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Training Log Archive: Magic

In the 31 days ending Dec 31, 2020:

activity # timemileskm+m
  Run - Trail 24 27:40:26 162.74(10:12) 261.9(6:20) 6521
  Bike - Gravel2 4:14:57 41.59(6:08) 66.94(3:49) 627
  Run - Orienteering4 3:22:24 16.79(12:03) 27.02(7:29) 509
  Pilates2 1:47:25 0.25 0.4
  Run - Road 3 1:25:11 10.77(7:55) 17.33(4:55) 91
  Walk1 53:53 4.11(13:07) 6.61(8:09) 33
  Bike - Static1 50:16
  Climbing1 45:00
  Total37 40:59:32 236.24 380.18 7780
  [1-5]37 38:35:58

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Thursday Dec 31, 2020 #

12 PM

Run - Trail 45:13 intensity: (4 @0) + (1:12 @1) + (11:58 @2) + (20:32 @3) + (10:43 @4) + (44 @5) 7.01 km (6:27 / km) +194m 5:40 / km
ahr:136 max:178 shoes: Salomon Fellraiser 2019 (aqua)

Not yet for enough to run a decent pace two days in a row so an easy one today. Still frosty despite being after noon and sunny when I went out. Explored around Lesser Garth a bit (shame that it's not covered by Lidar) and managed to keep my feet dry for the first time in about 2 months.

Haven't missed a day of exercise since sorting my quads our two months ago, hope I can keep this going and get back to a respectful level of fitness for when we're allowed to compete again.

Wednesday Dec 30, 2020 #

11 AM

Run - Trail 1:02:14 intensity: (1 @0) + (58 @1) + (10:39 @2) + (27:48 @3) + (15:26 @4) + (7:22 @5) 11.18 km (5:34 / km) +332m 4:51 / km
ahr:141 max:173 shoes: Salomon Fellraiser 2019 (aqua)

Decided to start with an honest effort up CyA from the TT. So much better than the last time i tried this despite being slippery underfoot. Found it quite hard but managed a steady pace, with just the short kick up before the summit being troublesome. Lovely day and CyA as busy as I'd ever seen it. Took a while to get going again after the climb effort but happy that the last 3km were good - with added frustration that the Fforest Fawr car park was 95% full even though we're not supposed to travel for exercise (which is what I miss more than any thing else).

Tuesday Dec 29, 2020 #

3 PM

Run - Trail 16:26 intensity: (20 @1) + (3:21 @2) + (4:50 @3) + (6:14 @4) + (1:41 @5) 2.84 km (5:48 / km) +109m 4:52 / km
ahr:144 max:173 shoes: Salomon Fellraiser 2019 (aqua)

Struggled to find the motivation today, but eventually forced myself out for a respectful minimum amount. A bit full from lunch but legs just grand. Bumped into Jules in Nant y Bedw and chatted for long enough for my watch to reset.

Run - Trail 19:12 intensity: (7:08 @2) + (7:57 @3) + (3:20 @4) + (47 @5) 3.01 km (6:23 / km) +73m 5:41 / km
ahr:136 max:170 shoes: Salomon Fellraiser 2019 (aqua)

Back from Nant y Bedw.

Monday Dec 28, 2020 #

11 AM

Walk 53:53 intensity: (40:00 @0) + (13:35 @1) + (17 @2) + (1 @3) 6.61 km (8:09 / km) +33m 7:57 / km
ahr:73 max:124

Finishing mapping Forest Farm, nothing of particularly note but did find a interesting bits that I'd not discovered before. Cycled there and back to keep me within Covid regs. Cold but dry and nice to have an easy day.

Sunday Dec 27, 2020 #

10 AM

Bike - Gravel 2:13:35 intensity: (6:31 @0) + (1:57:16 @1) + (9:40 @2) + (8 @3) 30.68 km (4:21 / km) +244m 4:11 / km
ahr:100 max:131

Cycle with mark and Clare down to Cosmeston and bac through Penarth. Cosmeston was heaving, had to make any progress, not sure how everyone justifies driving that as essential travel, but I guess they had. On a more positive note, fairy sure that the woods and trails at Dinas Powis are working mapping - will go back for a run when regulations permit.
1 PM

Bike - Gravel 2:01:22 intensity: (43 @0) + (44:01 @1) + (43:26 @2) + (31:53 @3) + (1:19 @4) 36.26 km (3:21 / km) +383m 3:11 / km
ahr:118 max:155

Left mark and Clare after tea and cake near the white water centre and made my own way home, exploring as I went. Find some nice trails and minor roads but also some tracks that'd be a lot more enjoyable in the summer!

