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Training Log Archive: Magic

In the 28 days ending Feb 28, 2021:

activity	#	time	miles		km		+m
Run - Trail	18	20:26:09	123.52	(9:56)	198.79	(6:10)	5443
Bike - Gravel	3	8:57:09	103.71	(5:11)	166.91	(3:13)	2397
Bike - Mountain	1	5:45:49	35.28	(9:48)	56.78	(6:05)	1645
Mapping	1	1:56:08	5.69	(20:24)	9.16	(12:40)	47
Bike - Static	2	1:25:42
Run - Terrain	1	1:10:05	6.56	(10:41)	10.56	(6:38)	270
Run - Road	2	59:44	7.83	(7:37)	12.61	(4:44)	117
Pilates	1	48:09	0.42	(1:54:38)	0.68	(1:11:14)
Strength exercises	1	28:38
Total	30	41:57:33	283.03		455.49		9919
[1-5]	30	39:03:22

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Sunday Feb 28, 2021 #

10 AM

Run - Trail 3:37:00 33.04 km (6:34 / km) +982m 5:43 / km
ahr:137 max:176 shoes: Salomon Fellraiser 20 (orange)

Great run out to the top of Llantrisant Forest with Matt and Martyn. Glorious day again and loads of people out - saw a group of 12 e-mountain bikers in the woods which must have been a couple of very big families... Hip a bit sore after 2 hours but didn't get worse and legs feeling good enough to want to add the Garth in at the end as a bonus. Really enjoyable day out - just can't wait to be able to do this sort of thing in new places again.

Saturday Feb 27, 2021 #

10 AM

Mapping 1:56:08 9.16 km (12:40 / km) +47m 12:21 / km
ahr:70 max:105

4 hours surveying Tonywynlais - mostly the nature reserve and Coryton roundabout. As usual, found a few new spots that were new to me. Taff trail exceptionally busy, was very glad that we cycled yesterday as the lanes in the Vale would have been rammed today! Another few hours needed to finish around the east side of the village.

Friday Feb 26, 2021 #

10 AM

Bike - Gravel 2:31:43 77.13 km (1:58 / km) +893m 1:52 / km
ahr:106 max:148

Cycle with Emma exploring lanes in the Vale (45 hours), stopped in a nice but very expensive farm shop for tea and a cake in Cowbridge. otherwise just tootling along enjoying the good weather - though was only just warm enough at this pace in shorts and short sleeves. Still a way to go to finish my Vale lane project.

Thursday Feb 25, 2021 #

4 PM

Run - Trail 1:04:59 9.78 km (6:39 / km) +283m 5:48 / km
ahr:140 max:173 shoes: Salomon Fellraiser 20 (orange)

Couldn't quite get myself out of the door so roped in Ollie to come along, so a bit later than usual due to his baby sitting duties. His choice to go straight up the Garth, which was grand as we were going at his pace - he also wanted to run straight towards the sun. I was just happy that the sun was out.

Wednesday Feb 24, 2021 #

12 PM

Run - Trail 52:39 7.81 km (6:44 / km) +227m 5:53 / km
ahr:129 max:161 shoes: Salomon Fellraiser 2019 (aqua)

Another mild and dry day. Legs tired from last night so this was slow and easy. Siren going off in the quarry as I was heading up through Nant y-Bedw but by the time I got to the viewpoint they'd finishing blasting. Trail sticky but not too wet at the moment.

Tuesday Feb 23, 2021 #

5 PM

Run - Trail 1:15:11 13.0 km (5:47 / km) +359m 5:05 / km
ahr:144 max:170 shoes: Salomon Fellraiser 2019 (aqua)

MDC with Martyn. He had me working hard this evening and although my quads weren't delighted about that, they were only wobbly rather than tight. Good pace throughout and not much in the way of rests. Also dry and mild and made it to Caerphilly Covid Cafe before needing the headlights.

Monday Feb 22, 2021 #

12 PM

Run - Trail 31:20 5.52 km (5:41 / km) +136m 5:03 / km
ahr:140 max:159 shoes: Salomon Fellraiser 2019 (aqua)

Short run out on a really lovely afternoon, was sweating in shorts and t-shirt. Started feeling pretty good but couldn't maintain the effort - think I need to warm up for longer before putting a good effort in.

6 PM

Pilates 48:09 0.68 km (1:11:14 / km)
ahr:73 max:131

FVO Pilates, after missing a few weeks I managed to get back on the boat. Not feeling too bad and managed to keep everything in control, even managed most of the circuits bit (aside from Burpees...)

