Training Log Archive: GD44

Pootle to work

Lower body stretches

Pull ups - 1 x 10 (straight bar)

Front plank - 2 x 60s
Side plank - 2 x 45s

Tricep pull downs - 3 x 15 (21lbs)

RHFW

Event: Black Mountains MBO - Event 4 Talybont near Brecon
 

Black Mountains MBO - Event 4 Talybont-on-Usk

I thoroughly enjoyed this race! Finished 2nd.

Results

S>25: Studied the map for 2.5mins then off I went. I deliberately went anti-clockwise to avoid the ascending the horrible steep Cwm Pyrgad Restricted Byway. I also decided to collect the three at the NW of the map early as I knew my legs would be fresher for the big climbs early on.
25>24: Big climb!
24>23: Some more climb and then a lovely descent.
23>22: A loop around the upper slopes of the Clydach valley.
22>03: I stopped for over 2 mins after collecting CP22 to plan my next steps. In and out to CP3.
03>21: Fast road section then a big climb to CP21.
21>20: Great descent then I went past the turning onto the restricted byway by 450m and a climb and lost just under 4 mins. The restricted byway was rough!
20>19: Climb. OK.
19>04: Big climb on slippery rocks/stones. In the dry this is no problem but my rear tyre slipped a few times and I had to get off and push. I made a mistake in a previous race here and made sure I didn't do it again.
04>18: Slog up to the top of Pen Bwlch Gasgwm.
18>17: First half was on slow wet peaty moorland but the second half was on fast gravel tracks through the quarry.
17>16: Big descent.
16>15: Even bigger descent and rougher too. I overtook a farmer on a quad bike which surprised him and gave him a fright. Then fast road section to #15.
15>14: Fast road section to 14. Nice.
14>07: Took 30s to study the map at #14 then decided to go to 07. I almost lost the rear end on a fast descending bend as the road was wet! Then a climb up and over to 07.
07>06: Diagonal descent through a field, a few gates and then over a bridge onto the canal towpath.
06>08: Fast section on canal towpath. I stuck on the towpath this time as I took the road option last time.
08>09: Down to and over Llangynidr Bridge then up the hill towards Bwlch. I thought the CP was at the main junction but it wasn't! It was at the previous junction. I had to go back down the hill to get it and back up again. Lost 3 mins.
09>10: It was at the same spot as last time so I knew where to go. However there was a "fun horse ride" on the small road and track. I spooked one horse but I did talk at the riders far in advance of reaching them.
10>13: I stopped too early at an earlier BW gate but didn't lose much time.
13>12: There are 2 routes up the hill after 13. I normally take the eastern one but I decided to take the western one this time. It's steeper and I had to get off and push a few bits.
12>11: This area seems to have changed from previous events. New fencing and gates perhaps? Technical descent through the woods and horses had eroded the lower side of the narrow cutting so would have been very easy to slip. I had a massive wobble on one section but held it. The road section then out and back to 11.
11>F: Fast finish and managed to come in under 3 minutes late.

I dropped 3 CPs namely 01, 02 & 05.

Matthew McMillan (Michael Holloway's mate) won and I finished behind him. I lost 7 minutes in time so I doubt I would have had time to get another CP. So a big pat on the back for Matthew.

1. Matthew McMillan 475-13=462
2. Gary Davies 445-3=443
3. Michael Holloway 445-5 = 440
4. Richard Haynes 435
5. Clare Dallimore 425
6. Nick Dallimore 415
7. Mark Morgan =420-11=409

Ifor Powell wasn't there which was a shame.

C • well done. 2

Event: The Chilterns Adventure Race
 

Questars Adventure Race - Chilterns

Finished 2nd overall behind Tom Davies. Only us two cleared the course but he was faster than me.

Detailed report to follow.

RTW

Drizzle so put on coat and w/p trousers. Got to work all sweaty and hot. Very humid. Blurgghhh!

Lower body stretches

Front plank - 2 x 60s
Side plank - 2 x 45s each side

Pull ups - 3 x 7

RTW

Talked to Jamie Newman on the way in and got the low down on his brother and his business. Celt Brewery went into administration and he sold the Celt Brewery brand. He's kept the premises and looking to re-start brewing under another name/business.

RHFW with Tim Wilkinson up to Gabalfa

Event: Cosmeston Evening Event
 

RTW

Lower body stretches

Front plank - 3 x 60s
Side plank - 3 x 45s each side

Pull ups - 2 x 7

Bicep curls
Triceps (on lat pull down machine)
Shoulder press (9kg)
Dumbbell press

Cardiff Bay to Cosmeston

SWOC evening event in Cosmeston, Green, 6.0km.

Nice little tussle with Mark Ponsford. Marcus did it in 30m 34s and 700m less distance!



Lost time:
- trying to go direct to 4 but decided to abandon and go long way around
- should have taken flatter route to 6
- i took a very long way around to 8
- #10
- #11 - went wrong way around the lake (long way around)

C • Map 1

Cosmeston to Whitchurch

Back ready for the Wales v Portugal match.

RTW - felt strong even though I'd only done Maratona on Sunday.

Ride to Morganstown from Cardiff Bay

MDC Run - Morganstown (Ty Nant) to The Garth

Big group with a few new faces. From Gwaelod, we ran up the disused railway line to the northern portal of the old tunnel which now runs through the quarry. But there was no path from there. So we traversed the eastern flanks of the quarry (outside) and up to the top. I had expected to see a path around the perimeter of the quarry edge but there was none to the south. We wanted to go south around the perimeter but had to go north i.e. the long way around.

A few went back down to the road but Emma B, Keri James, Tim Green and I went around the quarry in an anti-clockwise direction. They all loved it as they'd never been up there before.

We arrived last back in the car park at Ty Nant then headed off to Alan Stone's house for grub!

Ride from Ty Nant to home. Forgot to log the route so a guess.