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Training Log Archive: Magic

In the 31 days ending Dec 31, 2019:

activity # timemileskm+m
  Run - Trail 15 18:24:15 104.75(10:32) 168.59(6:33) 4960
  Bike - Road25 15:20:49 213.63(4:19) 343.81(2:41) 1794
  Run - Orienteering2 2:45:20 16.08(10:17) 25.89(6:23) 344
  Run - Road 1 59:08 5.83(10:08) 9.38(6:18) 89
  Total41 37:29:32 340.3(6:37) 547.66(4:06) 7187
  [1-5]41 37:19:31

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Tuesday Dec 31, 2019 #

12 PM

Run - Trail 1:31:39 intensity: (24:51 @1) + (39:04 @2) + (26:05 @3) + (1:29 @4) + (10 @5) 13.93 km (6:35 / km) +563m 5:28 / km
ahr:128 max:168 shoes: Salomon Fellraiser 2016

From Tossa de Mar with Aislinn. Longer than planned as we had to made the top! Lots of earthy trails and scrubby trees, so not great views but good running. Gorgeous day but a bit of wind keeping it cool. Annoyingly missed a section of teh run after stopping the watch to check the map.

Monday Dec 30, 2019 #

1 PM

Run - Trail 1:20:27 [3] 10.67 km (7:32 / km) +416m 6:18 / km
shoes: Salomon Fellraiser 2016

Run from the beach in Blanes with Alan. Pretty warm and a brutal set of steps to start, but got going as the run progressed. Lovely bit of coast but a disappointing lack of trails.

Sunday Dec 29, 2019 #

Note

Off to the Costa Brava with the Barry's and Kendall's for a few days. Didn't fancy a hungry run in the dark so a day off. Girona is a very nice place.

Saturday Dec 28, 2019 #

11 AM

Run - Trail 2:08:13 intensity: (1:38 @0) + (16:28 @1) + (54:59 @2) + (43:33 @3) + (11:30 @4) + (5 @5) 21.22 km (6:03 / km) +591m 5:18 / km
ahr:131 max:165 shoes: Salomon Fellraiser 2016

Got a spin out to Serres and ran home. Cracking afternoon, perfect for running, sunny but not too warm. Lots of new trails, which is always a bonus. Hardly saw a soul - a couple in Renne les Bains and a lady in a Landrover near the end. Also no styles or gates to negotiate - running hear is nice. Legs a bit better today, though still a bit of discomfort in the upper hamstrings when descending.

Friday Dec 27, 2019 #

2 PM

Bike - Road 2:35:21 intensity: (15:37 @1) + (2:01:15 @2) + (18:29 @3) 53.66 km (2:54 / km) +1032m 2:38 / km
ahr:127 max:146

Easy trip out on the road bike, again exploring some new roads - never been out this way before, lots of quite lanes and small villages - got passed by a total of 6 cars and 1 tractor. Again, taking it very easy and enjoying the sunshine - less wind but what there was was a bit cool.

Thursday Dec 26, 2019 #

1 PM

Run - Trail 1:37:46 intensity: (35 @0) + (21:16 @1) + (32:25 @2) + (28:08 @3) + (15:18 @4) + (4 @5) 15.78 km (6:12 / km) +466m 5:24 / km
ahr:133 max:166 shoes: Salomon Fellraiser 2016

Home from Quillian, on new trails as much as possible. Either a bit of sciatica or DOMS in my upper hamstrings so not enjoying the striding out/downhill bits. Taking it nice and easy. Mostly cloudy with a fair bit of wind, which I was glad was behind me.

Wednesday Dec 25, 2019 #

10 AM

Run - Trail 1:09:58 intensity: (16 @0) + (6:01 @1) + (26:07 @2) + (33:05 @3) + (4:29 @4) 13.12 km (5:20 / km) +175m 5:00 / km
ahr:134 max:158

Bit of rain last night meant the local trails were a no go, so stuck to roads and hard tracks. Plodding along, not enjoying the hard surfaces, but vert much enjoying the sunshine and warmth.

