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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  Run - Trail 20 43:30:06 144.72(18:02) 232.91(11:12) 12232
  Bike - Road22 15:30:28 219.96(4:14) 353.99(2:38) 3987
  Run - Orienteering12 11:09:23 42.44(15:46) 68.29(9:48) 1732
  Walk4 1:36:02 10.89(8:49) 17.53(5:29) 373
  Run - Terrain2 21:44 1.4(15:34) 2.25(9:41) 113
  Total56 72:07:43 419.41(10:19) 674.97(6:25) 18437
  [1-5]56 64:21:59

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Tuesday Jul 31, 2018 #

11 AM

Run - Terrain warm up/down 17:02 intensity: (4:15 @0) + (7:47 @1) + (3:15 @2) + (1:45 @3) 1.55 km (10:59 / km) +113m 8:03 / km
ahr:105 max:146 shoes: VJ Supra 2018

Across to the training area with the 18's and 20's. Taking a while to get going.
12 PM

Run - Orienteering 52:00 intensity: (6:37 @0) + (26:46 @1) + (10:57 @2) + (4:46 @3) + (2:54 @4) 4.87 km (10:40 / km) +109m 9:36 / km
ahr:114 max:155 shoes: VJ Supra 2018

Training session with a few of the Irish lads. A bit of shadowing and then chased them on the final course. Fun.
1 PM

Run - Terrain warm up/down 4:42 intensity: (8 @0) + (4:19 @1) + (15 @2) 0.69 km (6:46 / km)
ahr:108 max:133 shoes: VJ Supra 2018

Back to the house with Toni. Need a rest!

Monday Jul 30, 2018 #

9 AM

Bike - Road 3:02:49 intensity: (7:11 @0) + (1:06:46 @1) + (38:40 @2) + (33:16 @3) + (36:42 @4) + (14 @5) 73.42 km (2:29 / km) +1391m 2:16 / km
ahr:126 max:166

Col Grand Colombier with Andy, Chris and Jonny. Hot day and legs were wasted from the past week. Had planned a second ascent but legs were just not interested. Was expecting a nice easy ride to the swimming lake to meet the others but Jonny opted to be nasty. Just about hung on to him and Andy.
C • cool! 2

Sunday Jul 29, 2018 #

11 AM

Run - Trail warm up/down 10:28 intensity: (31 @0) + (3:09 @1) + (3:36 @2) + (3:05 @3) + (7 @4) 1.0 km (10:27 / km) +55m 8:12 / km
ahr:122 max:157 shoes: VJ Supra 2018

Up to the start. Lots of hiding in the shade. Early start but still pretty hot.

Run - Orienteering race 42:01 intensity: (22 @0) + (12 @1) + (55 @2) + (6:21 @3) + (29:10 @4) + (5:01 @5) 5.77 km (7:17 / km) +211m 6:09 / km
ahr:156 max:187 shoes: VJ Supra 2018

OO Cup, Day5, M35 Ultimate.
Much easier terrain today, lost a minute or so overall with a poor route choice and a small miss, but didn't have any speed in the very tired legs. Somewhat surprised that everyone else must had had even more tired legs. Decent prizes of OO Cup socks, cheese, and a free entry for next year. Very tempted to head to Slovenia to take advantage of it.

Saturday Jul 28, 2018 #

10 AM

Run - Trail 20:00 intensity: (19 @0) + (6:05 @1) + (6:54 @2) + (6:42 @3) 2.47 km (8:05 / km) +207m 5:42 / km
ahr:126 max:145

Up to the start, checking out the remote finish on the way. Raining quite a lot.
11 AM

Run - Trail warm up/down 8:02 intensity: (1 @0) + (3:00 @1) + (4:45 @2) + (16 @3) 1.22 km (6:36 / km) +1m 6:34 / km
ahr:121 max:148 shoes: VJ Supra 2018

Finish to download and then straight back to the apartment as still wet.

