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Training Log Archive: Magic

In the 7 days ending Mar 8:

activity # timemileskm+m
  X-C skiing2 5:13:29 23.24(13:29) 37.41(8:23) 532
  Road bike8 4:30:02 64.08(4:13) 103.12(2:37) 225
  Trail run2 2:07:32 13.21(9:39) 21.26(6:00) 560
  Climbing1 40:00
  Strength exercises2 21:04 0.14 0.22
  Total15 12:52:07 100.66 162.0 1317
  [1-5]15 12:29:25

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Sunday Mar 8 #

9 AM

X-C skiing 2:10:01 intensity: (15:02 @0) + (1:46:17 @1) + (7:59 @2) + (41 @3) + (2 @4) 18.47 km (7:02 / km) +212m 6:39 / km
ahr:93 max:151

MDC ski trip to Geilo, Norway. Could not wait to get back on the snow. Two newbies to XC skiing in the group - one who was new to skiing. SO a very easy and slow morning with lots of going back and forth. However, the snow was in much better condition than last years, if a bit slow, but that may have also been the rubbish skies than we got this year. Either way, very happy to be out.
2 PM

X-C skiing 3:03:28 intensity: (2:46:13 @1) + (12:17 @2) + (4:24 @3) + (34 @4) 18.94 km (9:41 / km) +320m 8:56 / km
ahr:103 max:156

Afternoon ski with Clare, Mark, Simon, Emma, Nick and Will. Headed up a bit hill with the possibility of doing a loop but realised when we got to the ski station that we didn't have the time. With memories of last years icy descents thought that getting back down was gong to be painful, but aside from getting caught on a ramp at a road crossing it went well.

Saturday Mar 7 #

5 PM

Trail run 41:30 intensity: (23 @0) + (3:43 @1) + (14:38 @2) + (21:08 @3) + (1:38 @4) 7.03 km (5:54 / km) +156m 5:19 / km
ahr:133 max:159 shoes: Salomon Fellraiser 20 (orange)

Short explore from the cabin with Will, down to the local ski trail and along that for a while. legs very heavy and finding the soft snow hard work, but lovely to get out.

Friday Mar 6 #

Note

Surprisingly busy day and mostly very productive, but not enough for a run.

Thursday Mar 5 #

7 AM

Road bike 33:21 intensity: (42 @0) + (11:44 @1) + (19:35 @2) + (1:20 @3) 12.9 km (2:35 / km) +16m 2:34 / km
ahr:120 max:143

IW. Last time for a week.
5 PM

Road bike 35:46 intensity: (52 @0) + (8:32 @1) + (17:22 @2) + (8:25 @3) + (35 @4) 12.83 km (2:47 / km) +64m 2:43 / km
ahr:124 max:153

HFW. Holidays!
7 PM

Climbing 40:00 [3]

Spot with Mark and Ake. Not feeling quite as good as last week but after quite a few attempts I managed to hold the final hold on the green that I had been struggling with and then surprised myself by getting the pink that I thought was impossible.

Wednesday Mar 4 #

7 AM

Road bike 32:59 intensity: (34 @0) + (29:53 @1) + (2:32 @2) 12.91 km (2:33 / km) +13m 2:33 / km
ahr:113 max:129

IW. Near perfect run through town again. Weather a bit overcast but not as bad as forecast and was warm enough in a T and alight jacket.
5 PM

Road bike 33:17 intensity: (6 @0) + (14:28 @1) + (18:43 @2) 12.83 km (2:36 / km) +50m 2:33 / km
ahr:119 max:132

HFW. Rain forecast (heavy), but it was actually dry, if a little windy. Not complaining about that.
6 PM

Strength exercises 5:00 [1]

Restricted session as in a rush to get back out for SWOC committee meeting.

Tuesday Mar 3 #

7 AM

Road bike 35:33 intensity: (16:14 @1) + (19:08 @2) + (11 @3) 12.95 km (2:45 / km) +18m 2:44 / km
ahr:119 max:142

IW. Traffic, lights and weather not so kind this morning.
5 PM

Road bike 33:02 intensity: (19 @0) + (8:25 @1) + (9:10 @2) + (15:03 @3) + (5 @4) 12.86 km (2:34 / km) +23m 2:33 / km
ahr:128 max:150

HFW. Nice evening ans saw over 80 cyclists - probably a winter record for me.
6 PM

Trail run 1:26:02 intensity: (20 @0) + (32 @1) + (11:20 @2) + (26:22 @3) + (46:08 @4) + (1:20 @5) 14.23 km (6:03 / km) +404m 5:18 / km
ahr:148 max:176 shoes: La Sportiva Crosslite (5)

MDC from Cwmcarn. Felt rough and stiff on the first hill, but slowly got going. Was feeling tired but running quite well, which was a really positive feeling. Flagged a bit from about an hour, but very pleased with a clear sign that the fitness is improving well. Quite a cool but a lovely and clear evening to be out and a really good pub afterwards.

Monday Mar 2 #

7 AM

Road bike 31:13 intensity: (57 @1) + (17:57 @2) + (11:20 @3) + (59 @4) 13.01 km (2:24 / km) +16m 2:23 / km
ahr:133 max:156

IW. Lovely morning, though colder than I was expecting (neighbours scraping icy of their windscreens). However, dead still and sunny and the trail was clear. Taff reached it's second highest level in my five years of commuting on Friday night as parts of the surface were covered in silt again. Speedy through town.
5 PM

Road bike 34:51 intensity: (6 @0) + (9:38 @1) + (21:14 @2) + (3:53 @3) 12.82 km (2:43 / km) +25m 2:41 / km
ahr:124 max:143

HFW. Head wind a bit annoying but otherwise a lovely evening.
6 PM

Strength exercises 16:04 intensity: (4:18 @0) + (9:50 @1) + (1:28 @2) + (21 @3) + (7 @4) 0.22 km (1:13:42 / km)
ahr:102 max:153

Wasn't sore enough to have an excuse not to do this.

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