Training Log Archive: GD44In the 7 days ending Apr 27, 2015:
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Monday Apr 27, 2015 #
12 PM
Conditioning 30:00 [1]
Lots of stretches and foam roller action on legs and pelvic area.
Pull ups - 7, 7 6 with breaks between
Pull ups - 7, 7 6 with breaks between
Sunday Apr 26, 2015 #
Event: London Marathon
Note
Travelled back from Leeds to Cardiff on the train. Peter Wilkie kindly dropped me off at Leeds.
Ate loads! Train option was very wise to car alternative. No delays on way back unlike way up where a 5hr trip actually took 8 hours. Instead of Peter pcking me up at Leeds and driving to Threshfield, I had to get another train from Leeds to Skipton and then a taxi to Threshfield. This is because the train was stuck behind another in Church Stretton and I missed the connection at Manchester. Peter was unable to wait for me at Leeds because he was volunteering at the race HQ.
Ate loads! Train option was very wise to car alternative. No delays on way back unlike way up where a 5hr trip actually took 8 hours. Instead of Peter pcking me up at Leeds and driving to Threshfield, I had to get another train from Leeds to Skipton and then a taxi to Threshfield. This is because the train was stuck behind another in Church Stretton and I missed the connection at Manchester. Peter was unable to wait for me at Leeds because he was volunteering at the race HQ.
Saturday Apr 25, 2015 #
Event: The Fellsman
8 AM
Running race 14:30:42 96.67 km (6.7 kph) +3747m
ahr:122 max:152
The Fellsman
First attempt at this iconic ultra fell race. I only heard about it in 2014 and decided it would be the longest ultra that I would to in 2015.
Fantastic event with great organisation. 24 checkpoints in all over a very hilly and boggy course. I felt strong in the first 30 miles but I slowed down quite a bit in the second half. Check out the 10 mile splits below:
I was targetting a time of between 15 and 16 hours so I would have taken a time of 14.5hrs before the race. However I thought I was on for a sub 14hr time half way around! Always a next time!
Weather
0830-1430 Intermittent rain
1430 - 1600 Sleet and snow (Blea Moor, Stonehouse, Great Knoutberry)
1600 - Dry with clear skies
Kit
Inov8 22 rucksack
La Sportiva Raptors - good cushioning. Good compromise between grippy fell shoes and comfort. Little slippy on the descents but comfy.
X Socks Trek Lite
Montane tights
Endurancelife short sleeve tech tee
Endurancelife arm warmers
Montane featherlite gilet
Montane Air waterproof jacket - wore it for the majority of the event
Montane Atomic 2 w/p trousers - wore from Stonehouse CP
Montane gloves - wore for about 2 hours when sleet/snowing
Myo XP headtorch
750ml Radlight bottle
Other kit carried not worn
Helly Hansen l/s baselayer
Other l/s baselayer
Montane insulated top (red one)
dry bag to hold everything
first aid kit
emergency shelter - big orange heavy one (300g) as I thought the ultralight weight ones were not allowed. Mistake - take Adventure Medical Kit type on next time.
Nutrition
Mandatory 300g emergency rations (6 packs of CLIF shot bloks) - for emergency use only
2 x CLIF Shot bloks
2 x CLIF gels
I had worked out approx periods between the feed stations in advance of the race and written them on the 10 pages of course maps that I had prepared and laminated before the race. So I grabbed some food at each of the feed stations (approx 1.5hr apart). Tried to stick by the 60g Carbs/hr rule but probably failed.
Points for next time
Take waterproof mitts to cover gloves to avoid getting them wet.
Take diagonal footpath on approach to Dent
Take more direct route up Dodd Fell? Some others did. I lost a few minutes here as I started following somebody else who went too far along the track before turning right.
Take a line further south between Yokenthwaite Moor (Middle Tongue) CP and Hell Gap CP. Those following the southern wall were much faster. Head for gap in first wall then head directly east to wall junction. The follow wall east to track, then north up track.
Take more direct line from SD964774 & SD965767 (or even from further back at Memorial Cross). Others were flying past me on this line.
From SD999714, leave corner in fence and head directly to footpath, then left along it to avoid long slog through babies heads direct route.
First attempt at this iconic ultra fell race. I only heard about it in 2014 and decided it would be the longest ultra that I would to in 2015.
