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Training Log Archive: Magic

In the 31 days ending Jul 31, 2019:

activity # timemileskm+m
  Bike - Road29 15:05:29 224.26(4:02) 360.92(2:31) 692
  Run - Trail 9 10:05:11 49.98(12:07) 80.43(7:31) 3268
  Bike - Gravel3 6:39:16 74.16(5:23) 119.34(3:21) 1505
  Climbing3 2:05:00
  Canoeing2 2:00:00 22.99(5:13) 37.0(3:15)
  Run - Orienteering2 1:06:48 7.57(8:49) 12.19(5:29) 186
  Run - Road 1 51:08 6.58(7:46) 10.6(4:50) 41
  Total49 37:52:52 385.54 620.47 5692
  [1-5]49 37:10:14

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Wednesday Jul 31, 2019 #

7 AM

Bike - Road 31:01 intensity: (8 @0) + (13:22 @1) + (17:00 @2) + (31 @3) 12.93 km (2:24 / km) +25m 2:23 / km
ahr:121 max:139

IW. Very slow to get going this morning. But last morning before holidays so not so bad.
5 PM

Bike - Road 32:56 intensity: (17 @0) + (7:16 @1) + (18:01 @2) + (7:22 @3) 12.88 km (2:33 / km) +23m 2:32 / km
ahr:126 max:145

HFW. On holiday!!!

Tuesday Jul 30, 2019 #

7 AM

Bike - Road 30:23 intensity: (1 @0) + (2:34 @1) + (20:04 @2) + (7:01 @3) + (43 @4) 12.9 km (2:21 / km) +31m 2:20 / km
ahr:131 max:155

IW. Didn't expect to find out how wet the new tarmac got quite so quickly! Tipping it down when I left, but mild and it eased as I got away form the hills. Probably the fewest other cyclists I have seen on a summer commute (35 I think).
5 PM

Bike - Road 32:38 intensity: (1 @0) + (3:06 @1) + (24:21 @2) + (5:10 @3) 12.54 km (2:36 / km) +23m 2:35 / km
ahr:128 max:143

HFW. Rain stopped but clothes still soggy.
6 PM

Run - Trail 1:24:34 intensity: (43 @0) + (27:43 @1) + (34:17 @2) + (18:39 @3) + (2:35 @4) + (37 @5) 9.02 km (9:23 / km) +535m 7:14 / km
ahr:126 max:179 shoes: Salomon Fellraiser 2017 (blue)

Very slow MDC run from the far side of the Storey Arms. Lots of new ground for me, and a brace of very nice valleys. Didn't feel great but the climbs were very steep. Lost the front half of the group in the mist on the first hill. Will be back to explore more.

Monday Jul 29, 2019 #

7 AM

Run - Road 51:08 intensity: (1 @0) + (53 @1) + (6:06 @2) + (7:39 @3) + (36:13 @4) + (16 @5) 10.6 km (4:50 / km) +41m 4:44 / km
ahr:150 max:167 shoes: Asics trail (orange)

IW. On foot as had to leave the bike in work on Friday to get the hire car back. As expected, the first 15 minutes was miserable, just feeling so dead. Woke up about half way but still not fun. Down Whitchurch Road as it's less tedious than Northern Avenue. Very rewarding way to start the day though. Despite being on the road a fair bit longer than cycling, I saw notably fewer cyclists, which shows how important a good cycle route is in attracting people to cycle.
5 PM

Bike - Road 29:02 intensity: (1 @0) + (2:07 @1) + (7:00 @2) + (16:56 @3) + (2:58 @4) 12.81 km (2:16 / km) +23m 2:15 / km
ahr:138 max:162

HFW. A tail wind in the evening!!! This is not supposed to happen. But it was very nice and made cycling home feel good for a change. New surface through the industrial estate is super smooth - think it may cause a lot of spray in the wet though.

