Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 31 days ending Jan 31, 2020:

activity # timemileskm+m
  Run - Trail 21 25:31:49 137.61(11:08) 221.47(6:55) 7973
  Bike - Road29 15:26:52 217.6(4:16) 350.19(2:39) 907
  Run - Orienteering4 3:37:58 22.78(9:34) 36.66(5:57) 767
  Climbing4 2:10:00
  Run - Road 3 1:35:54 11.23(8:32) 18.08(5:18) 107
  Walk2 1:18:26 6.75(11:37) 10.86(7:13) 529
  Strength exercises5 1:02:06 0.32 0.51
  Total66 50:43:05 396.29 637.77 10282
  [1-5]66 49:54:02

«»
3:44
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Jan 31, 2020 #

12 PM

Run - Trail 1:00:44 intensity: (6:04 @1) + (27:08 @2) + (21:05 @3) + (6:17 @4) + (10 @5) 9.62 km (6:19 / km) +248m 5:36 / km
ahr:134 max:166

Thinking about doing a farlek session or something, but once out knew that the legs weren't game. Struggled at the start but flt better once warmed up. Bit of a damp sort of morning.
6 PM

Climbing 30:00 [1]

Top roping at Boulders. Tired by the second route. Managed two 6b+ after a bit of falling off faff half way up both. Think that's probably my limit.

Thursday Jan 30, 2020 #

7 AM

Bike - Road 33:43 intensity: (13:35 @1) + (19:04 @2) + (1:00 @3) + (4 @4) 12.89 km (2:37 / km) +21m 2:36 / km
ahr:123 max:155

IW. Less clothes, still too warm. Dry again, which I wouldn't mid getting used to. Slight breeze, which O would prefer not to have to get used to.
C • Fewer clothes. 5
5 PM

Bike - Road 35:34 intensity: (6:10 @1) + (23:19 @2) + (6:05 @3) 12.73 km (2:48 / km) +42m 2:45 / km
ahr:126 max:143

HFW. Bit misty but not actually wet. Made it a bit darker, but still made it home without the big light (although did almost cycle into a man and his dog in the M4 underpass.
6 PM

Strength exercises 16:35 intensity: (2:59 @0) + (13:34 @1) + (2 @2) 0.24 km (1:08:49 / km)
ahr:98 max:120

Still a bit sore in the glutes from the last time, but had a good wee session.

Wednesday Jan 29, 2020 #

7 AM

Bike - Road 33:21 intensity: (1 @0) + (4:22 @1) + (28:57 @2) + (1 @3) 12.95 km (2:34 / km) +18m 2:33 / km
ahr:123 max:135

IW. Again, expecting it to be cold this morning and it wasn't - far too many clothes on yet again. Better run through the traffic bit today.
5 PM

Bike - Road 35:11 intensity: (9 @0) + (22:27 @1) + (12:03 @2) + (32 @3) 12.82 km (2:45 / km) +40m 2:42 / km
ahr:118 max:142

HFW. Fewer layers but still too hot. Is there going to be a winter this year?

Tuesday Jan 28, 2020 #

7 AM

Bike - Road 36:16 intensity: (16:58 @1) + (19:06 @2) + (12 @3) 13.03 km (2:47 / km) +21m 2:46 / km
ahr:120 max:135

IW. Colder than I was expecting and some sketchy bits of frozen rain around - had to walk up the hill out of Moy Road. Otherwise just being careful and not in a rush, traffic in town also slow and the showers cold, so was 10 minutes late to my desk.
5 PM

Bike - Road 36:13 intensity: (1:59 @0) + (29:32 @1) + (4:42 @2) 12.61 km (2:52 / km) +43m 2:49 / km
ahr:108 max:128

HFW. Actually a bit more nippy than I was expecting. Still being kind to the legs. Some DOMS in the glutes after yesterday.
6 PM

Run - Trail 1:31:54 intensity: (9:25 @1) + (40:39 @2) + (35:36 @3) + (6:14 @4) 13.6 km (6:46 / km) +382m 5:56 / km
ahr:133 max:160 shoes: La Sportiva Crosslite (4)

MDC run. A good strong fast group meant no stopping, so opted for a longer route. Took the wrong path coming off the sports pitches in Creigiau and ended up in the quarry - had to backtrack. After thinking it a bit nippy on the way home, dressed up quite well - was roasting! Legs feeling the strain of the weekend but was actually climbing okay once warmed up.

