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Training Log Archive: Magic

In the 31 days ending Jan 31, 2021:

activity	#	time	miles		km		+m
Run - Trail	24	30:56:20	190.52	(9:45)	306.62	(6:03)	7464
Bike - Mountain	1	4:52:39	35.23	(8:18)	56.7	(5:10)	1165
Bike - Gravel	1	3:25:16	44.74	(4:35)	72.01	(2:51)	804
Walk	5	2:35:48	18.55		29.85		718
Pilates	2	1:49:05	0.35		0.57
Bike - Static	1	51:07
Total	34	44:30:15	289.4		465.74		10151
[1-5]	32	41:24:58

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Sunday Jan 31, 2021 #

10 AM

Run - Trail 3:14:31 31.8 km (6:07 / km) +842m 5:24 / km
ahr:142 max:176 shoes: Salomon Fellraiser 20 (orange)

Eglwysilan horseshoe with Matt. Very sensible and steady pace and very pleased to be feeling only a bit tired towards the end. Hip also held up pretty well and was only a bit sore at the end. Not done this loop from home before.

A few snow flakes as we climbed onto the common which became quite a few more when on top, so had to put a coat on. Snow flake continually increased and the wind was blowing them around, so ended up with hat, gloves and buff over the face. So nice as it made you completely forget that it was still a run from home. A good covering of snow by the end, apart from TW itself where it was sleet and not settling. Great morning out.

Saturday Jan 30, 2021 #

1 PM

Run - Trail 47:30 7.47 km (6:21 / km) +158m 5:45 / km
ahr:123 max:151 shoes: Salomon Fellraiser 2019 (aqua)

Very easy trot around Nant y Bedw and the Lesser Garth. Legs actually feeling fine but saving some energy for a longer one tomorrow. Dry, but a very cold northerly (don't expect rcro was in a vest today).

C • vest 2

Friday Jan 29, 2021 #

12 PM

Run - Trail 1:51:25 17.28 km (6:27 / km) +460m 5:41 / km
ahr:126 max:153 shoes: Salomon Fellraiser 20 (orange)

Nice and steady mid-length run out around Carephilly woods, exploring a bit along the ridgeway en-route. Overcast and misty but didn't actually get wet (above the ankles). A bit more tired than I was expecting towards the end.

Deliberating this evening about what class to enter for the S6D. I'm sure I can manage Elite but have also booked the week after off and don't want to be wasted for that. 35s may be fun as it's the same as W21E. But 40s and 45s are course 3 so should still get a decent course (annoyingly, there is no info on the website about course lengths or winning times). Have until tomorrow to decide or the entry goes up by £12.

C • Are you going... 5

Thursday Jan 28, 2021 #

12 PM

Run - Trail 1:03:04 10.23 km (6:10 / km) +290m 5:24 / km
ahr:138 max:159 shoes: Salomon Fellraiser 20 (orange)

Massage last night helped but still a tired in the legs. Steady but honest enough pace in some quite gloomy weather. Just adding some miles to the legs really.

Wednesday Jan 27, 2021 #

12 PM

Run - Trail 1:04:44 10.6 km (6:06 / km) +256m 5:27 / km
ahr:135 max:171 shoes: Salomon Fellraiser 20 (orange)

Forgot to use the gun last night and my quads were a bit battered today, so a steady pace with no efforts. Dry, but very soggy underfoot, as per everywhere at the moment.

Tuesday Jan 26, 2021 #

5 PM

Run - Trail 1:11:49 12.13 km (5:55 / km) +256m 5:21 / km
ahr:134 max:170 shoes: Salomon Fellraiser 20 (orange)

MDC with Martyn, to the southwest this time. Overdressed again, but brought a backpack as needed to pick up some milk, so easy to strip and carry! Martyn had me working hard on the first climb but then settled in okay once properly warmed up, still hard work though. Explore of one of the mines on Lesser Garth on the way back.

Monday Jan 25, 2021 #

12 PM

Run - Trail 41:34 6.13 km (6:47 / km) +173m 5:57 / km
ahr:119 max:145 shoes: Salomon Fellraiser 20 (orange)

Easy trot, but feeling okay. Snow gone in the woods (but marble size lumps of ice falling from the trees) but very icy on the tracks, fields were nice though. and it was a gloriously sunny day. Had intended to do pilates but was feeling tired and lazy.

