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Training Log Archive: Magic

In the 28 days ending Feb 28, 2019:

activity # timemileskm+m
  Run - Trail 12 15:15:13 72.64(12:36) 116.9(7:50) 3831
  Bike - Road22 12:08:02 175.56(4:09) 282.54(2:35) 697
  Walk1 3:55:57 11.95(19:45) 19.23(12:16) 1219
  Bike - Mountain 1 3:16:12 20.3(9:40) 32.68(6:00) 727
  Run - Orienteering2 2:07:14 10.42(12:13) 16.77(7:35) 330
  Climbing3 1:50:00
  Run - Fell race1 1:09:46 7.71(9:03) 12.4(5:38) 543
  Run - Road 1 22:36 2.66(8:29) 4.28(5:17) 18
  Run - Terrain1 20:48 1.91(10:54) 3.07(6:47) 60
  Total42 40:25:48 303.15 487.87 7425
  [1-5]42 40:14:28

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Thursday Feb 28, 2019 #

10 AM

Run - Trail 2:14:06 intensity: (1:11:11 @1) + (41:35 @2) + (12:51 @3) + (7:48 @4) + (41 @5) 16.27 km (8:14 / km) +435m 7:16 / km
ahr:106 max:173 shoes: Salomon Fellraiser 2017 (blue)

Planning on a long day in the high hills but the cloud was right down, so took in the tourist bits of Tarn Howes and Cathedral Quarry instead. Not been to the latter in years (25?) and was surprised at how cool it was. Slow pace but quads still suffering madly at the end. Super still and mild.

Wednesday Feb 27, 2019 #

12 PM

Walk 3:55:57 intensity: (3:01:57 @1) + (29:19 @2) + (16:10 @3) + (8:25 @4) + (6 @5) 19.23 km (12:16 / km) +1219m 9:19 / km
ahr:107 max:167 shoes: Salomon Fellraiser 2017 (blue)

Helvellyn with Nicky. Glorious day, almost summer, in shorts and t-shirt all the way up. Bit of wind on top cooling things down, but still blue skies. Quads not liking the steep descent at the end and struggled to keep jogging on the road at the end. Lovely afternoon.

Tuesday Feb 26, 2019 #

7 AM

Bike - Road 33:11 intensity: (10:50 @1) + (22:18 @2) + (3 @3) 12.96 km (2:34 / km) +21m 2:32 / km
ahr:122 max:136

IW. So much less sore than yesterday but still an effort. So quiet with all the kids off school - more dog walkers in the way because of the mild and light mornings though.
5 PM

Bike - Road 36:15 intensity: (1:36 @0) + (9:57 @1) + (20:59 @2) + (3:21 @3) + (17 @4) + (5 @5) 12.99 km (2:47 / km) +40m 2:45 / km
ahr:118 max:169

HFW. In a rush but not moving very quickly. Dry and light.

Monday Feb 25, 2019 #

7 AM

Bike - Road 34:15 intensity: (9 @0) + (19:16 @1) + (14:43 @2) + (7 @3) 12.95 km (2:39 / km) +21m 2:37 / km
ahr:118 max:138

IW. Body and quads still in shit down mode. This was slow and unpleasant Glorious sunny morning, if somewhat colder than I was expecting - plenty of ground frost about.
7 PM

Bike - Road 35:30 intensity: (10:00 @1) + (25:30 @2) 12.91 km (2:45 / km) +41m 2:42 / km
ahr:61 max:134

HFW. Improvement on this morning but not by a whole lot. Lovely evening but too many teenagers hanging around - it's not usually warm enough for them to be outside at this half-term!

Sunday Feb 24, 2019 #

10 AM

Run - Trail 8:47 intensity: (13 @0) + (16 @1) + (3:40 @2) + (4:38 @3) 1.34 km (6:34 / km) +62m 5:20 / km
ahr:132 max:143 shoes: VJ Falcons 11

Could hardly move, especially down hill, quads completely smashed from yesterday.
11 AM

Run - Orienteering race 1:04:54 intensity: (22 @0) + (2:22 @1) + (16:53 @2) + (36:53 @3) + (8:16 @4) + (8 @5) 7.98 km (8:08 / km) +248m 7:02 / km
ahr:139 max:167 shoes: VJ Falcons 11

SWOC Local Event at Draethen. M45 for real today and felt every year of it. Quads never loosened out and spent the whole course suffering and with no strength. Still, although a bit tired, my ITB was grand. What wasn't grand was some of the mapping and control placement, but not enough to bother me (though it did take me 4 minutes of searching to find #6. Found a lovely mining shaft in open forest that wasn't on the map... Course not the best I've done here but still enough interesting bits to allow me to struggle on through the pain. Not surprisingly, well beaten by Ben, Matt and Meg. Also a glorious Spring day with butterflies out!
C • Happy Birthday 3
4 PM

Climbing 30:00 [1]

At Summit with Mark, Ake and Eulee. Did 4 routes, quads not so bad but body tired in general. Arms pumped by the second.

