Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Dec 31, 2015:

activity	#	time	miles		km		+m
Run - Trail	21	28:07:31	169.67	(9:57)	273.06	(6:11)	7344
Bike - Road	27	14:20:17	211.44	(4:04)	340.29	(2:32)	1354
Run - Orienteering	4	2:41:17	13.4	(12:02)	21.56	(7:29)	547
Run - Terrain	1	59:54	5.63	(10:38)	9.06	(6:37)	228
Walk	1	45:00	7.46	(6:02)	12.0	(3:45)	250
Total	51	46:53:59	407.6	(6:54)	655.97	(4:17)	9723
[1-5]	51	46:45:07

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Thursday Dec 31, 2015 #

11 AM

Run - Trail 1:34:00 15.97 km (5:53 / km) +439m 5:11 / km
ahr:138 max:237 shoes: La Sportiva Crosslite (4)

Looped run around The Chevin and Danefield, on my own as Greggle and Faye had another poor night sleep and has kids to look after. Feeling tired but strong at a slow pace, but quad still not happy. Lovely day out of the wind.

Wednesday Dec 30, 2015 #

10 AM

Run - Trail 2:01:25 22.0 km (5:31 / km) +400m 5:03 / km
ahr:135 max:174 shoes: La Sportiva Crosslite (4)

Out to Burley Moor again, but to shake things up a bit I went clockwise this time. Made it halfway until it started raining and with the wind behind me, not so nice on the way back especially when the heavens opened for a few minutes. Right calf not happy again but good to eventually get out for a half decent length run.

Tuesday Dec 29, 2015 #

2 PM

Run - Trail 1:41:54 17.23 km (5:55 / km) +368m 5:21 / km
ahr:136 max:202 shoes: La Sportiva Crosslite (4)

Out around Buck Wood again, somewhat drier than last week but nowhere near as wet as it was on boxing day - quite scary just how high the flood waters were. Still no one out on the golf course of playing cricket. Right quad was quite unhappy for the second half of the run.

C • ISOM 201X 2

Monday Dec 28, 2015 #

12 PM

Run - Trail 1:08:12 11.91 km (5:44 / km) +314m 5:04 / km
shoes: La Sportiva Crosslite (4)

Nice and easy around The Chevin and Danefield with Greg. Not as sunny as yesterday but still dry, so not complaining. Legs were feeling grand at this pace.

Sunday Dec 27, 2015 #

11 AM

Walk 45:00 [1] 12.0 km (3:45 / km) +250m 3:24 / km
shoes: La Sportiva Crosslite (4)

Easy walk from Ilkley to Guiseley with the parents in the glorious sun. Lovely sun. Cold wind though and cold feet due to only having wet shoes to wear. Lovely day.

Saturday Dec 26, 2015 #

12 PM

Run - Trail 1:52:08 19.77 km (5:40 / km) +370m 5:11 / km
ahr:125 max:171 shoes: La Sportiva Crosslite (4)

After watching the Chevin Chase in the pouring rain headed out for a paddle myself. Great weather for ducks alright, but I am not a duck, so lots of splashing and skidding, but also quite fun. Saw a few runners out in the hills but the cricket pitch and golf course were empty (obviously not real sports). Legs improved a bit again since yesterday,but it was very slow..

Friday Dec 25, 2015 #

12 PM

Run - Trail 1:30:13 15.38 km (5:52 / km) +348m 5:16 / km
ahr:127 max:207 shoes: La Sportiva Crosslite (4)

Cold and wet run from Guiseley on my own as Greggle had spent half the night in the bathroom. Got caught out myself in the woods and had to find shelter for a forest dump (holly leaves may be festive but don't make a good paper replacement) - luckily, after seeing no one at all I bumped into a couple as soon as I emerged from under the holly trees. Running a lot more freely than yesterday and had to run a bit faster at the end to just to keep warm. Merry Christmas.

Thursday Dec 24, 2015 #

12 PM

Run - Trail 1:22:39 14.16 km (5:50 / km) +291m 5:18 / km
ahr:130 max:218 shoes: La Sportiva Crosslite (4)

Felt awful again, heart rate high and no strength. Will have to keep it steady for a few days to see if it's just after effects from the long run on the weekend or if I'm a bit off colour at the moment. Round Chevin and Danefield, sun was out but so was a mighty cold wind.