Monday Jan 27, 2020 #

7 AM

Bike - Road 37:02 intensity: (8 @0) + (32:50 @1) + (4:03 @2) + (1 @3) 12.91 km (2:52 / km) +22m 2:51 / km
ahr:114 max:128

IW. Reasonably mild and dry. being nice to my legs. Traffic lights were not being nice to me.
5 PM

Bike - Road 35:56 intensity: (1:17 @0) + (18:28 @1) + (15:53 @2) + (18 @3) 12.77 km (2:49 / km) +40m 2:46 / km
ahr:116 max:136

HFW. Surprisingly busy for the first half and very quiet for the second. A few puddles but dry and a bit nippy.
6 PM

Strength exercises 16:16 intensity: (5:07 @0) + (10:59 @1) + (10 @2) 0.27 km (59:22 / km)
ahr:96 max:125

Pleased with myself for getting this done again!

Sunday Jan 26, 2020 #

10 AM

Run - Trail 1:10:19 intensity: (13 @0) + (5:55 @1) + (23:43 @2) + (26:39 @3) + (12:33 @4) + (1:16 @5) 9.86 km (7:08 / km) +370m 6:00 / km
ahr:137 max:170 shoes: Salomon Fellraiser 20 (orange)

Despite the horrible forecast, wasn't going to be in the lakes and not run! Loop around Loughrigg with about half a dozen of the others. Nowhere near as wet as I was expecting and was too hot for most of it. Did a bonus bit of extra climb with ray at the end to get some extra distance in. Also not feeling as tires as I was expecting. Good signs.

Saturday Jan 25, 2020 #

9 AM

Run - Trail 1:45:04 intensity: (2:35 @0) + (18:48 @1) + (23:06 @2) + (28:03 @3) + (30:47 @4) + (1:45 @5) 13.42 km (7:50 / km) +600m 6:24 / km
ahr:136 max:181 shoes: La Sportiva Crosslite (5)

Morning run in the hills. From Rydal to Landdale via Grasmere and Stickle Tarn. In the Lakes for Lard's 50th. 24 altogether, but 8 I think in the faster group. Nice steady pace the whole way, but no walking! A little wet and windy on top but not so bad, descent was slippery rocks though which wasn't much fun.
1 PM

Run - Trail 1:59:28 intensity: (5:08 @0) + (28:48 @1) + (32:58 @2) + (39:02 @3) + (11:35 @4) + (1:57 @5) 16.72 km (7:09 / km) +658m 5:58 / km
ahr:128 max:176 shoes: La Sportiva Crosslite (5)

Afternoon section of the after lunch in Langdale (should have ordered more!). Thought the start straight up the hill was going to be tough, and although harder than the morning, it was still grand. keep at a pace that the quads were happy with, so that kept me happy. Pub stops in Little Langdale, Chapel Stile, Elterwater, and Skelwith Bridge made for a lot of stopping, but it also kept the bigger group pretty much together.

Not done a lot of this circuit before, some nice paths int eh valley but really enjoyed Lingmoor Fell and back over Loughrigg. Great day out.

Friday Jan 24, 2020 #

1 PM

Run - Trail 1:37:02 intensity: (24:53 @1) + (37:14 @2) + (29:13 @3) + (5:40 @4) + (2 @5) 14.04 km (6:55 / km) +473m 5:55 / km
ahr:130 max:165 shoes: Salomon Fellraiser 20 (orange)

A loop up and over Loughrigg and then to find Rydal Caves with Caitlin. Milder than it looked and felt okay for the first time since Monday. Very enjoyable and great to catch up with Caitlin again.

Thursday Jan 23, 2020 #

6 PM

Climbing 30:00 [1]

Spot with Mark. Didn't think we were going to get time to gt a session in - very pleased that we did. Started feeling pretty pathetic, but got better, though not much new achieved.