Tuesday Dec 24, 2019 #

1 PM

Run - Trail 2:14:57 intensity: (17 @0) + (19:08 @1) + (36:18 @2) + (50:21 @3) + (28:11 @4) + (42 @5) 20.04 km (6:44 / km) +639m 5:48 / km
ahr:136 max:172 shoes: Salomon Fellraiser 2016

Out to A and J's to join Jonny with a convoluted loop to the lake. Still not clear of the cough and not feeling at all strong on the hills, but very much enjoyed being out in the sunshine. Pretty tired by the end.

Monday Dec 23, 2019 #

3 PM

Run - Trail 1:21:51 intensity: (27 @0) + (11:56 @1) + (44:39 @2) + (18:21 @3) + (5:46 @4) + (42 @5) 11.7 km (7:00 / km) +482m 5:48 / km
ahr:131 max:177 shoes: Salomon Fellraiser 2016

Loop from Quillian with Greg (and Faye for the first hill). Feeling somewhat more energetic than yesterday but wanting to keep it easy. Smashing day to be out.

Sunday Dec 22, 2019 #

12 PM

Run - Trail 22:33 intensity: (18:51 @1) + (3:42 @2) 3.73 km (6:03 / km) +17m 5:55 / km
ahr:114 max:131

Very easy trot with Faye to A and J's. As much as my body wanted.

Saturday Dec 21, 2019 #

Note

Coughing too much to want to run.

Friday Dec 20, 2019 #

Note

Long day of traveling, made more tiring having to wait for three buses to the airport before one would stop, my flight being delayed y 2 hours, being in a rush to make my train, which I would have missed by a minute but made no difference as there was a train strike and all intercity trains were cancelled...

Thursday Dec 19, 2019 #

7 AM

Bike - Road 33:22 intensity: (2:33 @1) + (24:15 @2) + (6:30 @3) + (4 @4) 12.96 km (2:35 / km) +18m 2:33 / km
ahr:129 max:151

IW. Pretty straightforward.
5 PM

Bike - Road 31:29 intensity: (16 @0) + (3:25 @1) + (25:55 @2) + (1:52 @3) + (1 @4) 12.75 km (2:28 / km) +45m 2:26 / km
ahr:126 max:151

HFW. Nice evening but shan't miss it over the next couple of weeks. Wee cold turning into an annoying wee cough.

Wednesday Dec 18, 2019 #

Event: SWOC Street Event 4
 
7 AM

Bike - Road 33:19 intensity: (5:57 @1) + (18:54 @2) + (8:15 @3) + (13 @4) 12.93 km (2:35 / km) +18m 2:34 / km
ahr:129 max:152

IW. A very old man with a zimmer frame had a go at me today as I crossed a pedestrian crossing while he was using it. Saw him as I was approaching and slowed down, but realsied that he was moving so slow that I would have to have waited for him, so continued on while he was less than half way across his side of the road. Sure he hates cyclists more than he did already now...
5 PM

Bike - Road 29:57 intensity: (1:06 @1) + (7:56 @2) + (19:05 @3) + (1:37 @4) + (13 @5) 12.72 km (2:21 / km) +45m 2:19 / km
ahr:137 max:166

HFW. Following wind made this quicker than I was expecting. Glad to get home quick as the wee cold I have is at it's peak - feeling fine but now a bit of a cough so had to opt out of the Street O.

Tuesday Dec 17, 2019 #

7 AM

Bike - Road 31:58 intensity: (2 @0) + (2:07 @1) + (15:06 @2) + (14:05 @3) + (38 @4) 12.94 km (2:28 / km) +18m 2:27 / km
ahr:133 max:162

IW. Still a bit blocked but otherwise feeling grand. Nice morning, chilly but clear and dry and legs feeling good. Also hit a lady who walked out into the road without looking, must have given her a bit of a fright as I really did only just miss her.
5 PM

Bike - Road 32:38 intensity: (8 @0) + (1:38 @1) + (20:32 @2) + (10:20 @3) 12.72 km (2:34 / km) +43m 2:31 / km
ahr:130 max:141

HFW. Again, feeling quite okay and again, dry if a little chilly.
6 PM

Bike - Road 11:45 intensity: (42 @1) + (7:00 @2) + (3:55 @3) + (8 @4) 3.97 km (2:57 / km) +60m 2:45 / km
ahr:132 max:151

To Radyr for the MDC run. Bloody hill on a singlespeed.