Wednesday Dec 23, 2015 #

11 AM

Run - Trail 1:06:36 10.49 km (6:21 / km) +283m 5:36 / km
ahr:129 max:201 shoes: Adidas Kanadia TR4

Not up for this today, legs didn't want to go out and didn't get moving when I did. On the positive side it wasn't raining and I even saw my shadow at one point. Ridiculously warm.

Tuesday Dec 22, 2015 #

7 AM

Bike - Road 34:13 [1] 13.09 km (2:37 / km) +41m 2:34 / km

IW. Usual wet trails but not raining. No sign of the sun this morning. Had to stop a couple of times to make minor adjustments to the bike. Still very slow.

4 PM

Bike - Road 32:30 [2] 12.98 km (2:30 / km) +72m 2:26 / km

HFW. Didn't stop raining as early as would have been appreciated. Properly wet for the first bit, not so bad after a while. Taff well full again - must have been some rain up in the valleys.

6 PM

Run - Trail 1:04:27 9.64 km (6:41 / km) +556m 5:11 / km
ahr:140 max:168 shoes: La Sportiva Crosslite (4)

MDC winter run up Pen-y-Fan, not exactly ideal conditions with wind and rain, but under it all it was actually dead mild. 17 out and split into a fast and slow group, so had a bit of fun and skirted around the side of the peak to come up it from the far side. Was nice. Excellent food at Mango after.

Monday Dec 21, 2015 #

7 AM

Bike - Road 36:44 [2] 13.05 km (2:49 / km) +41m 2:46 / km

IW. Feeling a little lethargic, taking it very easy. Dead slow time. Not raining, but trails wet as usual. Beautiful sun rise but there are better places to see the solstice sun than Haley Park.

C • Wrong day! 4

5 PM

Bike - Road 34:25 [2] 12.93 km (2:40 / km) +70m 2:35 / km

HFW. Almost as slow as this morning. Trails now wet after rain today. Better than raining while cycling I guess. Sun well gone by this time.

Sunday Dec 20, 2015 #

Event: SBOC Local Event (Winter League 3)

10 AM

Run - Trail warm up/down 6:27 1.06 km (6:06 / km) +4m 6:00 / km
ahr:153 max:174 shoes: VJ Falcons 11

11 AM

Run - Orienteering race 21:55 3.94 km (5:33 / km) +2m 5:33 / km
ahr:162 max:180 shoes: VJ Falcons 11

SBOC Christmas Event, Port Eynon, 2.6km, 17 controls (+4 bonus).
Guessed the 'printing issue' before the start (mirror image map) but still couldn't work things out. Last to leave the start but second at the first control (as everyone apart from Megan went left instead of right!).

From then on I just used the big features - large paths/thickets/soft sand etc.. - but still had lots of problems trying to reverse things. Megan seemed to be coping grand.

Got a bit of a gap on a bushy leg and held that to the finish. Don't know why my heart rate was so high as there weren't any opportunities to run hard due to the constant confusion about direction - also made more difficult by having four bonus controls that had to be visited after a prize was picked up (tinsel/Santa hat/etc...).

Very enjoyable and made a tiny area very usable for this sort of event. Also a good warm up for my long run.

12 PM

Run - Trail 3:10:22 30.57 km (6:14 / km) +511m 5:45 / km
ahr:135 max:152 shoes: La Sportiva Crosslite (4)

Coast Path out to Worms head and then back to Oxwich via the Gower Way and back to Horton. The sun actually came out at one point! Pretty windy, making for some great waves. Lovely run along the coast, bit wet and muddy inland. Felt good for over two hours and it was only the last 30 minutes that were hard work. Pleased with that. Again, don't know why my heart rate was so high as I wasn't working very hard.

Saturday Dec 19, 2015 #

1 PM

Run - Trail 1:02:29 7.59 km (8:14 / km) +298m 6:53 / km
ahr:131 max:173 shoes: La Sportiva Crosslite (4)

Was not up for this today, had already talked myself out of the fell race and it took all the motivation I could muster just to get out. Not sure that I achieved much other than an AP entry, but I did at least succeed in not letting lethargy win.

