Training Log Archive: GD44In the 7 days ending Oct 21, 2013:
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Monday Oct 21, 2013 #
12 PM
Conditioning 30:00 [0]
Lower body stretches inc ITB
Press ups
Spiderman
Front plank
Side plank
Clams with 5kg weight
Side leg raises
Reverse clams with band
All above 3 x 15 apart from reverse clams (3 x 10)
One legged supine bridges with 5s holds
Single leg squats 3 x 10 on bench
Press ups
Spiderman
Front plank
Side plank
Clams with 5kg weight
Side leg raises
Reverse clams with band
All above 3 x 15 apart from reverse clams (3 x 10)
One legged supine bridges with 5s holds
Single leg squats 3 x 10 on bench
6 PM
Giant Turbo 2011 1:30:00 25.42 mi (3:32 / mi)
ahr:114 max:130
http://www.trainerroad.com/cycling/rides/439493-Co...
My GPS missed the first 25 mins but it's all on the TR website.
My GPS missed the first 25 mins but it's all on the TR website.
Sunday Oct 20, 2013 #
8 AM
Walking 30:00 1.34 mi (2.7 mph) +184m
ahr:102 max:134 shoes: Sportiva Wildcat Yellow 2013-0
Recce of first part of Leg 1
10 AM
Running race 44:22 8.01 km (10.8 kph) +387m
ahr:162 max:170 shoes: Sportiva Wildcat Yellow 2013-0
UKA British Fell and Hill Relay Championship 2013 - Llanberis
Team of 6 from MDC
Leg 1 - Me
Leg 2 - Matt Stott & Chris Jones
Leg 3 - Jules Carter & Ben Moon
Leg 4 - Hugh Aggleton
Leg 1 map: http://www.britishfellrelay.org.uk/documents/LEG1S...
Official results are not out yet but I came in in the top 50/180ish in my leg. I came in ahead of Mynydd Du.
Matt & Chris stormed their leg and came in 13th
Jules & Ben had a difficult time on the nav leg and lost some time and several places. Our arch rivals Mynydd Du passed them on their leg.
Hugh had a great leg and came in 6/7th ish. And passed Mynydd Du on the way :-)
We finished 18th in the Open category. Probably top 25ish overall.
This was probably the most intense run I've done in 2013! Loved it. I got caught up in a queue on one of the narrow sections hence the drop in HR at one point.
Team of 6 from MDC
Leg 1 - Me
Leg 2 - Matt Stott & Chris Jones
Leg 3 - Jules Carter & Ben Moon
Leg 4 - Hugh Aggleton
Leg 1 map: http://www.britishfellrelay.org.uk/documents/LEG1S...
Official results are not out yet but I came in in the top 50/180ish in my leg. I came in ahead of Mynydd Du.
Matt & Chris stormed their leg and came in 13th
Jules & Ben had a difficult time on the nav leg and lost some time and several places. Our arch rivals Mynydd Du passed them on their leg.
Hugh had a great leg and came in 6/7th ish. And passed Mynydd Du on the way :-)
We finished 18th in the Open category. Probably top 25ish overall.
This was probably the most intense run I've done in 2013! Loved it. I got caught up in a queue on one of the narrow sections hence the drop in HR at one point.
Saturday Oct 19, 2013 #
Event: Castell Coch
10 AM
Paddling 1:38:45 [0] 4.6 mi (2.8 mph)
Tandem SOT up and down the Taff near Radyr weir.
Friday Oct 18, 2013 #
12 PM
Conditioning 25:00 [0]
Lower body stretches inc ITB
Press ups
Spiderman
Front plank
Side plank
Bicep curls
Tricep dips
Press ups
Spiderman
Front plank
Side plank
Bicep curls
Tricep dips
Thursday Oct 17, 2013 #
12 PM
Conditioning 25:00 [0]
Lower body stretches inc ITB
Clams with 5kg weight
Side leg raises
Reverse clams with band
All above 3 x 15 apart from reverse clams
One legged supine bridges with 5s holds
Single leg squats 3 x 10 on bench
Clams with 5kg weight
Side leg raises
Reverse clams with band
All above 3 x 15 apart from reverse clams
One legged supine bridges with 5s holds
Single leg squats 3 x 10 on bench
7 PM
Ropes 1:00:00 [0] +80m
Llangorse Multi Activity Centre -
http://www.activityuk.com/indoor/indoor-climbing/
Ascended a 20m long static line 4 times using a Petzl Basic (as a chest ascender) and a Petzl Ascension. The Basic was floppy for the first 2 times and it was difficult to ascend when the rope wouldn't pull through it. So I secured the top of the ascender to a sling around my neck and it was much better to get into a rhythm. I climbed 20m in less than 4 minutes each time on the last go.
http://www.activityuk.com/indoor/indoor-climbing/
Ascended a 20m long static line 4 times using a Petzl Basic (as a chest ascender) and a Petzl Ascension. The Basic was floppy for the first 2 times and it was difficult to ascend when the rope wouldn't pull through it. So I secured the top of the ascender to a sling around my neck and it was much better to get into a rhythm. I climbed 20m in less than 4 minutes each time on the last go.
Wednesday Oct 16, 2013 #
Event: SWOC Street O - Radyr
7 PM
Orienteering race (Street O) 1:00:48 11.59 km (5:15 / km) +220m 4:48 / km
ahr:147 max:167 shoes: Sportiva Wildcat Yellow 2013-0
SWOC Street O - Radyr
I throughly enjoyed this as I havn't done it for a while. My route choice was good and I made no major mistakes. I lost time due to the map makers errors (e.g. mislocated FH & lamp posts, no numbers on LP etc).
I missed 3 of the 31 CPs and came back 30s late.
Marcus cleared it though.
Map courtesy of Marcus
I throughly enjoyed this as I havn't done it for a while. My route choice was good and I made no major mistakes. I lost time due to the map makers errors (e.g. mislocated FH & lamp posts, no numbers on LP etc).
I missed 3 of the 31 CPs and came back 30s late.
Marcus cleared it though.
Map courtesy of Marcus
Tuesday Oct 15, 2013 #
7 PM
Running 52:11 4.71 mi (5.4 mph) +533m
ahr:155 max:166 shoes: Sportiva Wildcat Yellow 2013-0
MDC run
Storey Arms>Corn Ddu via main route
Corn Ddu>Pen y Fan>Corn Ddu>Track to Toilet Car Park>Storey Arms
Beautiful clear night with a near full moon. No log as my Garmin's battery was dead :-( So I pinched one from 2011.
Storey Arms>Corn Ddu via main route
Corn Ddu>Pen y Fan>Corn Ddu>Track to Toilet Car Park>Storey Arms
Beautiful clear night with a near full moon. No log as my Garmin's battery was dead :-( So I pinched one from 2011.