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Training Log Archive: Magic

In the 31 days ending May 31, 2020:

activity	#	time	miles		km		+m
Run - Trail	11	17:07:23	102.26	(10:03)	164.57	(6:15)	4328
Bike - Gravel	3	9:21:00	99.26	(5:39)	159.75	(3:31)	2797
Pilates	4	3:21:12	1.03	(3:14:35)	1.66	(2:00:55)
Run - Intervals	3	3:17:23	14.67	(13:27)	23.61	(8:22)	877
Circuits	5	2:26:36	2.89	(50:41)	4.66	(31:30)
Bike - Mountain	2	2:25:30	18.36	(7:56)	29.54	(4:56)	769
Strength exercises	4	1:54:18	1.22	(1:33:20)	1.97	(57:59)
Total	32	39:53:22	239.7	(9:59)	385.76	(6:12)	8772
[1-5]	32	35:04:09

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Sunday May 31, 2020 #

9 AM

Run - Trail 2:51:48 25.01 km (6:52 / km) +487m 6:16 / km
ahr:137 max:174 shoes: Asics Adventurer (Blue)

Long run with Martyn to the north-west. Bloody warm so had to take this very easy, though the climb up to Pentyrch at the end finished me and had me overheating - fixed by a cold drink and an ice-cream from the Spar. Lots of new footpaths, some nice, some okay and some nonexistent.

Saturday May 30, 2020 #

11 AM

Bike - Gravel 3:15:13 57.79 km (3:23 / km) +791m 3:10 / km
ahr:118 max:154

Loop around some small lanes on the north side of the Vale. Really warm but also quite windy. Lots of puttling which became an effort when my rear break wouldn't release properly. Been tight since changing the pads before my last cycle but it was rubbing more and more as the cycle progressed today, making the last hill a real struggle. Does brake fluid expand when it gets warm?

C • Bike 4

Friday May 29, 2020 #

6 PM

Run - Trail 1:15:45 11.45 km (6:37 / km) +304m 5:50 / km
ahr:138 max:167

Nearly didn't happen as it was Mary's retirement zoom get together. Up to Caerphilly mountain with Martyn after meeting him in Fforest Fawr. Not in the zone at all. Pretty warm still.

Thursday May 28, 2020 #

Note

Just didn't happen.

Wednesday May 27, 2020 #

11 AM

Strength exercises 29:00 0.53 km (54:25 / km)
ahr:84 max:132

PE with Joe. Another good core workout.

6 PM

Bike - Mountain 51:26 10.85 km (4:44 / km) +250m 4:15 / km
ahr:129 max:150

Very, very, very nearly didn't do anything, but eventually managed tog et out for a quick spin. Despite living in TW for 5 years this is the first time that I've been up to Forest Fawr for a mountain bike! No enthusiasm from me but did enjoy the dry dusty trails - bike is also very capable on these sort of trails.

Tuesday May 26, 2020 #

11 AM

Strength exercises 30:44 0.5 km (1:00:59 / km)
ahr:82 max:124

PE with Joe. Still feeling a bit flat and resting the foot so did the usual change of exercises. Bonus 5 minutes of core after the usual 20 minis was a good edition.

5 PM

Run - Intervals 1:05:08 7.28 km (8:57 / km) +189m 7:55 / km
ahr:131 max:174 shoes: Asics Adventurer (Blue)

Hill session in Fforest Fawr with Cara and sometime Martyn for company. Small loop in the woods about 120m around with 15-20m climb (GPS failed on this recording a max of 6m) and did 18 laps in 20 minutes.. Run continuously with no stopping, though the descents were slow. Didn't feel wonderful but ground it out. Warm and humid, was spent after.

Monday May 25, 2020 #

6 PM

Pilates 53:52 0.56 km (1:36:01 / km)
ahr:83 max:126

FVO Pilates. For some reason, felt wasted after this.

Sunday May 24, 2020 #

10 AM

Bike - Gravel 4:15:14 66.14 km (3:52 / km) +1282m 3:31 / km
ahr:127 max:159

Route out to Black Mill and back via Mynydd y Gaer, lots of new places to cycle for me, most of which were quite. A few rough bits, which aren't much fun with suspension, but very much enjoyed the morning out. Windy, though not as much as the past few days and had a bit of cloud cover for most of it.

Saturday May 23, 2020 #

6 PM

Run - Trail 1:11:04 12.37 km (5:45 / km) +361m 5:01 / km
ahr:148 max:177 shoes: Asics Adventurer (Blue)

Running every second day seema to suit my body much better and I vcan actually put some decent effort in. Three honest but not hard hill efforts in here - but still hard enough to want a rest at the top of each! Unusually loop to the south. Foot okay running but a touch sore after.

