Training Log Archive: MagicIn the 31 days ending Aug 31, 2015:
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Monday Aug 31, 2015 #
Run - Terrain 2:25:00 [2] 21.9 km (6:37 / km) +1000m 5:23 / km
shoes: La Sportiva Crosslite (4)
Evening run in the black Mountain with Chris. Legs were tired from the bike but very unusually Chris was feeling more tired than me and I had no problem keeping up! Was a right numpty and remembered to put my HRM strap on but forgot to bring my watch - its feels so strange running without one! Lovely evening and great to be out - only ruined by Pepper taking off after Sheep (twice) and a fox. Definitely burning fat at the end, body was well tired.
Sunday Aug 30, 2015 #
9 AM
Mapping 30:00 [0] 5.93 km (5:03 / km) +153m 4:29 / km
2.45 mapping Gwaelod. Difficult going now that I've off the edge of the Lidar data. Rained off earlier than I would have liked. Only a few hours needed to finish it - absolutely cracking wee area.
Saturday Aug 29, 2015 #
9 AM
Bike - Road 4:59:39 130.79 km (2:17 / km) +1294m 2:11 / km
ahr:126 max:153
That was hard work! Seeing as everyone else seems to be heading out on their road bikes I thought I'd give it a go as well. Fail at the start when I got 4km up the road only to realise that I was after forgetting my bike instruments - too long a route not to have things with me so had to turn around.
Started really slowly and found the first two hours very easy, then picked up a frustrating head-breeze and shortly after hit the first proper hills. The stretch from 3-4 hours was hard work and I started to feel pretty tired - called in to see my aunt along the way but no one home so no rest!
Last hour was really hard work, but more so because my butt (not used to being in the saddle so long), neck and shoulders were hurting. Legs weren't so bad. Hit 67.0k when I got home!
Started really slowly and found the first two hours very easy, then picked up a frustrating head-breeze and shortly after hit the first proper hills. The stretch from 3-4 hours was hard work and I started to feel pretty tired - called in to see my aunt along the way but no one home so no rest!
Last hour was really hard work, but more so because my butt (not used to being in the saddle so long), neck and shoulders were hurting. Legs weren't so bad. Hit 67.0k when I got home!
Friday Aug 28, 2015 #
7 AM
Bike - Road 30:34 13.03 km (2:21 / km) +39m 2:19 / km
IW. Fecking wind. Lovely morning though.
4 PM
Bike - Road 30:36 13.09 km (2:20 / km) +57m 2:17 / km
HFW. The problem with nice weather is that there are sorts of undesirable blockages on the cycle trail (kids, walkers, dogs, horses, cyclists, cars...) - don't they know that I have places to be?
Thursday Aug 27, 2015 #
7 AM
Bike - Road 32:04 [2] 13.05 km (2:27 / km) +41m 2:25 / km
IW. Fecking rain. Why?
5 PM
Bike - Road 32:48 13.01 km (2:31 / km) +80m 2:27 / km
HFW. Fecking wind. Lovely sun.
Wednesday Aug 26, 2015 #
Note
(rest day)
No play today.
Tuesday Aug 25, 2015 #
7 AM
Bike - Road 31:33 [2] 13.08 km (2:25 / km) +40m 2:23 / km
IW. Fecking rain, why couldn't you hold off for just 10 more minutes?
5 PM
Bike - Road 29:41 [3] 12.78 km (2:19 / km) +66m 2:16 / km
HFW. Fecking rain. And wind - it was a head wind this morning and a head wind this evening. Had to push harder than I wanted to get home in time to run.
6 PM
Run - Trail 57:33 9.45 km (6:05 / km) +348m 5:09 / km
MDC run around the Wentwood Woodlark race route, actually a much nicer route than I was expecting with some lovely trails and views. Legs were well tired but felt much better once I stretched the hamstrings a bit. No rain.