Run - Orienteering race 59:44 intensity: (1:30 @0) + (24:12 @1) + (8:07 @2) + (10:22 @3) + (15:16 @4) + (17 @5) 6.78 km (8:49 / km) +323m 7:07 / km
ahr:129 max:172 shoes: VJ Supra 2018

OO Cup, Day 4, M35 Ultimate.
What a brilliant area, so much fun to run on. Probably over-read all the detail but had a lot of fun doing so. A few hesitations but no real mistakes, but body was exhausted and had no pace at all. Beaten by a minute today, would have been hard to find that with the state that my legs were in.

Friday Jul 27, 2018 #

1 PM

Run - Trail warm up/down 14:18 intensity: (14 @0) + (1:00 @1) + (2:02 @2) + (6:51 @3) + (4:11 @4) 2.07 km (6:55 / km) +154m 5:02 / km
ahr:141 max:160 shoes: VJ Supra 2018

To the start, a big hill followed by some nice easy fields.
2 PM

Run - Orienteering race 1:05:14 intensity: (25 @0) + (6 @1) + (36 @2) + (8:32 @3) + (43:06 @4) + (12:29 @5) 8.81 km (7:24 / km) +274m 6:24 / km
ahr:157 max:178 shoes: VJ Supra 2018

OO Cup, Day 3, M35 Ultimate.
Great area, but very different from the first two days, much more open. Not sure that not having the paths made much of a difference. Once big 3 minute mistake when I neglected to follow my compass, but otherwise surprised to be a few minutes ahead, especially as getting tired towards the end in the heat.

Thursday Jul 26, 2018 #

12 PM

Run - Trail warm up/down 10:13 intensity: (7:09 @1) + (2:05 @2) + (59 @3) 1.22 km (8:22 / km) +6m 8:10 / km
ahr:117 max:143 shoes: VJ Supra 2018

Start very close so a lot of back and forth to warm up.

Run - Orienteering race 52:58 intensity: (23 @0) + (16 @1) + (14 @2) + (3:55 @3) + (31:11 @4) + (16:59 @5) 6.28 km (8:26 / km) +157m 7:30 / km
ahr:160 max:175 shoes: VJ Supra 2018

OO Cup, Day 2, M35 Ultimate.
Another great area a harder today as vegetation quite a lot more bushy and hiding things. Mega enjoyable though and only made one mistake of note - a couple of minutes, which was very frustrating as it was right on the edge of the map and the features I found weren't there...

Wednesday Jul 25, 2018 #

Event: OO Cup
 
11 AM

Run - Trail warm up/down 16:19 intensity: (1:02 @0) + (3:34 @1) + (3:34 @2) + (5:14 @3) + (2:55 @4) 1.58 km (10:20 / km) +193m 6:25 / km
ahr:130 max:163 shoes: VJ Supra 2018

Up to the start with Boyzone. Long steep track in the heat.
12 PM

Run - Orienteering race 56:40 intensity: (1 @0) + (34 @1) + (3 @2) + (3:01 @3) + (36:14 @4) + (16:47 @5) 7.26 km (7:49 / km) +126m 7:11 / km
ahr:160 max:177 shoes: VJ Supra 2018

OO Cup, Day 1, M35 Ultimate.
This was so much fun. Not having the paths didn't make that much difference, but did force me to maintain contact all the way. Pretty clean and finished in a comfortable second, though miles behind Damian.

Tuesday Jul 24, 2018 #

11 AM

Run - Orienteering 1:50:44 intensity: (13:21 @0) + (1:07:53 @1) + (22:06 @2) + (7:18 @3) + (6 @4) 8.69 km (12:45 / km) +277m 11:00 / km
ahr:109 max:157 shoes: VJ Supra 2018

Hanging and then collecting tags for Irish junior training. Map was great in places and very thick in others. Very thick.

