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Training Log Archive: Magic

In the 7 days ending Dec 6, 2015:

activity # timemileskm+m
  Bike - Road8 4:18:05 63.33(4:05) 101.92(2:32) 400
  Run - Trail 3 3:27:31 21.23(9:46) 34.17(6:04) 1207
  Run - Orienteering2 1:37:05 6.9(14:04) 11.1(8:45) 355
  Run - Terrain1 59:54 5.63(10:38) 9.06(6:37) 228
  Total13 10:22:35 97.1(6:25) 156.26(3:59) 2190
  [1-5]13 10:22:08

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MoTuWeThFrSaSu

Sunday Dec 6, 2015 #

Event: Welsh League Event 2015 Caerphilly Mountain
 
12 PM

Run - Trail warm up/down 9:36 intensity: (1 @0) + (37 @1) + (5:01 @2) + (3:23 @3) + (34 @4) 1.27 km (7:32 / km) +37m 6:35 / km
ahr:138 max:150 shoes: VJ Falcons 11

Feeling a lot better than yesterday. Had a thermal on but it was kind of warm.

Run - Orienteering race 1:06:12 intensity: (18 @1) + (20 @2) + (4:52 @3) + (42:44 @4) + (17:58 @5) 8.11 km (8:10 / km) +254m 7:03 / km
ahr:160 max:173 shoes: VJ Falcons 11

SWOC Welsh League, Caerphilly, 7.4km, 305m, 23 controls.

I really enjoyed myself today, though not sure that too many others did. The forest was actually more runable than I was expecting and the brambles were mostly knee high, so didn't impede progress too much. Definitely a bit of an advantage starting late, but not massive.

AS was obviously before starting, the courses were well over planned for how tough the terrain was - 15mpk won the Blue! Map was somewhat generalised, with lots of reasonable sized features missing and large blocks of wood shown a uniform colour when they weren't.

Opted to go straight just about everywhere, which seemed to work in most places. Was a numpty at #12 and slightly less so at #13, but otherwise stuck to my plan, apart from #16 which was horribly overgrown and you had to just follow the paths made by the unfortunate earlier starters. Almost miss-punched by finding another control before mine where I was expecting mine to be!
C • Caerphilly Wood 7
2 PM

Run - Orienteering warm up/down 30:53 intensity: (9 @0) + (15:25 @1) + (11:11 @2) + (4:08 @3) 2.99 km (10:19 / km) +101m 8:50 / km
ahr:119 max:139 shoes: VJ Falcons 11

Out to collect a few controls, moving most of the time.

Saturday Dec 5, 2015 #

11 AM

Run - Terrain 59:54 intensity: (32:11 @1) + (21:55 @2) + (5:17 @3) + (31 @4) 9.06 km (6:37 / km) +228m 5:52 / km
ahr:103 max:159

Training in Llantrisant. Shadowed Quin for two courses, who was feeling unwell and unable to move very quickly, so actually more walking than anything else. Legs were fierce tired so they weren't complaining about the pace. Did one exercise on my own and then collected a few to warm up. Was out 2 hours but half f it was too slow to count as exercise.

Friday Dec 4, 2015 #

10 AM

Run - Trail 2:17:57 intensity: (6 @0) + (16:01 @1) + (50:08 @2) + (57:19 @3) + (14:23 @4) 22.31 km (6:11 / km) +655m 5:24 / km
ahr:135 max:161 shoes: La Sportiva Crosslite (4)

Loop of the Ebbw Vale valley - gradually working my way through the valleys. Surprisingly tired from Tuesday, but just taking it slow as a long run. Lots of nice running to be had and mostly dry out, though a bit of a nip in the wind. Good to do a decent length run, haven't had the chance over the past few weeks.

Thursday Dec 3, 2015 #

7 AM

Bike - Road 32:17 [2] 13.06 km (2:28 / km) +40m 2:26 / km

IW. Forgot my gloves, but not a bother with it still being so mild.
5 PM

Bike - Road 30:55 [3] 12.97 km (2:23 / km) +69m 2:19 / km

HFW. Not a bad day. Until I left for home. Got very wet, but still not cold. Coca-Cola Christmas lorry at Asda causing traffic chaos like I've not seen in these parts before.

Wednesday Dec 2, 2015 #

7 AM

Bike - Road 32:36 [2] 13.07 km (2:30 / km) +40m 2:27 / km

IW. Dry and nearly sunny (at least it would have been had the sun come up). Got a fly in my eye - what was the fecker doing flying around in December?
5 PM

Bike - Road 31:29 intensity: (1:30 @1) + (19:59 @2) + (10:00 @3) 12.28 km (2:34 / km) +57m 2:30 / km

HFW. So ends the dry spell.. Very wet mist, but plenty warm in shorts, t-shirt and a very wet light jacket. When are we going to get into winter?

Tuesday Dec 1, 2015 #

7 AM

Bike - Road 33:37 [2] 13.07 km (2:34 / km) +41m 2:32 / km

IW. Actually quite a nice morning, no sign of the sun but you can't have everything. Slow.
5 PM

Bike - Road 32:00 [2] 12.9 km (2:29 / km) +50m 2:26 / km

HFW. Fecking watch didn't start. The tarmac was actually almost dry in places.
6 PM

Run - Trail 59:58 intensity: (11 @0) + (2:48 @1) + (9:46 @2) + (26:21 @3) + (12:36 @4) + (8:16 @5) 10.59 km (5:40 / km) +515m 4:33 / km
ahr:144 max:177 shoes: La Sportiva Crosslite (4)

MDC run from HQ. Only 15 of us tonight (nearly managed to squeeze around the table). Fun route with quite a few sharp climbs. Running reasonably well and felt like I was moving handy enough with killing myself. It didn't rain, though it was muddy and wet underfoot.

Monday Nov 30, 2015 #

7 AM

Bike - Road 33:06 [2] 12.96 km (2:33 / km) +39m 2:31 / km

IW. A mad load of sticks all over the shop. Also plenty of water, but not actually raining. But it was windy.
7 PM

Bike - Road 32:05 [2] 11.61 km (2:46 / km) +64m 2:41 / km

HFP2C. Miserable day altogether, as was getting across to the Mochyn Du. Still windy but a bit drier for the cycle home, but epic amounts of water around - the Taff was far fuller than I have ever seen it. Blackweir looked amazing. Not the conditions for a speedy cycle.

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