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Training Log Archive: simonw

In the 31 days ending May 31, 2015:

activity # timemileskm+m
  Road bike20 16:18:08 262.34(16.1/h) 422.19(25.9/h) 3133
  Mountain biking7 11:20:18 84.17(7.4/h) 135.46(11.9/h) 2324
  Running13 11:14:50 72.98(9:15) 117.45(5:45) 1794
  Orienteering6 5:34:47 29.3(11:25) 47.16(7:06) 935
  Walking1 2:04:44 5.38(23:11) 8.66(14:24) 785
  Total43 46:32:47 454.17(6:09) 730.91(3:49) 8971
  [1-5]43 45:01:27

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Saturday May 30, 2015 #

12 PM

Walking 2:04:44 [1] 5.38 mi (23:11 / mi) +785m 15:57 / mi
shoes: Inov8 Mudclaw 265 Bk/Bu

Blencathra via Halls Fell ridge with the boy. Thought I'd check it out in daylight. Better at night when you can't see over the sides. In fact prefer Doddick for the descent.
Cracked a tooth on a piece of Grasmere ginger bread. Bloody agony. Smoothed off with a file out of the shed.
C • Wrong mountain, or wrong day? 2

Friday May 29, 2015 #

4 PM

Mountain biking 1:35:23 intensity: (2:52 @0) + (11:14 @1) + (28:38 @2) + (41:53 @3) + (10:46 @4) 15.41 mi (9.7 mph) +503m
ahr:128 max:163 shoes: On-One 45650B

Randoms on the Chase. Ruined a bit by the puddles. Fair weather rider.

Thursday May 28, 2015 #

8 AM

Road bike (commute) 7:45 [3] 2.12 mi (16.4 mph) +6m
shoes: Forme Reflex road bike

4 PM

Road bike (commute) 1:09:29 [3] 18.09 mi (15.6 mph) +198m
shoes: Forme Reflex road bike

Wednesday May 27, 2015 #

5 PM

Running 1:30:52 intensity: (26 @0) + (4:28 @1) + (41:49 @2) + (42:34 @3) + (1:35 @4) 8.9 mi (10:12 / mi) +340m 9:07 / mi
ahr:127 max:154 shoes: Inov8 Trailroc 255 4 Gy/Bu

Nice & easy with Fly over the chase.
Long time sat at the wheel today so didn't feel like doing much. Need to get some faster stuff in more regular though.
Looked like some sort of film set going on up near rifle range trig. No not the sort of film set you usually get up there.

Tuesday May 26, 2015 #

8 AM

Road bike (commute) 7:53 [3] 2.11 mi (16.1 mph) +9m
shoes: Forme Reflex road bike

5 PM

Road bike (commute) 36:06 [3] 9.19 mi (15.3 mph) +198m
shoes: Forme Reflex road bike

Oops tyre went bang again. Must be the big hole in the sidewall.
7 PM

Orienteering 46:54 intensity: (25 @0) + (1:19 @1) + (13:38 @2) + (24:39 @3) + (6:53 @4) 3.83 mi (12:15 / mi) +134m 11:03 / mi
ahr:134 max:160 shoes: Inov8 Mudclaw 265 Bk/Bu

Score training on Shoal Hill.
Continuing with the no compass theme. Did a lot better and threw in some simplification which I've not really tried before. Come unstuck on one control so had to miss out 2 on the way back in. Not running great for some reason.
Felt like I did well until Stampy rolled in with a full house and 7 minutes to spare.

Monday May 25, 2015 #

8 AM

Road bike 1:49:18 intensity: (3:28 @0) + (8:56 @1) + (54:26 @2) + (42:17 @3) + (11 @4) 30.82 mi (16.9 mph) +433m
ahr:124 max:148 shoes: Forme Reflex road bike

Steady one out to Rugeley, Abbots Bromley, Blithfield etc. Wanted to do a lot longer but didn't get out of bed in time.
Rear tyre went bang outside tixall church. While fixing it a bloke appeared from nowhere with a track pump to borrow. Made life a bit easier.