Monday Aug 24, 2015 #
Strength exercises 4:00 [1]
Racking it up a notch.
7 AM
Bike - Road 29:29 [2] 13.09 km (2:15 / km) +53m 2:12 / km
IW. Was promised plentiful precipitation by the met office, so even brought a dry set of gear to cycle home in; turned out to be a marvelous moisture missing morning. Bit of DOMS alright, but not too bad, moving well enough and had my best ever run through the traffic bit.
7 PM
Bike - Road 30:05 [2] 11.73 km (2:34 / km) +77m 2:29 / km
HFP2C. Wind and a fair bit slippy but it stayed dry. In no mood for putting any effort in, just taking it easy and enjoying the spin.
Sunday Aug 23, 2015 #
10 AM
Run - Trail warm up/down 9:14 [2] 1.16 km (7:57 / km) +104m 5:30 / km
shoes: VJ Falcons 14
Up the bottom bit of Fan Fawr with Mark P.
Run - Fell race race 1:56:55 20.32 km (5:45 / km) +1062m 4:34 / km
ahr:168 max:183 shoes: VJ Falcons 14
Four Fans Fell Race.18km, 1200m.
Headed out to do this with the intention of having fun on a training run, sort of stuck to that plan but was having so much fun and feeling amazing that I pushed on a bit. Did take the long round route options to avoid extra steep climbs and descent and kept to my plan of pacing it so I could run all the hills. Just surprised that I could do that in a decent time and feel good at the same time.
Interesting to see how consistently high my hear rate was - its impossible to tell looking at it where the ups and downs are - felt good. The first 10km (52 mins dead) were lovely undulating running on wet bog and was really surprised at how easy I found this - felt great. The second hour was a lot tougher; three big ups and downs and very wet underfoot (had been raining heavily all night but was actually pretty good for the race) - felt surprisingly good.
Started off steady but found myself at the front with Mark P (II) and a guy from the Lakes. I was the only one to double back from Fan Frynych so good to see the comparison. Looks like it's about 30 seconds slower but possible worth it to save the legs from the additional descent and climb.
Steady up Fan Nedd (passing the Lakes guy) and a fun run off it, catching Mark P (II). Opted to go straight up Fan Llia but it was rougher than I was expecting and no quicker than using the motorbike path. Expected Mark to go straight to Fan Fawr but he took the easier (but much longer route). Caught him at the river at the bottom and accidentally passed him by jumping it while he paddled.
Being in front meant I controlled the pace up the hill, kept it steady until it steepened where to my surprise he started to drop back. Pushed as hard as I could to the summit and then straight down to the finish, finishing about 10 seconds ahead. Amazing what a few weeks rest can do for the legs (they need more now though!).
Headed out to do this with the intention of having fun on a training run, sort of stuck to that plan but was having so much fun and feeling amazing that I pushed on a bit. Did take the long round route options to avoid extra steep climbs and descent and kept to my plan of pacing it so I could run all the hills. Just surprised that I could do that in a decent time and feel good at the same time.
Interesting to see how consistently high my hear rate was - its impossible to tell looking at it where the ups and downs are - felt good. The first 10km (52 mins dead) were lovely undulating running on wet bog and was really surprised at how easy I found this - felt great. The second hour was a lot tougher; three big ups and downs and very wet underfoot (had been raining heavily all night but was actually pretty good for the race) - felt surprisingly good.
Started off steady but found myself at the front with Mark P (II) and a guy from the Lakes. I was the only one to double back from Fan Frynych so good to see the comparison. Looks like it's about 30 seconds slower but possible worth it to save the legs from the additional descent and climb.
Steady up Fan Nedd (passing the Lakes guy) and a fun run off it, catching Mark P (II). Opted to go straight up Fan Llia but it was rougher than I was expecting and no quicker than using the motorbike path. Expected Mark to go straight to Fan Fawr but he took the easier (but much longer route). Caught him at the river at the bottom and accidentally passed him by jumping it while he paddled.