Saturday Feb 23, 2019 #

Event: British Night Champs weekend
 
11 AM

Run - Trail 32:35 intensity: (1 @0) + (1:08 @1) + (12:19 @2) + (9:37 @3) + (9:08 @4) + (22 @5) 3.96 km (8:14 / km) +219m 6:27 / km
ahr:139 max:171 shoes: La Sportiva Crosslite (5)

Warm up with Alex to check out the route to the first check point and back down the hill for the finish. Very worthwhile. legs heavy but not as bad as yesterday.
12 PM

Run - Fell race 1:09:46 intensity: (12 @0) + (28 @1) + (1:06 @2) + (2:43 @3) + (25:16 @4) + (40:01 @5) 12.4 km (5:38 / km) +543m 4:37 / km
ahr:164 max:178 shoes: La Sportiva Crosslite (5)

Hatterrall Sledge Fell Race. Last minute decision as I thought it about time to test my ITB properly. Plan was to take it steady and slow if it started to hurt in any way. However, the problem was a soon as I started that I was so unfit that taking it at a steady pace was really hurting! Quads being a pain all the way up the first climb, meaning I couldn't get into a stride once it levelled a bit. Second climb went much better but quads and back still at me. Didn't know the short-cut off the top from CP4 and lost about 150m to hoses who did (which annoyingly, was the guy right behind me!). Didn't go all out on the descent (which was easy and fast) but still ran okay and had no complaints from the ITB.

So a bit of an odd one, not fit at all but ITB appears to be happy, so pleased and disappointed at the same time. Amazing day, pouring sweat in the sunshine. Also a great spread of chips and sandwiches after (and a drink at the finish) - all for £4.

Friday Feb 22, 2019 #

11 AM

Run - Trail 1:10:19 intensity: (13 @0) + (9:07 @1) + (26:41 @2) + (27:49 @3) + (6:29 @4) 9.59 km (7:20 / km) +468m 5:54 / km
ahr:134 max:159 shoes: Salomon Fellraiser 2017 (blue)

Legs felt like sticks of lead and would not get moving, especially on hills - of which there was plenty. A bit cool down in the valley but gorgeous on top when the sun broke through. Found lots of bike trails to explore - need to go back to follow more.

Thursday Feb 21, 2019 #

Note

Hmmm:

"This week you were awarded points in the following events:

You were 12th in a time of 01:24:40 on the course 'Brown' at the event '2019 Welsh League Event' organised by Swansea Bay Orienteering Club on Sunday 17 February 2019. You were 00:25:08 behind the winner.
Your run scored 1253 ranking points. That is your 5th best ranking score in the last 12 months.

Your best score is 1342 points. Your total ranking score (best 6) is 6596 points. In the M45 age category you are now 124th on the ranking list. Overall you are now 1384th on the ranking list (up 1251 from last week)."

Trotting around a course gave me me 5th best ranking score and I'm ranked 124th in M45... Hopefully not 100% reflective of my fitness. Still, I am up 1251 places...
C • Guessing you’ve only done 5... 1
7 AM

Bike - Road 33:22 intensity: (6:42 @1) + (23:21 @2) + (3:19 @3) 12.95 km (2:35 / km) +12m 2:34 / km
ahr:126 max:141

IW. Body not waking up this morning. Lights were in a nasty mood as well.
6 PM

Bike - Road 31:15 intensity: (36 @0) + (1:16 @1) + (17:09 @2) + (12:14 @3) 12.92 km (2:25 / km) +54m 2:22 / km
ahr:130 max:149

HFW. Good at times. Lovely mild evening. Bit late and low on motivation so skipped the planned boulder.

