And the rest!

Another rest day, forced by lack of time and babysitters.
Have only got 13 days before I run my solo mountain marathon on the 20th. Spotty will be with me but he's hardly going to motivate me to a PB. He might persuade me to stop at a burger van that's halfway in Llanthony Priory.

Have decided that next year will be the year for uber fitness, having long hankered to do the Marathon de Sables and not able to afford the time or money to do it I am going to do UK challenges. The 3 peaks and cycle challenge is on mid year. The Big Black Mountain Challenge is a must in early May. Or it might be April.

But thats not enough. So I am going to do the 3 local sportives, Leominster, Kington and Knighton, the Shropshire Highland Challenge and any others I can fit in with the Red Kite Riders.

And just to make the year interesting I am signing up for the Welsh Ultra Running Series, 5 ultra marathons. 22/3/14 40 miles in the Black Mountains, 10/5/14 Brecon 40, 5/7/14 Ultra Brecon 100 (yes 100 mile run)  28/9/14 The Wye One Way 50 Llangurig and finally the winter edition Brecon 40.

That should be a good year.
I need a year planner.

Outdoor fitness

No time for outdoor fitness today so indoors on the x trainer while rugrats had late pm nap. 1 hour boredom but intense training on mountain programme, sore right thigh muscle, sore as is cry when walking sore, I am in the Outdoor Fitness magazine for the second time, Jan 2014 letters page, ramblings from yours truly. Found the ideal mobile phone for me, 100% waterproof, shock proof, dust proof, massive memory for soundtrack to life and 13 mega pix camera. Apparently it makes phone calls too. Doesn't say if its idiot proof though.

Sticking with it

Yesterday

Spinning session, 1 hour of hill climb training, no data as strap has broken on gizmo.

Today

Ran out of time so ate Chinese food instead.

That was the week that was

Today 2x 5 mile rides very fast, no idea of speed etc thanks to Apprentice smallholder hiding bike GPS in lego or similar. Ride back was super quick due to failing light and flat battery on rear light. Tonight circuit training no data as heart monitor broke midway. Yesterday Mental 35 mile bike ride, 5 in and back were relatively easy, as in flat, but mid 25 miles had 2300 feet of climb and was a real test in places. Flail hedge trimmer made it even more fun but somehow 12 wheels got through and remain inflated. 2 hours 10 mins, 1100 plus calories, hr av 111 max 159. Saturday 45 mins x trainer boring but building block stuff Friday 30 mins boredom on x trainer Thursday Rest day Wednesday Spin hill session good drills Tuesday rest day Monday Circuit training

Rest day

Rest day today, first for a while, a time to rest and recuperate, reflect on progress and training, look at goals and review diet. On that note the above, curried beans and baked potato was probably not the wisest lunch to have before circuit training. So apologies to the rest of the class!

Short circuit II

Was supposed to have a rest day but beautiful and oh so patient wife felt unable to go circuit training so insisted I take her place. Did ok but abs still v painful from last week so less efficient on press ups etc. But found it easier overall. av hr 114 max hr 161 cals 468

Recovery spin

Spin class, took it easy, av bpm 93 max 138 298 cals, legs feel the burn but walking surprisingly well!

"Fun" run

 3 hours 13 mins run along Offas Dyke, 15 miles, av bpm 148 max 178 cals 2000

It was fun honest!

Boring

45 mins on x trainer 113 av  hr and max 135 cals 436

Recovery time

2x 5 mile recovery rides, no data. Feel very sore from circuit training. Hoping Ibuprofen kicks in in time for Friday.

Cross trainer

1 hour on the cross trainer, not too strenuous. Av bpm 113 max 134 cals 486

Short circuit

Tonight I went to circuit training which translates to one hour being beasted and shouted at as I stagger from one  exercise station to the next. Was impressed how my mechanno left arm held up to the abuse, a triumph of space age biomechanical engineering, and I managed 5 whole press ups in 30 seconds ( I used to do 60 plus in 60 seconds) without collapsing in a bloody mess on the gym floor. Apparently I have agreed to go back next week. Av bpm 147 max 175 cals 648

Yesterday slow clockwise ascent of the bonsai mountain with the Duracell Bunny

Take the long run

First 10k run since 2004! Road and cross country

Dark, rain, windy. Distance 6.10 miles time 58.38 av speed 6.24 mph max speed 8.57 mph ascent 938 ft descent 1010 ft, 601 cals av hr 141 max hr 170

Don't think I will be able to walk tomorrow

Felt good and its not quite half the distance I will be doing next Friday dressed as a Lion.

Fat camp

Bit disappointed as only lost another half pound of flab this week, still thats 38.5 pound lighter than in June.

45 mins x trainer

Spin class 45 mins, missed first 15 mins due to booking cock up. Maxed hill drills and tired legs tried to max the sprints. Av hr 145 max 160. 498 cals.

up to date again

Today

45 mins on Life Fitness bike level 20 av bpm 123 max 151 cals 490 distance 23.1km

yesterday

Man flu

Sunday

Rest day

Saturday

Spin heavy duty hill session

Extreme gardening

Meant to day

I meant to train today but didn't.

Life eh?

Getting nowhere fast

Yesterday rest day

Today 90 mins on cross trainer, excessively tedious but necessary training as it keeps the intensity up, av bpm 143 max 158

Lion costume has arrived.

