Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Oct 31, 2016:

activity	#	time	miles		km		+m
Run - Trail	15	17:13:25	100.22		161.29		4100
Bike - Road	30	16:06:41	241.97	(4:00)	389.42	(2:29)	1255
Run - Orienteering	5	5:01:01	32.79	(9:11)	52.78	(5:42)	625
Bike - Mountain	1	3:34:45	34.36	(6:15)	55.3	(3:53)	1205
Walk	1	15:00
Strength exercises	2	12:00
Run - Terrain	1	10:00	1.03	(9:44)	1.65	(6:03)	9
Run - Road	1	4:09	0.25	(16:47)	0.4	(10:26)
Total	54	42:37:01	410.62		660.83		7194

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Monday Oct 31, 2016 #

7 AM

Bike - Road 31:32 [3] 12.97 km (2:26 / km) +30m 2:24 / km

IW. Met a very unfriendly white van driver who got very upset at me owning the road (by undertaking him on a cycle lane). Abusive and aggressive driving and did the same to the next cyclist up the road. Some people don't deserve oxygen.

7 PM

Bike - Road 37:42 [3] 13.5 km (2:48 / km) +51m 2:44 / km

HFW via P2C. Dark but new light very nice for cycling, a much more defuse beam (maybe not so good for Night O?). Legs feeling pretty good.

Sunday Oct 30, 2016 #

11 AM

Run - Trail 1:13:14 12.6 km (5:49 / km) +540m 4:47 / km
shoes: Salomon Fellraiser 2016

An explore from Monmoth, no map so just guessing where to go. Was planning an easy and flat 30 minutes... Start was too dull to consider repeating, tarmac and straight, so kept going until I knew where I was was, then a big steep hill, which I didn't actually find all that hard, followed by quite a bit more guessing until I found the Kymin race route. Watch died (no charge after yesterday) about half way. Enjoyed it.

Saturday Oct 29, 2016 #

Event: NGOC League 9

10 AM

Run - Trail 5:02:35 [2] 44.5 km (6:48 / km) +975m 6:08 / km
shoes: Salomon Fellraiser 2016

Not been to the Elan Valley before so took the opportunity of a free day to explore it. All of it. Very nice it was, looking especially resplendent in autumn colours. Unfortunately not a blue sky to go with them but it was dry, still and mild so a good day for a long trot in the hills.

Some lovely trails along the sides of the reservoirs, but once up on the hills there wasn't much sign of people - thankfully the farmers all have quads which keeps tracks across the tussocks usable. And many tussocks there were as well, covering the valleys and sweeping over the spurs like golden ice sheets in their autumn colours, with lovely runnable islands of green grass on the hills tops and steeper slopes.

Took it very easy so didn't have a problem with the distance at all, though could have done with carrying a bit more food. Need to this kind of thing more.

Friday Oct 28, 2016 #

3 PM

Run - Trail 1:01:25 [3] 9.86 km (6:14 / km) +329m 5:20 / km
shoes: Salomon Fellraiser 2016

Afternoon trot around Caerphilly woods, checking out a few new paths and seeing what has been felled. Surprisingly hard work.

Thursday Oct 27, 2016 #

11 PM

Strength exercises 8:00 [1]

A few minutes before getting into bed, all I had time for today.

Wednesday Oct 26, 2016 #

7 AM

Bike - Road 32:24 [3] 12.94 km (2:30 / km) +32m 2:28 / km

IW. Working quite hard this morning, but this bike is so slow compared to the SS. Not a bad morning at all.

5 PM

Bike - Road 33:33 [3] 12.74 km (2:38 / km) +64m 2:34 / km

HFW. Trying to work hard but just wasn't with it this evening. Last ride home in the the day light for the winter.

