Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Oct 31, 2019:

activity	#	time	miles		km		+m
Bike - Road	36	20:01:09	287.79	(4:10)	463.15	(2:36)	874
Run - Trail	10	8:46:58	50.69	(10:24)	81.57	(6:28)	2271
Run - Orienteering	6	4:45:05	22.23	(12:50)	35.77	(7:58)	927
Mapping	1	3:30:00	4.35	(48:17)	7.0	(30:00)	200
Run - Terrain	1	2:35:38	14.3	(10:53)	23.01	(6:46)	638
Climbing	3	1:55:00
Run - Fell race	1	1:29:28	8.51	(10:31)	13.69	(6:32)	615
Total	58	43:03:18	387.86		624.2		5525
[1-5]	58	40:24:13

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Thursday Oct 31, 2019 #

7 AM

Bike - Road 33:40 [2] 12.84 km (2:37 / km) +34m 2:35 / km

IW. Much better body this morning.

5 PM

Bike - Road 33:23 [2] 12.83 km (2:36 / km) +43m 2:34 / km

HFW. No hedgehogs and a helpful wind. Very dark. Forgot to say that someone had a driven a van into a tree by Harlequins rugby club last night. No idea how they managed it, it is a straight bit of road and plenty wide enough for a van.

Wednesday Oct 30, 2019 #

7 AM

Bike - Road 36:55 [2] 12.98 km (2:51 / km) +18m 2:49 / km

IW. Had an almost immediate opportunity to get GD44 back but I'm too nice! Caught him on the way in - the silly man was running on tarmac - gave him a nudge as I caught him but failed to fill it full of hate! Slow talking to him for a bit and with a fairly strong head wind, but also feeling last night a lot - must have put more effort in than I thought.

C • Take a baseball bat on your commute next time! 3

7 PM

Bike - Road 34:22 [2] 13.13 km (2:37 / km) +50m 2:34 / km

HFW. A bit later, which meant fewer people to avoid, which was nice, damp though, which wasn't so nice. Saw a fully healthy hedgehog this evening, though it almost wasn't, as it didn't know it's green cross code and I have to take some serious avoiding action not to it it. Wind behind me, much appreciated.

Tuesday Oct 29, 2019 #

7 AM

Bike - Road 35:12 [2] 12.98 km (2:43 / km) +22m 2:41 / km

IW. Better prepared today with full length gloves not so cold though - no frost. Having to take it easy.

5 PM

Bike - Road 33:11 [2] 12.68 km (2:37 / km) +43m 2:34 / km

HFW. Enjoying the dry and the dark. Saw a hedgehog just before home who looked quite happy but had a major limp. Debated imprisoning it in the garden and see if I could get some help for it, but decided that it seemed to be managing well enough and then it would probably fix itself over its hibernation.

C • Hedgehog rescue! 1

6 PM

Run - Trail 57:19 7.54 km (7:36 / km) +185m 6:46 / km
shoes: Salomon S-Lab 2019

MDC zombie run from Tongwynlais. Nice evening for it and set out for a nice warm up around the woods. A few new rules this year, meaning that the hunted had to keep moving and keep their lights on, which made for a much better game as a chasing zombie (I had been infected with the Brexit virus). Some good fast intervals in the terrain but lacking any endurance. Thumped by GD44 which I will not forget quickly and am planning my revenge...

C • You ran at me! 1

Monday Oct 28, 2019 #

7 AM

Bike - Road 34:43 [2] 12.97 km (2:41 / km) +21m 2:39 / km

IW. Quite a bit of frost this morning, was not expecting it. Not slippery but too cold for my fingerless gloves (so spent a lot of the times cycling with my hands in my armpits!). Thought that the clocks change had had a big effect of cyclist numbers until I worked out it was half-term. Nice morning.

6 PM

Bike - Road 36:04 [2] 12.8 km (2:49 / km) +46m 2:46 / km

HFW. Proper dark, but dry, so nice to be out. A few hold ups at the lights but thought that I was moving okay with the legs feeling yesterday, was surprised at how slow I was though!

