Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending May 31, 2017:

activity	#	time	miles		km		+m
Bike - Road	37	27:05:03	402.55	(4:02)	647.84	(2:31)	4528
Run - Trail	18	18:28:42	96.16	(11:32)	154.76	(7:10)	5699
Run - Orienteering	8	6:44:54	44.37	(9:08)	71.41	(5:40)	2048
Climbing	3	2:20:00
Run - Terrain	3	1:45:33	8.55	(12:21)	13.75	(7:40)	486
Run - Road	1	21:51	2.51	(8:42)	4.04	(5:25)	40
Strength exercises	1	5:00
Total	68	56:51:03	554.13		891.79		12801
[1-5]	68	56:30:03

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Wednesday May 31, 2017 #

7 AM

Bike - Road 32:21 12.98 km (2:29 / km) +29m 2:28 / km

IW. Still a dearth of cyclists, but that made for easy travelling.

5 PM

Bike - Road 30:29 12.68 km (2:24 / km) +47m 2:22 / km

HFW. Plenty around this evening though. A pair of swans seem to have moved in just above Radyr Weir.

Tuesday May 30, 2017 #

7 AM

Bike - Road 33:22 12.94 km (2:35 / km) +11m 2:34 / km

IW. Damp sometime overnight but roads empty, of both cars and cyclists - numbers down to mid-winter levels of the latter. Must be half-term then.

5 PM

Bike - Road 32:55 12.57 km (2:37 / km) +60m 2:33 / km

HFW. Actually a very nice evening. Cyclist numbers also back to normal. Bit of a head wind kept things slow.

6 PM

Run - Trail 1:13:14 10.84 km (6:45 / km) +425m 5:39 / km
shoes: Salomon Fellraiser 2016

MDc run from Blaenavon, supposed to be the Coity race route but as no one seemed to be doing the race and I don't much like the route, I took us exploring somewhere else. It was 95% successful - only a few nettles and brambles and blood... Tired legs stating but felt okay at an easy pace once warmed up. Evening not so nice, not wet but a bit of mist in the air the whole time.

Monday May 29, 2017 #

10 AM

Run - Trail 4:25:00 29.68 km (8:56 / km) +1551m 7:05 / km
shoes: Salomon Fellraiser 2016

Long slow training run in the Black Mountains (including a nip across the border to England) with Ollie, Nicky and John H. Really misty above about 350m but still, muggy and mild. Had a small bag on, which felt unreasonably heavy, and very happy to plod along to get some distance in. Were planning another 10km and 500m or so more, but opted to cut short so Ollie could get home. Stopped at Llanthony priory for drinks and chips for lunch - proper way to do a long run. Very enjoyable, despite the lack of any views.

Sunday May 28, 2017 #

9 AM

Bike - Road 4:04:16 94.47 km (2:35 / km) +1534m 2:23 / km

Explore of new roads out towards Blaenavon, cloudy day but pretty mild and the sun even came out in the afternoon. Took the minor road up past St. Illtyds Church, which while very nice, was bloody steep. Lovely surface up until the moorland when it turned to rocks with some tar around them. This was was no fun and the descent was even less so. Rest of the ride was grand though. Was expecting it to be further than 5km longer than a few weeks ago but it did have 500m more climb. Made it to 3 hours or so before the fatigue started to show itself.

Nerves in my right ankle sore after yesterday and aggravated further by this, so much so that I couldn't put any weight on it after finishing. However rolling my heal on my spiky ball helped loads, and although still sore I could at least walk. Don't understand the connections but will keep doing it as it seems to help.

Saturday May 27, 2017 #

5 PM

Run - Trail 50:02 7.64 km (6:33 / km) +318m 5:25 / km
shoes: Adidas Kanadia TR4

Went out because I knew that I'd feel better if I did, not because I wanted to. headed over to Gwaelod with no plan, got into the woods to find new signs and posts for 'Garth Circular Walk', so set about following these to see what the story was. Id didn't circle the Garth but did do a circle of the south slopes and went up to the ridge. Routes not finished yet with the end down through Gwaelod Woods not yet signed.

