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Training Log Archive: Magic

In the 30 days ending Jun 30, 2020:

activity # timemileskm+m
  Run - Trail 10 14:05:31 77.23(10:57) 124.3(6:48) 3817
  Bike - Road4 7:47:41 108.42(4:19) 174.49(2:41) 1985
  Pilates5 4:17:34 1.39(3:05:43) 2.23(1:55:24)
  Bike - Mountain 1 1:41:48 11.58(8:47) 18.64(5:28) 518
  Circuits3 1:35:20 1.62(58:59) 2.6(36:39)
  Run - Intervals1 48:29 4.66(10:24) 7.5(6:28) 279
  Strength exercises1 32:50 0.34(1:36:47) 0.55(1:00:08)
  Total25 30:49:13 205.24(9:01) 330.3(5:36) 6600
  [1-5]25 26:13:14

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Tuesday Jun 30, 2020 #

6 PM

Run - Trail 40:04 intensity: (32 @0) + (49 @1) + (5:54 @2) + (17:27 @3) + (15:22 @4) 6.8 km (5:53 / km) +159m 5:17 / km
ahr:143 max:162 shoes: Salomon Fellraiser 20 (orange)

Easy from home up Nanty y Bedw. Not wet but things not dry either. Nowhere near enough rain to make things muddy yet though. Head just not up for this so was pretty much a plod.

Monday Jun 29, 2020 #

6 PM

Pilates 48:38 intensity: (40:40 @0) + (7:58 @1) 0.36 km (2:14:21 / km)
ahr:79 max:101

FVO Pilates. Found it tough to keep going.

Sunday Jun 28, 2020 #

Note

Pretty much a copy of yesterday.

Saturday Jun 27, 2020 #

Note

Not av ery nice day and had no inclination to get out in to it. Disappointed that I didn't do any work on the legs though.

Friday Jun 26, 2020 #

Note
(rest day)

Site visit in the Midlands. Not too long a day but feeling exhausted and not fully hydrated after yesterday yet. Another hot day.

Thursday Jun 25, 2020 #

11 AM

Bike - Road 2:12:57 intensity: (41 @0) + (26:37 @1) + (51:34 @2) + (52:23 @3) + (1:42 @4) 52.38 km (2:32 / km) +583m 2:24 / km
ahr:130 max:152

Another baking hot day. Out to Ogmore-bu-sea to see what he sea looks like. Much, much, much busier than I was expecting, hundreds there, but the beach well able to accommodate everyone. Also loads of big groups of teenagers making no attempt whatsoever to social distance. Explored lots of new lanes on the way out, all from map memory, which I mostly got right. Good time of year for tractors.
4 PM

Bike - Road 2:04:39 intensity: (16:31 @1) + (51:25 @2) + (55:36 @3) + (1:07 @4) 45.44 km (2:45 / km) +516m 2:36 / km
ahr:132 max:156

Spent a couple of hours paddling and people watching (more people on the beach than I have seen over the entire past 3 months!) so the return trip was a separate ride. Took a couple of litres of water with me but was dead by half way home an really struggling up to Pentyrch (had to stop to buy a drink). Again, some nice new lanes explored.

Wednesday Jun 24, 2020 #

6 PM

Run - Intervals 48:29 intensity: (1:03 @1) + (4:49 @2) + (23:41 @3) + (16:00 @4) + (2:56 @5) 7.5 km (6:28 / km) +279m 5:27 / km
ahr:138 max:178 shoes: Asics Adventurer (Blue)

Hill session with Matt, Martyn and Cara in the woods at Gwaelod to try and avoid some of the heat. Worked to a degree and I made it through the session without overheating, but struggled thereafter. 6 times up the hill in the west of the woods, certainly not as fast as when I did this a few years ago, but also moving okay and just behind Martyn for most of it. Completely wasted and struggled to keep moving on the warm down.

Tuesday Jun 23, 2020 #

6 PM

Run - Trail 50:20 intensity: (19 @0) + (20:48 @1) + (21:59 @2) + (6:47 @3) + (27 @4) 6.43 km (7:50 / km) +169m 6:55 / km
ahr:122 max:155 shoes: Asics Adventurer (Blue)

Very easy trot with Cara (she did get me out). Showed her a few new routes. Mild and humid.

Monday Jun 22, 2020 #

12 PM

Circuits 30:44 intensity: (14:59 @0) + (14:56 @1) + (44 @2) + (5 @3) 0.81 km (37:51 / km)
ahr:88 max:139

PE with Joe. He was pushing us hard today, had to substitute a few exercises to get my breath back!
6 PM

Pilates 49:59 intensity: (37:12 @0) + (12:47 @1) 0.51 km (1:37:26 / km)
ahr:83 max:118

FVO Pilates. Thought I was improving last week but I think now that it was because I hadn't done Joe earlier in the day!