Tuesday Oct 25, 2016 #

6 PM

Run - Trail 55:00 9.53 km (5:46 / km) +249m 5:06 / km
shoes: Salomon Fellraiser 2016

MDC run at Merthyr Mawr. Onsite all day and just made it back in time to get to this. Glad I did as it was a lovely evening and my legs felt a whole lot better than they did on the weekend. Watch fail on several occasions means that I missing quite a bit of the route and also the last km which was quite brisk. Pie fail in the pub meant that I wasn't able to get a free pud :-(

Monday Oct 24, 2016 #

7 AM

Bike - Road 34:14 [2] 12.92 km (2:39 / km) +27m 2:37 / km

IW. On the mountain bike as the single speed in out of action with a wheel being fixed. Much harder work but a bit of a novelty to be able to change gears. Dry in TW but a bit damp in town.

5 PM

Bike - Road 31:08 [3] 12.8 km (2:26 / km) +73m 2:22 / km

HFW. First wet cycle in what feels like months (not complaining), unfortunately coinciding with no mud-guards. Got very wet.

Sunday Oct 23, 2016 #

11 AM

Run - Trail warm up/down 10:19 0.75 km (13:49 / km) +5m 13:22 / km
shoes: VJ Supra 14

Around the car park and then some fancy stuff to get the body moving while waiting for my team mates.

12 PM

Run - Orienteering race 53:56 [4] 8.56 km (6:18 / km) +104m 5:56 / km
shoes: VJ Supra 14

SHI Relays, Newborough, 7.3km, 270m, 24 controls.

Third leg with ColmM and Ruari Long. Went out about 5 minutes behind another Irish team (Laurence) and another similar gap to a Welsh team, so not much to chase. Took it steady and was comfortably in control for just about all of the race, apart from #9 where I misread a re-entrant and started looking too early, lost about 1:30 I'd guess. Still not running great but overall felt better than yesterday. As always, nice to catch up with everyone at this event.

Saturday Oct 22, 2016 #

Event: Senior Home Internationals & Welsh League Event 2016

10 AM

Run - Trail warm up/down 12:00 [2] 1.95 km (6:10 / km) +17m 5:54 / km
shoes: VJ Supra 14

Along the beach to the start. Amazingly beautiful in the golden morning light, would have been quite happy to have spent the morning there enjoying the view across the sea to Snowdonia.

11 AM

Run - Orienteering race 1:51:43 [4] 18.39 km (6:04 / km) +176m 5:48 / km
shoes: VJ Supra 14

SHI Individual, Newborough, 14.7km, 505m, 30 controls.

Not a good day today, the body just didn't want to move with any intensity so spent the day plodding. Not especially slow but also felt like I was some way off a respectable pace. No major mistakes but scrappy in far too many places and ended up 23 minutes down on GG, should have been able to be 6-7 closer without anything exceptional so not really happy with the way it went. Did enjoy the course and the area though (probably one of the last opportunities to run in much of the area before the brambles take it over completely). Surprised to be second of the Irish with such a plod, a minute down on ColmM (and also a little annoyed to be just behind Barrable, again! (6 seconds)).

12 PM

Run - Terrain warm up/down 10:00 [1] 1.65 km (6:03 / km) +9m 5:53 / km
shoes: VJ Supra 14

Back along the beach to warm down. A bit of breeze now but still an amazing day. Tired.

Friday Oct 21, 2016 #

6 PM

Run - Trail 32:14 [2] 5.15 km (6:15 / km) +136m 5:32 / km
shoes: Asics Gel GT 1120 07

Made it out just in time before it got too dark.. Just. Nice and easy out towards Pentyrch.

Thursday Oct 20, 2016 #

7 AM

Bike - Road 29:53 [3] 12.85 km (2:20 / km) +27m 2:18 / km

IW. Feeling better than usual this morning, maybe I should run on roads more? Dry and sunny.

6 PM

Bike - Road 28:54 12.8 km (2:15 / km) +52m 2:13 / km

HFW. A guy who expected me to get cycle into parked cars while he pulled across the road into my space wanted a conversation, I declined, as well as being a incompetent driver, he didn't appear the friendly sort.

Wednesday Oct 19, 2016 #

7 AM

Bike - Road 32:04 [2] 13.0 km (2:28 / km) +31m 2:26 / km

IW. Started off well but then realised that I wasn't feeling that grand at all.