Sunday Oct 27, 2019 #

12 PM

Run - Terrain 2:35:38 23.01 km (6:46 / km) +638m 5:56 / km
shoes: Salomon Fellraiser 2019 (aqua)

Loop to explore some new bits of the southern Beacons from Llwyn-on. Easy start along some forest roads and then a good hour on wet uphills trods to the top, no steep bits but it it did get tiring. Easier route back (aside from a very steep descent) but was feeling pretty tired for the last few km. Enjoyed the route and great to be out on such a lovely day - was originally planning on doing the SBOC event but didn't fancy the longer drive.

Reset my watch yesterday as the HRM has stopped working. Took ages to lock on to satellites but hasn't fixed the issue.

Saturday Oct 26, 2019 #

Note
(rest day)

Not a planned rest day but the morning was horrible and then I lost motivation in the afternoon.

Friday Oct 25, 2019 #

2 PM

Run - Trail 47:16 6.49 km (7:17 / km) +226m 6:12 / km
shoes: Salomon Fellraiser 2019 (aqua)

Quite a short trot around the beech woods on the Garth. Legs like lead to start but slowly improved. Nearly made it back before getting wet. Nearly. Could easily have talked myself out of doing anything today.

Thursday Oct 24, 2019 #

7 AM

Bike - Road 32:18 [2] 12.97 km (2:29 / km) +26m 2:28 / km

IW. Good morning and happy tootling along.

6 PM

Bike - Road 32:00 [2] 12.88 km (2:29 / km) +36m 2:27 / km

Nearly made it home before it started raining. Nearly.

7 PM

Climbing 40:00 [1]

Spot with Mark. Had a very short period between getting warmed up and running out of energy. Half the walls being redone so next week should be good. Had a bit of fun doing a route with closed eyes.

Wednesday Oct 23, 2019 #

7 AM

Bike - Road 34:31 [2] 12.94 km (2:40 / km) +21m 2:39 / km

IW. Another nice morning but very mist after Western Ave. Pretty nippy.

6 PM

Bike - Road 32:38 [2] 12.81 km (2:33 / km) +23m 2:31 / km

Still be kind to the legs. Lots of cyclists/walkers/runners with insufficient visibility aids.

Tuesday Oct 22, 2019 #

6 PM

Run - Trail 1:12:02 11.22 km (6:25 / km) +192m 5:55 / km
shoes: La Sportiva Crosslite (4)

MDC run around Merthyr Mawr. No cycling today as on site. Wanted to keep this easy and sort of did. Had nothing for the faster bits but was happy enough struggling with everyone else on the sandy and steep bits. Cracking night to be out.

Monday Oct 21, 2019 #

7 AM

Bike - Road 33:03 12.93 km (2:33 / km) +23m 2:32 / km

IW. Nice and easy. Nice morning.

6 PM

Bike - Road 34:50 12.8 km (2:43 / km) +39m 2:41 / km

HFW. Just as easy as this morning. Nice evening.

Sunday Oct 20, 2019 #

Event: BMBO Event 9 - The Lower Wye Valley

Event: Compass sport cup final

12 PM

Run - Trail 18:00 3.24 km (5:34 / km) +95m 4:51 / km
shoes: VJ Supra 2018

A lot of shuffling to try and get the legs to turn over. Some success.

1 PM

Run - Orienteering race 59:00 9.48 km (6:13 / km) +232m 5:33 / km
shoes: VJ Supra 2018

CompassSport Cup Final, Pippingford Park, M45, Course 2, 8.4km.
A bit of a trudge as I only had one gear, was slightly better than I feared but was still way off. Plan was to be clean to compensate but messed that up by making a parallel error at #5 and finding a control where I was expecting it (fortunately checked my codes).

Lots of issues with vegetation on the map, no idea why the copious amounts of head high bracken wasn't mapped, which made a lot of it a bit of a lottery, but also couldn't see most of the 'distinct' veg changes and then spent some time searching around unmapped thickets for the one that was mapped...

