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Training Log Archive: GD44

In the 7 days ending Sep 3:

activity # timemileskm+m
  Adventure Racing1 6:01:59 46.02(7:52) 74.06(4:53) 1230
  Commute4 2:55:01 43.48(4:02) 69.97(2:30) 282
  Swimming2 1:07:12 0.76(1:28:17) 1.23(54:51)
  Running1 1:07:00 4.81(4.3/h) 7.74(6.9/h) 405
  Walking1 54:07 1.7(1.9/h) 2.74(3.0/h) 201
  Total9 12:05:19 96.77(7:30) 155.74(4:39) 2117
  [1-5]8 11:01:56

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MoTuWeThFrSaSu

Sunday Sep 3 #

Note

Joined the Village Gym today.

Wisdom tooth still aching like crazy, got tonsillitis and sniffles! Feel shit.



6 PM

Swimming 29:35 intensity: (15:00 @1) + (14:35 @2) 0.5 km (59:10 / km)

20 x 25m lengths in Village pool with Dawn

Saturday Sep 2 #

9 AM

Adventure Racing race 6:01:59 intensity: (3:49:13 @1) + (1:48:38 @2) + (24:08 @3) 74.06 km (4:53 / km) +1230m 4:31 / km
ahr:140

Questars Brecon Adventure Race (6hrs)

Results: https://www.questars.co.uk/results/1301-brecon-bea...

7th overall (3rd Vet). I was surprised to be so low to be honest and particularly to be behind Kevin Stephens who has been doing some BIG races recently and I thought would be tired.

The reason for this basically boils down to the following:

Strategy - I decided to run from the start to the kayak transition whilst the majority of the others above me biked first. This meant that I introduced an extra transition.

Dummy checkpoints: One of the CPs on my planned run from start to kayak ended up being a dummy. To make it worse I had to run up and over the hill but with no reward. Perhaps I should have run around the hill instead as Kris did (who had a similar strategy to mine).

MTB speed: The winner (Michael Holloway was knocking chunks out of me on each split due to his better MTB fitness. He was taking about 1-2 minutes per leg. This should improve as I haven't done much biking this year.

Nav: rusty as I overshot a few junctions on the run and bike. My MTB route choice was good though as it was the same as the other top guys.

Lost map: We were provided with two maps which were both needed for the MTB. I noticed that one was missing on a fast lumpy descent so had to double back to find it. Lost 5-6 minutes.

Run speed: Difficult to compare with the others as routes were different due to different overall strategies.

Paddling: I felt weak on this as my core didn't feel up to the job and my splits were slower than the top two.

Local Knowledge: Whilst I know the area reasonably well, the winner (MIchael Holloway) lives in Brecon and said he hardly had to look at the map between CPs.

Summary: I don't think I would have beaten Mike even on a good day and in good shape as he was on fire. Beating James Brown might have been a tall order too. However I could probably get back to podium positions when I fix my multi-dis fitness.

Run 1: 9km, 52mins (10.4kph)
Kayak: 4.7km, 45mins (6.2kph)
Run 2: 7.6km, 46mins (9.9kph)
MTB: 47.9km, 3hrs (16kph)
Run 3: 4.7km, 30mins (9.4kph)

Health: Bottom left wisdom teeth have been breaking through in the last couple of days which has been really painful and preventing good nights of sleep. I never take painkillers but I had to for this!

Friday Sep 1 #

8 AM

Commute 24:40 intensity: (4:16 @0) + (15:22 @1) + (3:17 @2) + (1:45 @3) 10.62 km (2:19 / km) +4m 2:19 / km
ahr:134

RTW

5 PM

Commute 30:22 [1] 10.71 km (2:50 / km) +30m 2:48 / km
ahr:121 max:187

RHFW

Thursday Aug 31 #

6 PM

Swimming 37:37 [1] 0.73 km (51:53 / km)

Swimming lessons at Cardiff International Pool

First time I could do a whole length in front crawl (with head in water) without stopping mid-length (25m pool). Yipee.

Wednesday Aug 30 #

8 AM

Commute 26:03 [1] 10.69 km (2:26 / km) +4m 2:26 / km
ahr:116 max:140

Commute to work
6 PM

Commute 1:33:56 intensity: (5:00 @0) + (1:23:26 @1) + (40 @2) + (4:50 @3) 37.96 km (2:28 / km) +244m 2:24 / km
ahr:122 max:154

Rode home via Pont Ebbw Bridge (NEwport)

Total: 13356

Must do this more often

Tuesday Aug 29 #

8 AM

Running 1:07:00 intensity: (1:02:01 @1) + (2:07 @2) + (2:52 @3) 7.74 km (6.9 kph) +405m
ahr:123 max:150

Ran up a hill from Bergen city centre and back

11 AM

Walking 54:07 [0] 2.74 km (3.0 kph) +201m

Walk up to Floyen viewing point with Dawn

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