Training Log Archive: MagicIn the 30 days ending Sep 30, 2020:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||
Wednesday Sep 30, 2020 #
6 PM
Run - Trail 42:00 [3] 7.1 km (5:55 / km) +230m 5:05 / km
shoes: Asics trail (orange)
Quick loop from Martyn's. Struggle up the hill, but better than last week. Also moving better in general, but still not an enjoyable flow. Managed to keep dry aside from some wet vegetation.
Tuesday Sep 29, 2020 #
9 AM
Walk 3:00:00 [1] 16.0 km (11:15 / km) +200m 10:35 / km
Field work on Gelligaer Common for work. Amazing day, had to strip to my pants in the middle of the common to take my base layers off!. All walking, out about 6 hours.
Monday Sep 28, 2020 #
Pilates 53:23
FVO Pilates. Tried to put a bit of effort into this this evening, but when it's the only strength type of exercise that I've been doing each week, it means that I struggle. need to do more.
Sunday Sep 27, 2020 #
Run - Trail 4:15:00 [2] 29.0 km (8:48 / km) +800m 7:44 / km
shoes: Asics trail (orange)
Last day of freedom to get to the hills before lockdown part 2. In the Black Mountains supporting Helen Brown on her recording breaking South Wales Traverse. Parked north of Llanbedr and met Helen (with Matt and Ed) on the far side of PCC. Slow but steady then for the next 3 hours, before leaving them to get back to the car via Cruig Mawr. Lovely day to be in the hills and a few new bits for me (but forgot to wear my watch!). Picked up the pace a lot after leaving Helen. Hip stiff and limping for the last 20 minutes.
Saturday Sep 26, 2020 #
Note
Day off, but don't remember why!
Friday Sep 25, 2020 #
5 PM
Run - Road 1:06:11 12.0 km (5:31 / km) +229m 5:02 / km
ahr:140 max:165 shoes: Asics trail (orange)
Run over to Mark and Clare's to drop off bike packing kit. Quads still very sore, but responding well to stretching. Took until about 45 minutes to start feeling okay, but glad to get there.
Thursday Sep 24, 2020 #
5 PM
Run - Trail 41:43 6.93 km (6:01 / km) +219m 5:12 / km
ahr:139 max:166 shoes: Asics trail (orange)
With Martyn, trespassing into RCT. Quads sore and tight, kept having to stop and stretch them and really struggled going up hill. Nice evening though.
Wednesday Sep 23, 2020 #
6 PM
Run - Orienteering 59:29 12.15 km (4:54 / km) +41m 4:49 / km
ahr:152 max:169 shoes: Asics trail (orange)
SWOC Street O in St Mellons. Not run here before and it was nice to be somewhere unfamiliar. Quads complaining a lot from about 10 to 30 minutes but then got a bit better. Almost felt like I was running okay (if downhill with a following wind). Think I close a good route (skipping most of the low scoring controls), but as usual, phone only recorded the first 10 minutes before shutting down. May have sore legs tomorrow.
Tuesday Sep 22, 2020 #
Note
Drive back to Taffs Well before moving to Cardiff for a fortnight while my landlord self isolates in the house.
Monday Sep 21, 2020 #
8 AM
Bike - Gravel 9:23 2.07 km (4:32 / km) +10m 4:26 / km
ahr:128 max:166
Western Scotland Gravel bike adventure - Part 7 - campsite to Tummel Bridge.
Didn't meant to create a separate entry for this, but as per Saturday, my watch reset itself while having breakfast. Also stocked up on food as Glen Lyon was looking pretty empty. Cloudy this morning, which started to list while having breakfast.
Didn't meant to create a separate entry for this, but as per Saturday, my watch reset itself while having breakfast. Also stocked up on food as Glen Lyon was looking pretty empty. Cloudy this morning, which started to list while having breakfast.
Bike - Gravel 2:23:03 29.94 km (4:47 / km) +471m 4:26 / km
ahr:115 max:148
Western Scotland Gravel bike adventure - Part 8 Tummel Bridge to Glen Lyon.
This was great. At least once the trek back up to Kinlock Rannock was over. Climb through Rannock Forest was really nice and perfect for gravel bikes, as was the track across the moor and the descent down into Glen Lyon. Stopped briefly at a map at the bottom to see a cafe marked just up the road. Headed off with fingers crossed. Cafe open and with plenty of cake. Clouds had also lifted and the sun briefly came out.
This was great. At least once the trek back up to Kinlock Rannock was over. Climb through Rannock Forest was really nice and perfect for gravel bikes, as was the track across the moor and the descent down into Glen Lyon. Stopped briefly at a map at the bottom to see a cafe marked just up the road. Headed off with fingers crossed. Cafe open and with plenty of cake. Clouds had also lifted and the sun briefly came out.
