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Gus's Rather Modest Training Log................
 
Week 11 - 20th March
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run 11.5m 2:42:00

Week 10 - 13th March
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 09 - 6th March
Mon:
Tues:
Wed: Run - 33:00 157bpm
Thurs:
Fri:
Sat:
Sun:

Week 08 - 27th February
Mon:
Tues:
Wed: Run - 38:19 Z4 Intervals
Thurs:
Fri:
Sat: Bike - turbo 1:07 Z2
Sun:Run - Camp 4 2:17:44 141bpm

Week 08 - 20th February
Mon:
Tues:
Wed:
Thurs:
Fri: Run - 42:41 138bpm
Sat: Bike - turbo 1hr Z2
Sun: Run - Camp 3 2:00:04 140bpm


Week 07 - 13th February
Mon: Bike - turbo 30 mins Z2
Tues:
Wed:
Thurs: Run - 41:11 139bpm
Fri:
Sat:
Sun:

Week 06 - 6th February
Mon: Bike - turbo 50 mins Z2 (new!)
Tues:
Wed: Run - Camp 2 1:26:59 138bpm
Thurs:
Fri:
Sat: Run - Camp 2 1:28:26 139bpm
Sun:

Week 05 - 30th January
Mon:
Tues:
Wed: medical test - bike
Thurs: Run - 5.4m 1:13:18 (new LT)
Fri:
Sat: Run - 5.4m approx 1:13 (new LT)
Sun

Week 04 - 23rd January
Mon:
Tues: Bike - turbo 30 mins Z2
Wed: Run - 4.45m 51:30 mins Z2
Thurs: Bike - turbo 30 mins Z2
Fri: Run - 5.4m 1:03:18 Z2
Sat:
Sun

Week 03 - 16th January
Mon:Bike - turbo 30 mins Z2
Tues: Run - 40 mins Z2
Wed: Bike - turbo 30mins Z2
Thurs: Run - 40 mins Z2
Fri: Bike - turbo 30 mins Z2
Sat:
Sun:Run - 4.45m 52 mins Z2

Week 02 - 9th January 2017
Mon: Run - 22 mins
Tues: Bike - turbo 20mins Z2
Wed: Run - 22 mins
Thurs: Bike - turbo 20mins Z2
Fri:
Sat: Run - 22 mins
Sun:

-------------------------------------------



Week 46 - 14th November 2016
Thurs: Run - 22 mins

Week 45 - 7th November 2016
Thurs: Run - 22 mins

Week 44 - 31st October 2016
Sun: Run - 22 mins

-------------------------------------------

Week 9 - 23rd February
Mon: Swim - 2000m - 52:30
Tues: Bike - Turbo - Tallac - 01:00
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 8 - 16th February
Mon: Bike - Turbo - Warlow - 01:00
Tues: Run - 4.95 miles 0:54:15
Wed:
Thurs: Bike - Turbo - Carillon - 01:00
Fri:
Sat:
Sun:

Week 7 - 9th February
Mon:
Tues: Bike - turbo - Tunnabora - 01:00
Wed: Swim - 2000m - 53m
Thurs: Run - 4.95 miles 1:00:05
Fri: Bike - Turbo - Geiger - 01:00
Sat:
Sun:

Week 6 - 2nd February
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 5 - 26th January 2015
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 4 - 19th January 2015
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 3 - 12th January 2015
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 2 - 5th January 2015
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 48 - 29th December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 47 - 22nd December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 47 - 15th December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 46 - 8th December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 45 - 1st December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: CHALLENGE BAHRAIN
Sun:

Week 44 - 24th November
Mon: Swim - 2000m 0:50:20
Tues: Bike - Turbo - Ericsson 1:00
Wed: Bike - Turbo - Carsson 1:00
Thurs: Run - 4.96m 53:20 151bpm
Fri: Bike - Turbo - Eclipse 1:30
Sat:
Sun:

Week 43 - 17th November
Mon: Bike - Turbo - Goddard 1:00
Tues: Swim - 2000m 0:47:20 (?)
Wed: Bike - Turbo - Monitor 1:00
Thurs:
Fri: Bike - Turbo - Antelope 1:30
Sat:
Sun: Run - 13.2m 2:30:00

Week 43 - 10th November
Mon: Gym - Tread 50m
Tues: Gym - Brick 20/25m
Wed: Gym - Weights
Thurs:
Fri:
Sat:
Sun:

Week 42 - 3rd November
Mon: Run - 4.95 miles 0:53:05
Tues: Bike - Turbo - FTP Test=69W
Wed: Swim - 2000m 0:51:40
Thurs: Bike - Turbo - Morrison 0:30h
Fri: Bike - Turbo - Mount Field 1:00
Sat:
Sun: Run - 10.02m 01:51:08 (hot/flat)

Week 41 - 27th October
Mon:
Tues:
Wed: Swim - 2000m 0:49:20
Thurs:
Fri:
Sat:
Sun:

Week 40 - 20th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 39 - 13th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 38 - 6th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 37 - 29th September
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 36 - 22nd September
Mon:
Tues: Bike - 2 hill reps
Wed:
Thurs:
Fri:
Sat:
Sun: Wasdale Half Ironman

Week 35 - 15th September
Mon:
Tues: Bike - 20.8m 1:16.45
Wed: Run - 8.1m 01:25:25
Thurs: Bike - 27.45m 01:
Fri: Swim - Loch 3 laps
Sat:
Sun:

