Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Dec 10, 2015:

activity	#	time	miles		km		+m
Bike - Road	9	4:35:39	66.8	(4:08)	107.5	(2:34)	426
Run - Trail	3	3:39:45	22.02	(9:59)	35.43	(6:12)	1000
Run - Orienteering	2	1:37:05	6.9	(14:04)	11.1	(8:45)	355
Run - Terrain	1	59:54	5.63	(10:38)	9.06	(6:37)	228
Total	13	10:52:23	101.35	(6:26)	163.11	(4:00)	2009
[1-5]	13	10:50:12

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Thursday Dec 10, 2015 #

7 AM

Bike - Road 33:41 [2] 13.08 km (2:35 / km) +40m 2:32 / km

IW. My attempt at fixing my light with super glue failed with it ending up hanging off my bars. At least I worked out how to fix it properly and it's not as good as new. Was due heavy rain but got sunshine.

5 PM

Bike - Road 31:54 [3] 12.93 km (2:28 / km) +50m 2:25 / km

HFW. The wind couldn't make up his mind about what to do was a pain and a pleasure in equal measure. Moving handy enough alright at times.

Wednesday Dec 9, 2015 #

Event: Street Event 3

7 AM

Bike - Road 34:10 [2] 13.12 km (2:36 / km) +40m 2:34 / km

IW. Lovely morning, first proper one in ages and all was going well until Blackweir. First noticed that my light was going a bit wobbly and then my saddle. Must sort when I get home thinks I. Then the seat fell off... [insert jokes about weight here] . I've now discovered how hard on the legs it is cycling when you can't sit down.

5 PM

Bike - Road 33:43 [2] 12.93 km (2:36 / km) +59m 2:33 / km

HFW. Big faff sorting seat, bike shop didn't have the a new offending bolt so had to go elsewhere. I needed a 7mm, they only had 6 and 8... SO a new do-da as well was needed.On the bright side, thanks to packaging, I can now fix the fault a further nine times.

As soon as I was was ready to leave my mudguard broke, so faff sorting that out. Too late by now to make the Street O and I was also believing that today wasn't my day to do anything extra. So headed home for an evening in.

Tuesday Dec 8, 2015 #

7 AM

Bike - Road 31:58 [2] 13.04 km (2:27 / km) +41m 2:25 / km

IW. Fortunately it was dry, unfortunately it had rained over night so the roads were wet. Fortunately there was a tail wind.

5 PM

Bike - Road 34:33 [2] 12.73 km (2:43 / km) +58m 2:39 / km

HFW. Fortunately it was dry, unfortunately it had rained during the day so the roads were wet. Unfortunately there was a head wind.

6 PM

Bike - Road 11:09 4.18 km (2:40 / km) +40m 2:33 / km
ahr:124 max:145

Over to the Dallimore's for the MDC run.

Run - Trail 1:12:12 11.85 km (6:06 / km) +308m 5:24 / km
ahr:134 max:172 shoes: La Sportiva Crosslite (4)

MDC run from the Dalimore's. Big group that didn't split into a fast and slow group as evenly as would have been good, so a very stop-start type of run with some quite long waits. Not a problem as it was a nice evening for the most part and we got to run along a few paths that have been on my list to explore but haven't managed yet. Not feeling too bad either. Great food after.

Monday Dec 7, 2015 #

7 AM

Bike - Road 33:40 [2] 13.02 km (2:35 / km) +40m 2:33 / km

IW. First morning that it's been pretty dark leaving home since the clocks changed. Just about dry.

5 PM

Bike - Road 30:51 [2] 12.48 km (2:28 / km) +58m 2:25 / km

HFW. A bit of a tail wind made this nice and easy, which was much appreciated. As was the lack of water about the place. Bike not liking all the water from the past week though.

Sunday Dec 6, 2015 #

Event: Welsh League Event 2015 Caerphilly Mountain

12 PM

Run - Trail warm up/down 9:36 1.27 km (7:32 / km) +37m 6:35 / km
ahr:138 max:150 shoes: VJ Falcons 11

Feeling a lot better than yesterday. Had a thermal on but it was kind of warm.

Run - Orienteering race 1:06:12 8.11 km (8:10 / km) +254m 7:03 / km
ahr:160 max:173 shoes: VJ Falcons 11

SWOC Welsh League, Caerphilly, 7.4km, 305m, 23 controls.

I really enjoyed myself today, though not sure that too many others did. The forest was actually more runable than I was expecting and the brambles were mostly knee high, so didn't impede progress too much. Definitely a bit of an advantage starting late, but not massive.

AS was obviously before starting, the courses were well over planned for how tough the terrain was - 15mpk won the Blue! Map was somewhat generalised, with lots of reasonable sized features missing and large blocks of wood shown a uniform colour when they weren't.

Opted to go straight just about everywhere, which seemed to work in most places. Was a numpty at #12 and slightly less so at #13, but otherwise stuck to my plan, apart from #16 which was horribly overgrown and you had to just follow the paths made by the unfortunate earlier starters. Almost miss-punched by finding another control before mine where I was expecting mine to be!

C • Caerphilly Wood 7

2 PM

Run - Orienteering warm up/down 30:53 2.99 km (10:19 / km) +101m 8:50 / km
ahr:119 max:139 shoes: VJ Falcons 11

Out to collect a few controls, moving most of the time.

Saturday Dec 5, 2015 #

11 AM

Run - Terrain 59:54 9.06 km (6:37 / km) +228m 5:52 / km
ahr:103 max:159

Training in Llantrisant. Shadowed Quin for two courses, who was feeling unwell and unable to move very quickly, so actually more walking than anything else. Legs were fierce tired so they weren't complaining about the pace. Did one exercise on my own and then collected a few to warm up. Was out 2 hours but half f it was too slow to count as exercise.

Friday Dec 4, 2015 #

10 AM

Run - Trail 2:17:57 22.31 km (6:11 / km) +655m 5:24 / km
ahr:135 max:161 shoes: La Sportiva Crosslite (4)

Loop of the Ebbw Vale valley - gradually working my way through the valleys. Surprisingly tired from Tuesday, but just taking it slow as a long run. Lots of nice running to be had and mostly dry out, though a bit of a nip in the wind. Good to do a decent length run, haven't had the chance over the past few weeks.

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