Training Log Archive: MagicIn the 31 days ending Mar 31, 2022:
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Thursday Mar 31, 2022 #
12 PM
Run - Trail 33:18 5.14 km (6:29 / km) +129m 5:45 / km
ahr:149 max:176 shoes: Salomon Trailster 2
Nant Y Bedw at lunch. Lovely day. Hip and adductor only a little noticeable after Tuesday.
Wednesday Mar 30, 2022 #
Note
Was trying to gather motivation to get out after work when the sky properly opened. I was a wuss.
Tuesday Mar 29, 2022 #
6 PM
Run - Trail 1:14:10 10.25 km (7:14 / km) +480m 5:52 / km
ahr:149 max:196 shoes: Salomon Super Cross 2021
MDC Sirhowy, only I took the unsteady group up Mynydd Y Lan instead, and a good choice it proved to be. Just 3 of us being steady, and I was struggling to keep up on the first climb (on top of which we unexpectedly came across the a new fort. https://reviewguruu.com/2022/01/05/ex-soldier-who-...
Feeling better on the main climb as warmed up, and managed to keep a trot going the whole way (which was much harder than it sounds). Tried to run the flat bits of top fast but was at max pace and not moving all that quickly - fun though. Then a beast of a descent, which was fun and didn't destroy my quads anywhere near as much as I was expecting. Good route, nice evening and excellent soup and company at Mark and Alice's after.
Feeling better on the main climb as warmed up, and managed to keep a trot going the whole way (which was much harder than it sounds). Tried to run the flat bits of top fast but was at max pace and not moving all that quickly - fun though. Then a beast of a descent, which was fun and didn't destroy my quads anywhere near as much as I was expecting. Good route, nice evening and excellent soup and company at Mark and Alice's after.
Monday Mar 28, 2022 #
6 PM
Pilates 58:31
ahr:80 max:131
FVO Pilates with Matt joining me. Bumbling along okay and also gave the hip a good stretch.
Sunday Mar 27, 2022 #
6 PM
Run - Trail 42:45 6.96 km (6:09 / km) +236m 5:15 / km
ahr:141 max:161 shoes: Salomon Trailster 2
A bit later to take advantage of the lovely evening in the light. Had to work hard to get myself out but was of course glad that I did (apart from when trying to get my lardy arse up the hill). Had CyA to myself and stopped briefly to contemplate the view.
Saturday Mar 26, 2022 #
11 AM
Mapping 58:45 8.32 km (7:04 / km) +128m 6:34 / km
ahr:80 max:135
Back mapping at Gaer Fort for another 4.5 hours. Plenty warm enough to stand around in a shorts and T-shirt - glad to be mapping this now before the bracken and brambles get going! Again, surprisingly quiet for a glorious weekend day.
Friday Mar 25, 2022 #
11 AM
Bike - Road 2:06:01 52.21 km (2:25 / km) +506m 2:18 / km
ahr:131 max:165
Road bike loop down to Barry to tick off some rather dull roads that I hadn't cycled before. Cracking day and it was lovely to be out - only had to shake my fist at 3 drivers who didn't given enough room! Lots of queuing traffic, first in Dinas Powys, then in Morganstown, the latter particularity slow and nothing happening at the temporary lights. Feeling a bit tired towards the end, so enough for me today.
Thursday Mar 24, 2022 #
5 PM
Bike - Road 1:38:24 32.77 km (3:00 / km) +518m 2:47 / km
ahr:126 max:173
With Matt after work - got a bit delayed so we only just made it back before dark. Legs responding okay (once warmed up) and tried to put bit of effort in on the second hill. Otherwise pace was steady and my hip and adductor were quite ahppy.
Wednesday Mar 23, 2022 #
Note
Hip really aching all last night so nothing exercise wise today apart from some massage and stretching 9through probably not enough).
Tuesday Mar 22, 2022 #
6 PM
Run - Trail 1:35:04 15.06 km (6:19 / km) +391m 5:35 / km
ahr:156 max:175 shoes: Salomon Super Cross 2021
MDC Soup Kitchen run from HQ - it's been over two years since we last did this so really nice to be back. Headed up the Garth straight off to try and catch the sunset, but we were too late - not for lack of effort though as really struggled on the climb. Then an extended loop through Efail Isaf via Ty'n y Coed as I left the Garth on the wrong side! Feeling better once into the running bits but struggling with the pace on the harder surfaces, also tiring quite a bit towards the end. Lovely evening for running though.