Friday May 26, 2017 #

11 AM

Run - Terrain 1:27:29 11.43 km (7:39 / km) +466m 6:21 / km
shoes: Salomon Fellraiser 2016

Social run/trot in the sun and wind to support GD44 and the other Dragon's Back runners. Really warm but a strong wind so it didn't feel too hot, quite glad just to be pottering around though. GD44 going well and was second past (behind the race leader - who had started much later and was flying). The ice-cream van at the check-point was having an unexpectedly good day!

C • Dragon's Back race 3

Thursday May 25, 2017 #

7 AM

Bike - Road 31:41 12.93 km (2:27 / km) +30m 2:25 / km

IW. Stunning morning, happy to be cycling. Saw quite a few others doing the same.

5 PM

Bike - Road 29:43 12.65 km (2:21 / km) +57m 2:18 / km

HFW. New evening PB of 101 cyclists, thought I was going to smash the old record of 97 when I hit that with 4km still to go, but no.

6 PM

Run - Trail 1:04:45 10.13 km (6:24 / km) +349m 5:27 / km
shoes: Salomon Fellraiser 2016

A loop around Senghenydd with Will. Wanted to be on the open hills in the lovely warm sunshine. Struggled to get moving and kept it to a plod, but really enjoyed being out.

Wednesday May 24, 2017 #

Event: Cardiff Park Series 2 & World Orienteering Day event

7 AM

Bike - Road 32:59 13.04 km (2:32 / km) +30m 2:30 / km

IW. Sunny and warm. A fly the size of a seagull flew straight into my eye.

5 PM

Bike - Road 10:18 3.49 km (2:57 / km) +6m 2:55 / km

Over to the Pontcanna for the orienteering. Traffic mental bad - worse than if it was wet.

Run - Trail warm up/down 8:03 [2] 1.65 km (4:53 / km) +10m 4:44 / km
shoes: Asics Trabuco 12 WR

Trot around Llandaf Fields to warm up. Not sure a black t-shirt was the right option for this heat.

6 PM

Run - Orienteering race 30:24 7.07 km (4:18 / km) +14m 4:15 / km
shoes: Asics Trabuco 12 WR

Cardiff Park Series, Race 2. Pontcanna and Llandaf Fields.
Tried quite hard but body just wouldn't move any quicker, but wouldn't be surprised if I've set a 5km PB in here... Spent a while looking for a flag in bushes on a fence (#9 I think?) and a few other wobbles as the map was rather overly simplified in places, also avoiding the other various activities going on. Good fun though and the higher than usual intensity did me good (even if it and the hot weather nearly had the better of me).

C • 9 3

7 PM

Bike - Road 29:19 10.85 km (2:42 / km) +68m 2:37 / km

Home. Slowly, legs not responding. So, so many flies. Way to many.

Tuesday May 23, 2017 #

7 AM

Bike - Road 32:43 13.02 km (2:31 / km) +30m 2:29 / km

IW. Thick mist about, not raining but got plenty damp. Oddly saw a record number of cyclists for the morning ride (63).

5 PM

Bike - Road 31:52 12.57 km (2:32 / km) +46m 2:29 / km

HFW. Still not moving very well but a bit more life than yesterday in the legs. 73 cyclists in the sun this evening.

6 PM

Run - Trail 1:07:30 11.36 km (5:56 / km) +391m 5:04 / km
shoes: Salomon Fellraiser 2016

MDC run from Cefncoed. Huge numbers out tonight, 22 of us, ended up splitting into three groups! Together to the first hill (Morlais castle and crypt) and then split on the run along the gorge. Body woke up a bit once moving and was pleased the way in responded to the long gradual climb up the golf course hill. Going to keep this run in the calendar for next year.

Monday May 22, 2017 #

7 AM

Bike - Road 33:56 13.0 km (2:37 / km) +25m 2:35 / km

IW. Proper summer morning - dead calm and sunny.

5 PM

Bike - Road 48:27 15.56 km (3:07 / km) +70m 3:03 / km

HFW via P2C. Legs tired so pace was very easy. Lots of time waiting as lights crossing town.

