Training Log Archive: IforIn the 31 days ending Dec 31, 2009:
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Monday Dec 28, 2009 #
Orienteering race (Park) 55:00 [3] ** 8.0 km (6:53 / km) +30m 6:45 / km
SWOC score event Pontcana Fields Cardiff. Very stiff calfs all the way round could not push at all. Funny format of a score event but bonuses for doing the flags in number order (or reverse) I did 13 to 25 in order but did not realy get a great bonus for it.
Sunday Dec 27, 2009 #
Cycling (MTB) 1:10:00 [3] 15.0 km (12.9 kph) +390m
shoes: Blur
A lap of Cawm Carn. All the snow gone but found it colder than the other day there was a stiff breeze blowing up the top and I had to stop and put my cag on. Got the fork better sorted, maybe a bit to quick on the rebound will slow it down a bit next time out and see.
Saturday Dec 26, 2009 #
Running race (fell) 28:30 [5] 5.0 km (5:42 / km) +270m 4:29 / km
Devils chair dash. Most of the snow had melted lower down but the main track had quite a lot of sheet ice on it. Wore my dobs which were the only sencible thing heading up in abiouyt 30th all of a sudder everyone started scrambeling for the norrow grass verges and I overtook 10 plus people in 20 yards.... I was running up dileberatly going for the sheat ice virtualy everyone else was avoiding it like the plague. Just behinde the first lady at the top of the steap but she pulled away along the rocky path to the top and back 2nd lady went past just befor the steap on the way back. I was past the pair of them and a couple of others very quickly going down the slop looking for the ice again. Ended up 16th 3rd V40 in 28.30 which is not too quick but a good 10 places higher than I would of been without the ice.
Running warm up/down (fell) 10:00 [2] 1.0 km (10:00 / km) +30m 8:42 / km
Warming up a bit more than normal.
Friday Dec 25, 2009 #
Walking (fell) 2:00:00 [1] 4.0 km (30:00 / km) +290m 22:01 / km
Up the Skiridd with mum and dad. Decided to not do the Sugar Loaf as the road up to the top car-park would of been iced up. The skirrid is lower but the walk is actualy further and higher than the shgarloaf. Cool breeze blowing on the top nice and sunny though.
Thursday Dec 24, 2009 #
Cycling (MTB) 1:27:00 [2] 18.0 km (12.4 kph) +400m
shoes: Blur
Around cawm carn in the snow. Main carpark closed so had to cycle up from the main road. Fairly slow going with the snow. OK where it was firm and cold but where it had gone slushy very slipery. Need to tweek the new forks not setup right yet just road on them as they were I need to find the manual...
Tuesday Dec 22, 2009 #
Running (snow) 40:00 [2] 6.0 km (6:40 / km) +50m 6:24 / km
Bok training from Bradley Stoke LC. Just Mark and myself running. was not going too well we kept it short. My hair was freezing by the end of the run. Far more drinking afterwards with Jenny (Jim), Jackie (swim) and Clive and Micheal how had cycled so by far the bravest of the lot of us.
Monday Dec 21, 2009 #
Running (snow) 55:00 [2] 8.0 km (6:53 / km) +170m 6:13 / km
Westbury training. Went out by myself into blaze testing out the new Night O light I finished off yesterday. A lot lighter than theb old one but about the same output avalible. Snowy the tracks were a bit slipery where lots of people had been on them. Seamed to be more snow up on the top than at coumb dingle 4-5 inches along the top to the mast ment I kept to the beaten track where as earlier and later I was looking for the soft stuff. Feeling fairly knackered and cut it a bit shorter than planed. Sliping about even in Inov8 330s.
Sunday Dec 20, 2009 #
cyclocross race 1:01:00 [5] 16.0 km (15.7 kph) +200m
shoes: Scale
First every cyclocross event. Conham River Park. A very tight twisty course all just ridable but maybe quicker runing in a couple of bits of mudy clilbing. Warming up it was nicely frozen but during ithe race a lot of the course softened up with some sticky heavy mud, not enough to jam up the tyres but getting close and the bike has never been so heavily cacked before, I am busily thoring out the hozepipe to wash it.
