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Training Log Archive: Magic

In the 7 days ending May 28, 2019:

activity # timemileskm+m
  Trail run2 6:26:45 31.89(12:08) 51.33(7:32) 1821
  Terrain run1 4:38:50 16.66(16:44) 26.81(10:24) 1501
  Road bike7 3:23:11 48.65(4:11) 78.29(2:36) 148
  Orienteering1 30:59 4.2(7:23) 6.75(4:35) 2
  walk1 18:08 0.93(19:28) 1.5(12:06) 50
  Total12 15:17:53 102.33(8:58) 164.68(5:34) 3522
  [1-5]12 15:05:43

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Tuesday May 28, 2019 #

7 AM

Road bike 33:24 intensity: (1:00 @0) + (23:38 @1) + (8:46 @2) 12.92 km (2:35 / km) +18m 2:34 / km
ahr:115 max:132

IW. In no rush whatsoever. Just enjoyed the sunny, but cool, morning.
7 PM

Road bike 35:11 intensity: (1:13 @0) + (32:52 @1) + (1:06 @2) 12.81 km (2:45 / km) +24m 2:43 / km
ahr:109 max:126

HFW. Had to work late so missed the MDC run, which was a shame as I like running in the Chepstow area. Again, in no rush.

Monday May 27, 2019 #

Note
(rest day)

Cambrian Way Relay.
Opted out of running my tarmac leg into Cardiff as the quads were quite sore enough already. Shame to miss out on the group run to the finish but it was good to be there to see everyone arrive.

What a great and tough route this is, I hope I get an opportunity to fill in some of the bits that I missed - and to actually see what the Rhinogs look like!

Sunday May 26, 2019 #

2 PM

walk 18:08 intensity: (5:57 @0) + (11:55 @1) + (16 @2) 1.5 km (12:06 / km) +50m 10:22 / km
ahr:92 max:122 shoes: Salomon Fellraiser 2019 (aqua)

3 PM

Trail run 3:05:00 intensity: (1:11 @0) + (22:13 @1) + (1:48:40 @2) + (50:12 @3) + (2:13 @4) + (31 @5) 25.53 km (7:15 / km) +1012m 6:03 / km
ahr:129 max:174 shoes: Salomon Fellraiser 2019 (aqua)

Cambrain Way Relay - Black Mountians
Back with Matt for this one. After a miserable wet and windy morning I thought that I'd overdressed for this as it was baking climbing the first hill (past my FB profile pic - happy to see all in good health). Once on top it got a bit cooler and there was a bit of wind. Body pretty tired but going okay until the small climb to Waun Fach, where I had a low point.

Had a few rough km after this but got moving again after Lord Hereford's Knob and we actually managed a few km under 5 minutes (although there were downhill). Brutally steep drop off the end to the change over hammered my quads - which had been unhappy about any downhill all day.

Saturday May 25, 2019 #

6 PM

Trail run 3:21:45 intensity: (1:31 @0) + (52:07 @1) + (1:54:07 @2) + (30:29 @3) + (3:12 @4) + (19 @5) 25.8 km (7:49 / km) +809m 6:46 / km
ahr:125 max:171 shoes: Salomon Fellraiser 2019 (aqua)

Cambrain Way Relay - Some random hills in mid Wales.
Started with MarkP and Oli over some desolate moorland to the north of Teifi Pools - really nothing of note for miles in any direction. The lakes, when we got to them, were welcome and there was actually a lovely bridleway from them down to our finish at Strata Florida. Pace was mostly easy, which was a good thing as my legs were tired from last night.

Got to SF to meet Clare and discovered that as we were now about 90 minutes ahead of schedule, her running partner hadn't yet turned up. So bonus leg for me. Was actually quite an interesting one, again with miles of desolate open moorland - though there was a fence on this one! One quite rough summit but otherwise some nice trods. Loosing light towards the end but made it to the Phone Box in good time.

Friday May 24, 2019 #

9 PM

Terrain run 4:38:50 intensity: (22 @0) + (14:20 @1) + (1:11:48 @2) + (2:25:35 @3) + (43:33 @4) + (3:12 @5) 26.81 km (10:24 / km) +1501m 8:07 / km
ahr:139 max:182 shoes: Salomon Fellraiser 2019 (aqua)

Cambrian Way Relay - The Rhinogs
What a great set of hills, just a shame that we couldn't see them! Started out with Matt O'K at 10:00 and got about 30 minutes before the lights had to go on. From then on it was mostly following the dots on Matt's watch as the map was pretty unreadable in the dark.

What a brutal range of hills, so steep and stony, would love to see what they actually look like. Certainly missed some clean routes due to the darkness and had one very slow descent in a rock field when it looks like we could have missed this. Took 2:20 to do the first 10km!

Mist came down on the second half, meaning that we had to run with the lights in out hands, which was a bit of a pain as although a lot less steep, it was still quite rough and stony and getting under 7:30 for a km didn't happen very often.

Really enjoyed it though, felt so epic in the dark and mist. Wish I had taken some more food and some water though, as it was really mild and I was getting low on energy after about 2.5 hours.

Thursday May 23, 2019 #

7 AM

Road bike 31:16 intensity: (1 @0) + (9:06 @1) + (20:27 @2) + (1:42 @3) 12.95 km (2:25 / km) +29m 2:23 / km
ahr:123 max:140

IW. Usually nice, silly and sunny morning with a bit of nip in the air. I could get used to these quite happily.
5 PM

Road bike 32:33 intensity: (24 @0) + (5:13 @1) + (24:59 @2) + (1:57 @3) 12.92 km (2:31 / km) +23m 2:30 / km
ahr:124 max:147

HFW. Surprisingly windy. Saw 133 cyclists, which I think is an unofficial PB. Unofficial as I took the route through Bute Park so sarcastically not consistent with my usual data...

Wednesday May 22, 2019 #

7 AM

Road bike 33:49 intensity: (1 @0) + (10:25 @1) + (8:30 @2) + (15 @3) + (1:27 @4) + (13:11 @5) 12.88 km (2:38 / km) +25m 2:36 / km
ahr:143 max:193

IW. Ran over a pigeon. Think I got it's wing. It flew out of undergrowth as I was passing. Stupid bird. Don't know what the story is with my HRM - maybe it was the trauma of the pigeon?
6 PM

Road bike 7:25 intensity: (2 @0) + (4:39 @1) + (2:16 @2) + (26 @3) + (2 @4) 2.46 km (3:01 / km)
ahr:117 max:150

Work to Bute Park.
7 PM

Orienteering race 30:59 intensity: (4 @0) + (24 @1) + (1:07 @2) + (1:43 @3) + (27:36 @4) + (5 @5) 6.75 km (4:35 / km) +2m 4:35 / km
ahr:154 max:168 shoes: Asics trail (orange)

SWOC Park Series. Bute Park.
No warm up so struggled quite a bit fir the first half, started feeling a bit better after that but wasn't in a running hard mood. Seemed to go on and on, amazing how long a leg can feel when you just have to run across and empty field or along a road. Still enjoyed it and good to do a tempo paced run. So many people in the park throwing things at each other or running in circles.
8 PM

Road bike 29:33 intensity: (24 @0) + (23:54 @1) + (5:11 @2) + (4 @3) 11.35 km (2:36 / km) +29m 2:34 / km
ahr:115 max:141

Home from O. Legs still and not wanting to get moving. The exercise did them good. Still lots of people out enjoying the fine evening.

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