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Training Log Archive: Magic

In the 7 days ending Jun 18, 2018:

activity # timemileskm+m
  Run - Trail 8 8:41:48 49.9(10:27) 80.3(6:30) 1718
  Bike - Road6 5:16:18 80.57(3:56) 129.67(2:26) 722
  Run - Orienteering1 54:27 5.25(10:22) 8.45(6:26) 352
  Run - Road 1 36:05 3.8(9:30) 6.12(5:54) 195
  Climbing1 30:00
  Total17 15:58:38 139.52 224.54 2987
  [1-5]17 15:46:43

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Monday Jun 18, 2018 #

7 AM

Bike - Road 30:00 intensity: (1:37 @1) + (23:05 @2) + (5:18 @3) 13.12 km (2:17 / km) +55m 2:14 / km
ahr:128 max:142

IW. On the road bike to allow for a longer ride home. Slow to get moving but so much smoother than the SS once up to speed.
6 PM

Bike - Road 2:41:18 intensity: (58 @0) + (59:05 @1) + (1:25:52 @2) + (15:09 @3) + (14 @4) 65.25 km (2:28 / km) +486m 2:23 / km
ahr:122 max:154

HFW via Newport, Crosskeys and Nelson. Following wind on the levels made it an easy start, (despite this I was still nearly 11 minutes down on the fastest Strava split for the 1km there!). Some numpty engineer had made a mess of the round-about in Newport and there was a 'no bikes' sign on it, so had to take the very inconvenient pedestrian route all the way around the outside. Then I think I fond the steepest hill in Newport!

The section up to Crosskeys really dragged and I was starting to think that I was being a bit overambitious (and getting hungry). However, once on the railway line cycle path the wind died down and I was able to trundle along. Nice to have such a long stretch without cars. Getting tired (and even more hungry) by the time I got home.
C • Redbrook Road... 1

Sunday Jun 17, 2018 #

Event: Long Score Event 5 - MTBO Score
 
9 AM

Run - Trail 2:13:35 intensity: (4:24 @0) + (1:17:14 @1) + (45:36 @2) + (4:08 @3) + (2:13 @4) 17.52 km (7:37 / km) +567m 6:34 / km
ahr:117 max:158 shoes: Salomon Fellraiser 2017 (blue)

Run with rcro in the hills around Porth and Ponty. Headed out early to avoid the rain, but it didn't quite work. Turned out to be a really nice route with lots of grassy single track. Easy pace and constant damp meant I was starting to get a bit cold by the end. Summer seems to be on a wee break.

Saturday Jun 16, 2018 #

8 AM

Run - Trail warm up/down 21:19 intensity: (17 @0) + (1:14 @1) + (12:15 @2) + (7:33 @3) 3.85 km (5:32 / km) +27m 5:21 / km
ahr:130 max:147 shoes: Asics trail (orange)

Got to Coleford nice and early so managed to get a decent warm-up done. Needed at this time in the morning.
9 AM

Run - Trail race 19:15 [5] 5.0 km (3:51 / km) +25m 3:45 / km
shoes: Asics trail (orange)

First ever 5km! Obviously therefore my first parkrun as well. Unfortunately, due to ineptitude on my behalf, I immediately deleted my GPS and therefore have no record of it...

The route was lovely, woodland trails through beech trees, winding along and pretty flat, and also very dry underfoot. There for rcro's birthday, so though it would be rude to beat him, so sat in behind (plus I know he runs about the same speed as me on flat terrain, he knew the route and he paces himself well).

First km was fast (3.58), but then it got a a bit twister and hilly (4.12) before opening out again (3.50), Richard pushed on a bit here and gained a few metres, but caught them as soon as we got back into the twisty section again (4.10). Was then expecting a harder last km but the finish appeared 300m early (according to my watch) so didn't even have a chance to put a bit of a sprint in! Plenty of cake after :-)
11 AM

Run - Trail 1:14:16 intensity: (55 @0) + (28:48 @1) + (38:50 @2) + (5:43 @3) 11.1 km (6:42 / km) +262m 5:59 / km
ahr:121 max:144 shoes: Asics trail (orange)

After a snake hunt with rcro and MarkP (saw one tiny adder), heaed out for a run around the forest with rcro. Started out back to the snake spot where we saw two adders basking on wooden planks, by far the best view I've ever had of one.

Run was a nice slow and social trot around the southern part of the forest. Feeling grand but we were taking it easy. Started to rain at the end so opted out of another snake hunting trip.