Sunday Feb 21, 2021 #

8 AM

Bike - Gravel 3:07:06 40.34 km (4:38 / km) +821m 4:13 / km
ahr:118 max:161

With Mark and Nick over to Machen, heavy rain forecast for most of the morning but we only really had about 15 minutes of proper rain. A few detours to avoid the wettest bits but overall a nice loop, especially the climb up onto Mynydd y Grug which was quite unexpected. Legs feeling quite awake after an easy week which was nice.

Saturday Feb 20, 2021 #

12 PM

Run - Road 26:53 6.28 km (4:17 / km) +58m 4:06 / km
ahr:163 max:183 shoes: Salomon Trailster 2

Not feeling very motivated to get out so opted for something short and flat, but had to put a bit of effort in to offset the lack of distance and elevation. So a tempo effort around the Nant Garw loop, reasonably pleased with it actually, but legs really just can't go faster than 4mpk pace. Wales was supposed to be under water today but it was dryish most of the day here.

C • Massage thingy 10

Friday Feb 19, 2021 #

12 PM

Run - Trail 1:05:26 10.6 km (6:10 / km) +249m 5:31 / km
ahr:133 max:171 shoes: Salomon Fellraiser 2019 (aqua)

With Ollie to explore south of the M4 a bit, unfortunately he was under time pressure so we had to turn around pretty much once we got there! Legs feeling recovered at last, so much be time to mistreat them again. Ground saturated and slippery everywhere, but it was mild and didn't rain on us.

Thursday Feb 18, 2021 #

1 PM

Run - Terrain 1:10:05 10.56 km (6:38 / km) +270m 5:53 / km
ahr:137 max:166 shoes: Salomon Fellraiser 2019 (aqua)

At last a run not from home! In Dinas Powis for work so had the opportunity to further explore the woods there, 100% worth a map. Just about all the woods are passable, though will bush up a lot in the summer, but also some nice open bits and a really good path network. Bit muddy at this time of year though - to the degree that I've called this a terrain run even though I spent all my time on paths.

Wednesday Feb 17, 2021 #

6 PM

Bike - Static 40:41
ahr:108 max:122

Tuesday Feb 16, 2021 #

11 AM

Strength exercises 28:38
ahr:63 max:118

Online core session run by work. Not very strenuous but very well run. Will be good to make a habit of it over the next few weeks.

5 PM

Run - Trail 1:06:39 10.78 km (6:11 / km) +279m 5:28 / km
ahr:131 max:158 shoes: Salomon Fellraiser 2019 (aqua)

MDC run with Martyn with bonus daylight for over half of it. Body still completely drained so this was very slow - even had to walk some of the hills. Calfs tight starting but eased out. GPS appears to have had a mind of its own between 1km and 6km.

Monday Feb 15, 2021 #

12 PM

Run - Trail 33:59 5.19 km (6:33 / km) +134m 5:48 / km
ahr:139 max:163 shoes: Salomon Fellraiser 20 (orange)

Feeling quite battered and tender after yesterday's biking so definitely an easy day. Had intended to join FVO pilates but forgot in the evening.

Sunday Feb 14, 2021 #

9 AM

Bike - Mountain 5:45:49 56.78 km (6:05 / km) +1645m 5:19 / km
ahr:129 max:156

With Mat over to Cwmcarn. Left early in the hope to avoid the rain, which mostly worked, though we did still have a few heavy showers - was well enough kitted up for these not to be a problem though. Ridgeway was still frozen which made it dry but slippery. Broke a chain while in Cwmcarn, but had a spare link that fitted so back on the trail quite quickly. Getting tired towards the end and also wetter, so glad when I made it home. Good day out and quite a few new trails for me.

Saturday Feb 13, 2021 #

3 PM

Run - Trail 42:36 6.4 km (6:39 / km) +257m 5:33 / km
ahr:142 max:167 shoes: Salomon Fellraiser 20 (orange)

Left the run until the afternoon in the hope that the falling snow would get a bit heavier. It didn't, but it was at least cold enough for the snow that fell to settle - the drifts were at least 5cm deep in places on the Garth. Wasn't planning on a hilly run, but have to make the most of snow days.

Friday Feb 12, 2021 #

1 PM

Run - Trail 2:17:38 23.2 km (5:56 / km) +625m 5:14 / km
ahr:144 max:172 shoes: Salomon Fellraiser 20 (orange)

With Martyn out to Coed Whips (where they're after felling some of the nice bots of run). Full stomach at the start and quads not entirely happy again, so surprised to be moving better than expected. Ground was frozen hard along the ridgeway, would have been nice to softer shoes, but was plenty warm enough as working hard in places.

