Training Log Archive: GD44In the 7 days ending May 16, 2016:
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Monday May 16, 2016 #
8 AM
Commute 23:43 10.66 km (2:13 / km) +11m 2:13 / km
ahr:139
Ride to Work
Another beautiful day! Got shouted at by somebody on the Taff Trail for going too fast!
Weight is creeping up!
Another beautiful day! Got shouted at by somebody on the Taff Trail for going too fast!
Weight is creeping up!
12 PM
Conditioning 30:00 [1]
Lower body stretches
Front plank - 3 x 60s
Side plank - 3 x 45s each side
Hang from pull up machine (wide grip) - 40s approx. Hands/forearms tired quickly.
Front plank - 3 x 60s
Side plank - 3 x 45s each side
Hang from pull up machine (wide grip) - 40s approx. Hands/forearms tired quickly.
6 PM
Running 1:04:59 10.68 km (9.9 kph) +106m
ahr:124 max:157
Slow plod home from work with backpack
I really struggled to start and hated the first third however I soon perke duo when I got to the Castle and through the parks. I bumped into Claire Bruce and Ms Jarrom by Western Avenue and ran most of the way back with them from there.
Loved it at the end!
Legs are struggling still and will probably thank me for a rest in Italy later in the week.
I really struggled to start and hated the first third however I soon perke duo when I got to the Castle and through the parks. I bumped into Claire Bruce and Ms Jarrom by Western Avenue and ran most of the way back with them from there.
Loved it at the end!
Legs are struggling still and will probably thank me for a rest in Italy later in the week.
Sunday May 15, 2016 #
Event: Pontypool Park
10 AM
MTB race (MBO) 3:10:37 55.22 km (17.4 kph) +952m
ahr:139
Bredon MBO - 3hrs
Finished third behind Ian Cartwright (1st) and Ifor Powell (2nd).
Lost 4 minutes in Beckford ((#4>#22) as I had forgotten to fill my water bottles with water before the race. So I had to return to the village centre to try and find a willing resident or public tap to fill them. Didn't find either but did manage to find a water butt in somebody's garden so used that! I hope not to get a stomach bug. ;-)
Dropped only one checkpoint and collected 495 points but finished 11 minutes late so got a 20 minute penalty. Final score 475. Ian collected 495 and came back in exactly 3hrs whilst Ifor collected 490 I think but lost a little to finish just ahead of me.
S>1>2>3>4>22>21>20>24>25>26>18>16>12>14>13>15>17>19>23>(dropped 5)>6 >7>28>27>8>9>10>11>F
I changed my route plan several times during the first half of the race.
#4 - 300m from position marked on map but I figured this out pretty quickly so didn't lose too much time.
#24 - not easy to find but found it
#15 - concrete post. I was looking for an isolated concrete post but it was in fact a concrete fence post! Minor detail I know but I lost nearly 2 minutes as a result. They used "fence post" in other descriptions when it was in the fenceline. Inconsistent.
#19 - I lost some time as I didn't realise it was east of the junction and in the woodland where there was another wooden gate. Lost 2 minutes.
#9 - stopped 250m too early to look for it as there was another stream/ditch on the ground that wasn't marked on the map.
This was my first MBO outside of the Black Mountains Series so a nice change.
It'll be interesting to look at others' routes particularly Ian Cartwright who claimed to clear the course but said he mispunched CP20 even though he went past it twice.
Finished third behind Ian Cartwright (1st) and Ifor Powell (2nd).
Lost 4 minutes in Beckford ((#4>#22) as I had forgotten to fill my water bottles with water before the race. So I had to return to the village centre to try and find a willing resident or public tap to fill them. Didn't find either but did manage to find a water butt in somebody's garden so used that! I hope not to get a stomach bug. ;-)
Dropped only one checkpoint and collected 495 points but finished 11 minutes late so got a 20 minute penalty. Final score 475. Ian collected 495 and came back in exactly 3hrs whilst Ifor collected 490 I think but lost a little to finish just ahead of me.
S>1>2>3>4>22>21>20>24>25>26>18>16>12>14>13>15>17>19>23>(dropped 5)>6 >7>28>27>8>9>10>11>F
I changed my route plan several times during the first half of the race.
#4 - 300m from position marked on map but I figured this out pretty quickly so didn't lose too much time.
#24 - not easy to find but found it
#15 - concrete post. I was looking for an isolated concrete post but it was in fact a concrete fence post! Minor detail I know but I lost nearly 2 minutes as a result. They used "fence post" in other descriptions when it was in the fenceline. Inconsistent.
#19 - I lost some time as I didn't realise it was east of the junction and in the woodland where there was another wooden gate. Lost 2 minutes.
#9 - stopped 250m too early to look for it as there was another stream/ditch on the ground that wasn't marked on the map.
This was my first MBO outside of the Black Mountains Series so a nice change.
It'll be interesting to look at others' routes particularly Ian Cartwright who claimed to clear the course but said he mispunched CP20 even though he went past it twice.
Conditioning 1:02
ahr:134 max:157
Saturday May 14, 2016 #
Event: Questars Cotswolds
9 AM
Adventure Racing race 1 [0] 0.05 km (20 / km)
Questars Cotswolds Masters Tri Adventure Race
Finished 3rd
Highlighted route below is what I planned before starting. It changed when I got the CP values and learnt which ones were dummies (crossed out).