Saturday Dec 26, 2020 #

12 PM

Run - Trail 1:38:24 intensity: (11:36 @1) + (38:19 @2) + (35:58 @3) + (11:53 @4) + (38 @5) 15.08 km (6:31 / km) +414m 5:44 / km
ahr:129 max:162 shoes: Salomon Fellraiser 2019 (aqua)

Expecting it to be colder, wetter and windier than it actually was, but was still not all that nice. A bit of a steady plod again, not feeling light but still going okay.

Friday Dec 25, 2020 #

9 AM

Run - Trail 1:16:34 intensity: (3 @0) + (3:53 @1) + (34:11 @2) + (32:15 @3) + (6:04 @4) + (8 @5) 13.26 km (5:46 / km) +290m 5:12 / km
ahr:130 max:160 shoes: Salomon Fellraiser 2019 (aqua)

Met Martyn ay the Ty Nant for a loop to the south of Pentyrch. He'd done a log run yesterday so was wanting to go slow, which was grand with me. Stunning morning, clear blue skies and a touch of frost. Good to be out reasonably early and in a less travelled area as there weren't too many others about yet. Happy Christmas.

Thursday Dec 24, 2020 #

11 AM

Run - Trail 1:23:42 intensity: (2:09 @1) + (17:58 @2) + (35:54 @3) + (22:30 @4) + (5:11 @5) 13.16 km (6:22 / km) +371m 5:34 / km
ahr:139 max:176 shoes: Salomon Fellraiser 2019 (aqua)

Loop to the north of the garth with Matt. A most welcome sunny day and unsurprisingly pretty busy on the hill, otherwise not so much. Both of us wanting an easy day so this was an easy pace all the way. Very nice to have company.

Wednesday Dec 23, 2020 #

12 PM

Run - Trail 1:16:25 intensity: (34 @0) + (5:59 @1) + (24:46 @2) + (13:46 @3) + (30:10 @4) + (1:10 @5) 12.19 km (6:16 / km) +349m 5:29 / km
ahr:136 max:167 shoes: Salomon Fellraiser 2019 (aqua)

Forecast last night said showers and sunny spells. It wasn't right about the sunny spells. Continuous rain all day, seriously wet everywhere, but quite mild so didn't get cold. Steady run, no effort put in at any stage but kept turning over nicely enough, so happy with that. Twinge in my left groin, which is odd as I often get a similar twinge on the right. I want a dry day so I can enjoy a cycle!

Tuesday Dec 22, 2020 #

12 PM

Run - Trail 1:05:27 intensity: (2:04 @1) + (22:15 @2) + (24:23 @3) + (15:27 @4) + (1:18 @5) 10.39 km (6:18 / km) +294m 5:31 / km
ahr:135 max:165 shoes: Salomon Fellraiser 2019 (aqua)

Forecast said it was going to be dry today. The forecast wasn't right. It may have been less wet wet than many recent day's , but it was still soggy. Steady run, but feeling good enough to head straight up the Garth - not wanting to do too much after that though. Wet and muddy even where it shouldn't be.

Monday Dec 21, 2020 #

12 PM

Run - Trail 55:48 intensity: (34 @1) + (15:04 @2) + (17:08 @3) + (21:34 @4) + (1:28 @5) 9.27 km (6:01 / km) +244m 5:19 / km
ahr:140 max:163 shoes: Salomon Fellraiser 2019 (aqua)

Another mining day and was expecting it to be quite cold, but managed to get the dry (sort of) bit of the day for once and had to stop twice to takes layers off. Definitely a bit stiff from the road yesterday but still moving okay, didn't have enough endurance in reserve to want to do any more though.

Sunday Dec 20, 2020 #

2 PM

Run - Road 35:03 intensity: (8 @1) + (4:46 @2) + (5:53 @3) + (23:28 @4) + (48 @5) 7.43 km (4:43 / km) +81m 4:28 / km
ahr:146 max:163 shoes: Asics trail (orange)

Surprisingly tired after yesterday so wanting a day that I didn't have to pick my feet up (quite glad not to be doing the Brecon Beacons race route today). Therefore took the unusual option of running on the Taff Trail. Slow out of the house, but able to pick the pace up after the first km and was actually feeling grand, ended up at a sort of tempo pace - which was needed as it started raining a very cold rain soon after leaving the house. Comfortable at this pace but would have been a real effort to go much quicker - also found the out (uphill) easier and more enjoyable than the back.