C • Bank 2

Friday Dec 18, 2015 #

Note
(rest day)

Rest day. Feel dead lazy for it but I haven't had a full one in a while.

Thursday Dec 17, 2015 #

7 AM

Bike - Road 34:20 [2] 13.09 km (2:37 / km) +41m 2:35 / km

IW. Headwind all the way. No rain but water everywhere. Red sky.

5 PM

Bike - Road 32:51 [2] 13.02 km (2:31 / km) +70m 2:27 / km

HFW. Headwind all the way. Again. Dry again as well but still water everywhere. Too dark for any red sky.

Wednesday Dec 16, 2015 #

7 AM

Bike - Road 31:35 [2] 13.05 km (2:25 / km) +39m 2:23 / km

IW. Well wet in the valley, nae so bad once past the M4. Jacket dried out but shoes not so. Cold shower at work for the third day in a row.

5 PM

Bike - Road 30:54 [2] 12.84 km (2:24 / km) +59m 2:21 / km

HFW. No idiots about, no rain and lights mostly green made for an easy and mostly enjoyable cycle.

Tuesday Dec 15, 2015 #

7 AM

Bike - Road 33:07 [2] 13.1 km (2:32 / km) +42m 2:29 / km

IW. Not a bad morning until I got into town where a driver pulled out in front of me, could see that they were about to do it and hadn't seen me so just manged to stop in time. Think it gave her a bit of a surprise, hopefully she'll look more carefully in the future.

5 PM

Bike - Road 29:45 [3] 12.83 km (2:19 / km) +55m 2:16 / km

HFW. Nearly took a whole family out, pram and all, who walked straight into the road as I was turning at a junction. Think that they may look before walking in the future.

C • Are you sure you're not too... 7

6 PM

Run - Trail 1:19:56 12.42 km (6:26 / km) +423m 5:30 / km
ahr:130 max:173

MDC run from HQ. Amazingly mild evening, shorts and t-shirt were quite enough. 15 of us in one group so a fair bit of stopping but not too much. Over to Tynycoed again but didn't have much chance to explore it in the dark. Pushed hard on the hill in the woods and was thereafter pretty spent. Nice run.

Monday Dec 14, 2015 #

7 AM

Bike - Road 32:35 [2] 13.11 km (2:29 / km) +41m 2:27 / km

IW. Not a bad morning at all and almost feeling up for this. Shame that there are traffic lights en-route.

5 PM

Bike - Road 28:45 [3] 12.34 km (2:20 / km) +60m 2:16 / km

HFW. Feeling quite sprightly for an old man, no doubt much helped by the following wind.

Sunday Dec 13, 2015 #

11 AM

Run - Trail 1:50:56 16.86 km (6:35 / km) +510m 5:43 / km
ahr:129 max:178 shoes: La Sportiva Crosslite (4)

Very enjoyable exploratory run around Tynycoed woods from home. reasonable trek there so was actually out quite a bit longer than planned, but was quite happy running away at an easy pace. Have to get the woods mapped, brambles in bits but other areas are amazing and just about all of it is full of really interesting workings. Would make a cracking middle race area.

C • Yay! 2

C • Yay! 1

Saturday Dec 12, 2015 #

Event: NGOC League 12

12 PM

Run - Trail warm up/down 16:09 2.33 km (6:56 / km) +96m 5:45 / km
shoes: VJ Falcons 11

Warm up trot with Mark P, legs surprisingly tired.

Run - Orienteering race 42:17 6.51 km (6:30 / km) +190m 5:40 / km
shoes: VJ Falcons 11

Knockalls Enclosure, NGOC local event, Blue, 5.3km, 220m, 18 controls.

Forgot about being stiff and tired once I picked up the map but also forgot to engage the brain. Didn't really follow the map to #2, picked up the wrong feature and massively overshot. Then did the same on the way back up to look for it (nearly 4 minutes). Not a good start.

Much better there after but still not focusing properly and had not fluency in my navigation. Did have a fun head-t-head with an M16 for quite a bit but wasn't feeling racey enough to try and drop him. He did that himself when he went straight o #15.

Despite being a dozy idiot I really enjoyed both the course and the area, which had a nice variety of short legs and route choice. And despite being a bit miserable heading there, it stayed dry.

