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Training Log Archive: GD44

In the 7 days ending Sep 22:

activity # timemileskm+m
  Running3 5:09:57 28.0(5.4/h) 45.07(8.7/h) 2055
  Commute8 3:46:23 56.35(4:01) 90.69(2:30) 181
  Walking1 1:47:11 5.14(2.9/h) 8.27(4.6/h) 47
  Conditioning2 1:30:00
  Total12 12:13:31 89.49 144.02 2283
  [1-5]10 9:32:16

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MoTuWeThFrSaSu

Sunday Sep 22 #

2 PM

Walking 1:47:11 [0] 8.27 km (4.6 kph) +47m

Recovery walk with Dawn. Had planned to do short cycle ride to stretch the legs after the BMFR but Dawn wanted a walk instead.

Walked to Plan2Ride in Tongwynlais and had a nice coffee and cake!

Saturday Sep 21 #

12 PM

Running race 3:25:49 intensity: (46 @0) + (15:37 @1) + (3:00:37 @2) + (8:49 @3) 27.18 km (7.9 kph) +1604m
ahr:152 max:163

Black Mountains Fell Race
https://www.racetek-live.co.uk/website/public_resu...
https://www.strava.com/activities/2727978789

3hr 25m 44s - 12th place out of 71 (top 17%)

Hottest one that I've done. I took it fairly easy up the first track (approach to PCC) as I'd not done much running for a while, it was hot and I'd had 4 pints of IPA and a glass of wine the night before.

My time is my fourth fastest time out of six races; only two minutes slower than my second fastest time. So reasonably happy with that.

1st: 3:06:01 (2015) - I was flying in 2015!
2nd: 3:23:40 (2011)
3rd: 3:25:17 (2017)
4th: 3:25:44 (2019)
5th: 3:36:14 (2012) - made a nav errror
6th: 3:36:34 (2016) - my first long run after breaking my scaphoid

CP1 to CP2 - second slowest split time in top 19 finishers! Aargggh.
Pen Twyn Glas to Grwynne Fach. Went left of knoll then stayed relatively high. Didn't seem to gain much on those that went right of knoll.

Pen-y-Gadair ascent: went most direct route but the vegetation was pretty dense. Interestingly not as wide as I did in 2015 and 2017. I think I should consider hugging the fenceline next time and then dive left as I seemed to lose a minute or two on the others just ahead of me at Grwynne Fach.

CP3 to CP4 - slowest time in top 17 finishers - no leg speed on flat!

CP4 to CP5: I got the third fastest time of all runners
Descent off Bal Mawr - I carried off on the track and turned right. Nailed this but went slightly too far right just before the gate. Two other runners carried on too far on the track so I'd passed two runners through virtue of their mistake. My line was fast too as I caught up three other runners.

Ascent of Crug Mawr - went diagonal and found a few sheep trods. Caught up to the first lady as she went the traditional up and left route.

CP5 to Finish
Crug Mawr descent - I had passed the first lad on the ascent but she overtook me on the descent due to faster pace and better higher line on Crug Mawr ridge.

Clothes: La Sportiva Ultra Raptors, X-socks Trek, 2XU shorts with lycra liner, MDC vest, Montane 1l bumbag (containing 500ml bottle which was full at start, whistle, light waterproof top, 3 gels, 1 x Clif Shot Bloks packs. Thumb compass.

24 deg C in Llanbedr. Mild breeze on tops.

Nutrition: Porridge for brekkie and protein shake. Had three small bananas on way between home and race start. During race I had 3 gels and 1 pack of CLIF shot bloks. Filled up bottle at every stream crossing inc electrolyte tab.


