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Training Log Archive: Magic

In the 7 days ending Apr 21:

activity # timemileskm+m
  Road bike8 4:17:42 64.11(4:01) 103.18(2:30) 243
  Mountain Bike1 4:01:20 22.38(10:47) 36.02(6:42) 908
  Trail run2 1:37:10 10.25(9:29) 16.49(5:54) 518
  Road run2 28:12 3.92(7:12) 6.31(4:28) 39
  Total13 10:24:24 100.66(6:12) 162.0(3:51) 1708
  [1-5]13 10:22:30

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MoTuWeThFrSaSu

Sunday Apr 21 #

11 AM

Trail run 33:13 intensity: (2 @0) + (11 @1) + (2:40 @2) + (8:08 @3) + (13:13 @4) + (8:59 @5) 5.83 km (5:42 / km) +160m 5:01 / km
ahr:155 max:192 shoes: Salomon Fellraiser 2017 (blue)

Along the the coast from Ogmore to Southerndown, exploring a bit along the way. legs felt a whole lot better than I was expecting. Hot.

Saturday Apr 20 #

8 AM

Road run warm up/down 8:05 intensity: (2:42 @1) + (5:08 @2) + (15 @3) 1.33 km (6:05 / km) +4m 6:00 / km
ahr:121 max:149

Warm up with Emma along a bit of the parkrun course. Lovely and warm morning.
9 AM

Road run 20:07 intensity: (13 @0) + (9 @1) + (15 @2) + (2:12 @3) + (5:06 @4) + (12:12 @5) 4.98 km (4:02 / km) +35m 3:54 / km
ahr:163 max:178

Parkrun Merthyr Tydfil. Emma on a mission to do as many different courses as possible so would only go biking if a parkrun was included! Ran this at a sort of tempo pace, certainly wasn't running hard but I'm not sure that hard would have moved me that much quicker either. Tough course though as 5 dead-stop U-turns and also a few share and narrow 90 degrees bends. Slower than I would have liked to have been but also not too bad.
12 PM

Mountain Bike 4:01:20 intensity: (1:16:00 @1) + (1:44:18 @2) + (53:24 @3) + (7:38 @4) 36.02 km (6:42 / km) +908m 5:57 / km
ahr:125 max:163

Mountain bike with Emma from Llyn Brianne. Such a lovely day and great to be out in the wild. Route I planned took in some quite unused tracks, but they were just about ridable (if a bit slow). Went through by far the largest area of 'forest run' that I have seen in Wales, which also had a mad high density of forest tracks, but a shame that it was both remote and also quite rough - but no undergrowth so maybe it'll get nicer when the brashings die down?
Single track at the end down the Doethie valley as nice as I was hoping (but also a bit trickier). Good day out.

Friday Apr 19 #

Note
(rest day)

Rest day. Though to be honest I was just lazy. Silly, as it was a lovely day.

Thursday Apr 18 #

7 AM

Road bike 33:43 intensity: (2 @0) + (15:12 @1) + (18:09 @2) + (10 @3) + (10 @4) 12.95 km (2:36 / km) +32m 2:34 / km
ahr:120 max:158

IW. Standard.
5 PM

Road bike 31:49 intensity: (13 @0) + (12:18 @1) + (18:35 @2) + (43 @3) 12.81 km (2:29 / km) +24m 2:28 / km
ahr:120 max:139

HFW. More tired that I felt that I should have been.

Wednesday Apr 17 #

7 AM

Road bike 32:38 intensity: (13:01 @1) + (19:21 @2) + (16 @3) 12.93 km (2:31 / km) +32m 2:30 / km
ahr:121 max:141

IW. Nice a quiet again - shame that everyone who's off for the Easter break aren't always somewhere else.
6 PM

Road bike 31:40 intensity: (6 @0) + (22:59 @1) + (8:10 @2) + (12 @3) + (13 @4) 12.78 km (2:29 / km) +34m 2:27 / km
ahr:117 max:158

HFW. Little later than usual. Not many cyclists but lots of people out enjoying the good weather.

Tuesday Apr 16 #

7 AM

Road bike 33:05 intensity: (15 @0) + (3:08 @1) + (29:37 @2) + (5 @3) 12.92 km (2:34 / km) +32m 2:32 / km
ahr:125 max:135

IW. Mild and quiet = nice ride.
5 PM

Road bike 30:30 intensity: (7 @0) + (2:04 @1) + (15:12 @2) + (12:53 @3) + (14 @4) 12.85 km (2:22 / km) +24m 2:21 / km
ahr:133 max:164

HFW. It's that time of year when the rivers bank is over populated with flies...
6 PM

Trail run 1:03:57 intensity: (24 @0) + (1:41 @1) + (17:47 @2) + (17:43 @3) + (21:54 @4) + (4:28 @5) 10.66 km (6:00 / km) +358m 5:08 / km
ahr:143 max:173 shoes: Salomon Fellraiser 2017 (blue)

MDC run from Aberdare. All forestry but mostly nice trails (with a bonus loop in the only nice bit of mature trees left on the loop). First climb was horrible straight out of the car. Pub was amazing though.

Monday Apr 15 #

7 AM

Road bike 33:39 intensity: (31 @0) + (5:25 @1) + (20:16 @2) + (7:10 @3) + (17 @4) 12.96 km (2:36 / km) +31m 2:34 / km
ahr:127 max:155

IW. Strong head wind all the way made this quite an effort. Wanting it to be easy as a rest day. Lack of school traffic (and parents) made it very quiet.
5 PM

Road bike 30:38 intensity: (1 @0) + (5:01 @1) + (21:47 @2) + (3:49 @3) 12.98 km (2:22 / km) +34m 2:20 / km
ahr:126 max:140

HFW. At least the wind stayed consistent today, so had a pretty easy spin home. Amazing how a week away makes it all feel like new again.

Having seen the results from yesterday I was slower than I was expecting (or everyone else was quicker?). Certainly had tired legs on the ups and downs and didn't run hard, but was still some way off a decent pace. Will have to wait and see if the past few weeks has an impact for IOC.

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