5 PM

Bike - Road 29:48 [3] 12.81 km (2:20 / km) +57m 2:17 / km

HFW. Much better this evening, occasionally moving okay but still not up to speed yet. Still dry.

6 PM

Run - Road warm up/down 4:09 [1] 0.4 km (10:26 / km)
shoes: Asics GT 2000

Run - Orienteering race 44:17 [4] 9.47 km (4:41 / km) +89m 4:28 / km
shoes: Asics GT 2000

SWOC Street O in Abergavenny, 45 minute Score.
Enjoyed this and the town was a nice place to explore. No problems with the nav but took ages to get up to speed. Made it back just in time after finding all the controls. Calfs are not going to be happy tomorrow. Another nice evening.

Tuesday Oct 18, 2016 #

7 AM

Bike - Road 30:43 [2] 12.96 km (2:22 / km) +27m 2:21 / km

IW. Appears to have rained quite heavily over night. Sweet run through town, made for a quick trip even though the speed was slow.

5 PM

Bike - Road 31:05 [3] 12.8 km (2:26 / km) +48m 2:23 / km

HFW. Slow, uncooperative legs, wind body just not up for it. At least the students have now been trained not to walk in the cycle lane.

6 PM

Run - Trail 1:07:28 10.15 km (6:39 / km) +315m 5:45 / km

MDC evening run from Draethen. Body still not in the least interested in running, not that that was a problem this evening as the pace was very slow. Lovely evening and surprisingly nippy by the end.

Monday Oct 17, 2016 #

7 AM

Bike - Road 34:47 [1] 12.95 km (2:41 / km) +38m 2:39 / km

IW. One of these days a squirrel isn't going to move quick enough.

5 PM

Bike - Road 36:32 [3] 14.07 km (2:36 / km) +69m 2:32 / km

HFW via P2C. Proper dark. Legs feeling a whole lot better than this morning.

Sunday Oct 16, 2016 #

Event: CompassSport Cup Final

1 PM

Run - Orienteering race 50:50 9.39 km (5:25 / km) +181m 4:56 / km

Compasssport Cup, Tankersley, Short Brown.
Always enjoy running here despite all the paths,probably because there is just about always enough going on to keep you thinking. Unfortunately a lot of my focus today was on how long my shoe would stay together (not long enough).

No notable errors but a lot of small bits and lost focus several times due to the shoe. Sole came lose about a quarter of the way around (thankfully just the studs, the foam below was still attached) so ran with it flapping for a long time (had tried to tape it together before starting and that was all that was keeping it on). Eventually lost in on a steep climb about three-quarters of the way around and had to run on a slick from then on.

Thankfully still able to do enough to help FVO to yet another win and my 8th time scoring for the winning club (possibly the only record (?) that I may have in British orienteering?). Actually have more than that, as that's over the past 11 years and I think FVO won the three prior to that as well?

C • Still able to do enough 6

Run - Trail warm up/down 10:00 [1]

I have 5 hours from breakfast until racing and I still mange not to have quite enough time to do a good warm up.

Saturday Oct 15, 2016 #

Event: NGOC League 8

12 PM

Run - Trail 1:03:07 [2] 10.59 km (5:58 / km) +197m 5:27 / km
shoes: Salomon Fellraiser 2016

With Greg on a loop around Baildon Moor. Nice loop, not much in the way of hills which was a bonus as both of us were feeling rotten. Another nice day.

Friday Oct 14, 2016 #

4 PM

Run - Trail 1:29:13 [2] 16.1 km (5:32 / km) +395m 4:56 / km
shoes: Salomon Fellraiser 2016

Run from Faye and Greg's new place, very nice out on to Baildon Moor. Very nice route (apart from the two short stretches on the road over moor as it was fierce busy). Legs felt horrible though and was glad to finish even though not putting much effort in.

Thursday Oct 13, 2016 #

7 AM

Bike - Road 33:15 [2] 12.95 km (2:34 / km) +32m 2:32 / km

IW. Yep.

