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Training Log Archive: Magic

In the 7 days ending Jul 21:

activity # timemileskm+m
  Road bike6 3:16:45 47.99(4:06) 77.23(2:33) 100
  Trail run4 3:06:57 15.4(12:09) 24.78(7:33) 905
  Canoeing2 2:00:00 22.99(5:13) 37.0(3:15)
  Climbing1 45:00
  Orienteering1 37:44 4.05(9:19) 6.52(5:47) 148
  Total14 9:46:26 90.43 145.53 1153
  [1-5]14 9:43:33

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Sunday Jul 21 #

10 AM

Canoeing 45:00 [1] 14.0 km (3:13 / km)

Bit more of the Wye, onward down to Redbrook (2:15ish). Have done this bit before. A few more interesting bits today but still lots of large empty bits of river. Legs stiff but back not as back as I was expecting. Again, managed to float the whole way without visiting the river. Nice weekend and very social.

Saturday Jul 20 #

10 AM

Canoeing 1:15:00 [1] 23.0 km (3:16 / km)

Down the Wye from Ross to Symmonds Yat (on the water about 3:45). Steady easy pace and a stop for lunch in a pub somewhere along the way. Despite yesterdays rain, the river wasn't in a rush, though it was well dirty. Shared a boat with rcro and managed to stay on top of the way the whole time. Saw a kingfisher sitting on a branch singing.
4 PM

Trail run 1:12:00 intensity: (27:50 @1) + (25:13 @2) + (15:40 @3) + (3:17 @4) 9.47 km (7:36 / km) +289m 6:36 / km
ahr:125 max:163 shoes: Salomon Fellraiser 2019 (aqua)

Up the hill from the campsite to check out King Arthur's Cave. It was a cave. Easy pace along the river to start but then found the climb really hard work even though we weren't running that fast. Explored to footpaths on the way back down. Lovely area for a run.

Friday Jul 19 #

Note

Had been planning an evening run but Mark was running late, my car went on strike and it was a miserable day (first for weeks and weeks).

Thursday Jul 18 #

7 AM

Road bike 31:54 intensity: (1 @0) + (13:55 @1) + (17:15 @2) + (43 @3) 12.95 km (2:28 / km) +10m 2:27 / km
ahr:120 max:138

IW. Slow to get going again but not in a rush anyway.
5 PM

Road bike 34:51 intensity: (31 @0) + (26:57 @1) + (7:23 @2) 12.78 km (2:44 / km) +22m 2:42 / km
ahr:112 max:133

HFW. Easy steady. One very annoying driver in Tong who did the normal driving through the contraflow where I have right of way and completely ignored me, even though she was less than a foot from hitting me.
8 PM

Climbing 45:00 [1]

Good session at Spot with Matt. Was feeling much stronger than last time.

Wednesday Jul 17 #

6 PM

Trail run warm up/down 12:45 intensity: (16 @0) + (1:10 @1) + (8:44 @2) + (2:07 @3) + (28 @4) 2.07 km (6:09 / km) +50m 5:29 / km
ahr:127 max:161 shoes: Salomon Fellraiser 2019 (aqua)

Warm up around the park with Matt O'K.
7 PM

Orienteering race 37:44 intensity: (1 @0) + (22 @1) + (1:35 @2) + (7:24 @3) + (27:52 @4) + (30 @5) 6.52 km (5:47 / km) +148m 5:12 / km
ahr:152 max:166 shoes: Salomon Fellraiser 2019 (aqua)

SWOC Park Series, Porthkerry. Legs were horrible - mostly quads but also frustratingly unfit, but did quite enjoy this. Veg obviously grown up a lot since Ben mapped it (impossible to be accurate all year) and a lot of the paths were more distinct than they would have been in the winter. However, once I worked out what to expect I didn't have any issues. No real mistakes, just a few hesitations, but the speed was very low. aught Mark P about half way and took it in turns to find controls thereafter (as he was running faster).
8 PM

Trail run warm up/down 38:26 intensity: (54 @0) + (17:28 @1) + (19:50 @2) + (14 @3) 4.16 km (9:15 / km) +61m 8:37 / km
ahr:116 max:139 shoes: Salomon Fellraiser 2019 (aqua)

Collecting controls with Matt.

Tuesday Jul 16 #

7 AM

Road bike 32:07 intensity: (13 @0) + (8:56 @1) + (20:57 @2) + (2:01 @3) 12.89 km (2:29 / km) +13m 2:29 / km
ahr:125 max:141

IW. Slow start but moving better once warmed up. Another great morning.
4 PM

Road bike 31:04 intensity: (5 @0) + (1:27 @1) + (14:44 @2) + (14:10 @3) + (38 @4) 12.85 km (2:25 / km) +22m 2:24 / km
ahr:133 max:155

HFW. Evening headwind being annoying, but home in enough time not to be in a rush.
6 PM

Trail run 1:03:46 intensity: (19 @0) + (3:28 @1) + (11:57 @2) + (23:49 @3) + (20:56 @4) + (3:17 @5) 9.07 km (7:02 / km) +505m 5:30 / km
ahr:144 max:173 shoes: Salomon Fellraiser 2019 (aqua)

MDc up Fan Nedd and Fan Llia. First climb (new for me from this side) was much better than I was expecting, second was not and I couldn't keep running even at a slow pace. Final descent was good though. Positive that I was feeling a bet better than recently, but both quads and fitness were not great. Dip in the river and BBQ after was very nice.

Monday Jul 15 #

7 AM

Road bike 33:57 intensity: (33 @0) + (20:38 @1) + (12:46 @2) 12.96 km (2:37 / km) +11m 2:37 / km
ahr:116 max:131

IW. beautiful morning. Now wind but still some sort of breeze providing some resistance.
5 PM

Road bike 32:52 intensity: (15:20 @1) + (15:59 @2) + (1:29 @3) + (4 @4) 12.81 km (2:34 / km) +22m 2:33 / km
ahr:120 max:157

HFW. Not up for putting any effort it, just enjoyed bumbling along.

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