Mixing it up

Yesterday 11 mile ride very slow pace, 1 hour ten minutes, but fun

Today mixed up run 4.5 miles 2 miles x country 2.5 miles road, time 46.03 includes chasing dog, finding dog, changing dog, gates, puddles and mud, cals 454 av bpm 139 max 176

Extreme Gardening

 Spinning 1 hour 400 cals av bpm 141 max 188

 Then 2.5 hours extreme gardening, or clearing the site for the kennel block

Chamber of horror

last 2 days rest days, well not quite, did 45 mins on x trainer 2 days ago.

Today extreme spin class, mental. 1 hour 45 mins av bpm 134 max 163 cals 873 with new spin instructor, the girlie who gurns and squeals.

50 mins on x trainer.

I told my colleagues at work my plan to run Knighton to Kington in  lion pantomime costume to raise money for children in need and they nearly died laughing. Supportive bunch!

Soggy foot

Soggy foot was the name given to a nasty x country run I used to have to do as part of an insane training course in 1982 called the "External Leadership Course". That run was the Sahara Desert compared to yesterdays circuit of the Bonsai Mountain that took 21.13 minutes.

Today I chickened out and did 40 mins in the dry on the cross trainer.

Bimbling along

Overslept due to rugrat MkII so missed spin class.
Went for a bimble.
Bimble.
 Slang.
To wander about with no real purpose.
 So yesterdays PB route 2 mile x country at toddler speed.
1.5 hours not including playing in the river.

New PB

2 mile x country in the rain with two get in the way Berners, 5 stiles and gates one chat to dog walker 19 mins 39 seconds av bpm 143 max 171 bpm. New PB.

Cool running

4 mile cross country 41 mins 2 seconds includes 12 gates and stiles plus time taken to change over from Rocky and Reba to just Spotty. 410 cals (is that all!) av hr 142 max hr 168

Same again

Better weather, faster ride, 10 miles sub 28 minutes. Sunny day!

SAME AGAIN

Wet weather cycling gear means arrival at office warm and dry even though cats and dogs are being thrown at me on the way.

10 miles 31.08 minutes. Rain heavy to moderate.

Red Kite Riders

First meeting today, 15 miles in the rain. Good times. Aldi sold me some winter riding gear and after doing 23 miles (yes the ride was 15 but I did more) I was on the warm side of damp in places and dry in most. Over shoes are great. Bargain at a fiver! One rider hadnt been on her bike for 20 years, two gym rats and the reat of us happy amateurs, next meeting 27 10 13 and there should be more than 6 that day, weather permitting!

Ride stats to follow, but there was a mighty big hill at the start, this happens if you live on the floor of a valley!

Ran out

Time ran away with me today so no training.

Day off

Rest day

5 mins stretching while micro wave rice cooked at office.

Extreme spin

2.5 mile walk slow slow time with apprentice smallholder.

Extreme spin class 1.5 hours 799 cals av bpm 128 max bpm 159

Back on track

5 mile bike ride there and 5 mile back again, 1 mile messing around in between

2 mile run, this was x country and would have been a PB of under 20mins except Reba (BMD) decided to assert herself over the local collie Jess. Wasted at least 10 seconds trying to get bad dog through farm gate. Good run in rain 20 mins 9 seconds.

24 mins on x trainer interval training

Back again

Once again I have been slack at keeping a log of training done, I cannot offer any excuse other than laziness.

I have done stacks of training, but in all honesty it was probably a good thing that I did not do the Knighton Sportive this weekend as I would have felt it.

So without a real target to train for, other than the B3P2P 2014 its been a bit slack but I have started running again.

Yesterday 2x 5 mile bike rided, pretty fast 27 mins and then a 2 mile cross country run last half mile with a 10 kg load (cheers postie)

Today

2x 5 mile bike rides

Planned challenge for 2013

Mountain Marathon 21 December 2013 Longest Run on the Shortest Day just for shits and giggles.

In only 7 days!

 MkII rug rat has been with us

 for a whole seven days.

He marked 10.23 am with a suitable reminder to his servants that they should be doing something that involved him.

update of sorts

With birth of new offspring imminent sportives are on hold (banned) and no firm plan is in place to do next big challenge other that vague definitely doing something bigger next year. Meantime fitness achieved must be maintained as does weight loss.

Loss so far 38 pounds, dropped from 17 stone 9.5 pounds to 14 stones 13.5 pounds.

Tuesday 27 8 13

So far slow ride 5 miles on R200 as Boardman speed machine was found to have canvas for rear tyre. Not happy.

Monday 26 8 13

managed to get an ascent of the Bonsai Mountain with lil t in carrier. Even with him on my back I only managed to burn off 345 calories in 1 hour 15 mins.

Sunday 25 8 13

72 mins on x trainer

Saturday 24 8 13

Mucked out stable

Friday 23 8 13

Mucked out stable

Thursday 22 8 13

32 mile bike ride v hilly to Knighton and back 1 hour 35 mins no data as GPS ran out of juice!

72 mins on x trainer

Achieve target weight at fat camp

Wednesday 21 8 13

2 x 5 mile fast rides

1 spinning session.

Back on it

Back on the bike Monday 5 mle ride in slow time 15 mins 56 seconds av hr 62 max 72 must be ft or dead Tuesday 2x 5 mile recovery rides Really sore left knee. Its better than it was but still excruciating.

Been there done that!