5 PM

Bike - Road 31:19 [2] 12.74 km (2:28 / km) +47m 2:25 / km

HFW. Had a discussion with a taxi driver who overtook me, then slowed and stopped int the middle of the road, without indicating or looking in his mirrors while tapping on his sat-nav. According to him cyclists think they own the road.

C • take 2

Wednesday Oct 12, 2016 #

7 AM

Bike - Road 29:52 [3] 12.92 km (2:19 / km) +35m 2:17 / km

IW. Somehow it was a little damp in the trail this morning. Don't know where that came from.

7 PM

Bike - Road 31:40 12.79 km (2:29 / km) +57m 2:25 / km

HFW work in the dark, only the back-up light but fully charged so it actually did a decent job under the trees along the river.

Tuesday Oct 11, 2016 #

7 AM

Bike - Road 31:26 [3] 12.93 km (2:26 / km) +33m 2:24 / km

IW. Another 100% gorgeous morning. Beautiful. Found GD44 at out bike rack at work, poor man must be losing it as he works elsewhere - maybe it was more than just his elbow that was damaged when that dog knocked him off his bike?

C • Funny ha ha! 1

5 PM

Bike - Road 28:04 12.72 km (2:12 / km) +47m 2:10 / km

HFW. Weather still awesome. Moving okay as well, but finding it hard work. Needed to as only just made the evening run in time. Highlight of the day was getting a personal request of Daniel to 'like' his Facebook page - how could I refuse a teammate?

6 PM

Run - Trail 1:14:39 12.06 km (6:11 / km) +196m 5:43 / km
shoes: Salomon Fellraiser 2016

MDC run from Marcross along the heritage coast to Witches Point and back. Lovely sunset and moon over the cliffs. Tide on it's way out but not quite enough beach in places so plenty of rock running - must make sure that we do this in the daylight next year - though I did kind of like running on the beach in the moonlight.

Monday Oct 10, 2016 #

7 AM

Bike - Road 30:51 12.97 km (2:23 / km) +32m 2:21 / km

IW. Much colder than expecting, even some frost in the parks by the river, plenty warm enough in shorts although gloves with fingers may have been nice.

5 PM

Bike - Road 27:47 12.71 km (2:11 / km) +47m 2:09 / km

HFW. Traffic heavy but moving, legs not so heavy and actually moving okay, pushed on quite a bit.

Sunday Oct 9, 2016 #

9 PM

Walk 15:00 [1]

Desperate times to log this but there wasn't much else I could do today, another long day traveling, leaving at 9:00 and getting home at 22:00. Shame the flights were so cack but it was worth it overall. Walk was around Cardiff as I had to get from the bus station to central station and then to Queen Street station as the line was shut.

Saturday Oct 8, 2016 #

Event: Llangattock

10 AM

Run - Trail warm up/down 22:42 [2] 3.51 km (6:28 / km) +66m 5:55 / km
shoes: VJ Supra 14

Good warm up, including in the only bit of terrain that wasn't embargoed, only problem was that it was full of people skipping the toilet queue...

11 AM

Run - Orienteering race 40:15 [5] 6.97 km (5:46 / km) +75m 5:29 / km
shoes: VJ Supra 14

25manna, 5th leg wit KooVee, 213th on leg, team 2nd.

Looking at the splits I was the weakest person in the team, loosing more time to the faster leg time than anyone else, but then again I was an old man on an open leg, so that was to be expected. Having said that, I would like to have been a couple of minutes quicker, but that's not going to happen with just doing one race a year in Scandiland.

Race was decent enough then, no major misses but quite a few small ones, was running okay but certainly lacking top speed. Was fun to be out in the terrain with lots of tops runners as well, even if I didn't see them for long as they all whizzed past.

However, the team as a whole did excellent and having a multiple work champion on last leg was the difference between second and just making the podium. Will have to come back next year a bit faster.

C • 5th leg 6

Friday Oct 7, 2016 #

11 PM

Strength exercises 4:00 [1]

14 hours travelling doesn't leave a lot of time for exercise. Fitted in a token few exercises before I got into bed.