Sunday May 21, 2017 #

9 AM

Run - Terrain warm up/down 13:11 [2] 1.82 km (7:16 / km) +20m 6:53 / km
shoes: Asics Gel GT 1120 07

Warm up along the beach with rcro to find somewhere to avoid paying 20p.

Run - Orienteering race 48:36 10.02 km (4:51 / km) +142m 4:32 / km
shoes: Asics Gel GT 1120 07

Tenby Urban Race.
Lovely town and a cracking day and good fun to explore. Planning didn't provide a lot of route choices and there was a fair bit to get the distance in, but there were some cool spots as well. Legs were slow (as expected in a race like this) but also went the wrong way (twice at the same junction) and overshot another (hidden behind a car), probably about 2 minutes all in (a lot in an urban race). Another good and well drawn map by Ben as well. Great weekend in fact - only downside was Emit (and the hopeless website).

3 PM

Run - Trail 3:15:00 27.17 km (7:11 / km) +688m 6:22 / km
shoes: Asics Gel GT 1120 07

Run along the Pembrokeshire Coast Path with Nicky and Lucy. Amazing afternoon, really warm and the sky and the sea were blue. Stopped half way for a dip in the sea at Freshwater East (cold but very enjoyable). Legs were spent and could only just match the pace of the girls. Going to have to come back down here and explore a bit more. Excellent food in the pub after but never got an ice-cream.

Saturday May 20, 2017 #

Event: UK Urban Event & 2017 Welsh League Event

12 PM

Run - Trail warm up/down 14:19 2.35 km (6:06 / km) +104m 4:59 / km
shoes: VJ Falcons 2017

Extended warm up - saw two tractors.

Run - Orienteering race 51:39 8.89 km (5:48 / km) +332m 4:54 / km
shoes: VJ Falcons 2017

Walsh Weekend, Brown,
Last orienteered here in 1994 so knew exactly what to expect... Actually it was as fast and open as I remembered and for the most part the navigation wasn't very challenging. Bit slow to get moving but running okay by about half way. A couple of small misses (#4 and the last control) enough not to beat Peter B (which would have been nice!) but couldn't have got anywhere near Ben's time, which was very impressive (again).

1 PM

Run - Terrain warm up/down 4:53 [1] 0.51 km (9:37 / km)
shoes: VJ Falcons 2017

Back to download from the finish - wonder why we didn't use the nice runable bit of wood down the slope to finish?

4 PM

Bike - Road 2:29:55 64.03 km (2:20 / km) +674m 2:13 / km

Lovely evening so it would have rude not to go exploring (not that I had much else to do). Sort of followed the coast but could hardly ever see it. Nasty headwind for the first 100 minutes or so but knew the way back was going to be easier. Getting tired after two hours and suffering from not hydrating enough after orienteering this morning.

Friday May 19, 2017 #

6 PM

Bike - Road 12:00 [1] 4.5 km (2:40 / km) +15m 2:37 / km

Up to Spot. Lots and lots of flies. Didn't find any that tasted any good.

7 PM

Climbing 45:00 [2]

At a very empty Spot n my own. The lack of company meant I wore myself out quicker. Not particularly successful in climbing terms but felt good having done it.

8 PM

Bike - Road 12:00 [1] 4.5 km (2:40 / km) +10m 2:38 / km

Home from Spot. Sun going down, lovely evening.

Thursday May 18, 2017 #

8 PM

Run - Road 21:51 [2] 4.04 km (5:25 / km) +40m 5:09 / km
shoes: Asics Trabuco 12 WR

Feeling wiped after along day on site (did see a tank with a L plate!) so just a short leg stretch around the 'Well. Beautiful evening and sunset, almost wished I'd made the effort to go up the Garth.

Wednesday May 17, 2017 #

7 AM

Bike - Road 30:27 [2] 12.99 km (2:21 / km) +27m 2:19 / km

IW. That secret type of rain again, in that it doesn't look like it's hardly raining at all, but you get wet through. Definitely had enough of it now.

5 PM

Bike - Road 29:40 [2] 12.88 km (2:18 / km) +50m 2:16 / km

HFW. No rain but puddles everywhere. Still a lack of other cyclists about.

