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Training Log Archive: Magic

In the 7 days ending Nov 27, 2016:

activity # timemileskm+m
  Bike - Road8 4:22:30 64.09(4:06) 103.15(2:33) 398
  Run - Terrain1 3:25:51 17.76(11:36) 28.58(7:12) 765
  Run - Trail 2 3:22:38 18.73(10:49) 30.15(6:43) 1116
  Run - Intervals1 59:30 5.08(11:42) 8.18(7:16) 395
  Climbing1 30:00
  Total13 12:40:29 105.67 170.05 2674

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Sunday Nov 27, 2016 #

10 AM

Run - Terrain 3:25:51 intensity: (1:00:00 @1) + (2:10:00 @2) + (15:51 @3) 28.58 km (7:12 / km) +765m 6:21 / km
shoes: La Sportiva Crosslite (2)

Bit of an explore with MarkP and rcro, from the top of the waterfalls, Sarn Helen, Fan Llia, Mynydd y Garn and back. Not as nice out as the past few days but still a good day to be in the hills, wind was cold though. Enjoyed the route, lots of new places to visit (Mynydd y Garn was surprisingly nice) and pace was nice and easy. Good day out.

Saturday Nov 26, 2016 #

10 AM

Run - Trail 1:58:16 [2] 17.17 km (6:53 / km) +691m 5:44 / km
shoes: La Sportiva Crosslite (2)

Run from Treharris exploring a few new trails and woods. The woods were a lot nice than expecting, mostly slow run and run with some nice bike tracks through them, definitely worth a bit more of an explore. Nice and steady and out somewhat longer than the hour or so that I had planned!

Friday Nov 25, 2016 #

9 PM

Climbing 30:00 [1]

Night climbing at the centre up in the middle of nowhere with Alan, Hayden and Nicky. The dark didn't make much difference but it was fun (and free). Didn't have a whole lot of time so only managed 4 routes, not of which were very difficult, but it was good to use the hands and arms again.

Thursday Nov 24, 2016 #

7 AM

Bike - Road 33:22 [2] 12.93 km (2:35 / km) +33m 2:33 / km

IW. Lovely dry and cool morning and things drying out surprisingly well.
5 PM

Bike - Road 31:29 [2] 12.59 km (2:30 / km) +56m 2:27 / km

HFW. Tongwynlais having it's annual fair so off the bike to get through there. Cycleway then block by two fat blokes moving very slowly.
6 PM

Run - Intervals 59:30 intensity: (19:30 @2) + (20:00 @3) + (8:00 @4) + (12:00 @5) 8.18 km (7:16 / km) +395m 5:51 / km
shoes: Salomon Fellraiser 2016

Short hill session with MarkP and rcro, short as I haven't done an interval session in well over a year and I didn't want to be completely finished off, also still got a tiny tickle at the bottom of my throat that doesn't want to completely budge.

So 3 x 470m with about 55m climb: 2:28, 2:26, 2:22. Mark keeping me honest the whole time. Not feeling great but that was to be expected, nice hill though and did enjoy having done it. Same again next week then.

Wednesday Nov 23, 2016 #

7 AM

Bike - Road 32:16 [2] 13.0 km (2:29 / km) +35m 2:27 / km

IW. No rain but the puddles are still there.
6 PM

Bike - Road 34:14 [2] 12.81 km (2:40 / km) +64m 2:36 / km

HFW. Full stomach after free pizza at work. Was considerably slow.

Tuesday Nov 22, 2016 #

7 AM

Bike - Road 33:40 [2] 13.01 km (2:35 / km) +38m 2:33 / km

IW. Nicer morning than yesterday, or at least it was until half way in from where the air became very, very heavy with moisture.
5 PM

Bike - Road 32:30 intensity: (16:30 @2) + (16:00 @3) 13.0 km (2:30 / km) +69m 2:26 / km

HFW. At last a rain free ride. Legs were feeling good, at times. Underpasses still flooded - Western Avenue subway still a good 15cm of water.
6 PM

Run - Trail 1:24:22 intensity: (10:00 @1) + (20:00 @2) + (35:00 @3) + (15:00 @4) + (4:22 @5) 12.98 km (6:30 / km) +425m 5:35 / km
shoes: Salomon Fellraiser 2016

MDC from HQ. Three groups tonight so the unsteady group was quite brisk with a lot less re-grouping than usual. legs were quite keen to run and felt very speedy after each stop, but that wore off after about 30 seconds each time. still managed some respectable efforts up the hills. Out to Creigiau and Ty'n-y-Coed woods and back over the Garth. Fun evening as usual.

Monday Nov 21, 2016 #

7 AM

Bike - Road 31:15 [2] 12.94 km (2:25 / km) +37m 2:23 / km

IW. Lovely welcome back to commuting. Actually not as bad as I was expecting: wet but not actually raining all that hard. Loads of leaf muck though so drains all blocked, including two underpasses (which got my feet very wet).
5 PM

Bike - Road 33:44 [2] 12.87 km (2:37 / km) +66m 2:33 / km

HFW. Much the same as this morning but the puddles were a bit deeper. Came across another very odd roadie whom I caught really quickly but who then insisted on riding just to the side of my rear. Very annoying.
C • Just to the side 2

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