Did not get too involved with the cavalry charge at the start probobly just in the back quater of the field, first lap actualy was probobly slower than the warmup with all the congestion, came off twice trying to avoid a pileup in front... settled in after a couple of laps behind a group but getting passing people needed a real effort and initaly I was passing then neing passed back. Did a couple more laps not trying to pass then as people started tyring a bit I worked out the best spot to pass and got past some people into clear space. About 40 minutes in the leaders started lapping me which added fun trying to keep out of the way. Felt the legs on the last couple of laps but luckily no-one close infront or behind so could just keep my pace and concentrate on not falling off.
Ended up 16th of 34 so just in the front half which is better than I would of guessed. 11 laps only 6 on the same lap as the leader.
Did not get too involved with the cavalry charge at the start probobly just in the back quater of the field, first lap actualy was probobly slower than the warmup with all the congestion, came off twice trying to avoid a pileup in front... settled in after a couple of laps behind a group but getting passing people needed a real effort and initaly I was passing then neing passed back. Did a couple more laps not trying to pass then as people started tyring a bit I worked out the best spot to pass and got past some people into clear space. About 40 minutes in the leaders started lapping me which added fun trying to keep out of the way. Felt the legs on the last couple of laps but luckily no-one close infront or behind so could just keep my pace and concentrate on not falling off.
Ended up 16th of 34 so just in the front half which is better than I would of guessed. 11 laps only 6 on the same lap as the leader.
cyclocross warm up/down 15:00 [1] 3.0 km (12.0 kph) +30m
shoes: Scale
Couple of laps to warm up checkout the course.
Saturday Dec 19, 2009 #
Event: WNL 5 Beechenhurst (east)
MTBO race 2:46:33 [5] ** 52.8 km (3:09 / km) +600m 2:59 / km
shoes: Scale
Army MTBO. Very cold a couple of inches of snow on the ground. Just went with normal tyres rather than putting on the ice tyres, could of done with them on a number of occasions especialy 3 where I checkened out of a road after after alomost coming off twice in 50 m and went the longer route around a bridle path with a load of styles loosing a good bit of time. Probobly quicker overall without though as they do not role that well. Ended up 3rd 10secs off 2nd but 6 minutes behinde Andy Conn. Good racing with 6 people close for a lot of the time but Killinan lost 10 minutes late on. Most of the race stuck in the middle ring as everything iced up after breaking through the ice on some puddles early on. Distance stollen from Stodges log.
Orienteering race (Night score) 1:01:15 [5] **** 6.4 km (9:34 / km) +250m 8:00 / km
spiked:27/29c
Guessing distance and climb for now. WNL Beechenhurst some very nice bits of wood here. Ran hard but suffering a bit on the hills especialy towards the end. Good technicaly apart from15 a minute and 27 at the end where I lost a couple of minutes which cost me getting them all in the time limit. Got them all but a minute and some seconds over in the end. Route may not of been the best but it worked for me especialy at the two that were missplaced. 10, 12, 16, 13, 1, 11, 8, 23, 3, 22, 18, 25, 21, 9, 17, 26, 20, 24, 28, 19, 30, 15, 14, 2, 5, 4, 27, 6, 7.
Thursday Dec 17, 2009 #
Running (road) 50:50 9.0 km (5:39 / km) +200m 5:05 / km
Westbury intervals with Mikes group cold went out with windproof on but took it off for the intervals and running back but should of put it back on the run back. The hill up falkendale 7 efforts 75, 72, 72, 71, 71, 69, 70. A good recovery back around about 2.30. No one came back past me on the recovery which is very unusual for this group... Pleased with the efforts had company half way up the hill from tim for a few of them but he then droped back or I acclerated...
Wednesday Dec 16, 2009 #
Cycling (road) 3:49:10 [3] 96.2 km (25.2 kph) +1230m
shoes: Scott RC1
Wednesday ride but no Paul or John but Mark W was out. Chepstow along the lanes as much as posible to the Wentwood climb, Usk old road to Raglan then back over Star hill.... Nice and hilly which I liked but not so sure Mark apreciated star hill. Got the sun around raglan but was damp by the time we got back to Bristol.
