Training Log Archive: MagicIn the 30 days ending Nov 30, 2021:
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Tuesday Nov 30, 2021 #
Note
Messy day sorting out things at work. Planning on running at lunchtime but didn't get an opportunity to get out. Wasn't happening in the evening and not wanting to go to MDC without having had a test.
Monday Nov 29, 2021 #
Note
Long day of travelling back home. Wasn't prepared to either get up dead early to run or to run in the dark and cold when I got home.
Sunday Nov 28, 2021 #
9 AM
Run - Trail 3:02:19 21.85 km (8:21 / km) +683m 7:13 / km
ahr:121 max:165 shoes: Salomon S-Lab 2019
Maderia Day 8. Last run and a good one, but unfortunately the weather was still not being kind. Had to abandon Pico Grande due to rain and cold (well, we could have done it but it wouldn't have been any fun), so headed on a popular loop to the west instead. Started with a nice levada with some nice tunnels and waterfalls before it turned into a more traditional walking trail. It also started to rain here and both the vegetation and us got pretty wet. We completed the loop by extending the run a bit to drop down a very unused path to join to a lower levada, which worked well but was rough. Running along this we passed a chicken floating in the water. Took a while to get her out (it was deep and quite fast moving water) and when we did she was too cold too move. Tried to warm her a bit but not much else we could do, left her with the nearby chickens and hoped that she warmed up enough to get herself moving.
Saturday Nov 27, 2021 #
9 AM
Run - Trail 1:29:48 10.35 km (8:41 / km) +894m 6:04 / km
ahr:123 max:170 shoes: Salomon Sense Pro
Maderia Day 7, the eastern bit. Wanting a nice day to come out here but didn't really get it. It was clear and mild and the wind wasn't too bad, but the light was flat and dull. The run wasn't though, actually surprisingly hilly. Great coastal cliffs and a very different character to the rest of the island with virtually no vegetation other than grasses. Though short and a good surface, struggled to make any decent progress.
1 PM
Walk 50:51 2.97 km (17:06 / km) +249m 12:03 / km
ahr:86 max:142
Afternoon walk exploring a random bit of the island. Present enough and certainly steep. There are so many old and unused trails on the island that make for great running linking the levadas.
Friday Nov 26, 2021 #
10 AM
Run - Trail 6:13:00 36.01 km (10:22 / km)
ahr:115 max:180 shoes: Salomon S-Lab 2019
Maderia Day 6. Planning on a shortish loop in the mountains but we got up to the pass to find, wind rain and mist, so changed plans and headed closer to the coast where the weather was much better. Found a climb of hundreds of steps out of the valley, which was great but hard work then a very unused, steep and exposed path down to a levada. This levada was truly epic, many time more specular than anything else we've seen, in places the path was about 30cm wide with a drop of maybe 100m. Took this steady with plenty of photo stops.
At the end the plan had been to turn and head back, but everyone wanted a bit more and the pass above us didn't look too bad. Hadn't planned for this when leaving so a bit short on food, but found a walnut tree, grapes and an apple tree, which provided enough to keep going. Climb was long but mostly easy and the path was good. Unfortunately as we approached the top the rain and wind picked up and we had to keep moving to stay warm (and couldn't see the views into the high peaks). Also Unfortunately the potential cafe was just a house. Nice trail though.
Just about all downhill thereafter, but it did include a lengthy period stuck in brambles and broom trying to locate an overgrown path. Relief of getting out of the vegetation was short lived as 3km of steep downhill concrete followed. However, that brought us to a wee village where there was a tiny traditional ship and cafe. Hot drinks cake and Pringles much needed.
Tried to find a way down to a levada to finish the run but failed, so had to retrace our start and headed down the hundreds of steps. A, great day out.
At the end the plan had been to turn and head back, but everyone wanted a bit more and the pass above us didn't look too bad. Hadn't planned for this when leaving so a bit short on food, but found a walnut tree, grapes and an apple tree, which provided enough to keep going. Climb was long but mostly easy and the path was good. Unfortunately as we approached the top the rain and wind picked up and we had to keep moving to stay warm (and couldn't see the views into the high peaks). Also Unfortunately the potential cafe was just a house. Nice trail though.
Just about all downhill thereafter, but it did include a lengthy period stuck in brambles and broom trying to locate an overgrown path. Relief of getting out of the vegetation was short lived as 3km of steep downhill concrete followed. However, that brought us to a wee village where there was a tiny traditional ship and cafe. Hot drinks cake and Pringles much needed.
Tried to find a way down to a levada to finish the run but failed, so had to retrace our start and headed down the hundreds of steps. A, great day out.
Thursday Nov 25, 2021 #
10 AM
Run - Trail 1:02:27 7.55 km (8:16 / km) +525m 6:08 / km
ahr:119 max:164 shoes: Salomon Sense Pro
Maderia Day 5. Run along the northern coast, part 1 a watch test after a viewpoint. Unwelcome steep climb to start to the top of a pointy hill that was covered in trees, then a fun, but sometimes slippery, descent to a forest road. That ended and gave way to another fun descent down a mountain bike trail.