Bike - Gravel 4:08:30 42.41 km (5:52 / km) +512m 5:32 / km
ahr:106 max:144
Western Scotland Gravel bike adventure - Part 9 - Glen Lyon to Tyndrum.
Last stage, but broken halfway for a remote lunch stop. After having a gently but nevertheless consistent headwind for the past few days was hoping that it would be behind us today. But no, the clouds have brought with them a westerly wind, so the cycle up the glen (supposedly the longest, lovely and loneliest in Scotland) was into a stiff and cool wind.
Tar mac ran out after the last dam and the lake side track was very bumpy on my pretty tender contact points. Was glad that there was no rush and the bumps could be negotiated slowly! This was the only section with river crossings, which meant able half a dozen paddles through pretty cold water. Lovely descent after the pass at the end of Loch Lyon but surprised to then learn that there was another climb back up towards Tyndrum. Did the climb on the West Highland Way, which was somewhat nice than the bust A road, then a final smooth descent to Tyndrum.
Great trip all around, but made special with so much sun. Route was really varied and offered loads, shame to miss out on the Glenfinnan section but was the right call. Hop to be back to discover more in the not too distant future.
Last stage, but broken halfway for a remote lunch stop. After having a gently but nevertheless consistent headwind for the past few days was hoping that it would be behind us today. But no, the clouds have brought with them a westerly wind, so the cycle up the glen (supposedly the longest, lovely and loneliest in Scotland) was into a stiff and cool wind.
Tar mac ran out after the last dam and the lake side track was very bumpy on my pretty tender contact points. Was glad that there was no rush and the bumps could be negotiated slowly! This was the only section with river crossings, which meant able half a dozen paddles through pretty cold water. Lovely descent after the pass at the end of Loch Lyon but surprised to then learn that there was another climb back up towards Tyndrum. Did the climb on the West Highland Way, which was somewhat nice than the bust A road, then a final smooth descent to Tyndrum.
Great trip all around, but made special with so much sun. Route was really varied and offered loads, shame to miss out on the Glenfinnan section but was the right call. Hop to be back to discover more in the not too distant future.
Sunday Sep 20, 2020 #
8 AM
Bike - Gravel 6:39:19 81.82 km (4:53 / km) +812m 4:39 / km
ahr:110 max:159
Western Scotland Gravel bike adventure - Part 6 - Glencoe to Tummel Bridge
Delay at the start as the only road through Glencoe was shut so Bentley could film a commercial. At least it meant that there was so much traffic built up that it had to pass up slowly. Stopped below the iconic Buachaille Etive Mor for a lake breakfast by the river, before hitting the the off road section. The section on the track across Rannock Moor was much better than expected and was easy to cycle. The 3km hike-a-bike section was also not to hard (much easier than yesterday's) and the final section down through the woods to Rannoch Station was lovely (passing a surprising sandy beach at the end of Lock Laidon).
Great cafe at the station and could have spent ages in the sun there, but we didn't have a plan for dinner and didn't know was available down the valley. Lovely section of road down to Kinloch Rannock, which was a lovely wee village but unfortunately only had a posh hotel that was only serving food to guests. The waiter suggested Aberfeldy (another 20 miles and a big climb...). Set off to see what Tummel Bridge had to offer.
Delighted to discover that the caravan park, it's shop and take away were open there! Off to the lake to find a place to camp and have a wash before returning to the takeaway for rather too many chips (but a full stomach at least). Another amazing day in the saddle.
Delay at the start as the only road through Glencoe was shut so Bentley could film a commercial. At least it meant that there was so much traffic built up that it had to pass up slowly. Stopped below the iconic Buachaille Etive Mor for a lake breakfast by the river, before hitting the the off road section. The section on the track across Rannock Moor was much better than expected and was easy to cycle. The 3km hike-a-bike section was also not to hard (much easier than yesterday's) and the final section down through the woods to Rannoch Station was lovely (passing a surprising sandy beach at the end of Lock Laidon).
Great cafe at the station and could have spent ages in the sun there, but we didn't have a plan for dinner and didn't know was available down the valley. Lovely section of road down to Kinloch Rannock, which was a lovely wee village but unfortunately only had a posh hotel that was only serving food to guests. The waiter suggested Aberfeldy (another 20 miles and a big climb...). Set off to see what Tummel Bridge had to offer.
Delighted to discover that the caravan park, it's shop and take away were open there! Off to the lake to find a place to camp and have a wash before returning to the takeaway for rather too many chips (but a full stomach at least). Another amazing day in the saddle.