Friday May 22, 2020 #

Note

Planning on a cycle but never got off my arse to do it. Disappointing.

Thursday May 21, 2020 #

6 PM

Run - Trail 48:08 7.38 km (6:31 / km) +287m 5:28 / km
ahr:149 max:181 shoes: Asics Adventurer (Blue)

Was maybe thinking of a longer run but didn't feel like it once I got myself out, instead did a steady run with three efforts thrown in. Actually quite a bit harder than I was expecting but legs, although not very bouncy, were feeling okay after a rest day. Ate lots afterwards.

Wednesday May 20, 2020 #

11 AM

Strength exercises 28:16 0.49 km (57:55 / km)
ahr:87 max:142

PE with Joe. Avoiding anything on my feet to give my foot some rest as it's a bit more sore after yesterday. Good core work out. Had been thinking of an evening cycle as it was a glorious day but ended up being too lazy.

Tuesday May 19, 2020 #

5 PM

Run - Intervals 1:01:18 8.06 km (7:36 / km) +320m 6:21 / km
ahr:133 max:176 shoes: Asics Adventurer (Blue)

Hill session #2, this time joined by Cara and Martyn - which made things a whole lot easier. Still warming up (but foot good). Had lots of recovery between intervals with Cara last week, but Martyn wasn't up for that, so a much more continuous session. Did 6x the hill (watch doesn't seem to take splits so no times). GPS reckons the hill was about 200m with 30m climb

Monday May 18, 2020 #

11 AM

Circuits 30:20 0.95 km (31:52 / km)
ahr:99 max:135

PE with Joe. Quite a hard session today with each exercise done three times in succession for 20, 30 and then 40 seconds. Certainly felt like I'd had a work out afterwards.

6 PM

Pilates 50:25 0.42 km (1:59:11 / km)
ahr:74 max:125

FVO Pilates. Enjoyable but not sure that I'm improving at all. That said, core certainly did some work and as always, nice to see familiar faces.

Sunday May 17, 2020 #

4 PM

Bike - Gravel 1:50:33 35.81 km (3:05 / km) +724m 2:48 / km
ahr:141 max:169

Exploring lots of new lanes to the north, glad as I was on the gravel bike as a lot of these were very bumpy! Going quite well and actually climbing with a good cadence. Think I need new pads though, so going to have to get that sorted quite soon as cycling doesn't seem to bother my foot.

Saturday May 16, 2020 #

4 PM

Bike - Mountain 1:34:04 18.69 km (5:02 / km) +519m 4:25 / km
ahr:135 max:159

Bit more rest for the foot, which is a lot less sore today. Never cycled the tracks out west, not even the Garth. Not a classic route but certainly worth doing, though the dry conditions made it much nicer than it would have been in the winter - though starting to get a bit overgrown in places. Fun descent through Ty'n-c-Coed and from Garth Quarry, though took them sedately as not been mountain biking in so long and not wanting to hurt myself. Bumped into Emma and Gethin by Taffs Well Quarry.

Friday May 15, 2020 #

Note
(rest day)

Foot pretty sore after yesterday so giving it complete rest today.

Thursday May 14, 2020 #

5 PM

Run - Trail 1:10:47 12.03 km (5:53 / km) +315m 5:12 / km
ahr:149 max:175 shoes: Salomon Fellraiser 20 (orange)

Caerphilly Mountain loop with Martyn. Felt okay for the first 5 minutes but then followed 20 minutes of pain in my calves and feet as they slowly warmed up. Once warmed up, they were grand and I put in a good effort on the final bit to the top. Also manged to get up CyA okay, but was pretty tired by that stage. Another glorious day. Tried different shoes to see if they'd help the leg, but no, just a warming up issue. Foot really sore descending.

Wednesday May 13, 2020 #

6 PM

Circuits 27:48 1.02 km (27:19 / km)
ahr:119 max:164

Foot still really sore, still have no idea why and it's such a specific point where impact isn't really a potential cause, but have no recollection of bashing it in any way either. So no running but did put a lot of effort into the cardio bit of Joe's PE. Cream crackered after.

Tuesday May 12, 2020 #

12 PM

Strength exercises 26:18 0.45 km (58:58 / km)
ahr:84 max:113

PE with Joe, only I think I only did one exercise with him. Very much focusing on the core again. Foot sore again this morning but not bothering me much doing this.

