Training Log Archive: IforIn the 31 days ending Jul 31, 2010:
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Saturday Jul 31, 2010 #
10 AM
Cycling (road) 3:41:08 78.7 km (21.4 kph) +1710m
ahr:125 max:157 shoes: Scale
31-07-2010 10AM BF_112
figure of eight loop from just off the top of the Champs de feu. The oposite of what I started with yeasterday down the col de la Chabonniere down the valley then up the champ du messin climb. From the top a long gentel wooded decent to Barr where I had lunch then north to Ottrott and up the long Champs du feu climb. My legs realy did not like this far slower than the previous climb. I should be good for these two back to back but clearly need to get some fitness back. the evening outing yesterday probobly catching up with me. Still the 5 tour climbs from this bit of the Vosges done time to move a bit further south for another cluster of climbs.
78.699 03:39:38 21.4 04:08:29 19 1713 -1711 4.3
01:08:22 01:18:16 01:06:48 00:07:42 00:00:00 157 125
figure of eight loop from just off the top of the Champs de feu. The oposite of what I started with yeasterday down the col de la Chabonniere down the valley then up the champ du messin climb. From the top a long gentel wooded decent to Barr where I had lunch then north to Ottrott and up the long Champs du feu climb. My legs realy did not like this far slower than the previous climb. I should be good for these two back to back but clearly need to get some fitness back. the evening outing yesterday probobly catching up with me. Still the 5 tour climbs from this bit of the Vosges done time to move a bit further south for another cluster of climbs.
78.699 03:39:38 21.4 04:08:29 19 1713 -1711 4.3
01:08:22 01:18:16 01:06:48 00:07:42 00:00:00 157 125
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| From bike_logs |
Friday Jul 30, 2010 #
9 AM
Cycling (road) 3:03:39 67.0 km (21.9 kph) +1300m
ahr:125 max:156 shoes: Scale
30-07-2010 9AM BF_110
Two Vosges tour climbs to get me going. From above the top of the Col du Donon down the climb to Shirmeck up the valey to Founday then the climb to the col de la Chabonniere 961m On up from the top past champs de Feu and down the champ du messin climb past the big memorial at the sight of the Struthof concentration camp. finaly climb back up from Shirmeck to the col du Donon 722m. Damp roads initaly and a bit of light rain but also some sun on occasions. legs need to get back into it a bit more. Punctured just into the bottom of the first climb.
68.994 03:00:09 22.9 03:40:25 18.7 1316 -1323 3.8
00:58:52 00:45:51 01:09:04 00:09:52 00:00:00 156 125
Two Vosges tour climbs to get me going. From above the top of the Col du Donon down the climb to Shirmeck up the valey to Founday then the climb to the col de la Chabonniere 961m On up from the top past champs de Feu and down the champ du messin climb past the big memorial at the sight of the Struthof concentration camp. finaly climb back up from Shirmeck to the col du Donon 722m. Damp roads initaly and a bit of light rain but also some sun on occasions. legs need to get back into it a bit more. Punctured just into the bottom of the first climb.
68.994 03:00:09 22.9 03:40:25 18.7 1316 -1323 3.8
00:58:52 00:45:51 01:09:04 00:09:52 00:00:00 156 125
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| From bike_logs |
6 PM
Cycling (road) 1:45:05 42.7 km (24.4 kph) +760m
ahr:124 max:155 shoes: Scale
30-07-2010 6PM BF_111
evening circute of the Col du Kreuzweg 768m. Weather improved over the morning fairly sunny. Started on side road heading for the top of the col de la Chabonniere on the oposite side to what I climbed in the morning so a quick small decent then over the top of the col before looping around though Andlau and up the climb proper but to the van instead of the top at the end. The 100 odd M climb in the vine country that I was expecting to be flat was not a pleasant suprise. Legs a bit tired but not too bad on the climb.
42.788 01:44:15 24.6 01:50:05 23.3 762 -765 3.5
00:36:53 00:34:47 00:32:38 00:00:47 00:00:00 155 124
evening circute of the Col du Kreuzweg 768m. Weather improved over the morning fairly sunny. Started on side road heading for the top of the col de la Chabonniere on the oposite side to what I climbed in the morning so a quick small decent then over the top of the col before looping around though Andlau and up the climb proper but to the van instead of the top at the end. The 100 odd M climb in the vine country that I was expecting to be flat was not a pleasant suprise. Legs a bit tired but not too bad on the climb.