96.281 03:49:10 25.2 04:02:13 23.8 1246 -1234 2.5
96.281 03:49:10 25.2 04:02:13 23.8 1246 -1234 2.5
Tuesday Dec 15, 2009 #
Running (Mixed) 55:00 8.0 km (6:53 / km) +150m 6:17 / km
Bok training from Westbury Village. 9 runners... Amazing what the promise of a curry can do for the turnout. 12 for the curry. Had one very rare trainer out with us in Mr Hallet!!! Just up to top entrance to Blaze, down zigzag up lovers leap then along the meadow to iron bridge back on the roads. Very steady although stretched out a bit in the meadow with Clive. Curry was good afterwards as well.
Monday Dec 14, 2009 #
Running (road) 41:00 [3] 9.1 km (4:30 / km) +100m 4:16 / km
Westbury, with Mikes groupe. Fairly brisk pace and relativly short as getting back for the club supper. Pushed on down from the downs stretching the legs out properly, everything else staying towards the back and not pushing. Got to try and get 3 runs back to back with the BOK Curry run tomorow. That at least will be mainly off road if I lead and peoiple remember there tourchs.
Sunday Dec 13, 2009 #
Orienteering race 44:18 [5] *** 6.7 km (6:37 / km) +55m 6:21 / km
spiked:14/16c
Yoxter Blue. Fairly chilly and even some drizzle as I started. Nav good just a slight miss overshooting 5 slightly off line in the wood for 12. Running not so hot especialy early on felt ankle a bit but got going a bit better latter on.
Saturday Dec 12, 2009 #
Cycling (road) 3:20:00 [2] 80.0 km (24.0 kph) +600m
shoes: Scott RC1
Severn saturday club run. Had meant to go with the quicker lot if they split but I found myself at the back looking after the tail enders at the critical point so did not know they had gone for 10 minutes. Ended up just all being very steady with the slower groupe. Did some hand on the back work coming back to keep us together better.
Thursday Dec 10, 2009 #
Running (mixed) 55:00 [3] 9.0 km (6:07 / km) +170m 5:35 / km
Westbury training. Did not go out with people and do efforts, they were all doing short stuff and after the cramps at the weekend decided best to avoid them. Went around Blaze with my new light. Had a new club house key to check. Found a bug in the light software, thermal monitoring was getting confused with sub zero tempretures.... Just as well I can reprogram it.
Wednesday Dec 9, 2009 #
Cycling (road) 5:10:00 [3] 115.0 km (22.3 kph) +1200m
shoes: Scott RC1
Distance off Anquet (first time used to put in a route) as no computer (wheel input trouble). Just John and Myself. Went somewhere new for me based off the club sunday run that gose to Kern bridge, but we went up the B road through Chepstow rather than up Brockwier. Across to Bream, Parckend, up to Lydbrook along the river to Kern Bridge. The road was blocked here with a lorry off the edge being recovered. had a 400m walk though a field to get past. Over the A40 where I normaly get on from comming from Hereford then mucky lanes to Llangrove and the old hereford road at Welsh Newton, then back through Monmouth. The club run then comes back over the hilly road we just came back down the Wye Valley. John did a good job remembering the route as I sprang the idea on him. The full thing at sunday pace would be very hard, was starting to feel it comming back up tockington as it was.
Tuesday Dec 8, 2009 #
Running (road) 1:05:00 [2] 10.0 km (6:30 / km) +100m 6:11 / km
Bok training run from the Barn. Phill, Helen and Brian L. Very heavy drizzle for a lot of it. Very steady going but legs felt remarkably good as I had been feeling where I got cramp on Sunday a bit during the day but out running very slowly no trouble.
First outing with new headtorch. Realy liked its weight, not aware of it being there at all. Mainly ran at 250ma or 500ma which is ample for the coutry lanes and makes the oncomming cars get very confused and slow up as they have trouble working out what you are even though I was trying to avoid shining it directly at them too much.
First outing with new headtorch. Realy liked its weight, not aware of it being there at all. Mainly ran at 250ma or 500ma which is ample for the coutry lanes and makes the oncomming cars get very confused and slow up as they have trouble working out what you are even though I was trying to avoid shining it directly at them too much.
