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Training Log: Magic

In the last 7 days:

activity # timemileskm+m
  Road bike9 6:29:40 97.18(4:01) 156.4(2:29) 796
  Trail run3 3:43:58 17.55(12:46) 28.24(7:56) 875
  walk1 59:20 7.47(7:57) 12.02(4:56) 491
  Climbing1 40:00
  Orienteering1 31:27 4.58(6:52) 7.37(4:16) 3
  Total14 12:24:25 126.78 204.03 2165
  [1-5]14 11:48:11
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MoTuWeThFrSaSu

Friday Jun 22 #

7 AM

Road bike 30:36 intensity: (8:32 @1) + (13:34 @2) + (8:30 @3) 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

Road bike 32:25 intensity: (28 @0) + (23:44 @1) + (8:07 @2) + (6 @3) 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 #

5 PM

Trail run 2:01:34 intensity: (24:48 @0) + (1:06:15 @1) + (21:11 @2) + (5:20 @3) + (3:46 @4) + (14 @5) 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 intensity: (10:23 @1) + (43:04 @2) + (5:33 @3) + (20 @4) 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.

Wednesday Jun 20 #

7 AM

Road bike 30:37 intensity: (17 @0) + (9:40 @1) + (18:31 @2) + (2:09 @3) 13.0 km (2:21 / km) +33m 2:20 / km
ahr:123 max:140

IW. Must have had a bit of a tail wind as moving faster than my body felt like it should be able to this morning.
5 PM

Road bike 7:14 intensity: (29 @0) + (3:17 @1) + (3:28 @2) 2.55 km (2:50 / km) +3m 2:49 / km
ahr:116 max:127

Work to O.
6 PM

Trail run 15:27 intensity: (19 @0) + (10 @1) + (1:42 @2) + (11:59 @3) + (1:17 @4) 3.32 km (4:39 / km) +5m 4:37 / km
ahr:137 max:153 shoes: Asics trail (orange)

Warm up along the river, nice to run parts of my old commuting route.

Orienteering 31:27 intensity: (6 @0) + (21 @1) + (10 @2) + (1:57 @3) + (27:09 @4) + (1:44 @5) 7.37 km (4:16 / km) +3m 4:15 / km
ahr:157 max:174 shoes: Asics trail (orange)

SWOC Park Series, Bute Park, 6.0km.
Course was as interesting as the area allowed, but still lots of running across big fast grassy areas. Didn't have the endurance to keep a respectable pace through all the course, but it was a good work out and I enjoyed it.
7 PM

Road bike 29:05 intensity: (8:09 @1) + (20:28 @2) + (28 @3) 11.33 km (2:34 / km) +49m 2:31 / km
ahr:122 max:137

HFO. Legs pretty tired but amazing how much easier it is to cycle when properly warmed up.

Tuesday Jun 19 #

7 AM

Road bike 34:19 intensity: (2:21 @0) + (26:52 @1) + (5:06 @2) 12.57 km (2:44 / km) +22m 2:42 / km
ahr:111 max:130

IW. Didn't time the hop right to mount the kerb where the bridge is shut. Didn't hit it very hard but it went straight down. 10 minutes late into work.
4 PM

Road bike 34:06 intensity: (56 @0) + (19:47 @1) + (13:23 @2) 12.62 km (2:42 / km) +50m 2:39 / km
ahr:117 max:131

HFW. Think the students must be finished as oddly quite cycling across town. From then on it was just a really annoying headwind.
6 PM

Trail run 1:26:57 intensity: (5:32 @0) + (15:46 @1) + (25:38 @2) + (29:57 @3) + (9:13 @4) + (51 @5) 12.9 km (6:44 / km) +376m 5:53 / km
ahr:129 max:177 shoes: Salomon Fellraiser 2018 (blk)

MDC run arounf the pontneddfechan waterfalls. Misty, dull and damp made for not as an enjoyable run as last years sunshine, but always enjoy the trails here. Surprised at how (relatively) good my legs were feeling, though energy levels were low (need to eat more in the afternoon on Tuesdays I think!). Big crowd out and we got well split up (including loosing Penny almost straight away - oops!). Quick jump in the river at the end to wash off - actually much warmer than i was expecting.

Monday Jun 18 #

7 AM

Road bike 30:00 intensity: (1:37 @1) + (23:05 @2) + (5:18 @3) 13.12 km (2:17 / km) +55m 2:14 / km
ahr:128 max:142

IW. On the road bike to allow for a longer ride home. Slow to get moving but so much smoother than the SS once up to speed.
6 PM

Road bike 2:41:18 intensity: (58 @0) + (59:05 @1) + (1:25:52 @2) + (15:09 @3) + (14 @4) 65.25 km (2:28 / km) +486m 2:23 / km
ahr:122 max:154

HFW via Newport, Crosskeys and Nelson. Following wind on the levels made it an easy start, (despite this I was still nearly 11 minutes down on the fastest Strava split for the 1km there!). Some numpty engineer had made a mess of the round-about in Newport and there was a 'no bikes' sign on it, so had to take the very inconvenient pedestrian route all the way around the outside. Then I think I fond the steepest hill in Newport!

The section up to Crosskeys really dragged and I was starting to think that I was being a bit overambitious (and getting hungry). However, once on the railway line cycle path the wind died down and I was able to trundle along. Nice to have such a long stretch without cars. Getting tired (and even more hungry) by the time I got home.

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