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Training Log Archive: Chas

In the 7 days ending Nov 24:

activity # timemileskm+m
  Road bike1 2:15:00 34.0(3:58) 54.72(2:28)
  Mountain Bike1 1:18:06 10.0(7:49) 16.09(4:51)
  Pilates1 1:00:00
  Road running2 25:30 3.0(8:30) 4.83(5:17)
  Gym1 20:00
  Trail running1 18:00 2.0(9:00) 3.22(5:36)
  Calf strengthening3 6:00
  Shoulder strengthening1 5:00
  Total10 5:47:36 49.0 78.86
  [1-5]6 4:36:36

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Sunday Nov 24 #

10 AM

Mountain Bike race 1:18:06 [3] 10.0 mi (7:49 / mi)

MTBO race, Great Horsenail and Badger Slades, Cannock Chase.
Long course, 12 km straight line.
Lots of very muddy single track but not much route choice. Still great fun. Happy not to puncture and finish less than a minute behind Ifor.
8th place, 8 mins down on Ian Nixon.
78 mins for 12km. Would I have been quicker without my bike??
Results: http://walton-chasers.co.uk/results/2019/MTBO/stag...
RG:
https://www.walton.routegadget.co.uk/rg2/#97&c...

Edit: after a little analysis of the splits it appears that I made a couple of route choice errors. A total loss of around 1.5 mins at #16 and #21 which would have made a couple of places. Apart from that I was (unsurprisingly) a little slow on the more technical single track legs.

Saturday Nov 23 #

8 AM

Note

Golf. Saturday comp. 4BBB over 15 holes.
Team score of 66 Stableford points. Grim conditions.
2 PM

Trail running 18:00 [2] 2.0 mi (9:00 / mi)
shoes: New Balance 780v3

Lap of Digley. 4 x 4.5 mins easy run with av. 3 min walk recovery. All good after some initial grumbliness.
5 PM

Calf strengthening 2:00 [0]

R still noticeably weaker and a little sore.

Friday Nov 22 #

9 AM

Note
(rest day)

Golf with Andy and Roy. 40 Stableford points (16/24).
V slight feeling in Achilles so will delay my 3rd and final run of the week until tomorrow.

Thursday Nov 21 #

10 AM

Road bike 2:15:00 [2] 34.0 mi (3:58 / mi)

Cold S Easterly wind so headed in that direction. Penistone, Wortley, Green Moor, Dunford Bridge.

Wednesday Nov 20 #

4 PM

Road running 13:30 [2] 1.5 mi (9:00 / mi)
shoes: New Balance 780v3

3 x 4.5 mins easy run to Digley south car park and back. 2 mins walk recovery. All ok I think.
5 PM

Gym 20:00 [2]

Garage circuits. Just upper body and core again.

Shoulder strengthening 5:00 [0]

10 PM

Calf strengthening 2:00 [0]

4 x 10 heel raises. Ice after.

Tuesday Nov 19 #

8 AM

Note
(rest day)

Golf. Pro's mid week comp. 27 Stableford points (14/13).
First time this season on properly frozen course. Achilles fine.

Monday Nov 18 #

7 PM

Pilates 1:00:00 [0]

8 PM

Road running 12:00 [2] 1.5 mi (8:00 / mi)
shoes: New Balance 780v3

Run home from Pilates. 4 x 3 mins with 1 min walk recovery.
10 PM

Calf strengthening 2:00 [0]

3 x 10 one-legged heel raises.

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