Wednesday Feb 20, 2019 #

7 AM

Bike - Road 30:12 intensity: (1 @0) + (5:51 @1) + (9:42 @2) + (14:19 @3) + (19 @4) 12.86 km (2:21 / km) +17m 2:20 / km
ahr:132 max:156

IW. Even milder. Took a while to get turning over.
7 PM

Bike - Road 32:10 intensity: (36 @0) + (2:42 @1) + (9:15 @2) + (18:57 @3) + (22 @4) + (18 @5) 12.93 km (2:29 / km) +54m 2:26 / km
ahr:133 max:172

HFW. Found some good speed in my legs from somewhere. Lights not so speedy. Missed Street O for a study session.

Tuesday Feb 19, 2019 #

7 AM

Bike - Road 32:29 intensity: (1 @0) + (6:31 @1) + (23:13 @2) + (2:44 @3) 12.89 km (2:31 / km) +17m 2:30 / km
ahr:124 max:144

IW. What's happened to winter? So, so mild.
5 PM

Bike - Road 30:33 intensity: (43 @0) + (3:51 @1) + (5:06 @2) + (12:39 @3) + (8:14 @4) 12.59 km (2:26 / km) +23m 2:24 / km
ahr:138 max:162

HFW. Not a bad effort, helped by a sooth ride through town.
6 PM

Run - Trail 1:18:25 intensity: (23 @0) + (54 @1) + (20:19 @2) + (34:55 @3) + (21:21 @4) + (33 @5) 12.89 km (6:05 / km) +309m 5:26 / km
ahr:142 max:171 shoes: Salomon Fellraiser 2017 (blue)

MDC from Ty Nant. So happy with this, was able to run, hard at times, and my ITB didn't hurt. Didn't race the downs but ran much faster than of late. Even got a KOM.

Monday Feb 18, 2019 #

7 AM

Bike - Road 35:08 intensity: (6 @0) + (14:48 @1) + (19:22 @2) + (52 @3) 12.92 km (2:43 / km) +18m 2:42 / km
ahr:121 max:138

IW. Starting to feel a little less wiped out. Mild
5 PM

Bike - Road 35:09 intensity: (1:33 @0) + (9:30 @1) + (23:23 @2) + (43 @3) 11.9 km (2:57 / km) +36m 2:55 / km
ahr:121 max:145

HFW. Light all the way!

Sunday Feb 17, 2019 #

Event: BMBO Event 3 -The Narth
 
10 AM

Run - Trail 11:40 intensity: (4:28 @1) + (3:46 @2) + (3:15 @3) + (11 @4) 1.29 km (9:02 / km) +52m 7:31 / km
ahr:126 max:153 shoes: VJ Falcons 11

To the start with Clare and then Megan. Had to walk the uphill bit but felt fine aside from energy levels.

Run - Trail 1:24:44 intensity: (21 @0) + (6:11 @1) + (21:44 @2) + (48:21 @3) + (8:07 @4) 10.82 km (7:50 / km) +237m 7:03 / km
ahr:137 max:158 shoes: VJ Falcons 11

SBOC Welsh League, Mynydd y Gaer, 9..8km, 200m, 21 controls.
Happy to eventually get the opportunity to run here, even in my current state. The area didn't disappoint, really runnable and of course, lots of hidden holes. Didn't know how far I'd get when starting, but as the running was easy I was able to trot along for most of it. Got a bit cold when a rain shower came through (not working hard enough to get warm despite it being mild and having a thermal and a jacket on). Overshot #7 and couldn't see the flag at #16 (despite being pretty close - three others also standing less than 50m away in different directions looking...). Very glad I got out and enjoyed the course and area. 25 minutes down (on Megan), but no surprise there.
11 AM

Run - Trail 8:12 intensity: (16 @0) + (5:24 @1) + (2:32 @2) 1.06 km (7:45 / km) +1m 7:42 / km
ahr:116 max:132 shoes: VJ Falcons 11

Back to the car. Tired now.

Saturday Feb 16, 2019 #

Note
(sick)

Again, improving quickly but taking the recovery seriously.

Friday Feb 15, 2019 #

Note
(sick)

Feeling much better than I expected but body a bit achy and no energy.

Thursday Feb 14, 2019 #

Bike - Road 38:00 [1] 12.8 km (2:58 / km) +55m 2:54 / km
(sick)

HFW. Woke feeling completely drained, but had to go into work to return the hire car. Cold developed during the day with a stuffy head and drippy nose. Still, at least it explains why I've been feeling so crap. Very, very easy cycle home. Nearly knocked off by two dogs - one owner inviting me to sue him when his down knocks me off and the other sating its the law of the land. A third idiot pulled out in front of me in Tong.

