Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Dec 31, 2016:

activity	#	time	miles		km		+m
Run - Trail	20	20:02:03	120.12	(10:00)	193.32	(6:13)	5301
Bike - Road	27	14:37:05	209.11	(4:12)	336.52	(2:36)	1226
Run - Orienteering	7	6:44:34	25.9	(15:37)	41.68	(9:42)	1267
Run - Intervals	3	3:41:23	18.0	(12:18)	28.97	(7:39)	1363
Climbing	2	1:30:00
Run - Road	2	50:00	5.59	(8:56)	9.0	(5:33)	35
Run - Fell race	1	31:31	3.46	(9:06)	5.57	(5:40)	359
Strength exercises	1	5:00
Total	63	48:01:36	382.18		615.05		9551

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Saturday Dec 31, 2016 #

2 PM

Run - Trail 1:25:34 17.03 km (5:01 / km) +281m 4:38 / km
shoes: Salomon Fellraiser 2016

With Greg and and AndyS from their place. Lovely trails once across the farmland and into the wooded hills. Nice and steady pace and time passed quickly with Greg keeping us informed of the the running world goings on throughout. Really mild and still.

Friday Dec 30, 2016 #

10 AM

Run - Trail 1:01:55 11.31 km (5:28 / km) +267m 4:54 / km
shoes: La Sportiva Crosslite (5)

A bit of an explore out the back of Baildon Moor. Yesterday's frost all gone and wasn't prepared for it to be so mild. Moving a little better but not much in the way of hills to test me.

Thursday Dec 29, 2016 #

11 AM

Run - Trail 46:49 8.68 km (5:24 / km) +160m 4:56 / km
shoes: La Sportiva Crosslite (5)

Very crispy morning run around Baildon Moor. Legs wanting to get moving but body knowing that it wasn't ready yet. Stunning sunny and clear day.

Wednesday Dec 28, 2016 #

12 PM

Run - Trail 37:21 5.73 km (6:31 / km) +122m 5:53 / km
shoes: La Sportiva Crosslite (5)

Very easy and slow loop, exploring a few PRoWs that i haven't been along before. Felt better than I was expecting but it wouldn't have been a good idea to do anything harder. Stunning but cool day and lots of frost still about. Sore stomach muscles from Monday's evictions.

Tuesday Dec 27, 2016 #

11 PM

Strength exercises 5:00 [1]

Feeling much better today but a token effort at a few exercises was all I could mange as energy levels were low due to lack of any food in my body.

Monday Dec 26, 2016 #

12 PM

Run - Trail 1:40:21 17.21 km (5:50 / km) +339m 5:19 / km
(sick) shoes: La Sportiva Crosslite (5)

Barbara passed three days ago but it's been getting windier every day since... Pretty breezy on the moors but legs feeling a bit more lively than the last couple of days, not much in the way of hills today though.

Feeling grand until after lunch, then went downhill, initially redecorated the bathroom and then, after just having some juice, didn't make it far enough and redecorated the kitchen floor. Thankfully Faye and Dad were there to clean up as I shivered in the corner! Don't know what caused it, but hopefully short term. Feeling a bit wiped out now.

Sunday Dec 25, 2016 #

11 AM

Run - Trail 1:48:18 17.91 km (6:03 / km) +469m 5:21 / km
shoes: Salomon Fellraiser 2016

Much the same as yesterday, still windy but the sun out today and it was fierce warm when out of the wind. Still a plod rather than a run and didn't particularly enjoy it, although it was nice to be out. Made the mistake of running in boxers - now have friction burns...

C • Some sight! 2

Saturday Dec 24, 2016 #

10 AM

Run - Trail 1:29:56 14.35 km (6:16 / km) +428m 5:27 / km
shoes: La Sportiva Crosslite (5)

Very much the same as yesterday, but feeling slower. Explored a few new trails. Windier than yesterday.

Friday Dec 23, 2016 #

10 AM

Run - Trail 1:36:10 17.11 km (5:37 / km) +375m 5:04 / km
shoes: La Sportiva Crosslite (5)

Run from F & G's up to Burley Moor. Out before the weather got too bad, but still a fair bit of wind about. Legs still not feeling great.

Thursday Dec 22, 2016 #

7 AM

Bike - Road 38:39 [2] 12.91 km (3:00 / km) +19m 2:58 / km

IW. Got half way in and the bold holding my saddle to the seat post snapped, meant putting the saddle in my bag and standing the rest of the way (very hard work on the quads).