Monday Jul 23, 2018 #

10 AM

Run - Orienteering 36:45 intensity: (17:32 @0) + (19:10 @1) + (3 @2) 1.86 km (19:48 / km) +59m 17:05 / km
ahr:92 max:120 shoes: VJ Supra 2018

Hanging tapes for Irish training. Map dodgy in lots of places. Massive group out today.
12 PM

Run - Orienteering 8:09 intensity: (25 @0) + (58 @1) + (3:42 @2) + (2:58 @3) + (6 @4) 0.86 km (9:31 / km)
ahr:126 max:153 shoes: VJ Supra 2018

Back to the cars via a downhill course. Very good fun.
2 PM

Bike - Road 2:36:46 intensity: (1:49 @0) + (1:18:27 @1) + (1:11:35 @2) + (4:55 @3) 44.39 km (3:32 / km) +1612m 2:59 / km
ahr:118 max:147

Back from the lunch lake with Aishy. Lots of up but only the first bit was steep. Lovely to catch up. Tired and hungry at the end.

Sunday Jul 22, 2018 #

11 AM

Run - Orienteering 49:44 intensity: (8:02 @0) + (16:34 @1) + (19:34 @2) + (5:34 @3) 4.1 km (12:08 / km) +90m 10:56 / km
ahr:114 max:149 shoes: VJ Supra 2018

Helping at the Irish junior training squad. A bit of shadowing and a bit of running.
1 PM

Run - Trail warm up/down 5:30 intensity: (14 @0) + (24 @1) + (4:52 @2) 0.93 km (5:54 / km) +15m 5:28 / km
ahr:122 max:131 shoes: VJ Supra 2018

From the training to the lunch picnic lake. All downhill.
3 PM

Run - Orienteering 1:39:16 intensity: (41:33 @0) + (47:31 @1) + (8:55 @2) + (1:15 @3) + (2 @4) 5.2 km (19:06 / km) +71m 17:53 / km
ahr:94 max:152 shoes: VJ Supra 2018

Hanging tapes and then a bit of shadowing and the like with a few of the juniors. Forest quite nice, map not so much.

Saturday Jul 21, 2018 #

5 PM

Run - Trail 44:04 intensity: (13 @0) + (21:19 @1) + (17:46 @2) + (4:29 @3) + (17 @4) 6.72 km (6:33 / km) +194m 5:44 / km
ahr:121 max:154 shoes: Adidas Kanadia TR2

Nice and easy evening run with Toni from the accommodation. Knew there were some trails around but not where. Loop ended up quite nice.

Friday Jul 20, 2018 #

Note
(rest day)

All day traveling to France: Cardiff-Amsterdam-Lyon. Would have been useful had I booked the flights for the right day...

Thursday Jul 19, 2018 #

7 AM

Bike - Road 30:17 intensity: (21 @0) + (6:59 @1) + (13:33 @2) + (9:24 @3) 12.95 km (2:20 / km) +36m 2:18 / km
ahr:126 max:147

IW. Don't remember anything notable about this...
5 PM

Bike - Road 32:55 intensity: (1:03 @0) + (25:15 @1) + (6:32 @2) + (5 @3) 12.75 km (2:35 / km) +61m 2:31 / km
ahr:114 max:138

HFW. Holiday time!

Wednesday Jul 18, 2018 #

7 AM

Bike - Road 30:58 intensity: (10 @0) + (3:44 @1) + (22:09 @2) + (4:55 @3) 12.95 km (2:23 / km) +39m 2:21 / km
ahr:127 max:147

IW. Yet another great morning for cycling. Plenty of other folk seemed to agree. Taking it easy as slept terribly last night and feeling wrecked.
5 PM

Bike - Road 33:06 intensity: (1 @0) + (32:08 @1) + (57 @2) 12.92 km (2:34 / km) +49m 2:31 / km
ahr:110 max:123

HFW. Opted out of the orienteering this evening as have been feeling exhausted all day. Need an easy evening and an early night I think. Took it very slowly (but lucky with traffic through town).