Saturday Dec 19, 2020 #

9 AM

Run - Trail 7:25 intensity: (14 @0) + (1:11 @1) + (5:41 @2) + (19 @3) 1.07 km (6:57 / km) +32m 6:03 / km
ahr:119 max:132 shoes: VJ Supra 2018

Over to Garth Tyres to join training organised by mark and Alice for the Southern talent squad (one of the lads having travelled from Suffolk!).
10 AM

Run - Orienteering 40:40 intensity: (1:15 @1) + (4:35 @2) + (13:09 @3) + (20:46 @4) + (55 @5) 3.95 km (10:18 / km) +174m 8:26 / km
ahr:143 max:167 shoes: VJ Supra 2018

Warm up followed by a compass exercise and fog (know the area isn't always an advantage).

Run - Orienteering 20:16 intensity: (1:09 @1) + (39 @2) + (1:34 @3) + (12:21 @4) + (4:33 @5) 1.67 km (12:07 / km) +71m 9:59 / km
ahr:151 max:170 shoes: VJ Supra 2018

Corridor. Took a while to get started as my watch through a complete paddy and was scrolling the display off the side of the screen. had to shut it down to sort it out. No problems once under way.
11 AM

Run - Orienteering 18:19 intensity: (10 @1) + (4 @2) + (1:05 @3) + (14:42 @4) + (2:18 @5) 1.97 km (9:18 / km) +76m 7:48 / km
ahr:152 max:183 shoes: VJ Supra 2018

Control pick. Enjoyed this - nice having a map with all the features on!
12 PM

Run - Trail 33:33 intensity: (1:01 @1) + (6:17 @2) + (19:31 @3) + (6:35 @4) + (9 @5) 4.51 km (7:27 / km) +63m 6:57 / km
ahr:137 max:163 shoes: VJ Supra 2018

Over to Ty'n y Coed with Matt for company.
1 PM

Run - Orienteering 1:03:28 intensity: (2:54 @0) + (3:26 @1) + (8:48 @2) + (28:59 @3) + (17:56 @4) + (1:25 @5) 6.42 km (9:53 / km) +143m 8:54 / km
ahr:132 max:170 shoes: VJ Supra 2018

More exercises. Start with Norwegian (enjoyed), accurate control (got to wrong - pit hidden by control circle caught me and didn't read my description on the other so was on the wrong side of the hill), then ran on my own simplified map (which was awesome!) before a final clock relay.
C • "Simplified" 4
4 PM

Run - Trail 41:27 intensity: (10 @1) + (17:16 @2) + (21:26 @3) + (2:35 @4) 5.49 km (7:33 / km) +49m 7:13 / km
ahr:157 max:172 shoes: VJ Supra 2018

Back from Ty'n y Coed. Feeling a it worn out and a funny stitch type of thing. Threatened to lash but only lasted a few seconds. Very dark in the Gwaelod woods at the end.

Friday Dec 18, 2020 #

Climbing 45:00 [1]

Spot with Matt. Wanted to get out as don't know when the next opportunity will be. Some improvement on last week but still quite comical. Had been planning on a run earlier in the day but it was just lashing it down all the while.

Thursday Dec 17, 2020 #

12 PM

Run - Trail 43:32 intensity: (16 @0) + (3:27 @1) + (10:13 @2) + (19:43 @3) + (8:55 @4) + (58 @5) 6.68 km (6:31 / km) +200m 5:40 / km
ahr:135 max:169 shoes: Salomon Fellraiser 2019 (aqua)

Not surprised that my legs were feeling it today, so an easy plod, especially on hills, through Nant y Bedw. Wet and muddy underfoot but got some decent weather.

Wednesday Dec 16, 2020 #

6 PM

Run - Road warm up/down 4:25 intensity: (16 @0) + (1:19 @1) + (2:50 @2) 0.82 km (5:24 / km)
ahr:112 max:123 shoes: Asics trail (orange)

Short warm up around the lanes and alleys in Whitchurch.

