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Training Log Archive: Magic

In the 31 days ending Jul 31, 2021:

activity # timemileskm+m
  Run - Trail 13 16:36:58 93.85(10:37) 151.04(6:36) 3622
  Bike - Gravel3 13:44:39 143.64(5:44) 231.17(3:34) 2798
  Walk5 10:07:08 29.33(20:42) 47.2(12:52) 1126
  Pilates6 3:11:26 0.53 0.85
  Bike - Road5 2:08:06 27.22(4:42) 43.81(2:55) 80
  Run - Terrain1 1:22:40 7.58(10:54) 12.2(6:47) 515
  Run - Intervals1 56:01 5.94(9:26) 9.56(5:52) 283
  Climbing1 40:00
  Mapping1 36:36 4.47(8:11) 7.19(5:05) 143
  Run - Orienteering1 34:40 4.34(7:59) 6.99(4:58) 25
  Strength exercises3 33:55
  Total36 50:32:09 316.9 510.0 8591
  [1-5]36 41:51:08

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Saturday Jul 31, 2021 #

3 PM

Walk 55:33 intensity: (52:05 @1) + (3:28 @2) 7.29 km (7:37 / km) +205m 6:41 / km
ahr:79 max:129 shoes: Salomon S-Lab 2019

3 hour walk up to Steall Falls with a group of little or old people. Very social and enjoyable and about add much as my wheezy lungs were capable of.

Friday Jul 30, 2021 #

9 AM

Walk 14:23 intensity: (8:04 @0) + (6:19 @1) 0.84 km (17:03 / km)
ahr:84 max:98

Needed a morning walk to find some bushes so headed off s nice looking path along the coast. Amazingly still morning but cloud still on the hills. Path turned out to be a short loop so not actually worth recording! (Though I did find some suitable bushes)

Walk 5:50:11 intensity: (3:21:33 @0) + (2:21:44 @1) + (5:58 @2) + (56 @3) 25.66 km (13:39 / km) +575m 12:16 / km
ahr:85 max:139 shoes: Salomon S-Lab 2019

Explore of the hydro infrastructure in Kinglochleven. Didn't know what to expect but wanted a lowish level walk and have wondered what it's like in this part of the world. Interesting enough without being exciting, but worth doing.

Thursday Jul 29, 2021 #

6 AM

Bike - Gravel 35:17 intensity: (3:05 @1) + (14:46 @2) + (16:38 @3) + (48 @4) 11.11 km (3:11 / km) +132m 3:00 / km
ahr:128 max:146

Very early start to get the Mull ferry. Found a place to stop last night near Connel so had 11km to do to make the 7:15 sailing - all other sailings booked until after lunch. Got to explore the new cycle route into Oban that wasn't here when I planned the Future Champions Cup final on this area about 15 years ago.

Bike - Gravel 6:35:58 intensity: (29:57 @0) + (1:49:48 @1) + (3:23:05 @2) + (52:52 @3) + (16 @4) 112.19 km (3:32 / km) +1159m 3:21 / km
ahr:115 max:159

Loop from Mull (8km before ferry back across to mainland) to the north on minor roads before heading back down the east on National Cycle Route 78 to the car. Cloudy but dry most of the day, although the sun did make an appearance for a few minutes.

Had to do the first bit a bit quicker as had a very to make and didn't know what the road was like (turned out to be wide, quite flat and not very interesting). Once across the ferry the road was back to single-track and into nice hills, some lovely views and a great descent to the coast. Timed the third ferry crossing perfectly, but was getting hungry by then. Ate the rolls of brought and eventually found a cafe but probably needing liquid as much as food by then. NCR 78 was very pleasant and was nice to be traffic free all the way, but the views weren't as good as out to the west. Good loop though.

