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Training Log: Magic

In the last 7 days:

activity # timemileskm+m
  Road bike8 4:11:34 64.1(3:55) 103.16(2:26) 384
  Trail run4 3:16:49 17.75(11:05) 28.56(6:53) 902
  Climbing1 45:00
  Road run1 33:23 3.95(8:27) 6.36(5:15) 204
  Intervals1 25:38 2.87(8:56) 4.62(5:33) 331
  Total14 9:12:24 88.67 142.7 1821
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Friday Nov 24 #

6 PM

Road run 33:23 [3] 6.36 km (5:15 / km) +204m 4:31 / km
shoes: Asics trail (orange)

Out to climbing via the lanes around the back of the Garth. Surprisingly cool evening and also a surprisingly nice route, much better than the cycle way and the industrial estate, decent hill as well.
7 PM

Climbing 45:00 [1]

At Spot, with Mark and his friend Matt. On my own for the first bit and made some good progress, feeling much better and stronger than last week.

Thursday Nov 23 #

7 AM

Road bike 32:19 [2] 12.78 km (2:32 / km) +34m 2:30 / km

IW. Much more welcoming morning, even saw the sun rise. Still mucky and slippery as anything though, made all the more difficult by being on the road bike (which isn't liking the muck).
5 PM

Road bike 32:35 [2] 12.93 km (2:31 / km) +64m 2:28 / km

HFW. Dry again! But still mucky after rain during the day. Nearly come off on a slippery chicane.
6 PM

Trail run warm up/down 25:44 intensity: (10:00 @2) + (10:00 @3) + (5:44 @4) 2.77 km (9:17 / km) +225m 6:36 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC hills with rcro, Ollie, Mesh, Cara and Beccy. First of the season. Trot up to the Garth to start with a few half efforts on the steeper bits to warm up. In sorts and T-shirt.
7 PM

Intervals intervals 25:38 intensity: (13:00 @3) + (7:00 @4) + (5:38 @5) 4.62 km (5:33 / km) +331m 4:05 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC hills on the SW side of the Garth. 6 hills with no break, so running through the top and straight back down to start the next, running at our own pace. Started a bit too quick but then settled into a good rhythm (was only planning on 5 but had to get to the top to meet the others). Nice session to get back into the hills, but was harder on the legs than the lungs. About 400m with 50m climb.

2:16 (2:00)
2:24 (1:55)
2:20 (1:53)
2:25 (1:55)
2:24 (1:59)
2:24

Trail run warm up/down 20:49 [1] 2.75 km (7:34 / km) +13m 7:24 / km
shoes: Salomon Fellraiser 2017 (blue)

Slow jog back down the hill. Quite tired.

Wednesday Nov 22 #

7 AM

Road bike 32:02 [2] 12.92 km (2:29 / km) +31m 2:27 / km

IW. Strangely free of cyclists all the way in to Western Avenue, maybe everyone is avoiding the deluge forecast for this evening.
5 PM

Road bike 30:44 [2] 13.0 km (2:22 / km) +60m 2:19 / km

HFW. Bonus, forecast was predicting a 90% chance of heavy rain, but somehow avoid it.

Tuesday Nov 21 #

7 AM

Road bike 31:12 [2] 12.95 km (2:25 / km) +33m 2:23 / km

IW. Another mild morning, much brighter than yesterday but just as wet.
5 PM

Road bike 30:17 [2] 13.01 km (2:20 / km) +59m 2:17 / km

HFW. Surprising break in the rain. Still got mucky though.
6 PM

Trail run 1:01:47 intensity: (15:00 @1) + (20:00 @2) + (18:00 @3) + (7:00 @4) + (1:47 @5) 8.86 km (6:59 / km) +263m 6:04 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run from Penderyn. Late getting there so playing catch up. Fortunately the group ahead both went the same direction and detoured to the hill top, allowing us to catch them. Fun though the mines (which were very cold, amazingly wet and muddy on the trail along the river and the waterfall was in great form. Despite being wet, it wasn't cold and I really enjoyed this.

Monday Nov 20 #

7 AM

Road bike 29:33 [2] 12.86 km (2:18 / km) +37m 2:16 / km

IW. Properly wet and all the darker for it as well. Mild though.
5 PM

Road bike 32:52 [2] 12.72 km (2:35 / km) +66m 2:31 / km

HFW. Mushy and slippery and the rain wasn't holding up. Battery for main light died as I got home - must be a charging issue as should last much longer.

Sunday Nov 19 #

2 PM

Trail run 1:28:29 [3] 14.18 km (6:14 / km) +401m 5:28 / km
shoes: Salomon Fellraiser 2017 (blue)

Waited all all morning when the skies were blue for Will to join me for a run, then he cancelled. Was planning on a bit more of an adventure but giving the time I kept it local. Proper muddy, but still a nice afternoon and enjoyed it.

A young farmer shouted "run forest, run" at me. Haven't heard that in a few years. Come to think of it, he (nor I) were that young... However, interesting to note that the gene pool that farmers come from obviously isn't expanding...

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