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Training Log Archive: Magic

In the 7 days ending Apr 21, 2019:

activity # timemileskm+m
  Bike - Road8 4:17:42 64.11(4:01) 103.18(2:30) 243
  Bike - Mountain 1 4:01:20 22.38(10:47) 36.02(6:42) 908
  Run - Trail 2 1:37:10 10.25(9:29) 16.49(5:54) 518
  Run - Road 2 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, 2019 #

11 AM

Run - Trail 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, 2019 #

8 AM

Run - Road 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

Run - Road 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

Bike - Mountain 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.
C • forest run 4

Friday Apr 19, 2019 #

Note
(rest day)

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

Thursday Apr 18, 2019 #

7 AM

Bike - Road 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

Bike - Road 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, 2019 #

7 AM

Bike - Road 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

Bike - Road 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, 2019 #

7 AM

Bike - Road 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

Bike - Road 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

Run - Trail 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, 2019 #

7 AM

Bike - Road 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

Bike - Road 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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