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Attackpoint - performance and training tools for orienteering athletes

Training Log: GD44

In the last 7 days:

activity # timemileskm+m
  MTB1 2:53:53 27.12(9.4/h) 43.64(15.1/h) 1153
  Total1 2:53:53 27.12(6:25) 43.64(3:59) 1153
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2:53
0:00
SuMoTuWeThFrSa

Wednesday May 25 #

12 AM

Note

Monday May 23 #

12 AM

Note

8 PM

Note

Watched Lleucu play football at the Cardiff City Stadium in the Welsh Schools U13 Final.

Had intended to do Pilates with Kyla but she was unable to put on the class.

So I did some more wallpaper stripping instead.

Sunday May 22 #

9 AM

MTB (MBO) 2:53:53 intensity: (39:38 @1) + (1:43:37 @2) + (24:01 @3) + (6:37 @4) 43.64 km (15.1 kph) +1153m
ahr:132 max:168

BMBO - Pandy

I did my first ever MBO at Pandy with Sion. I lost my dibber somewhere in the last few km and assumed that I would be DQ'd. However Sion was great and encouraged me to go and find the dibber and that he'd adjust my time to the time that I got back (without dibber). I found it and did OK.

Food before:
Porridge made the night before + Morning Fuel powder mixed in
Water with electrolytes at kitchen table
Water with energy drink (Mountain Fuel) on drive to event
2 x bananas shortly before starting

Weather:
15 to 20 deg C in Pandy. However it was a little chilly on the mountain top. Threatened rain up high but stayed dry.

Ground conditions: was dry but with some isolated wet patches on high ground.

Tech: MapRun. Downloaded the course to MapRun 6 on my iPhone and then transferred it to my Garmin Enduro using the MapRunG app (on the watch).

Got the map and spent ~3 minutes planning. Decided to go anticlockwise.

S>1>11: I stupidly decided to drop CP2 because it was a 10 pointer. However going via CP2 would have been the same distance as direct to 11 and I woudl have got CP1 on the return. My route choice also had slightly more ascent/descent.

11>21: easy. Saw Nuno.

21>12: back out from 21 and down an ORPA to a road and right along to 12.

12>22: decided to drop CP3 which was a reasonably easy 10 pointer but would have added more time to do the loop. I decided to avoid 10 pointers unless I was going through them or close to them. Steep climb up the road and then along the ORPA to CP22. Saw Nuno again.

22>15: Decided to drop CP4 which was a 10 pointer (and had some descent then ascent) and headed upwards to 15. Nuno just in front.

15>23: Gradual climb. OK

23>17: Ditto. Nuno in my sights ahead. He's not pulling away.

17>24: Ditto but quite rocky. Nuno stops to study his map for a while and get closer.

24>10: Descent off the ridge. Stopped for a few moments to check the map and went through what Sion/Rich Haynes/Strava call The Glory Hole. Enjoyed this bit! Fast descent down to the road and the CP.

At CP10, I decided to drop CP19 & CP30 and prioritise CP16 and CP28 which had the same combined value but they had less distance to Crug Mawr. I could potentially have done all of them but this would have required climbing the Crug Mawr ridge twice and I probably didn't have enough time if I wanted to get CP26 and CP13 later (which were of the same combined value).

10>9: 2km down the road

9>16: Gradual gravel road climb. OK. Saw Nuno again.

16>28: Descent to Ffordd Las Fawr and beyond. OK. Very familiar with this part from Black Mountains Fell Race.

28>20: Hike-a-bike through the wood. Nuno just in front. He took the more direct route to CP20 (on moor) whilst I took the slightly longer route thinking it would be more rideable and also quicker. I was wrong.

20>29: Lovely descent off Crug Mawr.

29>6: I don't recall doing this before. Loved it.

6>25: Fast & flowy.

25>5: Out from the ORPA & onto the road. Ascent on road to CP5.

5>14: Steep climb to CP14. Took longer than expected.

Did consider going to CP4 (10 pointer) but didn't think I had time so dropped it. It had an ~80m climb on road.

14>26: Two route options to this leg & I chose the one with the most road. Happy with this decision. OK

26>13: This took less time than I thought. I recall this taking forever last time I did it.

13>F: Descent off the moor through a farm and back to the finish on road. This also took less time than I thought.

Summary:
I was happy with my 'performance'. I should have picked up CP2 at the start and in hindsight should have picked up CP4 between CP22 and 15. Good to see that I could keep up with Nuno's pace too. We effectively did the same route but he got CP2 and CP3 in the first hour.


PosNamePointsTimeDist (km)Controls Visited Count: List
1Ifor Powell51002:55:4949.7225: 1, 13, 26, 5, 25, 6, 18, 27, 8, 29, 20, 7, 30, 19, 10, 24, 17, 23, 15, 22, 3, 12, 21, 11, 2
2Richard Haynes493 (incl - 7)03:05:4947.1624: 2, 11, 21, 12, 3, 22, 4, 15, 23, 17, 24, 10, 19, 30, 7, 16, 28, 20, 29, 6, 25, 26, 13, 1
3Nuno Cerqueira47002:48:0945.5823: 2, 11, 21, 12, 3, 22, 15, 23, 17, 24, 10, 9, 16, 28, 20, 29, 6, 25, 5, 14, 26, 13, 1
4Gary Davies45002:53:2143.9121: 1, 11, 21, 12, 22, 15, 23, 17, 24, 10, 9, 16, 28, 20, 29, 6, 25, 5, 14, 26, 13
5Si Gittings429 (incl - 1)03:00:4047.1922: 2, 11, 21, 12, 3, 15, 23, 17, 24, 10, 19, 30, 7, 20, 29, 6, 8, 27, 18, 25, 5, 1


I'm now sitting in second place in the BM MBO league just ahead of Si Gittings. However, Nuno has done less events than us and will overtake us both shortly! Rich Haynes may pass us too if he can keep up the performance that he had at today's event.


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