Sunday May 24, 2015 #

10 AM

Running 35:37 intensity: (8 @0) + (24 @1) + (4:11 @2) + (17:30 @3) + (13:24 @4) 4.72 mi (7:32 / mi) +58m 7:16 / mi
ahr:142 max:163 shoes: Inov8 Trailroc 255 4 Gy/Bu

Tow path with Fly. Constant pace run except for when she was on the lead.
6 PM

Mountain biking 1:13:35 intensity: (9:40 @0) + (17:47 @1) + (24:17 @2) + (21:33 @3) + (18 @4) 6.56 mi (5.3 mph) +358m
ahr:115 max:148 shoes: On-One 45650B

Monkey trail with the boy.
He's finding this a bit too easy now so ventured over to the downhill tracks and did the black run. Cleared all drop offs but stacked on the last one.

Saturday May 23, 2015 #

12 PM

Orienteering 1:51:30 [3] 7.99 mi (13:57 / mi) +491m 11:43 / mi
shoes: Inov8 Mudclaw 265 Bk/Bu

Springtime in Shropshire day 1 Brampton Bryan.
Not paying £14 to run age class M40 Brown when there's a 10K black on offer so ran up to M21. Nice area if a bit far to drive.

Friday May 22, 2015 #

5 PM

Road bike 1:28:32 [2] 24.64 mi (16.7 mph) +329m
shoes: Forme Reflex road bike

The folks locked themselves out of the house so had to ride round to let them in. Took a convoluted route back. Easy ride.

Thursday May 21, 2015 #

4 PM

Road bike 1:04:10 intensity: (4:40 @0) + (2:00 @1) + (3:24 @2) + (27:49 @3) + (26:17 @4) 18.6 mi (17.4 mph) +198m
ahr:139 max:163 shoes: Forme Reflex road bike

Feeling stronger on this road ride.
Managed to push a bit harder to get the HR up higher than usual.
Averaged 21 mph at 90rpm on Teddesley Road. Progress I think.
Saw Matt Connoley on his time machine. Holds a litre of drink inside the frame with a tube sticking out to drink from!

Wednesday May 20, 2015 #

5 PM

Running 1:33:50 intensity: (37 @0) + (5:09 @1) + (36:28 @2) + (50:14 @3) + (1:22 @4) 8.73 mi (10:45 / mi) +323m 9:39 / mi
ahr:128 max:153 shoes: Inov8 Trailroc 255 3 Ink/Or

Very easy with Fly over the Chase. Won't be long before bracken is up so went off piste a little.

Tuesday May 19, 2015 #

7 PM

Orienteering 22:01 intensity: (3:45 @1) + (6:46 @2) + (10:41 @3) + (49 @4) 1.36 mi (16:11 / mi) +12m 15:45 / mi
ahr:126 max:152 shoes: Inov8 Mudclaw 265 Bk/Bu

Control collecting and searching in hedgerows for the elusive #151.

Orienteering 43:06 intensity: (27 @0) + (59 @1) + (7:41 @2) + (16:56 @3) + (15:16 @4) + (1:47 @5) 3.64 mi (11:50 / mi) +22m 11:37 / mi
ahr:141 max:172 shoes: Inov8 Mudclaw 265 Bk/Bu

Score training on Pelsall common.
Went to where it said on the instructions. No one there. Guessed it was at the 'other' location by the derelict pub. Seemed that everyone found it eventually.
Pelsall never an inspiring area and struggled navigating it as usual but this time felt I'd done a bit better. The revelation of putting the compass away and visualizing terrain, distance, direction and features as a whole instead of choosing one of the above and crying when it goes wrong.
Control #151 appears to be lost in the ether or some pikey's caravan and #152 was in the wrong place.