Sunday Jul 28, 2019 #

Event: Scottish 6 Days 2019
 
11 AM

Bike - Gravel 4:05:30 intensity: (1:17 @0) + (1:16:27 @1) + (1:49:00 @2) + (55:32 @3) + (3:12 @4) + (2 @5) 84.22 km (2:55 / km) +803m 2:47 / km
ahr:126 max:167

At last able to explore the Taff trail as far as Merthyr, a bit bitty in places but also some really nice sections, particularly the nature reserve after Abercynon. Lots of cycle gates, road crossings and slow bits so pace was well down on an equivalent road bike, but it was much more enjoyable being off the roads. Came back via NCR 768, which wasn't so well signposted and had to get the map out a few times to work out where to go, also held up in Caerphilly due to the cheese festival. Suffering from lack of food for the last hour. Grand day out and still think the bike is the business.

Saturday Jul 27, 2019 #

Note

Wasted the morning and spent the afternoon catching up with everything, which didn't include making time for exercise. Regret that now.

Friday Jul 26, 2019 #

Note

Another long day at site, Winchester this time. Not home until 8:30 so day off.

Thursday Jul 25, 2019 #

7 AM

Bike - Road 33:43 intensity: (6 @0) + (17:17 @1) + (16:13 @2) + (7 @3) 12.91 km (2:37 / km) +23m 2:35 / km
ahr:119 max:135

IW. Another day of a single cycle as picked up a car for tomorrow's site visit. Easy ride.
8 PM

Climbing 40:00 [1]

At Spot with Cara. Actually not too bad a session, not climbing great but also managing to do quite a bit. Well pumped at the end.

Wednesday Jul 24, 2019 #

7 PM

Bike - Road 32:39 intensity: (32:28 @0) + (11 @1) 12.8 km (2:33 / km) +22m 2:32 / km
ahr:79 max:94

Home from work after a long day trip to Dorchester. No motivation to put any effort in.

Tuesday Jul 23, 2019 #

7 AM

Bike - Road 29:44 intensity: (1 @0) + (1:18 @1) + (10:51 @2) + (17:17 @3) + (17 @4) 12.97 km (2:18 / km) +11m 2:17 / km
ahr:134 max:157

IW. Getting very used to these lovely mornings.
6 PM

Run - Trail 1:20:00 intensity: (10:00 @2) + (55:00 @3) + (10:00 @4) + (5:00 @5) 11.0 km (7:16 / km) +400m 6:09 / km
shoes: Salomon Fellraiser 2019 (aqua)

MDC from Cwmdu up Pen Tir and loop to the west. Left my watch at work - felt very naked running without it. Climb was very tough and was on my limit . So tired thereafter that it was all hard work! Lovely hill and views but the descent option was a tad underused - though juggernaut Gary did manage to clear a gate out of the way...

Monday Jul 22, 2019 #

7 AM

Bike - Road 31:57 intensity: (12 @0) + (6:50 @1) + (19:03 @2) + (5:52 @3) 13.02 km (2:27 / km) +15m 2:26 / km
ahr:126 max:146

IW. Nice to be on the bike without tired legs. Still took them until half way to warm up though. School holidays meant it was much quieter than usual.
5 PM

Bike - Road 31:41 intensity: (6:35 @1) + (17:48 @2) + (7:17 @3) + (1 @4) 12.77 km (2:29 / km) +21m 2:28 / km
ahr:128 max:150

HFW. Working well at times but also some wind about. Mild evening and quite a few people about.

Sunday Jul 21, 2019 #

10 AM

Canoeing 45:00 [1] 14.0 km (3:13 / km)

Bit more of the Wye, onward down to Redbrook (2:15ish). Have done this bit before. A few more interesting bits today but still lots of large empty bits of river. Legs stiff but back not as back as I was expecting. Again, managed to float the whole way without visiting the river. Nice weekend and very social.

Saturday Jul 20, 2019 #

10 AM

Canoeing 1:15:00 [1] 23.0 km (3:16 / km)

Down the Wye from Ross to Symmonds Yat (on the water about 3:45). Steady easy pace and a stop for lunch in a pub somewhere along the way. Despite yesterdays rain, the river wasn't in a rush, though it was well dirty. Shared a boat with rcro and managed to stay on top of the way the whole time. Saw a kingfisher sitting on a branch singing.
4 PM

Run - Trail 1:12:00 intensity: (27:50 @1) + (25:13 @2) + (15:40 @3) + (3:17 @4) 9.47 km (7:36 / km) +289m 6:36 / km
ahr:125 max:163 shoes: Salomon Fellraiser 2019 (aqua)

Up the hill from the campsite to check out King Arthur's Cave. It was a cave. Easy pace along the river to start but then found the climb really hard work even though we weren't running that fast. Explored to footpaths on the way back down. Lovely area for a run.