Well the W3P2P went as planned, started, did it, finished and all is well in my world except there is a missing challenge looming. Details of this epic trek and bike ride are blurred at times as we went a pretty frenetic pace, except when eating bacon sarnies, and once we were dropped at the right start point the timetable went pretty much as the one in my diary which reads

1am Snowdon
4.30 am bikes
8.30 am Cader Idris
12 noon bikes
8pm Pen-y-fan
11 finish aim for

actual timings match planned, started 1am in Llanberris and got to Snowdon summit at 2.30 am.

 Stats for Snowdon section
Peak height 1085 metres
Llanberis path is 5 miles long and has 3199ft or 975 metres of ascent.
Graded by Mountain Rescue as a hard mountain walk and guidelines of 3 hours 15 in daylight are given as time taken to summit.

We took the Pyg Track down again a walk graded by Mountain Rescue as a hard mountain  walk over rugged terrain (big rocks, streams, dead climbers) and this was a descent of 2372ft or 723mtrs, time again given as a guide of 3.5 hours in daylight.

Our totals were 3 hours 10 minutes climb descent combined. Calories 1580 av HR rate 112 peaked at 152.

Pen-y-Pass to Cader Idris

This was a fast ride of around 50 miles, very cold at 4.30 am ish when we set off but we made Cader Idris by 8am. Combined timings for whole bike route listed below but calories used 2100 av HR 126 max HR 157.

Cader Idris stats

This was nasty and rated a moderately difficult climb to the summit, nasty in so far as the legs were starting to get tired, that we had to walk past a closed café that should have sold us breakfast and that to get to the top involved a tortuous route through boulders and a climb/descent before the peak. Distance was 6 miles there and back and the total height gain was 3218 ft or 981 metres. Rewards were aplenty, found "new" route to the peak without losing height or extra peak bagging, the views were fantastic as it was a clear and sunny day, Spotty the Bernese Mountain Dog ate my share of ships biscuit (flapjack) and when we got down after 3 hours toil (guides state allow 5 to 6 hours) we had bacon sarnies, coke and 4 cups of tea. Totals 1257 calories average HR 108 max 139.

Cader Idris to Pen-y-Fan

A long slog on the bikes via Llangurrig |(I think) Rhayder, and Built Wells. Stats for bike ride as  a whole and includes a few mins extra for stops.

Total distance cycled 144.44 miles in 9 hours 47 mins 6 seconds average speed of 14.76 moh max speed of 37.26mph calories used from Cader to Pen-y-Fan 4000, ascent on bikes 7640 ft descent 7391 which is proof that our Downhill all the way mantra was inaccurate.

Bonked big time on section after Builth and before Brecon and had to be saved by cakes and sweets. Average HR was 114 max was 170 but the max was achieved when feeling ill not through exertion!

Bike used was a Boardman Team 3 racing bike, alloy frame and it behaved perfectly, faultless performance, no punctures, barely a sore bum. (Could not sit on bike for 3 days after)

Last bit, assault on Pen-y-fan

We had been blessed with fantastic weather all day, sunshine, not too hot, bit of a stiff headwind between Rhayder and  Builth but all was good. As we prepared for Pen-y-Fan ascent descent the weather turned nasty. Light drizzle in car park and a bit of a breeze turned into gale force winds near summit and horizontal armour piercing water droplets. The torch could not penetrate the murk and we were reduced to snails pace to keep on path and not walk off cliff edge. Height gained 2402ft or  732metres. 5 miles, time taken 1 hour 40 mins in dark, guides state 3 hours in daylight and its rated a moderate mountain walk. Calories 1310 hr average 134 max 155.

Finish in car park to cheers and a much needed bag of fish and chips at 11pm.

Totals 22 hours start to finish.
Calories used 10247
Average HR 118.8 Max HR 170
Total ascent 16459ft
Total Distance 167 miles

In all a good effort and a great challenge.

Go on do it, you know you want to!

Ready for it!

 Prepared and ready to go.

24 hours until we set off.

Feeling good.

Give generously

www.justgiving.com/downhill-all-the-way1 

Nearly there

Training has fallen by the wayside as its now around 48 hour to go, the weathers foul and instead of getting out on the hill or getting some miles in on the bike I am map reading, packing and hoping for good weather from 00.01 hrs 8.8.13 to 24.00 hrs 8.8.13

Start Snowdon 00.01 hrs 10 mile walk, then 50 miles on the bike to Cader Idris, 6 mile walk then 90 mile on bike to Pen-y-Fan for last 4 mile walk.

Easy

Final push

Last few days to train before a rest and then the actual event so today 60 miles in 3 hours 44mins 59 seconds av speed 15.9mph max speed 38.16 mph ascent 2545 ft descent the same calories 3634 av hr 113 max 156

really sore left knee

Sorted final details of event for the 8th 8 2013 which go along the lines of load car, drive to Snowdon, start, finish as soon as possible, come home. What can possibly go wrong?

Good enough but not good enough

With demands made by work, toddler, critters and pups training has been limited of late which is not the time to be soft as next week the real man test starts.

Today (yesterday) 1 hour x trainer pushed it sore left knee and acute cramp in calf.

Wednesday 1 run anticlockwise 20 mins 11 seconds not best ever time but good enough, 1 ascent of the North Face Gulley and back 36 mins and that was dawdling, getting lost in the gorse bushes and getting soaked due to dire weather. Sore quads

x2

2x5 mile fast rides.

Meeting held to plan Kington sportive 2014

very sore left knee

Back in action

Finy some training, clockwise ascent of the Bonsai Mountain using lil t as ballast. All data lost due to lil t hiding the monitor.

