Training Log Archive: GD44In the 7 days ending Sep 8, 2013:
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Sunday Sep 8, 2013 #
8 AM
MTB race (Brecon Beast) 5:29:00 97.08 km (17.7 kph) +2141m
ahr:135 max:165
Brecon Beast MTN Charity Event
Great day out. I cycled with Natalie Taylor who was suffering from a wedding hangover from the previous day. I had to wait a little on some of the climbs as a result and she wasn't too confident on the knarly technical stuff. She was 1st Lady in the Long Course though.
We practiced drafting on the road sections. I asked her to keep me informed of where she is as I can't keep looking back to check that she's still there. Much improvement by the end. I put the dog tow on the bike but didn't use it. Probably a bit too soon to use this as I'm regaining my MTB fitness week by week.
Pleased to get under 5.5hrs though.
Great day out. I cycled with Natalie Taylor who was suffering from a wedding hangover from the previous day. I had to wait a little on some of the climbs as a result and she wasn't too confident on the knarly technical stuff. She was 1st Lady in the Long Course though.
We practiced drafting on the road sections. I asked her to keep me informed of where she is as I can't keep looking back to check that she's still there. Much improvement by the end. I put the dog tow on the bike but didn't use it. Probably a bit too soon to use this as I'm regaining my MTB fitness week by week.
Pleased to get under 5.5hrs though.
2 PM
Running 22:46 2.53 mi (6.7 mph) +80m
ahr:133 max:144
Short run after the MTB ride
Saturday Sep 7, 2013 #
Event: 10 Peaks Challenge - Beacons
12 PM
Running 1:23:22 5.88 mi (4.2 mph) +526m
ahr:135 max:169 shoes: Sportiva Wildcat Yellow 2013-0
I didn't run the 10 Peaks Brecon Race due to my lack of running recently (due to injury). However I cleared the leg from Storey Arms Toilet Car Park to the Maen Llia Road between Fan Nedd and Fan Llia with Ian Grace. Included Fan Fawr and Fan Llia.
Thoroughly enjoyed it.
Mark Palmer won the event in 11hr 17m.
Katie Roby won the ladies category in a time of between 13hr 30m and 14hr.
Thoroughly enjoyed it.
Mark Palmer won the event in 11hr 17m.
Katie Roby won the ladies category in a time of between 13hr 30m and 14hr.
Friday Sep 6, 2013 #
8 AM
Commute 25:08 6.57 mi (3:50 / mi) +5m 3:49 / mi
ahr:126 max:144
Lovely ride in
I caught a guy up who went through a red light and asked him not to in future. He told me where to stick it!
I caught a guy up who went through a red light and asked him not to in future. He told me where to stick it!
12 PM
Conditioning 25:00 [0]
Lower body stretches inc ITB
Clams with 5kg weight on knee (forgot band!)
Side leg raises
One legged supine bridges with 3s holds
All above 3 x 15
Single leg squats on bench whilst holding onto handle straps and leaning back (1 leg forward then 1 leg back) 3 x 10 on each leg
Clams with 5kg weight on knee (forgot band!)
Side leg raises
One legged supine bridges with 3s holds
All above 3 x 15
Single leg squats on bench whilst holding onto handle straps and leaning back (1 leg forward then 1 leg back) 3 x 10 on each leg
6 PM
Commute 25:47 6.51 mi (3:58 / mi) +41m 3:53 / mi
ahr:177 max:254
Chilly
Thursday Sep 5, 2013 #
12 PM
Conditioning 25:00 [0]
Lower body stretches and gluteus medius strenghtening exercises as per recent usuals.
Did 10 reps in each of 3 sets on single leg squats (leaning back on bench) though as still have sore quads.
Noticed sore patches on quads just above the knee though on both sides. From running on Tuesday after a long running lay off? It hurt on the roller :-)
Did 10 reps in each of 3 sets on single leg squats (leaning back on bench) though as still have sore quads.
Noticed sore patches on quads just above the knee though on both sides. From running on Tuesday after a long running lay off? It hurt on the roller :-)
6 PM
Giant Turbo 2011 1:00:00
ahr:127 max:151
Wednesday Sep 4, 2013 #
6 PM
Giant Turbo 2011 1:00:00
ahr:123 max:147
Tuesday Sep 3, 2013 #
6 PM
Running 1:15:26 6.43 mi (5.1 mph) +412m
ahr:133 max:165 shoes: Sportiva Wildcat Yellow 2013-0
MDC Run Tintern
First run in a while due to my ITB. :-)
First run in a while due to my ITB. :-)
Monday Sep 2, 2013 #
12 PM
Conditioning 30:00 [0]
Normal lower body stretches
Clams
Side leg raises with band
One legged supine bridges with 5s holds
Single leg squats on bench whilst holding onto handle straps and leaning back (1 leg forward then 1 leg back)
All above 3 x 15
The single leg squats were really hard today!
Bought some Whey Protein from the Gym too as a supplement in the lead up to the ARWC. USN 100% Whey Protein 2.28kg Chocolate Cream Flavour. £50 from Vitality Gym.
Post purchase note - I should have got it from http://www.discount-supplements.co.uk/ for £38! Doh. Next time.
Clams
Side leg raises with band
One legged supine bridges with 5s holds
Single leg squats on bench whilst holding onto handle straps and leaning back (1 leg forward then 1 leg back)
All above 3 x 15
The single leg squats were really hard today!
Bought some Whey Protein from the Gym too as a supplement in the lead up to the ARWC. USN 100% Whey Protein 2.28kg Chocolate Cream Flavour. £50 from Vitality Gym.
Post purchase note - I should have got it from http://www.discount-supplements.co.uk/ for £38! Doh. Next time.