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Training Log Archive: Magic

In the 7 days ending Feb 23, 2020:

activity	#	time	miles		km		+m
Bike - Road	9	5:20:15	71.17	(4:30)	114.54	(2:48)	307
Run - Trail	5	4:45:36	27.13	(10:32)	43.67	(6:32)	826
Run - Orienteering	2	1:54:29	12.94	(8:51)	20.83	(5:30)	249
Run - Road	2	51:00	6.52	(7:49)	10.49	(4:52)	80
Climbing	1	40:00
Strength exercises	1	14:35	0.12	(2:02:53)	0.19	(1:16:21)
Total	20	13:45:55	117.89		189.72		1461
[1-5]	20	13:38:10

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Sunday Feb 23, 2020 #

11 AM

Run - Trail 1:48:22 16.17 km (6:42 / km) +457m 5:52 / km
ahr:122 max:163 shoes: Salomon Fellraiser 2019 (aqua)

Stared with John and Sophie up to The Black Cock and around to Fforest Fawr, was then going to split off with John only he decided to show Sophie the way back. Headed on a longer loon around the Wenallt and over to Morganstown. Moving slowly and not happy on hills - run felt much longer than it actually was!

Saturday Feb 22, 2020 #

Event: SWOC League 2 (Date change)

8 AM

Run - Road warm up/down 6:56 1.31 km (5:17 / km) +17m 4:58 / km
ahr:131 max:159 shoes: Asics Adventurer (Blue)

Warm up, shorter than I would have liked, but Matt was a little late and it was a bit further than expected.

9 AM

Run - Road 19:46 4.97 km (3:59 / km) +18m 3:55 / km
ahr:158 max:173 shoes: Asics Adventurer (Blue)

Parc Penalta parkrun. Parkrun #4 and my forth different one. Not all that interesting a route, mostly tarmac and quite flat, though one reasonable hill, pretty windy though. Again, ran at a tempo pace, but again don't think that I could have done it much quicker! Not as tired as I was after the last one. Pleased to be under 20, but that's still almost embarrassingly slow!

Run - Road warm up/down 24:18 4.22 km (5:46 / km) +46m 5:28 / km
ahr:135 max:169 shoes: Asics Adventurer (Blue)

Warm down along the cycle route with Matt and Matt. Legs needed this.

10 AM

Run - Trail warm up/down 23:58 3.54 km (6:46 / km) +26m 6:32 / km
ahr:115 max:136 shoes: VJ Falcons 2017

Warm up with Matt O'K. Again, much needed.

11 AM

Run - Orienteering race 47:07 7.05 km (6:41 / km) +154m 6:01 / km
ahr:144 max:168 shoes: VJ Falcons 2017

SWOC Local, Parc penalta, Blue, 5.8km.
Gave Matt a good 10 minutes so not to put him under pressure of being chased. Running okay, certainly better than the last time I O'ed after a parkrun, but hills were really hard work. No major wobbles (the area was easy) but a few silly little hesitations and messy bits. Very surprised to come out of the loop at #11 and see Matt going into it... (turned out he made a 180 at the start and lost 16 minutes...). Not the most exciting area, but course made the best of it and it was interesting and quite good fun.

12 PM

Run - Trail warm up/down 12:33 1.46 km (8:36 / km) +24m 7:56 / km
ahr:121 max:137 shoes: VJ Falcons 2017

Very easy warm down with Matt. Definitely enough for the day.

Friday Feb 21, 2020 #

3 PM

Run - Trail 1:18:35 11.77 km (6:41 / km) +269m 6:00 / km
ahr:131 max:168 shoes: Salomon Fellraiser 2019 (aqua)

With Richard and Martyn up the Taff from Treharris and back through the forest. Quite a nice loop with one good hill and some cracking woods. Unfortunately Rcro not feeling good so cut it a bit short and an easy pace for the second half.

7 PM

Climbing 40:00 [1]

Spot with Clare, Mark and Rcro. Nowhere near as good as last week and couldn't manage a few routes that I did first time then. Still, a decent arm work out at least and found a good green to work on.