Saturday Sep 19, 2020 #
10 AM
Bike - Gravel 2:41:17 22.11 km (7:18 / km) +438m 6:38 / km
ahr:109 max:149
Western Scotland Gravel bike adventure - Part 3 - Ardnamurchan.
What a great place, remote and quite. Morning ferry from Tobermory to Kilchoan from where we took the road less travelled along the northern side of the peninsula. I say road, but actually a lane that turned into a track and then a footpath and then a bog. About an hour of hike-a-bike but worth it to get to the empty white sands of Singing Sands for a mid morning break (forest here would make an awesome map, loads of contour and rock details, mostly slow run, but also a sign saying unexplored munitions...)
What a great place, remote and quite. Morning ferry from Tobermory to Kilchoan from where we took the road less travelled along the northern side of the peninsula. I say road, but actually a lane that turned into a track and then a footpath and then a bog. About an hour of hike-a-bike but worth it to get to the empty white sands of Singing Sands for a mid morning break (forest here would make an awesome map, loads of contour and rock details, mostly slow run, but also a sign saying unexplored munitions...)
Bike - Gravel 3:18:56 51.97 km (3:50 / km) +574m 3:38 / km
ahr:111 max:147
Western Scotland Gravel bike adventure - Part 4 - Singing Sands to Corran.
Plan had been to have lunch at Strontian, then take the wee road over to Pollack and the loch-side track to Glenfinnan. However, after the morning's hike-a-bike and a particularity bumpy (up and down) section of road prior to Strontian, we realised that we would run out of daylight to get to Glenfinnan, as there that was no other dinner options in that direction it seemed like a bit too big a risk! So headed east instead (along a surprisingly good road).
Plan had been to have lunch at Strontian, then take the wee road over to Pollack and the loch-side track to Glenfinnan. However, after the morning's hike-a-bike and a particularity bumpy (up and down) section of road prior to Strontian, we realised that we would run out of daylight to get to Glenfinnan, as there that was no other dinner options in that direction it seemed like a bit too big a risk! So headed east instead (along a surprisingly good road).
Bike - Gravel 33:30 10.56 km (3:10 / km) +99m 3:02 / km
ahr:111 max:128
Western Scotland Gravel bike adventure - Part 5 - Corran to Glencoe
Arrived at the ferry to be first in the queue, but as per usual, bikes get on last. Just as the last car loaded an ambulance turned up with lights flashing, drove straight onto the boat and it immediately departed! But can't complain about giving the ambulance priority and it was only a 20 minute wait in the sun. Stopped in Ballachulish to stock up on breakfast for the following day and went to find a camping spot via a very cold wash in the river. Got to the only restaurant 5 minutes after last orders, but they thankfully let us in (very close to not being so understanding with the ambulance!). Another epic day of sun and scenery.
Arrived at the ferry to be first in the queue, but as per usual, bikes get on last. Just as the last car loaded an ambulance turned up with lights flashing, drove straight onto the boat and it immediately departed! But can't complain about giving the ambulance priority and it was only a 20 minute wait in the sun. Stopped in Ballachulish to stock up on breakfast for the following day and went to find a camping spot via a very cold wash in the river. Got to the only restaurant 5 minutes after last orders, but they thankfully let us in (very close to not being so understanding with the ambulance!). Another epic day of sun and scenery.
Friday Sep 18, 2020 #
11 AM
Bike - Gravel 1:26:08 21.3 km (4:03 / km) +274m 3:48 / km
ahr:115 max:148
Western Scotland Gravel bike adventure - Part 1 - Taynuilt to Oban.
Got the train from Tyndrum to avoid a dull road section, but hopped off in Taynuilt to do the nice bit on the lanes over to Oban. Chain came off on the first hill (which was the only mechanical of the trip). Tesco in Oban for lunch supplies to be eaten on the Mull ferry (caught a glimpses of a porpoise).
Got the train from Tyndrum to avoid a dull road section, but hopped off in Taynuilt to do the nice bit on the lanes over to Oban. Chain came off on the first hill (which was the only mechanical of the trip). Tesco in Oban for lunch supplies to be eaten on the Mull ferry (caught a glimpses of a porpoise).
2 PM
Bike - Gravel 4:39:12 78.26 km (3:34 / km) +867m 3:23 / km
ahr:116 max:147
Western Scotland Gravel bike adventure - Part 2 - Mull.
