Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: GD44

In the 7 days ending Sep 9, 2018:

activity	#	time	miles		km		+m
Commute	8	2:57:42	45.76	(3:53)	73.64	(2:25)	144
Running	2	2:56:00	15.32	(5.2/h)	24.65	(8.4/h)	1000
Paddling	1	1:34:05	7.78	(5.0/h)	12.52	(8.0/h)	4
MTB	1	1:29:44	12.42	(8.3/h)	19.98	(13.4/h)	609
Road bike	2	36:31	7.56	(12.4/h)	12.17	(20.0/h)	249
Total	12	9:34:02	88.84	(6:28)	142.97	(4:01)	2006

4:42

0:00

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Sunday Sep 9, 2018 #

Event: Fabian4 Dyffryn Conwy Mountain Challenge

10 AM

Paddling race 1:34:05 12.52 km (8.0 kph) +4m
ahr:122 max:140

Dyffryn Conwy Mountain Challenge - Leg 1 of 3 (Kayak)

Up the Conwy River with an incoming tide but with a string headwind. Bloody hard work!

1. Michael Mason 0:59:17
4. Nick Dallimore 1:09:36
8. Alex Pilkington 1:17:37
19. Caroline Dallimore 1:29:40
23. Gary Davies 1:34:50
Last (27) Amanda Clements 1:53:57

Shocking!

Note how my HR gradually decreased as time went on. Why is this?

C • Ouch... 2

11 AM

Running race 1:38:51 13.73 km (8.3 kph) +616m
ahr:137 max:166

Dyffryn Conwy Mountain Challenge - Leg 2 of 3 (Run)

1. Michael Mason 1:22:27
2. Alex Pilkington 1:28:19
9. Gary Davies 1:36:31
15. Nick Dallimore 1:41:52
21. Caroline Dallimore 2:00:17
24. John Kavanagh 2:06:29
Last (25) Amanda Clements 3:09:55

Really enjoyed this as it was a route I'd never done before. Very long steep concrete road after crossing the road and then lots of gravel road to the dam.

Quads still struggling though.

A few CP to CP splits:

CP1 (Run start) to CP2 (Dam) - 13th

Final Race Position	Split position	No.	First Name	Surname	Gender	Age Cat.	CP2 Dam
1	1	32	Michael	Mason	M	V40	00:33:31
2	2	34	Alex	Pilkington	M	V40	00:38:16
3	3	13	Alan	Cole	M	V40	00:38:20
10	4	30	Bryn	Littlefair	M	Open	00:38:24
8	5	33	James	Mitchell	M	Open	00:39:00
5	6	5	Ben	Beachell	M	V40	00:39:32
4	7	29	Nigel	Leeson	M	V50	00:40:21
11	8	42	Iain	Wood	M	V60	00:40:25
14	9	24	Philippe	Jumeau	M	V50	00:41:12
6	10	43	Jonathan	Edwards	M	V50	00:41:35
9	11	3	Sarah	Barnwell	F	V50	00:42:05
13	12	17	Paul	Edlington	M	Open	00:42:23
16	13	16	Gary	Davies	M	V40	00:42:58
12	14	1	Rhys	Asbridge	M	Open	00:43:11
19	15	44	Gerry	Gray	M	V50	00:43:37
20	16	19	Rebecca	Good	F	Open	00:43:47
17	17	28	Andrew	Lawson	M	V50	00:44:26
7	18	15	Nick	Dallimore	M	V60	00:45:13
18	19	41	Rob	Wells	M	V40	00:45:36
15	20	10	Chris	Carter	M	V50	00:45:51
21	21	21	Clive	Hartfall	M	V60	00:49:29
22	22	14	Caroline	Dallimore	F	V60	00:51:29
24	23	25	John	Kavanagh	M	V60	00:52:13
23	24	2	Lance	Ball	M	V50	00:55:52