Being in front meant I controlled the pace up the hill, kept it steady until it steepened where to my surprise he started to drop back. Pushed as hard as I could to the summit and then straight down to the finish, finishing about 10 seconds ahead. Amazing what a few weeks rest can do for the legs (they need more now though!).
Run - Trail warm up/down 11:07 1.22 km (9:07 / km) +32m 8:03 / km
ahr:145 max:158 shoes: VJ Falcons 14
Out along the start of the race route for a bit with Mark P (II). Feeling tired now.
Saturday Aug 22, 2015 #
11 AM
Run - Road 33:22 7.17 km (4:39 / km) +103m 4:21 / km
ahr:140 max:163 shoes: Asics GT 2000
Wore the wrong shoes for the underfoot conditions so was by default confined to roads and tracks. Felt kind of funny running after such a long break but also felt good once I remembered what to do. Mad muggy out which resulted in lots of sweat and a weigh-in of 67.3kg - not seen numbers like that for well over a decade, maybe two...
12 PM
Strength exercises 2:40 [2]
Better than nothing? (Have to start somewhere)
Friday Aug 21, 2015 #
7 AM
Bike - Road 31:05 [2] 13.06 km (2:23 / km) +40m 2:21 / km
IW. Having spent all year passing the same cyclists every day I have come to the conclusion that there are three kinds:
- those who always smile or say hello
- those who who look at you but give no response
- & those who never look look in your direction
Much the same as dogs really.
- those who always smile or say hello
- those who who look at you but give no response
- & those who never look look in your direction
Much the same as dogs really.
4 PM
Bike - Road 30:00 [3] 12.77 km (2:21 / km) +59m 2:18 / km
HFW. Pushed hard in a few places, surprised not to be under 30 minutes (though did get held a one set of lights for 90 seconds).
Thursday Aug 20, 2015 #
7 AM
Bike - Road 30:37 [2] 12.96 km (2:22 / km) +35m 2:20 / km
IW. Why does it always rain on me? Is it because...
5 PM
Bike - Road 29:45 [3] 12.91 km (2:18 / km) +49m 2:16 / km
HFW. Desperately damp but not actually wet, went with the full high-viz and lights. Nobody ran me over. Surprised to be under 30 minutes.
Wednesday Aug 19, 2015 #
Note
(rest day)
Had to drive to work and it was kind of a damp day out, so opted to extend the rest by an extra day. Time to get back into it now though - all I need now is a new training goal and something to work forward to. Any ideas?
Tuesday Aug 18, 2015 #
Note
(rest day)
Didn't make it home in time to make the MDC run, but happy enough to take a few days easy. Not that today was easy, walked miles with a very heavy camera and tripod, including many very steep hills in the hot sunshine. Toasted.
Saw a fat lady in a 4x4 with dodgy make-up and a lap dog (only missing a fag and fake tan). Thought to myself that there is someone that it would be hard to find a mutually agreeable conversation topic...
Saw a fat lady in a 4x4 with dodgy make-up and a lap dog (only missing a fag and fake tan). Thought to myself that there is someone that it would be hard to find a mutually agreeable conversation topic...
Monday Aug 17, 2015 #
7 AM
Bike - Road 30:25 [2] 12.61 km (2:25 / km) +41m 2:22 / km
IW. Surprisingly few cyclists about considering how nice a morning it was.
5 PM
Bike - Road 29:00 12.96 km (2:14 / km) +62m 2:11 / km
HFW. In a rush to get home to meet the lads from work for a stroll up Pen y Fan. Of course I got a puncture. 10 minutes to change and then in a mad rush. Nice walk in the end, stunning sunset and not a breath of wind (much warmed then when up there on Saturday).
Sunday Aug 16, 2015 #
Note
(rest day)
Had to get out for a wee walk just to do something. Think I'm probably ready for a normal week or activity now.