Wednesday Jan 22, 2020 #

7 AM

Bike - Road 34:37 intensity: (30 @0) + (24:43 @1) + (9:23 @2) + (1 @3) 12.95 km (2:40 / km) +18m 2:39 / km
ahr:115 max:128

ITW. Warm the new coat again and was baking! No frost this morning but a bit of cloud. Had to take it very easy.
5 PM

Bike - Road 35:12 intensity: (15 @0) + (27:59 @1) + (6:48 @2) + (10 @3) 12.8 km (2:45 / km) +38m 2:43 / km
ahr:115 max:147

HFW. Body still needing to take take it easy. Left at 5 dead yesterday and had it mostly light on the way home, completely dark leaving at 5:30 tonight though.

Tuesday Jan 21, 2020 #

7 AM

Bike - Road 35:20 intensity: (3:20 @1) + (28:51 @2) + (3:09 @3) 12.93 km (2:44 / km) +19m 2:43 / km
ahr:126 max:146

IW. Decided to face the frost this morning rather than to have to pay a small fortune to stand on a crowded train again. Plenty of frost alright but it wasn't slippery as long as I took it steady. Liking the new gear, much easier to spin away, especially on tired legs. Also a great day to have the new coat.
5 PM

Bike - Road 34:04 intensity: (30 @0) + (5:02 @1) + (27:56 @2) + (36 @3) 12.72 km (2:41 / km) +46m 2:38 / km
ahr:124 max:138

HFW. Not quite as cold as this morning but still frosty patches about. Feeling slow.
6 PM

Run - Trail 1:16:35 intensity: (26 @0) + (9:34 @1) + (35:19 @2) + (24:25 @3) + (4:58 @4) + (1:53 @5) 9.08 km (8:26 / km) +498m 6:37 / km
ahr:132 max:187 shoes: La Sportiva Crosslite (5)

MDc run up Pen-y-Fan. Big group (split into 3) and not as cold as expecting, so was quite warm in all my layers. Both calfs and back screaming on the first hill, bit okay thereafter once warmed up (nasty start this). However, the rest of the body was knackered and really struggled walking up the steep bits - think partly down to needing a rest day and also the roads last night. Glad to finish!

Monday Jan 20, 2020 #

7 AM

Run - Road 4:00 intensity: (10 @0) + (1:00 @1) + (2:50 @2) 0.74 km (5:25 / km)
ahr:120 max:132

To the station as cold and frosty again so didn't take my chances on the bike.
8 AM

Run - Road 7:19 intensity: (4 @0) + (1:54 @1) + (4:53 @2) + (28 @3) 1.33 km (5:30 / km)
ahr:122 max:138

Cathays to work. Just short enough and cold enough so I didn't need a shower!
6 PM

Run - Road 1:24:35 intensity: (21 @0) + (1:55 @1) + (40:01 @2) + (41:46 @3) + (32 @4) 16.01 km (5:17 / km) +107m 5:07 / km
ahr:134 max:151 shoes: Asics Adventurer (Blue)

HFW. Decided on a different route, but an area I haven't run around in a while. Found a whole load of roads and cut-throughs that I'd never been on and was then completely disorientated! Worked myself out and headed home - quite a bit longer than planned. Quads not happy but not awful either. Skipped strength exercises to have a cup of tea and some biscuits!

Sunday Jan 19, 2020 #

10 AM

Run - Trail warm up/down 11:36 intensity: (6:36 @1) + (3:18 @2) + (1:36 @3) + (6 @4) 1.97 km (5:54 / km) +47m 5:16 / km
ahr:119 max:154 shoes: VJ Supra 2018

Warm up around the football pitch with Matt and Mark. Feeling reasonably okay. Lovely but very cool morning.
11 AM

Run - Orienteering race 1:15:56 intensity: (34 @0) + (5 @1) + (1:40 @2) + (31:53 @3) + (37:16 @4) + (4:28 @5) 12.68 km (5:59 / km) +400m 5:10 / km
ahr:150 max:175 shoes: VJ Supra 2018

NGOC 50th anniversary, long, Lightning Tree Hill, 10.km.
Proper old school classic this with few controls and plenty of long legs, enjoyable but not to my strengths. Again, quads tight and no power on the climbs, but otherwise happy with movement, but just have to accept that I'm getting slower as I get older! A couple of small misses and scrappy in places, maybe 2 minutes or so. Excellent runs from Matt and Matt but all of us owned by Ben (62 mins) and Meg (70 mins) again today.

