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Training Log Archive: GD44

In the 7 days ending Apr 14:

activity # timemileskm+m
  MTB1 2:59:15 26.26(8.8/h) 42.27(14.1/h) 1255
  Commute3 1:40:48 18.99(5:19) 30.56(3:18) 30
  Conditioning1 45:00
  Total5 5:25:03 45.25 72.82 1284

» now

Sunday Apr 14 #

11 AM

MTB race (MBO) 2:59:15 intensity: (1:12:17 @1) + (16:39 @2) + (26:52 @3) + (17:44 @4) + (45:43 @5) 42.27 km (14.1 kph) +1255m

BMBO Event 4 - Wentwood

Planner: Ian Kennet
Format: Small Area Format (SAF)
Time limit: 3hrs

Assumed FTP 260W

1Active Recovery00:16:1400:16:149.1%1143
 Sweet Spot00:11:16 6.3%229247
5VO2 Max00:20:5900:45:4311.7%276315
 Anaerobic00:24:44 13.8%3153000

Very bad day at the office! One to forget. No HR log.

Decided to do reds first but in anti-clockwise direction which is opposite to most other people.

S>3:A 70 year old was faster than me to the first CP. I got totally disorientated in the woods leading up to it due to the number of tracks on the ground and me thinking that the ground and surroundings (e.g. forest/field boundaries) not matching. I took 18:49 and Mike Wimpenny took 13:36. I lost over 10 minutes.
3>21: No problem.
21>13: Lost 40s as I flew past the CP and had to double back.
13>15: Lost 4 mins. The map showed a road next to the Wentwood Reservoir dam that didn't exist!
15>11: OK
11>17: OK
17>23: TWO MAJOR COCK UPS. A) I went back to CP11! I didn't realise I'd done this until I reviewed the following day. I lost 6.5mins due to this. B) Lost 5 minutes as the track junction from the gravel road was hidden by big logs. I went down another and had to come back round from the opposite direction.
23>19: OK albeit a little cagey.
19>7: After collecting CP19 at 1:23, I diddly daddled for several minutes deciding on whether or not to switch to blues. I lost 4 minutes and decided to carry on to get two more red CPs before turning back. My decision to carry on was right as otherwise I would have finished early with 15 less points (if collected all blues). Lost 1min turning down the wrong track and then lost another 1minute by overshooting CP#9.
7>9: OK

Switch to blues

9>18: OK
18>4: OK
@#4 I decided to drop the furthest blue (22) to the west as it was too committing. However it was a 30 pointer!
4>16: To trig. OK
16>20: Learnt my lesson from nearby red 23 so easy to navigate. Ifor was fastest with 5:00, I was third fastest with 5:34.
20>14: OK
14>12: Lost 2 mins as I started going on a non-ideal route option then realised my error.
12>24: OK
24>8: Lost 3 minutes as I went down a wrong track and didn't realise until I checked my compass.
8>10: OK
10>6: OK
6>F: OK. Managed to get back with less than a minute to spare.

Total time lost = 37 minutes. COULD THIS BE MY WORST EVER RACE? The piss up on Friday probably had more of an effect that I thought.

Saturday Apr 13 #


Painting kitchen in Cae Ty Mawr all day. Lovely day to be missing a run/ride. :-(

Friday Apr 12 #


Took a train to work then had the End of Financial Year Office Party from 1700 and I was out until 0130!

Thursday Apr 11 #


Drove to work and back as had meeting in Coryton in afternoon.

Wednesday Apr 10 #

7 AM

Commute 33:53 [1] 8.61 km (3:56 / km)

Nextbike ride from Whitchurch to AECOM Office in Callaghan Square.

Commute 7:25 [1] 2.12 km (3:30 / km)

Nextbike ride from AECOM to Arup office in Cardiff Bay.

5 PM

Commute 33:14 [1] 9.2 km (3:37 / km) +24m 3:34 / km

Nextbike ride from work to home. Had intended to ride home on my bike but i’d Left th padlock key at home!

Tuesday Apr 9 #

8 AM

Commute 26:16 [1] 10.62 km (2:28 / km) +6m 2:28 / km
ahr:119 max:131

RTW on my bike.

Didn’t ride it home because we went out for a few drinks after work as Eliza Howell was over from Oz.

Monday Apr 8 #

8 AM

Conditioning 45:00 [1]

Kyla Pilates

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