Saturday Aug 15, 2015 #
Note
Maps with my GPS route added below:
Glen Affric WOC Long Part 1
Glen Affric WOC Long Part 2
Amazing how accurate the maps are to the GPS, hardly anything to edit. Good to have the GPS to see exactly what I did at #25 as well!
Glen Affric WOC Long Part 1
Glen Affric WOC Long Part 2
Amazing how accurate the maps are to the GPS, hardly anything to edit. Good to have the GPS to see exactly what I did at #25 as well!
10 AM
Walk 30:00 [1] 2.8 km (10:43 / km) +440m 6:00 / km
(rest day) shoes: La Sportiva Crosslite (4)
Walk up Corn Ddu to marshal on the Beacons Race. Easy walking up the massive track and a lovely morning, however the mist came down as I hit the summit and had quite a chilly wait for the runners (mist had cleared by then though).
Fell runners are a well brought up crowd with just about all of them saying "thanks marshal" - just a shame that my name wasn't Marshall really.
Masses of plebs on the hills, well just this one and Pen y Fan actually, passed 350 people on my way down alone (and easily another 150 on the summit at that time. Thankfully they don't venture any further than this and it's easy to get away from them all.
Fell runners are a well brought up crowd with just about all of them saying "thanks marshal" - just a shame that my name wasn't Marshall really.
Masses of plebs on the hills, well just this one and Pen y Fan actually, passed 350 people on my way down alone (and easily another 150 on the summit at that time. Thankfully they don't venture any further than this and it's easy to get away from them all.
Friday Aug 14, 2015 #
Note
(rest day)
A proper rest day. Don't know why my body is so tired, I only did one real day of exercise last week and this week has all been very low intensity. Still, what the body wants the body will get.
Thursday Aug 13, 2015 #
7 AM
Bike - Road 33:43 [2] 13.21 km (2:33 / km) +40m 2:31 / km
IW. Expecting biblical rain. It was dry.
5 PM
Bike - Road 33:38 [2]
HFW. Expecting even more biblical rain. Dry all day. Rain due from the south and was cycling into a northerly all the way home, maybe that's why the rain never turned up.
Wednesday Aug 12, 2015 #
Event: Pwll Du
7 AM
Bike - Road 32:27 [0] 13.21 km (2:27 / km) +41m 2:25 / km
ahr:66 max:66
IW. Nothing to say, nice morning though.
5 PM
Bike - Road 22:59 [0] 9.01 km (2:33 / km) +71m 2:27 / km
ahr:49 max:79
HFW - as far as the Dallimore's anyway. Hill at the end was much tougher than I was expecting.
6 PM
Run - Trail warm up/down 3:39 0.68 km (5:20 / km) +8m 5:02 / km
ahr:141 max:161 shoes: Jalas 2010
Run - Orienteering 58:30 9.27 km (6:19 / km) +215m 5:39 / km
ahr:141 max:154 shoes: Jalas 2010
Pwll Ddu, 60min Score. Incredibly stunning evening, a pleasure to be out in the hills, unfortunately my legs didn't want to be there. Jogged around going to the areas that I didn't know as there was no way that I was going to get anything like all the controls. Very enjoyable.
Map
Map
Tuesday Aug 11, 2015 #
7 AM
Bike - Road 30:56 [2] 13.11 km (2:22 / km) +40m 2:19 / km
IW. A bit more energetic than yesterday. Only a bit mind.
5 PM
Bike - Road 29:33 [3] 13.09 km (2:15 / km) +47m 2:13 / km
HFW. Legs wanted to go but as soon as they tried they realised that they weren't able. Must have had a bit of a following wind as it went by quick enough.
6 PM
Run - Terrain 1:12:47 11.02 km (6:36 / km) +522m 5:20 / km
ahr:132 max:159 shoes: La Sportiva Crosslite (4)
MDC run from Storey Arms out to the west, finishing with a good climb up Fan Fawr. Amazing evening, views for miles and miles in all directions and we had the hills virtually to ourselves (aside from a dad and his two wee kids who had set up a wild camp in the middle of nowhere). Body still really tired but this is the type of run that's good for the sou.