Sunday May 17, 2015 #

10 AM

Orienteering 45:30 intensity: (26 @0) + (11 @1) + (1:18 @2) + (2:18 @3) + (30:46 @4) + (10:31 @5) 5.99 mi (7:36 / mi) +86m 7:16 / mi
ahr:160 max:180 shoes: Inov8 Trailroc 255 4 Gy/Bu

West Midlands Urban League - Lichfield.
Looking forward to this one as it didn't have the word sprint anywhere in the event description so was hoping there would be time during controls for the brain to rev up.
Legs felt a bit slow and under trained for fast, flat out running - which they are and what this needed.
First major slow up was when it went non-urban and into the trees on #3. +1-2 mins.
#6 headed across stile and onto field but saw there was no way through and headed back +30 secs.
#8. Went past it and down some back alley. Lost contact with map really but stumbled across control on way out. +20secs
#20. went a long way round. +10 secs.
Dibber was taking an age to beep and required much effort to get right in the hole. 2secs extra(minimum) for each control +50 sec.

Overall enjoyed the run though and for most of it was in control.


Saturday May 16, 2015 #

9 AM

Road bike 3:29:41 intensity: (27:27 @0) + (28:13 @1) + (56:09 @2) + (1:37:39 @3) + (13 @4) 48.3 mi (13.8 mph) +478m
ahr:120 max:151 shoes: Forme Reflex road bike

Eventful ride on the Brewood cycle challenge short route - Lilleshall loop.
Rode on empty and felt pretty good all the way. No real energy dips.
Snapped a spoke on the rear wheel 2 miles the wrong side of Brewood. Wheel folded and crashed in a hedge. Couldn't get the wheel to turn as It was rubbing against the frame. No spoke key so no option but to walk.
First chap in car stopped but no tools to frig a fix.
Second chap, this time on bike stopped. Brand new planetx pro carbon and all the kit to go with it. New, never opened 'emergency' tool kit but no spoke key in it. Don't think he understood what I was trying to do by straightening the wheel.
Third bloke on clapped out old MTB. Asked if he had a spoke key. ' No but I've got spanners'. Pulled a carrier bag out of his pack. Every tool and spare under the sun. Cassette still in box, chain, crank arms, chain whip. Pulled out an adjustable spanner but the bloody thing had seized up. Then he pulled out another one twice as big. It worked. Wheel was straight in no time but one spoke short. The chap said it happened to him once so he'd zip tied all his spokes together. Don't know what that would achieve.
Need to carry more tools I think.
Bike is getting old and clunky now.
5 PM

Running 31:37 intensity: (8 @0) + (8 @1) + (3:04 @2) + (19:25 @3) + (7:22 @4) + (1:30 @5) 3.87 mi (8:10 / mi) +71m 7:44 / mi
ahr:142 max:171 shoes: Inov8 Trailroc 255 4 Gy/Bu

Brocton & back with Fly.

Friday May 15, 2015 #

7 PM

Running 1:03:49 [2] 7.01 mi (9:06 / mi) +185m 8:25 / mi
shoes: Inov8 Trailroc 255 4 Gy/Bu

Chase with Fly

Thursday May 14, 2015 #

Note

Spent all night supervising the new bike build. Henry's now got the best bike in the shed.

Wednesday May 13, 2015 #

7 AM

Road bike (commute) 6:56 [3] 2.1 mi (18.2 mph) +4m
shoes: Forme Reflex road bike

4 PM

Road bike (commute) 37:47 intensity: (2:49 @0) + (4:50 @1) + (16:36 @2) + (13:32 @3) 10.08 mi (16.0 mph) +169m
ahr:120 max:144 shoes: Forme Reflex road bike

Tuesday May 12, 2015 #

8 AM

Road bike (commute) 8:01 [3] 2.11 mi (15.8 mph) +3m
shoes: Forme Reflex road bike

5 PM

Road bike (commute) 1:00:42 intensity: (52 @0) + (2:01 @1) + (14:52 @2) + (36:56 @3) + (6:01 @4) 18.01 mi (17.8 mph) +181m
ahr:134 max:156 shoes: Forme Reflex road bike

Extended Coppenhall, Levedale, Penko, Teddesley ride home.

Mountain biking 27:08 intensity: (46 @0) + (5:14 @1) + (17:20 @2) + (3:48 @3) 4.0 mi (8.8 mph) +118m
ahr:118 max:142 shoes: On-One 45650B

Ride to Orienteering with Henry

Orienteering 44:34 intensity: (22 @0) + (13 @1) + (33 @2) + (9:15 @3) + (33:10 @4) + (1:01 @5) 4.25 mi (10:29 / mi) +150m 9:27 / mi
ahr:152 max:178 shoes: Inov8 Mudclaw 265 Bk/Bu

Score O from Springslade lodge. Enjoyed this one. Put the compass away and went off the features and contours.