Wednesday Jul 28, 2021 #

11 AM

Bike - Gravel 5:27:23 intensity: (10:49 @0) + (1:57:32 @1) + (2:10:27 @2) + (1:03:25 @3) + (5:00 @4) + (10 @5) 90.05 km (3:38 / km) +1240m 3:24 / km
ahr:117 max:163

Loop to the north of Lochgilphead, about 60% gravel. Here as it looked like the driest place to be, forecast saying about a 10% chance of rain all day. Which was right as it probably trained 10% of every hour. Having said that, it was mostly a heavy mist so didn't get wet through. Route was nice enough, though not exciting and most of the off roads bits were just wide forest roads. Nice to explore a bit of Scotland that I've not been to, but also wouldn't rush back.

Tuesday Jul 27, 2021 #

5 PM

Walk 1:02:32 intensity: (1:01:22 @0) + (1:09 @1) + (1 @3) 4.23 km (14:48 / km)
ahr:69 max:92

Should have done a bit more exercise wise today but didn't e want to get onto bed sweaty, so just explored Lochgilphead.

Monday Jul 26, 2021 #

12 PM

Bike - Gravel 1:06:01 intensity: (58 @0) + (9:14 @1) + (27:58 @2) + (20:17 @3) + (7:34 @4) 17.83 km (3:42 / km) +268m 3:27 / km
ahr:127 max:156

Soper fun ride with Lard around the new trails up to the Gathering Stone. Warm enough day for my brakes to rubbing so had to work a bit harder to keep up. Lard gave me two opportunities to rest though when he unintentionally dismounted...
5 PM

Pilates 39:20 intensity: (16:23 @0) + (22:09 @1) + (47 @2) + (1 @3) 0.27 km (2:25:08 / km)
ahr:85 max:120

Toni's ab session with Jase and Janine. Wasn't very good!
C • Not really mine! 2

Sunday Jul 25, 2021 #

10 AM

Run - Trail 1:44:33 intensity: (13:25 @0) + (48:17 @1) + (28:09 @2) + (7:43 @3) + (6:47 @4) + (12 @5) 11.9 km (8:47 / km) +434m 7:26 / km
ahr:111 max:163 shoes: Salomon Sense Pro

Run along the coast path to St Abbs with Nicky. Quite a bit of sea mist which dulled the views somewhere, but still a nice route. Explore of the village and harbour at the end, which was very nice.
12 PM

Walk 1:46:41 intensity: (44:35 @0) + (59:34 @1) + (2:16 @2) + (16 @3) 8.2 km (13:01 / km) +347m 10:45 / km
ahr:90 max:139 shoes: Salomon S-Lab 2019

Stop for lunch in St Abbs before returning home. Nicky not feeling great so we ended walking it all. Sun starting to break through a bit more so a bit more sun. Very nice.

Saturday Jul 24, 2021 #

5 PM

Run - Trail 35:29 intensity: (1:08 @1) + (4:13 @2) + (7:52 @3) + (20:47 @4) + (1:29 @5) 7.19 km (4:56 / km)
ahr:145 max:162 shoes: Salomon S-Lab 2019

A real run at last! Stop off at Holy Island on the way north. Unfortunately the tide was in so had to run on the main land. Ran north along the coast path until I got to a logical turning point.

Friday Jul 23, 2021 #

2 PM

Walk 17:48 intensity: (9:11 @0) + (8:29 @1) + (7 @2) + (1 @3) 0.98 km (18:12 / km)
ahr:85 max:117

Long day out with P and J. Plenty of walking around Flamingo Land but no real exercise. GPX includes a roller coaster.

Thursday Jul 22, 2021 #

11 PM

Pilates 10:33 intensity: (4:29 @0) + (6:02 @1) + (2 @2) 0.04 km (3:59:46 / km)
ahr:89 max:115

Work ran on later than I hoped, then drive up to Baildon. Again only time for a short strength session.

Wednesday Jul 21, 2021 #

11 PM

Pilates 10:38 intensity: (4:15 @0) + (6:23 @1) 0.08 km (2:21:47 / km)
ahr:90 max:111

Busy day with work and getting sorted for holiday, so only time for this.