Monday Aug 10, 2015 #
7 AM
Bike - Road 32:26 [2] 13.02 km (2:29 / km) +41m 2:27 / km
IW. Very slow as feeling very tired. Pissing rain - It wasn't hard to think of somewhere that I'd rather be.
5 PM
Bike - Road 33:53 [2] 12.93 km (2:37 / km) +67m 2:33 / km
HFW. Very slowly again, wishing I was somewhere else. Hate post holiday/WOC/orienteering/friends blues.
Sunday Aug 9, 2015 #
11 AM
Run - Trail 1:05:13 [3] 11.25 km (5:48 / km) +243m 5:14 / km
shoes: La Sportiva Crosslite (4)
With Greggle in Stirling around the old haunts of Polmaise. Tired on the hills and towards the end, but otherwise feeling good. Very enjoyable.
Saturday Aug 8, 2015 #
12 PM
Walk 45:00 [1] 10.78 km (4:11 / km) +737m 3:07 / km
Two hour walk up Cairngorm and around the corrie with Toni, jogged the downhill at the end but kept it all very easy. Never been up here so glad that we made the effort - makes me want to explore more (with fresher legs though).
Friday Aug 7, 2015 #
10 AM
Run - Orienteering race 2:06:00 17.5 km (7:12 / km) +374m 6:30 / km
shoes: VJ Supra 14
WOC Long. Glen Affric, M21E, 15.5km, 660m, 32 controls.
After so much indecision in whether to do this or not I definitely made the right choice in doing so. This was real orienteering; no trails or linear features and no one else around, just me, the terrain and my map (and some of the most beautiful views I've ever had while racing).
The area was probably the best that has been used for a WOC in my 'Elite' life and the course made excellent use of it. The open areas reminded me of the west of Ireland, being soft, wet but runnable underfoot while the pine woods to the NW were tough but fun. The second half was quite a contrast being entirely wooded (and mostly runnable) and made for an interesting change in technique.
Navigation was just about spot on for everything apart from #25, where I both got caught in some windblow (maybe 45 seconds) at the start of the leg and then missed the control too high at the end. Thought I'd lost 2 minutes at the time but appears to have been closer to 3. Only other time lose was not going out to the track for #9 (maybe 45 seconds).
Definite disadvantage being out so early, could see where the seven starting before had gone to #1 but there the tracks ended. Passed three runners in the terrain by #9 (went straight past them) and didn't see anyone after that aside from maybe half a dozen women in the butterflies and the control pick between #21-24. It would have been a bit quicker being later on but nowhere near as much fun.
Hard to know how hard to push physically, as it was all tough running and it was very easy to go into the red at just about any stage. Finished feeling strong and still able to run, so probably didn't push hard enough on the longer legs, but that's one of the disadvantages of running when there is no one else around.
Thanks to Nick for being good enough to give Ireland a second spot in this race and thanks to him again for jogging the selection race which allowed me an automatic spot - prior to this I had not been thinking about this race at all. I now have a Top 45 position in all WOC individual races!
I guess that's probably it for me and WOC (as the commentary said when I was finishing: "Why is he running this at 41!") Although I would never say never...
After so much indecision in whether to do this or not I definitely made the right choice in doing so. This was real orienteering; no trails or linear features and no one else around, just me, the terrain and my map (and some of the most beautiful views I've ever had while racing).
The area was probably the best that has been used for a WOC in my 'Elite' life and the course made excellent use of it. The open areas reminded me of the west of Ireland, being soft, wet but runnable underfoot while the pine woods to the NW were tough but fun. The second half was quite a contrast being entirely wooded (and mostly runnable) and made for an interesting change in technique.