Run - Orienteering 59:41 intensity: (17 @0) + (12 @1) + (57 @2) + (3:16 @3) + (40:46 @4) + (14:13 @5) 13.01 km (4:35 / km) +44m 4:31 / km
ahr:154 max:170 shoes: Asics trail (orange)

SWOC Maprun, Whitchurch. Used the work phone to see if it would do better, it didn't took an age to find the start, then picked up nothing else and wouldn't record the finish even after standing at it for 5 minutes. However, decided immediately to ignore it, so just ran, choosing roads that I didn't think that I'd been along before. Again, legs working surprisingly well and it was another nice evening (after a day of rain). Ran out of time towards the end after opting to cross the river, but made it back under the hour.

Tuesday Dec 15, 2020 #

6 PM

Run - Trail 1:39:05 intensity: (25 @0) + (3:17 @1) + (16:54 @2) + (32:44 @3) + (32:17 @4) + (13:28 @5) 14.79 km (6:42 / km) +406m 5:53 / km
ahr:142 max:171 shoes: Salomon Fellraiser 2019 (aqua)

MDC from Taffs Well Station. Really nice evening, still and mild with excellent views. Not wanting to get out again but was glad that I did, for some very strange reason my legs were working just grand and I was running well without any effort. Don't know why, but it was fun!

Monday Dec 14, 2020 #

6 PM

Pilates 53:15 intensity: (49:15 @0) + (4:00 @1) 0.4 km (2:14:28 / km)
ahr:69 max:116

Much nicer day but didn't see any of it. Feeling a little bleaugh all day so didn't know how up for FVO pilates I'd be, but was fine once into it. Need to start doing a few press-ups again.

Sunday Dec 13, 2020 #

6 PM

Bike - Static 50:16 intensity: (47 @0) + (42:24 @1) + (7:05 @2)
ahr:112 max:128

Horrible day, rain never let up even when it said it would, also quite cold. opted to remain indoors.

Saturday Dec 12, 2020 #

9 AM

Run - Trail 2:21:27 intensity: (12 @0) + (32:19 @1) + (30:01 @2) + (58:40 @3) + (20:05 @4) + (10 @5) 20.38 km (6:56 / km) +694m 5:56 / km
ahr:134 max:171 shoes: Salomon Fellraiser 20 (orange)

Super fun run exploring from Maesteg with Ben, Megan and Martyn. Bother colder (in the wind) and warmer (in the shelter) than I was expected, but a pretty nice day. Route was mostly successful, though perhaps a couple of bits could have done with tweaking. Had a waterfall and a miner, so a win overall. Legs not moving well, didn't feel bad, just struggling a bit (maybe that's just the problem with running with youth!).

Friday Dec 11, 2020 #

2 PM

Run - Trail 1:16:06 intensity: (24 @0) + (8:09 @1) + (20:44 @2) + (29:33 @3) + (17:15 @4) + (1 @5) 12.16 km (6:16 / km) +362m 5:27 / km
ahr:137 max:165 shoes: Salomon Fellraiser 20 (orange)

Plod from home, but quite a satisfying one. Must have rained some last night as lots of water about. Quads a little tight as forgot to use the gun last night, but still rewarding to be able to do a run like this as a plod.

Thursday Dec 10, 2020 #

4 PM

Run - Road 45:43 intensity: (13 @0) + (2:37 @1) + (4:37 @2) + (28:15 @3) + (10:01 @4) 9.07 km (5:02 / km) +10m 5:01 / km
ahr:142 max:161 shoes: Asics trail (orange)

Exploring some new streets prior to a visit to the chiropractor. Colder and wetter than I was expecting. Just cruising, not putting any real notable effort it, no time to do any more but still enough of the tarmac. Surprising amount of other people out running - don't recall ever seeing so many when I used to run home from work.

Wednesday Dec 9, 2020 #

12 PM

Run - Trail 1:04:25 intensity: (3:06 @1) + (23:27 @2) + (20:37 @3) + (16:20 @4) + (55 @5) 10.03 km (6:25 / km) +303m 5:35 / km
ahr:139 max:170 shoes: Salomon Fellraiser 20 (orange)

Felt okay leaving the house so opted for the unusual choice of heading straight up the Garth. Took it very easy but was finished by the top, rest of the run (mostly downhill) was taken as recovery!