Monday Mar 21, 2022 #
6 PM
Pilates 50:01 0.57 km (1:27:36 / km)
ahr:80 max:143
FVO Pilates. Some good hip stretching and the usual mix of core work with a few circuit exercises thrown in. Not feeling too bad and hip and adductor grand after the cycle yesterday.
Sunday Mar 20, 2022 #
11 AM
Bike - Gravel 3:48:05 66.76 km (3:25 / km) +1102m 3:09 / km
ahr:132 max:157
Really fun loop on another beautiful day. Have cycled surprisingly little of this loop before but it was a good one for the gravel bike - which has been feeling a bit neglected over the winter. Stopped for food a few times but otherwise just a steady chug throughout - though was quite tired for the last 5km. Will have to get out a bit more often.
Saturday Mar 19, 2022 #
11 AM
Mapping 41:09 7.39 km (5:34 / km) +117m 5:10 / km
ahr:75 max:126
4.5 hours mapping Gaer Hill. Lots of vegetation and not a lot of opportunity to leave the paths. Took a thermal, hats and gloves but it ended up being sun cream that I needed! Nice to be out and aside from the back starting to ache, it was enjoyable and the hip and adductor were okay. Considering it was such a nice day it was surprising how few people were out on the hill.
Friday Mar 18, 2022 #
Note
Another be kind to the adductor day with some stretching for the hip.
Thursday Mar 17, 2022 #
4 PM
Run - Trail 48:21 7.01 km (6:54 / km) +116m 6:22 / km
ahr:136 max:164 shoes: Salomon Super Cross 2021
Run around a wee woodland near Caerwent after a site visit. Knew the middle of the wood was felled but was curious to see what the rest was like and if it was used by the public at all. It was surprisingly nice, most of the standing wood was run or slow run, very few brambles and a really good network of small and well used paths. Will have to investigate about mapping.
Body was tired and I was already limping from a day of walking, so started slow and adductor wasn't enjoying some of the slippery trails. but felt a bit better towards the end as I warmed up.
Body was tired and I was already limping from a day of walking, so started slow and adductor wasn't enjoying some of the slippery trails. but felt a bit better towards the end as I warmed up.
Wednesday Mar 16, 2022 #
Event: SWOC Maprun Street Event 7
Note
Rest day for the adductor and hip.
Tuesday Mar 15, 2022 #
6 PM
Run - Trail 27:21 4.66 km (5:52 / km) +78m 5:25 / km
ahr:143 max:173 shoes: Salomon Super Cross 2021
MDC run from Llantrisant Forest - part 1 as watched stopped and reset as O took my coat of (was a surprisingly mild evening). GD44 planned a somewhat optimistic route which we had to cut short a bit. Easy start with lots of roads and tracks - taking it easy to try and not over stretch the adductor at all.
Run - Trail 1:11:53 9.38 km (7:40 / km) +246m 6:47 / km
ahr:146 max:167 shoes: Salomon Super Cross 2021
MDC run from Llantrisant Forest - part 2 (plus the missing bit). A bit more varied with some hills , descents, farms and missing footpaths. Goinf okay until the last climb where I tripped and hurt the adductor and then the hip gave up on the final run for home and had to slowly limp the last km.
Monday Mar 14, 2022 #
6 PM
Pilates 1:07:16 1.15 km (58:30 / km)
ahr:75 max:131
FVO circuits, with Marr for company for the second half. Aside from ones when either my back or my adductor told me to easy back, the rest of this was grand. Expect to be a bit stiff in places tomorrow though.
Sunday Mar 13, 2022 #
Note
Another recovery day for the various complaining bits of the body.
Saturday Mar 12, 2022 #
Event: SWOC League 3
11 AM
Run - Terrain 23:44 1.81 km (13:05 / km) +154m 9:11 / km
ahr:119 max:166 shoes: Jalas 2010
Slow walk around a compass exercise with a young lad and his mum followed by collecting a few controls and heading up to the start. Quite a few dens being built/falling down in this section of wood (mostly by adults I think).
Run - Orienteering 40:23 5.13 km (7:53 / km) +97m 7:12 / km
ahr:150 max:169 shoes: Jalas 2010
Llantrisant Forest, Blue, 4.7km.
Can't call this a race as I was moving so slow. Certainly some fatigue from skiing still in the legs and tight quads, but mostly just being careful not to jump or over-stride to protect the adductor. It worked as it wasn't really a problem.
