Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Jun 27, 2018:

activity	#	time	miles		km		+m
Run - Trail	8	5:42:41	27.7	(12:22)	44.58	(7:41)	1402
Bike - Road	6	3:07:30	47.92	(3:55)	77.12	(2:26)	306
Walk	2	2:06:06	13.14	(9:36)	21.15	(5:58)	688
Run - Orienteering	2	1:52:05	11.27	(9:57)	18.13	(6:11)	238
Climbing	1	40:00
Total	17	13:28:22	100.03		160.99		2634
[1-5]	17	12:58:18

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Wednesday Jun 27, 2018 #

7 AM

Bike - Road 32:29 12.98 km (2:30 / km) +52m 2:27 / km
ahr:124 max:186 shoes: Salomon Fellraiser 2017 (blue)

IW. Quickly caught a fat bloke in work clothes who decided he didn't like being past, so he caught me up and passed me. As expected he, slowed and caught him again. Had company at this stage and we both passed him easily, but he wasn't done and passed both of us again. Before, obviously, slowing down again... Some people are odd.

C • Fat bloke 3

5 PM

Bike - Road 31:22 12.53 km (2:30 / km) +49m 2:27 / km
ahr:118 max:138 shoes: Salomon Fellraiser 2017 (blue)

HFW. Lights were not my friend this evening, nor where they this morning. Another busy evening with heaps out enjoying the sunshine.

6 PM

Run - Trail warm up/down 2:18 0.42 km (5:25 / km)
ahr:113 max:155 shoes: Salomon Fellraiser 2017 (blue)

Just made the start in time so not much of a warm up.

Run - Orienteering race 39:20 6.0 km (6:33 / km) +18m 6:27 / km
ahr:144 max:160 shoes: Salomon Fellraiser 2017 (blue)

Kenfig Burrows. 4.9km.
Really enjoyed this as it was proper orienteering. Legs weren't quite so keen and was starting to feel the heat by the end (high 20's). Made a right cabbage of #2 (didn't see the patches of green on the map - which were white on the map...), maybe 2 minutes plus? Also didn't understand the shapes going into #3 (or see the ones hidden by the line/circle) so lost another minute there. Then sorted things out and was quite clean for the rest of it. As least as clean as you can be when there was so much undergrowth everywhere - where has this all come from??? As expected, well beaten by both Ben and Meg (and probably a few others).

7 PM

Run - Trail 50:14 6.61 km (7:36 / km) +56m 7:18 / km
ahr:111 max:134 shoes: Salomon Fellraiser 2017 (blue)

Trot down to the sea for a dip with rcro. Didn't find a very nice path out but a much better choice on the way back. Sea was gorgeous - have now swum further this year that I have in any year in the past I think!

Tuesday Jun 26, 2018 #

7 AM

Bike - Road 30:49 12.98 km (2:22 / km) +58m 2:19 / km
ahr:127 max:147

IW. Beautiful day. Still and warm and humming along quite nicely.

5 PM

Bike - Road 29:49 12.67 km (2:21 / km) +49m 2:19 / km
ahr:138 max:159

HFW. Short route across town as late from work yet still saw a record number of cyclists (114 I think). Moving quite well at times but got caught on a few lights and lots of slowing down to get past people. Quite some evening.

6 PM

Run - Trail 57:31 9.8 km (5:52 / km) +375m 4:56 / km
ahr:138 max:176 shoes: Asics trail (orange)

MDC run from Bedwas around the Guto Nyth Bran route. Killer climb up the road at the start before time to warm up into it, slow here but able to push quite hard after that - but feeling a bit weak at the same time. Impossible not to enjoy running in near perfect conditions - warm but not hot enough to be unpleasant. Managed to avoid the Fal curry this year!

Monday Jun 25, 2018 #

11 AM

Walk 1:06:46 9.13 km (7:19 / km) +197m 6:36 / km
ahr:89 max:145 shoes: Asics Trabuco 12 WR

2.5 hours exploring Worms Head. Been wanting to get out here for a while and great to do it on such a lovely day. Some jogging between some scrambling and seal watching.

