I decided to go anti-clockwise on the blues first in the following order:
S>2: I had gone down here to test out the bike prior to the race so knew exactly where to go.
2>24: Long road section and decent climb.
24>4: Descent on gravel road and then mud track.
4>20: One minor error when I popped onto the road. I turned left instead of going straight on. Lost xx mins. I remembered this from last year's event too.
20>16: Cautious due to complext network of tracks
14>12: I've got 'lost' in this area before so I took it easy. Still made a minor mistake but noticed quickly.
12>22: Up road to MTB centre and then up steep track to forest road. Remembered this from last year too.
22>8: OK. Stopped too soon so lost a little time.
8>6: Stopped at jct and thought it was too soon so carried on only to realise it was the correct track jct. Lost a little time.
6>18: Fast decent on widened mud track and then started climbing gravel road after road. Realised my mistake and then turned back and went up steep road.
18>10: Another big climb on road.
10>3: Two options available here but I chose to get 3 then 23 instead of other way around.
3>23: OK once onto road.
23>9: Big descent into Upper Lydbrook and got stuck behind a slow car so lost a bit of time. Then big climb to 9.
9>5: Saw CP 5 earlier so knew where it was.
5>21: Stopped a little too soon as there was another track on the ground. Lost a little time.
21>15: Decided to pick up 15 (25 pointer) then changed the map over.
15>13: Fast descent on mud track and crossed old railway line as did on the 14>12 leg but in opposite direction.
19>17: In two mins whether to go for 1 (10) and then 11 (20) with likelihood of coming back early or miss 1 and go long for 17 (25) and 7 (15). Decided to roll the dice and go long as there were 10 more point available. Only just paid off.
17>7: I stopped too early on the mud track at another corner fence post and thought somebody had probably pinched it. Then realised I'd stopped too soon. Lost xx mins.
7>F: OMG I forgot that the Village Hall was at the top of a hill! Somebody told me later that it's the highest point in the Forest of Dean. Doh! Totally underestimated this and hence why I was just over 6 minutes late.
Far happier than my performance here last year. Intensity was higher and there were far less nav errors. This showed in the results too as I was 4th overall (10th last year) and finished ahead of Mark Morgan and Richard Haynes.
1st Ifor Powell 486
2nd Mark Rowley 486 (only a few seconds slower)
3rd Iwona Smyzd
4th Gary Davies 461
I covered far more distance than last year too. I only did 46km last year. :-)
Walking2:29:33 6.84 km (2.7 kph) +315m ahr:81 max:119
Putting out signs and marker tape for the Craig yr Allt Winter Fell Race in the morning.
Moving time - 1:49:25 (Strava)
Elapsed time - 2:29:33
MTB8:48  1.35 km (9.2 kph) ahr:82 max:114
Replaced the left hand XT crank on the Whyte HT with my Ultegra Stages left crank. I took it down the street and realised it was knocking against the chainstay. So I created a spacer from a bit of pipe and put it between the Hope bearing and the crank.
I took it for a test ride around the block to see if it was OK and it appeared to be.
However when I put some duct tape on the chainstay the next day (just before MBO event), it was rubbing so I change it back.
Started well but fuc**d it all up with about 20 mins to go when I decided to go further away from the finish instead of heading back. Got greedy and a little navigationally challenged.
To make it even worse it hammered it down with rain in the last 20 minutes at a temp of 5 deg C!
Came back 5 minutes late too so lost ~50 points. Probably finished low down the leaderboard and not snapping at Richard Cronin's heels where I should be. As it happens I had a very similar route choice to Richard in the first 40 minutes but I know he had bagged one 10 pointer more than I at the start.
Lower body stretches inc:
- Hamstrings 3 x 30s holds each leg
- Groin 3 x 30s hold
- Leg over knee & pull whilst on back 3 x 30s holds each side
- Hip flexor stretch 3 x 30s
- Pigeon 3 x 30s each side
- Front plank 2 x 60s
- Side plank 2 x 45s each side
- Single leg bridges
- Clams with band around knee
- Reverse clams with band around feet
- Sideways spider walk with band around feet
- Pull ups 1 x 5
- Press ups 20, 10
Running1:04:56 9.45 km (8.7 kph) +408m ahr:134 max:157
MDC Tuesday Night Run from HQ
Craig yr Allt route recce in advance of Saturday's race.
Big crowd tonight and loads stayed for grub at Marcus's house.