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Training Log Archive: Magic

In the 7 days ending Feb 9:

activity # timemileskm+m
  Road bike8 4:33:52 63.96(4:17) 102.94(2:40) 245
  Trail run3 1:49:45 10.24(10:43) 16.48(6:40) 326
  Orienteering1 1:02:50 5.03(12:29) 8.1(7:45) 349
  Climbing1 40:00
  Strength exercises2 15:31
  Total15 8:21:58 79.24 127.52 921
  [1-5]15 8:14:29

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Sunday Feb 9 #

6 PM

Strength exercises 2:00 [1]

Pretty pathetic effort of a day. Did nothing virtually all day and Ciara was hardly any worse than a normal winter day down here. Should have done better!

Saturday Feb 8 #

5 PM

Trail run warm up/down 7:35 intensity: (12 @0) + (3:21 @1) + (3:01 @2) + (52 @3) + (9 @4) 1.21 km (6:17 / km) +48m 5:14 / km
ahr:120 max:154 shoes: VJ Falcons 2017

Warm up from home. Very convenient.
6 PM

Orienteering race 1:02:50 intensity: (8 @0) + (28 @1) + (13 @2) + (7:47 @3) + (42:31 @4) + (11:43 @5) 8.1 km (7:45 / km) +349m 6:23 / km
ahr:157 max:177 shoes: VJ Falcons 2017

Gwaelod y Garth, WNL, 60 min Score.
Seem to keep missing the races here so very pleased to be able to do this night one. Due to the small area there was a double sided map with two sets of controls on each side, a bit confusing, but it worked. Didn't do any mental pre-planning and just stared on the first set that I saw when i picked up the map, which happened to be the hardest (would have been much easier to start on the easy controls!). Very difficult to work out the best order and where to change over, got it quite well sorted but then realised that I'd missed and control, so had to go and get that and messed up my route. New half way around the third that I wasn't going to clear, but didn't know how quick the easier loops would be, turned out to be much quicker and only ended up missing two controls (which would have been one without the mistake). All going well until the last control when I was in a rush against the clock, ran over a path without seeing it (that I use regularly!) and ended up in a garden, though I must be south, so went north. Relocated at the edge of the map and lost about 2.5 mins on the run to the finish! Good fun and a lovely evening (all done before Ciara showed up).
7 PM

Trail run warm up/down 11:43 intensity: (18 @0) + (7:56 @1) + (2:32 @2) + (32 @3) + (23 @4) + (2 @5) 0.82 km (14:17 / km)
ahr:112 max:168 shoes: VJ Falcons 2017

Back from the finish and then home.

Friday Feb 7 #

6 PM

Climbing 40:00 [1]

Spot with Ake. Actually a pretty good session, got three good routes ticked off but then ran out of energy for a lot of the new ones. Looking forward to the next session.

Thursday Feb 6 #

7 AM

Road bike 36:01 intensity: (16:22 @1) + (19:12 @2) + (27 @3) 12.95 km (2:47 / km) +19m 2:46 / km
ahr:119 max:136

IW. Could not get moving this morning and then held for ages at both lights on Corbett Road. Lovely morning though, crisp and frosty but no ice and a lovely sun rise.
5 PM

Road bike 32:37 intensity: (6:28 @1) + (25:33 @2) + (36 @3) 12.68 km (2:34 / km) +46m 2:32 / km
ahr:124 max:137

HFW. A bit more alive than this morning. Again, a lovely evening and it's so nice that it's getting so close to not needing a light a this time. Contemplated a run but remembered that my torch battery was flat - that was was enough for me to talk myself out of it!

Wednesday Feb 5 #

7 AM

Road bike 33:14 intensity: (8 @0) + (14:14 @1) + (18:44 @2) + (8 @3) 12.95 km (2:34 / km) +18m 2:33 / km
ahr:120 max:135

IW. Another cracking morning, a few minutes earlier though so I didn't get to see the sun from Haley Park.
6 PM

Road bike 33:14 intensity: (4:33 @1) + (24:43 @2) + (3:52 @3) + (6 @4) 12.84 km (2:35 / km) +41m 2:33 / km
ahr:127 max:156

HFW. A bit late meant it was fully dark. Surprised how many cyclists were out - including one who slowed as soon as I caught him and then jumped on my wheel.
7 PM

Strength exercises 13:31 intensity: (5:14 @0) + (8:03 @1) + (14 @2)
ahr:90 max:134

Another good kick needed to get this done. A bit shorter than others but some progress noticeable.

Tuesday Feb 4 #

7 AM

Road bike 33:58 intensity: (9 @0) + (13:17 @1) + (20:25 @2) + (7 @3) 12.94 km (2:37 / km) +18m 2:36 / km
ahr:120 max:139

IW. No top gear today so just enjoyed it at the sped my legs wanted to go. Even saw the sun peeping above the horizon from Haley Park. Light enough not to need the big light, but two idiot drivers pulled out in front of me in Ton (so maybe I did need it?).
5 PM

Road bike 34:20 intensity: (1:54 @1) + (27:19 @2) + (5:00 @3) + (7 @4) 12.81 km (2:41 / km) +39m 2:38 / km
ahr:129 max:155

HFW. Nice evening, cool, but good for cycling. Puddle across the TT by Radyr weir has dried up for the first time this year.
6 PM

Trail run 1:30:27 intensity: (18 @0) + (3:37 @1) + (26:03 @2) + (49:25 @3) + (11:02 @4) + (2 @5) 14.46 km (6:15 / km) +278m 5:42 / km
ahr:138 max:165 shoes: La Sportiva Crosslite (4)

MDC runs from John and Sophie's. Good fun but very sloppy, despite there being no rain this week. Lots of soft fields, some brambles, hard tracks and roads. Not feeling strong but able to keep up on hills, not so much on the flat hard tracks though. Really nice evening - not even spoilt by forgetting a change of underwear...

Monday Feb 3 #

7 AM

Road bike 33:26 intensity: (40 @0) + (17:03 @1) + (15:43 @2) 12.94 km (2:35 / km) +21m 2:34 / km
ahr:118 max:134

IW. Forecast was mild and dry. The mild bit was correct, the dry, not so much. At least dressed right. Moving okay, felt like I may have had a bit of wind aid. Very messy flow through town.
5 PM

Road bike 37:02 intensity: (22 @0) + (14:09 @1) + (21:52 @2) + (32 @3) + (7 @4) 12.85 km (2:53 / km) +43m 2:50 / km
ahr:119 max:156

HFW. Same forecast, but dry and cold this time... Little bit of a head wind, but grand really. Stopped to see if another cyclist needed help in Ton who had his bike in bits.

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