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Training Log Archive: Magic

In the 7 days ending Jun 9, 2019:

activity # timemileskm+m
  Run - Trail 3 6:53:53 40.47(10:14) 65.13(6:21) 1817
  Bike - Road9 4:43:27 67.54(4:12) 108.69(2:36) 227
  Climbing1 45:00
  Total13 12:22:20 108.01 173.83 2044
  [1-5]13 12:11:23

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MoTuWeThFrSaSu

Sunday Jun 9, 2019 #

Event: BMBO Event 6 - The Tywi Forest
 
9 AM

Run - Trail 4:40:05 intensity: (22 @0) + (13:51 @1) + (1:07:42 @2) + (2:36:10 @3) + (41:51 @4) + (9 @5) 45.05 km (6:13 / km) +1104m 5:32 / km
ahr:139 max:165 shoes: Asics trail (orange)

TYWi Forest, 5 hour MTBO Score (but I ran).
Wanting another long run so opted to run around the MTBO map rather than cycle. Visited controls that were on a nice loop but didn't punch. Feeling quite a bit more energetic than last week and moving much better, but there was a lot of roads and compacted gravel so conditions also better - fewer and less steep climbs as well.

Took more food with me this week and started eating much earlier, also filled my bottle in a stream so drank a bit more - cold rain for the last hour so needed to drink less anyway, was lovely and sunny prior to that (save for a quick hail storm). Nowhere near as tired towards the end compared to last week, but don't know if that was conditioning, eating better or the slightly easier route...

Right side ended up a little sore: small blister on my ankle bone; some nerve pain in my foot; and twisted the ankle a bit (freak twist, slipped into a rut and got caught in the bottom). Happy to finish but was still moving okay. (Thanks to GD44 for giving me a map).

Saturday Jun 8, 2019 #

10 AM

Run - Trail 15:55 intensity: (10 @0) + (10:01 @1) + (4:10 @2) + (1:30 @3) + (4 @4) 2.32 km (6:52 / km) +58m 6:06 / km
ahr:118 max:150 shoes: VJ Falcons 14

Warm up with Matt, rcro and Stefan.

Run - Trail 43:43 intensity: (25 @0) + (1:59 @1) + (2 @2) + (1:36 @3) + (29:34 @4) + (10:07 @5) 6.95 km (6:18 / km) +246m 5:21 / km
ahr:157 max:178 shoes: VJ Falcons 14

SWOC Local, Storey Arms, Blue, 6.1km, 275m, 14 controls.
Very physical course, either slogging up hill or going straight down, only two legs that could come close to being described as contouring. A few small misses, maybe 45 seconds total, but struggling to achieve any pace, but think that was as much to do with the terrain than me. Enjoyed.

Friday Jun 7, 2019 #

7 PM

Climbing 45:00 [1]

At Spot with Mark, Richard and Matt. Good session, feeling much better than last week and did a few routes that I couldn't do then. A few more good ones to work on though.

Thursday Jun 6, 2019 #

7 AM

Bike - Road 34:08 intensity: (1:04 @0) + (24:33 @1) + (8:31 @2) 12.95 km (2:38 / km) +19m 2:37 / km
ahr:114 max:127

IW. Got passed by GD44. He displayed his observation skill that he deployed last night to skip a control...
5 PM

Bike - Road 31:08 intensity: (18 @0) + (7:40 @1) + (16:11 @2) + (6:05 @3) + (54 @4) 12.76 km (2:26 / km) +24m 2:25 / km
ahr:127 max:158

HFW. Really nothing happening. Reasonably busy as the sun was sort of out.

Wednesday Jun 5, 2019 #

7 AM

Bike - Road 32:55 intensity: (18:55 @1) + (13:29 @2) + (31 @3) 12.95 km (2:32 / km) +18m 2:31 / km
ahr:119 max:136

IW. Nothing much to report. Legs starting to feel a bit of recovery. Also meet the MDC president for the first time in a couple of years (on the commute that is). Which was odd, as I was commenting on it last night.
4 PM

Bike - Road 24:33 intensity: (6:38 @0) + (13:07 @1) + (4:24 @2) + (24 @3) 6.29 km (3:54 / km) +49m 3:45 / km
ahr:98 max:142

Work to Roath Park and then hanging the distant controls. Penylan is a big hill on a single speed.
8 PM

Bike - Road 32:54 intensity: (38 @0) + (16:58 @1) + (13:28 @2) + (1:39 @3) + (11 @4) 12.06 km (2:44 / km) +41m 2:41 / km
ahr:119 max:151

Home from Roath Park. Sun came out but was at that really awkward angle, so headed for the TT as quickly as I could to be off the roads. So many flies.

Tuesday Jun 4, 2019 #

7 AM

Bike - Road 34:04 intensity: (1 @0) + (23:11 @1) + (10:34 @2) + (18 @3) 12.96 km (2:38 / km) +16m 2:37 / km
ahr:116 max:138

IW. Bit nippy again so opted for a light coat, wasn't overly warm.
5 PM

Bike - Road 30:05 intensity: (3:44 @1) + (19:15 @2) + (7:06 @3) 13.01 km (2:19 / km) +22m 2:18 / km
ahr:128 max:147

HFW. Amazing what a difference it makes when the lights are all green and traffic is light.
6 PM

Run - Trail 1:14:10 intensity: (1:14 @0) + (16:38 @1) + (39:12 @2) + (10:20 @3) + (6:28 @4) + (18 @5) 10.82 km (6:51 / km) +409m 5:46 / km
ahr:125 max:167 shoes: Salomon Fellraiser 2017 (blue)

MDC run from Llangattock. Almost didn't happen as no one had signed up by Sunday afternoon. Glad it did though, as it is somewhere that I have been wanting to explore and Daren Cilau was well worth a visit. Linking paths weren't quite so great, but at least they were well enough used to (mostly) keep the nettles back. It didn't even rain! More exploration needed around here.

Monday Jun 3, 2019 #

7 AM

Bike - Road 32:09 intensity: (1 @0) + (10:34 @1) + (19:42 @2) + (27 @3) + (1:13 @4) + (12 @5) 12.97 km (2:29 / km) +14m 2:28 / km
ahr:123 max:169

IW. Wanting to take it easy but moving okay - think the tail wind was probably stronger than it felt.
6 PM

Bike - Road 31:31 intensity: (6 @0) + (11:20 @1) + (18:48 @2) + (1:17 @3) 12.74 km (2:28 / km) +24m 2:27 / km
ahr:122 max:137

HFW. Body tired but not sore, again moving quite well for the effort being put in.

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