Sunday Jan 24, 2021 #

8 AM

Walk 28:11 [0] 7.35 km (3:50 / km) +280m 3:13 / km
ahr:77 max:153

Pre-breakfast trudge up the Gath in the snow with B, O and little one. Hoping to be some of the only people around but it was packed on top by 8:30. Still, the snow was lovely and there was mist in the valleys that was swirling around and filtering the views. Very nice. Very slow pace so took longer than expected, so was very hungry by the time I got home!

1 PM

Walk 36:10 [0] 8.42 km (4:18 / km) +260m 3:43 / km
ahr:85 max:125

Afternoon walk up CyA with Emma. Not fast but much quicker than this morning. Snow still nice and crunchy on the top but dripping off the trees lower down. Explored some of the new Mountain Ranch bike trails on the way down, which we had to ourselves. Nice to have had some snow at last.

Saturday Jan 23, 2021 #

9 AM

Run - Trail 3:16:32 30.64 km (6:25 / km) +485m 5:57 / km
ahr:127 max:166 shoes: Salomon Fellraiser 20 (orange)

Long run out west with Matt for company for most of it (though he started and finished in Cardiff so had an extra 16km). Lovely morning, but very icy, especially on tarmac (which there thankfully wasn't much of), but not all that cold. Nice steady pace, lots of new trails, and lots of chat, so time went quickly.
Right hip a little sore after 2 hours, but it didn't get worse and has been okay after. Legs a whole lot better than the past few days after a good session with the gun last night.

Friday Jan 22, 2021 #

12 PM

Run - Trail 56:52 8.47 km (6:43 / km) +281m 5:46 / km
ahr:142 max:170 shoes: Salomon Fellraiser 2019 (aqua)

Remembered to get the gun out last night so quads in a bit better shape today. Struggled on the up without being properly warmed up - went up the Garth via Lan Farm, which I haven't done since February as they had a sign asking not to use the footpath. Lovely sunny morning which instantly disappeared as soon as I put my running kit on! Had some sunny bits but also some very cold rain.

Thursday Jan 21, 2021 #

12 PM

Run - Trail 50:02 8.03 km (6:14 / km) +205m 5:31 / km
ahr:134 max:167 shoes: Salomon Fellraiser 2019 (aqua)

Feeling worse than yesterday, so kept this shorter and flatter than planned. A few tint patches of hail in the woods - which is the closed to any snow I've seen this winter. Again managed to avoid running in the wet, but super sticky and slippery out.

Wednesday Jan 20, 2021 #

12 PM

Run - Trail 51:02 8.03 km (6:21 / km) +195m 5:40 / km
ahr:130 max:157 shoes: Salomon Fellraiser 2019 (aqua)

Legs well battered from last night's run, so nice and easy. Even so, struggled on anything up. Muddy and slippery but missed the rain. GPS well messed up on the second half of the run again, so did a hard reset in the evening.

Tuesday Jan 19, 2021 #

5 PM

Run - Trail 1:21:31 14.3 km (5:42 / km) +458m 4:55 / km
ahr:146 max:174 shoes: Salomon Fellraiser 2019 (aqua)

MDC run with Martyn, who was in good form and really made me work hard. Over to the Wenallt (would have taken a map but Ben hasn't finished it yet...) as not been that way for an age. Overdressed again as expecting cold rain, but it was actually mild and only a little misty, but sloppy and slippery. Tired by the end. GPS for the second half of the run was very random.

Earlier to bed than usual again last night but again it didn't convert to getting to sleep any earlier, so a 60 minute plus wait. Will keep trying for the rest of the week to see if I can create a habit.

C • Wenallt 1

Monday Jan 18, 2021 #

12 PM

Run - Trail 33:44 5.6 km (6:01 / km) +128m 5:24 / km
ahr:140 max:164 shoes: Salomon Fellraiser 2019 (aqua)

Very easy lunchtime trot. Managed to get out before the rain, legs needing an easy day and also requiring a bit more gun work.