6 PM

Run - Trail warm up/down 4:49 0.78 km (6:11 / km) +36m 5:01 / km
shoes: VJ Supra 14

Minimal warm up as only just had time to make the last start.

7 PM

Run - Orienteering race 57:26 10.02 km (5:44 / km) +415m 4:45 / km
shoes: VJ Supra 14

SWOC 1 hour Score, Sugar Loaf West.
Doubt that I'll enjoy many races this year as much as this. Lovely evening to be running, not sunny but clear and mild, the undergrowth was still down and all the trees were a wonderful green, almost magical running through the oak woods. Also a great map and a well planned course.

Chose a route to avoid as much climb as possible, but though it poor when a third of the way around as I didn't seem to have visited many of the controls. Kept at it and was really enjoying the running and being out there, even enjoyed the big climb across the valley. Skipped two controls in the middle and got back 2.5 minutes early, but with each control being worth 10 points and the penalty 20 points a minute it wasn't worth the risk in getting another. No mistakes.

8 PM

Run - Trail warm up/down 8:37 1.2 km (7:12 / km) +52m 5:55 / km
shoes: VJ Supra 14

Warm down trot with Will to collect a couple of the most visible controls.

Tuesday May 16, 2017 #

7 AM

Bike - Road 33:16 12.93 km (2:34 / km) +29m 2:33 / km

IW. Quite damp, not a lot of rain but it did consist of bit wet drops. A lot fewer cyclists out than last week!

5 PM

Bike - Road 28:42 12.57 km (2:17 / km) +52m 2:14 / km

HFW. Not raining but not dry either. Nearly taken out by a cyclist who maneuvered before looking - front wheel skidded on a man-hole, exciting.

6 PM

Run - Trail 58:44 9.04 km (6:30 / km) +313m 5:32 / km
shoes: Salomon Fellraiser 2016

MDC run on Mynydd Bedwellte. Really easy paced run with a large group, also surprisingly warm and still. Really misty and not much in the way of features, opted to see a bit more of the hill than initially planned (thankfully Matt had a compass...).

Monday May 15, 2017 #

7 AM

Bike - Road 33:44 [2] 13.04 km (2:35 / km) +25m 2:34 / km

IW. The novelty of it being wet worn off very quickly. At least it wasn't cold as well.

5 PM

Bike - Road 37:39 14.2 km (2:39 / km) +59m 2:36 / km

HFW via P2C. Still drizzling but no real rain and was grand once warmed up. Was glad of the new mudguards.

Sunday May 14, 2017 #

9 AM

Bike - Road 3:38:22 90.28 km (2:25 / km) +1034m 2:17 / km

Time for some saddle time on my road bike so went exploring up Tredegar way, not been up the valley before. Took it nice and easy and found it easy enough for 3 hours, starting to tire after that. Did forget to take any liquid though which wasn't smart (also forgot my tools so was lucky not to have a problem). Was passed by the AJAX club ride near the start, they were loving considerably quicker than I had any interest in going!

Saturday May 13, 2017 #

6 PM

Run - Trail 41:37 8.01 km (5:12 / km) +227m 4:33 / km
shoes: Asics Trabuco 12 WR

Quite unmotivated after a log morning booking flights and travel arrangements, but eventually got out. Lovely and mild and I warmed into it once I got going, head feeling dead but legs quite willing, even put a bit off effort in for a few km. Lower lift Achilles didn't like that though (sore since the last interval session several weeks ago when put under pressure).

Friday May 12, 2017 #

9 AM

Run - Trail 1:42:23 13.1 km (7:49 / km) +465m 6:38 / km
shoes: Salomon Fellraiser 2016

Exploring from Gilfach Goch with Nicky, short on time so cut the route a bit short, some interesting places if not an especially run. Legs heavy but grand at the slow pace and the rain held off until after finishing. Last nights rain resulted in wet grass but not much else.

7 PM

Climbing 55:00 [2]

Good and fun session at Spot with MarkP, Clare and Ake. Knocked a few routes off that I wasn't close to to doing last week, so please with that. Back for an Indian and cake to celebrate Clare's birthday.

