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Training Log: Magic

In the last 7 days:

activity # timemileskm+m
  Road bike8 6:57:23 97.5(4:17) 156.92(2:40) 1080
  Fell race1 2:22:24 15.38(9:15) 24.75(5:45) 1365
  Terrain run1 1:11:25 4.94(14:28) 7.95(8:59) 366
  Trail run1 1:00:39 5.06(12:00) 8.14(7:27) 376
  Road run2 49:57 5.83(8:34) 9.38(5:20) 22
  Climbing1 45:00
  Total14 13:06:48 128.71 207.14 3209
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Tuesday Mar 28 #

7 AM

Road bike 32:52 [2] 13.02 km (2:31 / km) +29m 2:30 / km

IW. Body knackered after a poor night's sleep (sore wisdom tooth). Otherwise still knackered from Saturday. Nice morning though.
4 PM

Road bike 31:37 intensity: (20:00 @2) + (11:37 @3) 12.62 km (2:30 / km) +56m 2:27 / km

HFW. A wee bit early to get to the MDC run in time, only others were late so that didn't work! Legs still really feeling L2B.
6 PM

Trail run 1:00:39 intensity: (4:00 @1) + (25:00 @2) + (25:00 @3) + (6:39 @4) 8.14 km (7:27 / km) +376m 6:03 / km
shoes: Salomon Fellraiser 2016

MDC run up Sugar Loaf from the south. Quite a nice and easy route up for the most part, steep at the end though. Calfs tight and quads tired, but nothing hurting. The ridge run on the way down was hard work and it was an effort to keep up with everyone. Very nice evening and great to see some new people out (also got back before the rain).

Monday Mar 27 #

7 AM

Road bike 33:54 intensity: (13:54 @1) + (20:00 @2) 13.0 km (2:36 / km) +29m 2:35 / km

IW. Darker morning and more nippy as well, but another nice one. Council have also brushed most of the TT so nice clean cycling this morning.
8 PM

Road bike 32:00 intensity: (5:00 @1) + (25:00 @2) + (2:00 @3) 12.9 km (2:29 / km) +45m 2:26 / km

HFW. The clocks change by one hour but loads of cyclist seem to think that they can cycle two hours later without any lights... Numpties. Lovely still evening but had to keep the head down along the river to avoid the bats. Forgot to start the watch so time a guess.

Sunday Mar 26 #

9 AM

Road bike 1:30:31 intensity: (1:00:00 @1) + (30:31 @2) 30.59 km (2:58 / km) +300m 2:49 / km

Very easy cycle out to Cafe Velo in Llantwit Major with MarkP, his friend and his friends dad. Nice and easy pace, which got even easier when the friend's dad's drive lost drive, free-wheeling from there to the cafe. Lovely day, just quite a nip to the wind.
12 PM

Road bike 2:09:54 intensity: (20:00 @1) + (1:30:00 @2) + (19:54 @3) 48.89 km (2:39 / km) +544m 2:31 / km

Home from Llantwit major sans friend's dad (had to be rescued with his broken bike). Went exploring some lanes, very enjoyable but found the hills rather tiring. Tired by the end. Perfect exercise for my legs after yesterday - which are tired but not hurting.

Saturday Mar 25 #

12 PM

Fell race 2:22:24 intensity: (10:00 @2) + (1:00:00 @3) + (1:00:00 @4) + (12:24 @5) 24.75 km (5:45 / km) +1365m 4:31 / km
shoes: La Sportiva Crosslite (5)

L2B fell race. Wasn't sure whether to do this as legs have been off all week, but with so many MDC going and a glorious forecast it sort of had to be done. Was regretting my decision on the first climb where I really suffered, losing lots of places after getting myself a good starting position. More than a minute slower to the top of Cruig Mawr (but there was a head wind) than last year.

Descent went well, picked a good straight line and passed a bunch of people (most of whom had passed me earlier). The runaway leader was at the bottom of the hill with a sore hamstring so gained another position there. Found myself with three other guys but they slowed as soon as the Sugar Loaf climb started. About 90 seconds down on last year here I think.

Climbed well (but not as well as last year) and hoped I had enough on the boys (who were moving faster when it wasn't steep). The long run down into Abergavenny went much better than last year and got to the feed station at the bottom of the Blorenge before getting caught.

Blorenge climb was as steep and tough as expected, but went straight passed the guy who just caught me and then caught and passed the runner ahead (who had a major bonk). No one else in sight until the open, but they were well up the hill. As usual the shortening effect of the hill made it look like the whole field was catching. 2 minutes quicker than last year up this climb.

Reckoned I had about 90 seconds on the guy behind on the top and hoped that would be enough across the flat to the finish. Thankfully never saw him and finished with the gap about the same. Second and another bottle of wine! Much more appreciative of all the beige food and showers.

Friday Mar 24 #

6 PM

Road run 26:01 [2] 4.98 km (5:14 / km) +7m 5:11 / km
shoes: Asics GT 2000

Run to Spot, thought that I'd found a nice grassy path along the river to run on but ended up on the wrong side of a locked gate. Actually a reasonable amount of grass verges to run on but it still felt like 10k away.
7 PM

Climbing 45:00 [1]

Not doing so well this week, did tick off one that I failed on last week but in general was just being a bit useless.
8 PM

Road run 23:56 [2] 4.4 km (5:26 / km) +15m 5:21 / km
shoes: Asics GT 2000

Home from climbing. Was so slow that AP automatically labeled this as a 'walk'....
Note: The GPS track from this is miles away from where I actually was!

Thursday Mar 23 #

7 AM

Road bike 33:12 intensity: (5:00 @1) + (25:00 @2) + (3:12 @3) 12.99 km (2:33 / km) +28m 2:32 / km

IW. Lovely tail wind to start with, then it was all over the place. Not much energy in my legs this morning.
5 PM

Road bike 33:23 intensity: (20:00 @2) + (13:23 @3) 12.91 km (2:35 / km) +49m 2:32 / km

HFW. Lovely sunny evening and saw a record 72 cyclists. Also still quite windy and rarely of much help.
6 PM

Terrain run 1:11:25 intensity: (20:00 @2) + (45:00 @3) + (6:25 @4) 7.95 km (8:59 / km) +366m 7:18 / km
shoes: Salomon Fellraiser 2016

Playing in Gwaelod woods with rcro, MarkP, Ben and Will. Just sort of randomly ran about in the woods taking it in turns to lead. Some faster bits (mostly when Richard was leading and going up hills) and lots of lovely twisty bits through the woods. Legs really feeling the road from last night.

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