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Training Log Archive: Magic

In the 7 days ending Jun 10, 2018:

activity # timemileskm+m
  Bike - Road11 6:42:53 91.54(4:24) 147.31(2:44) 540
  Bike - Mountain 1 3:37:45 40.25(5:25) 64.78(3:22) 846
  Run - Orienteering2 1:33:54 10.01(9:23) 16.1(5:50) 258
  Run - Terrain1 1:19:11 7.92(10:00) 12.75(6:13) 418
  Run - Trail 2 33:59 3.56(9:32) 5.73(5:56) 54
  Adventure race1 1 2.49() 4.0()
  Total16 13:47:43 155.77(5:19) 250.68(3:18) 2116
  [1-5]15 12:51:22

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MoTuWeThFrSaSu

Sunday Jun 10, 2018 #

7 PM

Bike - Road 1:17:21 intensity: (27:15 @0) + (47:55 @1) + (2:11 @2) 24.71 km (3:08 / km) +91m 3:04 / km
ahr:97 max:128 (sick)

In to town for an easy cycle around the bay with Nicky. Lovely evening to be out enjoying the weather.
9 PM

Bike - Road 52:09 intensity: (15:17 @0) + (32:12 @1) + (4:38 @2) + (2 @3) 16.71 km (3:07 / km) +51m 3:04 / km
ahr:101 max:136 (sick)

Home from the bay. Lovely evening. so still and mild, made the bike just want to glide. Lots of bats. Almost ran over a hedgehog.

Saturday Jun 9, 2018 #

Event: Midsummer on Gower weekend - Open Event
 
12 PM

Bike - Mountain 3:37:45 intensity: (7:27 @0) + (2:56:41 @1) + (33:30 @2) + (7 @3) 64.78 km (3:22 / km) +846m 3:09 / km
ahr:109 max:138 (sick)

Very easy ride exploring NCR47 and NCR881. Done bits of the former but none of the latter. Very enjoyable cycle and nice to be able to do just about all of it off roads - definitely a mountain bike needed on places. Changed the dolly wheels in my derailer - who'd have guessed that after 17 years that there were worn out? Also need new big chain ring, chain and bottom bracket :-(

Friday Jun 8, 2018 #

Event: Midsummer on Gower Weekend - SBOC Local Event (Summer League 2)
 
7 AM

Bike - Road 34:27 intensity: (29:40 @1) + (4:47 @2) 12.96 km (2:40 / km) +52m 2:36 / km
ahr:114 max:127 (sick)

IW. Not a great nights sleep with the cold, accompanied by the usual weird dreams I get when in such a condition. Taking it nice and easy (almost actually rained last night as well). Cold progressing nicely and quickly.
4 PM

Bike - Road 34:20 intensity: (1:55 @0) + (31:29 @1) + (56 @2) 12.96 km (2:39 / km) +48m 2:36 / km
ahr:106 max:126 (sick)

HFW. About as slow as I could go. Cold improving but energy levels way down so not going to be any O for me tonight or tomorrow.

Thursday Jun 7, 2018 #

7 AM

Bike - Road 30:45 intensity: (2:52 @1) + (23:18 @2) + (3:58 @3) + (37 @4) 12.99 km (2:22 / km) +45m 2:20 / km
ahr:128 max:156 (sick)

HFW. Had planned on climbing but my nose has been dropping all afternoon and I didn't think it a good idea to drip all over the climbing wall.
5 PM

Bike - Road 33:35 intensity: (1:00 @0) + (25:36 @1) + (5:56 @2) + (1:03 @3) 12.94 km (2:36 / km) +49m 2:33 / km
ahr:111 max:142

IW. Cool again but nice for cycling.

