Training Log Archive: GD44In the 7 days ending Jun 20, 2016:
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Monday Jun 20, 2016 #
Note
(rest day)
Worked from home to avoid questions about my battered face!
Sunday Jun 19, 2016 #
10 AM
MTB race (MBO) 3:04:29 59.97 km (19.5 kph) +957m
ahr:129 max:184
Midlands MBO: Thurcaston MBO round 5
Finished 7th/26! http://www.midlandsmbo.co.uk/uploads/2/6/1/7/26172...
1. Ian Cartwright 23Ctrls 498
2. Rik Thompson 24 489
3. Mark Morgan 22 478
4. Andy Smith 22 468
5. Phil Upton 18 462
6. Mark Rowley 20 439
7. Gary Davies 20 435
Even though I got well and truly d*cked I really enjoyed. The main mistake I made was heading south first and picking up the lower point CPs and the ones in the muddy areas. On top of that I made a few nav errors too.
S>19: Overgrown path so very slow and I turned right before the A46 instrad of after. Lost 3 mins.
19>14: OK
14>16: OK
16>21: OK but was pondering whether to pick up CP23 as out and back but decided against it as I could pick it up on the way back.
21>25: OK
25>20: OK
20>18: A little bit of indecision as I rejoined the road. Two options available and I chose the longer road option. Lost 1 minute
18>24: Muddy! I wasn't 100% aware of where I was on the map at all times as there was a lot of tracks but it worked out OK.
24>22: OK
22>5: I got pissed off here! Description was tree under overhead cables. The tree cover was so dense you couldn't see the overhead cables! So I shot past the CP and lost 3 mins.
5>1: I took the wrong option here.I should have gone over the railway then north instead of my option. This would have had a lot less climb than my option. I also dithered near the CP as the green dots didn't line up with the gravel path. Lost ? mins.
1>2: OK
2>3: OK
3>17: Long leg! I decided to drop CP23 to give more time on the bunch of CPs up north. Good shout but I took a hillier route than I needed to otwards 17. Lost about 3 mins to Ian Cartwright on this leg alone I think.
17>9: OK but the CP appeared to be further along the track than I has guesstimated from the MTB PC.
9>10: Out and back OK. Decided to drop CP15 which was a good shout.
10>8: Out and back. Overshot the last turn but realised quickly. Only lost 40s
8>7: OK
7>6: OK
6>4: Out and back. It was worth doing this and coming back late.
4>F: OK.
I pumped the tubeless tyres up to 50PSI which is the highest I've ever inflated them. I did anticipate more road and less mud than there actually was!
Came back in just under 5 mins late.
10 pointers - 4 (I collected 3)
15 pointers - 2 (I collected 2)
20 pointers - 13 (I collected 9)
30 pointers - 6 (I collected 5)
40 pointers - 1 ( I collected 1)
Finished 7th/26! http://www.midlandsmbo.co.uk/uploads/2/6/1/7/26172...
1. Ian Cartwright 23Ctrls 498
2. Rik Thompson 24 489
3. Mark Morgan 22 478
4. Andy Smith 22 468
5. Phil Upton 18 462
6. Mark Rowley 20 439
7. Gary Davies 20 435
Even though I got well and truly d*cked I really enjoyed. The main mistake I made was heading south first and picking up the lower point CPs and the ones in the muddy areas. On top of that I made a few nav errors too.
S>19: Overgrown path so very slow and I turned right before the A46 instrad of after. Lost 3 mins.
19>14: OK
14>16: OK
16>21: OK but was pondering whether to pick up CP23 as out and back but decided against it as I could pick it up on the way back.
21>25: OK
25>20: OK
20>18: A little bit of indecision as I rejoined the road. Two options available and I chose the longer road option. Lost 1 minute
18>24: Muddy! I wasn't 100% aware of where I was on the map at all times as there was a lot of tracks but it worked out OK.
24>22: OK
22>5: I got pissed off here! Description was tree under overhead cables. The tree cover was so dense you couldn't see the overhead cables! So I shot past the CP and lost 3 mins.
5>1: I took the wrong option here.I should have gone over the railway then north instead of my option. This would have had a lot less climb than my option. I also dithered near the CP as the green dots didn't line up with the gravel path. Lost ? mins.
