Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jan 15, 2017:

activity	#	time	miles		km		+m
Bike - Road	8	4:35:26	65.43	(4:13)	105.3	(2:37)	410
Run - Trail	3	2:09:55	12.55	(10:21)	20.2	(6:26)	670
Run - Orienteering	2	1:40:08	6.62	(15:08)	10.65	(9:24)	512
Run - Terrain	1	1:23:35	4.85	(17:14)	7.8	(10:43)	341
Run - Intervals	1	1:22:37	6.48	(12:45)	10.43	(7:55)	498
Climbing	1	45:00
Total	15	11:56:41	95.93		154.39		2431

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Sunday Jan 15, 2017 #

11 AM

Run - Orienteering 56:31 4.67 km (12:06 / km) +298m 9:10 / km
shoes: Salomon Fellraiser 2016

Updating Cwm Lickey for the Compasssport Cup round. Nothing major to check but lots of small things. Updated the changes that I found... Forgot to take a compass so have no idea is magnetic north is correct.

12 PM

Run - Trail 51:37 8.75 km (5:54 / km) +97m 5:35 / km
shoes: Salomon Fellraiser 2016

Run from Cwm Lickey around the hills. Not feeling it today and cut it quite short. Nice day up on the hills but no fun when the body isn't responding. Was planning on Oing first this morning but glad I didn't.

Saturday Jan 14, 2017 #

11 AM

Run - Trail warm up/down 17:34 2.55 km (6:53 / km) +73m 6:01 / km
shoes: VJ Falcons 14

Nice warm up trot along some recently created single track.

Run - Orienteering race 43:37 5.98 km (7:18 / km) +214m 6:11 / km
shoes: VJ Falcons 14

Draethen, Long, 4.9km, 21 controls.
Really enjoyed this, as I always do here, even though the map is awful. Not much in the way of oomph today, but was happy enough running through the woods. Mistakes just about everywhere, mostly due to map inaccuracies, but that didn't matter and just enjoyed winding through the woods.

Friday Jan 13, 2017 #

10 AM

Run - Terrain 1:23:35 [2] 7.8 km (10:43 / km) +341m 8:47 / km
shoes: VJ Falcons 11

This was hard, headed up the A470 in search of snow, eventually found some but also found an awful lot more wind. A memorable run, nice soft snow but a biting and strong northerly meant the proposed route taking in Fan Llia first was abandoned in favor of a shorter one. Some epic snow and wind vortexes on the top of Fan Fawr, even an occasional bit of sun. Not at all disappointment to have been out such a short time but very enjoyable all the same in an unusual way..

Thursday Jan 12, 2017 #

7 AM

Bike - Road 32:20 [2] 12.99 km (2:29 / km) +37m 2:27 / km

IW. Nice leaving the Well, but drizzle from half way in, very cold rain in fact.

5 PM

Bike - Road 32:27 12.78 km (2:32 / km) +61m 2:29 / km

HFW. Was drafted half the way back by someone with a very annoying flashing front light.

6 PM

Run - Intervals 1:22:37 10.43 km (7:55 / km) +498m 6:24 / km
shoes: Salomon Fellraiser 2016

Hills with the yooth from MDC (Ben, rcro, Will and Elin), up the back of the Garth, was hoping for snow but only got wind and moonlit skies. Actaully a good hill, firm grass for all apart from the last 20m (which always hurt). About 260m with 35m climb x 6 (failed to take a split for #5). Good session again.

1:19, 1:21, 1:19; 1:19, 1:20*, 1:19

Wednesday Jan 11, 2017 #

7 AM

Bike - Road 31:24 [2] 12.95 km (2:25 / km) +34m 2:24 / km

IW. Tail wind had me cycling through the gearing at the start, steady once in the trees. Still seems to be a bit slower than old gearing.

6 PM

Climbing 45:00 [2]

About 90 minutes at Boulders with Nicky. Really feel like I made some progress this week and was managing smaller holds and some good routes. Didn't so anything really physical though and hands were still pumped by the end.

8 PM

Bike - Road 40:01 [2] 13.61 km (2:56 / km) +57m 2:53 / km

HFW via climbing. Amazing evening, cool but not cold and a full moon. Enjoyed pottering along.

Tuesday Jan 10, 2017 #

7 AM

Bike - Road 33:22 [2] 12.93 km (2:35 / km) +33m 2:33 / km

IW. Bit of a tail wind in the valley, not so much in the parks.

5 PM

Bike - Road 32:15 [2] 12.93 km (2:30 / km) +72m 2:26 / km

HFW. Still liking the new gear ratios, feels like I'm spinning away nicely for much more of the cycle. It's not any quicker though, slower if anything.

6 PM

Run - Trail 1:00:44 8.9 km (6:49 / km) +500m 5:20 / km
shoes: Salomon Fellraiser 2016

MDC run up Pen y Fan. Thankfully a very mild evening as the group was impossibly big (25?) with a huge range of abilities, so aided by poor visibility, this meant a lot of stopping and waiting, both going up and down. Also meant that I never really got going myself, though a few easy days is not a problem.

Need to find a way that ensures everyone is safe and accounted for but also that everyone does the run that they want - we tried to split into groups but it only ended up being something 21-4. How do you divide people up without both upsetting them and preventing them from doing what they want, especially when they won't make those decisions themselves? Any ideas?

C • Groups 6

Monday Jan 9, 2017 #

Note

Out of interest, in 2016 I:

Did a total of 655 sessions covering 7900 km and 121,000 m;

Cycled 352 times;

Did 9 (!) strength sessions and 5 climbs;

Did about 92,000 m of climb in about 2,800 km of mostly trail running (1600 km and 48,000 m), Orienteering (600 km and 14,000 m) and terrain running (300 km and 10,000 m).

Did 4 Hill races (60 km, 3800 m)

Ran less than 27 km (280 m) on the road...

C • 27km on road!? 4

7 AM

Bike - Road 34:56 [2] 12.98 km (2:41 / km) +44m 2:39 / km

IW. New wheel and slightly lower gearing felt amazing. Getting stuck at all the junctions and having to tighten my wheel nuts didn't.

5 PM

Bike - Road 38:41 [2] 14.12 km (2:44 / km) +72m 2:40 / km

HFW via P2C. Must have been quite wet during the day, but not now thankfully. Bike still feeling very nice, light and speedy compared to the mountain bike.

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