Training Log Archive: IforIn the 31 days ending Mar 31, 2012:
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Saturday Mar 31, 2012 #
9 AM
Cycling 3:05:52 79.6 km (25.7 kph) +1013m
ahr:140 max:175 shoes: Scott RC1
79.600km with 1013m climb in 3:05:52. Saturday ride only Anna and Roger out and Anna turned back before the first climb not feelimg to good. A route playing to my strengths with ever steeper hills. First from the common up to somerset monument. Then up Ozelworth right hand newak folk at top. Down to Wooton and up the straight way to the top of old london road. Down the valley and first right up to the hill above Dursley, this last one was on the verge of unrideable 26% from IpBike with bits of gravel you had to avoid or risk spinningt the wheel even in the dry. Roger went on for more I came back through wooton, tytherington. Put in a full on effort along the back road wher there is a Strava segment....
Going rather well.
Uploaded with IpBike
Rather anoyingly I have lost the data for the finish of the ride including my quick effort for the Strava segment... Still some nice hill plots.
Wickwar common up to Somerset monument.
Ozleworth newark folk.
Hollywell Climb Wooton.
Whiteway climb
Going rather well.
Uploaded with IpBike
Rather anoyingly I have lost the data for the finish of the ride including my quick effort for the Strava segment... Still some nice hill plots.
Wickwar common up to Somerset monument.
Ozleworth newark folk.
Hollywell Climb Wooton.
Whiteway climb
Thursday Mar 29, 2012 #
7 PM
Running 50:59 8.01 km (6:22 / km) +346m 5:14 / km
ahr:148 max:176
8.008km with 346m climb in 0:50:59. Into Blais with Adam and Felix. Only stayed with them for a hill and a half amd that was going into the red and going fast down the beach grove. Steady once by myself. 5 hills all together including 2 new ones after looking at the new map. Back through the golf course and cemetery to finish.
Uploaded with IpBike
Uploaded with IpBike
Wednesday Mar 28, 2012 #
1 PM
Cycling 4:12:47 100.77 km (23.9 kph) +884m
ahr:120 max:186 shoes: Scott RC1
100.770km with 884m climb in 4:12:47. Out aftet lunch with John. Quite quick over to Johns as ray skyped me just as I was anout to get ready to go. Lanes Malmsbury way then westonbirt hilly route ozelworth. Across to back services then back up north. Further than I was expecting as john said he did not want to do too much but he kept on going.
Uploaded with IpBike
Uploaded with IpBike
Tuesday Mar 27, 2012 #
4 PM
Cycling 21:14 9.02 km (25.5 kph) +77m
ahr:147 max:242 shoes: Scott RC1
9.016km with 77m climb in 0:21:14. In to pick up van. New shifter on bike so working gears again. A lot nicer. Full summer kit.
Uploaded with IpBike
Uploaded with IpBike
7 PM
Running 1:01:38 9.65 km (6:23 / km) +120m 6:01 / km
ahr:129 max:152
9.655km with 120m climb in 1:01:38. Bok training from Chipping Sodbury. Lovely night just back off the fields in time. Found some muddy bits!!
Uploaded with IpBike
Uploaded with IpBike
Monday Mar 26, 2012 #
10 AM
Cycling 2:26:50 59.66 km (24.4 kph) +550m
ahr:116 max:149 shoes: Scott RC1
59.657km with 550m climb in 2:26:50. Spin out after droping off van for mot. A bit chilly to start but warmed up. Just taking it easy.
Uploaded with IpBike
Uploaded with IpBike
Sunday Mar 25, 2012 #
11 AM
Cycling 1:16:49 22.09 km (17.3 kph) +283m
ahr:133 max:160 shoes: Blur
22.090km with 283m climb in 1:16:49. Spin around leigh woods, ashton court and 50 acar woods mtb trails on the Blur having rebuilt the bottom end of the suspensions. Very busy got held up a number of times. Lots of families with small kids out. Bumped into Dave and Chris Palmer having a spin around.