6 PM

Pilates 53:06
ahr:75 max:120

FVO Pilates. Nearly skipped this - always feel exhausted on Monday evenings - tried going to bed earlier last night but just meant it took about an hour to get to sleep rather than 30 mins or so.

Sunday Jan 17, 2021 #

11 AM

Bike - Gravel 3:25:16 72.01 km (2:51 / km) +804m 2:42 / km
ahr:126 max:158

Around lanes in the Vales looking for as many ones that I haven't been along before as I could find. Surprised at how well I was moving, even though I was on the gravel bike with big soft tyres I was faster than some of my road bikes times. Hundreds of other cyclists out, especially on the main lanes and also a lot wetter underwheel that I was expecting - must have rained last night. Enjoyable trip out.

C • Ride 6

Saturday Jan 16, 2021 #

11 AM

Run - Trail 1:46:44 20.06 km (5:19 / km) +434m 4:48 / km
ahr:145 max:170 shoes: Salomon Fellraiser 2019 (aqua)

Mynydd Meio for a change. usually struggle on this route but felt great today, just one of those days that the legs were flowing nicely, even climbs were pretty good. Unsurprisingly, enjoyed it - been a good while since I've done a trail run at this pace. Nice out, but a cool northerly on the hill top - put my coat on but had to take if off again as too hot - shorts and T enough again today.

Friday Jan 15, 2021 #

2 PM

Run - Trail 1:12:48 13.29 km (5:29 / km) +321m 4:53 / km
ahr:143 max:174 shoes: Salomon Fellraiser 2019 (aqua)

Have been a bit lax over the past week or so about massaging my quads and haven't been feeling very good this week, so they got a double session last night and this morning and I felt great running today. Not sure yet if they're connected but I'll take it either way!
Unusual loop up to Pentyrch and then across to Tongwynlias and Castell Coch via Morganstown. Not a bad day either, even drying out a bit again.

Thursday Jan 14, 2021 #

12 PM

Run - Trail 1:01:19 10.03 km (6:07 / km) +296m 5:20 / km
ahr:116 max:122 shoes: Salomon Fellraiser 2019 (aqua)

Managed to dress down enough today after overheating for the past two. Although it hasn't really rained this week everything is very sloppy and slippery again. Also steep hill adverse again so took the long, long way up the Garth. Aside from a brisk cool wind, actually quite a nice day, also surprisingly quiet.

Wednesday Jan 13, 2021 #

12 PM

Run - Trail 1:02:35 9.82 km (6:22 / km) +312m 5:30 / km
ahr:130 max:160 shoes: Salomon Fellraiser 2019 (aqua)

East this afternoon on a loop that I actually don't mind, maybe because it has a reasonable amount of climb but no steep hills. Not moving well, but don't know why, as last night wasn't all that energetic.

Tuesday Jan 12, 2021 #

5 PM

Run - Trail 1:11:02 11.73 km (6:03 / km) +252m 5:28 / km
ahr:134 max:141 shoes: Salomon Fellraiser 2019 (aqua)

Met Martyn for a dark MDC run. Felt cold and it looked cold, so dressed up. It wasn't cold and I had to both carry my extra layers while still being too hot. Not feeling bouncy but actually moving okay.

Monday Jan 11, 2021 #

9 AM

Walk 31:19 8.13 km (3:51 / km) +36m 3:46 / km
ahr:71 max:126

Escape from Tw for the day! Site visit in South Somerset, not a very exciting area but pleasant to be out. Didn't have an opportunity to get a run in though.

6 PM

Pilates 55:59 0.57 km (1:38:34 / km)
ahr:68 max:121

FVO pilates. Feeling a little bleaugh after work (not unusual) so approached this wanting something easy. Pretty much failed at the circuits bit.

Sunday Jan 10, 2021 #

11 AM

Run - Trail 51:50 8.85 km (5:52 / km) +244m 5:09 / km
ahr:142 max:176 shoes: Salomon Fellraiser 2019 (aqua)

Expecting to feel a bit worn out after yesterday but the legs were actually turning over pretty well. Opted not to go up the Garth as had quite a few things to do and didn't want to get hungry.