Dead towards the end and happy not to be doing a longer course - took more than twice the winners time on the run in! However, I did enough to be a counter (even if I was well beaten by Dave and Roger) and FVO did well enough to regain the title.
https://www.mvoc.routegadget.co.uk/rg2/#73&cou...

Saturday Oct 19, 2019 #

12 PM

Run - Trail warm up/down 26:43 4.5 km (5:57 / km) +202m 4:51 / km
shoes: VJ Falcons 2017

Long warm up, didn't see anyone else warming up at all. Slow up the hill, letting the legs get into it. Much better than yesterday.

1 PM

Run - Fell race race 1:29:28 13.69 km (6:32 / km) +615m 5:20 / km
shoes: VJ Supra 2018

FRA Relays, Ladybower, Leg 3 (nav) with Matt S.
Steady but not spectacular from Simon on first leg, strong second leg from Will and Matt OK put us out in about 65th I think. Tough first climb (lost a place) but not too long. No choice on the short leg to #2 where we discussed the options for the long leg to #3. Opted to go right around to the right, which I think was good as we must have passed teams that we never saw. Quads not happy with the steep climb out of the river (couldn't keep up with Kim), but got going okay in the rough terrain on top.
Decided against the contouring route out of #5 as it looked rough, so dropped and then went leg. Bit of extra climb but all on trail and then down hill through terrain, so think this was a good choice as well. Great terrain leg across to the final descent, which I really enjoyed. Legs hurting on the drop to the finish and had to hold back, but didn't lose too much time.
14 minutes down on the leaders, which was pretty good considering my condition and we pulled up 20 or so places (and were about 25th on the leg I think). Matt had a bit more in his legs (especially on the climbs), but he was nice enough to wait for me. Team finished 45th (and just ahead of Mynydd Du!).

Friday Oct 18, 2019 #

4 PM

Run - Trail 1:06:21 10.96 km (6:03 / km) +223m 5:30 / km
ahr:138 max:168 shoes: Salomon Fellraiser 2019 (aqua)

With Matt S along Derwent Edge to Back Tor to have a peek over tomorrow's terrain and we weren't allowed to recce it. Legs were truly horrible, really struggled at this pace. Not along feeling horrible but quads also sore from Wednesday. Will need a long warm up and plenty of stretching tomorrow. Really nice to be back on some old routes.

Thursday Oct 17, 2019 #

7 AM

Bike - Road 32:55 12.96 km (2:32 / km) +10m 2:32 / km
ahr:123 max:140

IW. Busy, bit still not as busy as the start of the week.

5 PM

Bike - Road 33:12 12.89 km (2:34 / km) +21m 2:33 / km
ahr:118 max:145

HFW. Taking it easy to try and save some energy. Legs not great though.

Wednesday Oct 16, 2019 #

7 AM

Bike - Road 32:59 12.97 km (2:33 / km) +13m 2:32 / km
ahr:117 max:148

IW. Trail been swept again, hope this regularity is kept up over the winter. Legs not interested. Nice morning but fewer cyclists than the past few days.

5 PM

Bike - Road 32:58 12.85 km (2:34 / km) +22m 2:33 / km
ahr:127 max:153

HFW. Nice evening. Legs had one speed and that was the speed that I went at. Pretty busy.

7 PM

Run - Orienteering 38:03 7.33 km (5:11 / km) +64m 4:58 / km
ahr:135 max:164 shoes: Asics GT 2000

Run around Fairwater and Danefield while everyone else was doing Street O. Been so long since I ran the trails in this area. Quads remembered that they didn't like roads after about 25 minutes. Ran though controls but forgot to take anything to hold my phone so couldn't try the MapRun app.

Tuesday Oct 15, 2019 #

7 AM

Bike - Road 33:26 12.99 km (2:34 / km) +11m 2:34 / km
ahr:123 max:171

IW. Nice morning and very busy, rarely seen it so, surprising as it's not the best forecast. Feeling okay.

5 PM

Bike - Road 32:33 12.79 km (2:33 / km) +25m 2:31 / km
ahr:131 max:152

HFW. Slow progress with just enough wind to be annoying. Not as busy as this morning but still saw about 160 cyclists over the cycles - maybe 50 more than I would expect at this time of year.