Slack week

Sunday

8 mile fast ride

Monday

5 mile fast ride
5 mile moderate ride


Tuesday

5 mile fast ride
5mile moderate ride

Wednesday

5 mile fast ride
1 hour spinning peak HR 186
5 mile moderate ride

Thursday

5 mile fast ride
Arrival of 2 litters of puppies meant attention diverted elsewhere

Friday

2 mile bimble around Kington with dogs to advertise Hounds for Hero's W3P2P

Saturday

No training. Dog watching.

Behind again

Tuesday 

Rest day

Wednesday 

42 mile ride 2 hours 24 mins av speed 15.5 mph max speed 39.52 mph cals 4250 (inc spin class) ascent 1916ft lovely sunny day massive row with fat dickhead lorry driver who tried to kill me. Row involved police, him getting the sack and a formal apology offered by Tarmac.

Spin class 1 hour mixed session and insane sprints.

Thursday

1 hour x trainer far too hot to train

weight now 15 stone 8 pound total loss so far 2 stone 1.5 pound of lard

Friday

Rest day

More gels, inner tubes, zero tabs and a helmet camera ordered ready for epic adventure.

Found out today that a friend plans to do Jogle ride in 6 days. That's some ride!

No let up

Recovery ride today, 2x 5 miles, slow, bpm never over 105 max speed 20mph. Very sore backside! Felt good otherwise. Did consider swapping saddle to a comfy cushion.

Kington Sportive

 Man test.
Kington Sportive- an excellent event
totals 82 miles 6 hours 14 mins 56 seconds average speed 13 mph max 41.64 mph ascent 6348 feet, 4579 cals, av hr bpm 126 max hr 179 on an insane climb out of Rhayder

Felt good, 2nd stage felt like puking but overall felt good, fell off in low speed collision, mile 75 felt like feet were on knife blades, drank 6 litres of various liquids, no real pains, left knee fine, arse sore. Glorious sunny day, lots of headwinds.

Rest day

Mega sore left knee and everything conspired to bang into it including this doofus who is also doing the W3P2P walking stages, his bike riding skills are not up too much.

Tomorrow is the Kington Sportive. 30 degrees heat, bad knee. What could go wrong? :)

Take it easy

2 x 5 mile recovery rides, kept heart rate below 100bpm av speed 15mph av bpm over 5 miles 84bpm.

Love this weather!

Another scorcher of a day 2 x moderate 5 mile rides 1 hour on x trainer

All in a days work

5 mile recovery ride, nice and easy, 14 mins

40 mile training ride, very hilly, 2 hours 38mins av speed 15mph max speed 36.23, calories 1754,av hr 127 max 151 ascent 2145 descent 2057. 

1 hour spinning training sprint drills and hills

5 mile recovery ride

Loving the sunshine, here's Elf trying to get picked for the Downhill All the Way challenge, Sorry Elf Spotty has the only space allocated to, hes the W3P2PK9!. 

Lots done

22 miles 1 hour 21 mins inc puncture, sunny, av speed 15.75 mph max 40.21 mph, ascent 1187 descent 1179, 900 plus cals, av bpm 119 max 155 good fun ride 40 mins on X trainer 480 cals av bpm 137 max 149 5 mile recovery ride 13 mins av speed 17mph max 27.29 pulse raised to max by dickhead in TARMAC lorry 5 mile recovery ride no stats.

Recovery

2 x 5 mile recovery rides Have got little t's cold

Duathalon

Could not face the tension of watching the Wibledon final so did a run and bike ride, this was also to collect bike from office Time 1 hour 7 minutes 21 seconds Distance 8.2 miles av speed 7.27 mph max speed 20 mph ascent 1312 feet descent 1148 feet cals 899 av bpm 137 max bpm 159 sore legs, happy enough with time as this included toilet stop and change from running kit to riding kit. Got back to watch Andy Murray win too!

Ouch

Osteopath did me over.

No training due to crying

solo effort

1 x 5 mile bike ride

1 x slow circuit of Bonsai Mountain with apprentice smallholder

no time for more training today

moving on

2x 5 miles fast rides

1 hour on x trainer

weigh in at 16 stone 9.5 pounds. Loss of 2 stone in 7 weeks.

Going nowhere

Wednesday

1 very boring but intense hour on the x trainer 861 cals av bpm 119 max 154

Not a Dry Run

Practice "jog" up Pen-yFan in the Brecon Beacons, typical Welsh summer weather, horizontal freezing rain, Rocky and I made good time, 4 miles 55 mins 33 seconds av speed 4.06 mph max speed 10.76 mph cals 759 ascent 1476ft descent 1476ft.

Very wet finish, sore right heel after picking up a stone in trainer and lacking sense to stop and remove it.

Welsh 3 Pedals to Peak 2013

150 miles
3 Mountains
2 bikes
1 Challenge
Do it in 24 hours!

8th August 2013

Getting faster

New PB 17 miles 57.03 seconds av speed 17.54 mph  max 40.81 mphascent 660 ft decent 660 ft 695 cals av hr 124 max 155 sunny dry and head wind.

Sore left knee.

Again.

Change of direction

2 hours core workout.
Very swollen left knee.

Pedals to Peak 2013 has had to have a change of direction, the plan to go South to North, Snowdon, Scafell and Ben Nevis in 72 hours  has had to be postponed to June 2014. Partly due to logistic problems, injury problems (not me) but mainly that when the challenge was accepted we were not expecting a birth so close to the event.

