Training Log Archive: GD44In the 7 days ending Oct 5, 2014:
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Sunday Oct 5, 2014 #
MTB race (MTBO) 3:55:25 57.35 km (14.6 kph) +1554m
ahr:136 max:161
I plotted a route to clear the course and measured it to be 51km. Doable I thought because I managed 49km last time.
I started really well and collected CP01, C02, CP11, CP10 (in/out), CP12 (in/out), CP04, CP05, CP14 (in/out), CP06, CP13, CP15, CP17.
Then it all fell apart!
I lost 17mins on CP18. I overshot the turning to it and ended up in the valley bottom :-(. So I biked back up and headed up an overgrown track thinking it was the right track. Wrong. I was bushwhacking and finally stumbled upon it. Aaarrghhh!
I did CP20 (in/out) and then somehow managed to cycle past CP19 on the climb in Mynydd Du Forest. I lost 6 minutes here.
I then continued to pick up CP21, CP22, CP23, CP24, CP25, CP07, CP08 and CP10.
I thought I had cleared the course but later discovered that I didn't get CP03. I can't have been thinking straight at this point as I was planning to get it after CP09.
I got back to the finish 25mins late. I lost 23mins in errors. So had I not made the errors I would have won.
However I won the series so I wasn't too bothered by the bad day. Got some nice prizes including MTB mudguards, rear light plus some other small stuff.
Race map (with pre-start plan): https://plus.google.com/photos/1131118458705487494...
Link to previous race in this area: http://ar.attackpoint.org/viewlog.jsp/user_6793/pe...
Saturday Oct 4, 2014 #
Running 19:59 [2] 4.99 km (15.0 kph) +10m
Official time was 20m 01s.
First Park Run since 2010!
HR log wrong again.
Running warm up/down 20:21 [1] 3.46 km (10.2 kph) +3m
ahr:97 max:132
Friday Oct 3, 2014 #
Commute 23:11 [1] 8.84 km (2:37 / km) +11m 2:36 / km
ahr:85 max:143
Conditioning 23:00 [1]
Thursday Oct 2, 2014 #
Commute 24:25 [1] 10.6 km (2:18 / km) +42m 2:15 / km
ahr:94 max:135
Running 16:53 [1] 3.47 km (12.3 kph) +51m
ahr:131 max:144
Running 13:11 [1] 1.81 km (8.2 kph) +102m
ahr:107 max:127
Running 21:21 [1] 3.33 km (9.4 kph) +202m
ahr:107 max:132
HR reading is incorrect but I was certainly working hard.
1. 1m 54s
2. 2m 03s
3. 2m 04s
4. 2m 05s
5. 1m 59s
Running 28:29 [1] 4.58 km (9.6 kph) +65m
ahr:93 max:121
Wednesday Oct 1, 2014 #
Commute 22:48 [1] 10.61 km (2:09 / km) +4m 2:09 / km
ahr:80 max:138
Monday Sep 29, 2014 #
Commute 24:01 10.6 km (2:16 / km) +5m 2:16 / km
ahr:96 max:138
Conditioning 20:00 [1]
Front plank 3 x 60s
Side planks 3 x 45s each side
Superman back strength - multiple with 3s holds
Foam roller on quads which were very sore from Saturday's run
Firs time in the gym since before the ITERA.
Commute 23:12 10.48 km (2:13 / km) +40m 2:10 / km
ahr:97 max:136