Saturday Jan 18, 2020 #

Event: Open Training Camp, Glendalough
 
11 AM

Run - Trail warm up/down 19:24 intensity: (15 @0) + (4:48 @1) + (7:40 @2) + (3:45 @3) + (2:56 @4) 2.91 km (6:39 / km) +142m 5:21 / km
ahr:130 max:160 shoes: VJ Supra 14

Warm up, following whatever paths I found.
12 PM

Run - Orienteering race 34:23 intensity: (26 @1) + (2:32 @2) + (15:56 @3) + (15:15 @4) + (14 @5) 4.74 km (7:15 / km) +169m 6:10 / km
ahr:147 max:168 shoes: VJ Supra 14

NGOC 50th anniversary event, Middle, 4.1km.
Map felt as old as the club and if it hadn't been updated in that time! Somewhat short course (Ben won in 26 minus!) but it used the better bits of the area and the only vegetation issues were the un-mapped bits. Pretty clean and running okay, but not strongly and couldn't get any power on the hills. Stunning day.

Run - Trail warm up/down 4:44 intensity: (13 @0) + (38 @1) + (1:02 @2) + (53 @3) + (40 @4) + (1:18 @5) 0.71 km (6:37 / km)
ahr:141 max:172 shoes: VJ Supra 14

Finish to download and back to the car. Enough. Shoes falling apart after nearly 1000km of O, may they RIP.

Friday Jan 17, 2020 #

1 PM

Run - Trail 43:18 intensity: (2:01 @1) + (7:58 @2) + (11:56 @3) + (15:20 @4) + (6:03 @5) 6.62 km (6:33 / km) +228m 5:35 / km
ahr:147 max:177 shoes: La Sportiva Crosslite (5)

Timed it perfectly to can caught in a shower, and a cold one it was a well. Kept it easy and in stayed in the woods to shelter a bit. Don't know why my heart rate has come up so high as I wasn't put much effort in.
7 PM

Climbing 40:00 [1]

Spot wit Mark, Matt and Matt. Much, much better than last week though still some improvement needed.

Thursday Jan 16, 2020 #

7 AM

Bike - Road 34:42 intensity: (15:00 @1) + (19:33 @2) + (9 @3) 12.94 km (2:41 / km) +20m 2:40 / km
ahr:122 max:138

IW. Nice morning and good sunrise - starting to feel a bit brighter. Very quite until half way, then picked up a lot. Bit of wind which was a pain starting.
5 PM

Bike - Road 34:27 intensity: (37 @0) + (29:10 @1) + (4:40 @2) 12.9 km (2:40 / km) +55m 2:37 / km
ahr:113 max:133

HFW. Promised rain wasn't around so I was overdressed.
6 PM

Strength exercises 13:15 intensity: (3:23 @0) + (9:52 @1)
ahr:95 max:114

Well done me!

Wednesday Jan 15, 2020 #

7 AM

Bike - Road 32:25 intensity: (1:37 @0) + (20:20 @1) + (3:17 @2) + (6:52 @3) + (19 @4) 12.98 km (2:30 / km) +21m 2:29 / km
ahr:116 max:155

IW. Not a bad morning at all and a lot busier for it as well.
6 PM

Bike - Road 20:59 intensity: (2 @0) + (5:43 @1) + (15:04 @2) + (10 @3) 7.5 km (2:48 / km) +16m 2:46 / km
ahr:122 max:135

Work to O. Cooler than I was expecting and also attempting to rain.
7 PM

Run - Orienteering 1:00:52 intensity: (23 @0) + (57 @1) + (5:13 @2) + (18:35 @3) + (35:44 @4) 12.75 km (4:46 / km) +63m 4:39 / km
ahr:148 max:164 shoes: Asics Adventurer (Blue)

SWOC Maprun, Whitchurch.
Bit of a fail with the app, think it started and registered the first control, but then doesn't appear to have recorded anything until the finish (and even then, a minute late). However, that's hardly the point, I actually quite enjoyed running around the streets, even when it rained a bit and was pleased with how I was running at the end. Quite a difficult course as there was no way to get near clearing it and there were few obvious routes.
8 PM

Bike - Road 18:14 intensity: (1 @0) + (5:28 @1) + (12:45 @2) 6.81 km (2:41 / km) +37m 2:36 / km
ahr:121 max:133

Home from O. Wasn't looking forward to this but it was a nice enough evening and it probably did the legs some good.