12 PM

Bike - Road 37:50 [2] 12.6 km (3:00 / km) +63m 2:56 / km

HFW. Standing all the way, at least the sun came out, but it then started raining... Didn't go to get a new bold as I have 11 left at home after having to buy a dozen when a similar things happened last year. Nice to be finished early.

Wednesday Dec 21, 2016 #

7 AM

Bike - Road 34:06 [2] 13.0 km (2:37 / km) +31m 2:36 / km

IW. Missed the rain, that was as exciting as it got. Legs still feeling Saturday, but should at least now be un-sore enough to roll.

12 PM

Bike - Road 34:07 [2] 12.08 km (2:49 / km) +65m 2:45 / km

HFW. Parks full of walkers and their marauding hounds.

2 PM

Run - Trail 1:33:15 [2] 11.05 km (8:26 / km) +430m 7:04 / km
shoes: La Sportiva Crosslite (5)

Checking out an MDC summer route from Merthyr, some nice bits, some not so nice, some fiddling needed but there is a route in there. Nice and easy and was lucky to get decent weather for most of it. Not enough energy to make it out for the Street-O in the evening.

C • You missed home made mince pies 2

Tuesday Dec 20, 2016 #

7 AM

Bike - Road 33:50 [2] 12.89 km (2:37 / km) +30m 2:36 / km

IW. Dark and gloomy, but mad mild.

5 PM

Bike - Road 33:24 [2] 12.78 km (2:37 / km) +55m 2:34 / km

HFW. Quads still on strike from Saturday. Never got quicker than a doddle.

6 PM

Run - Trail 1:08:36 10.82 km (6:20 / km) +386m 5:23 / km
shoes: Salomon Fellraiser 2016

MDC Christmas run from HQ. Nearly 20 out tonight, slight bit cooler than of late but another dry evening and not much mud about either. Up the Garth first (radical - legs didn't like this) for a group photo before splitting up a bit and doing a loop around Pentyrch. Great food from the local curry house after and a very social and enjoyable evening.

Monday Dec 19, 2016 #

7 AM

Bike - Road 32:22 [2] 12.88 km (2:31 / km) +31m 2:29 / km

IW. New tyres feel surprisingly different, particularly when cornering. Surprisingly smooth though.

5 PM

Bike - Road 35:27 [2] 12.75 km (2:47 / km) +59m 2:43 / km

HFW. Nice and easy, almost a complete rest day.

Sunday Dec 18, 2016 #

3 PM

Run - Trail 55:20 [2] 7.46 km (7:25 / km) +310m 6:08 / km
shoes: La Sportiva Crosslite (5)

Easy run with MarkP out to Pentyrch and the Garth. Legs are very tired and pretty tender, Mark on the other hand obviously didn't try very hard yesterday! Cam straight down off the Garth, not a great idea as missed the footpath, thankfully someone had made the same mistake recently and had done the bramble bashing for us. Great to get out and give the legs a bit of a stretch.

Saturday Dec 17, 2016 #

1 PM

Run - Trail warm up/down 18:58 [3] 3.45 km (5:29 / km) +134m 4:36 / km
shoes: VJ Falcons 11

Didn't have enough time to do as much as I would have liked (changing bike tyres took longer than expected). Still just manged about enough to get warmed up.

2 PM

Run - Fell race race 31:31 [5] 5.57 km (5:40 / km) +359m 4:17 / km
shoes: VJ Falcons 11

Skirrid fell race. This went okay, didn't feel as good as I was hoping but I was 2:30 faster than my previous attempt two years ago and 30 seconds off the course record. Only today I was 7th and BenM took 3 minutes off of that record... Conditions weren't that great either, ground was wet although not muddy, but enough to mean that you had to be careful not to slip on the steep bits.

Couldn't keep up at the start but gt to a position that meant that I didn't get stuck on the styles. Pretty much held that (passing one and getting passed by one) up through the fields. Then passed two on the recovery 'technical' bit around the back before swapping with a guy on the steep climb and then getting him again on the steep down.

That's the way it stayed. Legs couldn't move any quicker down the fields but there was 10-20 seconds both in front and behind me. Very impressive running both both Ben and Meg to smash the course records. MDC team prize as well - second counter behind Matt (who was second). Guest appearance by Ben in 11th I think.

3 PM

Run - Trail warm up/down 17:07 [1] 2.1 km (8:09 / km) +43m 7:24 / km
shoes: VJ Falcons 11

Very slow shuffle around the fields with Ben, Matt and Mark and then back to the car. Quite tired.

