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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Oct 31, 2021:

activity # timemileskm+m
  Run - Trail 13 9:47:10 58.78(9:59) 94.6(6:12) 2100
  Run - Orienteering5 4:14:30 25.64(9:56) 41.26(6:10) 405
  Run - Road 1 2:42:17 35.09(4:38) 56.47(2:52) 916
  Pilates2 1:33:43 0.63(2:28:18) 1.02(1:32:09)
  Adventure race1 1:16:09 5.03(15:09) 8.09(9:25) 256
  Run - Terrain1 1:01:57 4.6(13:28) 7.41(8:22) 373
  Total21 20:35:46 129.76(9:31) 208.83(5:55) 4051
  [1-5]21 19:13:03

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Sunday Oct 31, 2021 #

Note

Productive enough day but didn't fancy the wind and rain. Now had two easy weeks getting back into exercise after having a cold so should be good to get back to normal now.

Saturday Oct 30, 2021 #

3 PM

Run - Trail 1:36:05 intensity: (3:14 @0) + (6:20 @1) + (10:47 @2) + (36:23 @3) + (37:47 @4) + (1:34 @5) 16.59 km (5:48 / km) +340m 5:15 / km
ahr:138 max:167 shoes: Salomon Fellraiser 20 (orange)

Lovely run along the river from Bolton Abbey and then a loop up on to the moors. Lovely evening and coming off the hill as the sun was setting, having missed any of the heavy showers. Body much more cooperative today though not feeling very strong. No quad issues though.

Friday Oct 29, 2021 #

Note

Enjoyable family day not doing much, had time for a run in the evening but not the motivation.

Thursday Oct 28, 2021 #

10 AM

Run - Trail 49:54 intensity: (10 @0) + (24 @1) + (3:31 @2) + (13:21 @3) + (30:36 @4) + (1:52 @5) 8.58 km (5:49 / km) +175m 5:17 / km
ahr:146 max:168 shoes: Salomon Fellraiser 20 (orange)

Quick run on Ilkley Moor before meeting a friend. Hard work, headwind on the climb which was a real struggle. Body behaving as per the rest of the week, which didn't make the running enjoyable but at least my quads were grand. Aside from the wind, it was really mild.

Wednesday Oct 27, 2021 #

4 PM

Run - Trail 45:02 intensity: (8 @0) + (1:45 @1) + (3:03 @2) + (9:30 @3) + (30:34 @4) + (2 @5) 7.51 km (6:00 / km) +212m 5:15 / km
ahr:145 max:162 shoes: Salomon Fellraiser 20 (orange)

Somewhat of an odd run, body working fine but felt awful again. Climbed okay on the first hill but then took an age to recover Exploring a bit and ended up on a horrible narrow and twisty road with lots of traffic - almost taken out by a mini.

Tuesday Oct 26, 2021 #

Note

Day at Diggerland - wasn't up for a wet dark run when we got home.

Monday Oct 25, 2021 #

2 PM

Run - Trail 31:01 intensity: (41 @1) + (6:23 @2) + (15:26 @3) + (8:31 @4) 5.2 km (5:58 / km) +80m 5:33 / km
ahr:137 max:158 shoes: Salomon Fellraiser 20 (orange)

Loop of the moor at Brimham Rocks after a family day messing around there. Quads were okay but the rest of the body really did not want to or enjoy this, which was a shame as it was a dead nice wee run.

Sunday Oct 24, 2021 #

10 AM

Run - Trail 1:04:00 intensity: (9 @0) + (4:23 @1) + (21:08 @2) + (9:46 @3) + (16:46 @4) + (11:48 @5) 10.52 km (6:05 / km) +198m 5:34 / km
ahr:139 max:173 shoes: Salomon Fellraiser 20 (orange)

Home from junior parkrun with Greg. Very nice and easy pace which was much appreciated. Also quite a few new trails and roads at the start that I'd not been along. Weather looked cold and threatening but it turned out to be nice for running. Quads a bit sore but pace was kind to them.