Monday Dec 7, 2009 #
Cycling (MTB) 1:05:00 [3] 18.0 km (16.6 kph) +300m
shoes: Scale
Red route at Llandegla (west from Wrexham). Very good all weather surfave though the usual suply of puddles. Should realy of done the black as the red was not realy at all technical. All very wide gentely climbing with the blue initaly then some good some potentialy very quick bits. Finish a bit disapointing as back with the blue again and just very straight and fast. Would be nice to of done another lap and realy gone for it a bit more in places but was too late for that.
Sunday Dec 6, 2009 #
Event: Open5 Peak District
Cycling race (MTB) 3:07:00 [5] 43.0 km (13.8 kph) +750m
shoes: Scale
Open 5 from Hope Bikeing first. All started OK, 19, 16 description needed to say S finger post as 3 in 50m apart, wasted a minute or 2. 11 around main road to 12, reverse route to 8 up and down to 6. Then trouble started once back on the big track, Al snaped his chain, managed to get everything mangled moved front mech into chainrings and had rear mech in spokes.... Managed to sort front mech and get the rear mech positioned to give tention so 3 gears. On to 5 then 2 going up the hill from 2 the rear mech gave out and we stoped again and shortened the chain for singlespeed, after about 5 minutes though it had hoped up the casset and get very very tight so peddeling was hard. I guess it moved up when the shock is compressed. Kept going Al runing all up hill though 3 down to 4 more running up to 9 down to 13 then back on the road Al hanging onto my bum bag. I was cursing not having a proper tow fitted. Unfortunatly we did not go to 15 missing 35 points which even as we were would of only been 10 minutes....
Running race (mixed) 1:49:00 [5] 18.0 km (6:03 / km) +440m 5:24 / km
Open 5 Run. Not going too well, suffering a bit from the towing on the bike. 24 threw up on the way to 31 which helped quite a bit. 36, very very muddy up to 39, 34. Here we had to make the choice and took the gamble of the long loop with 50 minutes left. 35, 32, 27, 25, 28. The running back down by the river was very hard was realy suffering but had to just keep pushing to try and be back with as little penalty as possible. On tow for a good bit but Al was not going so well either. Actualy got back quicker than expected only 1.23 over time we were realy thinking we were fighting to not be 10+ minutes late.
Very suprisingly we still managed to win the male pairs by 10 seconds!!! so all the suffering just about paid off. Score 473 Best was Dan Halliday with 530. Without the bike trouble we should of had 510 easily by getting the 35 pointer probobly an extra 10 on the run probobly not an extra 20 though.
Very suprisingly we still managed to win the male pairs by 10 seconds!!! so all the suffering just about paid off. Score 473 Best was Dan Halliday with 530. Without the bike trouble we should of had 510 easily by getting the 35 pointer probobly an extra 10 on the run probobly not an extra 20 though.
Thursday Dec 3, 2009 #
Running (field) 50:00 8.0 km (6:15 / km)
Westbury. Moved up a group to Chris Elsons coached group. A mixed group, the seniors that would of been in the Deans / my group 2 or 3 years back, some joniors, not the very best but still good, some of the quicker ladies. Not all westbury some students and some Bristol Ac included Alison Hurford. 4 * 1300m on the grass 5.06, 4.58, 4.59, 5.00. Middle of the quicker group so OK. Took the first one slightly steadyer but more like it for the next 3 good job there was not another. Grass was still a bit slipery. quite a lot of the group had spikes on... maybe I should dig mine out...
Wednesday Dec 2, 2009 #
Cycling (road) 3:30:00 [2] 85.0 km (24.3 kph) +600m
shoes: Scott RC1
With Paul and John. Was raining when we got to Aust decided to not head over the bridge where the weather looked worse. back up the 10 course across to Titherington Charfiled, Wooton up the hill at the top it was pissing down and cold just below the clouid level. Paul and myself bailed out and when down to Dursly, slimbridge RB and back on the A38. All fairly steady a bit of pace up the hill out of Wooton but still only up to 155 bpm there.
Tuesday Dec 1, 2009 #
Running (road) 55:00 [2] 7.0 km (7:51 / km) +50m 7:35 / km
Bok training from the golden heart. a bit damp and cold setting out. 4 so better than last week. Had some amusment when we got to the river where it was flowing over the path about a foot deep and we all traversed along the fence for 30m which was OK untill a planck was missing. Very steady.