Wednesday Feb 13, 2019 #

5 PM

Run - Trail 1:23:04 intensity: (58 @0) + (32:22 @1) + (31:13 @2) + (16:48 @3) + (1:43 @4) 11.44 km (7:16 / km) +481m 6:00 / km
ahr:123 max:158 shoes: Salomon Fellraiser 2017 (blue)

Escorted Ben on his first trip to the Garth and introduced him to the Shredder. He couldn't beat my time... Completely forgot about my ITB coming down the Garth but started to feel it on the second descent. Still work to do. Felt better than yesterday but still struggled with an easy pace.

Tuesday Feb 12, 2019 #

6 PM

Run - Trail 57:02 intensity: (40 @1) + (13:02 @2) + (34:39 @3) + (8:41 @4) 9.52 km (5:59 / km) +46m 5:51 / km
ahr:140 max:162 shoes: Asics trail (orange)

Run nearly Birmingham while on a site visit. Good to be out but my body really didn't enjoy it, struggling with 6mpk on flat grass. Not feeling right.

Monday Feb 11, 2019 #

7 AM

Bike - Road 32:51 intensity: (1 @0) + (2:12 @1) + (24:15 @2) + (6:23 @3) 12.9 km (2:33 / km) +27m 2:31 / km
ahr:129 max:144

IW. Lovely morning and quite a bit of sun (in my eyes).

Sunday Feb 10, 2019 #

10 AM

Run - Terrain warm up/down 20:48 intensity: (5 @0) + (22 @1) + (8:45 @2) + (11:21 @3) + (15 @4) 3.07 km (6:47 / km) +60m 6:10 / km
ahr:136 max:152 shoes: Jalas 2010

Warm up loop and then to the start with Mark P. Effort to get going. Failed to record the bit to the start.

Run - Orienteering race 1:02:20 intensity: (23 @0) + (7 @1) + (44 @2) + (12:33 @3) + (45:39 @4) + (2:54 @5) 8.79 km (7:05 / km) +82m 6:46 / km
ahr:154 max:178 shoes: Jalas 2010

Merthyr Mawr, SBOC local event, Blue, 7.4km.
Nothing in the tank at all and quads in a state. Struggling with running from the start. Nav was easy at the pace I was going and the only miss was at #1 where the feature and the map didn't represented how I would have mapped it. Still, was surprised just how much Meg beat me by... (think Ben was lucky that he wasn't running today!). Beautiful day.

Saturday Feb 9, 2019 #

Event: WNL Leigh Woods
 
8 AM

Bike - Mountain 3:16:12 intensity: (10:15 @1) + (1:32:32 @2) + (1:25:09 @3) + (8:16 @4) 32.68 km (6:00 / km) +727m 5:24 / km
ahr:133 max:162

With Mark out to Draethen. Expecting trails to be much muddier and more slippery than they were, so very pleasantly surprised. Didn't get the hand of the suspension softness (or adjusting it) but ride was still far better than my old hard-tail. Felt fine but was quite tied in the afternoon. Made it home before the rain.

Friday Feb 8, 2019 #

6 PM

Run - Road 22:36 intensity: (1 @0) + (36 @1) + (4:18 @2) + (11:43 @3) + (5:58 @4) 4.28 km (5:17 / km) +18m 5:10 / km
ahr:141 max:163 shoes: Asics trail (orange)

To Spot for a climb. Struggling to do 1 km in under 5 minutes... Did have a bag on, but still.

Climbing 40:00 [1]

At Spot with Mark and a couple of his friends. Mark was annoyingly good! Still, got a pink ticked off and nearly managed another. Need to do some arm/shoulder strength sessions during the week.

Thursday Feb 7, 2019 #

7 AM

Bike - Road 33:17 intensity: (1 @0) + (11:00 @1) + (22:10 @2) + (6 @3) 12.95 km (2:34 / km) +17m 2:33 / km
ahr:123 max:135

IW. Forgot to start the watch. Mild and dry.
5 PM

Bike - Road 32:12 intensity: (1:22 @0) + (7:12 @1) + (5:57 @2) + (11:11 @3) + (6:30 @4) 12.75 km (2:32 / km) +43m 2:29 / km
ahr:132 max:161

HFW. Nothing in the legs so taking it kinda easyish.