Uploaded with IpBike
Uploaded with IpBike
Saturday Mar 24, 2012 #
12 PM
Cycling 3:36:40 98.49 km (27.3 kph) +1308m
ahr:150 max:196 shoes: Scott RC1
98.492km with 1308m climb in 3:35:41. severn saturday ride. Spring has arrived a bit over dressed with winter top on. Double rWentwood climb then along the ridge down to Timtern cafe stop. Home via Brockwier climb. Quit quick going with Anna, Chris, Alan and Simon out. Only Simon and Chris after stop, chriss pulling well on front. Going fairly well. Good training.
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Big wentwood climb from Parc Seymour.
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Big wentwood climb from Parc Seymour.
Thursday Mar 22, 2012 #
12 PM
Cycling 17:37 [2] 6.49 km (22.1 kph) +34m
shoes: Charge Mixer
6.486km with 34m climb in 0:17:37. Just up to post office collection center to get bits for blur. Testing fix for workout timer bug, look good.
Uploaded with IpBike
Uploaded with IpBike
7 PM
Running 49:34 9.46 km (5:14 / km) +81m 5:02 / km
ahr:144 max:180
9.458km with 81m climb in 0:49:34. Westbury training. 5 * 1km efforts. Went hard I thought to fast but just about hung on till last one. Think I was doing decent times.
Workout system testing was not so good. Editing the session after starting the activity did not work, so after 1st effort it went straight into 2nd effort rather than rest. Haveing restarted the 2nd effort maneged to do the time recovery rather than the distance effort. 3rd effort not sure what happened. 4th and 5th ok. Need some feedback on buttom presses its hard to tell if you hit the button.
1. 3.30
4. 2.27
5. 2.26
Uploaded with IpBike
Workout system testing was not so good. Editing the session after starting the activity did not work, so after 1st effort it went straight into 2nd effort rather than rest. Haveing restarted the 2nd effort maneged to do the time recovery rather than the distance effort. 3rd effort not sure what happened. 4th and 5th ok. Need some feedback on buttom presses its hard to tell if you hit the button.
1. 3.30
4. 2.27
5. 2.26
Uploaded with IpBike
Wednesday Mar 21, 2012 #
1 PM
Cycling 4:35:15 121.38 km (26.5 kph) +1127m
ahr:135 max:240 shoes: Scott RC1
121.382km with 1127m climb in 4:35:15. Ride out with John. Joined by Simon Crisp day off and Mark Philips extended coffee break!!! We did stop for coffee and lunch at Tubbys. Nice day especialy when sun came out. Mark was going well I was not going so well and was knackerd by the time we got back.
Dodgy hr back while descending.
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Dodgy hr back while descending.
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Tuesday Mar 20, 2012 #
11 AM
Cycling 8:21 3.01 km (21.6 kph) +22m
ahr:143 max:206 shoes: Scott RC1
3.014km with 22m climb in 0:08:21. Quick spim around block to get some real test data onto x8 so I have something to work with for adding Strava upload support.
Uploaded with IpBike
Uploaded with IpBike
7 PM
Running 1:02:57 10.85 km (5:48 / km) +120m 5:30 / km
ahr:139 max:164
10.852km with 120m climb in 1:02:57. Bok training inn on the green. Around the golf course. Going fairly well but hip hurting at end.
Uploaded with IpBike
Uploaded with IpBike
Monday Mar 19, 2012 #
3 PM
Cycling 6:40 3.43 km (30.9 kph)
ahr:116 max:140 shoes: Scott RC1
3.434km with 0m climb in 0:05:47. Some turbo work updating my screenshots.