Sunday Jun 21, 2020 #

2 PM

Run - Trail 3:25:07 intensity: (23:21 @1) + (1:01:13 @2) + (1:10:35 @3) + (44:46 @4) + (5:12 @5) 26.61 km (7:43 / km) +879m 6:37 / km
ahr:138 max:174 shoes: Salomon Fellraiser 20 (orange)

Good long run from Bedwas to the north and east, exploring lots of new trails with Martyn, Richard and Matt for company. Shouted at twice, once by an angry lady who can't have been aware than a byway went through her yard (didn't stop to find out) and once by a guy who was probably going to tell us that the right of way we'd just come along was closed - he'd have had a point had there been a sign at the opposite end when we joined it! Legs doing okay, not great but not complaining too much either - aside from the last descent down the road, which was nice to have Richard for company on. Good afternoon out.

Saturday Jun 20, 2020 #

2 PM

Bike - Road 59:05 intensity: (3:04 @1) + (10:58 @2) + (29:44 @3) + (15:16 @4) + (3 @5) 23.44 km (2:31 / km) +375m 2:20 / km
ahr:141 max:165

Cycle to Newport to meet Richard, Clare and Mark for cake and a chat on the Ridgeway. Felt like I was cycling okay. Road bike does feel so much faster than the gravel bike (on the road - which I suppose it should!).
5 PM

Bike - Road 2:31:00 intensity: (1:05 @0) + (1:13:12 @1) + (49:22 @2) + (19:36 @3) + (7:45 @4) 53.23 km (2:50 / km) +511m 2:42 / km
ahr:122 max:160

Back from Newport with Mark via Betws, Ystrad Mynach and Nelson on the cycle routes. Quick enough start but then Mark ran out of energy, so a nice social pace thereafter, including a chocolate stop at a local shop outside Nelson to get Mark home!

Friday Jun 19, 2020 #

Note

Too easy to be lazy after getting myself out yesterday evening!

Thursday Jun 18, 2020 #

6 PM

Run - Trail 1:12:41 intensity: (19 @0) + (8:27 @1) + (14:41 @2) + (23:49 @3) + (20:49 @4) + (4:36 @5) 11.02 km (6:36 / km) +325m 5:45 / km
ahr:141 max:168 shoes: Salomon Fellraiser 20 (orange)

Loop around Craig yr Allt and exploring Blaenwgnlais quarry with Martyn. Needed the company or else I wouldn't have made it out. Tried hard up CyA but just wasn't moving - the segment to the top, which I have done in 4:00, took 6:30 and I couldn't have done it much quicker. Felt good running off the hill after a rest though. Stupid legs.

Wednesday Jun 17, 2020 #

12 PM

Circuits 31:27 intensity: (19:47 @0) + (10:33 @1) + (1:06 @2) + (1 @3) 0.93 km (33:43 / km)
ahr:88 max:135

PE with Joe. Been too long. Lots of lunges.

Tuesday Jun 16, 2020 #

6 PM

Run - Trail 45:41 intensity: (4:15 @1) + (3:47 @2) + (16:49 @3) + (18:55 @4) + (1:55 @5) 6.76 km (6:46 / km) +205m 5:52 / km
ahr:145 max:171 shoes: Salomon Fellraiser 20 (orange)

Short hill session with Martyn out the back of Naby y Bedw. Not feeling amazing but ground out 5 efforts (though didn't record the first one). Martyn not with it all today. Nice evening but things a little damp after the recent rain.

Monday Jun 15, 2020 #

6 PM

Pilates 50:30 intensity: (36:05 @0) + (14:15 @1) + (10 @2) 0.49 km (1:42:51 / km)
ahr:82 max:123

FVO Pilates. Would have been easy to skip this, but glad I made it. Missed Joe this morning due to trying to finish some work.

Sunday Jun 14, 2020 #

Note

Great plans for an afternoon road bike but the motivation simply wasn't there when it came to time to actually get out. Don't like days like this.

Saturday Jun 13, 2020 #

11 AM

Run - Trail 2:35:52 intensity: (33 @0) + (15:27 @1) + (35:19 @2) + (1:08:06 @3) + (34:00 @4) + (2:27 @5) 21.33 km (7:18 / km) +473m 6:35 / km
ahr:139 max:169 shoes: Salomon Fellraiser 20 (orange)

Explore between Llantrisant and Mynydd y Glyn with Martyn. Expecting some rain but it turned out to be mild and muggy, even a bit of sun. Some nice hidden trails but also some that were completely nonexistent. Feeling much better than last week but still finding it hard towards the end, despite the many stops.

