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Training Log: Magic

In the last 7 days:

activity # timemileskm+m
  Trail run2 3:58:19 22.86(10:25) 36.79(6:29) 749
  Road bike4 2:04:35 31.61(3:56) 50.87(2:27) 156
  Orienteering2 1:32:02 5.28(17:25) 8.5(10:49) 204
  Climbing1 40:00
  Total9 8:14:56 59.76 96.17 1109
  [1-5]9 8:04:42
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Tuesday Dec 11 #

7 AM

Road bike 31:28 intensity: (13 @0) + (9:45 @1) + (15:10 @2) + (6:20 @3) 12.92 km (2:26 / km) +17m 2:25 / km
ahr:125 max:149

IW. Not as cold as I was expecting. I'm liking this dry weather.
5 PM

Road bike 33:23 intensity: (51 @0) + (5:23 @1) + (23:08 @2) + (4:01 @3) 12.5 km (2:40 / km) +54m 2:37 / km
ahr:125 max:142

HFW. Dry again, though it appeared to have rained during the day at some point. Not in a rush and slow through the traffic bit, but okay otherwise.
6 PM

Trail run 1:29:12 intensity: (51 @0) + (29:25 @1) + (44:10 @2) + (11:16 @3) + (3:27 @4) + (3 @5) 13.48 km (6:37 / km) +288m 5:59 / km
ahr:125 max:165 shoes: Salomon Fellraiser 2017 (blue)

MDC run from Thornhill. Big group and a nice and surprisingly mild evening. Energy levels still ever so flat and wasn't comfortable even with the slow pace. Right knee (ITB) also getting quite sore towards the end - it didn't like the down or the road. Otherwise, an enjoyable outing and got to use some paths that I don't have much experience of.

Monday Dec 10 #

7 AM

Road bike 30:43 intensity: (17 @0) + (8:41 @1) + (11:07 @2) + (10:38 @3) 12.95 km (2:22 / km) +30m 2:21 / km
ahr:126 max:142

IW. Most notable for actually being a very nice morning and that the traffic lights were on my side.
5 PM

Road bike 29:01 intensity: (1 @0) + (1:45 @1) + (4:22 @2) + (16:52 @3) + (6:01 @4) 12.5 km (2:19 / km) +55m 2:16 / km
ahr:140 max:157

HFW. Followed a guy most of the way home who was moving ever so slightly faster, he probably made 100m on me in 10km.

Sunday Dec 9 #

10 AM

Trail run 2:29:07 intensity: (30:24 @1) + (1:47:32 @2) + (10:24 @3) + (47 @4) 23.31 km (6:24 / km) +461m 5:49 / km
ahr:124 max:159 shoes: Salomon Fellraiser 2017 (blue)

Long run in the FoD with Mark, Alice, Ben, Megan, and Richard (with mark P joining but doing his own thing on a bike). Went exploring a bit around the south-west of the forest and found some nice holes, some of which had been filled in, which was slightly confusing when trying to work out where we were...

Right knee started hurting about half way, went though a very painful bit after stopping and then eased out a bit until near the end. Think it may be my ITB, so will give it a bit of attention over the next few days.

Saturday Dec 8 #

Event: Tyn y Coed
 
10 AM

Orienteering 52:04 intensity: (7:38 @0) + (31:32 @1) + (12:01 @2) + (53 @3) 3.19 km (16:19 / km) +58m 14:57 / km
ahr:107 max:148 shoes: VJ Falcons 2017

Shadowing a SBOC junior around a contour orientated course. He was pretty good. Weather not so much, lots of drizzle with some wetter bits thrown in for fun.
11 AM

Orienteering race 39:58 intensity: (23 @0) + (3:28 @1) + (28:38 @2) + (2:31 @3) + (4:39 @4) + (19 @5) 5.31 km (7:32 / km) +146m 6:37 / km
ahr:130 max:169 shoes: VJ Falcons 2017

SWOC Local, Ty'n-y-Coed, Blue.
First time map was used, though I have run around here enough to know that it's a nice wee area. Rain meant that all the slopes were super slippery, but the only time I hit the ground was thanks to a tree root. Steady but not speedy, but nowhere near Ben's time (though my aim these days to to beat Meg, not Ben!). No mistakes as such, just not fast (but was fast enough to get Meg - this time). Looking forward to running here again.

Friday Dec 7 #

7 PM

Climbing 40:00 [1]

At Spot with Mark. Started a bit slow but actually achieved more than i was expecting.

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