Run - Road 59:08 intensity: (39 @0) + (4:06 @1) + (9:48 @2) + (29:03 @3) + (15:22 @4) + (10 @5) 9.38 km (6:18 / km) +89m 6:01 / km
ahr:140 max:167

MDC Mari Lwyd. Unsurprisingly, a steady pace with lots of stops. The Mari was introduced to MDC members across northern Cardiff and food and drink provided in return. All got a bit cold at one stage as it started raining quite hard thankfully didn't last. So much food afterwards! Great evening.
10 PM

Bike - Road 11:35 intensity: (8:11 @2) + (3:08 @3) + (16 @4) 4.02 km (2:53 / km) +33m 2:46 / km
ahr:132 max:159

Home from MDC. Nippy. nut at least the rain had stopped and it was mostly downhill.

Monday Dec 16, 2019 #

Note

A bit sniffly after days exposed to germ machines, so opted not to put my body under any unnecessary pressure.

Sunday Dec 15, 2019 #

9 AM

Run - Trail 1:19:10 intensity: (9 @0) + (4:04 @1) + (36:25 @2) + (29:01 @3) + (9:22 @4) + (9 @5) 12.36 km (6:24 / km) +295m 5:43 / km
ahr:135 max:170 shoes: La Sportiva Crosslite (4)

Run home after watching Penny at parkrun (Joby was old enough as of yesterday but was too worried about finishing last). Bitter morning and wind, but clear skies. Took a while to get going but felt pretty good today. Memory a bit sketchy on some trails and struggled with lack of signs on others.

Saturday Dec 14, 2019 #

Note

Horrible day, cold with wintery sleet showers and windy. Just didn't have the motivation, particularly after feeling so rubbish yesterday.

Friday Dec 13, 2019 #

3 PM

Run - Trail 40:41 intensity: (16 @0) + (50 @1) + (23:04 @2) + (13:50 @3) + (2:41 @4) 7.05 km (5:46 / km) +157m 5:11 / km
ahr:133 max:158 shoes: La Sportiva Crosslite (4)

Cut this short as the body and legs were not happy today. Cold, windy and very muddy, but that wasn't the problem. Just one of those days.

Thursday Dec 12, 2019 #

7 AM

Bike - Road 34:26 intensity: (43 @0) + (3:15 @1) + (29:29 @2) + (59 @3) 12.97 km (2:39 / km) +18m 2:38 / km
ahr:124 max:146

5 PM

Bike - Road 34:40 intensity: (7:52 @1) + (20:31 @2) + (6:05 @3) + (12 @4) 12.78 km (2:43 / km) +39m 2:40 / km
ahr:126 max:158

Wednesday Dec 11, 2019 #

7 AM

Bike - Road 35:43 intensity: (3:42 @1) + (31:08 @2) + (53 @3) 13.0 km (2:45 / km) +17m 2:44 / km
ahr:125 max:144

IW. Well that was properly horrible, the first 3km were some of the worst conditions I've ever cycled it, lashing rain, quite cool, with some hail thrown in and also pretty dark. Very grateful to have a decent tail wind and for it to ease after the M4.
6 PM

Bike - Road 34:52 intensity: (1:10 @0) + (22:54 @1) + (10:48 @2) 12.81 km (2:43 / km) +46m 2:40 / km
ahr:113 max:129

HFW. Much nicer this evening and only puddles getting me wet. Cool evening though so the morning may be a bit nippy.

Tuesday Dec 10, 2019 #

7 AM

Bike - Road 34:46 intensity: (12 @0) + (5:23 @1) + (24:23 @2) + (4:48 @3) 12.98 km (2:41 / km) +19m 2:40 / km
ahr:126 max:149

IW. Surprisingly dark, even properly so when leaving. Also quite cold and pissing rain. Not the nicest of commutes, but not so bad either.
5 PM

Bike - Road 34:34 intensity: (2:06 @1) + (17:07 @2) + (15:18 @3) + (3 @4) 12.56 km (2:45 / km) +46m 2:42 / km
ahr:133 max:150

HFW. Pretty strong headwind, so struggled in the higher-than normal gear. Also struggled with the wetter than usual rain and the darker than usual night. But it wasn't cold.
6 PM

Run - Trail 1:11:35 intensity: (7 @0) + (1:30 @1) + (4:54 @2) + (39:38 @3) + (22:32 @4) + (2:54 @5) 10.16 km (7:03 / km) +383m 5:56 / km
ahr:146 max:172 shoes: Salomon Fellraiser 2019 (aqua)

MDC from HQ. Nowhere near as wet as it looked like it was going to be, and actually quite mild, so it was actually good fun slipping and sloshing around. Fast group of 5 tonight so less stopping and a faster pace than usual.