Friday Jun 12, 2020 #

5 PM

Run - Trail 32:02 intensity: (59 @1) + (3:21 @2) + (12:38 @3) + (12:25 @4) + (2:39 @5) 5.51 km (5:49 / km) +160m 5:05 / km
ahr:147 max:171 shoes: Asics Adventurer (Blue)

Nice little loop of Nant y Bedw once I manged to get myself out. Legs feeling okay but not wanting to go further. Wet legs from vegetation but not enough puddles to get properly wet feet.

Thursday Jun 11, 2020 #

Note

Worked late to finish a job and then had a CPD online, so not done until 8, wasn't running then.

Wednesday Jun 10, 2020 #

Note

Site visits in Stoke on Trent and Walsall. No time for a break. Long day.

Tuesday Jun 9, 2020 #

6 PM

Run - Trail 56:35 intensity: (20 @0) + (1:05 @1) + (5:52 @2) + (13:02 @3) + (30:22 @4) + (5:54 @5) 8.78 km (6:27 / km) +411m 5:13 / km
ahr:150 max:175 shoes: Asics Adventurer (Blue)

Half attempt at a hill session on the back of the Garth with matt and Martyn. Body just not interested so just plodded away doing a shorter version of the hill than the other two. Spent by the end even then.

Monday Jun 8, 2020 #

6 PM

Pilates 1:01:05 intensity: (50:53 @0) + (9:50 @1) + (22 @2) 0.53 km (1:56:08 / km)
ahr:75 max:123

Too busy to do Joe this morning. Pilates was a good distraction.

Sunday Jun 7, 2020 #

10 AM

Run - Trail 1:56:41 intensity: (11 @0) + (1:18 @1) + (15:12 @2) + (36:07 @3) + (42:17 @4) + (21:36 @5) 19.12 km (6:06 / km) +681m 5:11 / km
ahr:150 max:185 shoes: Asics Adventurer (Blue)

Pony Circular with Matt and Martyn. Thought I'd feel reasonably good after a very easy week but struggled all the way. Just feeling run down and energy-less. Don't know why, maybe I am just missing a change of scene. Nice day and good route though and good to have company.

Saturday Jun 6, 2020 #

3 PM

Bike - Mountain 1:41:48 intensity: (51 @0) + (1:40:56 @1) + (1 @3) 18.64 km (5:28 / km) +518m 4:48 / km
ahr:92 max:110

Fun evening loop around the Garth and Criagiau with Mark. He's not so fit so the pack was nice and easy. Couldn't work out why my gears were slipping so much until I got home and noticed that the skewer that tightens the quick release in the rear wheel was missing...

Friday Jun 5, 2020 #

Note

As per yesterday, but I probably should have done something.

Thursday Jun 4, 2020 #

Note

Having an easy few days as body not enjoying exercise at the moment.

Wednesday Jun 3, 2020 #

11 AM

Circuits 33:09 intensity: (19:11 @0) + (13:29 @1) + (29 @2) 0.86 km (38:44 / km)
ahr:87 max:128

PE with Joe. Focusing on the core.

Tuesday Jun 2, 2020 #

6 PM

Run - Trail 1:10:28 intensity: (16 @0) + (1:03 @1) + (7:47 @2) + (25:29 @3) + (33:13 @4) + (2:40 @5) 11.94 km (5:54 / km) +356m 5:08 / km
ahr:148 max:172 shoes: Asics Adventurer (Blue)

Matt made use of his newly acquired freedom to cycle to the limit of his 5 miles to go for a run, was great to have some different company and I think he very much enjoyed the hills. I struggles, okay up the first one but then just hanging on. Bike trails at The Ranch have been extended since my last explore.

Monday Jun 1, 2020 #

11 AM

Strength exercises 32:50 intensity: (18:52 @0) + (7:44 @1) + (2:44 @2) + (1:54 @3) + (55 @4) + (41 @5) 0.55 km (1:00:08 / km)
ahr:96 max:172

PE with Joe. Think I'm the only one left doing this, not that I paid him much attention. Good core workout again.
6 PM

Pilates 47:22 intensity: (33:13 @0) + (14:09 @1) 0.34 km (2:19:19 / km)
ahr:84 max:118

FVO Pilates. Nice session, but the press-ups were hard after a double session this morning.

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