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Training Log: Magic

In the last 7 days:

activity # timemileskm+m
  Road bike7 5:29:47 67.04(4:55) 107.89(3:03) 395
  Trail run2 2:44:37 18.02(9:08) 29.0(5:41) 216
  Climbing1 45:00
  Strength exercises1 14:35 0.12(2:02:53) 0.19(1:16:21)
  Total11 9:13:59 85.18 137.08 611
  [1-5]11 9:09:51
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Tuesday Feb 18 #

7 AM

Road bike 34:56 intensity: (10:21 @1) + (22:55 @2) + (1:40 @3) 12.98 km (2:42 / km) +17m 2:40 / km
ahr:123 max:141

IW. Still muddy and sticky but a lot less surface water this morning. Not sure if it was quite due to the conditions or due to half term.
5 PM

Road bike 35:34 intensity: (6 @0) + (5:42 @1) + (19:19 @2) + (10:19 @3) + (8 @4) 12.97 km (2:45 / km) +54m 2:41 / km
ahr:129 max:161

6 PM

Trail run 1:02:08 intensity: (11 @1) + (6:10 @2) + (34:33 @3) + (19:58 @4) + (1:16 @5) 10.73 km (5:47 / km) +50m 5:39 / km
ahr:145 max:169 shoes: La Sportiva Crosslite (4)

Monday Feb 17 #

7 AM

Road bike 36:40 intensity: (8 @0) + (25:24 @1) + (10:23 @2) + (37 @3) + (8 @4) 12.86 km (2:51 / km) +18m 2:50 / km
ahr:116 max:155

IW. This was quite a bit more interesting than usual. About two-thirds of the trail between the M4 and Bute Park had been covered in the floods, most of it by 1m or more (never seen any of it covered before). Surprised at how little damage was done to the surface, but sand, mud, gravel and silt galore, making it more like a cycle-cross route. Also a few trees downs and many large logs along the river bank. Bute Park still shut.
5 PM

Road bike 37:26 intensity: (9 @0) + (16:54 @1) + (19:46 @2) + (37 @3) 12.88 km (2:54 / km) +42m 2:52 / km
ahr:119 max:147

HFW. Overhanging branches had been cut back but all the mud was still there, making for another very sticky and messy cycle. Also quite hard to see the deep bits in the dark.
6 PM

Strength exercises 14:35 intensity: (3:14 @0) + (10:05 @1) + (1:00 @2) + (16 @3) 0.19 km (1:16:21 / km)
ahr:101 max:137

Yes.

Sunday Feb 16 #

12 PM

Road bike 1:53:54 intensity: (1:36:17 @1) + (16:35 @2) + (1:02 @3) 30.34 km (3:45 / km) +202m 3:38 / km
ahr:109 max:140

With Mark up to Pony inspecting what Brendan had done to the Taff. Lots and lots of stopping, some to check out the damage, others to wade through water. River level had dropped massively (was nearly a metre lower than it was 2 hours ago and about 4m below its peak). Obviously lots of mud, logs and flooded buildings along the river banks - very bizarre going through Treforest with no traffic on the roads and all the car alarms in the car dealerships going off (cars had all been flooded and washed into corners). Detour up the A470 embankment north of Ponty (which was already in full clean-up mode) to avoid a flooded and tree covered section of path, followed by 300m of cycling through water nearly up to the knees - not good for the bike (and it smelled awful), but certainly memory building! Got pretty cold as was very wet and it was still raining, so both of us happy to take the (dry) Taff trail back from Ponty.

Saturday Feb 15 #

10 AM

Trail run 1:42:29 intensity: (11 @0) + (2:12 @1) + (32:56 @2) + (53:24 @3) + (13:45 @4) + (1 @5) 18.28 km (5:36 / km) +166m 5:22 / km
ahr:138 max:165 shoes: Salomon Fellraiser 2019 (aqua)

With Rcro from Roiget to Chepstow, him to close an area off on his heat map and me to tick off a bit more of the coast path. Opted to run west to east to make the most of Brendan's winds - although it wasn't actually that windy or wet (that came later). Nice steady pace, and as expected very flat (apart from one rather rude hill on the edge of Chepstow. Pretty cool running under the bridges, though need to come back and do the Seven Bridge proper some day. Good morning out and good chat.

Friday Feb 14 #

6 PM

Climbing 45:00 [1]

Really good session at Spot with Mark, Ake, Matt W and Rcro. Surprised myself on quite a few routes, including flashing 3 that I struggled to do last week. Good evening.

Thursday Feb 13 #

7 AM

Road bike 33:40 intensity: (10:09 @1) + (17:51 @2) + (5:27 @3) + (13 @4) 12.95 km (2:36 / km) +19m 2:35 / km
ahr:126 max:154

IW. Great run through town, but as per the last few weeks, just not moving very quickly elsewhere. Another clear morning and sun visible above the houses from Haley Park on wards.
7 PM

Road bike 37:37 intensity: (20 @0) + (2:25 @1) + (31:03 @2) + (3:44 @3) + (5 @4) 12.91 km (2:55 / km) +44m 2:52 / km
ahr:127 max:150

HFW. Late, as work to finish. Second half very quiet.

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