) +76m 2:21 / km
ahr:126 max:141

HFW. Very wet indeed. Loads of wood crap all over the path. No trees to climb over this evening though.

8 PM

Strength exercises 20:00 [1]

Dedication.

Sunday Jan 11, 2015 #

10 AM

Run - Trail warm up/down 11:04 2.06 km (5:22 / km) +19m 5:08 / km
ahr:151 max:183 shoes: VJ Supra 14

11 AM

Run - Orienteering race 1:03:37 8.78 km (7:14 / km) +261m 6:18 / km
ahr:157 max:168 shoes: VJ Supra 14

BOK Local Event, Wye Valley Forests, Brown, 7.7km, 315m, 17 controls. Really enjoyed this, some good rough forest and steep slippery slopes, the type of terrain running that's been missing from my training recently.

Unsurprisingly I was feeling a little tired but manged to maintain a respectable pace, even if it was a struggle in the brashings and on the hills. Technically only one real mistake when the brashings hid a large gully allowing me to drift some way offline. Much easier in the daylight!

A Damp Otter was not only rude enough to steel my map, but he then used to to beat me by a few seconds. Youth just don't respect their elders any more!

12 PM

Run - Orienteering 44:55 2.72 km (16:29 / km) +43m 15:17 / km
ahr:106 max:141 shoes: VJ Supra 14

Coaching Caitlin - she's improving quickly.

6 PM

Strength exercises 20:00 [1]

Didn't want to do these.

Saturday Jan 10, 2015 #

11 AM

Run - Terrain warm up/down 11:00 1.41 km (7:47 / km) +38m 6:52 / km
ahr:140 max:162 shoes: VJ Supra 14

Leading the Welsh juniors (and a few in BOK interlopers) in a warm up with Megan CD.

12 PM

Run - Orienteering 46:40 4.1 km (11:23 / km) +160m 9:31 / km
ahr:110 max:146 shoes: VJ Supra 14

Shadowing Mark P around a compass course. The boy is starting to get the hang on what to do.

1 PM

Run - Orienteering 47:48 3.57 km (13:23 / km) +97m 11:47 / km
ahr:100 max:132 shoes: VJ Supra 14

Shadowing Quin around an attackpoint and compass exercise. Needs to learn to read the map a bit more and take more off it when he does; spends a lot of time not being efficient with his time. He also gave up when it got physical or steep. Thought that youngsters were supposed to have boundless energy?

2 PM

Run - Orienteering 54:05 5.98 km (9:02 / km) +219m 7:38 / km
ahr:133 max:155 shoes: VJ Supra 14

Collecting controls, 32 of them. Thankfully they were just tapes and pegs. Needed to do this as I was freezing after the first two exercises.

5 PM

Run - Trail warm up/down 10:53 1.8 km (6:02 / km) +33m 5:32 / km
ahr:146 max:178 shoes: VJ Supra 14

Run - Orienteering race 1:03:29 7.76 km (8:11 / km) +228m 7:08 / km
ahr:158 max:174 shoes: VJ Supra 14

Western Night League, Wye Valley Forests, 60 minutes Score.
Good fun, thought I may be a bit stiff and tired starting but was feeling okay once warmed up. Which wasn't at #1 as I spent 90 seconds running around the circle trying to find it!

Planned a good route to get them all, only that proved impossible (especially after I lost 4 minutes on one on the steep slope), so was under pressure for the last bit of run - trying to work out it it was worth taking the tie penalty in order to get extra controls.

the 4 minutes late was just enough to allow Adam to beat be by 8 points - lost a point for every 6 seconds.

Friday Jan 9, 2015 #

Note

Thinking about doing the Antalya O Days at the end of February in Turkey, anyone interested in joining in?

Looking at going out on the Wednesday and back on Monday, 4 days of O (with three WREs). Accommodation is cheap and transport provided (apparently), all you have to do is get there.

Thursday Jan 8, 2015 #

7 AM

Bike - Road 32:14 13.0 km (2:29 / km) +20m 2:28 / km
ahr:131 max:148

IW. Not getting any quicker, though it was a wet and slippery morning. Shepherds being a bit slow.

5 PM

Bike - Road 32:37 12.9 km (2:32 / km) +40m 2:29 / km
ahr:133 max:152

HFW. Pushing quite hard but legs knackered. Lovely evening.

6 PM

Run - Trail 41:28 5.95 km (6:58 / km) +228m 5:51 / km
ahr:133 max:158 shoes: La Sportiva Crosslite (3)

Hills with MDC, only I was too knacked to take part in any meaningful way so just got myself to the top of the hill each time before heading back down. Actually moved a bit better than I was expecting but was plenty aware that there was a line that my body did not want to cross. Glad I at least made it out.

Wednesday Jan 7, 2015 #

Strength exercises 20:00 [1]

Getting a little easier.

7 AM

Bike - Road 32:30 13.05 km (2:29 / km) +39m 2:27 / km
ahr:133 max:149

...Warning! HFW, actually not all that wet but the roads were, so was grateful for the mudguards.

C • HFW v IW 4

5 PM

Bike - Road 33:52 12.89 km (2:38 / km) +65m 2:34 / km
ahr:126 max:144

IW. Mind and dry with a spectacular set rise, red sun in the morning, shepherds... Stomach too full to cycle quickly, too much bread last night.

