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Training Log: GD44

In the last 7 days:

activity # timemileskm+m
  MTB2 3:14:52 34.84(10.7/h) 56.07(17.3/h) 1184
  Walking1 2:29:33 4.25(1.7/h) 6.84(2.7/h) 315
  Running2 2:09:05 12.92(6.0/h) 20.8(9.7/h) 555
  Cycling - turbo 1 1:05:00
  Conditioning1 30:00
  Total7 9:28:30 52.01 83.71 2054
  [1-5]6 8:39:32
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TuWeThFrSaSuMo

Sunday Jan 20 #

11 AM

MTB race (MBO) 3:06:04 intensity: (44:14 @1) + (1:49:53 @2) + (25:26 @3) + (6:31 @4) 54.72 km (17.6 kph) +1184m
ahr:131 max:162

BMBO - Ruardean (North Forest of Dean)

SAF (Small Area Format)

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
16>14: OK
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.
13>19: OK
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
5th

I covered far more distance than last year too. I only did 46km last year. :-)

Saturday Jan 19 #

9 AM

Walking 2:29:33 intensity: (40:08 @0) + (1:49:25 @1) 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



7 PM

MTB 8:48 [0] 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.

Friday Jan 18 #

Note
(rest day)

No time for activity today as work was nuts and need to organise for tomorrow's CyA race.

Thursday Jan 17 #

4 PM

Cycling - turbo 1:05:00 intensity: (2 @0) + (24:15 @1) + (2:57 @2) + (12:21 @3) + (24:23 @4) + (1:02 @5)
ahr:123 max:149

https://www.trainerroad.com/career/garydavies44/ri...

Donner is 3x12-minute Threshold repeats which undulate between 95-99% FTP and 6-minute recoveries separate the intervals.

Donner's primary aim is to increase higher-muscular endurance, also referred to as strength endurance.

Over time, the ability to work harder without accumulating high levels of blood-lactate and muscle fatigue will improve.

These intended adaptations yield less muscle burn, higher sustainable power and an improved ability to tolerate and process excess lactate.

Try to keep your cadence in the 85-95rpm range unless you have specific cadence goals in mind.


ZoneZoneDurationDurationPercentLowHigh
0Coasting00:00:0200:00:020.1%00
1Active Recovery00:24:1500:24:1538.7%1133
2Endurance00:02:5700:02:574.7%133184
3Tempo00:00:5300:12:211.4%184213
 Sweet Spot00:11:28 18.3%213230
4Threshold00:24:2300:24:2338.9%230257
5VO2 Max00:01:0100:01:021.6%257293
 Anaerobic00:00:01 0.0%2933000


Wednesday Jan 16 #

7 PM

Running (Street O) 1:04:09 intensity: (50:53 @1) + (10:37 @2) + (2:39 @3) 11.35 km (10.6 kph) +147m
ahr:134 max:159

SWOC Street O - Rogerstone (Tiny Rebel Brewery)

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.


PosnNameClubClassPointsTime PenaltyTotal
1Richard CroninNGOCM214400440
2James ClemenceSWOCM554200420
2Nick DallimoreSWOCM604200420
4Gary DaviesSWOCM4045050400
5Alice LovettMVW353900390
6Alice BedwellBOKW553500350
7Jeremy ParrSWOCM503200320
8Eira JepsonSWOCW212800280
8Corrine LockINDW212800280
8James GrantINDM212800280
8David UnderhillSWOCM212800280
12Rich BakerINDM451400140


Tuesday Jan 15 #

Note

12st 4.1lb

12 PM

Conditioning 30:00 [1]

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
Core:
- Front plank 2 x 60s
- Side plank 2 x 45s each side
Pelvic
- Single leg bridges
- Clams with band around knee
- Reverse clams with band around feet
- Sideways spider walk with band around feet
Upper body
- Pull ups 1 x 5
- Press ups 20, 10
6 PM

Running 1:04:56 intensity: (43:37 @1) + (17:38 @2) + (3:41 @3) 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.

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