Training Log Archive: GD44In the 7 days ending May 7, 2018:
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Monday May 7, 2018 #
8 PM
Walking 1:41:52 5.73 km (3.4 kph) +276m
Putting out signs and marker tape for Craig yr Allt Summer Fell Race in the evening as it was too hot to do in the day.
Partial completion as I knew I wouldn't have enough time to do it all tomorrow before the race.
Moving time: 1:19:00
Total time: 1:41:52
Partial completion as I knew I wouldn't have enough time to do it all tomorrow before the race.
Moving time: 1:19:00
Total time: 1:41:52
Sunday May 6, 2018 #
8 AM
MTB (MBO) 5:05:22 85.42 km (16.8 kph) +1913m
ahr:120 max:152
OMM Long Bike Score Forest of Dean - Day 2
Start: 0820 approx
Time allowed: 5 hours
Temperature was 25 deg C - cooking.
Only took 2 x 750ml bottles which was just enough.
S>35: Overshot the turning by 100m. Lost 40s.
35>36: OK. Jeff Mew went a different way to the way I had intended and I followed him. Much better than my original route choice.
36>43: OK
43>42: Caught Mark Rowley and passed him on the climb but then overshot a turning by 70m. He didn't of course and flew off! Lost 40s.
42>41: I had initially decided to drop 41 as it was only worth 10 points and it was a bit of a climb. As I was heading to 42 (30 pointer) I stupidly changed my mind and went back. Lost 40s plus also lost sufficient time to get the 20 and 40 pointers at the NE corner of the map. [Ifor skipped CP41 - 10 pointer]
41>40: I stupidly decided to keep climbing up to a village as I thought there was a road linking the village to the next village prior to dropping into Cp40. However it turned out to be a private track which was on the Open Access boundary shading. So I played by the event rules and doubled back. Lost 1.5mins.
40>39: OK
39>38: Stopped for a while to re-assess options. OK.
38>90: OK
90>89: Worst mistake of the day. Went down the wrong track by 600m and had to double back. Lost 3 mins.
89>88: Big climb!
88>34: Decided to drop CP37 as it was a big climb and was only worth 10 points. Wise.
34>87: OK
87>86: OK
86>84: Had two route options and I took the most difficult. Shorter but steeper and muddy. Should have taken the other one!
84>85: OK
85>83: OK
83>82: Caught up with Mark Rowley again and passed him up the hill. However I took a wrong turning and he went the right way! Lost two minutes.
82>80: I had intended to pick up 81 (10pts) going up a steep yellow road. However I noticed that I could take a slightly longer route on an A road into Cinderford and then pop over to pick it up. However I got totally disorientated in Cinderford and decided to can 81 and head to #80. Lost time and points.
80>79: OMG! Onto road and tried to find the correct little side road. There were so many! I eventually found it and then had to find a dirt track. I found it but didn't believe it was the right one as it was so narrow and overgrown. So I looked elsewhere. However I came back and decided it must be the right one. And then it was strewn with fallen trees which were impossible to cross. So I had to hike-a-bike up a steep muddy hill to try and get around the roots. Not happy at this point! Lost ~10mins as a result.
79>78: Overshot a junction as it looked like a private entrance to an industrial complex. Lost 1 minute.
78>49: Decided to drop the far northern CPs. Big road climb out of Mitcheldean. OK
49>47: Had two options in mind from here but decided to play the safer option. OK
47>32: Along a fast disused railway line but full of children and dogs! Aaarrghhh! Get out of my way - I'm running out of time.
32>31: Back the other way past the kids and dogs but a few km further.
31>F: The road climb from the sculpture trail centre to the Finish was hell but I was faster than yesterday!
Collected 600 (out of 750) points but came back 5mins 20s late so was deducted 7 points. End score 593.
Overall results:
Start: 0820 approx
Time allowed: 5 hours
Temperature was 25 deg C - cooking.
Only took 2 x 750ml bottles which was just enough.
S>35: Overshot the turning by 100m. Lost 40s.
35>36: OK. Jeff Mew went a different way to the way I had intended and I followed him. Much better than my original route choice.
36>43: OK
43>42: Caught Mark Rowley and passed him on the climb but then overshot a turning by 70m. He didn't of course and flew off! Lost 40s.