Monday Dec 9, 2019 #

7 AM

Bike - Road 32:42 intensity: (7:36 @1) + (23:11 @2) + (1:55 @3) 13.0 km (2:31 / km) +16m 2:30 / km
ahr:124 max:142

IW. Mild and windy, thankfully a tail one. Lots of dog walkers. Bike feels very different with the new wheels and higher gearing (has a 16T sprocket rather than 17T - have ordered an 18T, which i hope will be a better overall compromise).
7 PM

Bike - Road 32:29 intensity: (23 @0) + (8:55 @1) + (22:25 @2) + (46 @3) 12.72 km (2:33 / km) +47m 2:30 / km
ahr:121 max:139

HFW. Quite a bit colder than this morning, and although it had been raining, it was clear and dry with a lovely moon. Tree that had been leaning over the trail between Radyr and Hayley Park had been cut down.

Sunday Dec 8, 2019 #

Event: 2019 Welsh League Event
 

Note

Should have done better. Didn't feel like travelling but still no excuse not to get out locally.

Saturday Dec 7, 2019 #

Event: SBOC - Night League 3 and Part of Western Night League
 
5 PM

Run - Trail 8:07 intensity: (11 @0) + (2:39 @1) + (4:05 @2) + (1:03 @3) + (9 @4) 1.34 km (6:03 / km) +11m 5:49 / km
ahr:122 max:155 shoes: Jalas 2012

Small trot to find some bushes. Legs feeling much better than yesterday.

Run - Orienteering race 59:22 intensity: (26 @0) + (14 @1) + (42 @2) + (11:16 @3) + (41:08 @4) + (5:36 @5) 9.57 km (6:12 / km) +18m 6:09 / km
ahr:155 max:175 shoes: Jalas 2012

Kenfig, Western Night league, 60 minute Score.
This was so good, it's great to be able to do some proper orienteering! After a year and a half with no night-o it's suddenly two in a week. Much more enjoyable this week though and easier to find the controls as there was enough detail to nav by and they had just the right amount of reflector on them.
Caught a minute on Matt W after ab out 1.5km and proceeded to spend most of the rest of the course together. Helped each other a few times (think I'm owned!) but mostly doing on own thing but going the same way. Only a few hesitations until I missed a path going to the penultimate control (on a path) and Matt got away. The proceeded to miss the last control, which was enough for Matt to gain the time that I'd caught at the start.
Thanks Ben and Meg, great event and thoroughly enjoyed.

Friday Dec 6, 2019 #

10 AM

Run - Trail 1:54:55 intensity: (10:26 @2) + (49:11 @3) + (53:31 @4) + (1:47 @5) 15.31 km (7:30 / km) +439m 6:34 / km
ahr:146 max:178

Trail run with Martyn from Henrhyd Falls. Not a particualrily nice day, lots of wind and it was quite damp, but the route was really nice. Been thinking about doing a loop like this for years, and happy that I eventually have. The falls were also pretty good - one you can go behind - but got even wetter there. Neither of us moving very well, so pretty slow.

Thursday Dec 5, 2019 #

7 AM

Bike - Road 35:53 intensity: (2 @0) + (14:28 @1) + (21:19 @2) + (4 @3) 13.0 km (2:46 / km) +16m 2:45 / km
ahr:120 max:138

ITW. Cold and misty. Noticed that the rear brake was dragging a bit so checked it out when I got to work. Rim worn through and starting to collapse. Hope it gets me home!
8 PM

Bike - Road 35:43 intensity: (4:37 @1) + (29:45 @2) + (1:21 @3) 12.15 km (2:56 / km) +38m 2:54 / km
ahr:125 max:147

HFW. After a LIW social. Very slow, partly due to a full stomach but mostly trying to be nice to the rim. It got me home. Appears to have been windy and a bit wet.