Friday Jul 19, 2019 #

Note

Had been planning an evening run but Mark was running late, my car went on strike and it was a miserable day (first for weeks and weeks).

Thursday Jul 18, 2019 #

7 AM

Bike - Road 31:54 intensity: (1 @0) + (13:55 @1) + (17:15 @2) + (43 @3) 12.95 km (2:28 / km) +10m 2:27 / km
ahr:120 max:138

IW. Slow to get going again but not in a rush anyway.
5 PM

Bike - Road 34:51 intensity: (31 @0) + (26:57 @1) + (7:23 @2) 12.78 km (2:44 / km) +22m 2:42 / km
ahr:112 max:133

HFW. Easy steady. One very annoying driver in Tong who did the normal driving through the contraflow where I have right of way and completely ignored me, even though she was less than a foot from hitting me.
8 PM

Climbing 45:00 [1]

Good session at Spot with Matt. Was feeling much stronger than last time.

Wednesday Jul 17, 2019 #

6 PM

Run - Trail warm up/down 12:45 intensity: (16 @0) + (1:10 @1) + (8:44 @2) + (2:07 @3) + (28 @4) 2.07 km (6:09 / km) +50m 5:29 / km
ahr:127 max:161 shoes: Salomon Fellraiser 2019 (aqua)

Warm up around the park with Matt O'K.
7 PM

Run - Orienteering race 37:44 intensity: (1 @0) + (22 @1) + (1:35 @2) + (7:24 @3) + (27:52 @4) + (30 @5) 6.52 km (5:47 / km) +148m 5:12 / km
ahr:152 max:166 shoes: Salomon Fellraiser 2019 (aqua)

SWOC Park Series, Porthkerry. Legs were horrible - mostly quads but also frustratingly unfit, but did quite enjoy this. Veg obviously grown up a lot since Ben mapped it (impossible to be accurate all year) and a lot of the paths were more distinct than they would have been in the winter. However, once I worked out what to expect I didn't have any issues. No real mistakes, just a few hesitations, but the speed was very low. aught Mark P about half way and took it in turns to find controls thereafter (as he was running faster).
8 PM

Run - Trail warm up/down 38:26 intensity: (54 @0) + (17:28 @1) + (19:50 @2) + (14 @3) 4.16 km (9:15 / km) +61m 8:37 / km
ahr:116 max:139 shoes: Salomon Fellraiser 2019 (aqua)

Collecting controls with Matt.

Tuesday Jul 16, 2019 #

7 AM

Bike - Road 32:07 intensity: (13 @0) + (8:56 @1) + (20:57 @2) + (2:01 @3) 12.89 km (2:29 / km) +13m 2:29 / km
ahr:125 max:141

IW. Slow start but moving better once warmed up. Another great morning.
4 PM

Bike - Road 31:04 intensity: (5 @0) + (1:27 @1) + (14:44 @2) + (14:10 @3) + (38 @4) 12.85 km (2:25 / km) +22m 2:24 / km
ahr:133 max:155

HFW. Evening headwind being annoying, but home in enough time not to be in a rush.
6 PM

Run - Trail 1:03:46 intensity: (19 @0) + (3:28 @1) + (11:57 @2) + (23:49 @3) + (20:56 @4) + (3:17 @5) 9.07 km (7:02 / km) +505m 5:30 / km
ahr:144 max:173 shoes: Salomon Fellraiser 2019 (aqua)

MDc up Fan Nedd and Fan Llia. First climb (new for me from this side) was much better than I was expecting, second was not and I couldn't keep running even at a slow pace. Final descent was good though. Positive that I was feeling a bet better than recently, but both quads and fitness were not great. Dip in the river and BBQ after was very nice.