Thursday Oct 6, 2016 #

7 AM

Bike - Road 31:56 [3] 12.96 km (2:28 / km) +25m 2:26 / km

IW. Had to work quite hard for this and it was still slow, but better than yesterday.

5 PM

Bike - Road 29:38 12.85 km (2:18 / km) +44m 2:16 / km

HFW. Quite hard work but did eventually get the new gear turning in its sweet spot for a bit. Stupid squirrels.

Wednesday Oct 5, 2016 #

7 AM

Bike - Road 34:49 [2] 12.91 km (2:42 / km) +14m 2:41 / km

IW. Stupid squirrels. Stupid wind. Stupid legs.

5 PM

Bike - Road 31:17 [2] 12.81 km (2:26 / km) +56m 2:23 / km

HFW. Wind: What are ye playing at? Still not feeling it.

Tuesday Oct 4, 2016 #

7 AM

Bike - Road 32:27 [2] 12.98 km (2:30 / km) +27m 2:28 / km

IW. Cold enough for gloves but my body wouldn't get moving. Really struggled to get any speed.

5 PM

Bike - Road 31:27 [2] 12.79 km (2:27 / km) +57m 2:24 / km

HFW. Body still feeling draining, just no oomph in it today.

6 PM

Run - Trail 1:15:05 12.65 km (5:56 / km) +322m 5:16 / km
shoes: Salomon Fellraiser 2016

MDC run on Pwll Ddu, took a new route to the north. Got in to it once warmed up and enjoyed the ups and down through the slag heaps at the end (despite making a 180 error). Lovely evening and sunset. Needed that.

Monday Oct 3, 2016 #

7 AM

Bike - Road 34:16 12.94 km (2:39 / km) +12m 2:38 / km

IW. New cranks and chain make for a much smoother ride, change in gearing not as noticeable as I was expecting though. Wheel started rubbing and sticking shortly after leaving, took a while to figure out that I hadn't tightened one wheel nut enough.

5 PM

Bike - Road 42:18 [1] 14.36 km (2:57 / km) +64m 2:53 / km

HFW via P2C. Just the back-up light, which was only just bright enough in the dark bits to see where I was going.

Sunday Oct 2, 2016 #

10 AM

Bike - Mountain race 3:34:45 [3] 55.3 km (3:53 / km) +1205m 3:30 / km

Wye Valley MTBO, 3.5 hour Score.
Such a beautiful day (despite being 5 degrees when leaving home), would have lovely to have been in the high mountains somewhere, but this wasn't a bad alternative. Even after yesterdays deluge the trails were in good condition and it the area was good.

Decent route choice, but lost significant time in three places: 6.5 minutes when one was in the wrong place (on the wrong junction, very frustrating), 3.5 minutes looking for one that was 'under the bridge' (why? partly my fault as I overshot as I couldn't find it initially) and 3 minutes when I adjusted my plan and had to retrace my steps.

I'm getting used to dogs, squirrels etc running out in front of me when cycling, but today it was a horse, when I was going downhill at speed on a good track. The guy behind though I was going to be taken out but we (the horse and I) somehow managed to avoid each other.

Big push up from the river to Trellech at the end to get back just under 5 minutes late (5 penalty points, but worth it when the minimum control value was 10) to second, 11 points behind. Enjoyed it much more than I was expecting and didn't feel tired at any point.

Saturday Oct 1, 2016 #

Note

Today marks 10 years on me recording my training on AP (which also means 10 years since starting in Sheffield), think I've logged something every day in that period, is that sad or inspirational? Either way, it has given me motivation and helped me train much better and more consistently than I did before ( although it's not helped with my avoidance of anything fast). I've had plenty of great races and been to some amazing places in that time, I hope the next 10 years will be as much fun.

C • Hear hear 5

10 AM

Run - Trail 1:24:24 [3] 11.88 km (7:06 / km) +358m 6:10 / km
shoes: Jalas 2012

Up to Fforest Fawr to the coaching session, did a few short exercises with Mark P until it started hammering down (hail hurts on the head!). Collected a few very wet controls and then headed home as fast as I could to warm up a bit. Summer had definitely gone and don't know where autumn went.

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