GD44 In the last 7 days:
activity # time miles km +m
Running 3 2:23:05 14.71 (6.2/h) 23.67 (9.9/h) 457
MTB 1 54:58 5.99 (6.5/h) 9.64 (10.5/h) 392 Total 3 3:18:03 20.7 (9:34) 33.31 (5:57) 849
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).
Running race 20:37 [ ] 5.0 km (14.6 kph) 3 +39m ahr:168 max:197
Cardiff Parkrun (with no warmup)
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.
Running warm up/down 4:20 [ ] 0.67 km (9.3 kph) 1 +6m ahr:160 max:184
Warm up (or part of it) before the SWOC O race.
Running race 1:04:18 6.36 km (5.9 kph) intensity: (51:28 @1) + (8:14 @2) + (4:32 @3) + (2 @4) + (2 @5) +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.
Marcus Pinker 43:42
Cerys Manning 56:39
Ben Doherty 58:33
Haydn Griffiths 62:23
Gary Davies 64:20
MTB 54:58 9.64 km (10.5 kph) intensity: (53:52 @1) + (15 @2) + (51 @3) +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!
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).
Running tempo 53:50 [ ] 11.64 km (13.0 kph) 3 +112m ahr:146 max:175
Les Croupiers Winter 7
Cold at 2 degC.
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