Tuesday Jul 17, 2018 #

6 PM

Run - Trail 1:15:45 intensity: (2:41 @0) + (25:36 @1) + (23:16 @2) + (7:36 @3) + (15:37 @4) + (59 @5) 10.39 km (7:18 / km) +377m 6:10 / km
ahr:127 max:170 shoes: Asics trail (orange)

MDC run from Tintern. As wanting an easy week I decided not to cycle as well. Run was quite nice, lots of decent woodland trails (and one or not so decent ones) - excellent route for first timers, of which we had three. Had a half effort on a few hills but generally took it very easy. Very hungry.

Monday Jul 16, 2018 #

7 AM

Bike - Road 31:48 intensity: (33 @0) + (9:03 @1) + (10:47 @2) + (10:25 @3) + (1:00 @4) 13.25 km (2:24 / km) +42m 2:22 / km
ahr:128 max:158

IW. Flase start after setting off without the helmet. Don't know if it was the new rear tyre, but was moving surprisingly well for this time in the morning. Lovely and still morning.
6 PM

Bike - Road 3:27 intensity: (1:18 @1) + (2:01 @2) + (8 @3) 1.18 km (2:55 / km) +3m 2:53 / km
ahr:121 max:143

Quick stop at Nicky's to pick up y camera.
7 PM

Bike - Road 32:23 intensity: (1:16 @0) + (15:37 @1) + (13:59 @2) + (1:25 @3) + (6 @4) 12.8 km (2:32 / km) +63m 2:28 / km
ahr:118 max:152

HFW. Some speedy bits and some not so speedy bits. Rain due this afternoon was only a few spots ans not even enough to get the tarmac wet.

Sunday Jul 15, 2018 #

5 PM

Run - Trail 45:31 intensity: (58 @1) + (14:05 @2) + (8:03 @3) + (11:36 @4) + (10:49 @5) 7.5 km (6:04 / km) +336m 4:57 / km
ahr:148 max:186 shoes: Asics trail (orange)

Wee run from home up the Garth. legs like lead starting out but felt okay once I started going up hill. Odd. Took the unusual steep route up the hill and theu still felt okay - HRM says heart rate was unusually high though. Made a half effort at the zig-zags down segment and was surprised to get it by some way.

Saturday Jul 14, 2018 #

5 PM

Run - Trail 1:53:18 intensity: (12 @0) + (21:58 @1) + (58:03 @2) + (30:58 @3) + (2:07 @4) 18.51 km (6:07 / km) +452m 5:27 / km
ahr:128 max:156 shoes: Asics trail (orange)

Easy trot exploring the woods and hills to the north-west of Merthyr. Wanted an easy gradient and good surface run so it seemed like a good time to visit here. Not exciting but interesting enough for a visit. Legs still pretty tired from last weekend. Glorious afternoon.

Friday Jul 13, 2018 #

7 AM

Bike - Road 31:10 intensity: (5:15 @1) + (23:44 @2) + (2:11 @3) 12.99 km (2:24 / km) +43m 2:22 / km
ahr:125 max:141

IW. Not used to working on a Friday but it appears that plenty of others don't as well. Roads much quieter than normal and also very few cyclists out.
5 PM

Bike - Road 34:24 intensity: (1 @0) + (32:22 @1) + (2:01 @2) 13.01 km (2:39 / km) +50m 2:36 / km
ahr:107 max:128

HFW. Feeling tired after a long week - though half it was holiday.

Thursday Jul 12, 2018 #

7 PM

Walk 31:02 intensity: (20:38 @0) + (10:24 @1) 5.03 km (6:11 / km) +174m 5:16 / km
ahr:80 max:115

Evening walk around Chepstow with Caitlin (who was stopping over on her Lands End to John O'Groats cycle). Still plenty of tiredness in the legs from last weekend. Also walked about 8km or so on a site visit in Bournemouth.

