Training Log Archive: GD44In the 7 days ending Mar 1, 2015:
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Sunday Mar 1, 2015 #
7 PM
Giant Turbo 2011 1:00:00 [1]
ahr:107 max:120
Friday Feb 27, 2015 #
Event: High Peak Marathon
11 PM
Running race 12:07:11 **** 42.9 mi (3.5 mph) +1883m
ahr:117
High Peak Marathon, Peak District
Second go at this after a very fast run with Tom & Astrid Gibbs and Jules Carter a few years ago in 2012. Our time was 10hr 11m in 2012. Details here:
2012 Atackpoint log
HPM 2012 results (website)
Chris Jones/Brendan Bolland/Katie Roby/Ben Moon - 10hr 09m in 2013
2014 Results & Splits (SportIdent website)
2015 Results & Splits (SportIdent website)
The team consisted of Ian Grace, Natalie Taylor and Katie Roby. Only Katie and I had done it before.
I was the navigator and feel that this was the toughest navigation exercise that I'd ever done in a race. It went well and I managed to find all the CPs without too much problem. The fastest mixed team lost 20 mins trying to find one CP.
Our time was significantly slower than my previous time but Ian had a severe bad back during the race including shooting pains down his legs. My ultramarathon fitness wasn't there yet either as I've concentrated on speed and intensity to date over the winter period to date.
Katie and Natalie were very strong. Natalie had competed in a 90 miles foot race in Finland the previous weekend too!
Pre-race nutrition:
Breakfast - porridge
11ses - sandwich and crisps
Lunch - sandwiches
Dinner - Bangers in mash in The Ramblers Inn, Edale
Nutrition used during race:
CLIF Shot Gels - 3 No.
CLIF Shot Bloks - 1 packet
Eat Natural bars - 2 No. 35g almond & apricot w yoghurt coating
Slice home made fruit cake (yum!)
Misc - Girls put food in my mouth at some points too. Probably equivalent to a Eat Natural Bars.
Hydration: carried one 750ml botle. Started full & topped up at 2 road crossings. Probably drank 1.5-2litres. Half cup of tea at Snake Pass.
Second go at this after a very fast run with Tom & Astrid Gibbs and Jules Carter a few years ago in 2012. Our time was 10hr 11m in 2012. Details here:
2012 Atackpoint log
HPM 2012 results (website)
Chris Jones/Brendan Bolland/Katie Roby/Ben Moon - 10hr 09m in 2013
2014 Results & Splits (SportIdent website)
2015 Results & Splits (SportIdent website)
The team consisted of Ian Grace, Natalie Taylor and Katie Roby. Only Katie and I had done it before.
I was the navigator and feel that this was the toughest navigation exercise that I'd ever done in a race. It went well and I managed to find all the CPs without too much problem. The fastest mixed team lost 20 mins trying to find one CP.
Our time was significantly slower than my previous time but Ian had a severe bad back during the race including shooting pains down his legs. My ultramarathon fitness wasn't there yet either as I've concentrated on speed and intensity to date over the winter period to date.
Katie and Natalie were very strong. Natalie had competed in a 90 miles foot race in Finland the previous weekend too!
Pre-race nutrition:
Breakfast - porridge
11ses - sandwich and crisps
Lunch - sandwiches
Dinner - Bangers in mash in The Ramblers Inn, Edale
Nutrition used during race:
CLIF Shot Gels - 3 No.
CLIF Shot Bloks - 1 packet
Eat Natural bars - 2 No. 35g almond & apricot w yoghurt coating
Slice home made fruit cake (yum!)
Misc - Girls put food in my mouth at some points too. Probably equivalent to a Eat Natural Bars.
Hydration: carried one 750ml botle. Started full & topped up at 2 road crossings. Probably drank 1.5-2litres. Half cup of tea at Snake Pass.
Thursday Feb 26, 2015 #
Note
(rest day)
Rest day before HPM.
Wednesday Feb 25, 2015 #
8 AM
Commute 22:58 [1] 10.44 km (2:12 / km) +34m 2:10 / km
Morning commute
12 PM
Conditioning 25:00 [1]
5min treadmill
Lower body stretches
Back stretches (feel stiff)
Pull ups - 7, long break, 7, lb, 7 (struggle)
Lower body stretches
Back stretches (feel stiff)
Pull ups - 7, long break, 7, lb, 7 (struggle)
6 PM
Commute 26:07 [1] 10.42 km (2:30 / km) +44m 2:27 / km
Evening commute
Tuesday Feb 24, 2015 #
Note
(sick) (rest day)
Felt crap so didn't go for run with MDC crew from HQ
Monday Feb 23, 2015 #
6 PM
Running warm up/down 10:22 [1] 1.66 km (9.6 kph) +15m
ahr:142
Warm up 1 - before others arrive.
Running warm up/down 6:40 [1] 1.13 km (10.2 kph) +26m
ahr:156 max:172
Warm up 2 - with others from Wild Gardens Road to Torrens Drive
Running warm up/down 5:23 [1] 0.57 km (6.4 kph) +5m
ahr:144 max:169
Warm up 3 - high knees, heel flicks etc
Running intervals 31:14 5.63 km (10.8 kph) +173m
ahr:137
Hill Intervals - 10 x Torrens Drive
1 - 61s (previously 57s on 1st December 2014)
2 - 62s (previously 56s)
3 - 61s (prev 58s)
4 - 60s (prev 58s)
5 - 58s (prev 60s)
6 - 59s (prev 60s)
7 - 61s (prev 62s)
8 - 64s (prev 61s)
9 - 63s (prev 60s)
10 - 61s (prev 59s)
Hit max HR of 159-162 on all the intervals (note error in first three).
I felt the first three really easy as I was tucked in behind Phil Cook and Chris Jones. I even told them that they were being "civilised." I felt as if they were holding back. However their pacing was perfect as they were very consistent i.e. within 10% in all their intervals. I struggled on interval 8!
Not sure why I was slower than I was in December considering the amount of speed training I've done since then.
1 - 61s (previously 57s on 1st December 2014)
2 - 62s (previously 56s)
3 - 61s (prev 58s)
4 - 60s (prev 58s)
5 - 58s (prev 60s)
6 - 59s (prev 60s)
7 - 61s (prev 62s)
8 - 64s (prev 61s)
9 - 63s (prev 60s)
10 - 61s (prev 59s)
Hit max HR of 159-162 on all the intervals (note error in first three).
I felt the first three really easy as I was tucked in behind Phil Cook and Chris Jones. I even told them that they were being "civilised." I felt as if they were holding back. However their pacing was perfect as they were very consistent i.e. within 10% in all their intervals. I struggled on interval 8!
Not sure why I was slower than I was in December considering the amount of speed training I've done since then.
Running warm up/down 17:13 3.37 km (11.7 kph) +15m
ahr:128 max:142
Round Roath Park Lake with Chris Jones and Phil Cook.