Saturday Oct 23, 2021 #

11 AM

Run - Trail 46:15 intensity: (57 @1) + (6:39 @2) + (26:48 @3) + (11:40 @4) + (11 @5) 8.51 km (5:26 / km) +137m 5:02 / km
ahr:138 max:161 shoes: Salomon Fellraiser 20 (orange)

Easy run out to test the legs and body. Moving fine but body felt horrible and didn't enjoy running at all. Not a bad day, although a fair bit wind.

Friday Oct 22, 2021 #

Note

Drive took a lot longer than I was expecting, so dark by the time I made it up north.

Thursday Oct 21, 2021 #

Note

Very bust day finishing things off at work before a week off. No time for a run or to head up north in the evening.

Wednesday Oct 20, 2021 #

7 PM

Run - Orienteering 58:05 intensity: (17 @0) + (18 @1) + (1:46 @2) + (4:23 @3) + (45:58 @4) + (5:23 @5) 11.03 km (5:16 / km) +66m 5:07 / km
ahr:151 max:164 shoes: Salomon Sense Pro

SWOC Maprun, Rhiwbina.
Brain not into this at all, got to the event 40 mins early, which was lucky as I'd forgotten both my watch and phone holder, so did at least have time to go home and get them. Then went to the start with no headlight. Better once running though. Chose a route to take me places I wasn't familiar with as was keeping the effort level low again. Quads a bit tight (no work on them for past week) but not really an issue at this pace. Another very wet evening but enjoyed being out again.

Tuesday Oct 19, 2021 #

6 PM

Run - Trail 1:28:36 intensity: (5 @0) + (4:16 @1) + (6:17 @2) + (37:08 @3) + (40:50 @4) 11.16 km (7:56 / km) +276m 7:04 / km
ahr:139 max:149 shoes: Salomon Fellraiser 20 (orange)

Didn't chose a very nice evening for my first run in a week, a very wet and windy run in the dark from Penrhys with MDC. In the steady group and wanting to keep the effort levels low. Very wet but also very mild and quite enjoyable.

Monday Oct 18, 2021 #

Note
(sick)

Much improved again today, though body still tired and cough still there. Going to keep it easy again today.

Sunday Oct 17, 2021 #

Note
(sick)

Coughing improved a lot and now just feeling a bit tired and achy. Made it up the Garth for a walk with Mark, but that was all I had. Real shame to have missed the FRAs and SSC this weekend but they really weren't an option as it was.

Saturday Oct 16, 2021 #

Note
(sick)

Ollie gave me a Covid test and it was negative as expected. Otherwise feeling quite a bit better though chest is now very wheezy and kept me awake last night with uncontrollable coughing. Walk to Coop was exercise for the day.

Friday Oct 15, 2021 #

Note
(sick)

Improvements today but still tired and achy and not wanting to do much.

Thursday Oct 14, 2021 #

Note
(sick)

Some interesting hallucinations last night where I was taking Radio 4 sentences and converting them into twisted linear shapes like pink runner beans that them fitting them together in an Airfix type mould. Not feeling terrible today but achy, tired and a bit spaced out.

Wednesday Oct 13, 2021 #

Note
(sick)

Sniffling and a sneezing all day - looks like the start of a cold.

Tuesday Oct 12, 2021 #

6 PM

Run - Trail 1:05:05 intensity: (35 @0) + (3:37 @1) + (2:28 @2) + (32:08 @3) + (26:17 @4) 10.43 km (6:14 / km) +355m 5:20 / km
ahr:139 max:149 shoes: Salomon Fellraiser 2019 (aqua)

MDc run up Machen from Sirhowey. Much nicer evening than I was expecting and was lovely to be on the top as the light was fading. Quads pretty tight though so didn't have much pace, especially climbing, but still very much enjoyed the run.

