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Training Log Archive: GD44

In the 7 days ending Sep 20:

activity # timemileskm+m
  MTB1 3:49:25 34.06(8.9/h) 54.81(14.3/h) 1498
  Running2 2:35:16 17.03(6.6/h) 27.4(10.6/h) 491
  Walking2 2:16:46 6.12(2.7/h) 9.85(4.3/h) 41
  Rowing4 2:00:00 16.09(7:28) 25.89(4:38)
  Road bike1 1:26:01 25.99(18.1/h) 41.82(29.2/h) 222
  Conditioning1 45:00
  Total11 12:52:28 99.28 159.78 2251
  [1-5]9 10:35:42

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MoTuWeThFrSaSu

Sunday Sep 20 #

9 AM

Walking 1:48:33 [0] 7.91 km (4.4 kph) +34m

Walk with Dawn around Cardiff Barrage and the Bay.

5 PM

Rowing 30:00 intensity: (27:09 @1) + (2:51 @2) 6.7 km (4:29 / km)
ahr:112 max:136

30min row

Watched Tour de France last stage in Paris. Sam Bennett (Ireland) win the sprint and the Green Jersey. Pogacar won the yellow jersey by smashing Roglic the previous day.

Saturday Sep 19 #

11 AM

MTB 49:29 [1] 7.03 km (8.5 kph) +188m
ahr:104

Pre MBO warm up.

MTB 2:56:02 intensity: (51:30 @1) + (24:54 @2) + (36:45 @3) + (23:03 @4) + (39:50 @5) 47.18 km (16.1 kph) +1266m
ahr:143 max:166

Black Mountains MBO Sporteering - Wentwood

https://www.strava.com/activities/4082413913
https://www.trainerroad.com/app/career/garydavies4...

Elapsed Time - 2:56:02 (missing first 5 mins as forgot to start watch)
Strava Moving time - 2:54:25

Second in the series of BMMBO Sporteering Events
Conditons - very dry. Course would be very dofferent if wet!

Quick summary: collected all but one CP and arrived back 50s late. Sportering report said I collected 490/500 points and wasn't penalised for slight over-run. I think my route plan was good but I lost 5 minutes to give me the option/confidence for the 10 pointer half way round. Casette was loose so gears in larger cogs at the back kept jumping.



MTB 3:54 [3] 0.61 km (9.4 kph) +43m
ahr:151 max:160

Finish to Car Park

Friday Sep 18 #

7 AM

Rowing 30:00 intensity: (6:55 @1) + (14:41 @2) + (8:24 @3) 7.05 km (4:15 / km)
ahr:134 max:155

Longest distance yet on indoor rower for 30mins.

Higher intensity than previous.

Thursday Sep 17 #

6 AM

Running 1:33:45 intensity: (1:25:37 @1) + (4:06 @2) + (4:02 @3) 15.76 km (10.1 kph) +338m
ahr:127 max:152

Woke up early and couldn't go back to sleep so I decided to go for a run.

Ran to Rhiwbina > Deri > Wenallt Road > Travellers > Caerphilly Mtn Trig > Black Cock (it's a name of a pub) > Castell Coch > Taff Trail.

Ran on empty i.e. no breakfast beforehand. So low intensity and low HR.

Almost 10 miles.

Wednesday Sep 16 #

8 AM

Rowing 30:00 [1] 5.99 km (5:01 / km)
ahr:101 max:115

30 minute row before work

Tuesday Sep 15 #

7 AM

Rowing 30:00 [1] 6.15 km (4:53 / km)
ahr:104 max:116

30 min row before work

5 PM

Road bike 1:26:01 [2] 41.82 km (29.2 kph) +222m
ahr:130

Ride up to Quaker's Yard and back.

Stages PM wasn't working - probably needs a new battery.

Monday Sep 14 #

7 AM

Running 1:01:31 intensity: (47:38 @1) + (9:19 @2) + (3:59 @3) + (35 @4) 11.64 km (11.4 kph) +153m
ahr:139 max:180

Blaengwynlais loop - clockwise

Got up early to run before the heat set in. Reached 26 deg C.

6 PM

Walking 28:13 [0] 1.94 km (4.1 kph) +7m

Walk through Whitchurch with Dawn.

7 PM

Conditioning (Pilates) 45:00 [1]

Pilates online with Kyla

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