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Training Log Archive: Magic

In the 7 days ending Jan 22, 2017:

activity # timemileskm+m
  Run - Trail 5 4:26:47 25.1(10:38) 40.4(6:36) 1377
  Bike - Road6 3:04:16 45.39(4:04) 73.04(2:31) 262
  Strength exercises1 5:00
  Total12 7:36:03 70.49 113.44 1639

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MoTuWeThFrSaSu

Sunday Jan 22, 2017 #

11 AM

Bike - Road 27:29 [1] 10.71 km (2:34 / km) +16m 2:33 / km

Down to Bute Park to watch the Cardiff Cross Challenge. legs actually stiff from yesterdays run and had no oomph in them at all.
2 PM

Bike - Road 26:36 [1] 10.48 km (2:32 / km) +46m 2:29 / km

Great to see TheKrisJones running and doing so well. His speed suddenly made sense when I noticed the donut van parked adjacent to the finish. MegCD also ran well, so well worth the trip in to watch - far too many people getting in the way on the Taff Trail though. Moving a bit better on the way home.

Saturday Jan 21, 2017 #

1 PM

Run - Trail 37:55 intensity: (30:00 @2) + (7:55 @3) 5.4 km (7:01 / km) +291m 5:32 / km
shoes: Salomon Fellraiser 2016

Out to watch the Carig yr Allt fell race, up to the top to take photos. Lungs quite happy trotting along but had to slow down on the hills to keep things under control. Stunning day to be out.
4 PM

Run - Trail 23:02 [2] 3.6 km (6:24 / km) +18m 6:15 / km
shoes: Salomon Fellraiser 2016

Back from the Mountain Ranch down the valley, lovely evening and a beautiful sunset.

Friday Jan 20, 2017 #

11 PM

Strength exercises 5:00 [1]

A few exercises before bed after a long day.

Thursday Jan 19, 2017 #

6 PM

Run - Trail 1:26:01 intensity: (20:00 @1) + (50:00 @2) + (16:01 @3) 13.9 km (6:11 / km) +392m 5:26 / km
shoes: Salomon Fellraiser 2016

Nice easy run out the England Coast Path, opposite direction this time. Struggled to get out but really enjoyed it once moving, another lovely crisp cool night. Lungs still only happy with a low intensity so had to reign the legs in a few times.

Wednesday Jan 18, 2017 #

8 PM

Run - Trail 47:01 intensity: (30:00 @2) + (17:01 @3) 7.49 km (6:16 / km) +287m 5:16 / km
shoes: Salomon Fellraiser 2016

East trot out along the White Cliffs in the cold and dark (actually quite frosty). Lovely evening to be out - legs wanted to run but the chest certainly isn't ready yet. Got temporarily misplaced on several occasions.
C • Lost 2

Tuesday Jan 17, 2017 #

7 AM

Bike - Road 34:38 intensity: (15:00 @1) + (15:00 @2) + (4:38 @3) 12.94 km (2:41 / km) +39m 2:38 / km

IW. Not feeling or wanting to be energetic this morning so moving pretty slowly. Had too many layer on top even though in shorts.
5 PM

Bike - Road 28:47 intensity: (13:47 @2) + (15:00 @3) 12.9 km (2:14 / km) +57m 2:11 / km

HFW. Spinning along very nicely without much in the way of effort, very surprised to be moving so well.
6 PM

Run - Trail 1:12:48 intensity: (30:00 @1) + (30:00 @2) + (12:48 @3) 10.02 km (7:16 / km) +389m 6:05 / km
shoes: La Sportiva Crosslite (5)

MDC run from home. Took it very easy as not wanting to test the chest at all, though it has been clearing nicely all day and I now hardly need to cough. Quite misty out but really mild. Nice evening with a lot of food.

Monday Jan 16, 2017 #

7 AM

Bike - Road 34:17 intensity: (15:00 @1) + (19:17 @2) 13.12 km (2:37 / km) +53m 2:34 / km

IW. Taking it easy, got a bit of a chesty cough yesterday evening and not wanting to either push it or feeling like doing much. Mild and dry.
6 PM

Bike - Road 32:29 intensity: (17:29 @1) + (15:00 @2) 12.88 km (2:31 / km) +51m 2:28 / km

HFW. Cough seems to be not developing, which is good, but too it very easy so not to annoy it.

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