Training Log Archive: fluceluceIn the 31 days ending Jul 31, 2010:
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Saturday Jul 31, 2010 #
Note
(rest day)
Tired - resting before mtb race tomorrow where I will turn white kit brown!
Friday Jul 30, 2010 #
Note
Nackered - hardest day at work to date! could quite easily be logged as 9hrs training!
Thursday Jul 29, 2010 #
Note
Feeling pretty tired (not suprising) - going to ride MTB tonight then have a couple of days off before racing on Sunday...
11 AM
cycling 36:22 [2] 7.8 mi (12.9 mph) +202m
shoes: Ridley Pave
Ride back from planet x. Took wrong turning at r'bout due to loads of traffic so bit of a longer route back...legs still sore and really felt the climb up to crookes
Bought new shiney shoes and lights for MTB and got new kit to ride in :-)
Bought new shiney shoes and lights for MTB and got new kit to ride in :-)
8 PM
cycling 30:00 [1] 3.15 mi (6.3 mph) +129m
shoes: Massi Carbon Pro
Ride from stanage plantation after photo shoot of new kit - long causeway and back down other bridleway. I like the new stem on my bike :-) Pissei kit is very comfy too :-)
Wednesday Jul 28, 2010 #
Note
Legs much looser after yesterdays ride
6 PM
Running 21:21 [2] 2.3 mi (9:17 / mi)
Run to/from Dev green with Zanthe and Rach
7 PM
orienteering 29:40 [3] 4.25 km (6:59 / km)
SYO score - awesome fun with questions instead of controls! Was steady for first 20mins, then thought I had 5 mins not 10mins left so really upped the speed...then realised I still had 5mins so got some more!
(straight line distance) got 22/25 controls
(straight line distance) got 22/25 controls
Tuesday Jul 27, 2010 #
6 PM
Mountain Biking 1:40:00 [3] 15.0 mi (9.0 mph) +176m
shoes: Massi Carbon Pro
Went out from worksop with Bolsover and District CC - good to go riding somewhere different! Felt every time it was even slightly uphill! Anston woods descent was good fun! Was steady for most of it until the last 4 or 5 miles when there was some racing down the canal!
Monday Jul 26, 2010 #
Note
(rest day)
Ow my legs
Sunday Jul 25, 2010 #
1 PM
Running race 2:03:53 [4] 12.0 mi (10:19 / mi) +1006m 8:11 / mi
Kentmere horseshoe - was a bit slow getting started but felt strong on the first few hills, after high street legs started to slow down a bit and my careful (very very slow) descending lost me a lot of places today but my ankle is intact! unlike a fair few people who flew past me!
Was 2nd lady - never even saw 1st which isnt suprising after yesterday! Didn't see any ladies behind me either so although was trying, felt pretty comfortable for the 1st 1.5hrs, then would have liked to have finished....
Think its hard impact the ankle can't hack, soft bog appears not to be such a problem!
Was 2nd lady - never even saw 1st which isnt suprising after yesterday! Didn't see any ladies behind me either so although was trying, felt pretty comfortable for the 1st 1.5hrs, then would have liked to have finished....
Think its hard impact the ankle can't hack, soft bog appears not to be such a problem!
Saturday Jul 24, 2010 #
2 PM
Running race 1:01:17 [4] 4.5 mi (13:37 / mi) +762m 8:55 / mi
Lingmell Dash - Jethro Lennox and stag do turned up dressed as a fairy in a kilt.
Felt really good on the climb, seemed to be forever before I saw Joe Symonds heading back down the hill but made it to the top in 7th, then lost a couple of places being cautious on the descent. Was trying for the record by half way down but it was too wet to go well on the bottom section so missed out by a min - will have to go back and get it in the dry one year...if it is ever dry :-)
1st woman - won a night for 2 in the B and B in Wasdale!
Felt really good on the climb, seemed to be forever before I saw Joe Symonds heading back down the hill but made it to the top in 7th, then lost a couple of places being cautious on the descent. Was trying for the record by half way down but it was too wet to go well on the bottom section so missed out by a min - will have to go back and get it in the dry one year...if it is ever dry :-)
1st woman - won a night for 2 in the B and B in Wasdale!