Running 17:06 intensity: (2 @0) + (1 @1) + (2:07 @2) + (8:09 @3) + (6:47 @4) 1.5 mi (11:24 / mi) +58m 10:11 / mi
ahr:142 max:162 shoes: Inov8 Mudclaw 265 Bk/Bu

Control collecting. When I say control, that's one control and I had to hack down a small tree to get that one as Dave decided to not give me a gripple remover.

Mountain biking 24:10 intensity: (3:03 @0) + (11:53 @1) + (8:46 @2) + (28 @3) 3.65 mi (9.1 mph) +13m
ahr:106 max:135 shoes: On-One 45650B

Home from O on the bike with Henry. Always complaining about hurting knees. Said it would help if he wasn't cranking out such big gears.
C • Which bit of his knees? 3

Monday May 11, 2015 #

7 PM

Mountain biking 1:16:36 intensity: (12:53 @0) + (21:52 @1) + (32:57 @2) + (8:34 @3) + (20 @4) 11.52 mi (9.0 mph) +271m
ahr:111 max:150 shoes: On-One 45650B

Sunday May 10, 2015 #

9 AM

Running 18:37 intensity: (5 @0) + (58 @1) + (11:50 @2) + (5:44 @3) 2.08 mi (8:57 / mi) +35m 8:30 / mi
ahr:125 max:141 shoes: Inov8 Trailroc 255 4 Gy/Bu

Quick out with Fly before picking Mary up from sleepover.
12 PM

Mountain biking 1:33:41 [1] 8.21 mi (5.3 mph) +175m
shoes: On-One 45650B

Mary wanting to do follow the dog again.
Never seen this many bike wankers as were out today.
Suppose somebody has got to keep the bike industry ticking over. Just please move your 5 grand Yeti off the trail if you can't ride it and let the 9 year old through!
Sacked it of and went Pine cafe instead.
6 PM

Running 54:18 intensity: (16 @0) + (1:14 @1) + (11:53 @2) + (39:27 @3) + (1:28 @4) 5.8 mi (9:22 / mi) +178m 8:33 / mi
ahr:132 max:151 shoes: Inov8 Trailroc 255 4 Gy/Bu

Over the chase with Fly again. Nice out although it feels I have to drag her around as soon as shes on lead.

Saturday May 9, 2015 #

9 AM

Running 37:44 intensity: (1:36 @0) + (55 @1) + (5:20 @2) + (18:11 @3) + (11:39 @4) + (3 @5) 4.75 mi (7:57 / mi) +55m 7:40 / mi
ahr:140 max:166 shoes: Inov8 Trailroc 255 4 Gy/Bu

Towpath with fly.
A couple of higher intensity miles thrown in. Not great though.
3 PM

Mountain biking 2:01:27 intensity: (13:00 @0) + (10:19 @1) + (33:49 @2) + (57:44 @3) + (6:35 @4) 16.55 mi (8.2 mph) +385m
ahr:124 max:162 shoes: On-One 45650B

Chase MTB ride.
Exploring the Horsenail Slades/Chad's Ditch area then back onto Badgers and Dark. Pushed for time. Good ride.

Friday May 8, 2015 #

8 AM

Road bike (commute) 7:50 [2] 2.11 mi (16.2 mph) +7m
shoes: Forme Reflex road bike

C • Minimalist posting 2
1 PM

Road bike (commute) 1:03:25 intensity: (4 @0) + (40 @1) + (9:22 @2) + (49:25 @3) + (3:54 @4) 18.0 mi (17.0 mph) +190m
ahr:135 max:155 shoes: Forme Reflex road bike

Long way home via the Coppenhall - Levedale - Teddesley route

Thursday May 7, 2015 #

7 PM

Running 59:43 intensity: (1:28 @0) + (8:14 @1) + (23:02 @2) + (26:09 @3) + (50 @4) 5.48 mi (10:54 / mi) +117m 10:13 / mi
ahr:124 max:152 shoes: Inov8 Trailroc 255 4 Gy/Bu

Sometimes it feels great to run. This is not one of those times. Took Fly out but felt really sick and headachy so just walked a bit then came home..slowly.