Monday Oct 11, 2021 #

6 PM

Pilates 44:16 intensity: (33:06 @0) + (9:45 @1) + (1:19 @2) + (6 @3) 0.52 km (1:24:38 / km)
ahr:75 max:131

FVO pilates from Maderia. Not me just yet but hope to be there next month. A bit achy from the weekend but managed okay, quads tight though.

Sunday Oct 10, 2021 #

12 PM

Run - Road 2:42:17 intensity: (24 @0) + (21:52 @1) + (1:34:08 @2) + (39:09 @3) + (6:43 @4) + (1 @5) 56.47 km (2:52 / km) +916m 2:39 / km
ahr:124 max:160

Super enjoyable cycle with Matt W around the Wye from Usk area. Mostly new to me and lots of nice new roads, some even nice and smooth. Stopped for tea in Tintern and then were very lucky to get the last two pieces of cake from the honesty box on the climb back up to Trellech. Sun out and nearly 20 degrees - felt like summer again!
C • nice over there 2

Saturday Oct 9, 2021 #

10 AM

Adventure race 1:16:09 intensity: (1:14 @1) + (7:48 @2) + (13:59 @3) + (24:53 @4) + (28:15 @5) 8.09 km (9:25 / km) +256m 8:08 / km
ahr:152 max:189 shoes: Salomon Fellraiser 20 (orange)

Obstacle type race with Martin, Louise and Simon near Bath. Covid meant small waves so only started with about 20 people, which meant we were spread out soon enough. Lots of running and easy obstacles in the first half but a bit more interesting (and a very steep hill) in the second. Surprised myself by managing all the obstacles hanging from bars.
6 PM

Run - Trail warm up/down 13:33 intensity: (18 @0) + (12 @1) + (2:58 @2) + (5:24 @3) + (4:41 @4) 2.17 km (6:14 / km) +49m 5:36 / km
ahr:138 max:159 shoes: Jalas 2010

Warm up. Feeling surprisingly good!

Run - Orienteering race 1:00:25 intensity: (20 @0) + (19 @1) + (22 @2) + (2:38 @3) + (21:34 @4) + (35:12 @5) 8.38 km (7:13 / km) +234m 6:20 / km
ahr:159 max:192 shoes: Jalas 2010

Western Night League, Blakeney Hill, 60 min Score.
This went much better than I was expecting, as least the running did, navigation was a series of eyesight failures! Couldn't see any details or light green at all in the headlight, so lots of running and hoping. Lost quite a few minutes on where where I thought a bracket for a control value was a gully.... Lost maybe 5 minutes all in, didn't find one control and had to skip another nearby one to get back. But I actually felt like I could run properly for quite a few sections, so really enjoyed it (aside from getting shoes full of gravel at the first control IN a pond). Also an amazing evening to be running - too warm if anything.

Friday Oct 8, 2021 #

Note

Just pure lazy today, no other excuse. But did have a good session on my quads with the gun.

Thursday Oct 7, 2021 #

6 PM

Run - Trail 55:26 intensity: (2 @0) + (25 @1) + (5:37 @2) + (18:12 @3) + (21:28 @4) + (9:42 @5) 9.0 km (6:09 / km) +274m 5:21 / km
ahr:146 max:178 shoes: Salomon Sense Pro

Hills in Castell Coch with Martyn. Feeling somewhere in the middle physically wise, but had to keep efforts below lactic levels as just tied up as soon as I went into that. Really mild and muggy evening.

Wednesday Oct 6, 2021 #

Note

Busy at work and then to lazy in the evening.

Tuesday Oct 5, 2021 #

6 PM

Run - Terrain 1:01:57 intensity: (20 @0) + (1:58 @1) + (5:58 @2) + (11:44 @3) + (31:37 @4) + (10:20 @5) 7.41 km (8:22 / km) +373m 6:41 / km
ahr:147 max:173 shoes: Salomon Fellraiser 2019 (aqua)

MDC Totpantau. Cracking evening, though very windy and we lucky to avoid the heavy showers that hit us before starting. Really hurt on the steep climb, not my type of fun at the moment! Better there after but still too unfit to be able to move quickly easily. Shoes just about holding together on the steep descent to the cars. Back in the pub for the first time as a ground in two years!