Wednesday Dec 4, 2019 #

7 AM

Bike - Road 34:34 intensity: (4:52 @1) + (25:45 @2) + (3:57 @3) 12.96 km (2:40 / km) +18m 2:39 / km
ahr:126 max:139

ITW. Another cool bur crisp morning with few people out. Lovely and still along the river with mist hanging over it and a beautiful sun rise from Blackwier. More mornings like this please.
5 PM

Bike - Road 33:51 intensity: (4:04 @1) + (21:54 @2) + (7:39 @3) + (14 @4) 12.73 km (2:40 / km) +43m 2:37 / km
ahr:129 max:155

HFW. Dark with a bit of mist making it feel pretty cold. Legs happy to stay in third gear.

Tuesday Dec 3, 2019 #

7 AM

Bike - Road 33:46 intensity: (5:04 @1) + (25:43 @2) + (2:59 @3) 12.97 km (2:36 / km) +20m 2:35 / km
ahr:126 max:141

IW. A bit more up for than yesterday but still in an easy mode really. Another lovely and cool morning, though no frost today.
4 PM

Bike - Road 32:41 intensity: (1:46 @1) + (9:05 @2) + (19:55 @3) + (1:49 @4) + (6 @5) 12.76 km (2:34 / km) +42m 2:31 / km
ahr:136 max:172

HFW. In a bit more of a hurry, but still not moving very quickly. Leaving 15 minutes earlier meant it wasn't completely dark.
6 PM

Run - Trail 1:04:08 intensity: (18 @0) + (5:03 @1) + (8:05 @2) + (16:07 @3) + (29:04 @4) + (5:31 @5) 9.2 km (6:58 / km) +283m 6:02 / km
ahr:146 max:184 shoes: Salomon Fellraiser 2019 (aqua)

MDC run from Penderyn. Always enjoy this loop and tonight was no exception. Feeling heavy from Sunday but managed several good efforts. Ran the section from the mines to the waterfall without stopping, which meant we got quite fragmented and after visiting the waterfall, didn't allow enough for the very steady runners to catch up. Search party fond them though.

Monday Dec 2, 2019 #

7 AM

Bike - Road 34:21 intensity: (2 @0) + (3:35 @1) + (28:36 @2) + (2:01 @3) + (7 @4) 12.95 km (2:39 / km) +20m 2:38 / km
ahr:125 max:158

IW. Quite nippy this morning and a good frost in TW. Dry all weekend though so no ice. Good recovery spin. Surprisingly quiet for such a cracking morning.
5 PM

Bike - Road 34:24 intensity: (1:03 @0) + (6:25 @1) + (25:54 @2) + (1:02 @3) 12.79 km (2:41 / km) +39m 2:39 / km
ahr:122 max:141

HFW. Nice evening and not quite as cool as this morning.

Sunday Dec 1, 2019 #

10 AM

Run - Trail 18:15 intensity: (3:00 @1) + (11:02 @2) + (3:38 @3) + (35 @4) 2.95 km (6:11 / km) +44m 5:45 / km
ahr:117 max:162 shoes: VJ Supra 2018

Quite stiff after yesterday so a fair bit of easy jogging to find my legs. Also had to take myself off to a private bit of forest as the toilet queue was too long.
11 AM

Run - Orienteering race 1:45:58 intensity: (41 @0) + (13 @1) + (1:51 @2) + (46:12 @3) + (56:27 @4) + (34 @5) 16.32 km (6:30 / km) +327m 5:54 / km
ahr:149 max:169 shoes: VJ Supra 2018

Canop Ponds plus other bits, Southern Champs, M21E, 14.0km, 535m, 30 controls.
Struggled with the slippery and sticky conditions at the start but eventually got into a rhythm. Nothing exciting about the area and didn't have too many problems, maybe 5 10-15 second misses, but was getting tired towards the end. Veg mapping out of date so caught out a few times. Also had an altercation with a pair of motorbikers who were riding in the terrain and got in my way. One informed me that he didn't care that it was illegal. Again, happy to survive with no physical problems and, as per last night, to be a couple of minutes behind Megan.
https://www.bok.routegadget.co.uk/rg2/#192&cou...

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