42>41: I had initially decided to drop 41 as it was only worth 10 points and it was a bit of a climb. As I was heading to 42 (30 pointer) I stupidly changed my mind and went back. Lost 40s plus also lost sufficient time to get the 20 and 40 pointers at the NE corner of the map. [Ifor skipped CP41 - 10 pointer]
41>40: I stupidly decided to keep climbing up to a village as I thought there was a road linking the village to the next village prior to dropping into Cp40. However it turned out to be a private track which was on the Open Access boundary shading. So I played by the event rules and doubled back. Lost 1.5mins.
40>39: OK
39>38: Stopped for a while to re-assess options. OK.
38>90: OK
90>89: Worst mistake of the day. Went down the wrong track by 600m and had to double back. Lost 3 mins.
89>88: Big climb!
88>34: Decided to drop CP37 as it was a big climb and was only worth 10 points. Wise.
34>87: OK
87>86: OK
86>84: Had two route options and I took the most difficult. Shorter but steeper and muddy. Should have taken the other one!
84>85: OK
85>83: OK
83>82: Caught up with Mark Rowley again and passed him up the hill. However I took a wrong turning and he went the right way! Lost two minutes.
82>80: I had intended to pick up 81 (10pts) going up a steep yellow road. However I noticed that I could take a slightly longer route on an A road into Cinderford and then pop over to pick it up. However I got totally disorientated in Cinderford and decided to can 81 and head to #80. Lost time and points.
80>79: OMG! Onto road and tried to find the correct little side road. There were so many! I eventually found it and then had to find a dirt track. I found it but didn't believe it was the right one as it was so narrow and overgrown. So I looked elsewhere. However I came back and decided it must be the right one. And then it was strewn with fallen trees which were impossible to cross. So I had to hike-a-bike up a steep muddy hill to try and get around the roots. Not happy at this point! Lost ~10mins as a result.
79>78: Overshot a junction as it looked like a private entrance to an industrial complex. Lost 1 minute.
78>49: Decided to drop the far northern CPs. Big road climb out of Mitcheldean. OK
49>47: Had two options in mind from here but decided to play the safer option. OK
47>32: Along a fast disused railway line but full of children and dogs! Aaarrghhh! Get out of my way - I'm running out of time.
32>31: Back the other way past the kids and dogs but a few km further.
31>F: The road climb from the sculpture trail centre to the Finish was hell but I was faster than yesterday!
Collected 600 (out of 750) points but came back 5mins 20s late so was deducted 7 points. End score 593.
| Pos | No. | Name | Club | Category | Score | Time | Points | Penalty | Controls, in order visited |
|---|---|---|---|---|---|---|---|---|---|
| 1st | 1094 | Ifor Powell | IpBike | MV | 708 | 05:01:32 | 710 | -2 | S, 35. 36. 43. 42. 40. 39, 38. 90. 89. 88. 34, 87. 32. 47. 49. 80. 81, 86, 84. 85. 83, 82. 79. 78, 77, 76, 50. 48, 46. 31. 33, F |
| 2nd | 1103 | Mark Rowley | Lyme RC | MV | 657 | 05:02:34 | 660 | -3 | S, 35. 36. 43. 42, 41, 40, 39. 38. 90. 89. 88, 34. 87, 37. 86, 84. 85, 83, 82, 79, 78, 77. 76. 80, 49, 47, 31, F |
| 3rd | 1029 | Ian Cartwright | MV | 646 | 05:03:45 | 650 | -4 | S, 35. 36. 41. 40, 39, 34, 38. 90. 89. 88. 37, 87. 85. 84. 86. 82. 79, 78, 77, 76, 49. 47. 31. 42, 43, 44, 33, F | |