Friday Jul 23, 2010 #
Note
Got ankle physioed a bit at race after just making it in time to watch shelf start crazy 100mile race! Feels much looser now
Wednesday Jul 21, 2010 #
7 PM
Running race 55:22 [4] 5.9 mi (9:23 / mi) +488m 7:28 / mi
Shining Tor fell race - was really strong on the climbs (new cycling muscles help) but ankle, although fine for cycling, is not fine running and really hurt going downhill so took it very easy downhill. Steph and Altrincham lady overtook me on the 1st descent, then I caught back up to Steph on the climb, then it was a downhill to a final 100m up the dam so Steph disappeared and I kept running hoping the other lady wouldnt catch up. She didn't but Bridge got me going up the dam!
2nd Lady, 1st U23 and 1st Womens Team :-)
2nd Lady, 1st U23 and 1st Womens Team :-)
Tuesday Jul 20, 2010 #
6 PM
Running 18:23 [3] 2.5 mi (7:21 / mi) +87m 6:38 / mi
Back in Sheffield - Quick blast round crookes to stretch legs and buy some food
Monday Jul 19, 2010 #
Note
(rest day)
Travel back to Britain - stopped overnight in Brighton
Sunday Jul 18, 2010 #
Note
(rest day)
Travel to Porto and strolling round for a few hours
Saturday Jul 17, 2010 #
Note
Although it hasn't gone entirely to plan, its been a good week and has given me a good bit of confidence that I can improve again this year. Going to concentrate a lot more on MTBO and see what can happen!
Banquet entrance in style - austrians wearing bright pink and clocks being chased by British Pirates - fun night :-)
Banquet entrance in style - austrians wearing bright pink and clocks being chased by British Pirates - fun night :-)
11 AM
MTBO race 1:16:20 [5] 18.1 km (4:13 / km) +330m 3:52 / km
shoes: Massi Carbon Pro
Relay - 2nd Leg.
I have never ridden as hard as I did in this race - meant I made a couple of big mistakes though, in between some pretty good splits...
1 clean,
2 possibly climbed too much on chosen route,
3 hesitated as was riding with slovakian and she went a different route
4 clean
5 BIG MISTAKE - wrong turning cost me around 4-5mins
6 clean and good route
7 slowed down so as not to make mistake in town - made mistake in town cost me 3-4mins! gah
8 clean and fast minus passing cows
9 and 10 clean and fast (spectator)
11 felt very slow but fastest split on our team! big climb!
12 faffed at junction stupidly, lost 1-1.5mins
13 very fast racing portugese guy who kept glancing back to make sure I wasn't going to overtake him!
Need some relay simulation I think
I have never ridden as hard as I did in this race - meant I made a couple of big mistakes though, in between some pretty good splits...
1 clean,
2 possibly climbed too much on chosen route,
3 hesitated as was riding with slovakian and she went a different route
4 clean
5 BIG MISTAKE - wrong turning cost me around 4-5mins
6 clean and good route
7 slowed down so as not to make mistake in town - made mistake in town cost me 3-4mins! gah
8 clean and fast minus passing cows
9 and 10 clean and fast (spectator)
11 felt very slow but fastest split on our team! big climb!
12 faffed at junction stupidly, lost 1-1.5mins
13 very fast racing portugese guy who kept glancing back to make sure I wasn't going to overtake him!
Need some relay simulation I think
Friday Jul 16, 2010 #
10 AM
MTBO race 22:49 [4] 6.65 km (3:26 / km)
shoes: Massi Carbon Pro
Long final - Morgade - good ridability
Straight line distance - 20.4km
Optimal route distance - 30.2km 935m climb
Time is to number 4....
Well - this has made me realise which distance is my distance - I loved the bit of this race I completed - I had control flow and the riding was excellent! I felt like I was flying round and was saving maximum effort for the 2nd half of the race. caught my 3minute lady at number 1 who finished 37th overall...so assuming I would have bettered my PB of results should I have finished the way I started! 100% accuracy on Nav!