42.788 01:44:15 24.6 01:50:05 23.3 762 -765 3.5
00:36:53 00:34:47 00:32:38 00:00:47 00:00:00 155 124
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| From bike_logs |
Thursday Jul 29, 2010 #
9 AM
Cycling (road) 1:28:17 38.8 km (26.4 kph) +430m
ahr:125 max:171 shoes: Scale
29-07-2010 9AM BF_109
Luxumburg loop. damp roads and I should of put the fork gaurd on as I was geting wet off the wheel. Half way along the river it pissed down but I found a bus shelter to hide in. Pushed hard on thre upper bit of the big climb. There was someone catching me up they got to about 20m but then did not gety to me as I pushed harder. Started raining again on the last climb back to the van so ended up fairly well soaked. Nice roads and a cycel path by the river most of the time.
35.84 01:27:47 24.4 01:39:33 21.6 433 -436 2.4
00:32:25 00:34:25 00:10:39 00:07:43 00:03:05 171 125
Luxumburg loop. damp roads and I should of put the fork gaurd on as I was geting wet off the wheel. Half way along the river it pissed down but I found a bus shelter to hide in. Pushed hard on thre upper bit of the big climb. There was someone catching me up they got to about 20m but then did not gety to me as I pushed harder. Started raining again on the last climb back to the van so ended up fairly well soaked. Nice roads and a cycel path by the river most of the time.
35.84 01:27:47 24.4 01:39:33 21.6 433 -436 2.4
00:32:25 00:34:25 00:10:39 00:07:43 00:03:05 171 125
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| From bike_logs |
Monday Jul 26, 2010 #
7 PM
Running (mixed) 50:00 7.0 km (7:09 / km) +200m 6:15 / km
Westbury run Blaze. set off with Mikes group, had to stop at the mill for a quick stretch as my right calf had gone very stiff. Caught up as they regrouped at the top of the field but got left behind again heading along to the beach grove but got back on on regroup again. Gave up trying to keep up as they headed out of the bottom enterance. went slowly back up past the cow field into the golf course looped around back down though the field and back up loovers leap. Ankle not at all happy by the end. Think I will give up running totaly while I am away to try and rest it.
Sunday Jul 25, 2010 #
Cycling (road) 2:25:50 63.4 km (26.1 kph) +640m
ahr:124 max:157 shoes: Scale
Shirenewton loop. Nice day for it. Past Alan Grithis going up Tockington hill on the way home. Dose not count though as he was with the misses on a Tandem.
63.469 02:25:20 26.2 02:30:23 25.3 644 -644 2
00:44:43 01:18:48 00:19:54 00:02:25 00:00:00 157 124
63.469 02:25:20 26.2 02:30:23 25.3 644 -644 2
00:44:43 01:18:48 00:19:54 00:02:25 00:00:00 157 124
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| From bike_logs |
Saturday Jul 24, 2010 #
Event: twentyfour12
Cycling 3:04:42 84.5 km (27.4 kph) +560m
ahr:132 max:167 shoes: Scale
SRC Saturday run. Up the severn valey to slimbridge with a visit to the cafe. A first for me on a Saturday. On the Scale with the slicks just checking it out after the new bearing in the rear wheel. Fairly quick in places and I worked hard on a number of occasions on the way back wish was more into the wind. Was suprising how high my heart rate was at a number of occasions did not think I was pushing quite that hard.
Forgot to set the wheel size for the MTB so over reading the distance on these. Above is off GPS.
91.191 03:03:22 29.8 03:37:27 25.1 565 -564 1.2
00:33:46 01:35:20 00:24:47 00:21:11 00:09:38 167 132
Forgot to set the wheel size for the MTB so over reading the distance on these. Above is off GPS.
91.191 03:03:22 29.8 03:37:27 25.1 565 -564 1.2
00:33:46 01:35:20 00:24:47 00:21:11 00:09:38 167 132
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| From bike_logs |
Thursday Jul 22, 2010 #
5 PM
Cycling (road) 21:40 [2] 8.8 km (24.4 kph) +70m
shoes: Scott RC1
in tpo get van after it's service. Should of gone faster as I got pissed on in the last 2 minutes...
