Training Log Archive: GD44In the 7 days ending Jul 8, 2018:
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Sunday Jul 8, 2018 #
9 AM
MTB race (MBO) 3:26:33 48.23 km (14.0 kph) +1296m
ahr:137 max:164
BM MBO - Llandefalle
3rd overall. Not a faultless display but a steady one by me with no major time losses. I was a little hesitant in places as I was still forming a route strategy on the fly.
S>10: Went too far west looking at wrong junction. Lost 1 minute
10>09: OK but noted that others went direct across the moor to it - tut tut.
9>8: OK
After 8: This is where I dawdled and lost about 4 minutes to Mike Holloway's split due to route option decisions. I made the right call.
8>4: OK fast road
4>3: OK to highest point on course
3>24: indistinct trod as bridleway which was very overgrown on moor.
24>18: OK
18>17: Decided to stick to woodland track for shade and not the long road around. Turned out to be OK and rideable. In/out to 17
17>13: OK
13>7: OK
7>5: OK
5>25: A little hesitant on whether I should go for 11 or not. So I decided to go to 25 and decided there.
25>6: Decided not to drop to Lower Chapel to collect 11 (10 pointer) and went back up the same way to collect 6. I should have done 5>6>12
6>14: OK
14>15: A little hesitant as there were two route options. Other one (gravel roads) was probably faster than the grassy more direct one that I took.
15>16: Lost about 30s as was hesitant at track crossing and I wasn't sure which one it was.
16>19: OK. Passed Mark Morgan going in opposite direction.
19>20: Lost a little time as went E instead of NE. Realised my error and went back instead of running the risk of being accused of not stick to PROWs.
20>22: Decided to leave 21 and go direct to 22. Logic was that I could potentially get 21 from another direction later if I had time.
22>21 (incomplete): attacked 21 from the other direction (as did Miek Holloway) but I decided to can it after ascending the hill about 200m horizontal. Good shout but in hindsight I should have got it from other direction.
22>23: OK
23>25: Stopped too early but negligible time lost
25>2: I expected this to be fast but it was very up and down with some short sections of hike a bike. Good thing I dropped 21
2>1: Loved this bit! Fast road section then technical bit towards the end.
1>F: OK
3rd overall. Not a faultless display but a steady one by me with no major time losses. I was a little hesitant in places as I was still forming a route strategy on the fly.
S>10: Went too far west looking at wrong junction. Lost 1 minute
10>09: OK but noted that others went direct across the moor to it - tut tut.
9>8: OK
After 8: This is where I dawdled and lost about 4 minutes to Mike Holloway's split due to route option decisions. I made the right call.
8>4: OK fast road
4>3: OK to highest point on course
3>24: indistinct trod as bridleway which was very overgrown on moor.
24>18: OK
18>17: Decided to stick to woodland track for shade and not the long road around. Turned out to be OK and rideable. In/out to 17
17>13: OK
13>7: OK
7>5: OK
5>25: A little hesitant on whether I should go for 11 or not. So I decided to go to 25 and decided there.
25>6: Decided not to drop to Lower Chapel to collect 11 (10 pointer) and went back up the same way to collect 6. I should have done 5>6>12
6>14: OK
14>15: A little hesitant as there were two route options. Other one (gravel roads) was probably faster than the grassy more direct one that I took.
15>16: Lost about 30s as was hesitant at track crossing and I wasn't sure which one it was.
16>19: OK. Passed Mark Morgan going in opposite direction.
19>20: Lost a little time as went E instead of NE. Realised my error and went back instead of running the risk of being accused of not stick to PROWs.
20>22: Decided to leave 21 and go direct to 22. Logic was that I could potentially get 21 from another direction later if I had time.
22>21 (incomplete): attacked 21 from the other direction (as did Miek Holloway) but I decided to can it after ascending the hill about 200m horizontal. Good shout but in hindsight I should have got it from other direction.
22>23: OK
23>25: Stopped too early but negligible time lost
25>2: I expected this to be fast but it was very up and down with some short sections of hike a bike. Good thing I dropped 21
2>1: Loved this bit! Fast road section then technical bit towards the end.
1>F: OK
Thursday Jul 5, 2018 #
6 PM
Conditioning 1:00:00 [1]
Lower body stretches
Core
Mountain climbers
Planks - front and side
Upper body strength
Bicep curls
Tricep pull downs
Pull ups 4
Flys
Lower body strength
Barbell squats
Farmers walk
Sideways walk with bungee
Single leg bridges (3s holds)
Core
Mountain climbers
Planks - front and side
Upper body strength
Bicep curls
Tricep pull downs
Pull ups 4
Flys
Lower body strength
Barbell squats
Farmers walk
Sideways walk with bungee
Single leg bridges (3s holds)
Tuesday Jul 3, 2018 #
6 PM
Running 1:01:56 10.9 km (10.6 kph) +240m
ahr:138 max:163
MDC Tuesday Night Run - St Brides (MArtin & Kay)
Beautiful sunny evening including a run along the coast. Some took a dip in the sea but not me!
AGM afterwards which was held outside. Matt O'Keefe voted in as new Club Male Captain and Christine Farr ruled in as Club Secretary.
Moving time - 58:15 (Strava)
Elapsed time - 1:01:56
Beautiful sunny evening including a run along the coast. Some took a dip in the sea but not me!
AGM afterwards which was held outside. Matt O'Keefe voted in as new Club Male Captain and Christine Farr ruled in as Club Secretary.
Moving time - 58:15 (Strava)
Elapsed time - 1:01:56