Tuesday Jul 20, 2021 #

6 PM

Run - Trail 1:10:40 intensity: (16 @0) + (3:59 @1) + (15:45 @2) + (38:42 @3) + (11:48 @4) + (10 @5) 11.23 km (6:18 / km) +205m 5:46 / km
ahr:134 max:167 shoes: Salomon Fellraiser 2019 (aqua)

MDC to Chartists Cave. Smaller group tonight, as usual at this time of year, but others also put off by the heat. Actually not all that hot and a bit of breeze also nice. Stayed as one group so pace nice and easy. Did 4 efforts up some easy hills, which was as much as I could manage. Good food at the Mountain Air after.

Monday Jul 19, 2021 #

6 PM

Pilates 51:00 intensity: (49:32 @0) + (1:08 @1) + (19 @2) + (1 @3) 0.46 km (1:52:05 / km)
ahr:65 max:119

FVO Pilates. Low intensity but it was so hot in the house I was still sticking to the mat.

Sunday Jul 18, 2021 #

2 PM

Bike - Road 1:10:26 intensity: (2 @0) + (28:13 @1) + (34:04 @2) + (8:07 @3) 21.59 km (3:16 / km) +44m 3:14 / km
ahr:117 max:144

An easy spin to loosen the legs out without expending too much energy. Started on the gravel bike the heat had expanded the fluid in the rear brakes and I could hardly make forward progress, so turned around and took the road bike out. A few stops to watch people messing in the Taff - almost looked tempting until looking at the water.

Saturday Jul 17, 2021 #

12 PM

Run - Trail 3:49:23 intensity: (2:12 @0) + (20:34 @1) + (37:20 @2) + (1:32:51 @3) + (1:15:20 @4) + (1:06 @5) 34.01 km (6:45 / km) +462m 6:19 / km
ahr:136 max:166 shoes: Salomon Sense Pro

With Martyn from Bury Port, taking in part of St Illtyd's Way and the Wales Coast Path. First half was hilly but not steep and although quite a few road sections, also quite a bit of shade (about 25 degrees). Rescued a goat who had it's head stuck in a fence. Stopped for an ice-cream and a dip in the very warm sea at Pembrey before the very flat, open and hot run back to the car. This would have been a lovely cycle but I overheated at 30km, had to sit down for a while and really struggled back from there.

Friday Jul 16, 2021 #

12 PM

Mapping 36:36 intensity: (36:13 @1) + (23 @2) 7.19 km (5:05 / km) +143m 4:38 / km
ahr:80 max:127

Wanting an easy day and also very warm, so also wanting shade. headed to Porthkerry to add the bit of woods missing from the map to the west of the viaduct. Nothing specular but an interesting bike track and a few control sites.

Thursday Jul 15, 2021 #

6 PM

Run - Trail 1:07:19 intensity: (25 @1) + (37 @2) + (3:02 @3) + (11:21 @4) + (51:54 @5) 10.78 km (6:15 / km) +319m 5:26 / km
ahr:165 max:174 shoes: Salomon Sense Pro

Hills with Martyn. Really didn't think I would be able to do this, so slow starting out and took me 20 minutes before i was able to run. Only did the 4 intervals this evening and didn't push hard, so was 5-10 seconds slower than previous efforts, but I'll call that a win on tired legs.

Wednesday Jul 14, 2021 #

6 PM

Bike - Road 15:02 intensity: (14 @0) + (24 @1) + (2:07 @2) + (6:54 @3) + (5:23 @4) 6.48 km (2:19 / km) +16m 2:17 / km
ahr:138 max:155

Down to Haley Park for SWOC park event.

Run - Trail warm up/down 5:08 intensity: (32 @1) + (50 @2) + (3:40 @3) + (6 @4) 1.01 km (5:05 / km)
ahr:133 max:147 shoes: Salomon Sense Pro

Trot around the park to get the legs moving. They needed it.

Run - Orienteering race 34:40 intensity: (16 @1) + (5 @2) + (52 @3) + (20:16 @4) + (13:11 @5) 6.99 km (4:58 / km) +25m 4:52 / km
ahr:158 max:174 shoes: Salomon Sense Pro

Haley Park Park Series. Not run on this map before so nice to have a new area, which was very suited for the format. Vegetation a bit more aggressive in places than the map would have you believe, but otherwise only issue was a control that had been removed - gripple to post on a nice residential road - hard to believe that anyone other than the adjacent home owner would have had wire cutters and a cause to remove it. Ran okay, if nothing special and quite enjoyed it.
7 PM

Run - Trail 20:57 intensity: (10:52 @1) + (9:40 @2) + (25 @3) 2.37 km (8:52 / km)
ahr:101 max:138 shoes: Salomon Sense Pro

Collecting a few controls.