Wednesday May 6, 2015 #

8 AM

Road bike (commute) 7:12 [3] 2.12 mi (17.7 mph) +6m
shoes: Forme Reflex road bike

5 PM

Road bike (commute) 1:21:11 [3] 21.67 mi (16.0 mph) +328m
shoes: Forme Reflex road bike

Long way home. This time on a different route with too many hills for my liking.

Tuesday May 5, 2015 #

7 PM

Orienteering 21:12 intensity: (26 @0) + (46 @1) + (1:08 @2) + (10:56 @3) + (7:56 @4) 2.24 mi (9:28 / mi) +40m 8:58 / mi
ahr:141 max:157 shoes: Inov8 Trailroc 255 4 Gy/Bu

Tamworth Castle 'sprint'. Not urban.
Couldn't find #1 so ended up following Kelvin. Ran straight past #2 so followed Kelvin. Struggled on every control except the one by the river but appears I took a daft route anyway. Wasn't really running from river bridge onwards. Thinking too much.
Never recorded time as it was embarrassingly slow but it appears to have come off the mini printer and ended up on results.
Didn't know it was a Domination series race or I'd have ran a bit more.

Monday May 4, 2015 #

7 AM

Road bike (commute) 7:05 [3] 2.1 mi (17.8 mph) +11m
shoes: Forme Reflex road bike

4 PM

Road bike (commute) 59:27 intensity: (1:28 @0) + (2:13 @1) + (7:37 @2) + (41:07 @3) + (6:59 @4) + (3 @5) 17.97 mi (18.1 mph) +185m
ahr:133 max:166 shoes: Forme Reflex road bike

Modified Beano's loop. This is becoming a standard ride home. Nice and mainly traffic free despite smelling of cow shit for the most part.

Sunday May 3, 2015 #

10 AM

Running 1:20:58 intensity: (16 @0) + (17 @1) + (9:52 @2) + (1:04:09 @3) + (6:24 @4) 9.32 mi (8:41 / mi) +136m 8:19 / mi
ahr:139 max:153 shoes: Inov8 Trailroc 255 4 Gy/Bu

On the old standard with Fly. wet and muggy but great to be out.

Saturday May 2, 2015 #

9 AM

Running 38:18 intensity: (44 @0) + (55 @1) + (4:45 @2) + (24:56 @3) + (6:32 @4) + (26 @5) 4.75 mi (8:03 / mi) +64m 7:44 / mi
ahr:138 max:169 shoes: Inov8 Trailroc 255 4 Gy/Bu

Towpath with Fly. 1x1mile effort. Speed goal of trying to avg 5:30min/mile on bridge to bridge segment. 5:55m/m today. Dry but quite uneven.
1 PM

Mountain biking 2:48:18 [1] 18.27 mi (6.5 mph) +501m
shoes: On-One 45650B

Mtb with Henry.
New frame didn't arrive so spent the morning servicing the old marzocchi bombers. No wonder they didn't work too well. Oil had turned to something looking like peanut butter. Pretty good now.
Good ride if a bit slow, as expected. Don't have to wait as long as I used to.

Friday May 1, 2015 #

8 AM

Road bike (commute) 7:00 [3] 2.1 mi (18.0 mph) +9m
shoes: Forme Reflex road bike

12 PM

Running 52:21 intensity: (26 @0) + (20 @1) + (2:28 @2) + (21:29 @3) + (27:37 @4) + (1 @5) 6.06 mi (8:38 / mi) +174m 7:56 / mi
ahr:146 max:166 shoes: Inov8 Trailroc 255 4 Gy/Bu

Chase with Fly. HR higher than expected.

Road bike (commute) 38:38 [3] 10.1 mi (15.7 mph) +191m
shoes: Forme Reflex road bike

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