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Training Log Archive: Magic

In the 10 days ending Jul 27, 2017:

activity # timemileskm+m
  Bike - Road12 6:35:22 98.56(4:01) 158.61(2:30) 538
  Run - Terrain1 4:31:06 18.47(14:41) 29.73(9:07) 1527
  Walk2 3:30:00 14.2(14:47) 22.85(9:11) 1988
  Run - Trail 4 3:20:29 16.81(11:56) 27.05(7:25) 1036
  Adventure race1 1:04:46 8.4(7:43) 13.51(4:48) 378
  Strength exercises1 45:00
  Total20 19:46:43 156.43 251.75 5467

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Thursday Jul 27, 2017 #

7 AM

Bike - Road 31:15 [2] 13.1 km (2:23 / km) +36m 2:21 / km

IW. Very normal.
6 PM

Bike - Road 38:29 [2] 14.05 km (2:44 / km) +67m 2:41 / km

HFW via power yoga. Properly dark on the way home but nice conditions and next to no one about.

Strength exercises 45:00 [1]

90 minutes of Power Yoga with Nicky. This was not easy and I will be hurting in all sorts of places tomorrow. Worthwhile but really need to things like this more often.

Wednesday Jul 26, 2017 #

7 AM

Bike - Road 31:44 [2] 12.97 km (2:27 / km) +30m 2:25 / km

IW. Lashing rain, not so many others cycling.
5 PM

Bike - Road 31:57 [2] 12.71 km (2:31 / km) +63m 2:27 / km

HFW. Not so much rain but a lot more wind. Feeling a bit bleagh on the way home so opted to skip the O in Merthyr Mawr.

Tuesday Jul 25, 2017 #

7 AM

Bike - Road 32:53 [2] 13.13 km (2:30 / km) +23m 2:29 / km

IW. Bumped into the President in Bute Park (of MDC).
5 PM

Bike - Road 32:45 [2] 12.67 km (2:35 / km) +43m 2:33 / km

HFW. Head wind and body not wanting to get warmed up.
6 PM

Run - Trail 1:05:33 intensity: (5:00 @1) + (25:00 @2) + (25:00 @3) + (5:00 @4) + (5:33 @5) 9.87 km (6:38 / km) +476m 5:21 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run from Torpantau. Lovely mild and sunny evening and a joy to be in the hills - would never make the effort to do something like this on a week night if it wasn't for running with the club. Felt Strong once warmed up.

Monday Jul 24, 2017 #

7 AM

Bike - Road 31:39 [2] 12.9 km (2:27 / km) +31m 2:25 / km

IW. Much warmer than I was expecting. Got beeped by a black Mercedes who pulled out in front of me after I overtook them.
5 PM

Bike - Road 43:03 [2] 16.01 km (2:41 / km) +72m 2:38 / km

HFW via P2C. Surprisingly strong head wind.

Sunday Jul 23, 2017 #

9 AM

Walk 1:30:00 [1] 10.41 km (8:39 / km) +807m 6:14 / km
shoes: Salomon Fellraiser 2017 (blue)

Back to Tryfan with Ciara for a scramble up the north face (4.5 hours). Lots of fun and some quite hard bits. Followed by a loop to the east Y Foel Coch. Weather held and it was another very enjoyable day in the hills.

Saturday Jul 22, 2017 #

11 AM

Run - Terrain 4:31:06 intensity: (2:00:00 @1) + (2:00:00 @2) + (31:06 @3) 29.73 km (9:07 / km) +1527m 7:15 / km
shoes: Salomon Fellraiser 2017 (blue)

Ciara dropped me off in Dolwydelan so I could run back to Blaneau via Moel Siabod while she went for a cycle (her ankle was not up to running). It didn't actually look at that interesting on the map but it was actually really enjoyable, a small trod just about all of the way and rugged and rocky enough to make it interesting. Just pottering along and enjoying my time in the hills. Great run.

Friday Jul 21, 2017 #

10 AM

Run - Trail 46:40 intensity: (10:00 @1) + (30:00 @2) + (6:40 @3) 5.47 km (8:32 / km) +203m 7:12 / km
shoes: Salomon Fellraiser 2017 (blue)

Easy run with Ciara around a gorge near Llan Ffestiniog. The gorge was impressively deep but the path was so far away from it that you couldn't see it, also quite overgrown. Pissing rain as well.
11 AM

Run - Trail 1:14:14 intensity: (25:00 @1) + (35:00 @2) + (14:14 @3) 9.35 km (7:56 / km) +306m 6:49 / km

Second run, around the woods near Llyn Mair. Started with Ciara but she wasn't enjoying it and then twisted her ankle, so she limped back to stand in the lake for a while. I selfishly left her to it and carried on on my own. Bit of everything: mud, felled, hills, bracken and even some nice trails.

Thursday Jul 20, 2017 #

11 AM

Walk 2:00:00 intensity: (30:00 @1) + (1:00:00 @2) + (30:00 @3) 12.45 km (9:38 / km) +1181m 6:32 / km
shoes: Salomon Fellraiser 2017 (blue)

Walk around the Glyders with Ciara, taking in Y Garn and Tryfan. Stunning valleys and summits and a very enjoyable walk (walking about 5:30). The sun made many guest appearances but never hung around, but it did at least stay dry.

Wednesday Jul 19, 2017 #

7 AM

Bike - Road 31:38 [2] 12.93 km (2:27 / km) +34m 2:25 / km

IW. No one drafting me this morning so under no pressure to move things along.
1 PM

Bike - Road 30:52 [2] 12.4 km (2:29 / km) +57m 2:26 / km

HFW. Off at lunch time, not intentional but worked out well for me. Had a fire drill just before lunch after which the alarm wouldn't reset and had to be turned off. So rather than risk everyone working in a building with no fire alarm we were all asked to leave.

Tuesday Jul 18, 2017 #

7 AM

Bike - Road 29:46 [3] 12.96 km (2:18 / km) +38m 2:16 / km

IW. Not pushing at all but had a couple other cyclists on my tail most of the way in so couldn't slow too much either.
5 PM

Bike - Road 29:21 [3] 12.78 km (2:18 / km) +44m 2:15 / km

HFW. In a rush to get to MDC run. A bloke had been knoked off his bike at the pedestrian crossing in Tong, lying on the road with blood all over his head, looked in a bad way. The only sign of anything else involved was a motorised scooter, assume they must have collided. Loads of people around so didn't stop.
6 PM

Run - Trail warm up/down 14:02 [2] 2.35 km (5:58 / km) +51m 5:23 / km
shoes: Salomon Fellraiser 2017 (blue)

Not feeling great. Have been feeling slightly off colour for the past few days but don't think anything is up.
7 PM

Adventure race race 1:04:46 intensity: (10:00 @3) + (40:00 @4) + (14:46 @5) 13.51 km (4:48 / km) +378m 4:12 / km
shoes: Salomon Fellraiser 2017 (blue)

MDC run, well actually a race designed to tempt some runners into trail running and navigation. The idea was to have a marked route but also have a map on which you could take short-cuts. But instead I opted to run the Mtb Score course. Lots of running on forest roads and few opportunities to cut any corners (and have an advantage over the bikes). It takes so long to get anywhere in a 1:25k map! Enjoyed the change and the faster running was probably good for me.

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