Wednesday Jul 11, 2018 #

7 AM

Bike - Road 30:39 intensity: (24 @0) + (4:41 @1) + (23:19 @2) + (2:15 @3) 12.97 km (2:22 / km) +70m 2:18 / km
ahr:126 max:140

IW. Not a bad morning for cycling.
5 PM

Bike - Road 33:08 intensity: (18 @0) + (16:22 @1) + (14:24 @2) + (2:04 @3) 12.94 km (2:34 / km) +49m 2:31 / km
ahr:120 max:142

HFW. Some serious congestion on the TT. Not even that many people out or that sunny.
C • Dan's yer man! 4

Tuesday Jul 10, 2018 #

11 AM

Walk 15:00 [1] 3.3 km (4:33 / km) +95m 3:59 / km
ahr:75 max:121

Morning walk around Portmeirion. Have wanted to visit here for an age. Looking lovely in the sun and a very interesting place. Definitely worth a map.
2 PM

Walk 20:00 [1] 4.01 km (4:59 / km) +93m 4:28 / km
ahr:66 max:99

Afternoon walk around a few more bits of Portmeirion after a cracking lunch. Legs tired but not hurting. Foot still sore.

Monday Jul 9, 2018 #

4 PM

Walk 30:00 [1] 5.2 km (5:46 / km) +11m 5:42 / km
ahr:72 max:126

Walk along the beach and out to the island at Newborough. Amazing day and see with the mountains in the background looked amazing. Quite happy not to be on them today though. Ball of my right foot quite sore from standing on a pointy rock somewhere of Tryfan yesterday.

Sunday Jul 8, 2018 #

Event: Long Score Event 6 MTBO Score
 
8 AM

Run - Trail 7:09 intensity: (59 @0) + (6:10 @1) 1.0 km (7:08 / km) +1m 7:06 / km
ahr:97 max:114 shoes: Salomon Fellraiser 2017 (blue)

Slow Paddy Buckley Day 3 - Part 1. Campsite to Pete's Eats for breakfast. Easy down the road. had to do an extra 10m to make it up to 1km!
9 AM

Run - Trail 5:30:44 intensity: (48:51 @0) + (4:19:17 @1) + (19:59 @2) + (2:17 @3) + (19 @4) + (1 @5) 19.61 km (16:52 / km) +1774m 11:37 / km
ahr:102 max:165 shoes: Salomon Fellraiser 2017 (blue)

Slow Paddy Buckley Day 3 - Part 2. Llanberis to Ogwen Cottage.
3 PM

Run - Trail 4:11:11 intensity: (16:19 @0) + (3:20:28 @1) + (33:29 @2) + (40 @3) + (15 @4) 17.29 km (14:32 / km) +1238m 10:42 / km
ahr:108 max:157 shoes: Salomon Fellraiser 2017 (blue)

Slow Paddy Buckley Day 3 - Part 3. Ogwen Cottage to Capel Curig.

Saturday Jul 7, 2018 #

7 AM

Run - Trail 45:57 intensity: (38:12 @0) + (7:22 @1) + (23 @2) 1.31 km (35:11 / km) +3m 34:47 / km
ahr:82 max:126 shoes: Salomon Fellraiser 2017 (blue)

Slow Paddy Buckley Day 2 - Part 1. Llyn yr Arddu to car park.
From the campsite down to Nicky's car. Easier than last night with fresher legs and finding a better line down through the bounders and bracken.
8 AM

Run - Trail 10:38:16 intensity: (1:38:26 @0) + (8:10:57 @1) + (36:29 @2) + (3:45 @3) + (7:59 @4) + (40 @5) 41.33 km (15:26 / km) +3408m 10:56 / km
ahr:104 max:170 shoes: Salomon Fellraiser 2017 (blue)

Slow Paddy Buckley Day 2 - Part 2. Car park near Llyn yr Arddu to Llanberis.
Easy start with 5km along lanes, feeling good and had to run to catch the others. Met up with Jon and MarkP in Nantmor, joining Will,Oli and me for the day. Tough climb up Moel Hebog to start (with few trods) and then a huge drop, but much easier thereafter - although Y Gyrn was very rough (but had the benefit of Bilberries). Twisted my ankle coming off Y Garn, but was able to run it off after some time.