CP2 to CP3 (Ridge): 7th

Final Race Position	Split position	No.	First Name	Surname	Gender	Age Cat.	CP3 Ridge
1	1	32	Michael	Mason	M	V40	00:17:46
2	2	34	Alex	Pilkington	M	V40	00:18:59
8	3	33	James	Mitchell	M	Open	00:19:35
3	4	13	Alan	Cole	M	V40	00:20:17
5	5	5	Ben	Beachell	M	V40	00:20:22
11	6	42	Iain	Wood	M	V60	00:20:27
16	7	16	Gary	Davies	M	V40	00:20:37
4	8	29	Nigel	Leeson	M	V50	00:20:39
9	9	3	Sarah	Barnwell	F	V50	00:20:39
6	10	43	Jonathan	Edwards	M	V50	00:20:42
10	11	30	Bryn	Littlefair	M	Open	00:20:43
12	12	1	Rhys	Asbridge	M	Open	00:20:50
14	13	24	Philippe	Jumeau	M	V50	00:21:38
13	14	17	Paul	Edlington	M	Open	00:21:38
7	15	15	Nick	Dallimore	M	V60	00:22:04
20	16	19	Rebecca	Good	F	Open	00:22:44
17	17	28	Andrew	Lawson	M	V50	00:23:31
18	18	41	Rob	Wells	M	V40	00:24:01
19	19	44	Gerry	Gray	M	V50	00:24:09
15	20	10	Chris	Carter	M	V50	00:24:58
23	21	2	Lance	Ball	M	V50	00:25:42
22	22	14	Caroline	Dallimore	F	V60	00:26:18
21	23	21	Clive	Hartfall	M	V60	00:27:12
24	24	25	John	Kavanagh	M	V60	00:28:21

CP3 to CP4 (Crafnant): 7th

Final Race Position	Split position	No.	First Name	Surname	Gender	Age Cat.	CP4 Crafnant
10	1	30	Bryn	Littlefair	M	Open	00:13:59
2	2	34	Alex	Pilkington	M	V40	00:15:21
5	3	5	Ben	Beachell	M	V40	00:15:25
12	4	1	Rhys	Asbridge	M	Open	00:16:08
11	5	42	Iain	Wood	M	V60	00:16:12
1	6	32	Michael	Mason	M	V40	00:16:18
16	7	16	Gary	Davies	M	V40	00:16:22
9	8	3	Sarah	Barnwell	F	V50	00:16:25
8	9	33	James	Mitchell	M	Open	00:16:56
7	10	15	Nick	Dallimore	M	V60	00:17:20
13	11	17	Paul	Edlington	M	Open	00:17:35
14	12	24	Philippe	Jumeau	M	V50	00:18:24
4	13	29	Nigel	Leeson	M	V50	00:19:05
18	14	41	Rob	Wells	M	V40	00:19:31
19	15	44	Gerry	Gray	M	V50	00:19:35
3	16	13	Alan	Cole	M	V40	00:19:51
6	17	43	Jonathan	Edwards	M	V50	00:20:23
20	18	19	Rebecca	Good	F	Open	00:22:09
15	19	10	Chris	Carter	M	V50	00:22:20
22	20	14	Caroline	Dallimore	F	V60	00:22:56
23	21	2	Lance	Ball	M	V50	00:23:43
24	22	25	John	Kavanagh	M	V60	00:24:11
17	23	28	Andrew	Lawson	M	V50	00:24:54
21	24	21	Clive	Hartfall	M	V60	00:25:01

CP4 to CP5 (Trefriw): 6th

Final Race Position	Split position	No.	First Name	Surname	Gender	Age Cat.	CP5 Trefriw
1	1	32	Michael	Mason	M	V40	00:09:58
2	2	34	Alex	Pilkington	M	V40	00:10:30
5	3	5	Ben	Beachell	M	V40	00:10:35
8	4	33	James	Mitchell	M	Open	00:10:47
3	5	13	Alan	Cole	M	V40	00:11:11
16	6	16	Gary	Davies	M	V40	00:11:12
9	7	3	Sarah	Barnwell	F	V50	00:11:28
6	8	43	Jonathan	Edwards	M	V50	00:11:33
7	9	15	Nick	Dallimore	M	V60	00:11:34
4	10	29	Nigel	Leeson	M	V50	00:11:39
14	11	24	Philippe	Jumeau	M	V50	00:11:58
11	12	42	Iain	Wood	M	V60	00:12:04
18	13	41	Rob	Wells	M	V40	00:12:07
13	14	17	Paul	Edlington	M	Open	00:12:08
19	15	44	Gerry	Gray	M	V50	00:12:35
10	16	30	Bryn	Littlefair	M	Open	00:12:47
20	17	19	Rebecca	Good	F	Open	00:12:50
22	18	14	Caroline	Dallimore	F	V60	00:13:20
12	19	1	Rhys	Asbridge	M	Open	00:13:21
17	20	28	Andrew	Lawson	M	V50	00:13:42
23	21	2	Lance	Ball	M	V50	00:13:46
21	22	21	Clive	Hartfall	M	V60	00:14:02
15	23	10	Chris	Carter	M	V50	00:14:17
24	24	25	John	Kavanagh	M	V60	00:15:06