Monday Jul 15, 2019 #

7 AM

Bike - Road 33:57 intensity: (33 @0) + (20:38 @1) + (12:46 @2) 12.96 km (2:37 / km) +11m 2:37 / km
ahr:116 max:131

IW. beautiful morning. Now wind but still some sort of breeze providing some resistance.
5 PM

Bike - Road 32:52 intensity: (15:20 @1) + (15:59 @2) + (1:29 @3) + (4 @4) 12.81 km (2:34 / km) +22m 2:33 / km
ahr:120 max:157

HFW. Not up for putting any effort it, just enjoyed bumbling along.

Sunday Jul 14, 2019 #

Event: BMBO Event 7 - Gilwern
 

Note

Couldn't talk myself into a ride so went and did some mapping at Forest Farm instead. Undergrowth not as much of an issue than I was expecting and found some interesting features.

Saturday Jul 13, 2019 #

Note

Still in recovery mode. Hung and collected the controls on the MicrO but didn't do much else to justify the pizza.

Friday Jul 12, 2019 #

5 PM

Bike - Gravel 1:44:46 intensity: (1 @0) + (15:42 @1) + (31:42 @2) + (44:33 @3) + (12:46 @4) + (2 @5) 23.08 km (4:32 / km) +525m 4:05 / km
ahr:135 max:166

8 PM

Bike - Gravel 49:00 intensity: (47 @0) + (7:09 @1) + (15:35 @2) + (20:31 @3) + (4:56 @4) + (2 @5) 12.04 km (4:04 / km) +177m 3:48 / km
ahr:133 max:165

Thursday Jul 11, 2019 #

7 AM

Bike - Road 29:49 intensity: (3:58 @1) + (11:55 @2) + (13:55 @3) + (1 @4) 12.88 km (2:19 / km) +33m 2:17 / km
ahr:132 max:150

IW. Stunning morning again, clear, sunny and mild. Think I matched my previous morning record of cyclists with 84.
5 PM

Bike - Road 33:29 intensity: (1 @0) + (7:55 @1) + (22:20 @2) + (2:54 @3) + (19 @4) 12.95 km (2:35 / km) +40m 2:33 / km
ahr:125 max:154

HFW. Summer evening headwind making an appearance again. Also relatively quiet considering this morning an the conditions.

Wednesday Jul 10, 2019 #

Note
(rest day)

Site visit in the South Downs so a lot of the day in the car. Also wanting to take it easy as body clearly wasn't all it should be last night.

Tuesday Jul 9, 2019 #

6 PM

Run - Trail 1:19:24 intensity: (33 @0) + (11:53 @1) + (17:04 @2) + (11:07 @3) + (26:46 @4) + (12:01 @5) 11.4 km (6:58 / km) +618m 5:29 / km
ahr:143 max:182 shoes: Salomon Fellraiser 2019 (aqua)

MDC Waun Fach. Legendary route that I'd not done. Lovely evening but struggled a lot on the climb, especially with no warm up and then was in quad save mode all the way down. Shame, as the descent was lovely.

Monday Jul 8, 2019 #

7 AM

Bike - Road 32:34 intensity: (28 @0) + (4:46 @1) + (16:56 @2) + (10:24 @3) 12.89 km (2:32 / km) +15m 2:31 / km
ahr:129 max:146

IW. Good lights. Good weather.
5 PM

Bike - Road 31:33 intensity: (8 @0) + (13:35 @1) + (13:24 @2) + (4:26 @3) 12.76 km (2:28 / km) +24m 2:27 / km
ahr:121 max:149

HFW. Lucky with the light again. Quite busy, especially the upper part of the trail. Picked up new bike.

Sunday Jul 7, 2019 #

5 PM

Run - Trail 1:29:33 intensity: (1 @0) + (5:27 @1) + (24:27 @2) + (25:35 @3) + (24:13 @4) + (9:50 @5) 13.73 km (6:31 / km) +372m 5:45 / km
ahr:143 max:181 shoes: Salomon Fellraiser 2019 (aqua)

With Oli around the north side of the Garth - first time I've done this in the daylight for quite a few years. Dry and dusty - makes a difference from the knee deep winter cattle mud along the river. Struggling for any energy.