1>2: OK
2>3: OK
3>17: Long leg! I decided to drop CP23 to give more time on the bunch of CPs up north. Good shout but I took a hillier route than I needed to otwards 17. Lost about 3 mins to Ian Cartwright on this leg alone I think.
17>9: OK but the CP appeared to be further along the track than I has guesstimated from the MTB PC.
9>10: Out and back OK. Decided to drop CP15 which was a good shout.
10>8: Out and back. Overshot the last turn but realised quickly. Only lost 40s
8>7: OK
7>6: OK
6>4: Out and back. It was worth doing this and coming back late.
4>F: OK.
I pumped the tubeless tyres up to 50PSI which is the highest I've ever inflated them. I did anticipate more road and less mud than there actually was!
Came back in just under 5 mins late.
10 pointers - 4 (I collected 3)
15 pointers - 2 (I collected 2)
20 pointers - 13 (I collected 9)
30 pointers - 6 (I collected 5)
40 pointers - 1 ( I collected 1)
Saturday Jun 18, 2016 #
11 AM
Running race 3:58:17 21.68 km (5.5 kph) +2216m
ahr:147 max:166
Fell Race: The Great Lakes Run
Start: Stool End Farm
CP1: Bowfell
CP2: Esk Pike
CP3: Great End
CP4: Scafell Pike
CP5: Foot of Gully to Foxes Tarn
CP6: Scafell
CP7: Slight Side (SE top)
CP8: Blisco Summit
Finish: Stool End Farm
Brutal race and very technical under foot. Luckily it was a clear day so nav wasn't too difficult. Doing that in rain or clag would be a nightmare!
On the descent from Scafell Pike, I was looking at the map and tripped over. I face planted a rock and went head over heels. Other runners (inc. Lucy Harris) stooped to see if I was OK. A walker had a first aid kit and put a plaster (or COMPEED!) on the cut on my left eyelid/brow.
I carried on slowly to see how I felt and after summitting Scafell, I got back into a rhythm.
Surprisingly I only lost 5 mins as a result of the fall. I was moving a little slower to start with afterwards though. Apart from that I felt strong and finished ahead of Ben Turner, Lucy Harris, Phil Scarf, Sabs and Ian.
HR averaged at 147 for 4 hours which is surprising.
Clothes:
EL tech T
Shorts
La Sportiva Ultra Raptor
Bag: Montane 5L
Food: 2 shot blok packets and 2 gels
Water: Carried one 450ml CLIF bar bottle from start and re-filled on way round e.g. Foxes Tarn gully, River Esk and Lingcove Beck.
Mandatory kit: Minimus Pants, Minimus top, Whistle, Map (Bought race map from mobile shop there), thumb compass, a bit more food.
Start: Stool End Farm
CP1: Bowfell
CP2: Esk Pike
CP3: Great End
CP4: Scafell Pike
CP5: Foot of Gully to Foxes Tarn
CP6: Scafell
CP7: Slight Side (SE top)
CP8: Blisco Summit
Finish: Stool End Farm
Brutal race and very technical under foot. Luckily it was a clear day so nav wasn't too difficult. Doing that in rain or clag would be a nightmare!
On the descent from Scafell Pike, I was looking at the map and tripped over. I face planted a rock and went head over heels. Other runners (inc. Lucy Harris) stooped to see if I was OK. A walker had a first aid kit and put a plaster (or COMPEED!) on the cut on my left eyelid/brow.
I carried on slowly to see how I felt and after summitting Scafell, I got back into a rhythm.
Surprisingly I only lost 5 mins as a result of the fall. I was moving a little slower to start with afterwards though. Apart from that I felt strong and finished ahead of Ben Turner, Lucy Harris, Phil Scarf, Sabs and Ian.
HR averaged at 147 for 4 hours which is surprising.
Clothes:
EL tech T
Shorts
La Sportiva Ultra Raptor
Bag: Montane 5L
Food: 2 shot blok packets and 2 gels
Water: Carried one 450ml CLIF bar bottle from start and re-filled on way round e.g. Foxes Tarn gully, River Esk and Lingcove Beck.
Mandatory kit: Minimus Pants, Minimus top, Whistle, Map (Bought race map from mobile shop there), thumb compass, a bit more food.