Course was really enjoyable with most of the forest being very runnable and soft (but that wasn't great for the leg lift). Lost a minute on the easiest control (#2) and a further 2.5 at #3 (the hardest), so with my super slow speed I was expecting to be far back from the pack - don't know what everyone else (aside from Ben) was doing!
Can't call this a race as I was moving so slow. Certainly some fatigue from skiing still in the legs and tight quads, but mostly just being careful not to jump or over-stride to protect the adductor. It worked as it wasn't really a problem.
Course was really enjoyable with most of the forest being very runnable and soft (but that wasn't great for the leg lift). Lost a minute on the easiest control (#2) and a further 2.5 at #3 (the hardest), so with my super slow speed I was expecting to be far back from the pack - don't know what everyone else (aside from Ben) was doing!
Friday Mar 11, 2022 #
Note
Couldn't find any company for climbing so so extra stretching/quad massage and a more adductor recovery time.
Thursday Mar 10, 2022 #
Note
Recovery day for the groin pain (one of the adductors I think).
Wednesday Mar 9, 2022 #
12 PM
Run - Trail 34:57 5.03 km (6:56 / km) +122m 6:11 / km
ahr:138 max:157 shoes: Salomon Super Cross 2021
Lunch run that didn't work out. Slow and heavy on the way up Nant Bedw, but that was grand, but as I started descending through Gwaelod woods my right groin got incredibly painful (it really didn't like the sudden slip it kept getting when loosing traction skiing). Just as sore walking so had to sit down and stretch every few hundred metres and take it very easy home. Not had an injury like that before and I was glad that I was near home. Also strange that it was completely grand last night. Will be easy on it for a few days and do some stretching to hope it improves - it made the decision not to enter BOC easier though.
Tuesday Mar 8, 2022 #
6 PM
Run - Trail 1:10:01 10.43 km (6:43 / km) +295m 5:53 / km
ahr:154 max:181 shoes: Salomon Super Cross 2021
Didn't feel bad or tired but legs had nothing in them, was struggling after 30 minutes. Only 5 in the unsteady group tonight, but at least Simon was feeling more tired than me, which allowed for some rests!
Monday Mar 7, 2022 #
Note
Should have joined pilates as I could have done with the stretching, but opted for a lazy evening instead.
Sunday Mar 6, 2022 #
Note
3am start but back home by midday. Despite a reasonable amount of sleep my body wasn't inclined to exercise today.
Saturday Mar 5, 2022 #
10 AM
X-C skiing 5:10:43 38.22 km (8:08 / km) +612m 7:32 / km
ahr:114 max:170
MDC Ski Day 7.
Last ski of the year, starting from Nordseter so we could drop the skis off after. Bit of a delayed start (spent in the café) as Simon had to go back to the house for his boots. Lovely downhill start before a nasty climb up a downhill ski slope to a café for lunch 1. Undecided what to do after lunch but ended up with a nice loop. Clouded over a bit and the wind picked up a bit, so we didn't stop for lunch 2 until we got to the café in Nordseter. A grand trip and great fun with a well sound group of people.
Last ski of the year, starting from Nordseter so we could drop the skis off after. Bit of a delayed start (spent in the café) as Simon had to go back to the house for his boots. Lovely downhill start before a nasty climb up a downhill ski slope to a café for lunch 1. Undecided what to do after lunch but ended up with a nice loop. Clouded over a bit and the wind picked up a bit, so we didn't stop for lunch 2 until we got to the café in Nordseter. A grand trip and great fun with a well sound group of people.
Friday Mar 4, 2022 #
11 AM
X-C skiing 4:50:04 35.1 km (8:16 / km) +692m 7:31 / km
ahr:112 max:171
MDC Ski Day 6.
Cold night and a good forecast so we opted to explore a bit further afield, heading to Skei to the northwest. Bit longer drive than expected but the main issue was that Carole's poles got left behind. She was too polite to go and rent some while we waited, so she ended up doing that and a hike while the rest of us did a loop. Really nice one it was too, the hills here being much bigger and dramatic - took longer than expected but it was beautiful, including a quick lunch 1 on a hill top in the sun. Quick turn around to pick Carole up (including an even quicker lunch 2) before a second loop. Again, lovely in the sun but quite different to this mornings. Good day and worth the drive.
