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Training Log Archive: ben.mangan

In the 7 days ending Oct 11:

activity # timemileskm+mload
  Running3 6:41:49 39.79(10:06) 64.03(6:17) 2894341.9
  Cycling5 1:16:30 18.73(4:05) 30.14(2:32) 14623.0
  Rock Climbing1 46:0913.8
  Total9 8:44:28 58.51 94.17 3040378.7

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Sunday Oct 11 #

6 AM

Running race 5:40:35 [5] 52.42 km (6:30 / km) +2726m 5:09 / km
ahr:168 max:193

Dunedin Three Peaks Plus One Race.

Great fun weekend - I had pretty much tapered for 2 weeks prior to this. The only thing being the Vernon Hill Champs the week before.

The race started very fast and I got caught up running way to fast with AL for the first 20km - at which stage we hit a big climb, by the time I got to the top at about 30km in I was really hurting and had to go pretty slowly to try recover and get more food on board! A couple of people passed me before I perked back up again and could start running again. I cramped a bit on the descent at 40km... and then just slogged along very slowly to the finish!

Next time I think I will set a heart rate limit for the first 1/3 of a big race - Im definitely going out to hard
Food wise - There was 4 aid stations where I ate some gellys and refueled on electrolytes. Towards the end of the race I couldn't drink any more electrolytes but was really craving more water. I used 4 GU gels - which really gave me a boost.

Used poles - ALOT!!!! They where very useful for saving my legs for alter in the race... still haven't come up with a great system for quickly getting them on and off my race vest.


Writing this on THursday ( 4 days after the race) and delighted that I didnt really suffer any DOMS.. I do have a sprained/swollen left ankle which has meant that I have had to go swiming/cycling this week instead of running

Friday Oct 9 #

7 AM

Cycling (COMMUTE) 17:31 [3] 6.29 km (2:47 / km) +10m 2:46 / km
ahr:126 max:143

Thursday Oct 8 #

12 PM

Running 36:21 [3] 7.04 km (5:10 / km) +134m 4:43 / km
ahr:143 max:171

Tuesday Oct 6 #

7 AM

Cycling 16:57 [3] 5.97 km (2:50 / km) +25m 2:47 / km
ahr:91 max:110

12 PM

Cycling 10:55 [3] 5.63 km (1:56 / km) +13m 1:55 / km
ahr:133 max:164

8 PM

Rock Climbing 46:09 [3]
ahr:62 max:90

Monday Oct 5 #

7 AM

Cycling 14:04 [3] 5.57 km (2:31 / km) +17m 2:29 / km
ahr:108 max:133

12 PM

Running 24:53 [3] 4.57 km (5:27 / km) +34m 5:15 / km
ahr:133 max:145

5 PM

Cycling 17:03 [3] 6.67 km (2:33 / km) +81m 2:25 / km
ahr:100 max:131

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