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Training Log Archive: Magic

In the 7 days ending Nov 24, 2013:

activity # timemileskm+m
  Bike - Road3 4:16:34 58.08(4:25) 93.48(2:45) 1474
  Run - Trail 3 3:16:39 21.84(9:00) 35.15(5:36) 838
  Run - Road 1 28:10 3.65(7:43) 5.87(4:48) 32
  Run - Intervals1 26:28 2.4(11:02) 3.86(6:52) 348
  Total7 8:27:51 85.97(5:54) 138.35(3:40) 2692
  [1-5]7 8:21:57

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MoTuWeThFrSaSu

Sunday Nov 24, 2013 #

10 AM

Bike - Road 1:57:07 intensity: (58:30 @1) + (37:37 @2) + (17:53 @3) + (3:07 @4) 43.88 km (2:40 / km) +547m 2:31 / km
ahr:115 max:153

Opposite direction today with a few less people but a nice group, route was flatter but it was still hard work. Cycling affects me strangely and it's always lactic in my legs rather than anything else that keeps my speed down, especially on hills, heart rate never gets all that high either. Guess I should probably stick to running. Quality weekend, thanks Keith (and happy birthday).

Saturday Nov 23, 2013 #

10 AM

Bike - Road 1:16:48 intensity: (4:45 @0) + (38:46 @1) + (16:40 @2) + (12:16 @3) + (3:41 @4) + (40 @5) 24.8 km (3:06 / km) +456m 2:50 / km
ahr:119 max:166

From Little Haven to St Davids with a nice wee pack of people for Keith's 30th (officially an old git now), lovely day to be out and nice (if often quite steep)lanes to cycle on. Legs still tired from Thursday though.
1 PM

Bike - Road 1:02:39 intensity: (21 @0) + (9:16 @1) + (21:38 @2) + (20:07 @3) + (11:17 @4) 24.79 km (2:32 / km) +471m 2:18 / km
ahr:134 max:164

Cycle back, much faster pace and less stopping, otherwise the same as the way out. Fun.
3 PM

Run - Trail 1:17:58 intensity: (12 @0) + (3:20 @1) + (12:26 @2) + (35:51 @3) + (25:33 @4) + (36 @5) 15.34 km (5:05 / km) +269m 4:40 / km
ahr:143 max:167 shoes: La Sportiva Crosslite

Along the coast path with the Team Monday boys, started slow until Keith and James turned around, from then Tim and the doctor decided that we were going too slow. Tired by the end. Not been to Pembrokeshire before, much like Cornwall only nicer.
C • better 2

Friday Nov 22, 2013 #

Note
(rest day)

Being a lazy waste of space for the day. And why not?

Thursday Nov 21, 2013 #

6 PM

Run - Trail warm up/down 13:11 intensity: (8 @0) + (2:39 @1) + (1:25 @2) + (57 @3) + (6:57 @4) + (1:05 @5) 1.71 km (7:42 / km) +121m 5:41 / km
ahr:143 max:176 shoes: La Sportiva Crosslite

Run - Intervals intervals 26:28 intensity: (1 @1) + (2:29 @2) + (7:17 @3) + (5:31 @4) + (11:10 @5) 3.86 km (6:52 / km) +348m 4:44 / km
ahr:157 max:178 shoes: La Sportiva Crosslite

Hill session with a few of the MDC boys (5 of out this week), 4 times up the hill behind Castell Coch, from the bottom, about 620m and 85m climb. First half was a steady tarmac road, then it steepened on a wee path, really good workout. Shorted decent route kept the recovery time quite sensible. Actually sort of enjoyed it and certainly not feeling as worn out as I have done on the past two weeks.
3.46
3.44
3.47
3.41

Run - Trail warm up/down 31:26 intensity: (1:00 @1) + (13:30 @2) + (13:48 @3) + (3:08 @4) 4.8 km (6:33 / km) +130m 5:46 / km
ahr:80 max:156 shoes: La Sportiva Crosslite

Easy warm down jog, though it did include a big hill. Watch appears to have failed to have stopped.

Wednesday Nov 20, 2013 #

7 AM

Run - Road 28:10 intensity: (8 @0) + (12 @1) + (2:23 @2) + (23:41 @3) + (1:35 @4) + (11 @5) 3.65 mi (7:43 / mi) +32m 7:31 / mi
ahr:141 max:165 shoes: Asics 2140 (10)

IW. Not feeling great but it was good to get moving. Wet rather than the expected cold.

Tuesday Nov 19, 2013 #

Note
(rest day)

Planned on running home from work but felt really ikky after a day being driven around the Valleys, opted out, right decision as I'm still feeling a little off colour.

Monday Nov 18, 2013 #

6 PM

Run - Trail 1:14:04 intensity: (20 @0) + (11:31 @1) + (34:22 @2) + (19:43 @3) + (7:10 @4) + (58 @5) 13.3 km (5:34 / km) +318m 4:58 / km
ahr:132 max:169 shoes: La Sportiva Crosslite (2)

Monday night run with the BOK boys, Keith took off like a rocket which my legs weren't much up for so pottered along behind until he slowed down and then started to run a bit quicker (actually probably no quicker than he started!). Lovely evening and a great route, hard to believe that you're anywhere near a city when out on the trails. Calfs sore and tight to start but loosened out once warmed up, need to get them sorted before they become a problem though.

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