Hit a rock hard on descent to 4 and en route to 5 tyre deflated. Stopped immediately this time, didn't panic and got air back into it, the tyre didnt seal, so I rode to 5 to try and seal it and still not panicking got out the inner tube, fitted it swiftly and pumped it up.
As I took off the pump, it was apparent that the valve on the inner was dodgy, as it had snapped and flew off, letting all the air back out of the tyre.
Not much I could do about that - it was a long walk back! 5.2km walking carrying/ pushing bike then a further 3km ride after Matus from Slovakia kindly stopped and gave me an inner tube as his forks had broken!
Straight line distance - 20.4km
Optimal route distance - 30.2km 935m climb
Time is to number 4....
Well - this has made me realise which distance is my distance - I loved the bit of this race I completed - I had control flow and the riding was excellent! I felt like I was flying round and was saving maximum effort for the 2nd half of the race. caught my 3minute lady at number 1 who finished 37th overall...so assuming I would have bettered my PB of results should I have finished the way I started! 100% accuracy on Nav!
Hit a rock hard on descent to 4 and en route to 5 tyre deflated. Stopped immediately this time, didn't panic and got air back into it, the tyre didnt seal, so I rode to 5 to try and seal it and still not panicking got out the inner tube, fitted it swiftly and pumped it up.
As I took off the pump, it was apparent that the valve on the inner was dodgy, as it had snapped and flew off, letting all the air back out of the tyre.
Not much I could do about that - it was a long walk back! 5.2km walking carrying/ pushing bike then a further 3km ride after Matus from Slovakia kindly stopped and gave me an inner tube as his forks had broken!
Thursday Jul 15, 2010 #
Note
(rest day)
Spent the day in Chaves relaxing
Wednesday Jul 14, 2010 #
Note
International rescue team sent to natural pool equipped with goggles! Lauri found the keys on his 2nd dive!! Amazing!
11 AM
MTBO race 1:42:50 [3] 24.6 km (4:11 / km) +580m 3:44 / km
shoes: Massi Carbon Pro
Long qualifier - WOC women B. Avelelas - Chaves. - good ridability
Straight line distance - 13.5-13.7km
Optimal Route Distance - 20.4km
Felt aweful from the start of this - nav was 100% apart from number 7 which was again in a town, now on 1:20000. Probably so good due to slow speed. Still, didn't lose the riders around me so wasn't as bad as it felt!
Very hilly and my legs weren't working very well, my mind was on a go slow too :-)
Went a bit light headed and fell off going down to 7 then made a hash of it.
Windy past me going up the hill to 8 and gave me a helping hand for a pedal turn or so. Felt better 9,10 and 11 so maybe my legs just needed spinning out. Anyway didn't mispunch and so in the A final.
Straight line distance - 13.5-13.7km
Optimal Route Distance - 20.4km
Felt aweful from the start of this - nav was 100% apart from number 7 which was again in a town, now on 1:20000. Probably so good due to slow speed. Still, didn't lose the riders around me so wasn't as bad as it felt!
Very hilly and my legs weren't working very well, my mind was on a go slow too :-)
Went a bit light headed and fell off going down to 7 then made a hash of it.
Windy past me going up the hill to 8 and gave me a helping hand for a pedal turn or so. Felt better 9,10 and 11 so maybe my legs just needed spinning out. Anyway didn't mispunch and so in the A final.
Mountain Biking warm up/down 10:38 [2] 2.5 km (14.1 kph)
shoes: Massi Carbon Pro
Ride to start
Tuesday Jul 13, 2010 #
10 AM
MTBO race 1:16:20 [4] 18.0 km (4:14 / km) +435m 3:47 / km
shoes: Massi Carbon Pro
Middle Final - South Montalegre - middling ridability.
Straight line route - 10.9km
Optimal route - 14.9km
Best race I've ever had. Still some mistakes to iron out but was clean through to 4, then I took a longer route choice to avoid medium riding - medium riding turned out to be fine so I lost 2.5mins on my fast but longer route.
Number 7 I made a mess of in the town as I couldnt make the map fit all the roads in the centre (didn't look like I expected from looking at map). lost 30s.