Wednesday Jun 6, 2018 #

7 AM

Bike - Road 34:24 intensity: (8 @0) + (25:37 @1) + (8:39 @2) 12.98 km (2:39 / km) +48m 2:36 / km
ahr:116 max:130

IW. Another easy morning cruise.
5 PM

Bike - Road 8:07 intensity: (25 @0) + (3:55 @1) + (3:47 @2) 2.69 km (3:01 / km) +14m 2:56 / km
ahr:113 max:133

Out to Roath Park from work. Glorious evening.
6 PM

Run - Trail warm up/down 14:25 intensity: (5 @0) + (28 @1) + (2:32 @2) + (11:20 @3) 3.09 km (4:40 / km) +13m 4:34 / km
ahr:136 max:147 shoes: Asics trail (orange)

Easy around the lake to warm up and get the running legs on.

Run - Orienteering race 28:26 intensity: (26 @1) + (21 @2) + (1:02 @3) + (23:58 @4) + (2:39 @5) 6.56 km (4:20 / km) +61m 4:09 / km
ahr:158 max:173 shoes: Asics trail (orange)

SWOC Park Series on Roath Park. Straightforward course and running as fast as I could comfortably, but don't have much more in me than this. Enjoyed being out on such a lovely evening. Legs felt fine, as they did yesterday, so clearly I wasn't able to get much out of them with my quads tightening in the soft ground on the weekend.
7 PM

Bike - Road 35:01 intensity: (1:06 @0) + (27:55 @1) + (5:30 @2) + (30 @3) 12.81 km (2:44 / km) +50m 2:41 / km
ahr:113 max:145

HFO. So. Many. Flies.

Tuesday Jun 5, 2018 #

7 AM

Bike - Road 32:46 intensity: (1 @0) + (23:51 @1) + (8:54 @2) 12.96 km (2:32 / km) +42m 2:29 / km
ahr:115 max:130

IW. Almost sunny but surprisingly cool. Taking it very easy.
4 PM

Bike - Road 29:58 intensity: (31 @0) + (4:13 @1) + (17:40 @2) + (7:11 @3) + (23 @4) 12.61 km (2:23 / km) +50m 2:20 / km
ahr:128 max:153

HFW. Got a nice draft of a big lad from Blackweir undil the hill in Tongwynlais (where he inexplicably slowed).
6 PM

Run - Terrain 1:19:11 intensity: (43 @0) + (11:12 @1) + (21:28 @2) + (23:47 @3) + (15:52 @4) + (6:09 @5) 12.75 km (6:13 / km) +418m 5:20 / km
ahr:138 max:174 shoes: Salomon Fellraiser 2018 (blk)

MDC run around Mynydd Bedwellte. Not expecting much from this but actually really enjoyed it. Lovely evening, a bit of high cloud kept the sun away but it was great running conditions. Felt pretty good on the climbs and put a good effort in on the last one.

Monday Jun 4, 2018 #

9 AM

Run - Trail warm up/down 19:34 intensity: (24 @0) + (6:20 @1) + (7:15 @2) + (4:41 @3) + (45 @4) + (9 @5) 2.65 km (7:24 / km) +41m 6:52 / km
ahr:125 max:169 shoes: VJ Supra 2018

Run - Orienteering race 1:05:28 intensity: (3 @0) + (18 @1) + (1:08 @2) + (16:43 @3) + (42:56 @4) + (4:20 @5) 9.55 km (6:52 / km) +197m 6:13 / km
ahr:153 max:182 shoes: VJ Supra 2018

Shamrock O-Ringen, Day 3, Tir na Spideoge.
Did I enjoy this! so great to be running at home when the terrain was in excellent condition and the sun was out. Had forgotten how much I like running here, though it wasn't as difficult as I was expecting - 10k maps or am I better than I used to be? Nothing much in the way of mistakes but my quads were a major handicap, preventing me getting anything like the best out f my legs. Hope that I don't have to wait so many years before I race here again (Don't think I've done a competitive race here since the JHI in '91...).
7 PM

Adventure race 1 [0] 4.0 km ( / km)
ahr:69 max:98

A bit of fun on the boat (moving much quicker than I was expecting)

1 - Splits

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