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Training Log: Magic

In the last 7 days:

activity # timemileskm+m
  Road bike10 8:02:48 112.21(4:18) 180.58(2:40) 1142
  Fell race1 2:22:24 15.38(9:15) 24.75(5:45) 1365
  Terrain run1 1:11:25 4.94(14:28) 7.95(8:59) 366
  Trail run1 1:00:33 5.36(11:18) 8.63(7:01) 271
  Orienteering1 59:41 7.64(7:49) 12.3(4:51) 181
  Road run3 54:35 6.11(8:56) 9.83(5:33) 25
  Climbing1 45:00
  Total18 15:16:26 151.64 244.04 3350
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Monday Mar 27 #

7 AM

Road bike 33:54 intensity: (13:54 @1) + (20:00 @2) 13.0 km (2:36 / km) +29m 2:35 / km

IW. Darker morning and more nippy as well, but another nice one. Council have also brushed most of the TT so nice clean cycling this morning.
8 PM

Road bike 32:00 intensity: (5:00 @1) + (25:00 @2) + (2:00 @3) 12.9 km (2:29 / km) +45m 2:26 / km

HFW. The clocks change by one hour but loads of cyclist seem to think that they can cycle two hours later without any lights... Numpties. Lovely still evening but had to keep the head down along the river to avoid the bats. Forgot to start the watch so time a guess.

Sunday Mar 26 #

9 AM

Road bike 1:30:31 intensity: (1:00:00 @1) + (30:31 @2) 30.59 km (2:58 / km) +300m 2:49 / km

Very easy cycle out to Cafe Velo in Llantwit Major with MarkP, his friend and his friends dad. Nice and easy pace, which got even easier when the friend's dad's drive lost drive, free-wheeling from there to the cafe. Lovely day, just quite a nip to the wind.
12 PM

Road bike 2:09:54 intensity: (20:00 @1) + (1:30:00 @2) + (19:54 @3) 48.89 km (2:39 / km) +544m 2:31 / km

Home from Llantwit major sans friend's dad (had to be rescued with his broken bike). Went exploring some lanes, very enjoyable but found the hills rather tiring. Tired by the end. Perfect exercise for my legs after yesterday - which are tired but not hurting.

Saturday Mar 25 #

12 PM

Fell race 2:22:24 intensity: (10:00 @2) + (1:00:00 @3) + (1:00:00 @4) + (12:24 @5) 24.75 km (5:45 / km) +1365m 4:31 / km
shoes: La Sportiva Crosslite (5)

L2B fell race. Wasn't sure whether to do this as legs have been off all week, but with so many MDC going and a glorious forecast it sort of had to be done. Was regretting my decision on the first climb where I really suffered, losing lots of places after getting myself a good starting position. More than a minute slower to the top of Cruig Mawr (but there was a head wind) than last year.

Descent went well, picked a good straight line and passed a bunch of people (most of whom had passed me earlier). The runaway leader was at the bottom of the hill with a sore hamstring so gained another position there. Found myself with three other guys but they slowed as soon as the Sugar Loaf climb started. About 90 seconds down on last year here I think.

Climbed well (but not as well as last year) and hoped I had enough on the boys (who were moving faster when it wasn't steep). The long run down into Abergavenny went much better than last year and got to the feed station at the bottom of the Blorenge before getting caught.

Blorenge climb was as steep and tough as expected, but went straight passed the guy who just caught me and then caught and passed the runner ahead (who had a major bonk). No one else in sight until the open, but they were well up the hill. As usual the shortening effect of the hill made it look like the whole field was catching. 2 minutes quicker than last year up this climb.

Reckoned I had about 90 seconds on the guy behind on the top and hoped that would be enough across the flat to the finish. Thankfully never saw him and finished with the gap about the same. Second and another bottle of wine! Much more appreciative of all the beige food and showers.

