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Training Log Archive: Magic

In the 7 days ending Jan 8:

activity # timemileskm+m
  Trail run6 8:31:28 45.6(11:13) 73.39(6:58) 2932
  Road bike8 4:26:38 69.82(3:49) 112.37(2:22) 376
  Climbing1 45:00
  Intervals1 23:10 1.14(20:19) 1.84(12:37) 250
  Total15 14:06:16 116.56 187.59 3558

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Sunday Jan 8 #

10 AM

Trail run 1:51:58 intensity: (11:00 @1) + (55:00 @2) + (42:00 @3) + (3:58 @4) 18.32 km (6:07 / km) +483m 5:24 / km
shoes: Salomon Fellraiser 2016

Lovely social run around the far end of the Gower with Marktwo, Alice, BenM and SamM. Looked a bit gloomy heading down but it stayed clear and even brightened up a bit. Out over the hills and back along the beach, all at a nice steady pace (which I appreciated).

Saturday Jan 7 #

9 AM

Trail run 2:40:50 intensity: (38:00 @1) + (1:35:00 @2) + (25:00 @3) + (2:50 @4) 22.19 km (7:15 / km) +1166m 5:44 / km
shoes: Salomon Fellraiser 2016

Run around the Raven Walk route with Oli from Cwmcarn. Actually a nice path with very little on tarmac, plenty of climb on very tired legs though. Feeling pretty finished by the end despite the very easy pace.

Friday Jan 6 #

7 AM

Road bike 33:02 [2] 12.91 km (2:34 / km) +32m 2:32 / km

IW. Bit warmer today and dead still.
5 PM

Road bike 34:29 [2] 12.9 km (2:40 / km) +56m 2:37 / km

HFW. Dirty drizzle all the way home, not nice with fat tyres and no mudguards. Still, the replacement wheel that I ordered on Wednesday night arrived!
7 PM

Climbing 45:00 [1]

At Spot with rcro and MarkP, disappointing session, the others seem to have made progress but I felt like it was my first time.

Thursday Jan 5 #

7 AM

Road bike 33:13 [2] 12.94 km (2:34 / km) +34m 2:32 / km

IW. Proper cold again, plenty of frost but dry enough for no ice.
5 PM

Road bike 32:45 [2] 12.78 km (2:34 / km) +52m 2:31 / km

HFW. Probably the coldest evening that I've cycled home in, cold hands but legs grand in shorts.
6 PM

Trail run warm up/down 24:46 [2] 2.94 km (8:26 / km) +224m 6:06 / km
shoes: Salomon Fellraiser 2016

Up the Garth as a warm up for hill intervals. 6 of us out on a lovely clear but very cold evening.
7 PM

Intervals intervals 23:10 intensity: (10:00 @3) + (5:00 @4) + (8:10 @5) 1.84 km (12:37 / km) +250m 7:31 / km
shoes: Salomon Fellraiser 2016

Quick session on the NE side of the Garth, just the steep bit. Legs feeling awful and kept filling with lactic as soon as I wanted to get going, felt worse as the session went on and got slower on every rep. Feeling week and light headed at the end. Great to be out and the session wasn't that bad, but I didn't enjoy myself.
8 x110m with 30m climb (longer rest after the fourth).
0.45, 0.46, 0.47, 0.49, 0.49, 0.51, 0.52, 0.53.

Trail run warm up/down 32:08 [1] 4.86 km (6:37 / km) +30m 6:25 / km
shoes: Salomon Fellraiser 2016

Nice and easy and good length warm down. Feeling a bit better, but no more energetic, by the end.

Wednesday Jan 4 #

7 AM

Road bike 33:49 intensity: (25:00 @2) + (8:49 @3) 12.91 km (2:37 / km) +34m 2:35 / km

IW. Warmer this morning so back in shorts. Still feel dead slow on the MTB.
5 PM

Road bike 32:44 intensity: (17:00 @2) + (15:44 @3) 12.78 km (2:34 / km) +68m 2:30 / km

HFW. Nice evening, cool but not cold.

Tuesday Jan 3 #

7 AM

Road bike 33:36 intensity: (10:00 @1) + (23:36 @2) 12.9 km (2:36 / km) +40m 2:34 / km

IW. On the Mtn bike as when fixing my single speed yesterday I noticed that one of the rims had started to split, so no riding that until a new wheel is purchased. Somewhat slower on the bigger bike, but also because it was cold and frosty. Nice morning though and already starting to appear a bit lighter.
5 PM

Road bike 33:00 intensity: (18:00 @2) + (15:00 @3) 22.25 km (1:29 / km) +60m 1:28 / km

HFW. Watch failed to start so time a guess. Cold but nowhere near as cold as this morning, so back in shorts. Disc brakes are so much better.
6 PM

Trail run 1:04:23 intensity: (15:00 @1) + (20:00 @2) + (25:00 @3) + (4:23 @4) 10.28 km (6:16 / km) +374m 5:18 / km
shoes: La Sportiva Crosslite (5)

MDC run from home, quite a mixed group and we stayed together so a very easy pace with lots of stopping, just what my legs needed. Nice cool evening and was comfortably warm despite not working at all hard. A couple of very short efforts just reminded my legs that they weren't up for much.

Monday Jan 2 #

12 PM

Trail run 1:57:23 intensity: (45:00 @1) + (1:00:00 @2) + (10:00 @3) + (2:23 @4) 14.8 km (7:56 / km) +655m 6:30 / km
shoes: Salomon Fellraiser 2016

Absolutely stunning day, much colder than I had expected but endless blue skies. Failed to find any running partners last night so was happy when sexy Dave got in touch in the morning looking for some company. Went exploring a bit more of the valleys, were treated to some lovely trails, although hard not to appreciate the countryside in such conditions. Thankfully Dave isn't very fit so the pace was very slow, which my tired legs appreciated.

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