Met up with Nicky again at the A road crossing for some much needed water and food (no available water anywhere apart from the very beginning and very end of this section).

Nicky joined for most of the afternoon which Jon and Mark left us on Snowdon. Bit of a panic that the cafe might close at 5 when we were approaching at 4:50. Thankfully got an ice-cream and a (very expense) cold drink in. Long trudge back from here, no big hill but plenty of ups. Late by the time we arrived at the camp site, very appreciative that Jon and Mark had picked up curry for us.

Friday Jul 6, 2018 #

8 AM

Run - Trail 9:56:39 intensity: (2:02:46 @0) + (5:51:58 @1) + (1:29:00 @2) + (14:16 @3) + (18:17 @4) + (22 @5) 37.44 km (15:56 / km) +2341m 12:08 / km
ahr:102 max:177 shoes: La Sportiva Crosslite (4)

Slow Paddy Buckley Day 1. Capel Curig to Llyn yr Arddu.
Plan was to be self sufficient but as Nicky decided last minute that she didn't want to risk her ankle and therefore not run it all, she provided the option of dumping stuff in her car so we could collect the tent/cooker/food etc at the end of the day. This made bags much lighter and was very much appreciated by all.

Run/jog/walk started with 7 of us (Oli, Will, me, Andy, Ian, Steve, Gareth and Karen) on a lovely sunny morning. Easiest day with no big steep climbs and the ground dry and firm. We regrouped on most summits, which meant quite a bit of hanging around, but we weren't in a rush.

Ian, Steve and Gareth skipped the southern loop around the Moelwyns and I then took the long way around to Cnicht with Karen - which at this pace, was pretty much identical in time.

Campsite was lovely - though the scramble down to the car and then back up to collect the camping stuff was hard work. Rewarded in a dip in the amazingly warm lake. Blister around my heal so will have to change shoes tomorrow - another benefit of being supported.

Thursday Jul 5, 2018 #

7 AM

Bike - Road 29:56 [2] 13.0 km (2:18 / km) +65m 2:15 / km

IW. Last one for a few days.
3 PM

Bike - Road 33:19 intensity: (45 @0) + (30:07 @1) + (2:27 @2) 12.97 km (2:34 / km) +61m 2:31 / km
ahr:111 max:127

HFW. Off a bit early to get up north for the weekend.

Wednesday Jul 4, 2018 #

7 AM

Bike - Road 30:22 intensity: (1:01 @0) + (4:03 @1) + (16:40 @2) + (8:16 @3) + (22 @4) 12.96 km (2:21 / km) +67m 2:17 / km
ahr:128 max:154

IW. Fat bloke sped past again - he must really smell when he gets to work cycling like that in work clothes. Drafted him for a while until I decided it was worth being dropped as he was cycling like a pillock - cutting blind corners and overtaking when people were coming the other way...
On a more positive note, despite being on the road for less time than normal, I smashed my morning record of cyclist viewings, achieving 85.
5 PM

Bike - Road 13:00 intensity: (51 @0) + (9:48 @1) + (2:21 @2) 4.29 km (3:02 / km) +7m 3:01 / km
ahr:109 max:130

Over to the O. Enough rain this afternoon to create puddles and make everything very slimy and slippery.
6 PM

Run - Trail warm up/down 8:43 intensity: (19 @1) + (7:51 @2) + (33 @3) 1.76 km (4:56 / km) +13m 4:46 / km
ahr:128 max:138 shoes: Asics trail (orange)

Warm up. Stiff as starting out.