Surprisingly busy for the time of year, but I think many people also taking advantage of the excellent forecast. Road along the northern shore was the highlight of the cycle, with cliffs, green grass and a blue sea - saw an otter and possibly an eagle (had a chat with some bird watchers who had seen a couple). Tough end of the cycle to Tobermory (pretty and colourful wee town) but found a lovely remote camping spot overlooking the sea and there was plenty of choice for food in the town. Great day.
Surprisingly busy for the time of year, but I think many people also taking advantage of the excellent forecast. Road along the northern shore was the highlight of the cycle, with cliffs, green grass and a blue sea - saw an otter and possibly an eagle (had a chat with some bird watchers who had seen a couple). Tough end of the cycle to Tobermory (pretty and colourful wee town) but found a lovely remote camping spot overlooking the sea and there was plenty of choice for food in the town. Great day.
Thursday Sep 17, 2020 #
Note
Day of packing and driving north. Beautiful day, pity not to be able to take advantage of it.
Wednesday Sep 16, 2020 #
6 PM
Run - Trail 1:19:33 12.84 km (6:12 / km) +154m 5:51 / km
ahr:128 max:156 shoes: Salomon Fellraiser 20 (orange)
Run exploring some random farmland and a bit of the coast with Matt and Rcro from Wick. Another super mild evening, but at least this evening there was no mist. Quite a few over grown styles, but surprisingly, everything was passable! Nice and social run.
Tuesday Sep 15, 2020 #
6 PM
Run - Trail 1:20:12 13.64 km (5:53 / km) +436m 5:04 / km
ahr:152 max:159 shoes: Salomon Fellraiser 20 (orange)
MDC run from Margam. Glorious day which turned into heavy mist as soon as we got to Margam, which stayed put for the whole run, pretty muggy though. Really struggled on the climbs and my hear rate was way up there just about all the way. Speedy group out tonight so bagged the trig point in the woods. Got a bit dark on the way back down, glad I had my head torch.
Monday Sep 14, 2020 #
6 PM
Pilates 48:10 0.53 km (1:31:03 / km)
ahr:80 max:121
FVO pilates. Again, glad I did this (and very grateful that its on) but was lacking enthusiasm.
Sunday Sep 13, 2020 #
11 AM
Bike - Road 5:33:08 112.25 km (2:58 / km) +2237m 2:42 / km
ahr:132 max:175
A loop that I've been wanting to do for some time so it seemed like a good opportunity, even though I couldn't find any willing (or unwilling) company. Started from Newbridge as I wanted to the road from there to Beulah done first as it looked pretty nasty, which it certainly with endless up and downs and a headwind.
Nicer once on the smaller roads and the clouds disappeared to revel endless sunshine. Expecting the climbs on this bit to be tough, but not quite as tough as there were, pretty tired by the time I got to Tregaron. Also a very busy bit of road, first meeting a femal cycle group (about 15), then some sort of gravel bike endurance race (another 15), and MX5 car club (about 20) as well as endless motorbike tourers. Not many cars though.
Bought what I though was a good amount of food in Tregaron (it wasn't enough) and enjoyed it at a very nice nature reserve. Hard to get my head around that I wasn't yet half way (but also knew that the end was quite a bit easier).
Climb out of Pony-rhyd-y-groes was much tougher than I was expecting, but once up the first few km the ride through Hafod and then the long gradual climb up Cwmystwyth was really nice. Not been over here before and it was well worth the trip.
Elan Valley was rammed, so many cars and motorbikes, but also looking amazing in the sunshine. Passed an ice-cream van but decided to push on to the cafe. Mistake, as the security guard was closing the gate as I arrived. At the last of my food and pushed on, a cake would have been good but wasn't feeling too tired. However, easy decision to stop at a petrol station for some extra food when I came out on the A470, even though I only had 8km left.
Really enjoyable ride, even if the hills were tough (would have been much easier with a couple more lower gears). Didn't have a problem with the distance or the amount of climb, just the steepness.
Nicer once on the smaller roads and the clouds disappeared to revel endless sunshine. Expecting the climbs on this bit to be tough, but not quite as tough as there were, pretty tired by the time I got to Tregaron. Also a very busy bit of road, first meeting a femal cycle group (about 15), then some sort of gravel bike endurance race (another 15), and MX5 car club (about 20) as well as endless motorbike tourers. Not many cars though.
Bought what I though was a good amount of food in Tregaron (it wasn't enough) and enjoyed it at a very nice nature reserve. Hard to get my head around that I wasn't yet half way (but also knew that the end was quite a bit easier).
Climb out of Pony-rhyd-y-groes was much tougher than I was expecting, but once up the first few km the ride through Hafod and then the long gradual climb up Cwmystwyth was really nice. Not been over here before and it was well worth the trip.