Uploaded with IpBike
Uploaded with IpBike
Sunday Mar 18, 2012 #
Event: Rawnsley Forest MTBO
10 AM
MTBO race 1:55:27 30.85 km (3:45 / km) +724m 3:21 / km
ahr:152 max:169 shoes: Scale
30.853km with 724m climb in 1:55:27. These numbers include some warmup on the road. Rawnsley hills mtbo. It had snowed while I had breakfast up on the chace so I set out with full warm weather kit whish meant I got rather hot. A hilly course, got a bit confused heading up the big climb to 2 some tracks into the oob far bigger than indicated, I should of just looked at contors. Missed the tiny path down to 3 then came off when I eventualy got on it which did not do my confidance any good. Took small path out of 4 which was not a good idea as very narrow betweem the trees. 7 the narow but not slow to ride was rather slow going would of been better off on top of the ridge. Ok nav wise after this but q few too many hesitations.
1.36.19 4th. Thumped by Killian 10 mins, well beaten by windy 6 mins. Piped by 11 seconds by Alan. Clearly not fit enouth. Would of been better on the blur but its waiting on some suspention parts.
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1.36.19 4th. Thumped by Killian 10 mins, well beaten by windy 6 mins. Piped by 11 seconds by Alan. Clearly not fit enouth. Would of been better on the blur but its waiting on some suspention parts.
Uploaded with IpBike
C • HR 1
Saturday Mar 17, 2012 #
Event: WNL Eastnor Park
7 PM
Orienteering 1:03:48 8.38 km (7:37 / km) +281m 6:31 / km
ahr:152 max:184
8.379km with 281m climb in 57.52. Last wnl of the season at Eastnor park. only in the park not out onto the malvens. Had 2 maps but this was realy not nesasary I cleared the first map with 2 mins left but there was nothing close on the second map so finished. The brambles seem to be far worse than they used to be. I was geting stuck in them a lot. Ended up joint first with John Embery. Was not a good run really never got running well. The split map format was not good and with no one quick not needed.
Uploaded with IpBike
Uploaded with IpBike
Thursday Mar 15, 2012 #
7 PM
Running 43:26 7.45 km (5:50 / km) +125m 5:23 / km
ahr:150 max:178 shoes: Scott RC1
Westbury training. 7 Hill reps up the falkendale loop. Not going very well would of quit but I was trying out the new interval feature in IpBike.
Did not go too well. What I have implemented is based off what Garmin offer with there fit file format which is good but this sort of loop realy needs location based start and end points but they are not supported. So I had to setup with a distance based active period and an open recovery. Unfortunatly there is a bug in the open code so I had to change the recovery to a timed period which I manualy stoped at the start of the interval. Unfortunatly the distance I had measured on the first lap was a bit long so the timeings for the efforts were not too good. It would all be good on the bike with ANT but not so good gps only.
Uploaded with IpBike
Did not go too well. What I have implemented is based off what Garmin offer with there fit file format which is good but this sort of loop realy needs location based start and end points but they are not supported. So I had to setup with a distance based active period and an open recovery. Unfortunatly there is a bug in the open code so I had to change the recovery to a timed period which I manualy stoped at the start of the interval. Unfortunatly the distance I had measured on the first lap was a bit long so the timeings for the efforts were not too good. It would all be good on the bike with ANT but not so good gps only.
Uploaded with IpBike
Wednesday Mar 14, 2012 #
7 PM
Cycling 1:19:35 38.73 km (29.2 kph) +175m
ahr:140 max:174 shoes: Scott RC1
38.729km with 175m climb in 1:19:35. Went up to try the Aztec loop sesion again. 10 out, split into quicker and slower groups quicker starting first. Did not hang on at all well, found myself always doing the bit before the climb and strugeled to get on the wheel up the climb. Had taken a couple of laps by the time the quick group came flying by as I was on the front. Mark up next promptly chaced them down and I could not keep up up the hill again. Ok after another lap taken but only two more laps before they were all sprinting.
I really need to get a new rear shifter before trying this again as it was not fun with the dodgy up shift.
Uploaded with IpBike
I really need to get a new rear shifter before trying this again as it was not fun with the dodgy up shift.