Thursday May 11, 2017 #

7 AM

Bike - Road 30:59 12.98 km (2:23 / km) +30m 2:22 / km

IW. A little bit of something wet and unfamiliar in the air.

5 PM

Bike - Road 32:07 12.56 km (2:33 / km) +49m 2:30 / km

HFW. Some good downpours during the day and in the evening, but avoided then all and even managed to get the grass cut.

Wednesday May 10, 2017 #

Event: Cardiff Park Series 1

7 AM

Bike - Road 31:32 [2] 13.0 km (2:26 / km) +42m 2:23 / km

IW. Felt speedy, but wasn't so much. My missed commute the other day missed the most exciting thing happen on the route for, like, ever!!! Lots of paint spilt all over the road.

5 PM

Bike - Road 10:00 [1] 3.01 km (3:20 / km) +26m 3:11 / km

Out to the O from work with GD44 - who was much less cautious in traffic than I was!

6 PM

Run - Orienteering race 33:10 7.61 km (4:22 / km) +75m 4:09 / km
shoes: Salomon Fellraiser 2016

SWOC Park O, Roath Park, 5.5km, 17 controls.

Warmest evening of the year and the park was packed, even quite a few orienteers among them. Not feeling very sprightly and missing top gear, but surprised myself with how well I did actually run (against my standards at least). Some nice bits int he park and quite a bit of road to get the distance in, but it got the legs moving and I got to explore some new bits of the area.

7 PM

Bike - Road 26:58 10.66 km (2:32 / km) +59m 2:28 / km

Cycle home from the O. Didn't chose the best route, Bumpy roads.

Tuesday May 9, 2017 #

5 PM

Bike - Road 28:16 [2] 12.89 km (2:12 / km) +46m 2:09 / km

HFW. Must have been a bit of a following wind as I was flying at times. The train in this morning reminded me why I don't get the train in in the morning.

6 PM

Run - Trail 31:05 4.39 km (7:05 / km) +269m 5:25 / km
shoes: Salomon Fellraiser 2016

Up to the top of Craig yr Allt to watch the race. Got stuck behind a line of horse riders who were moving at a slow walking pace, just what is the point? Got the race delayed by 5 minutes so they could slowly walk off the route. Glorious evening and amazingly dry.

C • CyA 2

Monday May 8, 2017 #

7 AM

Bike - Road 35:24 [2] 13.06 km (2:43 / km) +27m 2:41 / km

IW. Lovely day. Again. Opted to be dropped off at home after a site visit for a nice long evening or recovery.

Sunday May 7, 2017 #

11 AM

Run - Trail warm up/down 12:12 [2] 2.1 km (5:49 / km) +45m 5:15 / km
shoes: VJ Supra 14

12 PM

Run - Orienteering race 31:36 [5] 5.06 km (6:15 / km) +188m 5:16 / km
shoes: VJ Supra 14

BOC Relays, Summer House Knott, M40,
Steady run, a bit sloppy in a few places (too low for #4 and missed the best route to #5) so maybe a minute down on what I could have done. On the other hand I ran much harder today and was able to attack it a bit, though obviously this was on tired legs.

Fortunately RogerG and DaveG handed me a huge lead so all I had to do was keep in sensible and I knew that SYO weren't going to catch us. Managed to punch all the controls despite not having SI air... Great to see the second team finishing third as well.

Saturday May 6, 2017 #

Event: British Long Championships (UKOL) / Relay Championships

1 PM

Run - Trail warm up/down 12:40 [2] 1.8 km (7:01 / km) +91m 5:36 / km
shoes: VJ Falcons 2017

2 PM

Run - Orienteering race 1:59:58 17.14 km (7:00 / km) +630m 5:55 / km
shoes: VJ Falcons 2017

BOC Long, High Dam, M21E, 14.9km, 710m, 32 controls.
Looking forward to this as I think the '98 World Cup was the last time that I ran on High Dam! It's been a long time since I did a high quality race on an unfamiliar area in England, so this was really good. Struggled to read the 1:15 map through the detailed bit at the start (losing a couple of minutes in hesitations) but was fine once in the easier to read bits.

