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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 10 days ending Jul 7, 2017:

activity # timemileskm+m
  Bike - Road13 11:46:52 226.16(3:08) 363.97(1:57) 3834
  Run - Orienteering5 3:57:09 16.32(14:32) 26.26(9:02) 359
  Walk4 3:55:00 18.16(12:56) 29.22(8:02) 1996
  Run - Trail 4 2:43:18 15.31(10:40) 24.64(6:38) 705
  Total26 22:22:19 275.94(4:52) 444.09(3:01) 6894

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Friday Jul 7, 2017 #

10 AM

Run - Orienteering 1:05:40 intensity: (30:00 @1) + (30:00 @2) + (5:40 @3) 5.2 km (12:37 / km) +54m 12:00 / km
shoes: VJ Supra 14

JWOC Training. Shadowed Conall around, explaining simplification and what features to pick out. Lovely bit of forest.
11 AM

Run - Orienteering 28:19 [3] 3.24 km (8:44 / km) +47m 8:08 / km
shoes: VJ Supra 14

JWOC Training. Loop on my own. Really enjoyed this, very tricky and some lovely features. One stupid mistake. Must use compass - ALWAYS!

Thursday Jul 6, 2017 #

1 PM

Run - Orienteering 1:04:11 intensity: (30:00 @2) + (34:11 @3) 7.21 km (8:54 / km) +138m 8:08 / km
shoes: VJ Supra 14

JWOC training. Not run in Finland since the WOC relay in 2001... Maps have changed since then,far too many contour features with the majority of hills and knolls being less than 1m high - no wonder so many form lines are used. Rough navigation was okay but only at a slow speed but took some time to adjust to getting the controls right on. Good and useful session.
3 PM

Run - Orienteering 46:04 intensity: (20:00 @2) + (26:04 @3) 4.66 km (9:54 / km) +96m 8:58 / km
shoes: VJ Supra 14

JWOC training with Paul P. Much more open and cleaner area than this morning and he was moving well, so my tired legs (presumably from last weekend still?) struggled to keep up at times, especially as he was moving very nicely trough the terrain.

Wednesday Jul 5, 2017 #

10 AM

Walk 15:00 [1] 0.8 km (18:45 / km)

Walk to the bus with my bag (not really training but all I can count today). But good to give the calf a rest as well.

Tuesday Jul 4, 2017 #

7 AM

Bike - Road 29:47 [3] 12.85 km (2:19 / km) +26m 2:18 / km

IW. Nice to be back on the SS. Made it to work just in time to miss a big shower.
4 PM

Bike - Road 29:28 [3] 12.64 km (2:20 / km) +46m 2:17 / km

HFW. Trying hard to made it back for MDC. Sub 30 twice in a day. Calf grand on the bike.
6 PM

Run - Trail 1:02:52 intensity: (20:00 @1) + (25:00 @2) + (15:00 @3) + (2:52 @4) 9.0 km (6:59 / km) +420m 5:40 / km
shoes: Salomon Fellraiser 2017 (blue)

Neuadd skyline with MDC, only I didn't make it as the calf was very unhappy. Okay going up hill but couldn't stride at all, so dropped back down as soon as we got to the top. Stent some time using stones as massage tools and it made a big difference, manged to get a bit of a run in after that.

Monday Jul 3, 2017 #

2 PM

Run - Trail 1:06:00 intensity: (6:00 @1) + (40:00 @2) + (15:00 @3) + (5:00 @4) 11.25 km (5:52 / km) +255m 5:16 / km
shoes: Salomon Fellraiser 2017 (blue)

Late lunch time run in the FoD after a site visit in Gloucester. Had no idea where I started and consequently got completely lost (there waerre two extra main roads that I didn't account for...). Started running the wrong way down one of these only to luckily recognise a sign that I'd seen earlier from the opposite side... Right calf started hurting after about 40 minutes (GPS died after 15 minutes).
7 PM

Bike - Road 36:28 [1] 8.51 km (4:17 / km) +71m 4:07 / km

Easy evening ride with Nicky out to Penarth for an ice-cream - she's a bit frustrated at not being able to run at the moment.
8 PM

Bike - Road 48:51 [1] 10.96 km (4:27 / km) +67m 4:19 / km

Back from Penarth. Lovely evening.

Sunday Jul 2, 2017 #

8 AM

Bike - Road 2:00:00 intensity: (30:00 @1) + (40:00 @2) + (35:00 @3) + (15:00 @4) 74.41 km (1:37 / km) +865m 1:31 / km

Peaks and Pain - Day 3 - Rhayader to Pen-y-Fan (Time: 3:25)
Think was quite fun. A nice section on the A470 in the morning (quite and wide) so great progress to Builth (drink stop) before heading down the side of the Wye to Boughrood (then a nasty bit on the A470 again - including a driver with road rage). Took this route as the gang couldn't face the climb over the hills past Upper Chapel).
Lunch stop in Brecon and then a long but steady climb up to the Storey Arms. Hot and sunny.
2 PM

Walk 50:00 [1] 6.76 km (7:23 / km) +463m 5:30 / km
shoes: Salomon Fellraiser 2017 (blue)

Peaks and Pain - Day 3 - Pen-y-Fan (Time: 1:50)
Easy but steady walk up the last hill. Busy, but most people coming down and we didn't even have to wait for the summit picture!
4 PM

Bike - Road 1:24:00 intensity: (9:00 @2) + (1:00:00 @3) + (15:00 @4) 44.89 km (1:52 / km) +148m 1:50 / km

Peaks and Pain - Day 3 - Pen-y-Fan - Taffs Well
Only three of us did this bit and we were the stronger cyclists, so we covered the ground much quicker than the rest of the weekend. A nice end to the trip.