Friday Dec 16, 2016 #

2 PM

Run - Trail 50:05 [2] 7.87 km (6:22 / km) +281m 5:24 / km
shoes: La Sportiva Crosslite (5)

Up Craig yr Allt from the back. Forgot how early it got dark and ate lunch, then ended running on a full belly. Legs also tired from last night, arms sore from climbing and throat gone to being a bit fuzzy again... Lovely afternoon though.

Thursday Dec 15, 2016 #

7 AM

Bike - Road 34:51 [2] 12.87 km (2:43 / km) +28m 2:41 / km

IW. Bike starting to make lots of strange noises, will need to have an investigation over the weekend.

5 PM

Bike - Road 31:25 [2] 12.58 km (2:30 / km) +58m 2:26 / km

HFW. Battery dies in Tong, so only back-up from there, not sure why as it was fully charged yesterday evening.

6 PM

Run - Intervals 1:18:44 8.34 km (9:26 / km) +441m 7:28 / km
shoes: Salomon Fellraiser 2016

Hills on the nose of the Garth with rcro and Will, 5 x 90m with 35m climb, a few minutes rest and then again. Throat still not completely right and aching a little after last night, but got into the session after the firs few. Very slow warm down as Will died a bit and then my battery died (the second one today).
0.50, 0.45, 0.44, 0.42, 0.41
0.42, 0.42, 0.42, 0.40, 0.40

Wednesday Dec 14, 2016 #

7 AM

Bike - Road 33:33 [2] 12.96 km (2:35 / km) +33m 2:33 / km

IW. Lovely morning and a lovely sunrise, was even a it of sun about for a few minutes.

6 PM

Bike - Road 6:47 [2] 2.31 km (2:56 / km) +3m 2:55 / km

Over to Boulders to meet Oli for a spot of bouldering.

7 PM

Climbing 45:00 [3]

A bit of bouldering with Oi. Only at this for a little over an hour this evening but strength in my hands is destroyed. Didn't feel like I'd made any progress but did enjoy it. Was thinking about some top rope stuff but didn't get around to it.

8 PM

Bike - Road 33:00 13.6 km (2:26 / km) +121m 2:19 / km

Home from bouldering. More tie on the road than usual, made me work a bit harder but by god were the surfaces rough, much worse than the Taff Trail - maybe I should grumble about that less in the future. Fecking watch failed to start - such a frustrating feature, I mean why beep when it doesn't actually start????

Tuesday Dec 13, 2016 #

7 AM

Bike - Road 33:20 [2] 12.99 km (2:34 / km) +28m 2:32 / km

IW. Wet and yukky in the 'Well, but grand once across the M4.

5 PM

Bike - Road 31:30 12.75 km (2:28 / km) +60m 2:25 / km

HFW. Almost cycled into the side of a car which cut across me as I pulled out from a T junction, didn't notice if they indicated or not - they certainly weren't when I checked and had assumed that they were going straight on.

6 PM

Run - Trail 1:10:05 10.7 km (6:33 / km) +326m 5:41 / km
shoes: Salomon Fellraiser 2016

MDC run from Cefn Onn, large group out tonight and we pretty much stayed as one group, so quite a bit of stopping to regroup. Also lots of mud and slippery bits, mad mild though. Woke up with a slightly sore throat so although it's not got worse I didn't want to do too much either. Great feed at Haydn's after.

Monday Dec 12, 2016 #

7 AM

Bike - Road 38:00 [2] 13.04 km (2:55 / km) +28m 2:53 / km

IW. Fail. Started by forgetting to put salt in my porridge and then things got worse when I got stuck for ages at all three sets of lights and 2 out of 3 junctions. One of my slowest ever rides in. Damp as well.

6 PM

Bike - Road 32:14 [2] 12.64 km (2:33 / km) +57m 2:30 / km

HFW. Much improved this evening: rain gone, stopped at one light and remembered to put salt in my potatoes.

Sunday Dec 11, 2016 #

Event: Forest Fawr local event with coaching

10 AM

Run - Trail warm up/down 34:35 5.27 km (6:34 / km) +201m 5:31 / km
shoes: Jalas 2012

Up to Castle Coch, stopping at the training exercises to do a control pick, on the way. Legs heavy and lower back very sore, not sure if I did something Oing last night or just slept funny. Lovely day and surprisingly mild.

11 AM

Run - Orienteering race 50:58 7.55 km (6:45 / km) +303m 5:37 / km
shoes: Jalas 2012

Castle Coch, (didn't have descriptions so don't know what course I did or how long it was!).
Not moving fast but moving consistently and didn't have any real issues, other than with un-mapped brambles. Woods actually in good condition (though better dobbs would have been helpful) and it was nice to explore some less used bits of the woods.