So a new Pedals to Peak challenge has been thought up going From North to South, starting at Snowdon, heading South to Cader Idris in mid Wales and then to Pen-y-Fan in South Wales. The Welsh 3 peaks and 150 miles of cycling. The challenge is to climb each mountain and cycle between the three all in 24 hours.  This is set for August 8th 2013. Watch this space!

She made me do it!

Sore quads.

Excellent excuse to no go spinning.

Told no excuse and to man up grow a set and get on with it by personal trainer who wanted me out of the house while she got things ready for road trip so 1 hour spinning 501 calories before breakfast av hr 113 peak hr 194 which I think is a new high. Massive hill drills session, hr peak in final sprint finish.

Really sore quads

Knees getting better

Announcement re P2P soon

D Day is 8th August 2013

Catching up to do with new PB

Monday knackered knees rest day so slow bike rides 5 miles x2 max 15mph
Researched knee problems, right probably too much extension on pedal turn, left probably poor technique or poor cleat fit.

Tuesday slow, 15mph max, 5 mile bike rides x2
Researched bike fit, hi tech video analysis of ride, £180 quid a throw, forget that idea and buy 50p worth of painkillers, adjust saddle height and concentrate on pedal technique.

Wednesday faster bike rides x2 5 miles and 1 hour spin session, hill climbs, no pain from right side, pain easing on left

Thursday faster bike ride in av speed 18 mph 5 miles slower return 5 miles, big blue lorry tried to kill me, 80 mins on cross trainer 1011 cals av bpm 134 max 150

Friday, today, massive attack on ride in 12mins 16 seconds, big blue lorry went past me very carefully, av speed 21.2 mph slow return as puncture, even with slime tubes a 110 psi.

New personal best on anticlockwise circuit of Bonsai Mountain 18 mins 35 seconds 273 cals av hr 145 max hr 160 beats previous time on June 3rd of 20 mins 50 ish.

New weight 15 stone 11 pound. Have lost over 10% of bodyweight in 6 weeks.

P2P announcement this weekend

Rest day

Bad weather meant no need to make an excuse to rest knees. Volterol and Ibruprofen.

Man down

Spinning class today, not great, both knees playing up, right knee acute pain meant that sprints were a no no but I did manage the 17 minute hill climb. Fitness wise in good shape but pain wise an indicator that rest is needed. Liberal applications of volterol has not helped. Rest day tomorrow and work out core fitness and upper body sessions for later in week.

Power to weight ratio

Power to weight ratio is improving.

1 hour cross trainer max effort 830 cals av hr 134 max 149

5 weeks diet

Start weight 17 stone 9.5 pounds

Today

16 stone

Loss 23.5 pounds

Power to weight ratio improving.

Feeling it

Fast ride 5 miles

Fast ride 5 miles

Moderate ride 5 miles (16 mins instead of 12 and a half)

Mental spinning session warm up runs sprint hill sprint hill sprint hill sprint hill runs hill sprint cool down die

Slow ride 5 miles 17 mins

last two rides and spinning 846 cals av hr 108 max 148 lazy boy

sore achilles tendons sore left knee

Back on it

Yesterday was a rest day, today was a moderate 5 miles in and a quicker 8 miles back. 8 very hilly miles (15% hill) in 34 minutes 36 seconds, that's 3 plus minutes faster than last week. Did not match flat out sprint speed though only managing 30.4 mph top speed.

Have now found route for the P2P challenge. 455.2 miles. Nothing too it!

Shropshire Highland Challenge 2013

My first sportive and what a test it was, mental hill climbs, first meeting of serious club riders, learned the etiquette of group riding really quickly, it seems to involve a lot of shouting phrases with the words ON YOUR RIGHT in them before a blitzkrieg of sweaty Lycra arses zoom past at Mach 5.

Really enjoyed it. Really tired at the end of it. Proper tired, not just yawn I need a nap tired, more the stare into the distance blankly tired.

Stats

Time 6 hours 13 mins 39 seconds distance 66.71 miles av speed 10.72 mph max speed 36.41 mph ascent 5826 feet descent 5830 feet (route card stated 6500 feet) cals 3786 av hr 126 max 163

Sugar!

5 miles in and 5 miles back slow steady ride, 14.5 mph average. For some reason sugar/chocolate craving. Emergency Bounty helped.
Logistics of challange ahead discussed and all difficulties ignored in favour of just getting on with it.

Behind you!

I took the 8 mile route back on tuesday night which has an interesting 15% hill and as I had not done this one that way (uphill) before so I thought it would be an intersting test, which it was as just as I started up it a car tucked in behind me. bear in mind we are on a single track road and I am clipped into the pedals thus unable to put a foot down to allow car to pass safely or go slowly enough on such a steep hil to be able to unclip so as not to fall over I was forced to maintain lung bursting tempo to the top, max hr according to gizmo was 168 on that ride and I know exactly where that was, not quite the top of 15%hill. Finished ride with an almost flat out sprint which saw a new PB flat speed of 31.4 mph and I could have gone quicker but ran out of road.

Wednesday (Yesterday)

5 mile fast ride

5 mile fast ride

1 hour spinning sprints and hills mega workout max hr 164.

Core strength exercises

Today so far

5 mile fast ride

Catch up again!

Too much going on and not paying enough attention to the training blog.

So far today...

5 miles fast 13 mins 38 seconds

5 miles fast 14 mins 45 seconds

8 miles slogging up hills av speed 13.4 mph 32 mins 328 cals av hr 119 max hr 158

its either a 5, 8, or 16 mile ride back depending on time, weather and motivation.

