Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log: GD44

In the last 7 days:

activity # timemileskm+m
  MTB2 11:28:50 96.93(8.4/h) 155.99(13.6/h) 2697
  Commute6 2:25:55 36.92(3:57) 59.42(2:27) 120
  Orienteering1 55:59 6.68(8:23) 10.75(5:13) 77
  Conditioning2 51:48
  Total11 15:42:32 140.53 226.16 2894
  [1-5]9 13:30:59
«
11:28
0:00
TuWeThFrSaSuMo

Monday Apr 22 #

12 AM

Note

Sunday Apr 21 #

12 AM

Note

8 PM

Conditioning 12:45 [0]
ahr:68 max:88

Saturday Apr 20 #

12 AM

Note

7 AM

MTB 19:26 [1] 7.21 km (22.3 kph) +14m
ahr:117 max:130

MTB from home to Cardiff Central Station to catch a train to Llandovery.

11 AM

MTB 11:09:24 intensity: (1:19:45 @0) + (4:59:11 @1) + (4:30:22 @2) + (20:06 @3) 148.79 km (13.3 kph) +2683m
ahr:117 max:148

Leg 3 of Headstock 500 route but without last 20km

Total Time: 11:09:24
Moving Time: 9:49:39
Total Calories Burned: 5177
Est Sweat Loss: 6 litres

So I've entered the Headstock 500 race which will start on Friday 24 May and I wanted to get some time in the saddle and also familiarise myself with parts of the route if possible. I decided to recce this last leg for a few different reasons:
- identify places where I might be able to buy food in Llandovery on Saturday night when I think will be open [spoke to Ozzy's at Ozzy's Pizza and he said he'll be open until 0030 :-)]
- identify potential locations where I might be able to sleep Saturday night. Found a few :-)
- identify places where I can find food
- identify areas where I night miss turnings.

Bike: Scott Spark with 2.35/2.6" tyres and 45 degree handlebars - definitely the right bike as the Sarn Helen was pretty rough and would be hard work on a hardtail, yet along a cyclocross/gravel!
Kit: I carried stuff in my 30L AR rucksack which wasn't too bad. I was glad of this when I had to lift my bike over ~6-7 locked gates. I had the large Alpkit Stem Cell XL (3L) on either side of my stem too which were great. Need to get velcro straps to secure these too. Need to add a front mudguard I think.
Clothing: Normal attire but did decide to put on my waterproof overshorts as it was a little nippy if out of the direct sun. Glad I did as it was wet/muddy in places.
GPS device: Garmin Etrex 32x. Bought a new one recently as the one I bought in 2021 for the Highland Trail 550 was teprimental and kept turning itself off. Learnt online that it does have an issue with Alkaline batteries. So bought some Lithium batteries although I did use Alkaline in this recce. The cold wind may have impacted the batteries.
Socks: Wore old Dexshell waterproof socks which were OK for keeping the cold wind out for the most of the day/night but some water did get in. Need to buy new ones.


Friday Apr 19 #

1 PM

Commute 22:13 [1] 9.61 km (2:19 / km) +8m 2:18 / km
ahr:118 max:136

6 PM

Commute 25:06 [1] 9.24 km (2:43 / km) +40m 2:39 / km
ahr:121 max:139

Thursday Apr 18 #

12 AM

Note

7 AM

Commute 21:03 [1] 9.87 km (2:08 / km) +6m 2:08 / km
ahr:128 max:140

6 PM

Commute 24:46 [1] 9.68 km (2:34 / km) +29m 2:31 / km
ahr:121 max:139

Wednesday Apr 17 #

7 AM

Commute 27:24 [1] 11.35 km (2:25 / km) +8m 2:24 / km
ahr:117 max:137

RTW via Royal Mail Centre to check where my package was. It seems that it's going round in circles due to the incorrect postcode. Being sent out, failing to be delivered (as address lines wrong) and then going back into reject box. REPEAT.

5 PM

Commute 25:23 [1] 9.67 km (2:37 / km) +30m 2:35 / km
ahr:117 max:133

7 PM

Orienteering 55:59 intensity: (21:42 @1) + (29:23 @2) + (4:54 @3) 10.75 km (5:13 / km) +77m 5:02 / km
ahr:145 max:167

SWOC MapRun - St Mellons

Enjoyed this. The planner had placed two checkpoints in wooded areas randomly but hadn't plotted on the tracks so they were time consuming to find.


PosNamePointsTimeDistance kmPace mins/km#ctlsControls List
1Thomas Foord520 (incl-10)1:00:0612.274:542522,15, 8,4,20,25,26,3,29,28,14,13,17.12.11. 21.2.18.16.24.19.6.7.27.30
2Richard Cronin50055:5911.554:512322,15,4,20,25,26,3,29,28.14.13. 5.17.11.12.21.2.18.16.1.23.27.30
3Mark Ponsford49058:4411.884:572422,15,4,20,25,26,3,29,28,14.13. 5.17.11.12.21.2.18.10.16.7.1.27.30
4Andrew Douglas47059:0611.565:072315,8,4,20,25,26,3,29,14,28,13,17.11.21.2.18.10.16.7. 6. 27. 30.23
5Elliott Jenkins47059:1011.485:092315,8,4,20,25,26,3,29,14,28,13,17.11.21.2.18.10,16,7, 6, 27. 30.23
6Joseph Killick47059:1111.635:052315,8,4,20,25,26,3,29,14,28,13,17.11.21.2.18.10.16.7. 6. 27. 30.23
7Gary Davies46055:5610.825:102130,27,15,25,20,4,26,3,29,28,14, 22. 5,13.17.12,11,18,16,1,23
8Richard Edge450 (incl-20)1:01:0911.365:232215,25,20,4,26,3,8,22,14,29,28,9,12,21,2,11,17.13, 5,23, 30.27




Tuesday Apr 16 #

12 AM

Note

6 PM

Conditioning 39:03 [0]
ahr:76 max:94

Village Gym

10kg dumbbells
Shoulder press on core ball: 3 x 10
Bench press on core ball: 3 x 10

9kg dumbell
Bicep curl: 3 x 10

Front plank: 2 x 60s
Side plank: 2 x 30s each side

Stretches: hamstrings, quads, glutes, hip flexors, groin

Pull ups: 3, 3, 4 (big breaks between)

Tricep pull downs on cable machine

Spiderman: 3 x 10

Hip Flexor strengthening: Two short foam rollers in front. Sit and lift feet/legs over them and back.

« Earlier



Recent Weeks:

Week
Ending
Training hours by intensity
012345678910111213
14
Apr 21
Apr 14
Apr 7
Mar 31
Mar 24

Week
Ending
Training hours by activity
01234567891011121314151617181920
21
Apr 21
Apr 14
Apr 7
Mar 31
Mar 24

Week
Ending
Training kilometers by activity
0102030405060708090100110120130140150160170180190200210220
230
Apr 21
Apr 14
Apr 7
Mar 31
Mar 24

all weeks | months | years | as calendar