Tuesday Jan 14, 2020 #

7 AM

Bike - Road 35:05 intensity: (10 @0) + (6:00 @1) + (28:15 @2) + (40 @3) 12.95 km (2:43 / km) +22m 2:41 / km
ahr:123 max:137

IW. Not a bad morning but much worse due later today (again), so gave the jacket its first outing. Bit warm for this morning, but as I was going slow that was okay.
5 PM

Bike - Road 34:14 intensity: (3:33 @1) + (27:55 @2) + (2:46 @3) 12.74 km (2:41 / km) +44m 2:38 / km
ahr:125 max:144

HFW. Was expecting Brendan to provide a lot of unpleasantness, but it was grand and I was actually far too cosy in the new coat again. Need it to get with winter and cool down a bit!
6 PM

Run - Trail 1:22:14 intensity: (38 @0) + (5:48 @1) + (29:50 @2) + (32:37 @3) + (13:20 @4) + (1 @5) 11.96 km (6:52 / km) +364m 5:58 / km
ahr:136 max:165 shoes: La Sportiva Crosslite (5)

MDC run from HQ, 15 of us out this evening so divided into two groups, which worked well as our group hardly paused at all. Super muddy and slippery, but also good fun. Wet without really being wet and only really windy on the tops. Took a while to get going, felt good for a while and then my quads really tightened up on the last few climbs. Good evening though.

Monday Jan 13, 2020 #

7 AM

Bike - Road 35:39 intensity: (40 @0) + (15:15 @1) + (19:03 @2) + (41 @3) 13.07 km (2:44 / km) +23m 2:42 / km
ahr:119 max:137

IW. Had a long battle to try and change my knackered rear cassette last night but had to give up. Feeling a bit better now tightened up though, just still struggling with the gearing. otherwise a grand morning, though surprisingly dark leaving considering the sky was clear.
5 PM

Bike - Road 33:33 intensity: (3:02 @1) + (27:17 @2) + (3:14 @3) 19.83 km (1:42 / km) +41m 1:40 / km
ahr:127 max:146

HFW. Not a nice evening but lucky to miss the heavy rain and the wind wasn't too much of a problem either. Fewer about than this morning.
6 PM

Strength exercises 9:00 [2]

Session #2 - hope I can keep this up.

Sunday Jan 12, 2020 #

11 AM

Run - Trail 3:43:21 intensity: (12:53 @0) + (2:32:09 @1) + (55:49 @2) + (1:50 @3) + (38 @4) + (2 @5) 25.0 km (8:56 / km) +972m 7:29 / km
ahr:112 max:165 shoes: Salomon Fellraiser 2019 (aqua)

With Ollie in the Black Mountains around some of the Vale of Ewyas route. Legs spent from yesterday, but fortunately Ollie wasn't feeling any more sprightly. Lots of walking and nothing more than a job. Cold wind but the rain didn't show - not that any was needed as it was super muddy.

Saturday Jan 11, 2020 #

8 AM

Run - Trail 16:20 intensity: (15 @1) + (28 @2) + (11:47 @3) + (3:50 @4) 3.19 km (5:07 / km) +5m 5:05 / km
ahr:144 max:158 shoes: Asics Adventurer (Blue)

Warm up - feeling surprisingly good for this hour and with a full stomach. Grand morning, though a bit of a cold breeze.
9 AM

Run - Trail 19:53 intensity: (11 @0) + (10 @1) + (12 @2) + (5:29 @3) + (10:11 @4) + (3:40 @5) 4.91 km (4:03 / km) +13m 4:00 / km
ahr:155 max:173 shoes: Asics Adventurer (Blue)

Cosmeston parkrun. Plan was to do it tempo, which I think I did, only I don't think I'd have been a whole lot quicker had I run as hard as I could. Mostly a very nice course, with the first 4km being on dirt paths - last km was not so nice being along a pretty straight tarmac track. Quite a flat course but still managed to pass people whenever there was a wee up or down. Bit of a shock to the body.