Yesterday

5 miles moderate

5 miles super fast 13 mins 26 seconds and its slightly uphill :) New PB for ride home

6 mile gentle stroll

Sunday

2  mile treasure trail

Saturday

Rest day

Friday

Rest day

Thursday

1 hour x trainer

Wednesday

5 mile moderate bike ride

5 mile moderate bike ride

1 hour spin session hill and sprint session.

New PB

New PB for anti clockwise circuit of Bonsai Mountain. 20 mins 52.5 seconds 256 cals av bpm 137 max 154

Diet food

 OK so its not ideal sports nutrition but I enjoyed it!

Saturday
Spinning hill drills and sprints

Sunday

Guilt trip 1 hour x trainer and 1 mile sprints and lunges. 907 calories. About half the pizza's worth.

Time in the saddle

Tuesday

10 miles 32 minutes

Wednesday

10 miles 33 minutes, terrible weather
Spinning session hill drills

Thursday

10 miles 31.5 minutes
40 minutes on cross trainer

Friday

10 miles 29.5 minutes.

How are you feeling?

1 hour on x trainer levels 7 to 16 mountain setting 786 calories used heart rate etc data lost due to battery failure.

Apparently I have been missing out crucial info on my training log, feelings. I am supposed to record how I feel.

Ok.

Knackered.

The next level

Today being Sunday, a rest day, so I did a 76.07 mile bike ride in 5 hours 13 mins 22 seconds average speed of 14.56 mph max spped of 39.3 mphascent 4206 feet descent 4412 feet calories expended around a million. Much Wenlock Hill nearly saw me blow my lungs out of my arse.

Saturday 25/5/13
Rest day, Osteopath told me to rest left knee. See above.

Friday 24/5/13
1.5 hours looking for shitland pony

Thursday 23/5/13
1 hour x trainer

Wednesday 22/5/13
3.5 hours looking for shitland pony

Team GB Heavyweight

Alfie.
A giant amongst Berners.

Wheres it gone?

Not sure how a weeks gone by without updating training log so heres a brief resume

Today so far

2xhill climbs
2 x 3 sprints

13 miles on bike 51.2 minutes 540 cals av hr bpm 117 max 153

Felt like crap on some of the hills but refused to change to granny ring. Legs are still getting over the effects of BBMC 2013.
Got a big ride planned tonight, say big 20 miles after 5 miles home.

Monday 20/05/2013

5 miles bike slow time legs solid

5 miles back a bit quicker legs a bit more cooperative

anti clockwise circuit of Bonsai  Mountain in masochistic attempt to get own back on legs

 

Sunday 19/05/2013

Rest day. Of course I can walk. Just about!

 

Saturday 18/05/2013

BBMC 2013!!

Got there the right day, completed in 9 hours, full version on www.talesfromtherock.co.uk 6500 calories burned. Legs solid.

 

Friday 17/05/2013

Finally out on bike 5 miles there and 5 miles back quick time.

 

Thursday 16/05/2013

No training as off and about with work. Decide that no amount of extra training will compensate for being a fat biffer so join Slimming World 17 stone 9.5 pounds was the cry from the scales. Improved diet will mean less weight to lug around. Unless I am the only person to put on weight following their plan.  

 

Wednesday 15/05/2013

Cannot remember that far back. Probably ate cake whilst wrapped in cling film.

Catching up

Yesterday, rest day, some sprints and stretching

Day before, Sunday, 14.5 mile walk 6 .5 hours 2065 calories, av bpm 90

Saturday weight training, in other words moving 200 car tyres!

Planned schedule for P2P

5 am 8th August 2013 Snowdon then ride bikes 140 miles

5am 9th August 2013 40 miles Skafell then ride 140 miles

5am 10th August 2013 150 miles the Ben Nevis

Whats difficult about that?

Ever onwards

Tuesday
5 mile gentle ride in on CB steed
6 mile yomp across the ridge

Wednesday
Spinning. Hill drills 55 mins av bpm 142 max bpm 159 578cals

Bring me sunshine

Yesterdays lazyboy resting on account of sore legs ended with a chase around the Bonsai Mountain after two naughty ponies.

Today 16 miles early doors bike ride and then another anti clockwise circuit and summit of the Bonsai Mountain. A lovely clear day.

Pain Barrier

I can honestly say that my calfs and quads hurt more now after the "quick" run around the mountain than they did after the 186 miles in 6 days Great TODO, the Offas Dyke Ordeal. Not sure why but pain ensured slow time today and no training.

Progress of sorts

Decided to do a timed circuit of the Bonsai Mountain, anticlockwise, to see if could beat my personal best.
Time 21 mins 40.4 seconds 287 calories av bpm 144 max 159.

Astounded to discover that last timed run was last July which was done in 23 minutes. So faster. But lets talk about pain! Quads and calfs.

Also looking back have realised that my training has dropped as in I am almost totally reliant on cycling. Need to revamp training regime and use rower, more walks and short burst speed stuff.

Sore left knee. Sore everything else.