Technically actually fairly sound, one stupid parallel error at #6 which cost me a couple of minutes and the faff through #2-4, but only a few small wobbles after than, probably adding up to a minute or two. Could see Tom F for much of the race, although we rarely took the same lines but ended up back together a lot.

Legs weren't with me today, still tired from last weekend, which was a shame as it was a race that I really enjoyed and would have liked to be able to have given it more. Reckon I probably lost 6-7 minutes on potential pace, so although not disappointed with my 8th place, I could certainly have done better with fresher legs. (My new shoes were also a bit big and didn't give me confidence descending).

Friday May 5, 2017 #

7 AM

Bike - Road 33:10 [2] 12.94 km (2:34 / km) +29m 2:32 / km

IW. Another grand morning and the wind mostly behaved.

4 PM

Bike - Road 30:08 [2] 11.8 km (2:33 / km) +38m 2:31 / km

HFW. Less people around an hour earlier. Wind helpful again.

Thursday May 4, 2017 #

7 AM

Bike - Road 32:40 [2] 13.01 km (2:31 / km) +32m 2:29 / km

IW. Unusual morning headwind, but not too bad. Nice morning otherwise.

5 PM

Bike - Road 29:38 [2] 12.46 km (2:23 / km) +48m 2:20 / km

HFW. For once the wind didn't change direction so a nice easy ride home (apart from though the industrial estate).

6 PM

Climbing 40:00 [2]

At Spot with Mark P. Really noticed not having been for a few weeks, but plenty of new problems to work on, was fun but arms didn't have much in them.

Wednesday May 3, 2017 #

11 PM

Strength exercises 5:00 [1]

The minimum allowed to count as exercise - just a few strength exercise and some work on my quads. Body is tired and wanting a bit of rest.

Tuesday May 2, 2017 #

7 AM

Bike - Road 33:03 [2] 12.98 km (2:33 / km) +37m 2:31 / km

IW. Nice and easy on a lovely morning, although it appears to have rained here over the weekend.

5 PM

Bike - Road 31:02 [2] 11.82 km (2:38 / km) +47m 2:34 / km

HFW. Needing to get home to make the MDC run but not wanting to put any effort in. Matched my recorded of seeing 97 other cyclists on this evening trip.

6 PM

Run - Trail 1:12:05 9.95 km (7:15 / km) +278m 6:22 / km
shoes: Salomon Fellraiser 2016

MDC run from pen y fan Pond. Lovely evening and a nice gently pace made it very enjoyable. A few diversions from the planned route when brambles/map indicated that it would be a better idea. Up to the trig in Mynydd Pen y Fan for a photo with Pen y Fan in the distant background.

Monday May 1, 2017 #

10 AM

Run - Trail warm up/down 26:37 3.58 km (7:26 / km) +87m 6:37 / km
shoes: VJ Falcons 2017

11 AM

Run - Orienteering race 32:05 5.59 km (5:45 / km) +252m 4:41 / km
shoes: VJ Falcons 2017

IOC Relays, 3rd leg with Dooby and Boyzone.

Dooby had a great first leg, dropping the rest of the field at #1 and coming back with a 3 minute lead against our main rivals. Boyzone retained this and handed over to me with a clear lead (although I obviously didn't know exactly what it was).

Started steady but couldn't have gone that much faster either. All in control until #10 (which I had seen earlier) when it suddenly wasn't where I was expecting, lost 40 seconds and, more importantly, my focus so headed to the next one with no plan. Headed for some boulders that I had seen earlier without really knowing which ones they were and then suddenly all the knolls and boulders looked the same and none of them looked like the one that I wanted!

Relocated off of the wrong crossing point before realising that I was too far to the south, headed north and was relieved to both see my control and not see a chasing Conor (although 2 minutes lost). Sorted myself out and got back to running safely as thought I still had a bit of a gap.

Very easy few controls and then, at the bottom of the last hill, I suddenly saw Conor. Bit of an effort up to the penultimate control to ensure that he didn't close further and then had enough not to have to kill myself on the run-in.

Great to have another Cork O win, but very annoyed with myself for losing so much time on two controls that should have been straightforward. How much longer can we keep this team together and competitive in the Open???

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