Friday Jun 15, 2018 #

5 PM

Run - Trail 2:33:56 intensity: (1:38 @0) + (44:57 @1) + (1:35:46 @2) + (9:17 @3) + (2:18 @4) 24.36 km (6:19 / km) +250m 6:01 / km
ahr:123 max:163 shoes: Salomon Fellraiser 2017 (blue)

Looking for an east run after the elgs grumbling the past few days so opted to tick off the coast path through Barry. That bit was desperately dull, made Port Talbot almost look pretty. Other bits were a bit more of an adventure with lots of unused footpaths, nettles and more nettles. On the plus side I was feeling a whole lot better and had no problem plugging away.

Thursday Jun 14, 2018 #

6 PM

Run - Road 36:05 intensity: (12 @0) + (3:02 @1) + (16:53 @2) + (15:25 @3) + (33 @4) 6.12 km (5:54 / km) +195m 5:05 / km
ahr:132 max:156 shoes: Asics trail (orange)

Mostly road but with a bit of trails to get out to Spot. Legs were completely dead to start but felt a bit better once warmed up and going downhill... Absolutely stunning evening.
7 PM

Climbing 30:00 [1]

An hour a Spot with Mark P. Quite a few nice new routes but not going very well (and my fingers nails were so long they were getting in the way!).
8 PM

Run - Trail 42:46 intensity: (15 @0) + (8:12 @1) + (18:15 @2) + (15:56 @3) + (8 @4) 7.08 km (6:02 / km) +155m 5:27 / km
ahr:129 max:155 shoes: Asics trail (orange)

Back from Spot. Again took a while to warm up and get moving. Detour up to the spur on Craig-yr-Allt to watch the sun go down - struggled with the climb.

Wednesday Jun 13, 2018 #

7 AM

Bike - Road 30:52 intensity: (13 @0) + (22:43 @1) + (4:40 @2) + (3:15 @3) + (1 @4) 12.99 km (2:23 / km) +48m 2:20 / km
ahr:116 max:150

IW. Actually going okay.
5 PM

Bike - Road 32:19 intensity: (9:59 @1) + (22:20 @2) 12.57 km (2:34 / km) +49m 2:31 / km
ahr:122 max:133

HFW. Surprisingly strong head wind. Barely saw more cyclists than this morning (that doesn't happen vary often)
6 PM

Run - Trail warm up/down 7:39 intensity: (4:40 @2) + (2:53 @3) + (6 @4) 1.33 km (5:45 / km) +11m 5:31 / km
ahr:133 max:150 shoes: Jalas 2012

Difficulty getting moving - last night was harder on the body that I thought, obviously not quite right yet.
7 PM

Run - Orienteering race 54:27 intensity: (52 @1) + (3:46 @2) + (17:12 @3) + (32:05 @4) + (32 @5) 8.45 km (6:26 / km) +352m 5:20 / km
ahr:149 max:173 shoes: Jalas 2012

SWOC 60min Score on the Blorange. Mass start (sort of), started last but when I looked up everyone had gone the opposite way to what I wanted, so spent the first half on my own. legs really not happy so just plodded at a steady pace. Reckoned that it was easy enough to clear, and so it proved, even when taking a sub-optimal route choice to avoid the bracken. Wind runining what would have otherwise been another lovely evening.

Tuesday Jun 12, 2018 #

7 AM

Bike - Road 32:42 intensity: (1:20 @0) + (15:28 @1) + (15:17 @2) + (37 @3) 13.0 km (2:31 / km) +34m 2:29 / km
ahr:119 max:139

IW. Hiked up my saddle by about 7mm yesterday, amazing how different a bike feels after what looks like a minor adjustment.
5 PM

Bike - Road 29:07 intensity: (37 @0) + (2:03 @1) + (7:28 @2) + (16:15 @3) + (2:44 @4) 12.73 km (2:17 / km) +50m 2:15 / km
ahr:136 max:160

HFW. In a bit of a rush to meet others for the MDC run, very sticky when arrived home.
6 PM

Run - Trail 1:09:02 intensity: (1:06 @0) + (17:50 @1) + (19:35 @2) + (21:29 @3) + (7:54 @4) + (1:08 @5) 10.06 km (6:52 / km) +421m 5:40 / km
ahr:130 max:167 shoes: Salomon Fellraiser 2018 (blk)

MDC run from Pen-rhys. Not a particularly warm evening but ever so mild. Chest still not completely clear of the cold so taking it easy. Bit of a gamble this route as I didn't reccy it at all, but turned out to be a really nice run - will include it again but maybe a bit earlier in the year.

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