PosNameSurnameStartCP1CP2CP3CP4CP5Finish
   LlanbedrPCCPen y Gadair FawrChwarel y FanBal MawrCrug MawrLlanbedr
1TimLenton0:00:00 (0:00:00)0:30:03 (0:30:03)1:24:19 (0:54:16)1:51:06 (0:26:47)2:03:25 (0:12:19)2:39:26 (0:36:01)2:58:19 (0:18:53)
2PaulMurrin0:00:00 (0:00:00)0:27:58 (0:27:58)1:23:12 (0:55:14)1:50:40 (0:27:28)2:03:01 (0:12:21)2:44:05 (0:41:04)3:05:08 (0:21:03)
3BenGibbison0:00:00 (0:00:00)0:29:33 (0:29:33)1:28:42 (0:59:09)1:57:25 (0:28:43)2:10:05 (0:12:40)2:49:09 (0:39:04)3:10:12 (0:21:03)
4MatthewWaters0:00:00 (0:00:00)0:32:46 (0:32:46)1:32:59 (1:00:13)2:02:52 (0:29:53)2:14:42 (0:11:50)2:55:49 (0:41:07)3:17:05 (0:21:16)
5MarkAlston0:00:00 (0:00:00)0:30:01 (0:30:01)1:27:17 (0:57:16)1:56:05 (0:28:48)2:07:35 (0:11:30)2:54:59 (0:47:24)3:17:38 (0:22:39)
6TomTurner0:00:00 (0:00:00)0:31:17 (0:31:17)1:30:21 (0:59:04)2:00:44 (0:30:23)2:13:22 (0:12:38)2:58:00 (0:44:38)3:19:55 (0:21:55)
7NikiRadnedge0:00:00 (0:00:00)0:34:27 (0:34:27)1:36:13 (1:01:46)2:07:04 (0:30:51)2:19:58 (0:12:54)3:02:10 (0:42:12)3:22:04 (0:19:54)
8NickBiggs0:00:00 (0:00:00)0:32:51 (0:32:51)1:32:44 (0:59:53)2:02:04 (0:29:20)2:14:49 (0:12:45)2:59:37 (0:44:48)3:22:11 (0:22:34)
9DanSandford0:00:00 (0:00:00)0:34:28 (0:34:28)1:36:37 (1:02:09)2:06:50 (0:30:13)2:20:07 (0:13:17)3:03:08 (0:43:01)3:23:18 (0:20:10)
10TimWoodier0:00:00 (0:00:00)0:33:52 (0:33:52)1:36:18 (1:02:26)2:06:41 (0:30:23)2:19:54 (0:13:13)3:02:44 (0:42:50)3:23:51 (0:21:07)
11ClarePatterson0:00:00 (0:00:00)0:33:38 (0:33:38)1:36:24 (1:02:46)2:08:04 (0:31:40)2:21:01 (0:12:57)3:03:30 (0:42:29)3:24:39 (0:21:09)
12GaryDavies0:00:00 (0:00:00)0:34:40 (0:34:40)1:38:41 (1:04:01)2:09:51 (0:31:10)2:23:19 (0:13:28)3:03:24 (0:40:05)3:25:44 (0:22:20)
13IanWhistance0:00:00 (0:00:00)0:33:14 (0:33:14)1:35:35 (1:02:21)2:08:18 (0:32:43)2:21:03 (0:12:45)3:04:25 (0:43:22)3:27:47 (0:23:22)
14MattFarreh0:00:00 (0:00:00)0:35:24 (0:35:24)1:38:29 (1:03:05)2:10:05 (0:31:36)2:22:14 (0:12:09)3:05:59 (0:43:45)3:28:47 (0:22:48)
15RhianProbert0:00:00 (0:00:00)0:34:45 (0:34:45)1:39:45 (1:05:00)2:11:10 (0:31:25)2:24:24 (0:13:14)3:08:00 (0:43:36)3:30:02 (0:22:02)
16GrantLewis0:00:00 (0:00:00)0:33:26 (0:33:26)1:35:43 (1:02:17)2:08:00 (0:32:17)2:19:52 (0:11:52)3:06:02 (0:46:10)3:30:33 (0:24:31)
17GarethBradbury0:00:00 (0:00:00)0:35:08 (0:35:08)1:38:10 (1:03:02)2:09:39 (0:31:29)2:22:45 (0:13:06)3:11:36 (0:48:51)3:34:07 (0:22:31)
18MichaelGreenacre0:00:00 (0:00:00)0:34:36 (0:34:36)1:37:09 (1:02:33)2:08:07 (0:30:58)2:21:45 (0:13:38)3:09:53 (0:48:08)3:36:14 (0:26:21)
19SamClough0:00:00 (0:00:00)0:34:34 (0:34:34)1:37:35 (1:03:01)2:07:53 (0:30:18)2:21:47 (0:13:54)3:09:49 (0:48:02)3:36:17 (0:26:28)
20AlastairMorton0:00:00 (0:00:00)0:36:20 (0:36:20)1:40:58 (1:04:38)2:12:38 (0:31:40)2:26:50 (0:14:12)3:16:36 (0:49:46)3:40:11 (0:23:35)
21DavePowell0:00:00 (0:00:00)0:35:58 (0:35:58)1:42:19 (1:06:21)2:15:11 (0:32:52)2:28:50 (0:13:39)3:17:11 (0:48:21)3:41:40 (0:24:29)