Tuesday Dec 8, 2020 #

6 PM

Run - Trail 1:27:23 intensity: (2:16 @1) + (12:04 @2) + (39:26 @3) + (32:13 @4) + (1:24 @5) 13.59 km (6:26 / km) +441m 5:32 / km
ahr:145 max:172 shoes: Salomon Fellraiser 20 (orange)

MDC run on Gelli Gaer Common. Enjoyed it much more than I was expecting, also colder, more climb and longer than I was expecting. Quite a big group than split into two quite nicely, so we kept a good pace without much stopping - aside from when we got lost in a bit of farmland and got shouted at by an angry lady. Took a while to get going but running okay thereafter without actually feeling good, which was nice.

Monday Dec 7, 2020 #

6 PM

Pilates 54:10 intensity: (37:15 @0) + (11:47 @1) + (4:02 @2) + (30 @3) + (36 @4)
ahr:85 max:159

FVO Pilates with Roger panting in the background!
C • Roger's pants 2

Sunday Dec 6, 2020 #

12 PM

Run - Trail 1:16:09 intensity: (25 @1) + (1:26 @2) + (18:15 @3) + (54:43 @4) + (1:20 @5) 13.01 km (5:51 / km) +354m 5:09 / km
ahr:152 max:174 shoes: Salomon Fellraiser 20 (orange)

Considering a snowy run in the Beacons but thought I'd travelled to run the past two days and that everyone else would be there, so ran from home instead. Felt pretty good from the off and manged to sustain a steady pace, although it wasn't quick it was good progress. Legs coping a bit better with climbing today, which was another positive. Had a good descent off the Garth but was still miles off my best.

Saturday Dec 5, 2020 #

11 AM

Run - Trail 2:05:53 intensity: (1:47 @0) + (6:50 @1) + (52:46 @2) + (48:20 @3) + (15:37 @4) + (33 @5) 23.42 km (5:22 / km) +5m 5:22 / km
ahr:135 max:172 shoes: Salomon Fellraiser 20 (orange)

With Rcro ticking off another bit of the coast path, this time from Goldcliff to Roiget in the Newport Levels. Pretty sticky underfoot and plenty of puddles, but those bits were more interesting than the 5km road section. Pretty strong headwind heading out, so felt like it took ages to get moving - Richard destroying me at Tractor. Felt better coming back (but hardly any tractors). Garmin has underestimated by climb by a a factor of 4!

Friday Dec 4, 2020 #

2 PM

Run - Trail 1:15:11 intensity: (37 @0) + (43:37 @1) + (28:28 @2) + (2:06 @3) + (23 @4) 10.42 km (7:13 / km) +116m 6:50 / km
ahr:117 max:160 shoes: Salomon Fellraiser 2019 (aqua)

Easy trot with Emma exploring the common between Pencoed and Sarn. Much colder than of late and was a bit cool starting off into the wind, much nicer on the return with a tail wind. Nice enough trail along the ridge, but quite a few boggy gaps and away from the ridge line was just all boggy.

Thursday Dec 3, 2020 #

12 PM

Run - Trail 52:39 intensity: (3:34 @1) + (14:01 @2) + (22:40 @3) + (2:30 @4) + (9:54 @5) 8.6 km (6:07 / km) +203m 5:29 / km
ahr:143 max:187 shoes: Salomon Fellraiser 2019 (aqua)

Much the same as the past few days with legs moving fine and feeling loose, but with no strength, so another easy run. No chance of staying dry today though and the rain was pretty cold. Path up to the Blackcock has been nicely cleared all the way from the 4x4 track.

Wednesday Dec 2, 2020 #

12 PM

Run - Trail 49:48 intensity: (24 @0) + (1:58 @1) + (10:50 @2) + (22:03 @3) + (13:34 @4) + (59 @5) 8.11 km (6:08 / km) +275m 5:15 / km
ahr:141 max:179 shoes: Asics trail (orange)

Lunchtime run, set out in the sun and finished in the sun but spent a good bit of the middle of the run in some quite cold drizzle! Legs again lacking power on climbs so again took it very easy.

Tuesday Dec 1, 2020 #

6 PM

Run - Trail 1:26:58 intensity: (22 @0) + (15:02 @1) + (32:02 @2) + (28:40 @3) + (10:47 @4) + (5 @5) 12.23 km (7:07 / km) +350m 6:13 / km
ahr:133 max:167 shoes: Salomon Fellraiser 2019 (aqua)

MDC from Taffs Well station. Unusual route up CyA first (find the climb a pain of a pain when not properly warmed up) and then over to Caerphilly Mtn. Legs feeling okay and were able to run, just not uphill, where I had no power. Therefore took the climbs easy as not wanting to push them further. Not a bad evening out at all.

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