Thursday Feb 20, 2020 #

7 AM

Bike - Road 36:04 12.95 km (2:47 / km) +20m 2:46 / km
ahr:122 max:166

IW. Trail in reasonable condition now, although still a few speed ramps and gravel traps from the flooding.

8 PM

Bike - Road 35:26 12.89 km (2:45 / km) +63m 2:41 / km
ahr:123 max:136

HFW. Very delayed in work so back to cycling in the proper dark, the benefit being I had most of the trail to myself. Too late to want to do any strength exercises.

Wednesday Feb 19, 2020 #

7 AM

Bike - Road 34:21 13.05 km (2:38 / km) +18m 2:37 / km
ahr:122 max:143

IW. A few council workers out starting to clean up the TT by Western Avenue - hopefully they'll get to the muddy and sandy bit just to the north next.

6 PM

Bike - Road 21:47 6.85 km (3:11 / km) +14m 3:09 / km
ahr:116 max:138

Work to Penarth for O. Didn't find a particularly direct route.

7 PM

Run - Orienteering 1:07:22 13.77 km (4:53 / km) +95m 4:44 / km
ahr:152 max:170 shoes: Asics Adventurer (Blue)

SWOC Maprun, Penarth. Not my best outing, but did enjoy it. Paving in the area around the marina were massively slippery and not much fun and one of the bridges was open (as in you couldn't get across it), but then settled okay. Route was mostly quite good and only time I lost was when the map failed to show a fence or wall wherever I wanted to be going. However, I was far to optimistic with my last 20 minutes of planning and ended up being far too late. On the plus side, although not running all that well, my quads were mostly not complaining.

8 PM

Bike - Road 48:01 17.13 km (2:48 / km) +61m 2:45 / km
ahr:127 max:141

Home from Penarth with GD44 for company until Whitchurch. Nice following wind across the bay which somehow turned into a headwind towards Haley Park. Good work on the TT and a lot of the mud cleared - sneaked around the barrier at Radyr Weir but it was quite hard to join the TT again at the M4 (bit of bush wacking with the bike needed.

C • TTT 2

Tuesday Feb 18, 2020 #

7 AM

Bike - Road 34:56 12.98 km (2:42 / km) +17m 2:40 / km
ahr:123 max:141

IW. Still muddy and sticky but a lot less surface water this morning. Not sure if it was quite due to the conditions or due to half term.

5 PM

Bike - Road 35:34 12.97 km (2:45 / km) +54m 2:41 / km
ahr:129 max:161

HFW. Ina rush to make MDC, but headwind, mud and soft tyres (intentional - to give more grip) making it very hard work. The only bit of the route that has been cleaned in the bit along the back of Bute Park that didn't get flooded!

6 PM

Run - Trail 1:02:08 10.73 km (5:47 / km) +50m 5:39 / km
ahr:145 max:169 shoes: La Sportiva Crosslite (4)

MDc from Kenfig, a bit of confusion about the start position so we ended up in quite a few small groups. Ran with Martyn and John (once Clare abandoned) and had a good steady paced run. really not feeling it at the start but warmed up into it - enough to put a good effort in up the wee hill at the end. Cold wind, but stayed dry and we managed to avoid all the flooded bits. Big potion of good food after.

Monday Feb 17, 2020 #

7 AM

Bike - Road 36:40 12.86 km (2:51 / km) +18m 2:50 / km
ahr:116 max:155

IW. This was quite a bit more interesting than usual. About two-thirds of the trail between the M4 and Bute Park had been covered in the floods, most of it by 1m or more (never seen any of it covered before). Surprised at how little damage was done to the surface, but sand, mud, gravel and silt galore, making it more like a cycle-cross route. Also a few trees downs and many large logs along the river bank. Bute Park still shut.

5 PM

Bike - Road 37:26 12.88 km (2:54 / km) +42m 2:52 / km
ahr:119 max:147

HFW. Overhanging branches had been cut back but all the mud was still there, making for another very sticky and messy cycle. Also quite hard to see the deep bits in the dark.

6 PM

Strength exercises 14:35 0.19 km (1:16:21 / km)
ahr:101 max:137

Yes.

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