| 4th | 1083 | Mark Morgan | MV | 640 | 04:59:02 | 640 | S, 33, 32. 47, 49, 76, 77. 81. 80. 79. 78, 82, 86. 84. 85. 89. 88. 90, 38, 34. 87, 36, 35. 43. 42, 44, 45, 31, F | ||
| 5th | 1117 | Graham Tibbot | M | 623 | 05:05:17 | 630 | -7 | S, 35. 36. 41. 40, 39, 38, 90, 89. 88. 84. 85, 83, 82, 86. 87. 80. 77, 76, 49, 47, 48. 46. 45. 44, 42, 43, 31. F | |
| 6th | 1059 | Richard Haynes | MV | 598 | 05:01:02 | 600 | -2 | S, 33. 35. 31. 43, 44, 42, 41. 40, 36. 34. 87, 38. 90. 89. 88. 37. 86, 84, 85, 83, 82. 79. 78, 80, 47, 32, F | |
| 7th | 1041 | Gary Davies | M | 593 | 05:05:20 | 600 | -7 | S, 35. 36. 43. 42, 41, 40, 39, 38. 90. 89. 88, 34. 87. 86. 84. 85. 83, 82, 80, 79, 78. 49. 47. 32, 31, F | |
| 8th | 1006 | Justin Atkinson | Justonbike | M | 580 | 04:58:50 | 580 | S, 33, 32. 87. 47, 49, 76, 77. 78. 79. 82. 83, 85, 84, 86. 89. 88. 90, 38, 34, 36, 40. 41. 42. F | |
| 9th | 1007 | Keith Bailey/Daniel Mathers | Seamons Cycling Club | MV | 563 | 05:05:32 | 570 | -7 | S, 33. 87. 37. 86, 82, 83, 85. 84. 88. 89. 90, 38, 34, 36. 35. 43. 42, 44, 45, 46, 48. 49. 80. 47, 31, 32. F |
| 10th | 1023 | Mark Bryant | M | 550 | 04:45:44 | 550 | S, 31, 44, 45. 46, 48, 47. 49. 76. 77. 78, 79, 82, 83. 85. 84, 88, 90, 38, 36. 34. 87, 32. 33. 35, F |
Overall results:
| Pos | No. | Name | Club | Category | Score | Time | Points | Penalty | Controls, in order visited |
|---|---|---|---|---|---|---|---|---|---|
| 1st | 1094 | Ifor Powell | IpBike | MV | 708 | 05:01:32 | 710 | -2 | S, 35. 36. 43. 42. 40. 39, 38. 90. 89. 88. 34, 87. 32. 47. 49. 80. 81, 86, 84. 85. 83, 82. 79. 78, 77, 76, 50. 48, 46. 31. 33, F |
| 2nd | 1103 | Mark Rowley | Lyme RC | MV | 657 | 05:02:34 | 660 | -3 | S, 35. 36. 43. 42, 41, 40, 39. 38. 90. 89. 88, 34. 87, 37. 86, 84. 85, 83, 82, 79, 78, 77. 76. 80, 49, 47, 31, F |
| 3rd | 1029 | Ian Cartwright | MV | 646 | 05:03:45 | 650 | -4 | S, 35. 36. 41. 40, 39, 34, 38. 90. 89. 88. 37, 87. 85. 84. 86. 82. 79, 78, 77, 76, 49. 47. 31. 42, 43, 44, 33, F | |
| 4th | 1083 | Mark Morgan | MV | 640 | 04:59:02 | 640 | S, 33, 32. 47, 49, 76, 77. 81. 80. 79. 78, 82, 86. 84. 85. 89. 88. 90, 38, 34. 87, 36, 35. 43. 42, 44, 45, 31, F | ||
| 5th | 1117 | Graham Tibbot | M | 623 | 05:05:17 | 630 | -7 | S, 35. 36. 41. 40, 39, 38, 90, 89. 88. 84. 85, 83, 82, 86. 87. 80. 77, 76, 49, 47, 48. 46. 45. 44, 42, 43, 31. F | |
| 6th | 1059 | Richard Haynes | MV | 598 | 05:01:02 | 600 | -2 | S, 33. 35. 31. 43, 44, 42, 41. 40, 36. 34. 87, 38. 90. 89. 88. 37. 86, 84, 85, 83, 82. 79. 78, 80, 47, 32, F | |
| 7th | 1041 | Gary Davies | M | 593 | 05:05:20 | 600 | -7 | S, 35. 36. 43. 42, 41, 40, 39, 38. 90. 89. 88, 34. 87. 86. 84. 85. 83, 82, 80, 79, 78. 49. 47. 32, 31, F | |
| 8th | 1006 | Justin Atkinson | Justonbike | M | 580 | 04:58:50 | 580 | S, 33, 32. 87. 47, 49, 76, 77. 78. 79. 82. 83, 85, 84, 86. 89. 88. 90, 38, 34, 36, 40. 41. 42. F | |
| 9th | 1007 | Keith Bailey/Daniel Mathers | Seamons Cycling Club | MV | 563 | 05:05:32 | 570 | -7 | S, 33. 87. 37. 86, 82, 83, 85. 84. 88. 89. 90, 38, 34, 36. 35. 43. 42, 44, 45, 46, 48. 49. 80. 47, 31, 32. F |
| 10th | 1023 | Mark Bryant | M | 550 | 04:45:44 | 550 | S, 31, 44, 45. 46, 48, 47. 49. 76. 77. 78, 79, 82, 83. 85. 84, 88, 90, 38, 36. 34. 87, 32. 33. 35, F |
Saturday May 5, 2018 #
Event: OMM Bike Forest of Dean
Note
Surprised it’s gown down. Been over 76 all week.
