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Training Log Archive: Magic

In the 7 days ending Dec 18, 2016:

activity # timemileskm+m
  Road bike9 4:34:40 65.71(4:11) 105.74(2:36) 416
  Trail run5 3:31:35 19.62(10:47) 31.58(6:42) 1094
  Intervals1 1:18:44 5.18(15:11) 8.34(9:26) 441
  Climbing1 45:00
  Fell race1 31:31 3.46(9:06) 5.57(5:40) 359
  Total17 10:41:30 93.97 151.23 2310

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Sunday Dec 18, 2016 #

3 PM

Trail run 55:20 [2] 7.46 km (7:25 / km) +310m 6:08 / km
shoes: La Sportiva Crosslite (5)

Easy run with MarkP out to Pentyrch and the Garth. Legs are very tired and pretty tender, Mark on the other hand obviously didn't try very hard yesterday! Cam straight down off the Garth, not a great idea as missed the footpath, thankfully someone had made the same mistake recently and had done the bramble bashing for us. Great to get out and give the legs a bit of a stretch.

Saturday Dec 17, 2016 #

1 PM

Trail run warm up/down 18:58 [3] 3.45 km (5:29 / km) +134m 4:36 / km
shoes: VJ Falcons 11

Didn't have enough time to do as much as I would have liked (changing bike tyres took longer than expected). Still just manged about enough to get warmed up.
2 PM

Fell race race 31:31 [5] 5.57 km (5:40 / km) +359m 4:17 / km
shoes: VJ Falcons 11

Skirrid fell race. This went okay, didn't feel as good as I was hoping but I was 2:30 faster than my previous attempt two years ago and 30 seconds off the course record. Only today I was 7th and BenM took 3 minutes off of that record... Conditions weren't that great either, ground was wet although not muddy, but enough to mean that you had to be careful not to slip on the steep bits.

Couldn't keep up at the start but gt to a position that meant that I didn't get stuck on the styles. Pretty much held that (passing one and getting passed by one) up through the fields. Then passed two on the recovery 'technical' bit around the back before swapping with a guy on the steep climb and then getting him again on the steep down.

That's the way it stayed. Legs couldn't move any quicker down the fields but there was 10-20 seconds both in front and behind me. Very impressive running both both Ben and Meg to smash the course records. MDC team prize as well - second counter behind Matt (who was second). Guest appearance by Ben in 11th I think.
3 PM

Trail run warm up/down 17:07 [1] 2.1 km (8:09 / km) +43m 7:24 / km
shoes: VJ Falcons 11

Very slow shuffle around the fields with Ben, Matt and Mark and then back to the car. Quite tired.

Friday Dec 16, 2016 #

2 PM

Trail run 50:05 [2] 7.87 km (6:22 / km) +281m 5:24 / km
shoes: La Sportiva Crosslite (5)

Up Craig yr Allt from the back. Forgot how early it got dark and ate lunch, then ended running on a full belly. Legs also tired from last night, arms sore from climbing and throat gone to being a bit fuzzy again... Lovely afternoon though.

Thursday Dec 15, 2016 #

7 AM

Road bike 34:51 [2] 12.87 km (2:43 / km) +28m 2:41 / km

IW. Bike starting to make lots of strange noises, will need to have an investigation over the weekend.
5 PM

Road bike 31:25 [2] 12.58 km (2:30 / km) +58m 2:26 / km

HFW. Battery dies in Tong, so only back-up from there, not sure why as it was fully charged yesterday evening.
6 PM

Intervals 1:18:44 intensity: (20:00 @1) + (20:00 @2) + (10:00 @3) + (10:00 @4) + (18:44 @5) 8.34 km (9:26 / km) +441m 7:28 / km
shoes: Salomon Fellraiser 2016

Hills on the nose of the Garth with rcro and Will, 5 x 90m with 35m climb, a few minutes rest and then again. Throat still not completely right and aching a little after last night, but got into the session after the firs few. Very slow warm down as Will died a bit and then my battery died (the second one today).
0.50, 0.45, 0.44, 0.42, 0.41
0.42, 0.42, 0.42, 0.40, 0.40

Wednesday Dec 14, 2016 #

7 AM

Road bike 33:33 [2] 12.96 km (2:35 / km) +33m 2:33 / km

IW. Lovely morning and a lovely sunrise, was even a it of sun about for a few minutes.
6 PM

Road bike 6:47 [2] 2.31 km (2:56 / km) +3m 2:55 / km

Over to Boulders to meet Oli for a spot of bouldering.
7 PM

Climbing 45:00 [3]

A bit of bouldering with Oi. Only at this for a little over an hour this evening but strength in my hands is destroyed. Didn't feel like I'd made any progress but did enjoy it. Was thinking about some top rope stuff but didn't get around to it.
8 PM

Road bike 33:00 intensity: (19:00 @2) + (14:00 @3) 13.6 km (2:26 / km) +121m 2:19 / km

Home from bouldering. More tie on the road than usual, made me work a bit harder but by god were the surfaces rough, much worse than the Taff Trail - maybe I should grumble about that less in the future. Fecking watch failed to start - such a frustrating feature, I mean why beep when it doesn't actually start????

Tuesday Dec 13, 2016 #

7 AM

Road bike 33:20 [2] 12.99 km (2:34 / km) +28m 2:32 / km

IW. Wet and yukky in the 'Well, but grand once across the M4.
5 PM

Road bike 31:30 intensity: (16:30 @2) + (15:00 @3) 12.75 km (2:28 / km) +60m 2:25 / km

HFW. Almost cycled into the side of a car which cut across me as I pulled out from a T junction, didn't notice if they indicated or not - they certainly weren't when I checked and had assumed that they were going straight on.
6 PM

Trail run 1:10:05 intensity: (25:00 @2) + (30:00 @3) + (11:00 @4) + (4:05 @5) 10.7 km (6:33 / km) +326m 5:41 / km
shoes: Salomon Fellraiser 2016

MDC run from Cefn Onn, large group out tonight and we pretty much stayed as one group, so quite a bit of stopping to regroup. Also lots of mud and slippery bits, mad mild though. Woke up with a slightly sore throat so although it's not got worse I didn't want to do too much either. Great feed at Haydn's after.

Monday Dec 12, 2016 #

7 AM

Road bike 38:00 [2] 13.04 km (2:55 / km) +28m 2:53 / km

IW. Fail. Started by forgetting to put salt in my porridge and then things got worse when I got stuck for ages at all three sets of lights and 2 out of 3 junctions. One of my slowest ever rides in. Damp as well.
6 PM

Road bike 32:14 [2] 12.64 km (2:33 / km) +57m 2:30 / km

HFW. Much improved this evening: rain gone, stopped at one light and remembered to put salt in my potatoes.

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