Saturday Jul 6, 2019 #

Note
(rest day)

Was planning on getting out but lost the battle of wills. Not a bad thing as still feeling quite flat.

Friday Jul 5, 2019 #

7 PM

Climbing 40:00 [1]

Spot with Ben. Quite a good session. Didn't mange much new but was feeling stronger in general.

Spent a few hours in the afternoon making a micro sprint map of the spoil tips next to the car park in Llangatwg. Going to plan a 5 minute micro course to go along with Clare's event next weekend. Think it will be awesome!
C • sounds like fun 3

Thursday Jul 4, 2019 #

7 AM

Bike - Road 31:12 intensity: (1 @0) + (9:13 @1) + (20:17 @2) + (1:41 @3) 12.92 km (2:25 / km) +35m 2:23 / km
ahr:122 max:139

IW. Yet another glorious morning. Not in glorious form yet.
6 PM

Bike - Road 34:13 intensity: (25 @0) + (24:48 @1) + (9:00 @2) 12.93 km (2:39 / km) +23m 2:37 / km
ahr:115 max:133

HFW. Taking it very easy. Feel like I need some more rest.

Wednesday Jul 3, 2019 #

7 AM

Bike - Road 33:37 intensity: (5 @0) + (24:21 @1) + (9:11 @2) 12.95 km (2:36 / km) +39m 2:33 / km
ahr:116 max:127

5 PM

Bike - Road 17:26 intensity: (2 @0) + (7:30 @1) + (6:25 @2) + (2:53 @3) + (36 @4) 6.42 km (2:43 / km) +41m 2:38 / km
ahr:121 max:153

6 PM

Run - Orienteering race 29:04 intensity: (14 @0) + (38 @1) + (2:03 @2) + (14:27 @3) + (11:42 @4) 5.67 km (5:08 / km) +38m 4:58 / km
ahr:146 max:161 shoes: Asics trail (orange)

7 PM

Bike - Road 18:46 intensity: (34 @0) + (9:33 @1) + (7:43 @2) + (56 @3) 6.98 km (2:41 / km) +22m 2:39 / km
ahr:116 max:139

Tuesday Jul 2, 2019 #

7 AM

Bike - Road 32:55 intensity: (41 @0) + (16:36 @1) + (15:35 @2) + (3 @3) 12.9 km (2:33 / km) +39m 2:31 / km
ahr:119 max:135

IW. Another cracking morning, perfectly still and sunny. Still moving slowly.
5 PM

Bike - Road 31:34 intensity: (1 @0) + (13:46 @1) + (16:28 @2) + (1:19 @3) 12.81 km (2:28 / km) +22m 2:27 / km
ahr:122 max:139

HFW. Couldn't have done this quickly had I tried! Annoying headwind.
6 PM

Run - Trail 1:24:43 intensity: (26 @0) + (33:43 @1) + (31:46 @2) + (13:16 @3) + (5:23 @4) + (9 @5) 10.51 km (8:04 / km) +438m 6:40 / km
ahr:124 max:169 shoes: Salomon Fellraiser 2019 (aqua)

MDC run from the Bwlch above Nant y Moel followed by a hill top BBQ. Pretty nice evening, shame there weren't more out to enjoy it. Took both the ups and downs very easy.

Monday Jul 1, 2019 #

7 AM

Bike - Road 31:17 intensity: (7:18 @1) + (16:48 @2) + (7:11 @3) 12.94 km (2:25 / km) +21m 2:24 / km
ahr:126 max:148

IW. Quads now very sore - had to cycle without hands for much of the ride so I could use my arms as necessary additional pushing power on my legs. Lovely cool and clear morning.
5 PM

Bike - Road 34:35 intensity: (1 @0) + (23:53 @1) + (10:41 @2) 12.83 km (2:42 / km) +21m 2:40 / km
ahr:117 max:131

HFW. A day sitting at a desk didn't help my quads! very easy with some additional arm powered assistance again.

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