Navigation was just about spot on for everything apart from #25, where I both got caught in some windblow (maybe 45 seconds) at the start of the leg and then missed the control too high at the end. Thought I'd lost 2 minutes at the time but appears to have been closer to 3. Only other time lose was not going out to the track for #9 (maybe 45 seconds).
Definite disadvantage being out so early, could see where the seven starting before had gone to #1 but there the tracks ended. Passed three runners in the terrain by #9 (went straight past them) and didn't see anyone after that aside from maybe half a dozen women in the butterflies and the control pick between #21-24. It would have been a bit quicker being later on but nowhere near as much fun.
Hard to know how hard to push physically, as it was all tough running and it was very easy to go into the red at just about any stage. Finished feeling strong and still able to run, so probably didn't push hard enough on the longer legs, but that's one of the disadvantages of running when there is no one else around.
Thanks to Nick for being good enough to give Ireland a second spot in this race and thanks to him again for jogging the selection race which allowed me an automatic spot - prior to this I had not been thinking about this race at all. I now have a Top 45 position in all WOC individual races!
I guess that's probably it for me and WOC (as the commentary said when I was finishing: "Why is he running this at 41!") Although I would never say never...
Thursday Aug 6, 2015 #
Note
(rest day)
Very easy day not doing a whole lot. About as ready as I can be for tomorrow, it's taken ages to get here but am looking forward to the whole experience a lot.
Wednesday Aug 5, 2015 #
1 PM
Run - Orienteering 43:42 6.48 km (6:45 / km) +89m 6:19 / km
shoes: VJ Falcons 14
Ran about half of the women's final from yesterday, taking it very easy, very much fun indeed. Didn't run with a compass so was a bit wobbly in places but this was so much my type of area.
Tuesday Aug 4, 2015 #
Note
(rest day)
Watching the WOC middle, terrain looked amazing, would have loved to have been running. Good day, shame the arena TV broke down when the men's race was getting exciting.
Monday Aug 3, 2015 #
10 AM
Run - Orienteering 56:29 6.97 km (8:06 / km) +236m 6:56 / km
ahr:150 max:165 shoes: VJ Supra 14
Scottish 6 day, Day 2, Strathfarrar, M40, 6.2km, 240m, 19 controls.
Took it easy today, just wanted to spend a bit of time in relevant terrain. Despite a very early start which meant monster bracken and few tracks I really enjoyed this and running at this pace felt very easy. Pretty clean technically apart from # 3 (which was in the wrong place) and having to take routes around bracken.
Took it easy today, just wanted to spend a bit of time in relevant terrain. Despite a very early start which meant monster bracken and few tracks I really enjoyed this and running at this pace felt very easy. Pretty clean technically apart from # 3 (which was in the wrong place) and having to take routes around bracken.
Run - Trail warm up/down 12:01 1.69 km (7:06 / km) +72m 5:51 / km
ahr:124 max:149 shoes: VJ Supra 14
Sunday Aug 2, 2015 #
12 PM
Run - Orienteering race 54:28 [3] 9.76 km (5:35 / km) +133m 5:14 / km
shoes: VJ Supra 14
Scottish 6 days, Day 1, Achagour, M40L, 8.2km, 175m, 25 controls
Felt amazing today, was running really well without much effort. Got a bit carried away in places but overall kept it sensible, especially the track leg that I took very easy.
Felt amazing today, was running really well without much effort. Got a bit carried away in places but overall kept it sensible, especially the track leg that I took very easy.
Run - Trail warm up/down 5:20 [2] 0.98 km (5:25 / km) +7m 5:14 / km
shoes: VJ Supra 14
Saturday Aug 1, 2015 #
10 AM
Run - Orienteering 1:04:48 6.04 km (10:43 / km) +56m 10:15 / km
ahr:108 max:162 shoes: VJ Supra 14
Very slowly around the Darnaway model with Toni. Map not great in places but terrain much tougher than I was expecting.