6 PM

Run - Trail 1:08:13 11.49 km (5:56 / km) +137m 5:36 / km
ahr:137 max:178 shoes: Salomon Fellraiser 2019 (aqua)

MDC from St Brides. Legs actually feeling quite good, at least up to certain level, but trying to hold back as don't want to suffer on Saturday and Sunday. Great evening for a run, the breeze coming off the sea was almost warm!

Monday Oct 14, 2019 #

7 AM

Bike - Road 32:57 13.02 km (2:32 / km) +11m 2:31 / km
ahr:128 max:161

IW. Not a bad morning at all and a surprising number of people cycling - especially considering the forecast later. Feeling quite reasonable.

5 PM

Bike - Road 31:45 12.66 km (2:30 / km) +26m 2:29 / km
ahr:136 max:186

HFW. Not as wet as expecting but not dry either, quite dark though and a little headwind.

Sunday Oct 13, 2019 #

2 PM

Run - Trail 43:04 7.24 km (5:57 / km) +171m 5:19 / km
ahr:135 max:166 shoes: Salomon Fellraiser 2019 (aqua)

Struggled to get out as haven't been enjoying running recently. Did good by delaying as got the nicest part of the day and the legs started off feeling pretty good. Not responding so well towards the end (of what was a short run). Glad I made the effort though.

Saturday Oct 12, 2019 #

9 AM

Run - Orienteering 42:18 3.36 km (12:36 / km) +130m 10:34 / km
ahr:123 max:172 shoes: VJ Falcons 14

Hanging the short course and checking most of the remaining controls. All as it should be. A little mist but none of yesterdays rain. Legs in much better shape if from cold early in the morning.

2 PM

Run - Orienteering 18:08 1.79 km (10:07 / km) +77m 8:20 / km
ahr:132 max:156 shoes: VJ Falcons 14

Collecting a few controls. Didn't have many to get as I had a volunteer who collected most of them while I waited fro two very slow ladies to complete their courses. Successful enough with only a few complaints about brambles (experienced by taking sub-optimal routes!). Rain held off.

Friday Oct 11, 2019 #

11 AM

Run - Orienteering 1:06:00 5.51 km (11:59 / km) +157m 10:29 / km
ahr:96 max:147 shoes: VJ Falcons 14

Hanging controls for tomorrow. Properly wet, things in pockets and bags got wet! Not moving at all well and walking even when I didn't have much to carry. Very slippery out there.

7 PM

Climbing 35:00 [1]

Spot with Ollie. Feeling flat and had failed to cut my finger nails so lots of annoying scrapping. Didn't try the hard routes I'd been working on but did a couple of others.

Thursday Oct 10, 2019 #

7 AM

Bike - Road 33:02 12.98 km (2:33 / km) +13m 2:32 / km
ahr:124 max:140

IW. Still don't seem to have recovered from weeks ago!

5 PM

Bike - Road 33:20 12.8 km (2:36 / km) +21m 2:35 / km
ahr:125 max:146

HFW. Not a hard week but glad it's over. Wind making the trip home a bit harder that would have been nice.

Wednesday Oct 9, 2019 #

7 AM

Bike - Road 33:42 13.01 km (2:35 / km) +13m 2:35 / km
ahr:120 max:139

IW. It hardly seems to have stopped raining for the past 4 weeks.

5 PM

Bike - Road 33:43 12.87 km (2:37 / km) +22m 2:36 / km
ahr:134 max:148

HFW. So much water, thankfully most of it on the ground. Well timed ride to avoid a deluge just before and after.

Tuesday Oct 8, 2019 #

7 AM

Bike - Road 31:47 12.99 km (2:27 / km) +18m 2:26 / km
ahr:132 max:153

IW. Feeling quite good this morning - but so I should after not doing anything of any intensity over the weekend.

5 PM

Bike - Road 33:34 12.81 km (2:37 / km) +22m 2:36 / km
ahr:132 max:149

HFW. Feelings good enough. So many suicidal squirrels.

