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Training Log Archive: Magic

In the 7 days ending Feb 3, 2019:

activity # timemileskm+m
  Run - Trail 2 4:45:38 18.32(15:35) 29.48(9:41) 1166
  Bike - Road6 3:17:16 47.7(4:08) 76.77(2:34) 243
  Run - Road 3 58:06 7.22(8:03) 11.63(5:00) 67
  Climbing1 40:00
  Total12 9:41:00 73.24 117.88 1476
  [1-5]12 9:39:28

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MoTuWeThFrSaSu

Sunday Feb 3, 2019 #

4 PM

Climbing 40:00 [1]

A good session at Spot with Craig and Richard. Didn't mange many routs and wasn't feeling very strong, but enjoyed a lot of the new stuff that has been added. Plenty to work on.

Saturday Feb 2, 2019 #

Event: Canceled!! WNL Worcestershire Beacon
 
12 PM

Run - Trail 3:33:16 intensity: (1:37:27 @1) + (1:21:33 @2) + (26:38 @3) + (7:36 @4) + (2 @5) 18.63 km (11:27 / km) +788m 9:27 / km
ahr:119 max:166 shoes: VJ Supra 14

Loop in the Black Mountain with Emma. Lovely sunny day but a biting westerly, so cold up on top and on way out. Once down lower with the wind behind us it was lovely trudging through the snow. Some cool ice and frozen streams and hardly anyone about once off the ridge. Knee was no problem, but pace was also sloe so not sure how much it tested it. Shoes died.

Friday Feb 1, 2019 #

Note
(rest day)

A bit lazy but also letting the hip recover a bit from yesterday. All day planning new MDC runs, looking forward to them. Doesn't feel like I achieved much though.

Thursday Jan 31, 2019 #

7 AM

Bike - Road 34:12 intensity: (28 @0) + (48 @1) + (13:03 @2) + (19:47 @3) + (6 @4) 12.93 km (2:39 / km) +43m 2:36 / km
ahr:134 max:151

ITW. Legs could really feel last nights road run, real effort to get moving. Nice morning but snow due later.
5 PM

Bike - Road 34:13 intensity: (2:49 @1) + (16:48 @2) + (14:03 @3) + (33 @4) 12.76 km (2:41 / km) +37m 2:39 / km
ahr:133 max:154

HFW. Didn't think was going to get any snow as not much happening in town. However, once on the TT past Western Avenue it started settling. Came off in Haley Park, but not due to the snow. Went to overtake a cyclist, ran my bell and moved out He then moved out, forcing me off the tarmac, the wheels skidded along the edge and the over-steer dumped me hard on the tarmac. Big bruise on left hip and it appears to have broken both of my bells! Snowing quite a bit by Tong so had to slow down quite a lot - road bike tyres are not the best in snow.

Wednesday Jan 30, 2019 #

7 AM

Run - Road 4:18 intensity: (21 @0) + (18 @1) + (3:38 @2) + (1 @3) 0.75 km (5:43 / km) +1m 5:41 / km
ahr:122 max:135

IW. Strong possibility of ice again so in on the train.
8 AM

Run - Road 3:29 intensity: (1 @0) + (40 @1) + (2:19 @2) + (11 @3) + (18 @4) 0.72 km (4:52 / km) +3m 4:46 / km
ahr:129 max:157

IW. Decided to get off in Queens Street as the shorter run to work meant that I didn't get sweaty and need a shower. Long wait to get into the station though.
6 PM

Run - Road 50:19 intensity: (23 @1) + (2:00 @2) + (31:05 @3) + (16:34 @4) + (17 @5) 10.16 km (4:57 / km) +63m 4:48 / km
ahr:147 max:171

HFW. Didn't think to pack a light so had to run on the roads all the way. First half was hard, but got going a bit after that. ITB was noticeable towards the end but not sore. Would ideally do this more it's just hard for the head.

Tuesday Jan 29, 2019 #

7 AM

Bike - Road 31:22 intensity: (6 @0) + (57 @1) + (10:39 @2) + (18:16 @3) + (1:24 @4) 12.98 km (2:25 / km) +34m 2:23 / km
ahr:136 max:153

IW. Probably colder than yesterday but roads much drier, so conditions much better for cycling.
5 PM

Bike - Road 32:43 intensity: (1 @0) + (1:19 @1) + (14:08 @2) + (16:01 @3) + (1:11 @4) + (3 @5) 12.77 km (2:34 / km) +42m 2:31 / km
ahr:134 max:165

HFW. Enough light not to need a big light on to see where one was going. Didn't stop many others coming against me from blinding me though.
6 PM

Run - Trail 1:12:22 intensity: (17 @0) + (4:14 @1) + (26:56 @2) + (25:53 @3) + (12:01 @4) + (3:01 @5) 10.86 km (6:40 / km) +378m 5:41 / km
ahr:138 max:179 shoes: Salomon Fellraiser 2017 (blue)

MDC run from HQ. Not so busy tonight, maybe because I reminded everyone that they had to clean up after themselves!!! Still, a lovely, if cool, evening for a run. No problems with the ups (other than a complaining left quad and lack of fitness), but took the down very easy and knee was getting a little sore.

Monday Jan 28, 2019 #

7 AM

Bike - Road 32:06 intensity: (2:21 @1) + (21:11 @2) + (8:34 @3) 12.54 km (2:34 / km) +30m 2:32 / km
ahr:131 max:144

IW. A bit sketchy with the weather, quite a lot of frost but the trails wasn't actually slippery (in many places). Surprised how many others were on bikes considering the weather. Have heard that Cardiff Council have bought a gritter for the Taff Trail. No sign on it in use today though.
5 PM

Bike - Road 32:40 intensity: (18 @0) + (4:29 @1) + (6:48 @2) + (18:46 @3) + (2:18 @4) + (1 @5) 12.79 km (2:33 / km) +57m 2:30 / km
ahr:135 max:165

HFW. Pretty cool but no frost yet. In chugging mode for most of it, tried to put a bit more effort in after Radyr, but it didn't amount to much.

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