Friday Mar 24 #

6 PM

Road run 26:01 [2] 4.98 km (5:14 / km) +7m 5:11 / km
shoes: Asics GT 2000

Run to Spot, thought that I'd found a nice grassy path along the river to run on but ended up on the wrong side of a locked gate. Actually a reasonable amount of grass verges to run on but it still felt like 10k away.
7 PM

Climbing 45:00 [1]

Not doing so well this week, did tick off one that I failed on last week but in general was just being a bit useless.
8 PM

Road run 23:56 [2] 4.4 km (5:26 / km) +15m 5:21 / km
shoes: Asics GT 2000

Home from climbing. Was so slow that AP automatically labeled this as a 'walk'....
Note: The GPS track from this is miles away from where I actually was!

Thursday Mar 23 #

7 AM

Road bike 33:12 intensity: (5:00 @1) + (25:00 @2) + (3:12 @3) 12.99 km (2:33 / km) +28m 2:32 / km

IW. Lovely tail wind to start with, then it was all over the place. Not much energy in my legs this morning.
5 PM

Road bike 33:23 intensity: (20:00 @2) + (13:23 @3) 12.91 km (2:35 / km) +49m 2:32 / km

HFW. Lovely sunny evening and saw a record 72 cyclists. Also still quite windy and rarely of much help.
6 PM

Terrain run 1:11:25 intensity: (20:00 @2) + (45:00 @3) + (6:25 @4) 7.95 km (8:59 / km) +366m 7:18 / km
shoes: Salomon Fellraiser 2016

Playing in Gwaelod woods with rcro, MarkP, Ben and Will. Just sort of randomly ran about in the woods taking it in turns to lead. Some faster bits (mostly when Richard was leading and going up hills) and lots of lovely twisty bits through the woods. Legs really feeling the road from last night.

Wednesday Mar 22 #

7 AM

Road bike 32:47 [2] 12.95 km (2:32 / km) +30m 2:30 / km

IW. Cold and dry but wet. Wet because it must have rained all night. Forgot add that I saw a funky duck the other morning, had a white neck on it, must look up what it was (unless anyone has some idea?).
5 PM

Road bike 33:02 intensity: (25:00 @2) + (8:02 @3) 12.71 km (2:36 / km) +47m 2:33 / km

HFW. Lovely evening, blue skies even, also lots of people in the way.
6 PM

Road run warm up/down 4:38 [2] 0.45 km (10:19 / km) +3m 9:59 / km
shoes: Asics Trabuco 12 WR

Something to get a bit of blood moving.
7 PM

Orienteering 59:41 intensity: (15:00 @2) + (35:00 @3) + (9:41 @4) 12.3 km (4:51 / km) +181m 4:31 / km
shoes: Asics Trabuco 12 WR

SWOC Street O, very well planned by Mark P with all the high pointers scattered around the edge of a very large area, so no hope of getting everything. Also very harsh time penalties for being late back so very happy with my timing!

Headed for the closest high pointers and then got drawn in a loop to the north, didn't have the option to skip many of the low pointers (too close to skip) but as a result didn't have time to get to the high pointers at the far end. Don't know if there was an optimum route (good planning!). Lots of low scoring controls meant the the overall scores were quite close.

Good fun, will hopefully get to a few more of these next winter that the three that I managed this winter (especially if there is an Easter egg up for grads again!).

Tuesday Mar 21 #

7 AM

Road bike 32:58 [2] 12.94 km (2:33 / km) +28m 2:31 / km

IW. What a lovely morning, very happy just bumbling along.
5 PM

Road bike 31:07 intensity: (10:00 @1) + (16:37 @2) + (4:30 @3) 10.71 km (2:54 / km) +42m 2:51 / km

HFW. Perfectly time to hit a heavy hail and rain shower. Had to work a bit harder to keep warm. Once passed it was a lovely evening and cycle.
6 PM

Trail run 1:00:33 intensity: (35:00 @2) + (20:00 @3) + (5:33 @4) 8.63 km (7:01 / km) +271m 6:04 / km
shoes: Salomon Fellraiser 2016

Wet and muddy MDC run from Penderyn, but also really enjoyable. The waterfall was looking great and the mines were much more fun to explore with a proper light. Quite a lot of lengthy stops meant that I never got all that warm, so grateful to have overdressed at it was pretty cold at times. Good run.

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