Training Log Archive: MagicIn the 7 days ending Sep 18, 2016:
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Sunday Sep 18, 2016 #
5 PM
Bike - Static 21:05 [2]
Sat on the turbo trainer for 2 hours to loosen the legs out. However, when I looked at my watch it had only been 20 minutes... Quads pretty sore and neck and shoulders also feeling a bit tender.
Saturday Sep 17, 2016 #
10 AM
Run - Terrain 4:24:08 [3] 24.76 km (10:40 / km) +1680m 7:58 / km
shoes: VJ Falcons 11
Transfan Part 1: Cwm-llwch to OFD. Amazing morning and really warm and everyone even on time. Nice relaxed pace up Pen-y-fan (it's much bigger from this side) was much welcome as my legs were feeling rough. Stuck together with Chris, Hannah and Dave as we were splitting off after Fan Gyhirych to go through a cave...
Much the same up and over Fan Fawr, Llia and Nedd with my legs just not wanting to run. They weren't any better going down despite the slow pace - can two weeks off running really de-condition them this much?
Much the same up and over Fan Fawr, Llia and Nedd with my legs just not wanting to run. They weren't any better going down despite the slow pace - can two weeks off running really de-condition them this much?
3 PM
Strength exercises 3:00:00
A through cave trip at OFD (from where the part 1 GPS ends to where part 2 starts). Not having been in anything other than a show cave before I assumed that we wouldn't be doing anything too difficult or small... First hour or so was nice (once over the slippery rocks at the entrance) following a series of twisty steams (although full of deep holes, several that required a bit of a dip). Then it got tight. Lots of crawling (knees hurting), some wiggling on my belly and even a section on by back which exited half way up a sizable crag. Definitely an experience, and a good one that I'm very glad that I did, but not sure that I'd call it enjoyable.
6 PM
Run - Terrain 2:34:54 [2] 14.3 km (10:50 / km) +690m 8:44 / km
shoes: VJ Falcons 11
Transfar Part 2: OFD to Llanddeusant. Eventually got going again after getting all the caving gear off and having some food just in time to see the sun going down. The long, long climb up Fan Hir was matched with some lovely evening weather and a beautiful moon rise. All walking now, partly due to tiredness but also to stay together in the darkening gloom.
Had to get the lights on the top pf Fan Hir and had a lovely walk across to fan Brycheiniog and drop down to towards Llyn y Fan Fach as by now we'd decided to skip the last hill and just head to the finish. Nice run down the hill int eh dark and then walk along the road waiting for Mark (and Clare) to come and collect us. Joyful occasion when they turned up with chips!
Had to get the lights on the top pf Fan Hir and had a lovely walk across to fan Brycheiniog and drop down to towards Llyn y Fan Fach as by now we'd decided to skip the last hill and just head to the finish. Nice run down the hill int eh dark and then walk along the road waiting for Mark (and Clare) to come and collect us. Joyful occasion when they turned up with chips!
Friday Sep 16, 2016 #
7 AM
Bike - Road 31:30 [2] 12.86 km (2:27 / km) +31m 2:25 / km
IW. Not feeling awake this morning and cycling feeling hard work. Left hamstring a little sore, as it was yesterday - need to keep an eye on that. Nearly sunny but cooler.
4 PM
Bike - Road 34:41 [2] 12.87 km (2:42 / km) +43m 2:39 / km
HFW. At last a bit of blue sky, unfortunately it was accompanied by and unexpected and unwelcome head wind. Moving very slow.
Thursday Sep 15, 2016 #
7 AM
Bike - Road 32:47 [2] 13.1 km (2:30 / km) +26m 2:29 / km
IW. A bit cooler but still a nice morning - apart from dropping the chain twice again.
6 PM
Bike - Road 32:46 [2] 12.87 km (2:33 / km) +52m 2:30 / km
HFW. Still nice out, nothing special on the sunny front but mild and dry. Going to have to fiddle with the chain this evening.
Wednesday Sep 14, 2016 #
7 AM
Bike - Road 32:39 [2] 13.12 km (2:29 / km) +31m 2:28 / km
IW. Another mild and nice morning after a bit of rain overnight. Not so speedy today. Almost taken out by a dog appearing from nowhere and running right across the trail while its owner amble past.
6 PM
Bike - Road 33:13 [2] 13.0 km (2:33 / km) +52m 2:30 / km
HFW. Chain came off twice, too loose and no adjustment left in the hanger - need to get the crank changed.
Tuesday Sep 13, 2016 #
7 AM
Bike - Road 29:34 [3] 12.88 km (2:18 / km) +30m 2:16 / km
IW. Nice to be on a speedy bike and was quite awake for once at this time. Very warm.
7 PM
Bike - Road 30:51 [2] 12.64 km (2:26 / km) +46m 2:24 / km
HFW. Too late to make the MDC run, still warm but everything all wet after a day of thunderstorms - glad I didn't push the washing out.
Monday Sep 12, 2016 #
5 PM
Run - Trail 36:04 [2] 5.77 km (6:15 / km) +170m 5:27 / km
shoes: La Sportiva Crosslite (5)
Very tired after an easy but long drive home from Oban (just over 8 hours). Was planning on breaking the journey with a run at Shap but decided to push on and miss the traffic. Pleased that I got myself out as my head really didn't want to.