Run - Trail 28:29 4.42 km (6:27 / km) +51m 6:06 / km
ahr:131 max:170 shoes: Salomon Sense Pro
Maderia Day 5, part 2. Missed a km or so between the gpx's, but realised as we headed back along the coast. Lovely running on this path, which was predominantly flat, with a section of about a km in the middle with some great open views, was expecting more like that though. Still, a nice run, easy day and a bit of recovery.
Wednesday Nov 24, 2021 #
10 AM
Run - Trail 1:57:06 14.62 km (8:01 / km) +793m 6:18 / km
ahr:110 max:161 shoes: Salomon S-Lab 2019
Maderia, Day 4. 25 Fontes, well a route around there avoiding the buiest sections. Seen so many levads and waterfalls at this stage that not seeing a few more isn't upsetting! Very misty, which was a shame as there were probably some great views. Also some lovely pools on the river, but not nice enough to entice me in. Had a great downhill section, which I'll probably pay for later, and along and spacious tunnel.
Tuesday Nov 23, 2021 #
11 AM
Run - Trail 1:39:42 12.74 km (7:50 / km) +882m 5:49 / km
ahr:112 max:148 shoes: Salomon Sense Pro
Maderia Day 3. Woods and levada at Fanal. Easy day after yesterday, starting with a steep drop down steps through dense woods to pick up a levada. Several km along the levada, which was nice and twisty but very enclosed. Followed a nice gradient bike track back up to the plateau where we explored the very cool ancient native woods, which were scattered across a meadow and covered with fens. Very nice and another good day.
Monday Nov 22, 2021 #
10 AM
Run - Trail 4:43:34 22.37 km (12:41 / km) +1906m 8:53 / km
ahr:120 max:173 shoes: Salomon S-Lab 2019
Maderia Day 2. Circuit from Arieiro to Pico Ruivo and in and out of the Curral das Freitas Valley. Stunning first section along a very exposed ridge (but very good path so not scarey) with lots of tunnels and sheer cliffs. Summit was easy (and busy) before a transverse on a much less used path and a descent through brambles and then eucalyptus forest. Climb up was brutal, first 600m very steep, then it got pretty overgrown (brambles, then broom up higher), but was really interesting and also quiet (compared to the first ridge and summit). Tired and thirsty at the end, but a great day out in good weather.
Sunday Nov 21, 2021 #
11 AM
Run - Trail 2:45:00 [3] 24.66 km (6:41 / km) +327m 6:16 / km
shoes: Salomon Sense Pro
Maderia, Day 1, Levada Verde. Rain in the morning so opted for a sheltered run, worked well as was dry on the north side of the island. Silly plenty of puddles to keep the feet wet. About 6km of easy running before it started to get interesting, then some excellent tunnels and waterfalls. But a bit of a drag having to retrace our steps, especially the last 5kn, but no other option. Much longer day than planned but also fun.
Saturday Nov 20, 2021 #
9 AM
Run - Trail 35:54 5.61 km (6:24 / km) +158m 5:37 / km
ahr:143 max:163 shoes: Salomon Fellraiser 20 (orange)
Easy loop around Nant y Bedw and Gwaelod Woods, where I found 5 controls, before heading to Bristol Airport. Shame to miss the O but Maderia beckons.
Friday Nov 19, 2021 #
9 AM
Run - Trail 1:56:23 19.67 km (5:55 / km) +292m 5:31 / km
ahr:142 max:167 shoes: Salomon Fellraiser 20 (orange)
Around a new bit of the VoG with Martyn. Kept the pace easy and a few brambles aside, was a nice route, though quite a few dodgy stiles and much poor signposting.
Thursday Nov 18, 2021 #
Note
As yesterday, but glad to be off now.
Wednesday Nov 17, 2021 #
Note
Too much work today, but will be worth it to finish tomorrow for a week and a half.
Tuesday Nov 16, 2021 #
6 PM
Run - Trail 1:09:28 10.13 km (6:51 / km) +373m 5:47 / km
ahr:148 max:182 shoes: Salomon Fellraiser 20 (orange)
MDc run from HQ, a bit earlier than usual as had to get back for the AGM on Zoom. Nice evening, paths wet in places but not muddy and legs feeling alright again. Took advantage of teh dark to cut a few unfamiliar corners.
Monday Nov 15, 2021 #
6 PM
Pilates 47:30 0.58 km (1:21:54 / km)
ahr:77 max:130
FVO Pilates. Took some motivation to get going after a long day of work. Glad I did make the effort though.
Sunday Nov 14, 2021 #
1 PM
Run - Trail 1:02:17 10.6 km (5:52 / km) +329m 5:05 / km
ahr:152 max:181
Did want to drive again so kept it local. Perfect day, blue skies, sun and no wind. Didn't try hard but moving okay, which was a bonus. Stated to get heal rub after about 45 mins, which seems about as much as I can do in these shoes.