Saturday Jul 1, 2017 #

7 AM

Bike - Road 30:28 [2] 6.47 km (4:42 / km) +188m 4:07 / km

Peaks and Pain - Day 2 - Dolgellau to Cadair Idris
Early enough start for the short (but steep) trek up to Cadair base. Delayed somewhat by a bent chain ring on one of the guys bikes (fixed with an iron rod and a rock) and then waiting for the support van to turn up (which had gone to the opposite side of the hill...)
9 AM

Walk 1:20:00 [2] 9.45 km (8:28 / km) +770m 6:01 / km
shoes: Salomon Fellraiser 2017 (blue)

Peaks and Pain - Day 2 - Cadair Idris (Time: 2:35)
Great walk this one and in sunshine as well. A really nice mountain with a proper rocky summit. An up and over walk (to save about 15km of cycling). The route down was gorgeous, especially in the sun. Long wait for the van to get back around (drive had climbed up with us).
Made to feel a bit pathetic by overlapping with the Dragon Duathlon - Swansea to Anglesey on a bike, including the three peaks (running), in 24 hours.
1 PM

Bike - Road 32:12 [2] 14.63 km (2:12 / km) +163m 2:05 / km

Peaks and Pain - Day 2 - Cadair Idris to Machynlleth
This was a fun quick blast and we kept the pace relatively high. Nasty wee climb at the start but then lots of down.
3 PM

Bike - Road 2:00:00 intensity: (30:00 @1) + (40:00 @2) + (30:00 @3) + (15:00 @4) + (5:00 @5) 62.0 km (1:56 / km) +1119m 1:47 / km

Peaks and Pain - Day 2 - Machynlleth to Rhayadr (Time: 3:30)
This was by far the toughest section. Big climb to start with, and the only time of the weekend that we all split up to do our own thing. Tough but enjoyed it, but pooped after.
After Staylittle it was a long and bumped cycle on narrow lanes with plenty of steep hills. Felt like we'd never get here. GPS died about an hours from the end (which included a trip in Rhayader to look for food). Long day.

Friday Jun 30, 2017 #

9 AM

Bike - Road 25:59 [2] 8.97 km (2:54 / km) +304m 2:29 / km

Peaks and Pain - Day 1 - Llanberis to Pen-y-pass
Not the easiest start to the trip, but also nowhere near as steep as I was expecting. However, also pretty wet so not the most enjoyable.
10 AM

Walk 1:30:00 [1] 12.21 km (7:22 / km) +763m 5:37 / km
shoes: Salomon Fellraiser 2017 (blue)

Peaks and Pain - Day 1 - Snowdon (time: 3:05)
Twice up in a month (after a 30 years gap...) but wet for the third time. Easy walk up the Miners track, tea stop on top and back down the Pyg track. Rain, to some degree, all the way.
2 PM

Bike - Road 1:30:00 intensity: (45:00 @1) + (30:00 @2) + (15:00 @3) 77.41 km (1:10 / km) +584m 1:07 / km

Peaks and Pain - Day 1 - Pen-y-pass to Dolgellau (Time: 3:05)
Lovely descent off Pen-y-pass and out of the. Lunch stop in Porthmadog and then an easy afternoon of mostly flat roads (and a drinks stop in Barmouth).

Thursday Jun 29, 2017 #

7 AM

Bike - Road 29:39 [2] 12.99 km (2:17 / km) +27m 2:16 / km

IW. On the road bike, quite a bit more speedy (once warmed up).
10 PM

Bike - Road 30:00 [1] 17.22 km (1:45 / km) +226m 1:38 / km

Peaks and Pain - Day 0.5 - Bangor to Llanberis (Time: 55 mins)
A bonus bit as it would have been silly not to. Easy cycle (one we got out of Bangor) but lacking in lights in the group. Trip up on the train my first first class experience - three course meal included.

Wednesday Jun 28, 2017 #

6 PM

Run - Trail warm up/down 4:30 [2] 0.49 km (9:14 / km) +3m 8:58 / km
shoes: Jalas 2010

Straight to the start as we got there pretty late.
7 PM

Run - Orienteering race 32:55 intensity: (5:00 @2) + (20:00 @3) + (7:55 @4) 5.95 km (5:32 / km) +24m 5:25 / km
shoes: Jalas 2010

SBOC evening evening on Kenfig. Nice evening and the ground just about grassy enough so it wasn't all about flat out running. Nice course and enjoyed the leg stretch.
8 PM

Run - Trail warm up/down 29:56 [2] 3.9 km (7:41 / km) +27m 7:25 / km
shoes: Jalas 2010

Collecting controls with Ben as a warm down. Some big cows around.

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