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Training Log Archive: RHF

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running12 6:36:45 37.92(10:28) 61.03(6:30) 700
  Cycling8 4:39:33 53.29(5:15) 85.76(3:16) 750
  Yoga/Stretching/S&C1 40:00
  Cross Training 1 13:42 0.87(15:45) 1.4(9:47)
  Total21 12:10:00 92.08 148.19 1450

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

10 AM

Cycling long 1:18:23 [3] 20.8 km (3:46 / km) +350m 3:29 / km

DMC Stage 6
Long ride from Garwnant Visitor Centre. One brutal climb up from the reservoir, managed to keep pedaling!
12 PM

Running 9:51 [3] 1.44 km (6:50 / km)
shoes: X-Talon 212 2015

DMC Stage 7
Short run from the bike drop off, across some moorland to the Reservoir.

Note

DMC Stage 8
Double canoeing on the Reservoir, watching and supporting
1 PM

Running 17:54 [3] 2.42 km (7:24 / km)
shoes: X-Talon 212 2015

DMC Stage 9
Longer short run round to Storey Arms
2 PM

Running long 1:03:40 [3] 6.3 km (10:06 / km) +200m 8:43 / km
shoes: X-Talon 212 2015

DMC Stage 10
Run and power walk up Fan Frynych. Had some quiz questions on maps to answer as we did it. Felt alright. Tim met us at the top and we jogged down together. Great views over the Pen y Fan massif
3 PM

Running 16:39 [3] 3.13 km (5:19 / km)
shoes: X-Talon 212 2015

DMC Stage 11
Final stage of the Dell Management Challenge, a run from Forest Lodge (effectively our accommodation) to the Visitor
Run as a full team of 7, everyone enjoying themselves and crossing the line as a group.

The weekend was a great team effort again and the OS retained it's title for the 3rd year in a row with Mark's team 2nd. (2014 1, 2015 1-3, 2016 1-2). I felt pretty comfortable all weekend so was focusing on leading the Team and helping the others (carrying bags etc)
4 PM

Running warm up/down 14:29 [3] 2.87 km (5:03 / km)
shoes: X-Talon 212 2015

Jog back to pick up the car. Legs starting to feel tired now! Probably pissed a few teams who were still finishing.

Saturday Oct 1, 2016 #

10 AM

Running race 29:42 [3] 6.02 km (4:56 / km)
shoes: Brooks Vapor 2 2016

Dell Management Challenge Stage 1 & 2 Broken up into 3 sections of run (and 1 canoe time seperately) along the Canal. Feeling comfortable! The tow path was pretty muddy in places.

Cross Training (Canoeing) 13:42 [2] 1.4 km (9:47 / km)

DMC Stage 1
Canoe with Karen
Don't feel like I have as much canoe/power as endurance as I would like. Mainly trying to get a good racing line.
11 AM

Running race 19:23 [3] 3.57 km (5:26 / km)
shoes: Brooks Vapor 2 2016

DMC Stage 3 run with bike Pushing the bike along the tow path, surprisingly easy!
12 PM

Cycling race 59:10 [3] 12.96 km (4:34 / km) +400m 3:57 / km

DMC Stage 4 Long uphill bike past Talybont Reservoir.
The first rocky section was tricky again and I was a bit ahead of the Team. Still we stuck together later on and passed a lot of other teams.
2 PM

Running long 1:39:37 [3] 10.06 km (9:54 / km) +500m 7:56 / km
shoes: X-Talon 212 2015

DMC Stage 5 Pen Y Fan
Longer stage up and over Pen Y Fan and Corn Du. Mostly walking quickly with some running. Carried Karen's bag for some of it which made it tougher! Loving life in the mountains.

Friday Sep 30, 2016 #

8 AM

Running 20:36 [2] 4.0 km (5:09 / km)
shoes: Brooks Vapor 2 2016

Easy jog down Tadburn Meadows

Thursday Sep 29, 2016 #

8 AM

Cycling 22:00 [2] 8.0 km (2:45 / km)

Cycle in via Baddesley. Puncture on the Four Horseshoes path, had to run the rest of the way.
5 PM

Cycling 30:00 [2] 12.0 km (2:30 / km)

Cycle into Shirley then home. Fixed the puncture but the bike still felt dodgey. May have a slow puncture :/
9 PM

Yoga/Stretching/S&C 40:00 [1]

Wednesday Sep 28, 2016 #

7 AM

Cycling 21:00 [2] 8.0 km (2:38 / km)

Cycle in via Baddesley. Chased up the hill by another cyclist!
4 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle home via Lee Lane
5 PM

Running 36:55 [3] 7.4 km (4:59 / km)
shoes: Brooks Vapor 2 2016

Green Lane and Baddesley Common

Tuesday Sep 27, 2016 #

8 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle in via Lee Lane
5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle home via Lee Lane
They've cut the undergrowth near the rapids which is good, but left a load of debris.
6 PM

Running warm up/down 20:39 [2] 3.8 km (5:26 / km)
shoes: Brooks Vapor 2 2016

7 PM

Running intervals 27:20 [5] 6.42 km (4:15 / km)
shoes: Brooks Vapor 2 2016

Reps: 5x 700m + 300m [100m] ~2:27.9-2:30.0 + 61.8-64.6s
Just wanted to get out and do something. Wasn't that worried about the times as long as they were pretty consistent. Small cold still, tired from 6 stage and racing this weekend.

Running warm up/down 20:00 [2] 3.6 km (5:33 / km)
shoes: Brooks Vapor 2 2016

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