Went round on the long leg (to avoid climb, as there was plenty coming later in the course) but as straight as I could for most of the rest. Enjoyed it.

12 PM

Run - Trail warm up/down 45:39 [2] 6.42 km (7:07 / km) +153m 6:21 / km
shoes: Jalas 2012

Down to the Forest Cafe (excellent chocolate cake) to wait for everyone else to finish, then an easy trot back to the car park collecting controls on the way (great way to get the collecting done) and back home again once most things had been packed up.

Saturday Dec 10, 2016 #

5 PM

Run - Trail warm up/down 15:02 2.46 km (6:06 / km) +28m 5:46 / km
shoes: Jalas 2012

Randomly running around some tracks to try and shake Thursday night out of the legs. Pretty wet and muddy, especially as the shoes has lost all of their dobbs.

6 PM

Run - Orienteering race 1:13:37 10.0 km (7:22 / km) +271m 6:29 / km
shoes: Jalas 2012

Western Night League, Blakeney, 60 min Score.
Running okay in terrain, just a bit slow going up, but feeling pretty good. Scoring rewarded being late but wasn't planning on playing that game until I got to #40 (3rd control), attacked from 3 directions and found the same depression and crag so gave up and carried on, deciding just to have fun and get all the rest of them.

No idea where #40 was, doesn't make any more sense as to why it wasn't where I was expecting it to be looking at the map after. Also ran past a couple of other controls, within metres but couldn't see them due to lack of anything reflective. Lost over 8 minutes in all, so impossible to take seriously but good fun - especially the control that was in the middle of white forest (thought it may have been a printing mistake) but turned out to be lit up with fairy lights (easy once you realsised that it wasn't someones house).

Friday Dec 9, 2016 #

6 PM

Run - Road 24:00 [2] 4.4 km (5:27 / km) +35m 5:15 / km
shoes: Asics GT 2000

Up to Spot on the road. Legs pleased with the easy pace. Not a very interesting run.

7 PM

Climbing 45:00 [2]

Bouldering at Spot, on my own this week. Didn't feel very strong this evening. Quite a bit busier than the past few weeks.

8 PM

Run - Road 26:00 [2] 4.6 km (5:39 / km)
shoes: Asics GT 2000

Back home after climbing. Took a detour and discovered that not only is their a cinema in Nantgarw, but also a bowling alley, Nandos, KFC and McDonalds. Think of all the fun I've been missing out on....

Thursday Dec 8, 2016 #

7 AM

Bike - Road 32:05 [2] 12.94 km (2:29 / km) +31m 2:27 / km

IW. Foot sore, usually comes on due to running on hard surfaces but I didn't do a whole lot of that in bed last night (that I can remember at least). Very wet in the Well, better once past the M4 but well soggy by then.

5 PM

Bike - Road 31:16 [2] 12.85 km (2:26 / km) +56m 2:23 / km

HFW. Kept a respectable 30m behind a cyclist who was cycling at the same speed as me. Wanted to take it easy anyway as hill later.

6 PM

Run - Intervals hills 1:13:30 10.75 km (6:50 / km) +494m 5:34 / km
shoes: Salomon Fellraiser 2016

MDC hill session, 5 out tonight so motivation a bit easier 5 x 360m with 60m climb (2:21, 2:24, 2:25, 2:24 & 2:22). Good session. Misty and ground wet and slippery, made distance judgement hard work. Not as hard as I was fearing, though knew I had worked at the end. Lagging at the back on the cool down as the others had obviously taken the hills too easily...

C • I thought you didn't do speed work... 2

Wednesday Dec 7, 2016 #

7 AM

Bike - Road 33:58 [2] 12.96 km (2:37 / km) +29m 2:36 / km

IW. Damp but not wet, at least the Council have cleared the leaves off a fair bit of the Taff Trail now (just not the busiest bits).

5 PM

Bike - Road 32:43 [2] 12.84 km (2:33 / km) +67m 2:29 / km

HFW. Recovery day so taking it easy.

Tuesday Dec 6, 2016 #

7 AM

Bike - Road 33:00 [2] 12.97 km (2:33 / km) +32m 2:31 / km

IW. The thingamabob holding my lock to the frame went all loose with the result that it was swinging back and fourth continuously, swinging until it it hit one knee and then back across to the other that is. Was in a fowl mood by the time I got to work and was ready to thump something. I didn't.

5 PM

Bike - Road 29:20 12.71 km (2:18 / km) +58m 2:15 / km

HFW. Lock in my bag. Somehow managed to get moving quite well this evening. Slightly damp day but not wet.