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Tuesday Mar 13, 2012 #
7 PM
Running 56:57 9.31 km (6:07 / km) +150m 5:40 / km
ahr:134 max:169
9.312km with 150m climb in 0:56:57. Bok training, the Angel. Phil found a mew way into Ashton court avoiding a good bit of road which was good. Light was not working but enough other lights to be no trouble. Hip a bit painfull by end. Not too far which suited most of us.
Uploaded with IpBike
Uploaded with IpBike
Monday Mar 12, 2012 #
7 PM
Running 48:09 8.86 km (5:26 / km) +93m 5:10 / km
ahr:137 max:159
8.860km with 93m climb in 0:48:09. Westbury training. Group 3 which I found a bit fast. Hip a bit painfull towards end. First real test of the new workout system in IpBike. Just a simple time repeat workout for a first real test. Looks good, ran with a 3 minute timer. Distance range was 343 with some traffic stops to get across the portway up to 619m.
Uploaded with IpBike
Uploaded with IpBike
Sunday Mar 11, 2012 #
Event: NE Exmore MBO Score
9 AM
MTBO 3:04:13 43.19 km (4:16 / km) +1331m 3:42 / km
ahr:145 max:167 shoes: Blur
43.193km with 1331m climb in 3.04.00. Mtbo score on Selworthy beacon and Wooton beacon and edge of Exmoor. Realy good event, bright sun once out of low level cloud. Did edge of exmoor flags first then road to far side of wootton hill and back picking up flags over the hill. Finaly main road to edge of Minehead and big climb back along selworthy beacon. Took the risk droping down to get 10 before climbing back up for great final decent. 4 mins late got all but 3 10 pointers in the flat bits between the hills. felt I was going really well climbing. Some bike trouble the axel on the bottom of the top link looks to of snaped. I kept haveing to stop and hit the end back in with a stone to stop it coming out too far. A bit cautious decending with it like this.
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Interesting mention in the reace report.
http://www.bmbo.org.uk/results/report.php?event_id...
Looking at the plot I am suprised how low my heart rate was early on, I felt I was pushing harder than that. Maybe a bit tired I hove done quite a bit this week and pushed harder than I shoiuld of yesterday.
Uploaded with IpBike
Interesting mention in the reace report.
http://www.bmbo.org.uk/results/report.php?event_id...
Looking at the plot I am suprised how low my heart rate was early on, I felt I was pushing harder than that. Maybe a bit tired I hove done quite a bit this week and pushed harder than I shoiuld of yesterday.
Saturday Mar 10, 2012 #
9 AM
Cycling 3:28:31 102.06 km (29.4 kph) +850m
ahr:143 max:196 shoes: Scott RC1
102.060km with 850m climb in 3:28:31. really nice day went out east ended up in Malmsbury. Fast going out not so fast back with a head wind. Going harder than I should of with a race tomorrow but enjoyable.
Uploaded with IpBike
Uploaded with IpBike
Thursday Mar 8, 2012 #
9 AM
Cycling 3:02:55 44.53 km (14.6 kph) +1149m
ahr:129 max:166 shoes: Blur
44.531km with 1149m climb in 3:02:55. Brechfa loop. Managed to get around without dieing at the end for a change. Took the blue option into the bottom carpark was a lot more fun than the black, very fast and tricky keeping the bike on the ground for a none jumper like me. Also managed to keep feet dry till about half way.
Uploaded with IpBike
Uploaded with IpBike
Wednesday Mar 7, 2012 #
1 PM
Cycling 2:51:46 41.65 km (14.5 kph) +793m
ahr:134 max:167 shoes: Blur
41.645km with 793m climb in 2:51:46. W2 at Afan. Nice and sunny but pudels meant wet and cold feet by the end. Accidetaly split the ride into 2 and the merge looks to of failed for the files. Another bug to fix. just a syeady pace.