Saturday Nov 13, 2021 #
11 AM
Run - Trail 2:10:58 20.01 km (6:33 / km) +549m 5:45 / km
ahr:139 max:172 shoes: Salomon Fellraiser 20 (orange)
Around LLangors Lake with Clare and Richard on a lovely sunny morning. Not been around much of this loop before and I'm now annoyed with myself that I haven't, as it was really enjoyable. Lots of nice bridleways, which were often a bit sticky today but would be lovely in the Spring. Didn't start out looking too promising as the lake had flooded the first part of the path, which made for much splashing.
Friday Nov 12, 2021 #
11 AM
Run - Trail 49:09 8.37 km (5:52 / km) +263m 5:04 / km
ahr:150 max:173
Easy trot up CyA on quite a pleasant afternoon. Not moving quickly but moving along alright. Windy up on top, which I wasn't expecting.
Thursday Nov 11, 2021 #
Note
Planning a lunchtime run but work got in the way. Tired and unmotivated to get out in the dark and damp in the evening.
Wednesday Nov 10, 2021 #
12 PM
Run - Trail 37:35 5.81 km (6:28 / km) +178m 5:36 / km
ahr:138 max:162
Easy run during lunch, definitely feeling it in the legs today, though they did at least just feel tired. Unusual loop, which was nice but had quite a few short but steep climbs. Quite mild and dry, but slippery after a bit of rain.
Tuesday Nov 9, 2021 #
6 PM
Run - Terrain 1:06:04 8.38 km (7:53 / km) +261m 6:49 / km
ahr:140 max:184 shoes: Salomon Fellraiser 20 (orange)
MDC run on a very dark and pretty damp Mynydd-y-Gaer. No wind and reasonably mild though, so actually quite enjoyable. Descent group and we stuck together, which meant quite a bit of time regrouping. Felt exhausted after work and would have happily not run, but as usual enjoyed it, felt surprisingly good and even climbed the steep hill okay. Changing in the rain after not so much fun, neither was the both small and expensive meal at Table Table.
Monday Nov 8, 2021 #
6 PM
Strength exercises 51:00
ahr:104 max:174
FVO Pilates and circuits. Strangely didn't feel tired after yesterday so was able to put a bit more effort in than normal, especially into the circuits - which was tough as Roger (leading) was dossing the cardio bits, so wasn't struggling with the more strength orientated ones, whereas I was desperately trying to get oxygen in.
Sunday Nov 7, 2021 #
10 AM
Run - Trail 2:01:29 17.82 km (6:49 / km) +458m 6:02 / km
ahr:154 max:160 shoes: Salomon Fellraiser 20 (orange)
With Richard from Oakdale, exploring some new trails to the south of Pen y Fan Pond. A few brambly bits and a number of missing public footpaths, but on the whole a successful route with a number of really nice sections. Warm than the past week so sweating a lot. Hip a little noticeable at times but it wasn't a bother.
Saturday Nov 6, 2021 #
Note
Productive morning and then wasted the afternoon. Damp and drizzly day not enticing me out. Stiff but not sore from yesterday and can feel my hip - which was mostly grand yesterday but didn't like the harder surfaced bits.
Friday Nov 5, 2021 #
11 AM
Run - Trail 2:19:28 22.75 km (6:08 / km) +755m 5:16 / km
ahr:151 max:179 shoes: Salomon Fellraiser 20 (orange)
First long run in a while, with Martyn from Monmouth, exploring quite a few new bits of the Wye valley to the south. Expecting it to be a bit chilly but was actually really warm once moving. Had a good plodding gear for the steeper climbs and was okay on the flat, but was also stuck plodding on the more gradual hills that I would usually hope to run. Enjoyable run, but tired by the end.
Thursday Nov 4, 2021 #
12 PM
Run - Trail 48:04 7.6 km (6:20 / km) +261m 5:24 / km
ahr:147 max:168 shoes: Salomon Fellraiser 20 (orange)
Made it out at lunchtime today and so glad that I did. Absolute cracker of a day - only things restricting how far I could see from the top of the Garth was distant hills. Shame that the legs weren't in such fine form - slow pace but still hard work.
Wednesday Nov 3, 2021 #
Note
Had planned on running at lunchtime but a very busy day in work. Also finished late and didn't want to get out once I had.
Tuesday Nov 2, 2021 #
6 PM
Bike - Road 8:20 [1] 2.85 km (2:56 / km) +38m 2:45 / km
ahr:88 max:93
To Tonywynlais. Cold but was actually a bit overdressed. Forgot to wear a helmet.
Run - Trail 57:10 7.55 km (7:34 / km) +229m 6:34 / km
ahr:135 max:151 shoes: Salomon Fellraiser 20 (orange)
MDC Zombie run around Castell Coch. Good fun. Bit of a warm up first explaining the limits and rules to people and then three games on the way back. Made it to safety on two and was within a couple of metres on the other! Forest a bit trasted in places from the larch felling. Got told of by a Northern Irish digger.
9 PM
Bike - Road 7:57 [1] 2.87 km (2:46 / km) +16m 2:42 / km
ahr:88 max:92
Back from Ton. Belly too full so cycling not very comfortable.
Monday Nov 1, 2021 #
6 PM
Strength exercises 50:01 0.69 km (1:13:01 / km)
ahr:78 max:143
FVO Pilates. Good to do this as usual, though had no upper body strength for the circuit session bit.