Same again

5 miles in

5 miles back

glorious sunshine

sore left knee

Cream crackered

5 miles "sprint" av speed 19 mph

5 miles back "sprint" av speed 17 mph

6 miles walk

Knackered

Seemed like such a good idea

Yes it seemed like such a good idea at the time, after a gentle and supereasy 5 miles in decided that I would save my lunch half hour and take it at the end of the day, cycle home the long way round, 16 miles, and do it in a record time getting home at the same time as I would if I did the 5 miles usual route. All went well until impatient driver forced me to keep closer to the edge than normal on a bad bend and BANG went the backwheel on a pothole the size of an Olympic swimming pool. Fear not, spares in saddle pouch meant back on road 10 mins later but now found I was cycling into a very strong headwind for 12 miles. Result, average speed dropped to 11mph, total energy drainer and there wasn't much on tap as I had not eaten since my porridge at 7.30 am. Finally got home 637 cals av bpm 124 max 149. Hungry.

Empty the tank

Spinning training, hill drills, intense session, really pushed it and ran out of gas on the final sprints.

50 mins 638 cals av 128bpm max 154 bpm

Sore left knee

Nothing doing

No training, no time

Ride on

Wednesday

5 miles in
5 miles back
50 mins spinning hill drills 775 cal av 124 bpm max 164 bpm

Getting carried away

1 hours weight carry, little t press ganged into helping. No data lost strap to heart monitor.

Rest day

Monday
Rest day, just stretching and light exercise.

Up a level

Saturday.
Spinning, new peak HR achieved 191 bpm

Sunday

53 miles in 3hours 28 mins 33 seconds av speed 15.16 mph, max 37.25 mph ascent 2631ft descent 2939 ft, 2151 cals av bpm 126 max bpm 154

lower back sore

Fear and loathing

Thursday rest day

Friday

15 miles 1 hour 6 minutes 16, mountain roads, av speed 13.46 mph max 33.01 ascent 1069 ft descent 741 ft 756 cals forgot heart rate data

15 miles 54.15 av speed 16.31 mph max speed 38.12 ascent 728 ft descent 1023 ft 758 cals av bpm 129 max 158 bpm

Basiclaly a there and back up a mountain with sausage and chips as an incentive. Hated much of journey there, felt slow, realised the enormity of 140 miles plus x3 days plus 3 mountains but hey if it was easy everyone would do it. Ride back was ace, loved the 5 mile stretch where I did over 24mph on the "flat" and the mad rush downhill 38mph in a 40 zone :)

Nasty squeak from crank of CB steed.

Sore left knee. Again.

A question of balance

Had to happen, first fall off new steed. Never lean to the left when your right foot is on the floor. Trying to put your left foot down while in a SPD only adds to the confusion and thankfully no humans were present to witness the messy pile on the floor of me and my bike.

5 mile recovery ride no data lovely tail wind
5 mile sprint training av 119 max 154bpm (horrible headwind)
spinning 50 mins 685 cals, av 134 max 159 bpm

Hounds for Heros are sending promotion stuff for ride in August.
Support car driver told to make sure the route is taken is right for bikes!

Back on top

Monday
Rest ride 5 miles in av 17mph avbpm 98 max 112
5 miles back sprint training av 22mph max 29mph max bpm 148

Tuesday
Rest ride in no data tail wind
80% effort ride back headwind hard work
up and down Bonsai Mountain exactly 30mins
2000mtr row 8mins 3 seconds.

Ouch

Rest day. After being done over by the osteopath yesterday I felt great. Wondered why I got up so early and went for a bike ride when I could have gone for a longer ride later. Then it hit me. Knee, back and shoulder. Ouch. So today is a rest day.

Cloudbursting

Thursday 20 mile circuit and 6 were in the heaviest coldest rain ever. Nightmare.

Friday Anticlockwise circuit and top of Bonsai Mountain.

Saturday PB 20 miles 1 hour 2 mins 56 seconds 1488 cals or 730 depending which gizmo was the most accurate. Av bpm 125 max 147.

Step it up

5 miles in on new steed, 5 miles back again. 5 more miles in 50 minutes spinning hill drills and 5 miles back. 1200 plus calories. HR shows fitness levels improving, first 5 miles 16 mins or so, av HR 95 max 121.

Onwards and upwards

There I was in our yard looking at the snowy top of the Bonsai Mountain and 35 minutes later I was there and back again via the North Face Gully. No data.

10 mile "sprint" on turbo trainer 24 mins. av bpm 145 max 157

Date set

Monday . Rest day.

Dates now been set for challenge. 8 9 10 of August. 5am start on Snowdon.

That will now give me some focus.

Or not.

Push the button!

Yesterday saw a fast ride over 20 miles in just over an hour, sunny day, great, no data as some dummy forgot to press the button to activate gizmos.

Also forgot to charge the camera so on clockwise circuit of Bonsai  Mountain could not take excellent photos of snow scapes and Berners.

Lessons learned.

Perhaps.

Tired legs

Yesterday 5 miles there 5 miles back.

Today sore achillees tendons.

Rest day!!

Reaching new heights

Good day training wise.

5 miles in.
Work.
The a 6 mile ride before spinning, up the big hill for the 1st time, av 10mph uphill and didn't need to change into the granny gears. Very happy, means I am not trapped in the valley anymore :) Reached 31mph on the flat at one stage.
Spinning. Hills drills.
5 mile ride back.
Total cals 1135

Superfast

Took new steed out for 2nd time, noticed 2 MASSIVE scratches on cross bar of frame, no idea how I did that. Gale force winds, snow. Fun. New gadget fitted, sat nav, av speed 15mph over the 5 miles, spin class and then return 5 miles. Lack of coordination meant that buttons were pressed in the wrong order so data was not collected from the ride in but spin and ride back was 1hour 26 mins 755 cals and av bpm 125 max 152.