Uploaded with IpBike
Uploaded with IpBike
7 PM
Orienteering 36:32 4.63 km (7:54 / km) +146m 6:49 / km
ahr:160 max:176
4.628km with 146m climb in 0:33:19. Night O Broughton Burrows. Realy nice area and I enjoyed it even if I was a bit headless chicken early on. went past Margret Renolds 4 times, she was doing very nicely going straight I was messing up and overshooting with the 1:7500 scale and trying to be safe using the fences. Got away towards the end and got into a tussel with one of the youngsters got in front by letting him go ahead legged it for 2 controls to get away and then messed up yhe last one to get caught again. Just managed 10 m/km. 6 mins off the fastest I think.
Uploaded with IpBike
Uploaded with IpBike
Tuesday Mar 6, 2012 #
7 PM
Running 1:03:50 9.98 km (6:24 / km) +174m 5:53 / km
ahr:138 max:169
9.985km with 174m climb in 1:03:48. Bok training The barn. Went the opposite way to normal which was a bad idea got stuck the wrong side of a 3m ditch which I jumped but no one else did. Running ok but never quick.
Uploaded with IpBike
Uploaded with IpBike
Sunday Mar 4, 2012 #
Event: SWOC Welsh Championships
11 AM
Orienteering 1:40:08 12.19 km (8:13 / km) +414m 7:01 / km
ahr:140 max:168
Welsh champs brown. Cold day cag on all the way. Not running at all well especially early on better at the end with a tail wind. Nav very good. Only time loss I recall about 15 sec hesitation on 13 and 10 secs on 24. Finished before the snow showers.
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15 mins down on Richard shows my lack of speed. Also behind Anwen.
Uploaded with IpBike
15 mins down on Richard shows my lack of speed. Also behind Anwen.
Saturday Mar 3, 2012 #
Event: WNL 9 Malards Pike
9 AM
Cycling 47:38 19.22 km (24.2 kph) +166m
ahr:124 max:149 shoes: Scott RC1
19.221km with 166m climb in 0:47:38. Went up for the severn ride in case no one turned up with the audax today and Emilia turned up as she said she might. No issue either way Mark, Jerry, Ben and Anna out but no Emilia. Just went down the hill with them and as legs feeling heavy just span around the block for a recovery ride.
Uploaded with IpBike
Uploaded with IpBike
6 PM
Orienteering 1:03:02 8.68 km (7:16 / km) +284m 6:14 / km
ahr:149 max:176
8.682km with 284m climb in 1:01:52. Wnl malards pike. Decided to skip the low pionts heading out and just go for the big ones. 111, 199, 121, 113, 120, 108, 122, 126, 112, 123, 103, 104, 118, 117, 116, 125, 114, 124, 106, 101. Had just 10 mins left at 116 but 125 was 50 points so I commited to it even though it measures up as 2.2km. Lots of path running though so managed to get in just under 2 mins late. 461 out of 550 was good going considering how slow I was going to start with.
Uploaded with IpBike
Uploaded with IpBike
Friday Mar 2, 2012 #
1 PM
Cycling 4:27:58 118.39 km (26.5 kph) +1352m
ahr:133 max:161 shoes: Scott RC1
118.391km with 1352m climb in 4:27:55. Out with Stuart Lynch so further than I would of done by myself. Kern bridge, symonds yat route. Stoped for cake and coffee in Monmouth which kept me going fairly well though I did not try keeping with stu up the hill. Even with the pattagonia race in his legs he is a lot quicker than me when he pushes on. The sun would not stay out consistently.
Uploaded with IpBike
Uploaded with IpBike
Thursday Mar 1, 2012 #
7 PM
Running 42:27 8.87 km (4:47 / km) +19m 4:44 / km
ahr:151 max:177
8.871km with 19m climb in 0:42:27. Westbury mikes group. 1,2,3,2,1 piramid with half the rest. 2 sets with a 2 minute break. Hard work, got blitzed by 2 people on the last one that had not been trying.
Uploaded with IpBike
Uploaded with IpBike