6 PM

Run - Trail 1:14:37 11.16 km (6:41 / km) +417m 5:38 / km
shoes: Salomon Fellraiser 2016

MDC run from HQ. Pretty selected few for the un-steady group tonight, including a guest appearance from TTDP. Also a guest appearance from GD44 (who doesn't appear to remember how to run off roads any more). Loop over Castle Coch and the Wenallt and back via The Black Cock. Fun and enjoyable as usual. Great food after, thanks all.

Monday Dec 5, 2016 #

7 AM

Bike - Road 31:44 [2] 12.95 km (2:27 / km) +33m 2:25 / km

IW. Back to positive temperatures and back in shorts. Full lights for the first time this winter in the morning.

5 PM

Bike - Road 30:05 [3] 12.9 km (2:20 / km) +59m 2:17 / km

HFW. Nice evening, cool and dry and not too many muppets about.

Sunday Dec 4, 2016 #

9 AM

Run - Orienteering 1:45:21 [1] 8.31 km (12:41 / km) +316m 10:39 / km
shoes: VJ Falcons 11

Dale Park/Colonel's Drive. Another mightily cold but still and beautiful morning. Great area for the juniors and they all did really well again. Shadowed Ciaran around the Windows, Aidan around the Corridor and then Ciara around the full Corridor loop, who really seemed to enjoy this session.

C • juniors 2

Saturday Dec 3, 2016 #

Event: NGOC League 11

10 AM

Run - Orienteering 50:00 4.52 km (11:04 / km) +89m 10:04 / km
shoes: VJ Falcons 11

Esthwaite Intake. Regional Junior Squad training in the Lakes with a great bunch of Irish juniors. Talk-O shadowing various juniors, got to do something with them all, mostly with the guys for this session - Ciaran, Andrew and Aidan. Beautiful cold and still morning, but marshes cold.

11 AM

Run - Orienteering 30:00 [2] 2.02 km (14:52 / km) +25m 14:00 / km
shoes: VJ Falcons 11

Esthwaite Intake. Shadowing Ciara and Rachel around the control pick doing Talk-O.

1 PM

Run - Orienteering 1:25:00 7.8 km (10:54 / km) +246m 9:25 / km

Holme Fell. Lovely afternoon on a fabulous area. Quick explore of the quarry to warm up after lunch and then some more shadowing. Ciara around the Open course, then Andrew on the visualisation and then back around most of it with Rachel. Juniors doing well in very tough terrain.

5 PM

Run - Orienteering 9:38 [2] 1.48 km (6:30 / km) +17m 6:09 / km
shoes: VJ Falcons 11

Night Sprint around the YH grounds - 1.4km with 30 controls. Made a big mistake after the spectator (as did most), 50 seconds, but other clean but not very quick. Apparently 10 minutes is the target so at least managed that. In an MDC team with Mark and Alice - 2nd coach team and 4th or 5th overall. Majorly fun.

Friday Dec 2, 2016 #

10 AM

Run - Trail 32:20 [2] 5.22 km (6:11 / km) +151m 5:25 / km
shoes: Salomon Fellraiser 2016

Easy slow run to loosen the legs out before a horrible long drive to the Lakes. Didn't have time for anymore and as it was, thanks to the traffic, I was an hour late to Manchester airport.

Thursday Dec 1, 2016 #

7 AM

Bike - Road 34:15 [2] 12.98 km (2:38 / km) +34m 2:36 / km

IW. Colder and frostier this morning but bone dry so not slippery. Wasn't able to work hard enough to get warm and slowly got colder all the way in. Warm shower was great.

5 PM

Bike - Road 34:14 [2] 12.79 km (2:41 / km) +58m 2:37 / km

HFW. Not had conditions like this in Cardiff since I've been here, nor have I ever cycled in them. Thick fog and freezing air, thankfully the fog wasn't freezing (yet at least, glad I'm not cycling in the morning though). Couldn't see enough to cycle fast but it was a fair bit warmed than this morning.

6 PM

Run - Intervals intervals 1:09:09 9.87 km (7:00 / km) +428m 5:45 / km
shoes: La Sportiva Crosslite (5)

Hills with rcro and Will, headed out without a real plan but eventually made one. Found a good hill on the back of Craig yr Allt and ran up and down that for 20 minutes (no stopping or regrouping). Felt okay for 15 minutes but the last 5 were hard work (about 100m with 25m climb). Lovely run along the ridge after in the frost looking down on the fog in the valleys below.

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