8.887 00:21:40 24.6 00:23:20 22.8 73 -72 1.6
8.887 00:21:40 24.6 00:23:20 22.8 73 -72 1.6
7 PM
Running (road) 40:00 6.0 km (6:40 / km) +100m 6:09 / km
Westbury. hill intervals on the road... 2 small loop (90 s) then a big loop pushing only parts of it. Was meant to be three sets of this but my calf realy tightened up on the 2nd long loop so I called it a day there.
Wednesday Jul 21, 2010 #
Cycling (road) 1:05:50 27.2 km (24.8 kph) +210m
shoes: Scott RC1
Down to club 10 then marshaling on the Aust RB. Started pissing down 15 minutes after I left and kept it up till about the 10th person though the RB. pushed it a little bit coming home to get a bit warmer as I had got a bit chilly in the rain.
GPS not reciving at all well. Was like this at the end of the ride this morning not sure what is going on....
27.265 01:05:50 24.8 02:05:44 13 216 -219 1.5
GPS not reciving at all well. Was like this at the end of the ride this morning not sure what is going on....
27.265 01:05:50 24.8 02:05:44 13 216 -219 1.5
8 AM
Cycling (road) 2:59:34 74.5 km (24.9 kph) +640m
ahr:124 max:163 shoes: Scott RC1
Droped Van off for service. pucklechurch, Hintern, Burton, Shearston, Westonbirt, Somerset Monument standard route back though Wickwar, Tytherington. Fairly steady bit of effort up Hintern hill.
On the way back in from tytherington I came to a big que of cars at one of the narrow bits on the B4427. There was a very long load with rear wheel stearing strugeling around the bend taking up all the road. There is aparently going to be a windfarm put up close to the high voltage cables that cross the road there. They were taking a test load down the road to check the access. Hope the real loads go in overnight otherwise there will be caos. I had a 10 minute wait on the bike....
74.552 02:58:22 25 40:21:20 1.8 638 -644 1.7
00:58:58 01:36:12 00:18:52 00:03:57 00:01:35 163 124
On the way back in from tytherington I came to a big que of cars at one of the narrow bits on the B4427. There was a very long load with rear wheel stearing strugeling around the bend taking up all the road. There is aparently going to be a windfarm put up close to the high voltage cables that cross the road there. They were taking a test load down the road to check the access. Hope the real loads go in overnight otherwise there will be caos. I had a 10 minute wait on the bike....
74.552 02:58:22 25 40:21:20 1.8 638 -644 1.7
00:58:58 01:36:12 00:18:52 00:03:57 00:01:35 163 124
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| From bike_logs |
Tuesday Jul 20, 2010 #
7 PM
Walking 10:00 [1] 1.0 km (10:00 / km) +10m 9:31 / km
Trying to loosen up with a bit of a walk befor bok training.
Running (mixed) 55:00 [2] 6.0 km (9:10 / km) +100m 8:28 / km
Bok training. Lord nelson. Luckily only me as I was wofully slugish. Up around the wood in goblin coumb. Some realy nice bits of wood although most of it had a good cover of bracken.
Monday Jul 19, 2010 #
11 AM
Cycling (road) 1:53:49 47.5 km (25.0 kph) +370m
ahr:127 max:159 shoes: Scott RC1
Hawksbury upton loop. Quads still very stiff. not much better afterwards.
47.571 01:53:09 25.2 02:00:00 23.7 376 -368 1.5
00:29:07 01:05:10 00:14:43 00:04:49 00:00:00 159 127
47.571 01:53:09 25.2 02:00:00 23.7 376 -368 1.5
00:29:07 01:05:10 00:14:43 00:04:49 00:00:00 159 127
6 PM
Walking 15:00 [0] 1.0 km (15:00 / km)
Took Niels advice and went for a brisk walk around the block. Was not so brisk to start with and I realy hobbled down the hill to the stream. Got better though as I got back towards home. Will have to do some more befor trying to run tomorrow night.
Sunday Jul 18, 2010 #
Note
Quads in a right state strugeling up and down the stairs. Feels like I have done TransFan not Pen-y-fan....