8 AM
MTB (MBO) 6:58:01 111.95 km (16.1 kph) +2681m
ahr:131 max:157
OMM Long Bike Score Forest of Dean - Day 1
Thursday May 3, 2018 #
6 PM
Conditioning 30:00 [1]
Sports massage - legs
She said that I need to do stretches and come back for an hour next week before EA.
She said that I need to do stretches and come back for an hour next week before EA.
Wednesday May 2, 2018 #
12 PM
Walking 27:37 [0] 2.39 km (5.2 kph) +34m
Walk from Costain Coryton Office to Spar in Tongwynlais and back.
I only measured this to see how long it took to get a sandwich during my lunch hour!
I only measured this to see how long it took to get a sandwich during my lunch hour!
5 PM
Cycling - turbo 1:15:01 44.06 km (1:42 / km)
ahr:123 max:145
https://www.trainerroad.com/cycling/rides/33723706...
Dicks -1 is 5x8-minute intervals at 105% FTP with 3-minute recoveries between intervals.
The goal of slightly suprathreshold workouts is to extend high power over greater durations. By riding only slightly above your current FTP, you'll become accustomed - both physically and mentally - to a workload just beyond your current sustainable reach.
These intervals are also an ideal time to begin bridging the gap between power in an upright riding position and power in an aerodynamic position.
Dicks -1 is 5x8-minute intervals at 105% FTP with 3-minute recoveries between intervals.
The goal of slightly suprathreshold workouts is to extend high power over greater durations. By riding only slightly above your current FTP, you'll become accustomed - both physically and mentally - to a workload just beyond your current sustainable reach.
These intervals are also an ideal time to begin bridging the gap between power in an upright riding position and power in an aerodynamic position.
| Zone | Zone | Time | Time | Percent | Low | High |
|---|---|---|---|---|---|---|
| 1 | Active Recovery | 00:25:54 | 34.5% | 0 | 127 | |
| 2 | Endurance | 00:02:59 | 4% | 127 | 173 | |
| 3 | Tempo | 00:03:13 | 4.3% | 173 | 194 | |
| 3 | SweetSpot | 00:03:54 | 00:07:07 | 5.2% | 194 | 219 |
| 4 | Threshold | 00:21:25 | 28.6% | 219 | 243 | |
| 5 | V02Max | 00:17:16 | 23% | 243 | 277 | |
| 5 | Anaerobic | 00:00:20 | 00:17:36 | 0.4% | 277 | 2310 |
Cycling - turbo (Cool down) 20:00 [1] 8.74 km (2:17 / km)
ahr:101 max:106
Cool down on the turbo
Tuesday May 1, 2018 #
6 PM
Running 1:24:58 10.84 km (7.7 kph) +457m
ahr:121 max:157
MDC Tuesday Night Run - Vaynor/Trefechan (nr Pontsticill)
Damp, windy and cold evening on the tops. Enjoyed the run. An easy slow start as many of the faster runners had run the Newport Marathon (or other activities) which got a bit more rapid after we split on the higher ground.
Had Gammon, Egg & Chips at the pub. Gammon was huge and very salty.
Approached Marcus about racing with us for ITERA Scotland in August 2019.
Damp, windy and cold evening on the tops. Enjoyed the run. An easy slow start as many of the faster runners had run the Newport Marathon (or other activities) which got a bit more rapid after we split on the higher ground.
Had Gammon, Egg & Chips at the pub. Gammon was huge and very salty.
Approached Marcus about racing with us for ITERA Scotland in August 2019.