C • Steady run my arse! 3

Thursday Feb 11, 2021 #

12 PM

Run - Trail 45:07 8.58 km (5:15 / km) +245m 4:36 / km
ahr:145 max:170 shoes: Salomon Fellraiser 20 (orange)

Again, felt good on the first hill and then a bit wobbly after, but took it slower today and then tried to increase the pace thereafter. Not perfect but was at least moving well at then end of the run today. Week of short runs with increased effort and tempo speed farlek - I call in a 'Ben Mitchell training schedule' (only at a somewhat slower pace).

Wednesday Feb 10, 2021 #

12 PM

Run - Trail 46:16 7.96 km (5:49 / km) +181m 5:13 / km
ahr:142 max:167 shoes: Salomon Fellraiser 20 (orange)

Much like yesterday, started off feeling pretty good and ran the first hill well, but quads then went into meltdown again and virtually staggered back. Not sure why this keeps happening but it is at least a different part of the quads than has been an issue for the past few years! Cold again and bitter winf, but plenty warm enough running.

Tuesday Feb 9, 2021 #

12 PM

Run - Trail 45:48 8.26 km (5:33 / km) +224m 4:53 / km
ahr:141 max:167 shoes: Salomon Fellraiser 20 (orange)

As per yesterday with a cold day, the odd snowflake about and getting too hot once warmed up. Felt okay on the first hill, tried a bit on the second and was then finished off. Disappointed at that as I should have been quite fresh, hopefully some better form will turn up shortly.

Monday Feb 8, 2021 #

12 PM

Run - Trail 38:55 6.53 km (5:58 / km) +145m 5:22 / km
ahr:125 max:157 shoes: Salomon Fellraiser 20 (orange)

Feeling better today but not as bouncy as I'd hoped, so kept it steady. Pretty cold, but managed to overheat a bit all the same. Trails drying up surprisingly quickly. Random snowflakes in the air but that was about it.

Sunday Feb 7, 2021 #

12 PM

Run - Trail 39:31 6.4 km (6:10 / km) +196m 5:21 / km
ahr:137 max:168 shoes: Salomon Fellraiser 20 (orange)

Another be nice to legs day, though they were actually feeling quite reasonable. Not feeling very motivated despite it actually being quite a nice day 9aside from a cold northerly). Just about managed to get home with dry feet, which hasn't happened in a while.

Saturday Feb 6, 2021 #

10 AM

Bike - Gravel 3:18:20 49.44 km (4:01 / km) +683m 3:45 / km
ahr:114 max:151

Gravel bike with Mark and Nick around Llanwonno. Much damper than expecting at the start with near persistent drizzle, which turned to sleet higher up in the woods. Thankfully cleared on the return and the sun almost came out. Nice easy pace and the only mechanical was a damaged disc pad from me (second time the same one has lost its pad - new brand next time I think). Nice easy pace and very enjoyable - easy washed the bike immediately on getting home!

Friday Feb 5, 2021 #

7 PM

Bike - Static 45:01 [2]
ahr:33 max:49

Upper outside of quads unusually tight and feeling like my body needs a few easy days in general, so trundled on the turbo while watching a grand Designs.

C • HR 3

Thursday Feb 4, 2021 #

12 PM

Run - Trail 1:10:51 11.54 km (6:08 / km) +312m 5:24 / km
ahr:127 max:161 shoes: Salomon Fellraiser 20 (orange)

East today and again sought trails that I don't use very often. Upper quads tight and didn't like steep climbs, so looked for the easier ascending options. Coal adit just above the 4x4 track below the Black Cock has been clocked up - somewhere else I should have had a nosy inside while there was na opportunity.

Wednesday Feb 3, 2021 #

12 PM

Run - Trail 1:10:57 11.64 km (6:06 / km) +277m 5:27 / km
ahr:135 max:168 shoes: Salomon Fellraiser 20 (orange)

Lunchtime loop around Pentyrch in an unusual way. Consecutive days of running building up in my legs, which is sort of the plan.

Tuesday Feb 2, 2021 #

5 PM

Run - Trail 1:21:17 12.56 km (6:28 / km) +333m 5:43 / km
ahr:130 max:161 shoes: Salomon Trailster 2

Was meant to be meeting Martyn but we got our interpretation of when to meet up confused and didn't end up in the same place at the same time. Started in rain, but eased once off the hill. Legs heavy, so opted for slow and steady and cut it short. Made it to the top of CyA before needing to turn the light on, nearly 6, which is a nice positive sign of Spring coming - the rain and mud not so much.

Monday Feb 1, 2021 #

12 PM

Run - Road 32:51 6.33 km (5:11 / km) +59m 4:58 / km
ahr:125 max:142 shoes: Salomon Trailster 2

Needed some flat and easy, so decided to wear a new pair of shoes in on the tarmac. Even though just about all of this loop is on cycleways, running on straight tarmac just slows time to a virtual standstill. Felt like I was easily out twice as long.

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