Elan Valley was rammed, so many cars and motorbikes, but also looking amazing in the sunshine. Passed an ice-cream van but decided to push on to the cafe. Mistake, as the security guard was closing the gate as I arrived. At the last of my food and pushed on, a cake would have been good but wasn't feeling too tired. However, easy decision to stop at a petrol station for some extra food when I came out on the A470, even though I only had 8km left.
Really enjoyable ride, even if the hills were tough (would have been much easier with a couple more lower gears). Didn't have a problem with the distance or the amount of climb, just the steepness.
Saturday Sep 12, 2020 #
12 PM
Run - Trail 1:20:03 13.39 km (5:59 / km) +281m 5:25 / km
ahr:141 max:170 shoes: Salomon Fellraiser 20 (orange)
Body in much better condition after a few days off. Didn't try to run hard but comfortable at a steady pace, for an hour at least when my right hip started at me. Nice day.
Friday Sep 11, 2020 #
Note
Planned on an easy turbo session but just not up for it after some extra work.
Thursday Sep 10, 2020 #
Note
After how dead the legs were yesterday I didn't fancy using them again today.
Wednesday Sep 9, 2020 #
6 PM
Run - Trail 58:11 9.06 km (6:25 / km) +290m 5:32 / km
ahr:135 max:165 shoes: Salomon Fellraiser 20 (orange)
Wanting to run a bit more regularly but this proved that I need to get both my quads and right hip sorted first. Slow trudge up CyA, where I felt a bit more energetic once property warmed up. Not checked where the Caerphilly boundary actually is so so of this run may have been illegal!
Tuesday Sep 8, 2020 #
6 PM
Run - Trail 1:03:54 12.0 km (5:19 / km) +198m 4:55 / km
ahr:150 max:185 shoes: Salomon Fellraiser 20 (orange)
MDC from to the south-east of Blaenavon. Pretty good evening and a reasonable crowd out. Didn't feel bad but quads (and fitness) restricting pace, but did enjoy it. Great bit of atmospheric beech wood at the end in the failing light.
Monday Sep 7, 2020 #
6 PM
Pilates 52:35
ahr:81 max:101
FVO Pilates. Improvement on last week but still pretty rubbish at anything to do with strength.
Sunday Sep 6, 2020 #
8 AM
Bike - Gravel 3:38:12 54.84 km (3:59 / km) +1201m 3:35 / km
ahr:134 max:166
Ride with Mark P up the valleys towards Mountain Ash. Not cycled the middle section of the route and it was great on the gravel bike, aside from one tree and maybe ha;f a dozen gates, the route was all cyclable. Also aside from the three punctures that I got! All pinch punctures, once on the hill and then one in the woods on the way down where I hit something in the trail that I didn't see and got both wheels. Then it started to rain.. Thankfully Mark had two tubes with him so we didn't need to fix tubes on the go. Great day out.
Saturday Sep 5, 2020 #
11 AM
Run - Orienteering 1:02:15 8.74 km (7:07 / km) +143m 6:35 / km
ahr:135 max:169 shoes: Jalas 2012
Training on Llangatwg organised (or course) by Mark and Alice, aimed at local juniors. Really nice to be out locally on a map and see some others. Started by going a round a compass course with a new girl, who didn't have much experience but seemed to pick things up quite quickly. Then did a couple of loops on my own. Quads tight so running wasn't easy, but great to be out. Then hung the micro-sprint around the wee map by the car park. Feeling drained so guilty left before the tapes were collected.
Friday Sep 4, 2020 #
5 PM
Run - Trail 49:08 7.61 km (6:27 / km) +286m 5:26 / km
ahr:145 max:170 shoes: Salomon Fellraiser 20 (orange)
Easy jog up to Pentyrch and the Garth. First run from home in two months! Very steady but also happy enough. Hip tight and a bit sore starting but actually fine once warmed up. Quads were always tight and a bit sore and the hamstrings constantly reminded me about the lunges they did yesterday. Enjoyed it much more than I was expecting.
Thursday Sep 3, 2020 #
7 PM
Bike - Static 1:03:08
ahr:125 max:148
Bit more effort than the other day bit still a pretty easy session.
Strength exercises 16:20 0.19 km (1:25:04 / km)
ahr:91 max:119
Introducing the body to some basic exercises again. I'll sure that it'll let me know about it tomorrow.
Wednesday Sep 2, 2020 #
Note
Public consultation in the evening so no time.
Tuesday Sep 1, 2020 #
8 PM
Bike - Static 50:33
ahr:107 max:126
Very easy session to loosen out a bit. Quads very sore (hard work getting on the bike!).