Training Log Archive: MagicIn the 7 days ending May 8, 2016:
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Sunday May 8, 2016 #
1 PM
Bike - Mountain 1:31:57 28.14 km (3:16 / km) +478m 3:01 / km
Was expecting a nice easy ride with MarkP and Katie. At a disadvantage as on the mountain bike but Mark had selected a route with hills and I didn't much fancy that with my road bike gearing.
First hill was as steep F-off bastard, struggled up behind Katie whereas Mark was clearly walking around yesterday as he set off to set a new Strava segment (presumably to try and beat Clare?)... Second hill was just the same. Cracking day to be out and it did me good.
First hill was as steep F-off bastard, struggled up behind Katie whereas Mark was clearly walking around yesterday as he set off to set a new Strava segment (presumably to try and beat Clare?)... Second hill was just the same. Cracking day to be out and it did me good.
Saturday May 7, 2016 #
Event: NGOC League 4
10 AM
Run - Trail 3:28:30 [4] 37.56 km (5:33 / km) +1437m 4:40 / km
Preseli Beast: what a lovely day out, helped by great weather but also one of the best organised, marked and most friendly races that I have done. Nice route as well, mostly on mountain and trails and the climbs and descents weren't too viscous (and some great motivational signs along the way as well). Great prizes as well.
Didn't know how the body wold respond as it was tired after last weekend and I've taken it very easy all week. However as soon as we started running (accompanied by a quad sounding its horn, a drummer and loads of locals cheering) no one came with me and I was alone from about 100m.
Felt really comfortable for the first hour and a half, taking the ups and downs relatively easy. Felt good on the big climb out of Newport and probably pushed a bit harder than I should have here - had forgotten that there was an extra climb after this one and struggled a bit up this into a head wind and with a stiff right hip (2.5 hours to the top).
The route joined the short race (Beast Bach) at the bottom of the final climb and I must have met it near the front as the guys were running pretty quick. Couldn't match them for speed but passed most of them on the steep bit. This really hurt and I was starting to suffer but my head wouldn't let me walk!
The last 4km were downhill and flat and although I was still running reasonably well, I got passed by quite a few guys on the Bach. Thought I had a reasonable lead in the Beast but it was difficult to know which course they were on as their numbers were only a slightly different colour and hard to see. Also got out-sprinted (I didn't try and respond) by the winner of the Ultra Beast (another 13km) at the finish.
Very enjoyable run in lovely conditions (hardly got my feet wet and got sun burnt shoulders). Also good performances from MarkP and Oli to get MDC the team prize.
Didn't know how the body wold respond as it was tired after last weekend and I've taken it very easy all week. However as soon as we started running (accompanied by a quad sounding its horn, a drummer and loads of locals cheering) no one came with me and I was alone from about 100m.
Felt really comfortable for the first hour and a half, taking the ups and downs relatively easy. Felt good on the big climb out of Newport and probably pushed a bit harder than I should have here - had forgotten that there was an extra climb after this one and struggled a bit up this into a head wind and with a stiff right hip (2.5 hours to the top).
The route joined the short race (Beast Bach) at the bottom of the final climb and I must have met it near the front as the guys were running pretty quick. Couldn't match them for speed but passed most of them on the steep bit. This really hurt and I was starting to suffer but my head wouldn't let me walk!
The last 4km were downhill and flat and although I was still running reasonably well, I got passed by quite a few guys on the Bach. Thought I had a reasonable lead in the Beast but it was difficult to know which course they were on as their numbers were only a slightly different colour and hard to see. Also got out-sprinted (I didn't try and respond) by the winner of the Ultra Beast (another 13km) at the finish.
Very enjoyable run in lovely conditions (hardly got my feet wet and got sun burnt shoulders). Also good performances from MarkP and Oli to get MDC the team prize.
Friday May 6, 2016 #
7 AM
Bike - Road 33:30 [1] 13.1 km (2:33 / km) +42m 2:31 / km
IW. I like it when it doesn't rain.