Saturday Jan 9, 2021 #

10 AM

Bike - Mountain 4:52:39 56.7 km (5:10 / km) +1165m 4:41 / km
ahr:128 max:154

First outing on the Spark, tough loop out west with Matt. Was hanging on at the end, not helped by the 2.8 inch tyres on tarmac. A few things to sort out on the bike: the angles of the bars (feels a bit too cramped and not good for standing); dropper post is set a tiny bit high and need to get a cable for the front lock out. Only other issue was a surprisingly low bottom bracket so had a lot more pedal strikes than I would have expected. However, bike massively capable and with the huge tyres descending was too easy - need to put some narrower ones on to make it more exciting (preferred option over going faster).

Plenty of tough climbs (granny gear is mad low) which took it out of me and was a lot more tired at the end than I was expecting. However, it was a lovely day and the trails were in pretty good condition. Have to clean the bike now though.

C • Spark 4

Friday Jan 8, 2021 #

12 PM

Run - Trail 1:05:31 11.85 km (5:32 / km) +341m 4:50 / km
ahr:142 max:178 shoes: Salomon Fellraiser 2019 (aqua)

Track up to The Black Cock is open again and also improved a bit at the bottom, but the wooded bit lovely atm the moment as all the fallen trees and brambles have been cur back. Moving handy enough and put some half efforts in. Saw about a dozen snow flakes on CYA (the only ones I've seen so far this winter).

Thursday Jan 7, 2021 #

12 PM

Run - Trail 54:50 9.11 km (6:01 / km) +274m 5:14 / km
ahr:132 max:140 shoes: Salomon Fellraiser 2019 (aqua)

Different again to yesterday, calfs tight but not sort like yesterday, but the outside on my legs just above the ankles was really painful when I was running, even to stand. Shame, as it was a lovely cold and crisp day - Garth was really busy so kept to the quite paths for the most part.

Wednesday Jan 6, 2021 #

12 PM

Run - Trail 48:30 8.28 km (5:51 / km) +185m 5:16 / km
ahr:123 max:171 shoes: Salomon Fellraiser 2019 (aqua)

Legs an improvement on yesterday but calfs still not especially enjoying it. Nice loop keeping on woodland trails for the most part. Uphill an effort with the calfs being grumpy.

Tuesday Jan 5, 2021 #

12 PM

Run - Trail 51:54 8.44 km (6:09 / km) +232m 5:24 / km
ahr:134 max:166 shoes: Salomon Fellraiser 2019 (aqua)

Legs just not interested today and I struggled with motivation, despite it being sunny and most of the mud having dried up (aside from by the black Cock). Calfs tight throughout - been a while since they've been like that, will have to make a note if it's connected with cycling. Still dozens of people driving to walk in the woods (which annoys me because I'm not doing it!).

C • Fforest Fawr 2

Monday Jan 4, 2021 #

7 PM

Bike - Static 51:07
ahr:122 max:151

Busy day getting back into work and lunch has passed by the time I thought about getting out. This just about did the job though - despite house being cold all day it was plenty warm enough tog et me sweating.

Sunday Jan 3, 2021 #

2 PM

Walk 30:00 [1]

A couple of hours finishing extending the Gwaelod map around Garth Tyres. Started the GPS but it must have stopped immediately and reset itself as nothing was recorded. Overcast and cold, but still dry. Very easy day to finish off an easy week intensity wise.

Saturday Jan 2, 2021 #

10 AM

Run - Trail 2:24:57 24.44 km (5:56 / km) +387m 5:30 / km
ahr:132 max:182 shoes: Salomon Fellraiser 2019 (aqua)

Run with Matt over to Miskin to explore some new trails. Cold and overcast day so kept hat and gloves on throughout. Moving nicely enough without it being any real effort, though the right hip was a little sore at times after an hour or so. We caught a lady with her pants down who had just hopped a style to go for a pee - unlucky timing on her behalf but her and her husband found it funny.

C • Caught short 5

Friday Jan 1, 2021 #

12 PM

Walk 30:08 5.95 km (5:04 / km) +142m 4:31 / km
ahr:70 max:116

Extending the Gwaelod map to include the woods along the river (out about 3 hours). Ran out of time to do the bit below Garth Tyres (actually I got too Hungry). As always, found a load of new nooks and crannies that I didn't know existed. Surprised at how much distant I actually covered.

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