Training Log Archive: GD44

Productive day

Kayak
Ocean Kayak Malibu Two - changed the outer edge handles and washed the buckle straps in bleach to get rid of the dirt and organic material. Much cleaner and flexible now!

Whyte 29er
Cleaned after yesterday's race

Waterproof clothing
Bought some Nikwax and cleaned 3 coats and one pair of w/p MTB shorts by hand. Did it properly so took about two hours.

Patio
Pressure washered the last half of the patio and then bleached some slabs to try and get rid of the black lichen spots. Tried 1 part bleach to 9 parts water to start with. Let's see if it works. If not, I'll go stronger.

Watched the Tour on TV/phone too.

Foam rolling - outer quads a little tender

Questars Adventure Race 2 - Chilterns

Leg#1 - Bike
S>23: OK
23>24: Minor error when I started heading in the wrong direction when I popped out of the woods.
24>21: Back out the same way I came in and then along a lovely fast track to 21. One walker shouted "slow down" as I whizzed past.
21>KT: OK.

Distance: 11km
Moving Time - 27:27
Elapsed Time - 28:22
Avg Speed - 23.3 kph
Avg Moving Speed - 24.1 kph

I arrived at the transition a little earlier than my allotted time slot but the marshall said it was OK. I had considered collecting CP20 first and then coming back but I would have risked leaving the kayak slot later than my window had I done this.

Leg#2 - Paddle (Grand Union Canal)
Timed out transition before starting.
40>45: OK
45>43: The next CP after 45 should have been 44 but I didn't see it so carried on to 43. I collected 44 on the way back.
43>42: OK
42>41: OK
41>44: OK
44>46: OK

Distance: 5.77km
Moving Time - 50:00
Elapsed Time - 52:03
Avg Speed - 6.6 kph
Avg Moving Speed - 6.9 kph

Nick Dallimore Paddle Time - 50:33
My Paddle Time - 51:43
Tom Hards Time - 49:55

Felt good paddling. Recent sessions on the surfski and getting back into the routine of doing pull ups helped I think.

Leg#3 - Bike
After the timed out transition off I went.

KT>20: OK
20>22: Misread the map and thought a track was a PRoW but it wasn't Saw a sign which said "This is not a PRoW" and turned back. Lost 1 minute.
22>25: Big climb! OK
25>29: OK
29>31: OK
31>33: OK
33>32: OK
32>35: Made an error on the approach to 35. Lost 2-3 mins.
35>34: Minor error heading down a road that was just off the map but realised this quickly. Lost 30-60s. Steep technical climb up to 34.
34>30: OK
30>27: Two different route choices on this and I chose the most direct which was probably trickier navigationally but quicker and avoided a steep road. OK
27>26: Bit of a slog up the ridgeway path. OK
26>(28)>T: I had the option of picking up CP28 (15 pointer) and headed over that way. It was a 1.5km out and back from the road. I started heading out on the muddy track but when my bike PC came loose and fell off the floor, I decided to turn back and buy myself some time for the run.

Distance: 37.57km
Moving Time - 2:05:22
Elapsed Time - 2:13:15
Avg Speed - 16.9 kph
Avg Moving Speed - 18.0 kph

Leg#4 - Run
T>6: Biggest boo boo of the day. Lost 16 minutes in the woods. I arrived at a track junction where two ladies were convinced they were in the right place. I believed them and couldn't find it either. So I ran ahead to find a reference point which was the edge of a smallholding farm. I found that and then found another path so went back on that. However this was a different small holding than the one I was actually looking for. In short, I lost concentration when I met the ladies and lost cocnentration on the map; I had failed to realise that I should there were two junctions. This cost me the win I think.
6>3: OK
3>1: OK
1>2: OK but there was an alternative route which was more direct and potentially less climb.
2>4: OK. I stumbled upon the CP whilst others struggled to find it
4>8: I decided to drop CP#5 at this point as I had insufficient time due to the error on the first CP. Having left 4, I found a road which was shown as a footpath. It was going in the right direction but after 200m, I realised the road/fp didn't go all the way to the next CP. So I turned around and went down the correct fp. Saw Rob Smart who was looking for CP4. Found CP8 OK.
8>11: OK but had to resort to a walk on the ascents!
11>14: OK
14>13: Mad an absolute hash of this. For some reason, I decided to take a longer route than was necessary (not sure why) and then started heading to a MTB (blue) CP instead of the running CP. Probably lost a few minutes.
13>12: OK
12>F: OK