Run - Trail warm up/down 11:48 intensity: (11:11 @2) + (37 @3) 2.01 km (5:53 / km)
ahr:129 max:148 shoes: Asics Adventurer (Blue)

Round the small lake with Matt and Mark.
10 AM

Run - Trail warm up/down 22:31 intensity: (1:01 @0) + (11:17 @1) + (4:39 @2) + (5:33 @3) + (1 @4) 3.13 km (7:12 / km) +73m 6:27 / km
ahr:120 max:152 shoes: VJ Falcons 2017

Warm up with matt and Mark. Feeling very tired, especially on hills. Extended it on my own and found a new trail and some bits of woods I didn't know about beyond the viaduct - think they need to get added to the map.
11 AM

Run - Orienteering race 46:47 intensity: (34 @1) + (47 @2) + (22:15 @3) + (23:06 @4) + (5 @5) 6.49 km (7:13 / km) +136m 6:32 / km
ahr:150 max:168 shoes: VJ Falcons 2017

SWOC League, Porthkerry, Blue, 4.8km.
Found this hard, could run okay on the flat but had nothing to give on the hills - decided to keep it steady as not wanting to push the body into places it doesn't want to go. Surprised to catch both Matt and Mark reasonably quickly - fortunately for them both I was far enough ahead of them at #12 to swap it and #13 which had been put out in the wrong order before they turned up. Somehow managed to stop my watch just as I was sorting out this.

Friday Jan 10, 2020 #

7 AM

Bike - Road 33:03 intensity: (44 @1) + (15:24 @2) + (15:23 @3) + (1:32 @4) 12.94 km (2:33 / km) +20m 2:32 / km
ahr:136 max:153

IW. Mild again but not all that busy. Less cloud made it much lighter.
5 PM

Bike - Road 11:26 intensity: (1 @0) + (8:53 @1) + (2:25 @2) + (7 @3) 3.57 km (3:12 / km)
ahr:115 max:137

Tp Boulders from Work - tried to cut through Splott but forgot the road layout and after a few wrong terns ended back on Newport Road. Felt like I was going well without too much effort.
6 PM

Climbing 30:00 [1]

Boulders with mark and Emma. So busy and expensive! Was completely rubbish - frustrating how quickly you lose it.
7 PM

Bike - Road 24:16 intensity: (14 @0) + (6:17 @1) + (3:04 @2) + (9:01 @3) + (5:40 @4) 9.18 km (2:39 / km) +73m 2:32 / km
ahr:136 max:161

To Mark and Clare's after climbing. Was going well earlier because I had a tailwind... Here I did not. Climb up past Roath Lake felt very big with no gear options.
11 PM

Bike - Road 18:10 intensity: (54 @0) + (8:06 @1) + (6:12 @2) + (2:58 @3) 7.1 km (2:33 / km) +36m 2:30 / km
ahr:117 max:149

Home after a very nice evening. Again feeling the hills.

Thursday Jan 9, 2020 #

10 PM

Strength exercises 7:00 [1]

Long day on site and a horrible evening, so not included to get out. Need to do short sessions of strength work like this a bit more regularly than every two months...

Wednesday Jan 8, 2020 #

7 AM

Bike - Road 34:18 intensity: (20:29 @1) + (13:49 @2) 12.94 km (2:39 / km) +21m 2:38 / km
ahr:118 max:132

IW. Moving a bit better than yesterday but caught out by traffic in a few places. Mad warm and swarms of flies about.
5 PM

Bike - Road 34:49 intensity: (20:50 @1) + (13:26 @2) + (33 @3) 12.83 km (2:43 / km) +45m 2:40 / km
ahr:116 max:145

HFW. A so ends the dryness. Little but wet drizzle heading out but it got progressively heavier and also proportionally wetter. Not cold but not warm either when very damp.

Tuesday Jan 7, 2020 #

8 AM

Bike - Road 34:03 intensity: (6:33 @1) + (26:57 @2) + (33 @3) 12.96 km (2:38 / km) +20m 2:36 / km
ahr:124 max:139

IW. So very dark, needed the light to see the TT for the first time this winter. Body not up for this, but got a good run through town. Dry and warm.
6 PM

Bike - Road 35:00 intensity: (29 @0) + (9:36 @1) + (24:29 @2) + (26 @3) 12.82 km (2:44 / km) +45m 2:41 / km
ahr:122 max:139

HFW. Struggling with uncooperative legs, a very slight breeze and too high a gear. Fortunately not in a rush.