Cold night and a good forecast so we opted to explore a bit further afield, heading to Skei to the northwest. Bit longer drive than expected but the main issue was that Carole's poles got left behind. She was too polite to go and rent some while we waited, so she ended up doing that and a hike while the rest of us did a loop. Really nice one it was too, the hills here being much bigger and dramatic - took longer than expected but it was beautiful, including a quick lunch 1 on a hill top in the sun. Quick turn around to pick Carole up (including an even quicker lunch 2) before a second loop. Again, lovely in the sun but quite different to this mornings. Good day and worth the drive.
Thursday Mar 3, 2022 #
9 AM
X-C skiing 4:52:16 35.85 km (8:09 / km) +404m 7:43 / km
ahr:102 max:163
MDC Ski Day 5.
The girls wanted to do a day of downhill so we headed over to Hafjell, they jumped out at the bottom and we drove to the top to explore some trails to the north. Cold start (-6 or so), but it warmed up nice enough with more sun and less wind that the last few days. Lunch 1 was on top of a hill with epic views in all directions. Some nice bits and some rather dull flat mashes to transverse after that, but all good. We split at lunch 2 as Roar's elbow was sore and Darren also wanted a shorter day. Simon, Matt and I did an extra loop which was interesting but a bit bitty, but overall another grand day out.
The girls wanted to do a day of downhill so we headed over to Hafjell, they jumped out at the bottom and we drove to the top to explore some trails to the north. Cold start (-6 or so), but it warmed up nice enough with more sun and less wind that the last few days. Lunch 1 was on top of a hill with epic views in all directions. Some nice bits and some rather dull flat mashes to transverse after that, but all good. We split at lunch 2 as Roar's elbow was sore and Darren also wanted a shorter day. Simon, Matt and I did an extra loop which was interesting but a bit bitty, but overall another grand day out.
Wednesday Mar 2, 2022 #
8 AM
X-C skiing 6:45:00 38.95 km (10:24 / km) +567m 9:42 / km
MDC Ski Day 4.
East from the house today which provided us with a long slow climb through trees (would be nice in reverse) which brought us to a surprise café for lunch 1. Bit more exposed after lunch and got a bit cool in the wind on the hill we went over. Wind also blowing snow into the tracks which made for slower going. Café in Nordseter was the spot for lunch 2. Took the high route to Sjusjoen to get back, which was nice but again a bit windy, also a bit much descending for my quads which resulted in a spot of tree hugging. Good day but was ready to finish by the end of the outing.
East from the house today which provided us with a long slow climb through trees (would be nice in reverse) which brought us to a surprise café for lunch 1. Bit more exposed after lunch and got a bit cool in the wind on the hill we went over. Wind also blowing snow into the tracks which made for slower going. Café in Nordseter was the spot for lunch 2. Took the high route to Sjusjoen to get back, which was nice but again a bit windy, also a bit much descending for my quads which resulted in a spot of tree hugging. Good day but was ready to finish by the end of the outing.
Tuesday Mar 1, 2022 #
8 AM
X-C skiing 23:17 1.76 km (13:16 / km) +100m 10:19 / km
ahr:111 max:150
MDC Ski Day 3 - Part 1.
Up the hill from the house, about 2cm of snow overnight made everything look nice and fresh. Ploughed into a rut at a road which stopped my watch, which I didn't notice, so missed a wee bit. Roar joining us today to make it 7.
Up the hill from the house, about 2cm of snow overnight made everything look nice and fresh. Ploughed into a rut at a road which stopped my watch, which I didn't notice, so missed a wee bit. Roar joining us today to make it 7.
X-C skiing 5:48:07 35.1 km (9:55 / km) +579m 9:10 / km
ahr:106 max:176
MDC Ski Day 3 - Part 2.
Dropped down into the valley towards the Olympic tracks - a lovely bit of single track in the sun was the stop for lunch 1 - where we explored the stadium and the ski jump before an epic pile-up when a piste machine caused everyone to jump into each other. I was at the back watching it all and laughing (as was the machine driver). Sunny spot by the river for lunch 2 before a bit of a trek up the hill to finish. Nice day.
Dropped down into the valley towards the Olympic tracks - a lovely bit of single track in the sun was the stop for lunch 1 - where we explored the stadium and the ski jump before an epic pile-up when a piste machine caused everyone to jump into each other. I was at the back watching it all and laughing (as was the machine driver). Sunny spot by the river for lunch 2 before a bit of a trek up the hill to finish. Nice day.