5 PM

Run - Intervals 1:10:57 8.27 km (8:35 / km) +368m 7:01 / km
ahr:131 max:174 shoes: Asics Adventurer (Blue)

First interval session for many a month, 6 times up the field from the old farm on the back of the Garth. Had Cara for company for 5. Felt really slow and as if I just couldn't move at any speed, which was probably to be expected. Nice gradient and conditions though. Foot was sort on the harder surfaces at the start but fine one running on my tops and climbing.

Monday May 11, 2020 #

6 PM

Pilates 51:21 0.37 km (2:17:40 / km)
ahr:68 max:93

FVO Pilates. Didn't find it too hard- maybe I'm getting better... Still can't bend for nowt though. Right side of my right foot really sore when i woke this morning, no idea what could have caused it, but too sore to stand on at the time. Improved during the day, but still hurting.

Sunday May 10, 2020 #

Note

No motivation and too lazy to do anything.

Saturday May 9, 2020 #

Note

No motivation and too lazy to do anything.

Friday May 8, 2020 #

2 PM

Run - Trail 2:33:59 26.13 km (5:54 / km) +490m 5:23 / km
ahr:166 max:173 shoes: Asics Adventurer (Blue)

Longish run with Martyn out to St Fagans. Feeling pretty good at the start, but Martyn always wanting to run a bit faster than I am comfortable with. Started to notice the heat after about 90 minutes and the climbs up to Pentyrch were gruelling. Still didn't feel hot but the humidity and time just took it out of me. Grateful of a drink from the Spar before heading down the hill home. Even after 4 pints of water and some food I was lighter than I have been since I started weighing myself again before Norway.

Thursday May 7, 2020 #

11 AM

Circuits 27:00 1.05 km (25:37 / km)
ahr:133 max:195

PE with Joe. Put some effort into this today, though still avoided at lot of the dynamic exercises. Glutes got a good workout from lots of lunges.

Wednesday May 6, 2020 #

5 PM

Run - Trail 57:20 9.4 km (6:06 / km) +297m 5:16 / km
ahr:132 max:165 shoes: Asics Adventurer (Blue)

Calves incredibly tight for the first half and hurting to run, so took it easy, but otherwise felt okay. Better once they loosened out, but not sure why thy werer quite so tight. Splendid evening.

Tuesday May 5, 2020 #

11 AM

Circuits 30:31 0.77 km (39:38 / km)
ahr:76 max:138

PE with Joe and Rosie. Again, very much just doing my own thing and focusing on the core.

5 PM

Run - Trail 50:34 8.81 km (5:45 / km) +165m 5:15 / km
ahr:136 max:177 shoes: Asics Adventurer (Blue)

East run around Morgantown and Pentyrch (very dull but nice and easy first 2km). Body still very tired but not feeling bad, so that was a positive. Kept it nice and steady. Cool, but quite a nice evening.

Monday May 4, 2020 #

12 PM

Circuits 30:57 0.86 km (35:57 / km)
ahr:135 max:180

PE with Joe and Rosie. Only did about a third of the suggested exercises, then doing more core when more dynamic ones came up.

6 PM

Pilates 45:34 0.31 km (2:28:26 / km)
ahr:77 max:150

FVO Pilates. Hips tired and stiff after yesterday.

Sunday May 3, 2020 #

9 AM

Run - Trail 3:29:09 31.74 km (6:35 / km) +994m 5:42 / km
ahr:136 max:165 shoes: Asics Adventurer (Blue)

Loop around Caerphilly with Martyn for company. Been on the list to do for a while, but not actually as hard as I thought it was going to be - especially the third climb. Watch went mad in Fforest Fawr and temporary dumped my in Llantrisant. Felt much better than the last couple of longish runs.

Saturday May 2, 2020 #

6 PM

Run - Trail 45:46 7.51 km (6:06 / km) +236m 5:16 / km
ahr:137 max:159 shoes: Asics Adventurer (Blue)

Another day without much motivation to get out, so a short one with trying to limit the climb - not so easy. Didn't feel great, but that may have just have been as I wasn't up for it. Lovely afternoon though and trails seem to have gotten quieter over the past couple of weeks.

Friday May 1, 2020 #

Event: Irish Orienteering Champs - Postponed

5 PM

Run - Trail 1:13:03 12.74 km (5:44 / km) +392m 4:58 / km
ahr:156 max:161 shoes: Salomon Fellraiser 20 (orange)

Over to Ty'n-y-Coed and Creigiau, as not been that way for a while. Feeling a bit more energetic than of late but not fabulous. Weather was pretty good though and the rain over the past week has taken the hardness of f of the trails.

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