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Training Log Archive: Magic

In the 7 days ending Nov 22:

activity # timemileskm+m
  Trail run4 7:23:46 46.06(9:38) 74.13(5:59) 2127
  Gravel bike1 2:06:53 21.52(5:54) 34.63(3:40) 876
  Road run2 1:31:14 10.77(8:28) 17.33(5:16) 51
  Orienteering1 56:38 7.23(7:50) 11.64(4:52) 140
  Total8 11:58:31 85.58(8:24) 137.72(5:13) 3194
  [1-5]8 11:56:24

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Sunday Nov 22 #

9 AM

Trail run 3:24:24 intensity: (17 @0) + (28:29 @1) + (1:25:43 @2) + (1:07:41 @3) + (21:08 @4) + (1:06 @5) 34.62 km (5:54 / km) +1132m 5:05 / km
ahr:132 max:177 shoes: Salomon Fellraiser 20 (orange)

About of St Illytd's Walk with Matt and Martyn, from Margam to Resolven. Much nice day than yesterday and there were also a lot more people out because of it. Bit of a struggle up the first hill (calfs tight) - went through a great bit of forest run on the edge of Margam that really should be added to the map.

Felt better but could still notice yesterday in my quads, though they weren't sore - always get more tired from cycling than I expect. Lots of forest roads, but some interesting bits as well - route had changed in a lot of places compared to my 10 year old OS map.

Surprised to see so many bikers in the woods beyond Bryn but then realised it was one of the climbs on the Afan trails. Lot slow climb up a railway incline after that from when my hip started hurting whenever I stopped running (easy solution!). Martyn struggled a bit on the climb up to Fros y Fran wind farm, which was nice to see after hanging on to him all lockdown!

East descent to Melincourt waterfall, which is well worth a visit, to the car. Good day out and nice to finish feeling tired but not exhausted, especially as it was a respectable pace throughout. Plus this week has been my highest mileage in probably a few years. Good day out.

Saturday Nov 21 #

9 AM

Gravel bike 2:06:53 intensity: (1 @0) + (28:51 @1) + (1:06:17 @2) + (30:07 @3) + (1:37 @4) 34.63 km (3:40 / km) +876m 3:15 / km
ahr:127 max:164

Loop with Mark from Pontycymer over to the Afan valley. Basically a new area to me which I have been wanting to explore a bit more. Mostly forest roads, which were all in good condition, so cycling was easy apart from the wind and the rain (it wasn't a whole lot nicer than last weekends cycle). Wanting to keep it slow to conserve some energy for a long long tomorrow, so grateful that it was a bit shorter and quicker than expected. Good morning out.

Friday Nov 20 #

12 PM

Trail run 1:31:55 intensity: (21 @0) + (7:21 @1) + (32:36 @2) + (37:15 @3) + (13:46 @4) + (36 @5) 15.69 km (5:52 / km) +303m 5:21 / km
ahr:136 max:172 shoes: Asics trail (orange)

With Rcro from Treforest so he could fill in a few more squares. Route was a bit novel to take this into account but included quite a few interesting new bits for me. Nice and easy pace and time went by very quickly. Unfortunately another dreary day and a little damp, but otherwise very enjoyable.

Thursday Nov 19 #

12 PM

Trail run 54:01 intensity: (13 @0) + (13:31 @1) + (21:59 @2) + (16:51 @3) + (1:27 @4) 9.14 km (5:55 / km) +247m 5:12 / km
ahr:129 max:158 shoes: Salomon Fellraiser 20 (orange)

Nice and easy lunchtime run to give the legs a rest. Lovely sunny day so opted to head to CyA to catch the rays, but it turned to wind and rain as soon as I hit the summit ridge (and did of course stop by the time I was off of it). Got charged by a squirrel. Think I won.

Wednesday Nov 18 #

6 PM

Orienteering 56:38 intensity: (15 @0) + (19 @1) + (1:34 @2) + (6:37 @3) + (47:22 @4) + (31 @5) 11.64 km (4:52 / km) +140m 4:36 / km
ahr:154 max:168 shoes: Asics trail (orange)

SWOC Maprun from LLanishen Station. Though it wasn't a Maprun as the website was down. Thought I'd be suffering after the past few days but was actually moving nice and freely, if not especially quickly. Lost quite a bit of time in the wooded section in the middle where I attempted to follow a small path, followed a small path but not the one on the map and then had no idea where I was when I found a road. Enjoyed it much more than I was expecting.

Tuesday Nov 17 #

6 PM

Trail run 1:33:26 intensity: (47 @0) + (9:04 @1) + (32:51 @2) + (50:44 @3) 14.68 km (6:22 / km) +446m 5:32 / km
ahr:133 max:141 shoes: Salomon Fellraiser 2019 (aqua)

MDC from Taffs Well station, which is pretty convenient for me! Good sized unsteady group and although lots of short stops, not much in the way of waiting. Lots of styles though. Mild and dry, though ground really soggy. Felt great to still be running freely - novelty still not warn off.

Monday Nov 16 #

4 PM

Road run 42:22 intensity: (13 @0) + (15 @1) + (51 @2) + (28:35 @3) + (12:24 @4) + (4 @5) 8.31 km (5:06 / km) +43m 4:58 / km
ahr:145 max:166 shoes: Asics trail (orange)

To Gabalfa. Not in a rush and taking it steady, but quite a bit wetter than I was wanting, especially prior to crossing the M4.
5 PM

Road run 48:52 intensity: (33 @1) + (10:13 @2) + (37:31 @3) + (35 @4) 9.02 km (5:25 / km) +8m 5:23 / km
ahr:136 max:155 shoes: Asics trail (orange)

Back home. Wind that I hadn't noticed on the way in. Body not really up for this and was also getting hungry, so it just turned into a plod. At least the rain had died down a bit.

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