Training Log Archive: GD44

Leg and butt muscles very stiff after L2B. Not been this stiff for a year or two. Need to get back to stretching or just not running enough?

Llanbedr Blaenavon Fell Race

My third attempt at this and my slowest time - how did I do 2hr 35m in 2015!?

Looking at the positives though. I was only 5 mins slower than last year and it was muddier this year and I was Dragons Back fit last year too.

Temp - warm in valleys (5 deg C) but cold on tops with wind chill. Not as cold as it had forecast though. Didn't rain during race. Snow on nearby PCC but on on the peaks we did.

Worn Kit
Shoes - Scott (slidy on muddy sections)
Dexshell w/p socks
Salomon windproof tights
MDC cycling top
MDC arm warmers (pulled up/down as required)
Montane featherlite gilet

Nutrition
Porridge in morning (with pint of water with Nuun)
Banana before starting
Jelly babies & Haribo during race
Drank another 450ml before starting
Didn't carry water - water only available at Llanfoist which was OK.

Position	First name	Surname	Age Cat.	Time
2	Hugh	Aggleton	Open	2:15:29
4	Matt	O'Keefe	Open	2:27:24
22	Katie	Ironside	Open	2:45:30
29	John	Aggleton	V60	2:49:48
33	Gary	Davies	V40	2:53:46
45	Richard	Cronin	Open	3:03:00
50	Oliver	Lamford	Open	3:04:14
71	Nathaniel	Swain	Open	3:23:34
95	Anthony	Howells	V50	3:37:47
100	Karen	Elvers	V40	3:46:00
101	Caroline	Dallimore	V60	3:46:27
102	Nick	Dallimore	V60	3:46:35
109	Gareth D	Jones	V70	4:05:27
114	Rebecca	Smith-Williams	Open	4:24:10
DNF	Andy	Blackmore	V50	Llanfoist

C • Time 2

SOT Paddle training with Natalie on the Taff - up and down three times

GOOD FRIDAY

Parked at Taffs Mead Waterbus stop and then took the surfski down the Taff, across the Bay and up the Ely. Then returned.

It was very cold (5 deg C) and it rained on the way back. :-(

I found it a bit boring and monotonous to be honest.

https://www.trainerroad.com/cycling/rides/27470993...

Washington +4 is 5x7-minute intervals at 105% FTP with 3-minute recoveries between intervals.

The goal of slightly suprathreshold workouts is to extend high power over greater durations. By riding only slightly above your current FTP, you'll become accustomed - both physically and mentally - to a workload just beyond your current sustainable reach.

Zone	Zone	Time	Percent	Low	High
1	Active Recovery	00:30:44	41%	0	127
2	Endurance	00:02:31	3.4%	127	173
3	Tempo	00:03:52	5.2%	173	194
	SweetSpot	00:03:38	4.8%	194	219
4	Threshold	00:25:31	34%	219	243
5	V02Max	00:08:45	11.7%	243	277
6	Anaerobic	00:00:00	0%	277	2310

That was hard as my quads were still tired from the previous days' training.

Use this website to create tables: http://tableizer.journalistopia.com/tableizer.php

Event: After Dark 6
 

SWOC Street O - LLandaff North

Quite tired from previous days' activities but had a go anyway.

Nobody would have cleared the 1hr score course as Duncan (planner) said at the start. So it was a strategic race.

I decided to go clockwise which was probably the right way but I got a little greedy and picked up a twenty pointer which was a little out of the way. I should have dropped it and gone around the top of the map.

Pos	Name	Age	Club	Pts	Time	Penalty Points	Total
1	Richard Cronin	M21	NGOC	480	59.06	0	480
2	Mark Ponsford	M21	SWOC	480	59.1	0	480
3	Mark Saunders	M55	SWOC	470	60.25	10	470
4	Gary Davies	M40	SWOC	430	58.23	0	430
5	Martyn O'Driscoll	M35	MDC	460	62.59	30	430
6	Alice Bedwell	W55	SWOC	380	58.06	0	380
7	Nick Dallimore	M60	SWOC	380	59.2	0	380

Congrats to Rich Cronin who nailed the route choice.

MDC Tuesday Night Run - Blaenavon

First of the Summer Runs and my headtorch wasn't required!

Big turnout. Two groups. I was lagging at the back of the faster group - my legs were surprisingly heavy after the FTP test the night before.

1:12:54 Strava Moving Time

20min FTP Test. New FTP = 231W (previously 214W on Feb 19th & 212W on Jan 5th). 9% increase in almost 3 months.

Also new PBs for 10m, 15m, 20m and 30min:

10min - 250W
15min - 248W
20min - 244W
30min - 220W

https://www.trainerroad.com/cycling/rides/26340533...

Delighted with this particularly as I was a little tired after yesterday's MBO as well. The training on the turbo trainer is beginning to pay off! My chain came off early in the 20min window too which probably had a tiny impact.

	Power Zone	Low (W)	High (W)	Time	%
1	Active Recovery	0	127	23:32	39.2
2	Endurance	127	173	08:30	14.2
3	Tempo	173	194	00:08	0.2
	Sweetspot	194	219	01:22	2.3
4	Threshold	219	243	14:14	23.7
5	VO2 Max	243	277	11:44	19.6
6	Anaerobic	277	2310	00:31	0.9