Saturday Jul 17, 2010 #
Running race (fell) 52:32 [5] 5.5 km (9:33 / km) +600m 6:11 / km
Pen Y Fan fell race. Very very stiff, never got loose before the start even though I tried streching a good bit. Slow up the hill not realy out walking people like I used to and at the bit where it levels off every so slightlyby the oberlisc a hord went past me.... Back hurtin on the top down bit lower left. Once at the top just could not stretch out on the run from corn-du to pen-y-fan was hobeling badley. Decent I at least had the right shoes with my dobs on but can not zig-zag down like I used to as my ankles don't like it so toes down all the way on the steap. About 37 up then 15.39 down. don't remember my exact pb but it was somthing like 29 up and 9.5 down for a mid 38 which I think would of been good for 3rd today. Was well back in the field behind Alice. Mind you Mark was behind her as well for most of the acent.
Found some of my old times on the results database.
1992 Ifor Powell Wrekin Orienteers MS 00:28:40 00:09:31 00:38:11 66th
1993 Ifor Powell Wrekin Orienteers MS 00:42:07 1st
2003 Ifor Powell Westbury Harriers MS 00:40:52 5th
2005 Ifor Powell Westbury Harriers MS 00:43:34 55th
2006 Ifor Powell Westbury Harriers MS 00:29:44 00:11:46 00:41:30 4th
So 52.32 is a PW is a big margine.
Found some of my old times on the results database.
1992 Ifor Powell Wrekin Orienteers MS 00:28:40 00:09:31 00:38:11 66th
1993 Ifor Powell Wrekin Orienteers MS 00:42:07 1st
2003 Ifor Powell Westbury Harriers MS 00:40:52 5th
2005 Ifor Powell Westbury Harriers MS 00:43:34 55th
2006 Ifor Powell Westbury Harriers MS 00:29:44 00:11:46 00:41:30 4th
So 52.32 is a PW is a big margine.
Thursday Jul 15, 2010 #
Running (field) 31:00 5.0 km (6:12 / km)
Westbury Mikes group. Was meant to be 7 * 600 I only did 5. Was very very stiff warming up had to put in an extra stop and corner cut to do some stretching. Was OK on the intervals initaly but then started stiffening up so stoped. Decent stretch afterwards and joined Niels juniors doing some interesting foot and ankle stretching which made them all laugh as I was totaly useless. Neil recomended I do 10 minutes brisk walk every day....
Wednesday Jul 14, 2010 #
Cycling (road) 1:02:05 23.8 km (23.0 kph) +210m
Out to club 10 no need to help so took some pics at finish. Unfortunaty camera battery was low and I could only do the start of the field. Got a bit light headed on the last bit coming back into the wind towards home.
23.858 01:00:56 23.4 02:06:38 11.3 214 -216 1.8
00:41:07 00:18:44 00:01:50 00:00:24 00:00:00 150 112
23.858 01:00:56 23.4 02:06:38 11.3 214 -216 1.8
00:41:07 00:18:44 00:01:50 00:00:24 00:00:00 150 112
Tuesday Jul 13, 2010 #
Running (field) 1:00:00 [2] 8.0 km (7:30 / km) +50m 7:16 / km
From Chipping Sodbury standard route common first but not up to the hill fort. Only Jenny and pete and myseelf out. Clive and Jackie in the pub.
Monday Jul 12, 2010 #
6 PM
Cycling (road) 57:55 [2] 23.0 km (23.8 kph) +180m
shoes: Scott RC1
Out to blaze for westbury training and back the senic route.
22.985 00:57:55 23.8 02:31:29 9.1 182 -184 1.5
22.985 00:57:55 23.8 02:31:29 9.1 182 -184 1.5
Running (mixed) 45:00 [2] 6.0 km (7:30 / km) +50m 7:12 / km
Along to penpole and back with the faster bit of the slow group. very stiff calves at the start cept wishing the group would stop and do there nortmal stretch but they never did. They went down the hill from penpole and back up the top road but I took 5 minutes to stretch realy well which helped for about half the trip back but then I started getting bad again....
Mike pointed out it's the Pen Y fan race on Saturday at 11am may look to go and do it if I can run Tue and Thu and thus get past the constant stuffnes stage. Don't think I will be in the reconing for the £500 prize for breaking the record.
Mike pointed out it's the Pen Y fan race on Saturday at 11am may look to go and do it if I can run Tue and Thu and thus get past the constant stuffnes stage. Don't think I will be in the reconing for the £500 prize for breaking the record.
Saturday Jul 10, 2010 #
10 AM
Cycling race (MTB) 2:47:39 ** 38.7 km (13.9 kph) +1000m
ahr:140 max:171 shoes: Scale
British MTB Score champs Wensley Dale. 5 houre score.
