Training Log Archive: GD44In the 7 days ending May 11, 2017:
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Thursday May 11, 2017 #
8 AM
Commute 19:35 [1] 8.49 km (2:18 / km) +16m 2:17 / km
ahr:113 max:135
RHFW
1 PM
Conditioning (Yoga) 1:00:00 [1]
In ATkins office with a "cool" young dude called Dan I think.
He taught us how to hop from a downward dog to a position where your feet are in between your hands.
He taught us how to hop from a downward dog to a position where your feet are in between your hands.
7 PM
Commute 25:06 [1] 8.67 km (2:54 / km) +40m 2:50 / km
ahr:108 max:144
RTW
Wednesday May 10, 2017 #
Event: Cardiff Park Series 1
8 AM
Commute 21:13 [1] 8.65 km (2:27 / km) +17m 2:26 / km
First commute to work in ages. I must get back into routine with this. I loved it!
Very weary of dogs, car doors etc in advance of Dragons Back!!
Very weary of dogs, car doors etc in advance of Dragons Back!!
5 PM
Commute 9:59 [1] 2.57 km (3:53 / km) +13m 3:47 / km
ahr:74 max:85
Longcross to Roath Park Lake
Running 40:49 7.35 km (10.8 kph) +71m
ahr:131 max:145
SWOC Park O - Roath Park
Still tired from the weekend. Absolutely nothing in the legs.
1 Marcus Pinker M40 FVO 00:22:47
2 Ake Fagereng M21 SWOC 00:25:08
3 Mark Ponsford M21 SWOC 00:26:48
6 Ben Doherty M21 SBOC 00:28:04
4 Graeme Ambler M35 BOK 00:28:10
5 Richard Cronin M21 NGOC 00:28:28
Forgot to punch start - given time of 1 minute for 1st control
7 Gary Davies M40 SWOC 00:30:23
8 Alice Bedwell W55 BOK 00:31:36
9 Duncan Innes M55 SWOC 00:32:45
Still tired from the weekend. Absolutely nothing in the legs.
1 Marcus Pinker M40 FVO 00:22:47
2 Ake Fagereng M21 SWOC 00:25:08
3 Mark Ponsford M21 SWOC 00:26:48
6 Ben Doherty M21 SBOC 00:28:04
4 Graeme Ambler M35 BOK 00:28:10
5 Richard Cronin M21 NGOC 00:28:28
Forgot to punch start - given time of 1 minute for 1st control
7 Gary Davies M40 SWOC 00:30:23
8 Alice Bedwell W55 BOK 00:31:36
9 Duncan Innes M55 SWOC 00:32:45
Commute 15:18 5.14 km (2:58 / km) +30m 2:53 / km
ahr:102 max:127
Tuesday May 9, 2017 #
8 AM
Conditioning (Yoga) 1:00:00 [1]
Yoga at NDC. Kat wasn't there so there was a stand-in.
1 PM
Walking 3:10:11 8.12 km (2.6 kph) +335m
Setting out signs for CyA Summer Fell Race
Elapsed Time: 3:10:11
Moving Time - 1:24:14
Beautiful sunny afternoon to be putting out signs and tape.
For future reference, I left work at 1pm and went straight up to Mountain View Ranch. I was done and back at the ranch by about 5.15pm I think. So had time to set up the stall, forms etc way in advance of people arriving. John Aggleton brought Dawn up by 1800.
Elapsed Time: 3:10:11
Moving Time - 1:24:14
Beautiful sunny afternoon to be putting out signs and tape.
For future reference, I left work at 1pm and went straight up to Mountain View Ranch. I was done and back at the ranch by about 5.15pm I think. So had time to set up the stall, forms etc way in advance of people arriving. John Aggleton brought Dawn up by 1800.