6 PM
Paddling 52:44 [1] 7.73 km (8.8 kph) +33m
ahr:106 max:119
Paddle with Phil Scarf in the Nelo Waterman
On Windermere
On Windermere
Friday Jun 17, 2016 #
6 AM
Commute 24:00 [1] 10.62 km (2:16 / km) +26m 2:14 / km
ahr:110 max:132
Early RTW to prep for bid meeting
4 PM
Commute 24:19 [1] 9.91 km (2:27 / km) +35m 2:25 / km
ahr:113 max:127
Thursday Jun 16, 2016 #
4 AM
MTB 1:06:48 [3] 23.58 km (21.2 kph) +87m
7 AM
Commute 23:00 [1] 10.5 km (2:11 / km) +17m 2:10 / km
ahr:116 max:127
RTW
Forgot to start watch at the start!
Forgot to start watch at the start!
6 PM
Commute 25:33 [1] 10.59 km (2:25 / km) +43m 2:22 / km
ahr:112 max:131
RHFW
My quads are still slow to recover after GODZone. What is wrong with them?
My quads are still slow to recover after GODZone. What is wrong with them?
Wednesday Jun 15, 2016 #
Event: Storey Arms Evening Event
4 AM
MTB 1:01:42 [3] 23.49 km (22.8 kph) +77m
8 AM
Commute 23:22 [1] 10.66 km (2:12 / km) +28m 2:10 / km
ahr:122 max:139
RTW
5 PM
Commute 22:56 [1] 9.64 km (2:23 / km) +36m 2:20 / km
ahr:118 max:148
RHFW
Adventure Racing 57:10 14.55 km (3:56 / km) +306m 3:33 / km
ahr:178 max:193
7 PM
Orienteering 46:28 6.41 km (7:15 / km) +341m 5:44 / km
ahr:150 max:163
SWOC O - Storey Arms
60 minute score event with mass start (kinda') at 7pm.
Marcus started first and I decided to follow him as he had a sensible one to pick up first.
S>101: Marcus went too high!
101>102: OK
102>103: OK
103>109: OK
109>113: I went too low and as I went back up to get it, Mark Ponsford and Mike Pedley caught me up and passed me.
113>112: OK as I was following the other 2 by this point
112>110: Ditto
110>111: Ditto
111>114: Ditto and saw a few others come out of the gully where 114 was located.
114>115: Ran past Mike Pedley on this leg but Mark P was still ahead
115>117: I took a slightly rougher line than Mike E so he narrowed the gap. Mark P out of sight.
117>116: Stayed on higher ground than some others (but contouring) initially. Dropped onto footpath but started looking for the CP too soon. Caught up Mark P (and Martyn Driscoll was there) with Mike P catching up behind. I discovered a pond and realised I'd gone too far. I turned around and Mark P and Mike E had found it and sprinted off. Lost a lot of time here.
116>106: Sprinted after Mike P and Mark P!
106>107: Ditto
107>108: Ditto and almost caught them up.
108>104: I lost some time here as I couldn't remember if I'd picked up 109 previously or not. After diddly daddlying I went for 104 and by then both Mark P and Mike Pedley had pulled away.
104>105: OK
105>F Downhill dash to recover some of the time that I'd lost to Mark P and Mike P. By this point, Richard Cronin had caught up too as he didn't lose time at 116 and diddlydaddlying.
Great event and glad I went up to do it. The weather was very kind as heavy rain was forecast but didn't turn up in that particular spot. Some big rain in view further North and East. Lots of midges/bugs attacking us afterwards though!
1 Marcus Pinker FVO M40 200 37:43 +22 222
2 Mark Ponsford SWOC M21 200 45:16 +14 214
3 Richard Cronin NGOC M21 200 45:34 +14 214
4 Mike Pedley EPOC M55 200 45:41 +14 214
5 Gary Davies SWOC M35 200 46:26 +13 213
6 Judith Auster. NGOC W40 200 50:15 +9 209
Results: http://www.swoc.org.uk/Results/Results2016/StoreyA...
60 minute score event with mass start (kinda') at 7pm.
Marcus started first and I decided to follow him as he had a sensible one to pick up first.
S>101: Marcus went too high!
101>102: OK
102>103: OK
103>109: OK
109>113: I went too low and as I went back up to get it, Mark Ponsford and Mike Pedley caught me up and passed me.