CP5 to CP6 (Run end): 5th

Final Race Position	Split position	No.	First Name	Surname	Gender	Age Cat.	CP6 MTB Transition
1	1	32	Michael	Mason	M	V40	00:04:54
5	2	5	Ben	Beachell	M	V40	00:05:02
2	3	34	Alex	Pilkington	M	V40	00:05:13
11	4	42	Iain	Wood	M	V60	00:05:14
16	5	16	Gary	Davies	M	V40	00:05:22
4	6	29	Nigel	Leeson	M	V50	00:05:24
10	7	30	Bryn	Littlefair	M	Open	00:05:35
7	8	15	Nick	Dallimore	M	V60	00:05:41
9	9	3	Sarah	Barnwell	F	V50	00:05:44
18	10	41	Rob	Wells	M	V40	00:05:44
19	11	44	Gerry	Gray	M	V50	00:05:47
3	12	13	Alan	Cole	M	V40	00:05:49
8	13	33	James	Mitchell	M	Open	00:05:54
20	14	19	Rebecca	Good	F	Open	00:05:57
13	15	17	Paul	Edlington	M	Open	00:05:59
14	16	24	Philippe	Jumeau	M	V50	00:06:02
22	17	14	Caroline	Dallimore	F	V60	00:06:14
15	18	10	Chris	Carter	M	V50	00:06:15
17	19	28	Andrew	Lawson	M	V50	00:06:21
6	20	43	Jonathan	Edwards	M	V50	00:06:25
24	21	25	John	Kavanagh	M	V60	00:06:38
23	22	2	Lance	Ball	M	V50	00:06:39
12	23	1	Rhys	Asbridge	M	Open	00:06:42
21	24	21	Clive	Hartfall	M	V60	00:07:00

1 PM

MTB race 1:29:44 19.98 km (13.4 kph) +609m
ahr:136 max:155

Dyffryn Conwy Mountain Challenge - Leg 3 of 3 (MTB)

Lost 17.5 minutes near the end because I didn't see a sign when I popped out of the singletrack descent onto a tarmac road at 16.3km. I climbed 120m and did an extra 2.3km....arrrghhhh.

Another guy behind me did the same and the most infuriating thing is that the photographer at that point didn't say anything. Grrrr!

Leg results
1. Alex Pilkington 1:02:43
3. Michael Mason 1:08:53
7. Nick Dallimore 1:16:52
16. Gary Davies 1:29:48 (4th or 5th if I'd not gone wrong way with 1:12:00)
23. Caroline Dallimore 1:43:55
Last (24) John Kavanagh 2:06:43

Triathlon Race Results
1. Michael Mason 3:30:37
2. Alex Pilkington 3:48:39
7. Nick Dallimore 4:08:20
16. Gary Davies 4:41:09 (10th if I'd not gone wrong with 4:24:00ish)
22. Caroline Dallimore 5:13:52
24 completed

Transition to CP7: 5th

Final Race Position	Split position	No.	First Name	Surname	Gender	Age Cat.	CP7 Nant BH
2	1	34	Alex	Pilkington	M	V40	00:33:54
1	2	32	Michael	Mason	M	V40	00:34:48
6	3	43	Jonathan	Edwards	M	V50	00:36:31
3	4	13	Alan	Cole	M	V40	00:38:02
16	5	16	Gary	Davies	M	V40	00:39:08
4	6	29	Nigel	Leeson	M	V50	00:40:39
9	7	3	Sarah	Barnwell	F	V50	00:40:53
8	8	33	James	Mitchell	M	Open	00:41:18
7	9	15	Nick	Dallimore	M	V60	00:41:41
17	10	28	Andrew	Lawson	M	V50	00:43:09
5	11	5	Ben	Beachell	M	V40	00:44:07
13	12	17	Paul	Edlington	M	Open	00:47:02
10	13	30	Bryn	Littlefair	M	Open	00:47:18
21	14	21	Clive	Hartfall	M	V60	00:48:02
14	15	24	Philippe	Jumeau	M	V50	00:48:09
19	16	44	Gerry	Gray	M	V50	00:48:15
11	17	42	Iain	Wood	M	V60	00:49:12
12	18	1	Rhys	Asbridge	M	Open	00:51:12
15	19	10	Chris	Carter	M	V50	00:52:51
22	20	14	Caroline	Dallimore	F	V60	00:53:17
18	21	41	Rob	Wells	M	V40	00:54:29
20	22	19	Rebecca	Good	F	Open	00:56:29

CP7 to Finish: 21st!