Run - Orienteering race 36:08 intensity: (20 @0) + (13 @1) + (21 @2) + (23:20 @3) + (11:54 @4) 7.82 km (4:37 / km) +35m 4:31 / km
ahr:147 max:160 shoes: Asics trail (orange)

SWOC Park Series in Llandaf Fields. Confused by multiple lines and numbers between 9 and 13 and failed to notice #10. Ran past it without realising that I had another control to visit... No worries, was good to get out and treated this as a steady tempo run rather than trying to run hard.
7 PM

Bike - Road 29:33 intensity: (12 @0) + (28:29 @1) + (52 @2) 10.85 km (2:43 / km) +50m 2:40 / km
ahr:109 max:125

HFO. More wet and slippery trails. Taking it easy. Nearly run off the road by a Jag driver in Tongywynlais - thanks Martyn ;-)

Tuesday Jul 3, 2018 #

7 AM

Bike - Road 33:17 intensity: (41 @0) + (13:39 @1) + (14:44 @2) + (4:13 @3) 12.97 km (2:34 / km) +75m 2:30 / km
ahr:122 max:143

IW. Scarred the life out of a girl who stepped out into the road without looking and who had headphones on. Intentionally cut really close to her.
5 PM

Bike - Road 30:00 intensity: (30 @0) + (6:34 @1) + (16:20 @2) + (6:30 @3) + (6 @4) 12.53 km (2:24 / km) +49m 2:21 / km
ahr:126 max:151

After being cut up by a tw#t yesterday evening (he just had to pass immediately before a traffic island and a stop sign...), got cut off by another one today. Gave the rear of his car a wack (with my had) as he pulled across the cycle lane to left left (obviously without looking).
6 PM

Run - Trail 1:16:16 intensity: (26 @0) + (15:32 @1) + (34:14 @2) + (21:51 @3) + (4:13 @4) 13.06 km (5:51 / km) +239m 5:21 / km
ahr:129 max:162 shoes: Asics trail (orange)

MDC run from St Brides. Mild evening but a bit of cloud blocking the sun. Right heavy legs heading out, then felt okay down to the beach. Quick swim, where the rest of the group abandoned the four of us that were in the water, before heading back. never got going again so was glad of a tired Ian for company at a slow pace. Not done the loop in this direction before and was unsure of which path to take from Southerndown. Took the wrong one.

Monday Jul 2, 2018 #

7 AM

Bike - Road 33:22 intensity: (36 @0) + (25:59 @1) + (6:46 @2) + (1 @3) 12.95 km (2:35 / km) +55m 2:31 / km
ahr:115 max:135

IW. Sunny. So boring... But another PB of 68 cyclists. Maybe because I was going so slow?
7 PM

Bike - Road 33:49 intensity: (19 @0) + (30:47 @1) + (2:43 @2) 12.96 km (2:37 / km) +50m 2:34 / km
ahr:108 max:134

HFW. Still in slow mode. Too late for the commuting traffic but still plenty of people out.

Sunday Jul 1, 2018 #

10 AM

Run - Trail 4:51:43 intensity: (44 @0) + (58:15 @1) + (2:53:13 @2) + (53:27 @3) + (6:04 @4) 46.49 km (6:17 / km) +1225m 5:33 / km
ahr:127 max:161 shoes: Salomon Fellraiser 2018 (blk)

Expecting a lovely day so headed to Prembrokshire to enjoy the coastline. The sun never shower up and it was spitting rain for half of it, but it was lovely and mild, and quite probably better running conditions. A bit disappointment with a lot of the coast around here, only a few really nice bits and all of them in the second half. Ran out of water at 30km but it wasn't so hot that that was a real problem. Could have done with eating a bit more on the move but didn't have any accessible pockets so stopped twice for sandwiches. Feeling tired but still running quite well by the end.

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