113>112: OK as I was following the other 2 by this point
112>110: Ditto
110>111: Ditto
111>114: Ditto and saw a few others come out of the gully where 114 was located.
114>115: Ran past Mike Pedley on this leg but Mark P was still ahead
115>117: I took a slightly rougher line than Mike E so he narrowed the gap. Mark P out of sight.
117>116: Stayed on higher ground than some others (but contouring) initially. Dropped onto footpath but started looking for the CP too soon. Caught up Mark P (and Martyn Driscoll was there) with Mike P catching up behind. I discovered a pond and realised I'd gone too far. I turned around and Mark P and Mike E had found it and sprinted off. Lost a lot of time here.
116>106: Sprinted after Mike P and Mark P!
106>107: Ditto
107>108: Ditto and almost caught them up.
108>104: I lost some time here as I couldn't remember if I'd picked up 109 previously or not. After diddly daddlying I went for 104 and by then both Mark P and Mike Pedley had pulled away.
104>105: OK
105>F Downhill dash to recover some of the time that I'd lost to Mark P and Mike P. By this point, Richard Cronin had caught up too as he didn't lose time at 116 and diddlydaddlying.
Great event and glad I went up to do it. The weather was very kind as heavy rain was forecast but didn't turn up in that particular spot. Some big rain in view further North and East. Lots of midges/bugs attacking us afterwards though!
1 Marcus Pinker FVO M40 200 37:43 +22 222
2 Mark Ponsford SWOC M21 200 45:16 +14 214
3 Richard Cronin NGOC M21 200 45:34 +14 214
4 Mike Pedley EPOC M55 200 45:41 +14 214
5 Gary Davies SWOC M35 200 46:26 +13 213
6 Judith Auster. NGOC W40 200 50:15 +9 209
Results: http://www.swoc.org.uk/Results/Results2016/StoreyA...
Tuesday Jun 14, 2016 #
8 AM
Commute 23:58 [1] 10.66 km (2:15 / km) +21m 2:14 / km
ahr:119 max:138
RTW
12 PM
Conditioning 30:00 [1]
Pull ups -1 x 7
Lower body stretches
Front Plank - 3 x 60s
Side planks - 3 x 45s each side
Squats - 3 x 10
Lunges - 3 x 10 (inc both legs)
Pull ups - 1 x 7
Lower body stretches
Front Plank - 3 x 60s
Side planks - 3 x 45s each side
Squats - 3 x 10
Lunges - 3 x 10 (inc both legs)
Pull ups - 1 x 7
MTB 1:02:18 [3] 15.82 km (15.2 kph) +66m
4 PM
Commute 22:59 [1] 9.54 km (2:24 / km) +49m 2:21 / km
ahr:114 max:128
RHFW. Left early to go to MDC run.
6 PM
Running 1:19:07 9.37 km (7.1 kph) +599m
ahr:122 max:154
MDC Run - Cwmdu
The plan was to run Andy Creber's Tour de Calch route which included PCC. http://welsh.fellrace.com/race-calendar/tour-de-ca...
Gwenllian Hughes came along for the first time and was "steady" so I hung back to keep her company. Half way up, Alan Stone offered to acompany her as he was tired from Cape Wrath so I ran ahead and caught up the big group.
It was really blustery at the top and Katy Benson and Richard Cronin were unable to maintain the pace of the others. So I offered to run back with them whilst letting the big group go ahead.
The big group decided not to do the full route due to the conditions and distance/time however they did do PCC.
Nice grub at the Farmers Arms and a shame to see that the owners are seeking to sell it.
The plan was to run Andy Creber's Tour de Calch route which included PCC. http://welsh.fellrace.com/race-calendar/tour-de-ca...
Gwenllian Hughes came along for the first time and was "steady" so I hung back to keep her company. Half way up, Alan Stone offered to acompany her as he was tired from Cape Wrath so I ran ahead and caught up the big group.
It was really blustery at the top and Katy Benson and Richard Cronin were unable to maintain the pace of the others. So I offered to run back with them whilst letting the big group go ahead.
The big group decided not to do the full route due to the conditions and distance/time however they did do PCC.
Nice grub at the Farmers Arms and a shame to see that the owners are seeking to sell it.