Wednesday Feb 6, 2019 #

7 AM

Bike - Road 32:25 intensity: (2 @0) + (4:12 @1) + (17:53 @2) + (10:18 @3) 12.95 km (2:30 / km) +25m 2:29 / km
ahr:129 max:149

IW. First morning that I've seen the sun since the clocks changed.
C • Time change 2
5 PM

Bike - Road 32:09 intensity: (42 @0) + (12:47 @1) + (15:25 @2) + (3:11 @3) + (4 @4) 12.91 km (2:29 / km) +56m 2:26 / km
ahr:119 max:150

HFW. Nice to have the light just starting to stretch out into the evening.

Tuesday Feb 5, 2019 #

7 AM

Bike - Road 33:27 intensity: (5:50 @1) + (24:58 @2) + (2:39 @3) 12.97 km (2:35 / km) +26m 2:33 / km
ahr:125 max:149

IW. Could definitely feel yesterday evening in my legs this morning!
5 PM

Bike - Road 29:27 intensity: (1 @0) + (2:11 @1) + (6:53 @2) + (18:18 @3) + (1:57 @4) + (7 @5) 12.77 km (2:18 / km) +24m 2:17 / km
ahr:136 max:168

HFW. Bit of a tail wind and not many hold ups, but still surprised to be under 30.
6 PM

Run - Trail 1:07:55 intensity: (20 @0) + (3:59 @1) + (18:28 @2) + (22:57 @3) + (15:56 @4) + (6:15 @5) 10.3 km (6:36 / km) +334m 5:41 / km
ahr:142 max:180 shoes: Salomon Fellraiser 2017 (blue)

MDC run from Tonypandy. Not the nicest of evenings, mostly consisting of heavy rain with a few bits of heavier rain and some mist. However, we had a good paced unsteady group and kept moving most of the time so actually really enjoyed it. Again, took the downs easy and my knee was grand.

Monday Feb 4, 2019 #

7 AM

Bike - Road 32:23 intensity: (1 @0) + (5:46 @1) + (15:47 @2) + (8:22 @3) + (1:33 @4) + (54 @5) 12.95 km (2:30 / km) +27m 2:29 / km
ahr:131 max:174

IW. Must have rained a fair bit overnight as there were puddles aplenty.
5 PM

Bike - Road 32:22 intensity: (1 @0) + (9:50 @1) + (5:41 @2) + (15:15 @3) + (1:35 @4) 12.8 km (2:32 / km) +43m 2:29 / km
ahr:130 max:160

HFW. In a bit of a rush to get home in time to get across to Risca.
6 PM

Run - Trail 1:05:08 intensity: (9:09 @1) + (29:20 @2) + (11:09 @3) + (13:20 @4) + (2:10 @5) 9.79 km (6:39 / km) +399m 5:31 / km
ahr:135 max:171

Run from Mark and Alice's for the formers 60th birthday. The Young and fit Bristol Monday night group were also there, foolishly tried to hang on to them up the first hill. Really should not have been finding that pace hard work, but definitely was (although some limitations from tight left quad). Found a piano on fire on the way back down. Excellent three course meal after - Happy Birthday Mark.

Sunday Feb 3, 2019 #

4 PM

Climbing 40:00 [1]

A good session at Spot with Craig and Richard. Didn't mange many routs and wasn't feeling very strong, but enjoyed a lot of the new stuff that has been added. Plenty to work on.

Saturday Feb 2, 2019 #

Event: Canceled!! WNL Worcestershire Beacon
 
12 PM

Run - Trail 3:33:16 intensity: (1:37:27 @1) + (1:21:33 @2) + (26:38 @3) + (7:36 @4) + (2 @5) 18.63 km (11:27 / km) +788m 9:27 / km
ahr:119 max:166 shoes: VJ Supra 14

Loop in the Black Mountain with Emma. Lovely sunny day but a biting westerly, so cold up on top and on way out. Once down lower with the wind behind us it was lovely trudging through the snow. Some cool ice and frozen streams and hardly anyone about once off the ridge. Knee was no problem, but pace was also sloe so not sure how much it tested it. Shoes died.

Friday Feb 1, 2019 #

Note
(rest day)

A bit lazy but also letting the hip recover a bit from yesterday. All day planning new MDC runs, looking forward to them. Doesn't feel like I achieved much though.

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