Number 8, route was fine and clean, but possibly quicker to take left hand route.
clean all the way to 13 where the bloomin line joining controls crossed a junction hiding the fact the path didn't quite reach the main track so I went a longer route. Lost 1:10ish there.
Was racing well head to head with a russian and a danish girl at that point and taking the lead on several controls which was good as last year I was just constantly passed by people. Also Anna Talyackavych who caught me at 9 was nowhere to be seen and didn't catch me again until 16! Meant a good head to head sprint to the finish! (she did however finish joint with Em overall so who knows what she was playing at when I saw her!).
So good race, lost about 4-5mins but felt really good riding and was not destroyed at the end like last year.
finished 37th!
2009 - 45mins behind winner
2010 - 16mins behind winner :-)
Straight line route - 10.9km
Optimal route - 14.9km
Best race I've ever had. Still some mistakes to iron out but was clean through to 4, then I took a longer route choice to avoid medium riding - medium riding turned out to be fine so I lost 2.5mins on my fast but longer route.
Number 7 I made a mess of in the town as I couldnt make the map fit all the roads in the centre (didn't look like I expected from looking at map). lost 30s.
Number 8, route was fine and clean, but possibly quicker to take left hand route.
clean all the way to 13 where the bloomin line joining controls crossed a junction hiding the fact the path didn't quite reach the main track so I went a longer route. Lost 1:10ish there.
Was racing well head to head with a russian and a danish girl at that point and taking the lead on several controls which was good as last year I was just constantly passed by people. Also Anna Talyackavych who caught me at 9 was nowhere to be seen and didn't catch me again until 16! Meant a good head to head sprint to the finish! (she did however finish joint with Em overall so who knows what she was playing at when I saw her!).
So good race, lost about 4-5mins but felt really good riding and was not destroyed at the end like last year.
finished 37th!
2009 - 45mins behind winner
2010 - 16mins behind winner :-)
Monday Jul 12, 2010 #
Note
(rest day)
Went swimming at natural pool again, with full team and Austrians as well. :-).
Just as we were getting ready to head back for Team Leaders meeting, Conn worked out he'd jumped in with the car keys in his back pocket....oops....
Just as we were getting ready to head back for Team Leaders meeting, Conn worked out he'd jumped in with the car keys in his back pocket....oops....
10 AM
Mountain Biking 51:40 [1] 6.5 km (7.5 kph)
shoes: Massi Carbon Pro
Ride on the Montalegre training map to the perfectly circular lake with Beth and Helen. Checked out medium riding tracks - rather indistinct (a field) in some cases...
Sunday Jul 11, 2010 #
Note
Lesson learnt - STOP straight away when things need fixing!
9 AM
MTBO race 38:00 [4] 8.64 km (4:24 / km) +150m 4:03 / km
shoes: Massi Carbon Pro
Straight line distance - 5km
Optimal route distance - 7km
Set off well - made a slight error going to 5 which cost me about a min - think this was due to setting off too quickly number 4.
Em set off 2mins behind me so she saw me after the error, but I was riding well so it wasn't until control 12 that she caught me. My plan was to hang onto her wheel when she went past so I did and still managed to keep on top of the nav to 13. At this point my rear wheel was suffering after a rough bit going into 12 and deflated enough to make cornering difficult. Instead of stopping like a sensible person I kept riding to see if it was ridable in the hope of keeping with Em. I looked at the wheel not the map whilst riding and had lost sight of em on the first turn so stopped and put air in the tyre. That in itself cost less than 2 minutes.....
However, I must have ridden at least 500m without looking at the map...and I had no clue where I was! Relocation cost me a further 9mins due to the fact I was just off the map at this point and the rest of the course was a bit half hearted. Lost another 30s on 18. Came in 47th which was very disappointing.
Optimal route distance - 7km
Set off well - made a slight error going to 5 which cost me about a min - think this was due to setting off too quickly number 4.