4 PM

Run - Trail 37:47 4.2 km (9:00 / km) +208m 7:13 / km
ahr:116 max:167 shoes: Asics Trabuco 12 WR

Along the coast from Worms Head having fun on the cliffs and promontories. Some really nice places around here. Stopped for a dip in the sea, which was lovely and warm.

5 PM

Run - Trail 23:13 3.25 km (7:09 / km) +95m 6:14 / km
ahr:116 max:136 shoes: Asics Trabuco 12 WR

Back from the swim, didn't have a map so followed random footpaths until the road was found. Glad I took today off in lieu of working on Saturday. It felt like a proper summer holiday day!

Sunday Jun 24, 2018 #

1 AM

Run - Trail warm up/down 18:19 2.37 km (7:43 / km) +46m 7:02 / km
ahr:122 max:164 shoes: VJ Supra 14

Wake up jog, also trying to loose my shoes which had dried hard and there is no moisture in these woods to soften them. Timed the warm up well, only had a couple of minutes waiting before Andy appeared after great running by both him and Jegor.

Run - Orienteering race 1:12:45 12.13 km (6:00 / km) +220m 5:30 / km
ahr:145 max:174 shoes: VJ Supra 14

Harvester Relays, Tilgate, Leg 3,9.2km, 130m, 26 controls.
Expecting this to be a little tricky in the dark due to number of paths, and it was. Didn't have any problems with the paths but did have plenty for the few bits that I left them. One sizable error (2 minutes at #4 where I attacked from a junction too early) but otherwise loads of 30 second ones when I got to the middle of the circle and couldn't see either the feature of the control (maybe 6-7of these plus a a 1 minute one at the penultimate control). Wouldn't have have had as many of these had there been reflectors on the controls... Spent most of the course (on the bone dry and rock hard) paths - ran 3km further than the course distance!

Excellent running from the rest of the team (and no mis-punches) saw FVO being the fastest team at the Harvester for the 5th year in a row!

Saturday Jun 23, 2018 #

6 PM

Run - Trail 31:45 5.91 km (5:22 / km) +128m 4:51 / km
ahr:126 max:152 shoes: Asics trail (orange)

Down south for a site visit so squeezed a quick run in before heading off to the Harvester. Just cruising but the legs felt wonderfully light. Hope they feel like this at 2am tomorrow morning!

Friday Jun 22, 2018 #

7 AM

Bike - Road 30:36 13.0 km (2:21 / km) +49m 2:19 / km
ahr:127 max:149

IW. It was promised to be a bit nippy this morning, it was slightly but not enough to warrant the extra layer that I put on.

5 PM

Bike - Road 32:25 12.97 km (2:30 / km) +49m 2:27 / km
ahr:115 max:146

HFW. Lots of people out enjoying the sunshine. Think I saw a record number of cyclists for an evening commute, but an awful lot of them were sitting down.

7 PM

Climbing 40:00 [1]

About an hour at Spot with Mark. Much improved strength over last week and was able to try some harder routes, but ran out of energy quite quickly.

Thursday Jun 21, 2018 #

5 PM

Run - Trail 2:01:34 12.02 km (10:07 / km) +494m 8:23 / km
ahr:107 max:172 shoes: Salomon Fellraiser 2017 (blue)

Run with Nicky from Torpantau, around the plateau and over to Fan-y-Big. Lovely day, so clear and plenty warm (out of the wind at least). Very easy pace as I was wanting an easy day and it was Nicky's first proper trip after hurting her ankle (again).

8 PM

Walk 59:20 12.02 km (4:56 / km) +491m 4:06 / km
ahr:106 max:156 shoes: Salomon Fellraiser 2017 (blue)

Walk up Pen-y-Fan to watch the sun set, not as busy as I was expecting but still maybe a couple of hundred around and about. Lovely clear evening but the wind on the summit was cold. Nice clear sunset but not enough clouds to give good colour. Made it back down without needing a torch. Took two hours.

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