Tuesday Jan 6, 2015 #

6 PM

Run - Trail 1:21:48 11.65 km (7:01 / km) +576m 5:38 / km
ahr:135 max:169 shoes: La Sportiva Crosslite (3)

An exploratory run to the south-west of the house, some nice bits, some not so and some very muddy bits. Much bigger group than expecting so quite stop-start but a cracking evening to be out under a lovely moon. Think we made it back with the same amount of people (and dogs) that we set out with.

Monday Jan 5, 2015 #

7 AM

Bike - Road 31:36 12.81 km (2:28 / km) +38m 2:26 / km
ahr:137 max:151

IW. Major faff sorting myself out for the first cycle in a few weeks. Bike much nicer to ride with functioning handlebars, also ungraded tyres and mudguards fitted so am sorted for winter (as long as it's not cold!). Way to many other cyclists out this morning, easily 4 times the number that I usually see. legs not liking the adjustment to being on a bike again.

5 PM

Bike - Road 31:46 12.91 km (2:28 / km) +66m 2:24 / km
ahr:136 max:157

HFW. Moving alright - would have been a good time had I not had to wait for over a minute at the first junction.

6 PM

Strength exercises 20:00 [1]
ahr:90 max:106

Sunday Jan 4, 2015 #

9 AM

Run - Trail 40:04 6.24 km (6:25 / km) +62m 6:07 / km
shoes: La Sportiva Crosslite (3)

Along the coast path from St. Donats to the lighthouse (as I hadn't done this bit before) with Mark P and Ben. Some nice boulder hopping along the shoreline to start with.

11 AM

Run - Orienteering 16:08 2.52 km (6:25 / km) +50m 5:50 / km
shoes: VJ Supra 14

SWOC 40th anniversary event, Atlantic College, St. Donats. Course on original black and white map, to ensure originality it it had pin punches, map corrections and master maps, oh how I don't miss those days!

Easy enough when there were buildings around as you could work out where you were in relation to them even if you couldn't get to them! Not so easy where there were woods, hills, walls and vegetation. Good fun and a great location for a short course.

Run - Orienteering 15:31 2.67 km (5:48 / km) +59m 5:14 / km
shoes: VJ Supra 14

SWOC 40th anniversary event, Atlantic College, St. Donats. Sprint course, 1.8km, 40m, 13 controls. Just as much fun when you work out what was going on. Some really tricky sites around the old castle and its gardens with a bit of woodland and steep slopes thrown in for fun.

Very good map from Pia (though a few of the passageways and steps need to be sown a bit wider). Got caught out twice by this and ended up backtracking when I didn't need to, not that it mattered as I was gatecrashing the event anyway!

Run - Trail 19:40 2.41 km (8:10 / km) +51m 7:23 / km
shoes: VJ Supra 14

Very slow trot around the grounds after the event, exploring the bits around the castle that I didn't see while orienteering.

6 PM

Strength exercises 15:00 [1]

Saturday Jan 3, 2015 #

1 PM

Run - Trail 54:14 7.24 km (7:29 / km) +463m 5:40 / km
shoes: La Sportiva Crosslite (3)

Supporting the MDC runners (and a few other orienteers) at the Kymin hill race in Monmouth, not running as it's not what my quads would have wanted. Minging morning which thankfully cleared up a bit for the race, though it was still muddy and slippery. Jogged around most of the course and then cut across to support (shout at) people in different places. Nice day out.

Friday Jan 2, 2015 #

10 AM

Run - Terrain 1:52:55 17.67 km (6:23 / km) +641m 5:25 / km
ahr:135 max:162 shoes: La Sportiva Crosslite (3)

Nice trot in the hills with Shminty and Matt Stott from the Storey Arms. Tried to break Shminty by taking him on his first terrain run and the longest run since his operation but it didn't work - he still had plenty left at the end and managed just grand on the rougher bits.

Nice route which kept away from the busier bits and the steeper hills (to be kind to my quads) and a gloriously sunny day, though the wind was mighty cold. Not feeling very energetic myself but very much enjoyed being out and good to catch up with Shminty (who was well up for a chat).

6 PM

Strength exercises 10:00 [1]

Thursday Jan 1, 2015 #

10 AM

Run - Trail 24:02 2.99 km (8:02 / km) +78m 7:07 / km

Forgot my O shoes, running in walking boots. Not ideal.

C • remember the long fell run in the wrong shoes... 6

11 AM

Run - Orienteering race 51:38 8.84 km (5:51 / km) +217m 5:12 / km

NGOC New years Score, Blakeney Hill, 60 minutes. Seriously hampered by inappropriate footwear so had no intention of running hard, quads also still unhappy so not wanting to push hard on them either.

Surprised that I could actually run in my walking shoes, though was very cautious on downhills and anywhere slippery. Settled into a nice steady pace, which happened to coincide with JoeT, so spent much of the run around him (until he took the last few controls in a better order and gained 30 seconds or so on me).

Really nice to be out to stretch the legs a bit and the weather held out as well. Good crowd out as well, think that Clive H may have been first back, a minute or two ahead of me. Happy to be moving at the pace that I was with the shoes and the effort level that I was putting in.

6 PM

Strength exercises 10:00 [1]

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