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Training Log Archive: GD44

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running3 6:48:26 39.78(5.8/h) 64.02(9.4/h) 1098
  Commute8 3:35:32 50.52(4:16) 81.31(2:39) 135
  Walking1 2:38:00 7.52(2.9/h) 12.1(4.6/h) 254
  Conditioning2 1:14:37 2
  Total12 14:16:35 97.82 157.43 1490
  [1-5]12 14:02:36

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MoTuWeThFrSaSu

Sunday Nov 10 #

10 AM

Conditioning (Pilates) 30:00 [1]

Followed some PIlates sessions on YouTube:

Quick Morning Pilates Routine

Pilates for Runners

2 PM

Note

Wiggle were selling a Tacx Neo 2 Smarttrainer for £899 (£300 discount) so after much research, I decided to buy one.

Reasoning:

- TrainerRoad will be able to adjust the smart trainer automatically in the workouts and avoid me having to adjust manually as I currently do.
- Far quieter than my current set up which sometimes prevents me from training in the early mornings (for fear of waking Dawn up)
- Far quieter to enable me to listen to TV at reasonable volume levels.
- Folds up so can lean against the wall when not in use (during summer)
- enables a little side-to-side rocking to prevent saddle soreness.

Christmas present!

Saturday Nov 9 #

9 AM

Running 5:03:55 intensity: (2:59 @0) + (4:11:45 @1) + (35:50 @2) + (13:21 @3) 44.0 km (8.7 kph) +1063m
ahr:139 max:154

Endurancelife Gower Marathon

Started in Oxwich this year and went anti-clockwise. When I've done it (3 or 4 times?) in the past, it started in Rhossili and went clockwise. Slightly shorter too.

Not the best of preparations by drinking 7 pints of Ship Yard Ale the night before but at least I dragged myself out of bed at 0600 and got to Gower for the 0900 start.

Started off in lightweight waterproofs as it was raining and cold to start but the rain stopped about 60 minutes in and the sun came out. Then I started roasting! So had to remove the Montane Minimus Top and Bottom after 65mins/10.5km.

Clothing:
La Sportiva Ultra Raptor
Dexlite Knee Height W/p socks
Montane Tights
EL Tech T S/S top
Arm Warmers
Montane Featherlite Gilet

Food:
600ml water pouch (full from start and refilled twice)
Shot Bloks x2 packs
1 x Gu Gel
Caramel Bar
Small piece of banana at each of three checkpoints

Brutally muddy in some sections.

Natalie beat me by a country mile with a time of 4hr 29m 47s (12th overall & 2nd female).

I finished 28th overall out of 150.

2016: 8th - 4hr 44m (Nat 4hr 58m)
2013: 37th - 5hr 8m
2012: 5hr 2m

Walking 2:38:00 intensity: (11:00 @0) + (2:27:00 @1) 12.1 km (4.6 kph) +254m

Collecting signs and tape on the far eastern part of the course including all those on the 10km race route.

Did so with Nat and had a great little catch up talking about everything from Brexit, to AR, to prostate tests to future work!

Friday Nov 8 #

8 AM

Commute 26:18 intensity: (25:27 @1) + (25 @2) + (26 @3) 9.85 km (2:40 / km)
ahr:112 max:127

RTW

10 PM

Commute 29:03 [1] 9.88 km (2:56 / km) +30m 2:54 / km
ahr:96 max:117

Drunken ride home from The Mount Stuart pub in the Bay. Cat and Tim's leaving do.

Disappointed that all the chip shops were shut on the way home!

Thursday Nov 7 #

7 AM

Running 54:23 intensity: (9:58 @1) + (40:41 @2) + (3:44 @3) 10.54 km (11.6 kph) +6m
ahr:129 max:143

Run to work with IAMRUNBOX

No laptop or diary as I'd left them in work the night before. Just had to carry underwear and shirt plus headtorch for use in night.

Loved it!

6 PM

Running 50:08 intensity: (2:03 @1) + (46:48 @2) + (1:17 @3) 9.49 km (11.4 kph) +29m
ahr:129 max:141

Run home

Wednesday Nov 6 #

7 AM

Commute 23:09 intensity: (19:01 @1) + (3:40 @2) + (28 @3) 9.58 km (2:25 / km) +6m 2:25 / km
ahr:117 max:131

RTW

7 PM

Commute 25:41 intensity: (23:14 @1) + (1:16 @2) + (1:11 @3) 9.63 km (2:40 / km) +25m 2:38 / km
ahr:110 max:131

RHFW

Tuesday Nov 5 #

1 PM

Commute 25:39 [1] 10.57 km (2:26 / km) +6m 2:25 / km
ahr:107 max:120

Ride from home to Nuffield Health Hospital in Cardiff Bay.

3 PM

Note

Nuffield Health - Health Assessment

Not surprised to hear that I'm a very healthy individual. One minor thing to potentially work on is flexibility of the back. It's in the normal range but could be better. It's only normal as I sit down most of the day.

4 PM

Commute 31:54 intensity: (24:54 @1) + (6:04 @2) + (56 @3) 10.51 km (3:02 / km) +33m 2:59 / km
ahr:113 max:143

Ride home after Nuffield Health Assessment

Decided not to run with MDC tonight as I wasn't allowed to eat today until they'd taken my bloods at 1445. So I was hardly full of energy.

However they did note that my blood sugar levels were at the upper end of the normal range!

Monday Nov 4 #

7 AM

Commute 25:46 intensity: (23:04 @1) + (1:54 @2) + (48 @3) 10.74 km (2:24 / km) +6m 2:24 / km
ahr:116 max:132

RTW

Put the commute tyres, mudguards and rack back on the commuter after the CX yesterday.

Conditioning (Pilates) 44:37 [1] +2m
ahr:64 max:77

Pilates with Kyla (Group Class)

6 PM

Commute 28:02 intensity: (24:23 @1) + (2:18 @2) + (1:21 @3) 10.55 km (2:39 / km) +30m 2:37 / km
ahr:113 max:138

RHFW

Forgot my handlebar mounted bike light so used a headtorch instead. So had to go slower.

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