Bike - Road 16:56 intensity: (29 @0) + (34 @1) + (5:40 @2) + (7:34 @3) + (2:39 @4) 6.53 km (2:36 / km) +17m 2:33 / km
ahr:130 max:149

Home from O, going quite well so surprised to be quite slow. Maybe people and obstacles more of a hinderance than I was expecting.

Tuesday Jul 13, 2021 #

6 PM

Run - Trail 1:11:09 intensity: (47 @1) + (2:12 @2) + (4:25 @3) + (24:26 @4) + (39:19 @5) 11.2 km (6:21 / km) +282m 5:39 / km
ahr:158 max:169 shoes: Salomon Sense Pro

MDC around Piercefield Park from Chepstow. Thought I'd feel good tonight after a few easy days but discovered that dynamic exercises in yesterday's circuit session had taken all of the spring out of my legs, so was struggling. Also had the wrong shoes on as although it was a lovely evening, the rain last night had left the trails all very slick on the surface, which my shoes couldn't cope with.

Monday Jul 12, 2021 #

6 PM

Pilates 52:39 intensity: (22:57 @0) + (26:15 @1) + (3:11 @2) + (16 @3)
ahr:87 max:137

FVO PIlates. Good tonight and put some proper effort into the circuits.

Sunday Jul 11, 2021 #

10 PM

Strength exercises 11:04 intensity: (8:36 @0) + (2:28 @1)
ahr:77 max:111

Nice day but couldn't muster the motivation to do anything with it, so just a few exercises before bed today.

Saturday Jul 10, 2021 #

10 AM

Run - Terrain 1:22:40 intensity: (14:47 @2) + (43:19 @3) + (20:45 @4) + (3:49 @5) 12.2 km (6:47 / km) +515m 5:36 / km
ahr:114 max:166 shoes: Salomon Fellraiser 20 (orange)

Supporting the Four Fans fell race with Martyn. Lots of waiting with some faster running in between. Good conditions for it, though looked quite a bit tougher going clockwise.

Run - Trail 38:09 intensity: (4 @0) + (1:32 @1) + (11:05 @2) + (12:11 @3) + (13:08 @4) + (9 @5) 5.35 km (7:08 / km) +166m 6:10 / km
ahr:136 max:162 shoes: Salomon Fellraiser 20 (orange)

Loop up to find the source of the Taff with Matt, Will and Martyn after the first tow had finished the Four Fans. It's a very underwhelming start to a river.

Friday Jul 9, 2021 #

6 PM

Bike - Road 11:51 intensity: (31 @0) + (2:33 @1) + (2:18 @2) + (6:23 @3) + (6 @4) 4.35 km (2:43 / km) +3m 2:43 / km
ahr:124 max:145

To Spot with Ben. Decent pace.
7 PM

Climbing 40:00 [1]

Spot with Ben and Mark. Definite improvements over two weeks ago but still out of strength in a matter of minutes.
8 PM

Bike - Road 13:51 intensity: (7:06 @1) + (3:46 @2) + (2:19 @3) + (19 @4) + (21 @5) 4.85 km (2:51 / km)
ahr:116 max:170

Back home via a stop to pick up a takeaway.

Thursday Jul 8, 2021 #

7 PM

Run - Intervals 56:01 intensity: (46 @1) + (4:27 @2) + (20:06 @3) + (12:18 @4) + (18:24 @5) 9.56 km (5:52 / km) +283m 5:06 / km
ahr:149 max:181 shoes: Salomon Sense Pro

Intervals in Fforest Fawr with Martyn. 6*250m ish on a slope that had a wee kick and then flatened before another kick at the end. Tried quite hard on the middle few with the result that I was toast for the last two. Good to get done.