Fantastic event with great organisation. 24 checkpoints in all over a very hilly and boggy course. I felt strong in the first 30 miles but I slowed down quite a bit in the second half. Check out the 10 mile splits below:
| mi | split | time | mph | ahr | max |
|---|---|---|---|---|---|
| 10 | 02:01:54 | 02:01:54 | 4.9 | 136 | 152 |
| 20 | 01:52:49 | 03:54:43 | 5.3 | 138 | 149 |
| 30 | 02:32:28 | 06:27:11 | 3.9 | 126 | 143 |
| 40 | 02:26:27 | 08:53:39 | 4.1 | 120 | 132 |
| 50 | 02:47:46 | 11:41:25 | 3.6 | 115 | 127 |
| 60 | 02:48:29 | 14:29:53 | 3.6 | 107 | 124 |
I was targetting a time of between 15 and 16 hours so I would have taken a time of 14.5hrs before the race. However I thought I was on for a sub 14hr time half way around! Always a next time!
Weather
0830-1430 Intermittent rain
1430 - 1600 Sleet and snow (Blea Moor, Stonehouse, Great Knoutberry)
1600 - Dry with clear skies
Kit
Inov8 22 rucksack
La Sportiva Raptors - good cushioning. Good compromise between grippy fell shoes and comfort. Little slippy on the descents but comfy.
X Socks Trek Lite
Montane tights
Endurancelife short sleeve tech tee
Endurancelife arm warmers
Montane featherlite gilet
Montane Air waterproof jacket - wore it for the majority of the event
Montane Atomic 2 w/p trousers - wore from Stonehouse CP
Montane gloves - wore for about 2 hours when sleet/snowing
Myo XP headtorch
750ml Radlight bottle
Other kit carried not worn
Helly Hansen l/s baselayer
Other l/s baselayer
Montane insulated top (red one)
dry bag to hold everything
first aid kit
emergency shelter - big orange heavy one (300g) as I thought the ultralight weight ones were not allowed. Mistake - take Adventure Medical Kit type on next time.
Nutrition
Mandatory 300g emergency rations (6 packs of CLIF shot bloks) - for emergency use only
2 x CLIF Shot bloks
2 x CLIF gels
I had worked out approx periods between the feed stations in advance of the race and written them on the 10 pages of course maps that I had prepared and laminated before the race. So I grabbed some food at each of the feed stations (approx 1.5hr apart). Tried to stick by the 60g Carbs/hr rule but probably failed.
Points for next time
Take waterproof mitts to cover gloves to avoid getting them wet.
Take diagonal footpath on approach to Dent
Take more direct route up Dodd Fell? Some others did. I lost a few minutes here as I started following somebody else who went too far along the track before turning right.
Take a line further south between Yokenthwaite Moor (Middle Tongue) CP and Hell Gap CP. Those following the southern wall were much faster. Head for gap in first wall then head directly east to wall junction. The follow wall east to track, then north up track.
Take more direct line from SD964774 & SD965767 (or even from further back at Memorial Cross). Others were flying past me on this line.
From SD999714, leave corner in fence and head directly to footpath, then left along it to avoid long slog through babies heads direct route.
Wednesday Apr 22, 2015 #
8 AM
Commute 24:01 [1] 10.65 km (2:15 / km) +16m 2:14 / km
ahr:137
Ride to work
12 PM
Conditioning 30:00 [1]
5min warm up on treadmill
Lower body stretches with long holds
Pull ups - 7, long break, 7, long break, 7
First time in gym for over a week. Felt good.
Lower body stretches with long holds
Pull ups - 7, long break, 7, long break, 7
First time in gym for over a week. Felt good.
7 PM
Commute 23:51 10.44 km (2:17 / km) +56m 2:14 / km
ahr:119 max:144
Ride home
Tuesday Apr 21, 2015 #
6 PM
Running 1:06:10 11.17 km (10.1 kph) +210m
ahr:137 max:165
MDC Tuesday Night Training Run - Cwm Lickey
My quads were struggling a little tonight but pushed anyways as I hadn't done much in the last 2 days.
Large group out tonight...some long stops waiting for the tail to catch up but this improved as the the tail took shorter routes back.
Beautiful warm evening.
My food order got missed at the Queen Inn so I cancelled it and had Pie & Chips from the chippy when I got home! :-)
My quads were struggling a little tonight but pushed anyways as I hadn't done much in the last 2 days.
Large group out tonight...some long stops waiting for the tail to catch up but this improved as the the tail took shorter routes back.
Beautiful warm evening.
My food order got missed at the Queen Inn so I cancelled it and had Pie & Chips from the chippy when I got home! :-)