1 PM

Run - Trail warm up/down 5:56 [2] 0.7 km (8:31 / km) +51m 6:14 / km
shoes: VJ Falcons 11

Friday Dec 11, 2015 #

10 AM

Run - Trail 2:13:59 18.97 km (7:04 / km) +567m 6:09 / km
ahr:128 max:220 shoes: La Sportiva Crosslite (4)

Around Pontneddfechan waterfalls with Robrunner and Ben. Hoping for lots of water but it wasn't all that great, but nice nonetheless. Longer route than the MDC run and the extra bits were really nice, especially the loop up Moel Penderyn - plus found a great mine tunnel on the way down that I had no idea existed. Cold wind resulted in cold hands, but otherwise not a bad day once the cloud lifted.

Thursday Dec 10, 2015 #

7 AM

Bike - Road 33:41 [2] 13.08 km (2:35 / km) +40m 2:32 / km

IW. My attempt at fixing my light with super glue failed with it ending up hanging off my bars. At least I worked out how to fix it properly and it's not as good as new. Was due heavy rain but got sunshine.

5 PM

Bike - Road 31:54 [3] 12.93 km (2:28 / km) +50m 2:25 / km

HFW. The wind couldn't make up his mind about what to do was a pain and a pleasure in equal measure. Moving handy enough alright at times.

Wednesday Dec 9, 2015 #

Event: Street Event 3

7 AM

Bike - Road 34:10 [2] 13.12 km (2:36 / km) +40m 2:34 / km

IW. Lovely morning, first proper one in ages and all was going well until Blackweir. First noticed that my light was going a bit wobbly and then my saddle. Must sort when I get home thinks I. Then the seat fell off... [insert jokes about weight here] . I've now discovered how hard on the legs it is cycling when you can't sit down.

5 PM

Bike - Road 33:43 [2] 12.93 km (2:36 / km) +59m 2:33 / km

HFW. Big faff sorting seat, bike shop didn't have the a new offending bolt so had to go elsewhere. I needed a 7mm, they only had 6 and 8... SO a new do-da as well was needed.On the bright side, thanks to packaging, I can now fix the fault a further nine times.

As soon as I was was ready to leave my mudguard broke, so faff sorting that out. Too late by now to make the Street O and I was also believing that today wasn't my day to do anything extra. So headed home for an evening in.

Tuesday Dec 8, 2015 #

7 AM

Bike - Road 31:58 [2] 13.04 km (2:27 / km) +41m 2:25 / km

IW. Fortunately it was dry, unfortunately it had rained over night so the roads were wet. Fortunately there was a tail wind.

5 PM

Bike - Road 34:33 [2] 12.73 km (2:43 / km) +58m 2:39 / km

HFW. Fortunately it was dry, unfortunately it had rained during the day so the roads were wet. Unfortunately there was a head wind.

6 PM

Bike - Road 11:09 4.18 km (2:40 / km) +40m 2:33 / km
ahr:124 max:145

Over to the Dallimore's for the MDC run.

Run - Trail 1:12:12 11.85 km (6:06 / km) +308m 5:24 / km
ahr:134 max:172 shoes: La Sportiva Crosslite (4)

MDC run from the Dalimore's. Big group that didn't split into a fast and slow group as evenly as would have been good, so a very stop-start type of run with some quite long waits. Not a problem as it was a nice evening for the most part and we got to run along a few paths that have been on my list to explore but haven't managed yet. Not feeling too bad either. Great food after.

Monday Dec 7, 2015 #

7 AM

Bike - Road 33:40 [2] 13.02 km (2:35 / km) +40m 2:33 / km

IW. First morning that it's been pretty dark leaving home since the clocks changed. Just about dry.

5 PM

Bike - Road 30:51 [2] 12.48 km (2:28 / km) +58m 2:25 / km

HFW. A bit of a tail wind made this nice and easy, which was much appreciated. As was the lack of water about the place. Bike not liking all the water from the past week though.

Sunday Dec 6, 2015 #

Event: Welsh League Event 2015 Caerphilly Mountain

12 PM

Run - Trail warm up/down 9:36 1.27 km (7:32 / km) +37m 6:35 / km
ahr:138 max:150 shoes: VJ Falcons 11

Feeling a lot better than yesterday. Had a thermal on but it was kind of warm.