Run - Trail 1:05:45 intensity: (1:34 @0) + (8:59 @1) + (28:17 @2) + (25:01 @3) + (1:53 @4) + (1 @5) 8.97 km (7:20 / km) +345m 6:09 / km
ahr:130 max:168 shoes: Salomon Fellraiser 2019 (aqua)

MDC run around the hill and woods in Abercynon. Very stop/start due to one group and a bit range of abilities. Hills were too steep for my legs so had to walk quite a few bits. Not raining but the air was very wet, as were the trails. Fun. Great feed after as well.

Monday Jan 6, 2020 #

10 AM

Run - Trail 53:02 intensity: (14 @0) + (10:48 @1) + (11:52 @2) + (22:46 @3) + (7:22 @4) 8.7 km (6:06 / km) +259m 5:18 / km
ahr:134 max:159 shoes: Salomon Fellraiser 2016

last run in the sun in shorts and a T for a while I expect! Actually quite cool, but another glorious day. legs struggling on the hills (about time!) but otherwise feeling surprisingly good.

Sunday Jan 5, 2020 #

11 AM

Run - Trail 2:41:09 intensity: (38 @0) + (35:09 @1) + (30:38 @2) + (45:21 @3) + (49:23 @4) 26.48 km (6:05 / km) +1257m 4:55 / km
ahr:137 max:164 shoes: Salomon Fellraiser 2016

Don't know what was up with my legs today but they felt great! This actually felt pretty easy and was just cruising along, even though there was plenty of climb. Bonus loop at the end as the old uns had decided to visit a castle on a hill and were out an hour longer than they were planning. Gorge at the end was pretty cool and worth doing twice. Another cracking day.
1 PM

Walk 15:44 intensity: (15:06 @1) + (37 @2) + (1 @3) 2.34 km (6:43 / km) +35m 6:15 / km
ahr:93 max:130 shoes: Salomon Fellraiser 2016

Walk back down the gorge once I had caught the old uns up.

Saturday Jan 4, 2020 #

11 AM

Run - Trail 1:41:32 intensity: (15 @0) + (6:59 @1) + (32:58 @2) + (24:43 @3) + (33:51 @4) + (2:46 @5) 15.42 km (6:35 / km) +686m 5:23 / km
ahr:141 max:175 shoes: Salomon Fellraiser 2016

Loop from Quillian, mostly on new trails. Felt pretty good from the off, which was unusual, particularly as it was a 20 minute climb. Slow and technical but fun trail along Les Trois Quilles ridge and a nice descent to Cavriac. Stopped to check a map here and failed to restart the watch - very annoying. Bonus loop at the end as there was a sign missing and I passed a junction. Nice day to be running and legs feeling pretty good.

Friday Jan 3, 2020 #

11 AM

Walk 1:02:42 intensity: (1:02:37 @1) + (2 @2) + (3 @3) 8.52 km (7:22 / km) +494m 5:42 / km
ahr:82 max:123 shoes: Salomon Fellraiser 2016

Walk with mum and dad up by the gorge. We went to look for some caves (found) but then decided to explore up the hill. Two hours of scrambling up scree and scrub followed - good to see that the old uns haven't lost their sense of adventure! Lucky to find a hunting path to lead us back to the forest trails. Cold today, but still very enjoyable - out 3.5 hours.

Thursday Jan 2, 2020 #

3 PM

Run - Trail 1:14:06 intensity: (14 @0) + (1:59 @1) + (18:55 @2) + (25:53 @3) + (27:05 @4) 13.15 km (5:38 / km) +352m 4:58 / km
ahr:141 max:163 shoes: Salomon Fellraiser 2016

Exploring east from the lake in Quillian, nice but slightly cool afternoon. Took a while to get going and legs suffering a bit with lactic when I did, but nice to have good stretch after a couple of easy days.

Wednesday Jan 1, 2020 #

Note

Back from the Costa Brava. Lots of pottering and playing with the kids but no time for any real exercise. Great wee bonus trip.

« Earlier | Later »