6 PM

Run - Trail 1:01:00 8.9 km (6:51 / km) +340m 5:45 / km
shoes: Salomon Fellraiser 2019 (aqua)

MDC run from Porth around Mynydd Dinas and towards Mynydd-y-Glyn. Good crowd out and the rain just about stayed away. Tough start and struggled to keep up with Matt (who'd done the Cardiff half on the weekend). But going okay once warmed up. Quite enjoyed it as plenty of single track to run on.

Monday Oct 7, 2019 #

7 AM

Bike - Road 31:41 12.96 km (2:27 / km) +21m 2:26 / km
ahr:82 max:82

IW. Going well but well caught up by the lights.

5 PM

Bike - Road 32:03 12.8 km (2:30 / km) +23m 2:29 / km
ahr:140 max:178

HFW. Bit of a headwind making things hard work.

Sunday Oct 6, 2019 #

12 PM

Mapping 3:30:00 7.0 km (30:00 / km) +200m 26:15 / km

Finishing off the updates on Kingswood. Lovely day at last - would much rather have been enjoying it doing something else. Since my last visit the forest managers have cut all the grass on the rides, making them much faster - had to update some of my updates. Lots of mushrooms. More brambles.

Saturday Oct 5, 2019 #

12 PM

Run - Orienteering 1:01:36 8.3 km (7:25 / km) +267m 6:23 / km
ahr:103 max:150 shoes: Salomon Fellraiser 2019 (aqua)

Updating the map and checking control sites on Ty'n-y-Coed. More changes than I was expecting, but nothing to effect the courses. Had to squeeze this in as realised last night that the event is next Saturday...

Friday Oct 4, 2019 #

8 PM

Climbing 40:00 [1]

Spot with Mark and Cara. Climbing okay but no real improvement. Planned on doing something earlier in the day but didn't make it happen.

Thursday Oct 3, 2019 #

7 AM

Bike - Road 34:49 13.0 km (2:41 / km) +11m 2:40 / km
ahr:119 max:161

IW. New tyre and tube doing the job. Nice morning but kits still wet from the past few days.

10 PM

Bike - Road 35:49 12.26 km (2:55 / km) +48m 2:52 / km
ahr:120 max:138

HFW. Actually home from post work curry, and nice nice it was a swell. Had the TT all to myself aside from a mouse and a fox - who were not together.

Wednesday Oct 2, 2019 #

7 AM

Bike - Road 32:05 12.98 km (2:28 / km) +12m 2:28 / km
ahr:122 max:137

IW. Cracking morning at last, but pretty quiet. Legs must have stayed at home as well. Just made it in before the back tyre went down again.

6 PM

Bike - Road 34:10 12.47 km (2:44 / km) +26m 2:43 / km
ahr:121 max:141

HFW via a massage. Thankfully dry as had to stop 5 times to pump the rear tyre up. Now changed to a new tyre and a tube that I think does not have any holes...

Tuesday Oct 1, 2019 #

Note

Watch went funny over the weekend and Saturdays run seems to have been corrupted, so have had to clear its memory. Working again now but will have to manually upload Sunday and Monday and make up Saturday.

7 AM

Bike - Road 31:10 12.95 km (2:24 / km) +13m 2:24 / km
ahr:131 max:157

IW. Tyre flat again, so pumped it up and headed out hoping for the best. No problems. Not even that wet, though plenty sign of heavy rain over night. Feeling okay.

5 PM

Bike - Road 30:39 12.62 km (2:26 / km) +27m 2:24 / km
ahr:132 max:155

HFW. Just in time for some epic rain - after I'd pumped my tyre up again. Got very wet, very quickly. Otherwise not a bad cycle and the rain had stopped by the time I got to Blackweir.

6 PM

Run - Trail 1:07:00 10.0 km (6:42 / km) +500m 5:22 / km
shoes: Salomon Fellraiser 2019 (aqua)

MDC Sugarloaf. Forgot my watch. Cloudy and windy and cooler than recently. Legs not up for it so trotted along towards the rear and took the short option up the hill. Nice loop in the woods at the end.

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