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Training Log Archive: Magic

In the 7 days ending Aug 25, 2019:

activity # timemileskm+m
  Bike - Gravel1 4:29:11 42.63(6:19) 68.6(3:55) 1043
  Bike - Road8 4:19:05 64.21(4:02) 103.34(2:30) 156
  Run - Trail 2 3:00:55 17.27(10:29) 27.79(6:31) 971
  Total11 11:49:11 124.11(5:43) 199.74(3:33) 2170
  [1-5]11 11:44:43

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MoTuWeThFrSaSu

Sunday Aug 25, 2019 #

11 AM

Run - Trail 1:40:14 intensity: (1:09 @0) + (58:03 @1) + (29:28 @2) + (4:56 @3) + (6:35 @4) + (3 @5) 14.27 km (7:01 / km) +475m 6:01 / km
ahr:117 max:165 shoes: Salomon Fellraiser 2019 (aqua)

Loop around Blaencwm with Richard on a lovely and warm afternoon. Went to find a new trig, which proved quite difficult to find when we were in the wrong place... Richard not feeling great so pace very steady, which was okay with me. Found all the removable parts of a Subaru Impreza in the middle of a plantation (bonnet, door, seat, wing, boot). Very odd.

Saturday Aug 24, 2019 #

11 AM

Bike - Gravel 4:29:11 intensity: (1:14 @0) + (1:05:01 @1) + (2:11:48 @2) + (1:05:04 @3) + (6:04 @4) 68.6 km (3:55 / km) +1043m 3:39 / km
ahr:127 max:162

Slow but reasonably long ride on the gravel bike. Cycles routes to and from Ponty and then forest roads and mountain tracks so virtually no traffic throughout. Taff Trail was closed north of Ponty but climbed the barriers as there was no diversion signposted. No work going on today but they are widening the narrow bumpy bit there.

Long climb up through Abercynon woods followed by a puncture. Bit of glass in stuck in the tyre - took a while to dig it out. Easy fix though and tyre was nice and easy to get off. Considered having a break north of Maerdy where I saw a group of girls in bikinis playing in a plunge pool...

Bit rough along the top of Ferndale, especially the descent after Penrhys, but all cycle-able. Only took 500ml of water with me and was finding it tough from here back. Enjoyable route on a lovely day - glad I wasn't doing anything higher intensity though.

Friday Aug 23, 2019 #

7 AM

Bike - Road 31:15 intensity: (24 @0) + (10:43 @1) + (20:06 @2) + (2 @3) 12.94 km (2:25 / km) +15m 2:24 / km
ahr:120 max:135

IW. Another lovely morning for cycling and again super quiet - saw fewer cyclists than I expect to see on a wet dark morning in the winter.
5 PM

Bike - Road 31:08 intensity: (1 @0) + (15:40 @1) + (14:59 @2) + (28 @3) 13.01 km (2:24 / km) +27m 2:22 / km
ahr:120 max:141

HFW. Feeling wiped out again, really struggled through the second half of the day - maybe not adjusted to sleep patterns?

Thursday Aug 22, 2019 #

7 AM

Bike - Road 32:23 intensity: (55 @0) + (9:05 @1) + (21:03 @2) + (1:20 @3) 12.95 km (2:30 / km) +14m 2:29 / km
ahr:121 max:145

IW. Cool and very quiet. Morning like this are good. Body not quite a battered as yesterday.
6 PM

Bike - Road 33:43 intensity: (1 @0) + (30:02 @1) + (3:40 @2) 12.94 km (2:36 / km) +24m 2:35 / km
ahr:113 max:125

HFW. Even quiet than this morning and I was only an hour late. Still taking it nice and easy.

Wednesday Aug 21, 2019 #

7 AM

Bike - Road 31:07 intensity: (1 @0) + (10:36 @1) + (18:49 @2) + (1:41 @3) 12.97 km (2:24 / km) +17m 2:23 / km
ahr:123 max:141

IW. Cool again and really feeling the effects of last night.
5 PM

Bike - Road 35:57 intensity: (35:55 @1) + (2 @2) 12.77 km (2:49 / km) +26m 2:47 / km
ahr:98 max:120

HFW. Exhausted. Had a massage and trundled home after to spend the evening taking it easy and getting a good sleep.

Tuesday Aug 20, 2019 #

7 AM

Bike - Road 31:34 intensity: (12 @0) + (7:06 @1) + (22:31 @2) + (1:45 @3) 12.98 km (2:26 / km) +13m 2:25 / km
ahr:123 max:138

IW. Cool morning and nice and quiet. Took it very easy. Exciting provided by some new protective fences near Radyr Weir and lights in the Western Avenue underpass. It all happens when I go away!
4 PM

Bike - Road 31:58 intensity: (5:22 @1) + (19:01 @2) + (7:35 @3) 12.79 km (2:30 / km) +20m 2:29 / km
ahr:130 max:147

HFW. I have not missed the evening headwind! Had enough time not to be in a rush.
6 PM

Run - Trail 1:20:41 intensity: (31 @0) + (10:46 @1) + (10:33 @2) + (30:05 @3) + (18:58 @4) + (9:48 @5) 13.52 km (5:58 / km) +496m 5:03 / km
ahr:142 max:177 shoes: Salomon Fellraiser 2019 (aqua)

MDC run from the Stott's. Enjoyed this, well at least I enjoyed at being able to run, I did not enjoy how much it drained me. After three quite hard hill efforts I was completely spent and had to job back on my own. Lovely running around here. Followed by excellent pizza and AGM.

Monday Aug 19, 2019 #

Note
(rest day)

Train back from Brussels. Nice and easy but discovered when I got home that I was knackered and could do with a holiday...

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