Monday Oct 4, 2021 #

6 PM

Pilates 49:27 intensity: (42:20 @0) + (7:07 @1) 0.49 km (1:40:06 / km)
ahr:70 max:92

FVO PIlaltes. Dawn being very easy on us and only did a few circuit exercises, through in among the usual stretches. Was good though.

Sunday Oct 3, 2021 #

10 AM

Run - Orienteering race 41:19 intensity: (25 @0) + (11 @1) + (21 @2) + (17:05 @3) + (22:27 @4) + (50 @5) 6.5 km (6:21 / km) +33m 6:12 / km
ahr:145 max:171 shoes: VJ Falcons 2017

Not feeling as goof today and couldn't get any pace into my legs, so this was just a trot really. Orienteering was easy when slow, though still had plenty of occasions when the map didn't make sense (blaming the map, not me!). Was expecting to be way behind, but was closer than yesterday - maybe because there were less flat out easy legs?

Run - Trail warm up/down 16:43 intensity: (22 @0) + (1:31 @1) + (10:37 @2) + (3:55 @3) + (15 @4) + (3 @5) 2.68 km (6:14 / km) +4m 6:11 / km
ahr:123 max:163 shoes: VJ Falcons 2017

To the start - quite a long way as in the far reserve car park today.
11 AM

Run - Trail warm up/down 9:39 intensity: (5 @0) + (3:50 @1) + (5:08 @2) + (23 @3) + (13 @4) 1.45 km (6:40 / km)
ahr:115 max:151 shoes: VJ Falcons 2017

Back to the car. Some mad heavy showers and wind about today, but it was dry from getting to the start until I was back at the car and changed.
Middle distance, Braunton Burrows. M45.

Saturday Oct 2, 2021 #

12 PM

Run - Orienteering warm up/down 22:59 intensity: (1:35 @1) + (9:49 @2) + (9:40 @3) + (1:55 @4) 3.45 km (6:39 / km)
ahr:129 max:153 shoes: VJ Supra 2018

To the start and warm up for BOC. Very glad that there was a warm up map as it allowed some adjustment to the rather economical mapping style. Legs feeling quite good.
1 PM

Run - Orienteering race 1:11:42 intensity: (23 @0) + (21 @1) + (15 @2) + (3:28 @3) + (24:02 @4) + (43:13 @5) 11.89 km (6:02 / km) +72m 5:51 / km
ahr:159 max:201 shoes: VJ Supra 2018

BOC long, Braunton Burrows, M45, 9.6km.

This went much better than I expected! Legs were still tight throughout and even when I felt like I was putting effort in I was moving pretty slowly. But I did manage to run just about all of it, though couldn't cope with the steep sandy climbs. As mentioned in the warm up, the map was kind of like running back in the 1980's, when you couldn't rely on everything being accurate so you had to use everything else as well. So lots of cross checking tracks / veg / paths to make sure I was going the right way. Mostly did, but did have a few bananas, but probably a couple of mins in total. Planning also a bit on the odd side with a lot of legs where you could pick out an obvious feature near the control and then just head towards that. Nick way ahead, but surprised to be so close to Rog and Andy - though don't know if I was surprised that I was behind them or that I wasn't in front of them! Was also a bit wet, but managed to miss most of the rain while running and was also grateful to have a 1:7500 map.
https://www.boc.routegadget.co.uk/rg2/#43&cour...
2 PM

Run - Trail warm up/down 5:51 intensity: (16 @1) + (5 @2) + (33 @3) + (4:03 @4) + (54 @5) 0.8 km (7:17 / km)
ahr:149 max:178 shoes: VJ Supra 2018

Back to the car park via download. Wet and muddy. Felt sorry for the traders as there was no way I was heading back to the assembly field (and I don't expect many others did either).

Friday Oct 1, 2021 #

Note

Wanted to climb but didn't find any willing company and wasn't up for heading along on my own.

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