Friday Sep 20 #

7 AM

Commute 25:16 intensity: (9:46 @1) + (14:41 @2) + (49 @3) 10.56 km (2:23 / km)
ahr:124 max:139

RTW

6 PM

Commute 29:11 intensity: (28:09 @1) + (47 @2) + (15 @3) 10.73 km (2:43 / km) +26m 2:41 / km
ahr:107 max:134

RHFW

Beautiful sunny evening!

Thursday Sep 19 #

7 AM

Commute 25:17 intensity: (10:16 @1) + (14:00 @2) + (1:01 @3) 10.63 km (2:23 / km)
ahr:123 max:138

RTW

3 PM

Conditioning 45:00 [0]

Sports Massage

Quads 30 mins
Hams and calves 15 mins

Lots of knots in quads and very tight. She said it was one of the tightest quads she’d ever massaged!
5 PM

Commute 29:44 intensity: (28:26 @1) + (1:04 @2) + (14 @3) 10.8 km (2:45 / km) +27m 2:43 / km
ahr:108 max:137

RHFW

Wednesday Sep 18 #

7 AM

Commute 25:13 intensity: (25:08 @1) + (5 @3) 10.6 km (2:23 / km) +6m 2:22 / km
ahr:113 max:124

RTW

5 PM

Commute 31:23 intensity: (20:24 @1) + (8:22 @2) + (41 @3) + (1:56 @4) 12.67 km (2:29 / km) +74m 2:24 / km
ahr:119 max:149

Cardiff Bay to Morganstown



Running 34:32 intensity: (9:48 @1) + (22:11 @2) + (2:33 @3) 7.18 km (12.5 kph) +130m
ahr:149 max:161

SWOC Street O - Radyr/Morganstown

45min Street O using the MapRun phone app for the first time.

Forgot to turn my watch on until 10mins in but luckily had the phone app to tell me expired time! Did OK but I lost some time on the first CP as it wouldn't register on the phone. I think the coordinates for it were slightly out and further north than shown on the map.

Commute 11:31 intensity: (7:02 @1) + (3:59 @2) + (30 @3) 4.36 km (2:39 / km) +19m 2:35 / km
ahr:120 max:145

Morganstown to Whitchurch

Tuesday Sep 17 #

6 PM

Running 1:09:36 intensity: (8:18 @0) + (41:16 @1) + (16:46 @2) + (3:16 @3) 10.71 km (9.2 kph) +321m
ahr:133 max:163

MDC Tuesday Night Run - Penrhys

Moving Time: 1:01:18 (Strava)
Elapsed Time: 1:09:36

Three new faces tonight!

Monday Sep 16 #

8 AM

Commute 22:23 intensity: (13:16 @1) + (7:40 @2) + (1:27 @3) 9.65 km (2:19 / km)
ahr:120 max:136

RTW

Conditioning 45:00 [1]

Pilates with Kyla - group class in work

6 PM

Commute 26:25 intensity: (16:49 @1) + (8:18 @2) + (1:18 @3) 10.68 km (2:28 / km) +30m 2:26 / km
ahr:118 max:140

RHFW - raining :-(

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