Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Dec 8, 2016:

activity	#	time	miles		km		+m
Run - Orienteering	5	4:39:59	14.99	(18:41)	24.12	(11:36)	693
Bike - Road	8	4:14:11	64.07	(3:58)	103.12	(2:28)	365
Run - Trail	2	1:46:57	10.18	(10:30)	16.38	(6:32)	568
Run - Intervals	1	1:13:30	6.68	(11:00)	10.75	(6:50)	494
Total	16	11:54:37	95.92	(7:27)	154.37	(4:38)	2120

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Thursday Dec 8, 2016 #

7 AM

Bike - Road 32:05 [2] 12.94 km (2:29 / km) +31m 2:27 / km

IW. Foot sore, usually comes on due to running on hard surfaces but I didn't do a whole lot of that in bed last night (that I can remember at least). Very wet in the Well, better once past the M4 but well soggy by then.

5 PM

Bike - Road 31:16 [2] 12.85 km (2:26 / km) +56m 2:23 / km

HFW. Kept a respectable 30m behind a cyclist who was cycling at the same speed as me. Wanted to take it easy anyway as hill later.

6 PM

Run - Intervals hills 1:13:30 10.75 km (6:50 / km) +494m 5:34 / km
shoes: Salomon Fellraiser 2016

MDC hill session, 5 out tonight so motivation a bit easier 5 x 360m with 60m climb (2:21, 2:24, 2:25, 2:24 & 2:22). Good session. Misty and ground wet and slippery, made distance judgement hard work. Not as hard as I was fearing, though knew I had worked at the end. Lagging at the back on the cool down as the others had obviously taken the hills too easily...

C • I thought you didn't do speed work... 2

Wednesday Dec 7, 2016 #

7 AM

Bike - Road 33:58 [2] 12.96 km (2:37 / km) +29m 2:36 / km

IW. Damp but not wet, at least the Council have cleared the leaves off a fair bit of the Taff Trail now (just not the busiest bits).

5 PM

Bike - Road 32:43 [2] 12.84 km (2:33 / km) +67m 2:29 / km

HFW. Recovery day so taking it easy.

Tuesday Dec 6, 2016 #

7 AM

Bike - Road 33:00 [2] 12.97 km (2:33 / km) +32m 2:31 / km

IW. The thingamabob holding my lock to the frame went all loose with the result that it was swinging back and fourth continuously, swinging until it it hit one knee and then back across to the other that is. Was in a fowl mood by the time I got to work and was ready to thump something. I didn't.

5 PM

Bike - Road 29:20 12.71 km (2:18 / km) +58m 2:15 / km

HFW. Lock in my bag. Somehow managed to get moving quite well this evening. Slightly damp day but not wet.

6 PM

Run - Trail 1:14:37 11.16 km (6:41 / km) +417m 5:38 / km
shoes: Salomon Fellraiser 2016

MDC run from HQ. Pretty selected few for the un-steady group tonight, including a guest appearance from TTDP. Also a guest appearance from GD44 (who doesn't appear to remember how to run off roads any more). Loop over Castle Coch and the Wenallt and back via The Black Cock. Fun and enjoyable as usual. Great food after, thanks all.

Monday Dec 5, 2016 #

7 AM

Bike - Road 31:44 [2] 12.95 km (2:27 / km) +33m 2:25 / km

IW. Back to positive temperatures and back in shorts. Full lights for the first time this winter in the morning.

5 PM

Bike - Road 30:05 [3] 12.9 km (2:20 / km) +59m 2:17 / km

HFW. Nice evening, cool and dry and not too many muppets about.

Sunday Dec 4, 2016 #

9 AM

Run - Orienteering 1:45:21 [1] 8.31 km (12:41 / km) +316m 10:39 / km
shoes: VJ Falcons 11

Dale Park/Colonel's Drive. Another mightily cold but still and beautiful morning. Great area for the juniors and they all did really well again. Shadowed Ciaran around the Windows, Aidan around the Corridor and then Ciara around the full Corridor loop, who really seemed to enjoy this session.

C • juniors 2

Saturday Dec 3, 2016 #

Event: NGOC League 11

10 AM

Run - Orienteering 50:00 4.52 km (11:04 / km) +89m 10:04 / km
shoes: VJ Falcons 11

Esthwaite Intake. Regional Junior Squad training in the Lakes with a great bunch of Irish juniors. Talk-O shadowing various juniors, got to do something with them all, mostly with the guys for this session - Ciaran, Andrew and Aidan. Beautiful cold and still morning, but marshes cold.

11 AM

Run - Orienteering 30:00 [2] 2.02 km (14:52 / km) +25m 14:00 / km
shoes: VJ Falcons 11

Esthwaite Intake. Shadowing Ciara and Rachel around the control pick doing Talk-O.

1 PM

Run - Orienteering 1:25:00 7.8 km (10:54 / km) +246m 9:25 / km

Holme Fell. Lovely afternoon on a fabulous area. Quick explore of the quarry to warm up after lunch and then some more shadowing. Ciara around the Open course, then Andrew on the visualisation and then back around most of it with Rachel. Juniors doing well in very tough terrain.

5 PM

Run - Orienteering 9:38 [2] 1.48 km (6:30 / km) +17m 6:09 / km
shoes: VJ Falcons 11

Night Sprint around the YH grounds - 1.4km with 30 controls. Made a big mistake after the spectator (as did most), 50 seconds, but other clean but not very quick. Apparently 10 minutes is the target so at least managed that. In an MDC team with Mark and Alice - 2nd coach team and 4th or 5th overall. Majorly fun.

Friday Dec 2, 2016 #

10 AM

Run - Trail 32:20 [2] 5.22 km (6:11 / km) +151m 5:25 / km
shoes: Salomon Fellraiser 2016

Easy slow run to loosen the legs out before a horrible long drive to the Lakes. Didn't have time for anymore and as it was, thanks to the traffic, I was an hour late to Manchester airport.

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