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Training Log Archive: Magic

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Trail run3 6:08:51 36.52(10:06) 58.78(6:17) 1974
  Road bike8 4:07:36 62.91(3:56) 101.24(2:27) 368
  Climbing1 45:00
  Strength exercises1 4:00
  Total13 11:05:27 99.43 160.02 2342

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

2 PM

Trail run 4:06:58 intensity: (45:00 @1) + (2:30:00 @2) + (45:00 @3) + (6:58 @4) 38.2 km (6:28 / km) +1383m 5:28 / km
shoes: Salomon Fellraiser 2016

Long slow run exploring so new bits from Esperaza. Sunny afternoon but aside fro, a couple of groups of hunters (scary, had big guns) and a group of quad riders, I pretty much had the hills t myself. Started running out of daylight after Granes and had to abort to the road for the past few km as I couldn't see the ground. Hungry more than tired at he end.

Saturday Nov 11, 2017 #

5 PM

Trail run 1:02:53 intensity: (40:00 @2) + (20:00 @3) + (2:53 @4) 11.2 km (5:37 / km) +286m 4:59 / km

Evening run with Jonny, a bit late as J was too busy eating! Sluggish starting straight up the hill and pretty dark by about half way. Enjoyable though.

Friday Nov 10, 2017 #

11 PM

Strength exercises 4:00 [1]

A few exercises before bed after a busy day and lots of travelling.

Thursday Nov 9, 2017 #

7 AM

Road bike 28:59 [3] 12.93 km (2:15 / km) +39m 2:13 / km

IW. The tyre that I'd fixed last night had of course gone down... Tube out, new one in, late for work, mad rush. Lots of cyclists, don't know if it was the nice morning or being 15 minutes later. Very almost taken out by a schoolboy who was blissfully unaware that there was a world happening around him.
5 PM

Road bike 32:35 intensity: (25:00 @2) + (7:35 @3) 12.64 km (2:35 / km) +57m 2:31 / km

HFW. Some steady enough bits and some slow bits.
7 PM

Climbing 45:00 [1]

At Spot with Mark. Didn't tire as much this week but was also pretty useless.

Wednesday Nov 8, 2017 #

7 AM

Road bike 31:51 [1] 12.72 km (2:30 / km) +34m 2:28 / km

IW. In a very leisurely mood.
8 PM

Road bike 29:08 [1] 11.44 km (2:33 / km) +52m 2:29 / km

HFW. Puncture just after Tongwynlais, opted to walk rather than faff in the dark.

Tuesday Nov 7, 2017 #

7 AM

Road bike 31:43 [2] 12.95 km (2:27 / km) +40m 2:25 / km

IW. Little warmer this morning, but also notably darker.
5 PM

Road bike 31:28 [2] 12.8 km (2:28 / km) +60m 2:24 / km

HFW. Almost cycled into a cyclist in town who had no lights or reflective gear. Idiot.
6 PM

Trail run 59:00 intensity: (10:00 @1) + (22:00 @2) + (15:00 @3) + (12:00 @4) 9.37 km (6:18 / km) +305m 5:25 / km
shoes: Salomon Fellraiser 2017 (blue)

MDc run on Mynudd yr Gaer. Small group, but a lovely evening. Tried a bit on some of the hills but otherwise just chugging along with the gang. Properly cold, thermal, t-shirt, jacket, hat, gloves... Lots of stars out (not just the MDC ones).

Monday Nov 6, 2017 #

7 AM

Road bike 31:37 [2] 12.93 km (2:27 / km) +29m 2:25 / km

IW. Quite nippy this morning, but a lovely sun rise to go with it.
5 PM

Road bike 30:15 [2] 12.85 km (2:21 / km) +57m 2:18 / km

HFW. So hard to see pedestrians on the Taff Trail with no lights or reflectors, going to get one someday...

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