Run - Orienteering race 1:06:12 8.11 km (8:10 / km) +254m 7:03 / km
ahr:160 max:173 shoes: VJ Falcons 11

SWOC Welsh League, Caerphilly, 7.4km, 305m, 23 controls.

I really enjoyed myself today, though not sure that too many others did. The forest was actually more runable than I was expecting and the brambles were mostly knee high, so didn't impede progress too much. Definitely a bit of an advantage starting late, but not massive.

AS was obviously before starting, the courses were well over planned for how tough the terrain was - 15mpk won the Blue! Map was somewhat generalised, with lots of reasonable sized features missing and large blocks of wood shown a uniform colour when they weren't.

Opted to go straight just about everywhere, which seemed to work in most places. Was a numpty at #12 and slightly less so at #13, but otherwise stuck to my plan, apart from #16 which was horribly overgrown and you had to just follow the paths made by the unfortunate earlier starters. Almost miss-punched by finding another control before mine where I was expecting mine to be!

C • Caerphilly Wood 7

2 PM

Run - Orienteering warm up/down 30:53 2.99 km (10:19 / km) +101m 8:50 / km
ahr:119 max:139 shoes: VJ Falcons 11

Out to collect a few controls, moving most of the time.

Saturday Dec 5, 2015 #

11 AM

Run - Terrain 59:54 9.06 km (6:37 / km) +228m 5:52 / km
ahr:103 max:159

Training in Llantrisant. Shadowed Quin for two courses, who was feeling unwell and unable to move very quickly, so actually more walking than anything else. Legs were fierce tired so they weren't complaining about the pace. Did one exercise on my own and then collected a few to warm up. Was out 2 hours but half f it was too slow to count as exercise.

Friday Dec 4, 2015 #

10 AM

Run - Trail 2:17:57 22.31 km (6:11 / km) +655m 5:24 / km
ahr:135 max:161 shoes: La Sportiva Crosslite (4)

Loop of the Ebbw Vale valley - gradually working my way through the valleys. Surprisingly tired from Tuesday, but just taking it slow as a long run. Lots of nice running to be had and mostly dry out, though a bit of a nip in the wind. Good to do a decent length run, haven't had the chance over the past few weeks.

Thursday Dec 3, 2015 #

7 AM

Bike - Road 32:17 [2] 13.06 km (2:28 / km) +40m 2:26 / km

IW. Forgot my gloves, but not a bother with it still being so mild.

5 PM

Bike - Road 30:55 [3] 12.97 km (2:23 / km) +69m 2:19 / km

HFW. Not a bad day. Until I left for home. Got very wet, but still not cold. Coca-Cola Christmas lorry at Asda causing traffic chaos like I've not seen in these parts before.

Wednesday Dec 2, 2015 #

7 AM

Bike - Road 32:36 [2] 13.07 km (2:30 / km) +40m 2:27 / km

IW. Dry and nearly sunny (at least it would have been had the sun come up). Got a fly in my eye - what was the fecker doing flying around in December?

5 PM

Bike - Road 31:29 12.28 km (2:34 / km) +57m 2:30 / km

HFW. So ends the dry spell.. Very wet mist, but plenty warm in shorts, t-shirt and a very wet light jacket. When are we going to get into winter?

Tuesday Dec 1, 2015 #

7 AM

Bike - Road 33:37 [2] 13.07 km (2:34 / km) +41m 2:32 / km

IW. Actually quite a nice morning, no sign of the sun but you can't have everything. Slow.

5 PM

Bike - Road 32:00 [2] 12.9 km (2:29 / km) +50m 2:26 / km

HFW. Fecking watch didn't start. The tarmac was actually almost dry in places.

6 PM

Run - Trail 59:58 10.59 km (5:40 / km) +515m 4:33 / km
ahr:144 max:177 shoes: La Sportiva Crosslite (4)

MDC run from HQ. Only 15 of us tonight (nearly managed to squeeze around the table). Fun route with quite a few sharp climbs. Running reasonably well and felt like I was moving handy enough with killing myself. It didn't rain, though it was muddy and wet underfoot.

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