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Training Log: GD44

In the last 7 days:

activity # timemileskm+m
  Running3 2:23:05 14.71(6.2/h) 23.67(9.9/h) 457
  MTB1 54:58 5.99(6.5/h) 9.64(10.5/h) 392
  Total3 3:18:03 20.7(9:34) 33.31(5:57) 849
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Sunday Jan 15 #

10 AM

Note

Not really training but it was hard work using a hedge trimmer and a branch cutter for 6 hours - cutting back the trees and brambles on the Craig yr Allt race route (western side).

Saturday Jan 14 #

9 AM

Running race 20:37 [3] 5.0 km (14.6 kph) +39m
ahr:168 max:197

Cardiff Parkrun (with no warmup)

Splits:

1. 4m 12s
2. 3m 59s
3. 4m 11s
4. 4m 17s
5. 3m 59s

They had boards up today with slots for predicted times of sub 18m, 18m-20m, 20-22m etc. So I stood near the front of the 20-22m slot. There were loads of runners that were very slow in front of me! Why do they do it? Grrrrrr!
I had to run around them in the first 500m on the leaves and mud.

Not a bad time considering.


11 AM

Running warm up/down 4:20 [1] 0.67 km (9.3 kph) +6m
ahr:160 max:184

Warm up (or part of it) before the SWOC O race.

Running race 1:04:18 intensity: (51:28 @1) + (8:14 @2) + (4:32 @3) + (2 @4) + (2 @5) 6.36 km (5.9 kph) +300m
ahr:133 max:177

Draethen SWOC Orienteering Race

Organised by Nick and Caroline Dallimore

I hadn't planned to do this until the day before. I really enjoyed it.

http://www.swoc.org.uk/index.php?id=511

Marcus Pinker 43:42
Cerys Manning 56:39
Ben Doherty 58:33
Haydn Griffiths 62:23
Gary Davies 64:20

MTB 54:58 intensity: (53:52 @1) + (15 @2) + (51 @3) 9.64 km (10.5 kph) +392m
ahr:106 max:148

Recce of Coed Cefn-pwll-du so I can plan the Rudry MTBO event. Lots of bridleways and lots of tracks!

Autopause on.

3 PM

Note

Not really training but it was hard work using a hedge trimmer and a branch cutter for 2 hours - cutting back the trees and brambles on the Craig yr Allt race route (western side).

Thursday Jan 12 #

6 PM

Running tempo 53:50 [3] 11.64 km (13.0 kph) +112m
ahr:146 max:175

Les Croupiers Winter 7

Cold at 2 degC.

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Recent Weeks:

Week
Ending
Training hours by intensity
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19
Jan 15
Jan 8
Jan 1
Dec 25, 2016
Dec 18, 2016

Week
Ending
Training hours by activity
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24
Jan 15
Jan 8
Jan 1
Dec 25, 2016
Dec 18, 2016

Week
Ending
Training kilometers by activity
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120
Jan 15
Jan 8
Jan 1
Dec 25, 2016
Dec 18, 2016

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