I planned a rough route for the run when I got the map before starting. My estimate was 22km and that I'd need 2h 15m to clear it at an average speed of 10kph. Distance was measured using string. Whilst I managed to provide a 2hr 15m window for the run, I had to drop three of the planned CPs. Mainly due to the 16mins lost on CP6 and also underestmating the distance and being a little too optimistic on the running speed.

Distance: 19.5km
Elapsed Time: 2:17:51
Moving Time: 2:05:21
Avg Pace - 7:03 min/km (8.5kph)
Avg Moving Pace - 6:25 min/km (9.35kph)

SUMMARY:
The provisional results released Sat night 4 July show I finished 2nd but they don't include Rob Smart who I know finished ahead of me as he collected all bike CPs (15pts more than me) and ~10 points more than me on the run. Will drop to third as a minimum but possibly more as the missing people get added to the results.

All in all, a good day out. Need to maintain focus when navigating!

Strengthen That Foundation

FOAM ROLL:
30 seconds per side Peroneal Foam Rolling
30 seconds per side Quad Foam Rolling
30 seconds per side Adductor Foam Rolling

STRETCH:
30 seconds Peroneal and Quad Stretch
30 seconds Inside Outside Rocks
30 seconds Standing Hamstring and Calf Stretch
30 seconds Standing Quad Stretch And Reach

ACTIVATION:
30 seconds per side Shin Flexes
30 seconds Rocking Chair Squats
30 seconds per side 3-Way Hip Circles
30 seconds Glute Bridge With Calf Raise

Turbo - just wanted to turn over the legs before Questars race on Saturday.

Redefining Strength Rstoration 2.0 Programme (Cori Leckwith)
Pelvic Stability
https://academy.redefiningstrength.com/courses/108...

Foam Roll:
45 seconds per side TFL Foam Rolling
45 seconds per side Adductor Foam Rolling
45 seconds per side Lat Foam Rolling

Stretch:
45 seconds per side Active Foam Roller Star Stretch
45 seconds Downward Dog To Runner’s Lunge

Activation:
45 seconds Slider Snow Angels
45 seconds Bird Dog Slides
45 seconds Pelvic Tilt Leg Glides

Redefining Strength Rstoration 2.0 Programme (Cori Leckwith)
Pelvic Stability

ISOS FULL BODY STABILITY

FOAM ROLL:
30 seconds per side Lat Foam Rolling
30 seconds per side Rectus Femoris Foam Rolling
30 seconds per side Calf Foam Rolling

STRETCH:
30 seconds Bear Squat to Foot Stretch
30 seconds per side Half Kneeling Hip and Quad Stretch
30 seconds Side to Side Lunge with Rotations

ACTIVATION: (x2)
30 seconds per side Warrior III
30 seconds Scapular Wall Hold
30 seconds per side Lunge Hold
30 seconds Banana Hold

7 x pull ups

Managed to tidy up the training room and put the bike back on the turbo.

Longest "ride" since HT550 and first time on the turbo for ages.

Run to Forest Farm for O

Run home after O

SWOC Park Series #2 Orienteering - Forest Farm

Started out easy and then ramped it up gradually.

Was first when I left but Matt O'Keefe hadn't returned by then.

Watched England beat Germany 2-0 at the Euros instead of the MDC run.

with Kyla and Darren