Final Race Position	Split position	No.	First Name	Surname	Gender	Age Cat.	Finish
2	1	34	Alex	Pilkington	M	V40	00:28:49
6	2	43	Jonathan	Edwards	M	V50	00:28:58
4	3	29	Nigel	Leeson	M	V50	00:33:29
9	4	3	Sarah	Barnwell	F	V50	00:33:56
1	5	32	Michael	Mason	M	V40	00:34:05
3	6	13	Alan	Cole	M	V40	00:34:12
13	7	17	Paul	Edlington	M	Open	00:34:16
12	8	1	Rhys	Asbridge	M	Open	00:34:19
7	9	15	Nick	Dallimore	M	V60	00:35:11
10	10	30	Bryn	Littlefair	M	Open	00:35:48
17	11	28	Andrew	Lawson	M	V50	00:36:18
18	12	41	Rob	Wells	M	V40	00:38:08
5	13	5	Ben	Beachell	M	V40	00:38:31
8	14	33	James	Mitchell	M	Open	00:39:22
21	15	21	Clive	Hartfall	M	V60	00:39:39
11	16	42	Iain	Wood	M	V60	00:42:17
15	17	10	Chris	Carter	M	V50	00:45:18
20	18	19	Rebecca	Good	F	Open	00:45:37
19	19	44	Gerry	Gray	M	V50	00:46:30
22	20	14	Caroline	Dallimore	F	V60	00:50:38
16	21	16	Gary	Davies	M	V40	00:50:40
14	22	24	Philippe	Jumeau	M	V50	00:51:05

Friday Sep 7, 2018 #

8 AM

Commute 24:54 10.61 km (2:21 / km) +4m 2:21 / km
ahr:107 max:145

RTW on Commuter

Now lost 2.5kg since returning from Kansas which is good progress in under 2 weeks. Dawn says I look really tired! I'm going to try and see out the remainder of September with no alcohol.

Thursday Sep 6, 2018 #

7 AM

Commute 25:08 10.57 km (2:23 / km) +3m 2:22 / km
ahr:120 max:139

RTW on Commuter

6 PM

Commute 27:22 10.51 km (2:36 / km) +36m 2:34 / km
ahr:120 max:142

RHFW on Commuter

Wednesday Sep 5, 2018 #

Note

early start and late finish as I had to spend the day in Bristol. So no activity.

:-)

Tuesday Sep 4, 2018 #

1 PM

Commute 22:32 10.66 km (2:07 / km) +16m 2:06 / km
ahr:123 max:138

RTW on road bike (with power meter rear hub) and had to change front wheel to the Hunt tubeless due to a puncture on the normal wheel and I didn't have time to fix it.

The reason for using the road bike was two fold:

1. I discovered that TrainerRoad now imports your outdoor rides and measures TSS which is great. However you need a powermeter to do this. Otherwise you have to self select an intensity level. By doing one ride in/from work I could calibrate the TSS of a non powermeter ride with a ride where power was measured. TSS for ride was 25 (measured).

2. I wanted to get in and out quicker to enable me to get to Rob West's house quicker!

Found my HR belt in my work satchel!

5 PM

Commute 24:37 10.56 km (2:20 / km) +42m 2:17 / km
ahr:119 max:143

RHFW on road bike with power meter rear hub and Hunt tubeless front wheel. TSS=28

Road bike 21:50 6.39 km (17.6 kph) +217m
ahr:131 max:152

Ride from home up to Rob West's house.

Running 1:17:09 10.92 km (8.5 kph) +384m
ahr:129 max:155

MDC run from Rob West's house. Big crowd! Good grub!

Quads felt tired and I was very slow. I decided to drop tot he slower group half way around so not to hold up the faster group.

9 PM

Road bike 14:41 5.78 km (23.6 kph) +33m
ahr:95 max:130

Ride home in the dark from Rob West's house with John Aggleton.

Can't believe the nights are drawing in so quickly now. :-(

Monday Sep 3, 2018 #

8 AM

Commute 25:03 [1] 10.56 km (2:22 / km) +3m 2:22 / km

RTW

No HR belt

Legs still feeling a little tender!

1 PM

Commute 5:46 [1] 1.83 km (3:10 / km)

Arup Cardiff Bay > Atkins Tyndall Street

6 PM

Commute 22:20 [3] 8.36 km (2:40 / km) +41m 2:37 / km

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