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Training Log Archive: Magic

In the 7 days ending Nov 26:

activity # timemileskm+m
  Road bike8 4:11:34 64.1(3:55) 103.16(2:26) 384
  Orienteering3 2:55:00 10.33(16:56) 16.63(10:31) 601
  Trail run3 1:48:20 8.93(12:08) 14.38(7:32) 501
  Climbing1 45:00
  Road run1 33:23 3.95(8:27) 6.36(5:15) 204
  Intervals1 25:38 2.87(8:56) 4.62(5:33) 331
  Total16 10:38:55 90.19 145.15 2021

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Sunday Nov 26 #

8 AM

Orienteering 1:10:00 intensity: (25:00 @1) + (25:00 @2) + (20:00 @3) 7.28 km (9:37 / km) +284m 8:03 / km
shoes: Jalas 2010

Out early to put the last few controls out and check the rest, lucky I did, one had been chucked on the ground while the controller had placed one on completely the wrong platform (one that had been removed from the courses and was about 150m and 25m climb from the correct one!).

Also chased by a very aggressive basset hound, the owner of which did nothing other than call him. Crossed tracks again later and the dog chased me again, for quite a while through the woods. Could hear the owner trying to find him for a long time after the dog had given up on me - I wasn't going to offer my assistance!
2 PM

Orienteering 30:00 [2] 2.68 km (11:13 / km) +87m 9:39 / km
shoes: Jalas 2010

Castle Coch Welsh League, control collecting. As the organiser said, aside from finding a dead body, the event was a success! Actually one of the competitors found the body, which I don't think was more than a skeleton, but quite close to a control site (questions being asked of the mapper...). Obviously not much happening in Cardiff today as 3 police cars, 2 police vans and 2 un-marked cars attended, followed by a fire engine (apparently collecting the body is their job, the police just poke around and do the forensics) and 2 un-marked cars of firemen. Aside from the volume of the police presence putting a few people of one of the route choice options, I don't think they had any impact on the event.

(Note, just about had enough maps (with a late entries doing their second choice of course) - had about 65 entries when I sent the maps to print on Monday evening, ordered 134 and just managed. It's much easier if people enter in time!).

Saturday Nov 25 #

9 AM

Orienteering 1:15:00 [1] 6.68 km (11:14 / km) +230m 9:35 / km
shoes: Jalas 2010

Hanging controls at CC. Clear, cold and sunny, grateful to have remembered gloves. Moving slowly.

Friday Nov 24 #

6 PM

Road run 33:23 [3] 6.36 km (5:15 / km) +204m 4:31 / km
shoes: Asics trail (orange)

Out to climbing via the lanes around the back of the Garth. Surprisingly cool evening and also a surprisingly nice route, much better than the cycle way and the industrial estate, decent hill as well.
7 PM

Climbing 45:00 [1]

At Spot, with Mark and his friend Matt. On my own for the first bit and made some good progress, feeling much better and stronger than last week.

Thursday Nov 23 #

7 AM

Road bike 32:19 [2] 12.78 km (2:32 / km) +34m 2:30 / km

IW. Much more welcoming morning, even saw the sun rise. Still mucky and slippery as anything though, made all the more difficult by being on the road bike (which isn't liking the muck).
5 PM

Road bike 32:35 [2] 12.93 km (2:31 / km) +64m 2:28 / km

HFW. Dry again! But still mucky after rain during the day. Nearly come off on a slippery chicane.
6 PM

Trail run warm up/down 25:44 intensity: (10:00 @2) + (10:00 @3) + (5:44 @4) 2.77 km (9:17 / km) +225m 6:36 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC hills with rcro, Ollie, Mesh, Cara and Beccy. First of the season. Trot up to the Garth to start with a few half efforts on the steeper bits to warm up. In sorts and T-shirt.
7 PM

Intervals intervals 25:38 intensity: (13:00 @3) + (7:00 @4) + (5:38 @5) 4.62 km (5:33 / km) +331m 4:05 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC hills on the SW side of the Garth. 6 hills with no break, so running through the top and straight back down to start the next, running at our own pace. Started a bit too quick but then settled into a good rhythm (was only planning on 5 but had to get to the top to meet the others). Nice session to get back into the hills, but was harder on the legs than the lungs. About 400m with 50m climb.

2:16 (2:00)
2:24 (1:55)
2:20 (1:53)
2:25 (1:55)
2:24 (1:59)
2:24

Trail run warm up/down 20:49 [1] 2.75 km (7:34 / km) +13m 7:24 / km
shoes: Salomon Fellraiser 2017 (blue)

Slow jog back down the hill. Quite tired.

Wednesday Nov 22 #

7 AM

Road bike 32:02 [2] 12.92 km (2:29 / km) +31m 2:27 / km

IW. Strangely free of cyclists all the way in to Western Avenue, maybe everyone is avoiding the deluge forecast for this evening.
5 PM

Road bike 30:44 [2] 13.0 km (2:22 / km) +60m 2:19 / km

HFW. Bonus, forecast was predicting a 90% chance of heavy rain, but somehow avoid it.

Tuesday Nov 21 #

7 AM

Road bike 31:12 [2] 12.95 km (2:25 / km) +33m 2:23 / km

IW. Another mild morning, much brighter than yesterday but just as wet.
5 PM

Road bike 30:17 [2] 13.01 km (2:20 / km) +59m 2:17 / km

HFW. Surprising break in the rain. Still got mucky though.
6 PM

Trail run 1:01:47 intensity: (15:00 @1) + (20:00 @2) + (18:00 @3) + (7:00 @4) + (1:47 @5) 8.86 km (6:59 / km) +263m 6:04 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run from Penderyn. Late getting there so playing catch up. Fortunately the group ahead both went the same direction and detoured to the hill top, allowing us to catch them. Fun though the mines (which were very cold, amazingly wet and muddy on the trail along the river and the waterfall was in great form. Despite being wet, it wasn't cold and I really enjoyed this.

Monday Nov 20 #

7 AM

Road bike 29:33 [2] 12.86 km (2:18 / km) +37m 2:16 / km

IW. Properly wet and all the darker for it as well. Mild though.
5 PM

Road bike 32:52 [2] 12.72 km (2:35 / km) +66m 2:31 / km

HFW. Mushy and slippery and the rain wasn't holding up. Battery for main light died as I got home - must be a charging issue as should last much longer.

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