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Training Log Archive: GD44

In the 7 days ending Jan 19:

activity # timemileskm+m
  Walking2 9:19:25 20.54(2.2/h) 33.06(3.5/h) 1987
  Commute4 1:43:55 24.57(4:14) 39.54(2:38) 78
  Running1 1:09:05 7.92(6.9/h) 12.74(11.1/h) 111
  Conditioning1 43:24
  Total7 12:55:49 53.03 85.34 2176
  [1-5]7 11:01:41

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MoTuWeThFrSaSu

Sunday Jan 19 #

10 AM

Walking 5:54:36 intensity: (21:13 @0) + (4:41:10 @1) + (52:13 @2) 24.41 km (4.1 kph) +1638m
ahr:102 max:141

Decided to do a long walk in the Central Beacons to test the right knee.

Taf Fechan car park>Gwaun Cerrig Llwydion>Fan y Big>Cribyn>PyF>Corn Ddu>Storey Arms>Fan Fawr>Beacons Reservoir>Gwaun Crew>Gwaun Nant Ddu>Twyn Mwyalchod Trig>Taf Fechan car park.

Beautiful sunny day with snow and ice on the tops.

Moving Time (Strava): 5 33 23
Recorded Time: 5 54 36

Saturday Jan 18 #

9 AM

Walking 2:50:10 intensity: (55:52 @0) + (1:52:57 @1) + (49 @2) + (32 @3) 7.11 km (2.5 kph) +339m
ahr:82 max:126

Placing the signs out on the Craig yr Allt Fell Race Route.

Moving Time (Strava): 1 54 18
Elapsed Time: 2 50 10

Walking 34:39 [0] 1.53 km (2.6 kph) +9m

Walk from home to Rhiwbina Baptist Church for Ruth's Funeral Blessing.

Friday Jan 17 #

8 AM

Commute 26:34 [1] 10.64 km (2:30 / km) +14m 2:29 / km
ahr:118 max:141

RTW - dry sky
6 PM

Commute 25:44 [1] 9.65 km (2:40 / km) +26m 2:38 / km
ahr:113 max:130

RHFW - dry sky

Wednesday Jan 15 #

6 PM

Running warm up/down 3:53 [1] 0.67 km (10.4 kph)
ahr:107 max:118

Run to Alan Stone’s house.

Running 1:01:27 intensity: (1:50 @0) + (17:44 @1) + (33:31 @2) + (7:38 @3) + (44 @4) 11.44 km (11.2 kph) +108m
ahr:149 max:171

SWOC Street O - Whitchurch

Not run for ages and had a sore knee from my skiing accident in early Jan. decided to give this a go anyway as a trial for Dark Mountain Marathon just over a week later.

In terms of my knee, it was pretty clear that it wouldn't’ be OK to do DMM.

In terms of route choice/strategy - poor.

Running 3:45 intensity: (34 @0) + (3:04 @1) + (7 @3) 0.63 km (10.1 kph) +3m
ahr:129 max:137

Monday Jan 13 #

7 AM

Commute 25:20 [1] 9.6 km (2:38 / km) +6m 2:38 / km
ahr:119 max:130

Ride to work - dry

Conditioning 43:24 [1]
ahr:64 max:79

Group Pilates CLass with Kyla

6 PM

Commute 26:17 [1] 9.66 km (2:43 / km) +31m 2:41 / km
ahr:112 max:131

RHFW

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