Wednesday Jul 7, 2021 #

11 PM

Strength exercises 10:30 [1]

Recovery day so just did a bit of strength before bed.

Tuesday Jul 6, 2021 #

6 PM

Run - Trail 1:09:23 intensity: (1:01 @1) + (3:42 @2) + (11:10 @3) + (25:47 @4) + (27:43 @5) 10.19 km (6:49 / km) +455m 5:34 / km
ahr:153 max:177 shoes: Salomon Fellraiser 20 (orange)

MDC Blaencwm. Surprisingly have missed this run over the past few years so good to get back as it's a really good route. Decided to go the opposite direction to usual, which was a good decision. Got half way around and it's started pouring down, didn't notice the rain so much but got completely soaked. Feeling pretty good and put an honest effort in on the hills - waterfalls looking good.

Monday Jul 5, 2021 #

6 PM

Pilates 27:16 intensity: (27:15 @0) + (1 @3)
ahr:52 max:76

FVO Pilates. Started grand but started feeling rough, like I wanted to get sick, so stopped for a few mins, did a few of the stretching exercises and then called it a day before the circuits bit. Felt grand later in the evening.

Sunday Jul 4, 2021 #

4 PM

Run - Trail 32:46 intensity: (54 @1) + (9:46 @2) + (15:21 @3) + (6:09 @4) + (36 @5) 5.01 km (6:32 / km) +105m 5:55 / km
ahr:135 max:170 shoes: Salomon Fellraiser 20 (orange)

Very easy trot to turn the legs over. Made it between the rain and WOC Sprint relay. Rain has caused all the undergrowth growth over the past few weeks to lean into the trails, so wet legs and feet despite it not actually being wet.

Saturday Jul 3, 2021 #

10 AM

Run - Trail 1:41:06 intensity: (3:18 @1) + (11:30 @2) + (19:25 @3) + (55:59 @4) + (10:54 @5) 16.01 km (6:19 / km) +441m 5:33 / km
ahr:146 max:170 shoes: Salomon Fellraiser 20 (orange)

Explore of the Cotswolds with Martyn, pat 1. Headed this way and Martyn wanting some hills and as the Cotswold Way relay was on, thought it would be run to try and tie in with supporting that on route. Hard work keeping up with Martyn on the flat, but stronger on the hills. Ice-cream shop at the top of the first and it would have been rude not to take advantage of it. Very humid day, but not all hat warm and mostly cloudy, but loosing lots of liquid. Stopped at Woodchester Mansion for a refill, cold drink and a very nice, but very heavy pasty.

Run - Trail 1:36:54 intensity: (27 @1) + (3:37 @2) + (25:01 @3) + (50:18 @4) + (17:31 @5) 15.12 km (6:25 / km) +425m 5:37 / km
ahr:150 max:178 shoes: Salomon Fellraiser 20 (orange)

Part 2. After the fuel break I managed to reset my watch, so run recorded as two. Timed out coincidence with the Cotswold Way almost perfectly, missing just the leader. Then ran against the race (mostly wide trails so not space issues) and was good to see Gareth. Nice bit of trail but some steep hills and Martyn finding these tough. I was climbing well but getting tired on the descents, so very glad to finish. Good run, will have to come back and do a bit more as actually quicker to get to the either the Black Mountain or the Black Mountains.

Friday Jul 2, 2021 #

11 PM

Strength exercises 12:21 intensity: (3:26 @0) + (5:31 @1) + (7 @2) + (18 @3) + (1:57 @4) + (1:02 @5)
ahr:107 max:184

Not a very productive day and only just about managed to get this done.

Thursday Jul 1, 2021 #

6 PM

Run - Trail 54:02 intensity: (26 @0) + (1:37 @1) + (14:36 @2) + (37:23 @3) 9.69 km (5:35 / km) +328m 4:46 / km
ahr:133 max:141 shoes: Salomon Sense Pro

Hill session with Martyn, same as a few weeks ago but with an extra rep. 5x400m with about 30m climb on a gravel track, all within a couple of seconds of 2:10. Felt a bit sluggish but kept a consistent pace, felt good to get it done. Very muggy evening.

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