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Training Log Archive: GD44

In the 7 days ending Mar 30, 2014:

activity # timemileskm+m
  Adventure Racing1 5:45:54 54.12(6:23) 87.1(3:58) 547
  Road bike2 3:11:04 54.86(17.2/h) 88.3(27.7/h) 996
  Commute5 1:47:21 28.49(3:46) 45.85(2:20) 132
  Running1 1:11:23 6.17(5.2/h) 9.93(8.3/h) 553
  Track cycling - road bike1 32:30 11.58(2:48) 18.64(1:45) 16
  Conditioning1 30:00
  Total8 12:58:12 155.22 249.81 2244
  [1-5]8 9:13:52

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MoTuWeThFrSaSu

Sunday Mar 30, 2014 #

4 PM

Road bike 2:53:30 intensity: (43:16 @0) + (15:10 @1) + (1:47:12 @2) + (7:52 @3) 50.25 mi (17.4 mph) +950m

Didn't feel too bad after yesterday's race and the sun was shining! So I went for a ride to Ogmore and back.

I replaced the rear cable because it had snapped. I changed the outers too.

Saturday Mar 29, 2014 #

Event: Questars New Forest
 
9 AM

Adventure Racing race 5:45:54 intensity: (2:22:44 @0) + (3:04:53 @1) + (18:17 @2) 54.12 mi (6:23 / mi) +547m 6:12 / mi
ahr:128 max:152

Questars Adventure Race - New Forest

I raced in the mixed pairs category with Shelly Plumb from South Africa. She placed a post on Facebook looking to join a team for the ITERA race. SInce we were looking for a girl I got in contact with her.

Nice lady but she'll need a lot of training to get fit for the ITERA. And she's going to Morroco next weekend until early/mid May for a climbing holiday. And she lives in Tunbridge Wells which is pretty flat so she might find the ups and downs of the ITERA race too much. She struggled on the little ascents in the New Forest.

Map

Thursday Mar 27, 2014 #

7 AM

Commute 23:57 intensity: (5:35 @0) + (6:30 @1) + (11:52 @2) 6.5 mi (3:41 / mi) +8m 3:40 / mi
ahr:116 max:142

rtw
12 PM

Conditioning 30:00 [1]

First gym session since Costa Rica

Leg stretches
Plank (front and side)
Clams 5kg and side leg raises
5 PM

Commute 24:56 intensity: (15:09 @1) + (9:47 @2) 6.47 mi (3:51 / mi) +41m 3:47 / mi
ahr:123 max:139

Ride home

Running warm up/down 12:24 intensity: (57 @0) + (7:55 @1) + (3:32 @2) 0.99 mi (4.8 mph) +140m
ahr:137 max:156

MDC Hill intervals night with Marcus and Mesh. Many others were at the Banff Film festival in Porthcawl.

Warm up

Running intervals 33:01 intensity: (2:35 @0) + (11:35 @1) + (18:39 @2) + (12 @3) 2.79 mi (5.1 mph) +374m
ahr:145 max:162

Hill intervals

1:4m 56s
2: 5m 00s
3: 5m 08s
4: 5m 08s

Lots of leg burn after yesterday's bike race but generally felt strong.

Running warm up/down 25:58 intensity: (18:00 @0) + (7:58 @1) 2.39 mi (5.5 mph) +39m
ahr:119 max:144

Cool down. Marcus and Mesh's torches went on the blink!

Wednesday Mar 26, 2014 #

7 PM

Road bike warm up/down 8:15 intensity: (5:19 @0) + (2:52 @1) + (4 @2) 2.14 mi (15.6 mph) +20m
ahr:91 max:127

Track cycling - road bike race 32:30 intensity: (24:31 @2) + (7:59 @3) 11.58 mi (2:48 / mi) +16m 2:48 / mi

Cat 3/4 race on Maindy track - my first ever race!

The gear cable on my rear mech snapped for the last 15 mins and I only had the hardest gear to turn over!

35 in the race and I was about 20th I think.

The HR profile isn't right. Need to monitor this on next few training sessions. New battery needed?

Road bike warm up/down 9:19 intensity: (47 @0) + (2:57 @1) + (5:35 @2) 2.47 mi (15.9 mph) +26m
ahr:123 max:140

Commute 9:19 intensity: (3:16 @0) + (6:03 @1) 2.47 mi (3:46 / mi) +26m 3:39 / mi
ahr:123 max:140

Tuesday Mar 25, 2014 #

7 AM

Commute 23:09 intensity: (1:34 @0) + (11:03 @1) + (10:32 @2) 6.59 mi (3:31 / mi) +15m 3:29 / mi
ahr:122 max:141

5 PM

Commute 26:00 intensity: (17 @0) + (9:42 @1) + (16:01 @2) 6.46 mi (4:02 / mi) +42m 3:57 / mi
ahr:125 max:143

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