Em set off 2mins behind me so she saw me after the error, but I was riding well so it wasn't until control 12 that she caught me. My plan was to hang onto her wheel when she went past so I did and still managed to keep on top of the nav to 13. At this point my rear wheel was suffering after a rough bit going into 12 and deflated enough to make cornering difficult. Instead of stopping like a sensible person I kept riding to see if it was ridable in the hope of keeping with Em. I looked at the wheel not the map whilst riding and had lost sight of em on the first turn so stopped and put air in the tyre. That in itself cost less than 2 minutes.....
However, I must have ridden at least 500m without looking at the map...and I had no clue where I was! Relocation cost me a further 9mins due to the fact I was just off the map at this point and the rest of the course was a bit half hearted. Lost another 30s on 18. Came in 47th which was very disappointing.
2 PM
Running 13:59 [3] 2.5 km (5:36 / km)
Run round Montalegre to end on a better note than the end of the sprint. Did the model sprint faster than on a bike showing how hilly it really was! There were lots of yappy dogs that made me stop so they didnt nibble my ankles...
Saturday Jul 10, 2010 #
4 PM
MTBO 10:58 [2] 1.9 km (5:46 / km)
shoes: Massi Carbon Pro
Sprint Model in Montalegre - Very hilly!! Took it steady but found it very hard to read the 1:7500 map on cobbled streets! 2 small errors of missing turnings on 3 and 4 losing about 1min.
Mountain Biking 20:00 [1]
shoes: Massi Carbon Pro
Riding to and from model and some bonus practice of reading map on cobbles around the park
Friday Jul 9, 2010 #
Note
(rest day)
Moved to Montalegre and the others arrived. Discovered AMAZING natural pool for swimming!! 40mins drive along some twisty roads and down a road that looked like it reached its end then you carried on driving! Then a 20min walk down to it. Well worth it! Looked like New Zealand and was in the middle of nowhere!
Thursday Jul 8, 2010 #
10 AM
Mountain Biking 50:00 [2]
shoes: Massi Carbon Pro
Ride up road and back off road with helen - in Chaves. not as bad today!
Wednesday Jul 7, 2010 #
1 PM
MTBO 1:30:00 [2] 14.0 km (6:26 / km)
shoes: Massi Carbon Pro
Botticas training - very slow but extremely hard work due to the 38 degree heat and exposed area! Cut exercise very short - used home drawn map which was very successful! Good bit of rough descending and a sit in the river to recover!
Saturday Jul 3, 2010 #
11 AM
Mountain Biking 2:13:01 [3] 17.5 mi (7.9 mph) +754m
shoes: Massi Carbon Pro
Borrowdale Bash with Neil, Kim and Rob - terrex training :-) legs feeling the amount I've done this week by the end! really fun riding!
Friday Jul 2, 2010 #
Note
(rest day)
Rest before terrex team training tomorrow :-)
2 PM
Mountain Biking (on road) 21:00 [2] 2.8 mi (8.0 mph) +148m
shoes: Massi Carbon Pro
Ride to new mills station - ride from sheffield station
Thursday Jul 1, 2010 #
5 PM
Mountain Biking 3:12:44 [3] 25.3 mi (7.9 mph) +1048m
shoes: Massi Carbon Pro
Sheffield to Hayfield - decided that as I wanted to go and play on win hill I would cycle home and stop off to see pennine at the royal in hayfield. Sandygate - redmires - stanage - ladybower - aston - win hill - edale - jacobs ladder - hayfield
again i wasnt very good at stanage, climb up win hill was good and descent and best bit of riding I did was coming off jacobs ladder from edale cross down to hayfield - really rocky and technical and rode it well :-)
chain snapped at bottom of jacobs ladder which was a bit of a faff when I was starting to get a bit tired but tubeless tires are working a treat!
Bit of an effort as was carrying full bag of stuff!
again i wasnt very good at stanage, climb up win hill was good and descent and best bit of riding I did was coming off jacobs ladder from edale cross down to hayfield - really rocky and technical and rode it well :-)
chain snapped at bottom of jacobs ladder which was a bit of a faff when I was starting to get a bit tired but tubeless tires are working a treat!
Bit of an effort as was carrying full bag of stuff!