Not to good for A 500 mile drive. Graph and gpx track missinf first couple of km.
Never realy felt I was foing that well when trying to push it on the physical bits, heart rate was up though so maybe the legs had more avalible than the lungs probobly still not right after being ill last weekend. Was drizzely and wet in places and I was a bit causious on the more technical bits down. Was more technical than I was expection I would probobly of been better off with the Blur and the trail tyres as I never felt confident decending on the wet grass. Route seamed OK but can't realy tell.
Was OK till about half way when the rear tire stared throwing sealent all over the place. Stoped and sloshed the sealent around trying to get it to seal but to no avail. Put in a tube relativly quickly with the help of the CO2 canister for the pump. Unfortunatly about 20 minutes later I bashed it hard on a rock hidden in long grass and got a pintch puncher. I only had one spair tube so had to get my repair kit out only to discover that the glue having already been opened was no good. So ended up walking back with the bike.
Results now out. Even though not feeling 100% I was going fast enough to be competetive. Lots of different routes taken closest of the good scores to me was the M50 how got 376 (winner 390) I was 6 minutes quicker and 5 points up just over the 2 hours mark before the first puncture. Easaly another 25 points availble at the end of the route with another 10 minutes time overwhat the 50 had.
41.725 0.140451389 0.188483796 1001 -1006
00:42:23 00:40:17 00:22:54 01:02:19 00:42:09
Not to good for A 500 mile drive. Graph and gpx track missinf first couple of km.
Never realy felt I was foing that well when trying to push it on the physical bits, heart rate was up though so maybe the legs had more avalible than the lungs probobly still not right after being ill last weekend. Was drizzely and wet in places and I was a bit causious on the more technical bits down. Was more technical than I was expection I would probobly of been better off with the Blur and the trail tyres as I never felt confident decending on the wet grass. Route seamed OK but can't realy tell.
Was OK till about half way when the rear tire stared throwing sealent all over the place. Stoped and sloshed the sealent around trying to get it to seal but to no avail. Put in a tube relativly quickly with the help of the CO2 canister for the pump. Unfortunatly about 20 minutes later I bashed it hard on a rock hidden in long grass and got a pintch puncher. I only had one spair tube so had to get my repair kit out only to discover that the glue having already been opened was no good. So ended up walking back with the bike.
Results now out. Even though not feeling 100% I was going fast enough to be competetive. Lots of different routes taken closest of the good scores to me was the M50 how got 376 (winner 390) I was 6 minutes quicker and 5 points up just over the 2 hours mark before the first puncture. Easaly another 25 points availble at the end of the route with another 10 minutes time overwhat the 50 had.
41.725 0.140451389 0.188483796 1001 -1006
00:42:23 00:40:17 00:22:54 01:02:19 00:42:09
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| From bike_logs |
Walking (bike push) 45:00 [0] 3.5 km (12:51 / km)
Pushing the bike back. Fortunatly not too far and I dodged the big showers.
Thursday Jul 8, 2010 #
Cycling (road) 1:52:18 47.5 km (25.4 kph) +370m
shoes: Scott RC1
hawksbury upton loop. Good steady pace, not feeling bad at all.
47.495 01:51:18 25.6 01:57:53 24.1 376 -374 1.5
00:33:43 01:04:27 00:07:47 00:05:41 00:00:40 162 125
47.495 01:51:18 25.6 01:57:53 24.1 376 -374 1.5
00:33:43 01:04:27 00:07:47 00:05:41 00:00:40 162 125
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| From bike_logs |
Wednesday Jul 7, 2010 #
Cycling (road) 1:05:07 [1] 27.0 km (24.9 kph)
shoes: Scott RC1
First bike for a week after bing ill. Felt it going out but better comming back. Club 10 HQ then down to Aust to marshal and back home.
27.116 01:05:07 24.9 02:09:36 12.5 209 -209 1.5
27.116 01:05:07 24.9 02:09:36 12.5 209 -209 1.5
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| From bike_logs |
Monday Jul 5, 2010 #
Walking 25:00 [0] 2.0 km (12:30 / km) +50m 11:07 / km
Just walking in Blaze while Marshalling at the Blazer. Fielix showed all his elders what to do. Felling a bit better but want try running till off the penicilin tommorow so maybe cycle co club 10 on Wendsday for first gentle exercice.