Go with the Flow

Resisted the urge to go for round two on the Tacx Flow turbo trainer and defeat the mega workout. Sense prevailed so instead went for a jaunt around the Bonsai Mountain in the snow. Good stength workout.

Killer Easter

Did a turbo training workout as given in Outdoor Fitness based on a race, I followed it, if it was a race they lost me after the first hills. 1 hour 755 cals av bpm 125 max 152, av speed 31.2 distance 30kms, max speed 54.7 km.

Yesterday was a rest day, re read the magazine with the 3 peaks challenge in it.

Out of order

Not having a phone line I am getting confused as to what I have recorded by way of training.

Last 48 hours

30 mins on turbo trainer 17.5km av speed 35kph max 45kph, 371 cals, av bpm 125 max 145

Spin session 55 mins 565 cals 135 av bpm max 154.

Snow time

Snow has wrecked the laughable training schedule, it cancelled the spin session despite my turning up no one else did.

1 hour turbo trainer 31 km av speed 30 kph av bpm 145 max 155 cals 752.

That and sledging.

Bike porn

5 very fast miles on new steed.

50 mins spinning.

Catch up

Monday.

Finally got to use the turbo trainer. Tacx Flow system trainer. Hard work!!! Only managed 30 minutes without crying.

Tuesday.

5 miles there and 5 miles back again. Really finding the training helps cycling, a lot easier, less effort.

4 mile walk, medium pace, steep hills to Bradnor.

Technical errors

So last Wednesdays training is in Thursdays box, all sorts of internet gremlins are lurking and messing up chronology.

So. Thursday. 5 miles in, 5 back again and then a late spin session 1 hour. Very very sore left knee. sore arse.

Friday rest day, went to see osteopath who fixed me. Code for tortured me. Knee much better.

Saturday rest day.

Sunday 1 mile hobble. 5 miles slow on bike. 5 miles slower on bike.

Fine and bright

So after gloating about how sunny it was todays rides were in ice and snow.

5 miles in

5 miles out

5miles in
1hour spinning
5 miles back

2hours 1200 calories av bpm 125 max 155

sore arse

In out

5 miles in in glorious sunshine, same return trip, while some of the country had snow :) R100.

R200 will be back on the road Friday.

2 mile walk.

Arrrgh!!

Assembled turbo trainer. Attached R100 bike. Roller too far from wheel. Packed it ways after Marathon swearing session. No training.

Rest day

Watched Rugby and thought about training.

Rain

Torrential rain. R100 there and back again. No brakes, drama with front wheel. 1.5 hours 873 calories av bpm 121 and 154 max. Spinning training.

Choices choices

Fog bound bimble over the Bonsai Mountain and when we found our way home assembled the Tacx Flow trainer.

Took R200 to be fixed, mega bucks damage caused by metal fatigue.

Tried out 2 racing bikes, choice is either a Carrera carbon racer or a Boardman aluminium frame.

Turbo charged

Rest day. Felt good until broke toes in left foot not kicking cat (kicked wall instead) lesson learned. Turbo trainer arrived in post. Massive box. Lots of bits. Best read the instruction book for once.

Step it up

Time to get serious about it all, at least one day a week, so

5 miles in on R100 fast pace in rain

5miles back again as above

5 miles in again 45 minutes later fast pace

spinning training 1 hour ten minutes

5 miles back again fast pace

Sore arse, cramp, sore left knee!!! Oh no not again!  Av bpm 128 max bpm 154 calories used 1364

Same again

Red MTB 5 lovely sun soaked miles in 5 miles back in the almost dark, soon be cycling back in daylight. Fast pace sore arse.

Not sure if 10 miles a day split into 2 5 mile chunks is going to be good enough to manage 3 days of 150 miles plus a day and a mountain marathon a day but every little helps!

Over and over

5 miles in on heavyweight Red MTB, 5 miles back again. Got chased by dog, wrapped lace in cog, slipped chain, locked helmet in office and left rucksack in car. Apart from that it was a simple ride.

No chance

Why train when theres cake?

Turn it up!

Spinning training 55 mins of hard work 650 cals av bpm 131 max 162. Easy. Even with the bike set hard.

Sit on it

Another day where time ran out and no training got done.

Nice one

Rest day

Spun out

Spinning training, 55 mins max effort 680 cals av bpm 145 max bpm 163

The need for speed 2

Bacof a real bike. Took the heavyweight MTB to and from work today. Slow but sure. Av bpm 121 max 145 10 miles total, rain, mist, fog, cold, but good to be out.

Clockwise

Clockwise turn around the Bonsai Mountain in the dark. I ain't scared.

Round and Round again

Spinning. 50 mins 643 cals av bpm 133 max bpm 160

Sore backside

Anti clockwise Bonsai Mountain

There and back again and again and again and again

 Wednesday 5pm

 Thursday 10am

Friday 6pm

All good stuff.

You spin me right round

Medium pace anticlockwise ascent of Bonsai Mountain, descent via the North Face Gully.

Spinning Class, mental behaviour for 50 mins on an exercise bike, av bpm 141 max 163 cals 770, apparently this is me being trendy and a friend text me to ask if I was going to have a skinny latte afterwards which I think is French for a donner kebab.

Back on top

 Back from messing around on the beach gave me enough time before sunset to ascend the Bonsai Mountain anti clockwise.

 Medium pace, ground zero to summit and back down the suicide side in 34 minutes.

Naturally I had a couple of companions, heres WooZah having a drink.

Work has agreed to to the cycle to work scheme. Means employees get a bike cheap and a tax break. Nice one!