5 PM
Bike - Road 30:49 [2] 12.91 km (2:23 / km) +47m 2:21 / km
HFW. Another lovely mild evening and the body is starting to feel like it's recovering from last weekend. Tomorrow is really going to test it.
Thursday May 5, 2016 #
7 AM
Bike - Road 35:14 [1] 12.98 km (2:43 / km) +46m 2:40 / km
IW. Attempted to go via the polling station but didn't find it. Otherwise a successful cycle.
9 PM
Bike - Road 31:03 [1] 11.84 km (2:37 / km) +59m 2:34 / km
HFW. Too late to find the polling station on the way home. On the bonus side, there was no wind at this time of the evening - although I don't plan on making it a habit.
Wednesday May 4, 2016 #
7 AM
Bike - Road 35:04 [2] 13.15 km (2:40 / km) +36m 2:38 / km
IW. Still feeling very tired. Need more sleep. Lovely morning again.
5 PM
Bike - Road 31:21 [2] 12.65 km (2:29 / km) +46m 2:26 / km
HFW. Beautiful day, mild and sunny, fortunately there was a nippy northerly to keep me cool...
Tuesday May 3, 2016 #
7 AM
Bike - Road 32:03 [2] 12.9 km (2:29 / km) +37m 2:27 / km
IW. Sun and a head wind. Slow.
4 PM
Bike - Road 33:41 [2] 12.69 km (2:39 / km) +59m 2:36 / km
HFW. Sun and a head wind. Slow.
6 PM
Run - Trail 1:10:11 [3] 11.79 km (5:57 / km) +437m 5:01 / km
shoes: La Sportiva Crosslite (5)
MDC run around Sirhowy and Machen mountain. A good choice of run for tired legs, although a few too many hard paths. Lovely sunny evening.
Monday May 2, 2016 #
10 AM
Run - Trail warm up/down 15:29 [2] 1.61 km (9:38 / km) +61m 8:06 / km
shoes: VJ Falcons 14
11 AM
Run - Orienteering race 35:38 [5] 5.47 km (6:31 / km) +238m 5:21 / km
shoes: VJ Falcons 14
IOC Relays, The Towers, Open Premier.
Second leg in the "we once were young" Cork O team with Dooby out first and Boyzone bringing it home. Was expecting a lot of track running and as I don't have the speed of the others I thought that it would be best to hide me in the middle.
The forest turned out to be much better than I was expecting, especially after the the long track leg to #2. Legs were dead today and struggled to get up to any sort of speed, but just about managed to keep it going. Lost time in two places: 30 seconds on a control that was clearly in the wrong place (on the wall on the edge of a field rather than in it - ran past it without checking it) and when I tried to find a white strip in green, it didn't exist and it took me a minute to extract myself from the branches and brambles.
As well as the above I also appear to have had the longest gaffle, which is no bad thing on the second leg. Although it was great to have proper gaffling for once, there was probably a bit too much difference between the various options.
After a great start from a fresh Dooby (rested yesterday) and a steady last leg from Shane (who lost more time due to another misplaced control) we easily held off the main competition of DUO, a few others teams also ran but were never going to challenge the mighty Cork O ;-)
Second leg in the "we once were young" Cork O team with Dooby out first and Boyzone bringing it home. Was expecting a lot of track running and as I don't have the speed of the others I thought that it would be best to hide me in the middle.
The forest turned out to be much better than I was expecting, especially after the the long track leg to #2. Legs were dead today and struggled to get up to any sort of speed, but just about managed to keep it going. Lost time in two places: 30 seconds on a control that was clearly in the wrong place (on the wall on the edge of a field rather than in it - ran past it without checking it) and when I tried to find a white strip in green, it didn't exist and it took me a minute to extract myself from the branches and brambles.
As well as the above I also appear to have had the longest gaffle, which is no bad thing on the second leg. Although it was great to have proper gaffling for once, there was probably a bit too much difference between the various options.
After a great start from a fresh Dooby (rested yesterday) and a steady last leg from Shane (who lost more time due to another misplaced control) we easily held off the main competition of DUO, a few others teams also ran but were never going to challenge the mighty Cork O ;-)