Saturday May 6, 2017 #
10 AM
Running race 3:57:01 37.61 km (9.5 kph) +1518m
ahr:151 max:166
Preseli Beast Fell Race - 2nd attempt (1st was 2015)
Quite a hot day and I set out in the knowledge that I didn't have the same speed that I had in 2015 so set my self a target of sub-4hr. I was 3:44:35 in 2015. So I was just over 12 mins slower which wasn't too shabby (in my opinion). I would have come third with this time in 2016! I was 20th this time as it was a Welsh FRA Summer Series counter so the field was pretty tasty. 136 finishers.
Dan Doherty (Irish International Fell Runner recruited by Mynydd Du) broke Harry Jones' 2015 course record by a few minutes and set 3:05:35. He broke the South Wales Traverse about a month ago so he is pretty fast!
Sam Gregory (new MDC recruit) came third overall, I finished about 17th ish and John Aggleton finished about 21st ish only 3 minutes behind me. We won the male team prize (3 fastest times count)! John was over the moon!
I tpaed my feet in accordance with the videos below as a trial in advance of Dragons Back:
https://youtu.be/h8DrWC_jYyc
https://youtu.be/h-L5KX9QSQA
https://youtu.be/Hrxst0OKuJc
In summary the tape I used stuck on well and I didn't feel any lumps that may/may not have been created in it as I ran. I had taped all my toes except my big ones. The right big toe developed a mini blister on a fold underneath. In conclusion I am likely to tape my feet every day in Dragons Back including my big toes.
Clothing:
Scott Kinabalu Supertrac (9)
Dexshell socks
2XU shorts with lycra liner
MDC technical tee
(No arm warmers or gilet)
Ultimate Direction Adventure Vest 3.0 with 2 x 600 soft flasks
I found the pack a little bouncy today. I need to tighten the straps a little I think.
Nutrition:
2 packs of Clif Shot Bloks
1 Clif gel
(probably not enough)
1.2l of water with electrolytes (carried from start)
0.6l of plain water (refilled at Newport)
Note: lots of water stations and food on the way round.
Newport Water Station:
2015 - 1:36:27
2017 - 1:43:45 (7mins slower)
Quite a hot day and I set out in the knowledge that I didn't have the same speed that I had in 2015 so set my self a target of sub-4hr. I was 3:44:35 in 2015. So I was just over 12 mins slower which wasn't too shabby (in my opinion). I would have come third with this time in 2016! I was 20th this time as it was a Welsh FRA Summer Series counter so the field was pretty tasty. 136 finishers.
Dan Doherty (Irish International Fell Runner recruited by Mynydd Du) broke Harry Jones' 2015 course record by a few minutes and set 3:05:35. He broke the South Wales Traverse about a month ago so he is pretty fast!
Sam Gregory (new MDC recruit) came third overall, I finished about 17th ish and John Aggleton finished about 21st ish only 3 minutes behind me. We won the male team prize (3 fastest times count)! John was over the moon!
I tpaed my feet in accordance with the videos below as a trial in advance of Dragons Back:
https://youtu.be/h8DrWC_jYyc
https://youtu.be/h-L5KX9QSQA
https://youtu.be/Hrxst0OKuJc
In summary the tape I used stuck on well and I didn't feel any lumps that may/may not have been created in it as I ran. I had taped all my toes except my big ones. The right big toe developed a mini blister on a fold underneath. In conclusion I am likely to tape my feet every day in Dragons Back including my big toes.
Clothing:
Scott Kinabalu Supertrac (9)
Dexshell socks
2XU shorts with lycra liner
MDC technical tee
(No arm warmers or gilet)
Ultimate Direction Adventure Vest 3.0 with 2 x 600 soft flasks
I found the pack a little bouncy today. I need to tighten the straps a little I think.
Nutrition:
2 packs of Clif Shot Bloks
1 Clif gel
(probably not enough)
1.2l of water with electrolytes (carried from start)
0.6l of plain water (refilled at Newport)
Note: lots of water stations and food on the way round.
Newport Water Station:
2015 - 1:36:27
2017 - 1:43:45 (7mins slower)