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Training Log Archive: Magic

In the 7 days ending Feb 21:

activity # timemileskm+m
  Bike - Gravel1 3:07:06 25.06(7:28) 40.34(4:38) 821
  Run - Trail 3 2:46:04 16.51(10:04) 26.57(6:15) 662
  Run - Terrain1 1:10:05 6.56(10:41) 10.56(6:38) 270
  Bike - Static1 40:41
  Strength exercises1 28:38
  Run - Road 1 26:53 3.9(6:53) 6.28(4:17) 58
  Total8 8:39:27 52.03 83.74 1811
  [1-5]8 8:12:41

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Sunday Feb 21 #

8 AM

Bike - Gravel 3:07:06 intensity: (1:23:33 @1) + (56:46 @2) + (38:09 @3) + (8:28 @4) + (10 @5) 40.34 km (4:38 / km) +821m 4:13 / km
ahr:118 max:161

With Mark and Nick over to Machen, heavy rain forecast for most of the morning but we only really had about 15 minutes of proper rain. A few detours to avoid the wettest bits but overall a nice loop, especially the climb up onto Mynydd y Grug which was quite unexpected. Legs feeling quite awake after an easy week which was nice.

Saturday Feb 20 #

12 PM

Run - Road 26:53 intensity: (16 @2) + (45 @3) + (7:21 @4) + (18:31 @5) 6.28 km (4:17 / km) +58m 4:06 / km
ahr:163 max:183 shoes: Salomon Trailster 2

Not feeling very motivated to get out so opted for something short and flat, but had to put a bit of effort in to offset the lack of distance and elevation. So a tempo effort around the Nant Garw loop, reasonably pleased with it actually, but legs really just can't go faster than 4mpk pace. Wales was supposed to be under water today but it was dryish most of the day here.

Friday Feb 19 #

12 PM

Run - Trail 1:05:26 intensity: (1:08 @1) + (26:12 @2) + (28:04 @3) + (7:00 @4) + (3:02 @5) 10.6 km (6:10 / km) +249m 5:31 / km
ahr:133 max:171 shoes: Salomon Fellraiser 2019 (aqua)

With Ollie to explore south of the M4 a bit, unfortunately he was under time pressure so we had to turn around pretty much once we got there! Legs feeling recovered at last, so much be time to mistreat them again. Ground saturated and slippery everywhere, but it was mild and didn't rain on us.

Thursday Feb 18 #

1 PM

Run - Terrain 1:10:05 intensity: (24 @0) + (2:00 @1) + (14:05 @2) + (32:19 @3) + (20:35 @4) + (42 @5) 10.56 km (6:38 / km) +270m 5:53 / km
ahr:137 max:166 shoes: Salomon Fellraiser 2019 (aqua)

At last a run not from home! In Dinas Powis for work so had the opportunity to further explore the woods there, 100% worth a map. Just about all the woods are passable, though will bush up a lot in the summer, but also some nice open bits and a really good path network. Bit muddy at this time of year though - to the degree that I've called this a terrain run even though I spent all my time on paths.

Wednesday Feb 17 #

6 PM

Bike - Static 40:41 intensity: (22 @0) + (34:07 @1) + (6:12 @2)
ahr:108 max:122

Tuesday Feb 16 #

11 AM

Strength exercises 28:38 intensity: (26:00 @0) + (2:35 @1) + (2 @2) + (1 @3)
ahr:63 max:118

Online core session run by work. Not very strenuous but very well run. Will be good to make a habit of it over the next few weeks.
5 PM

Run - Trail 1:06:39 intensity: (2:14 @1) + (25:43 @2) + (34:49 @3) + (3:53 @4) 10.78 km (6:11 / km) +279m 5:28 / km
ahr:131 max:158 shoes: Salomon Fellraiser 2019 (aqua)

MDC run with Martyn with bonus daylight for over half of it. Body still completely drained so this was very slow - even had to walk some of the hills. Calfs tight starting but eased out. GPS appears to have had a mind of its own between 1km and 6km.

Monday Feb 15 #

12 PM

Run - Trail 33:59 intensity: (1:33 @1) + (7:46 @2) + (8:58 @3) + (15:25 @4) + (17 @5) 5.19 km (6:33 / km) +134m 5:48 / km
ahr:139 max:163 shoes: Salomon Fellraiser 20 (orange)

Feeling quite battered and tender after yesterday's biking so definitely an easy day. Had intended to join FVO pilates but forgot in the evening.

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