Finished 3rd
Highlighted route below is what I planned before starting. It changed when I got the CP values and learnt which ones were dummies (crossed out).
Paddling 1:00:00 [1] 6.35 km (6.3 kph)
Questars Cotswolds - Pershore (Leg 1 Kayak)
Forgot to,start my watch at the start line and only noticed at the kayak put in. Doh!
Kayak: 45, 44, 43, 42, 40, 41. (Cleared - just)
Forgot to,start my watch at the start line and only noticed at the kayak put in. Doh!
Kayak: 45, 44, 43, 42, 40, 41. (Cleared - just)
10 AM
Running 2:08:26 [1] 22.27 km (10.4 kph) +407m
Leg 2 run
Run: 20, 21, 23, 26, 25, 34, (dropped 37 - mistake in hindsight as came back early at end), 31, 32, 33, 29, 27, (past 26 again!), 23, 22 (dropped 3 CPs: 37, 36 & 39)
Run: 20, 21, 23, 26, 25, 34, (dropped 37 - mistake in hindsight as came back early at end), 31, 32, 33, 29, 27, (past 26 again!), 23, 22 (dropped 3 CPs: 37, 36 & 39)
1 PM
MTB 2:34:01 [1] 44.71 km (17.4 kph) +762m
Leg 3 MTB
MTB: 2, 6, 3, 7, 13, 16, 12, 14, 18, 19, 17, 11, 8, 9, 5, 4. (Cleared)
Came back to the finish at end of race with 14 mins to spare so should have got 37. Would have got 2nd place then behind Campbell Walsh who cleared the course.
MTB: 2, 6, 3, 7, 13, 16, 12, 14, 18, 19, 17, 11, 8, 9, 5, 4. (Cleared)
Came back to the finish at end of race with 14 mins to spare so should have got 37. Would have got 2nd place then behind Campbell Walsh who cleared the course.
Friday May 13, 2016 #
8 AM
Commute 23:25 [1] 10.6 km (2:13 / km) +25m 2:11 / km
RTW
Another beautiful day! Lots of people on the Taff Trail this morning. There seems to be an increase in school pupils cycling to school too.
Another beautiful day! Lots of people on the Taff Trail this morning. There seems to be an increase in school pupils cycling to school too.
6 PM
Commute 24:17 [3] 9.58 km (2:32 / km) +45m 2:29 / km
Thursday May 12, 2016 #
7 AM
Commute 24:06 [1] 10.59 km (2:17 / km) +4m 2:16 / km
RTW. Wet ground but dry skies! :-)
Promises to be a good day according to the forecast.
Promises to be a good day according to the forecast.
12 PM
Running 49:18 [1] 10.0 km (12.2 kph) +28m
Lunchtime run from work around Cardiff Bay with Rob Metcalfe.
Nice 5m/km pace but it was very hot and humid so very sweaty.
Nice 5m/km pace but it was very hot and humid so very sweaty.
C • Rob 1
6 PM
Commute 26:42 [1] 10.59 km (2:31 / km) +43m 2:28 / km
RHFW
Wednesday May 11, 2016 #
8 AM
Commute 24:35 [1] 10.6 km (2:19 / km) +4m 2:19 / km
Ride to work in heavy rain :-(
12 PM
Conditioning 30:00 [1]
Lower body stretches
Pull ups - 7, 7, 5
3 rounds of:
15 squats
10 lunges (5 each leg)
Tight hamstrings. Right one more than left one.
Pull ups - 7, 7, 5
3 rounds of:
15 squats
10 lunges (5 each leg)
Tight hamstrings. Right one more than left one.
6 PM
Commute 26:07 [1] 10.57 km (2:28 / km) +35m 2:26 / km
RHFW in pissing rain! :-(
Tuesday May 10, 2016 #
4 AM
Commute 29:48 [3] 12.28 km (2:26 / km) +50m 2:23 / km
8 AM
Commute 25:03 10.58 km (2:22 / km) +15m 2:21 / km
ahr:116 max:139 rhr:47 slept:8.5
Drizzly muggy weather. Had to wait 30 minutes to cool/dry down after arriving at work before showering!
RHR (lying down) is back down to normal which is good.
RHR (lying down) is back down to normal which is good.
12 PM
Conditioning 30:00 [1]
Lower body stretches
I gave blood an hour before the gym session so took it easy!
I gave blood an hour before the gym session so took it easy!
5 PM
Commute 23:22 [1] 9.39 km (2:29 / km) +33m 2:27 / km
ahr:126 max:201
Ride home to grab a lift.
Running 1:11:24 9.17 km (7.7 kph) +391m
ahr:124 max:156
MDC Tuesday Night Run - Penderyn
Great new route planned by Marcus. We found an old disused silica mine which was of great interest. We went down it but it was a dead en so turned back.
Some interesting history here: http://www.fforestfawrgeopark.org.uk/understanding...
Great new route planned by Marcus. We found an old disused silica mine which was of great interest. We went down it but it was a dead en so turned back.
Some interesting history here: http://www.fforestfawrgeopark.org.uk/understanding...