Week 34 - 8th September
Mon: Swim - Loch 3 laps
Tues: Bike - 20.8m 1:18.07
Wed: Run - 8.1m 01:27:20
Thurs: Bike - 4 hill reps: 32:45
Fri:
Sat: Hill walk
Sun:

Week 33 - 1st September
Mon:
Tues: Bike - 20.8m 1:17.45
Wed: Run - 8.1m 01:37
Thurs: Bike - 4 hill reps: 32:20
Fri:
Sat: Run - 11.5m 02:17:45h
Sun:

Week 32 - 25th August
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 31 - 18th August
Mon:
Tues: Bike - 4 hill reps: 34:05
Wed: Run - 4.95 miles 0:51
Thurs:
Fri:
Sat:
Sun:

Week 30 - 11th August
Mon: Swim - Loch 3 laps
Tues: Bike - 20.8m 1:19.05
Wed:
Thurs: Run - 4.95 miles 0:50:35
Fri:
Sat:
Sun:

Week 29 - 4th August
Mon:
Tues: Bike - 20.8m 1:18.05
Wed: Swim - Loch 3 laps
Thurs: Run - 4.95 miles 0:51:25
Fri:
Sat:
Sun:

Week 28 - 28th July
Mon: Swim - Loch 3 laps
Tues: Bike - 20.8m 1:17.45
Wed: Run - 4.95 miles 0:53:30
Thurs: Bike - 4 hill reps 0:34:05
Fri:
Sat:
Sun: Bike - 27.45m 01:58:55

Week 27 - 21st July
Mon:
Tues: Bike - 20.8m 1:22.00
Wed: Run - 4.95 miles 0:54:00
Thurs:
Fri:
Sat:
Sun:

Week 26 - 14th July
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 11.5m 02:25:45h 155bpm
Sun:

Week 25 - 7th July
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 24 - 30th June
Mon: Swim - Loch 3 laps
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 23 - 23rd June
Mon:
Tues:
Wed: Run - 1hr
Thurs:
Fri:
Sat:
Sun:

Week 22 - 16th June
Mon:
Tues:
Wed:
Thurs:
Fri: Swim - Loch 3 laps
Sat: Run - 10 miles
Sun:

Week 21 - 9th June
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 20 - 2nd June
Mon: Swim - Loch 2 laps 1500m
Tues: Bike - 4 x Hill reps 35:39
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 19 - 26th May
Mon: Swim - 2500m 01:05:45
Tues: Run - 4.95 miles 0:51:07 163bpm
Wed: Bike - 4 x Hill reps 35:56
Thurs:
Fri: Bike - 20.8m 1:24.00
Sat: Core - gardening!
Sun:

Week 19 - 19th May
Mon: Swim - Drills
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 19 - 12th May
Mon:
Tues: Bike - 20.8m 1:28.13 150bpm
Wed: Swim - 2500m 01:09:10
Thurs: Run - 4.95 miles 0:53:56 158bpm
Fri:
Sat:
Sun:

Week 18 - 5th May
Mon: Swim - 2500m 01:08:10
Tues: Bike - 3 x Hill reps
Wed:
Thurs: Run - 6m approx. 1hr
Fri:
Sat:
Sun: Run - 6m 01:08:37 152bpm

Week 17 - 28th April
Mon:
Tues: Swim - 2000m 0:50:20
Wed: Run - 4.95 miles 0:54:12 151bpm
Thurs: Bike - 20.8m 01:27:24
Fri:
Sat: Core - gardening!
Sun:

Week 16 - 21st April
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 15 - 14th April
Mon: Swim - 2000m 0:53:00
Tues: Bike - 20.8m 01:30:22 145bpm
Wed: Run - 4.95 miles 0:56:37 148bpm
Thurs:
Fri: Bike - 20.8m 01:27:58 145bpm
Sat:
Sun:

Week 14 - 7th April
Mon: Swim - 2000m 0:54:00
Tues: Bike - 12 miles 55mins
Wed: Run - 4.92 miles 0:55:39 148bpm
Thurs: Bike - 12 miles 0:53:45 144bpm
Fri:
Sat:
Sun:

Week 13 - 30th March
Mon: Bike - 30 mins turbo (4m Z3)
Tues: Swim - 2000m 0:51:00
Wed: Trans: 25m Bike (6mZ3)+ 15m run
Thurs: Run - 5.08m 0:54:22 150bpm
Fri:
Sat:
Sun: Run - 11.5m 02:20:06h 148bpm

Week 12 - 24th March
Mon: Bike - 45 mins turbo
Tues: Trans: 25m Bike + 15m run
Wed: Swim - CSS Test (400/100-9:38/1:54)
Thurs: Run - 4.42m 00:53:25h 150bpm
Fri: Swim - 2000m 0:51:00h
Sat: Run - 11.5m 02:21:12h 150bpm
Sun:

Week 11 - 17th March
Mon: Swim - 2000m 0:52:00h
Tues: Bike - 40 mins turbo
Wed: Run - 4.42m 00:58:01h
Thurs: Bike - 40 mins turbo
Fri: Swim - 2000m 0:50:30h
Sat:
Sun: Run - 11.5m 02:24:58h 150bpm

Week 10 - 10th March
Mon: Swim - 2000m 0:50:30h
Tues:
Wed:
Thurs:
Fri: Bike - 35 mins turbo
Sat: Bike - 50 mins turbo
Sun: Run - 11.5 miles 2.5hrs

Week 09 - 3rd March
Mon: Bike - 30 mins turbo
Tues: Run - 4.42m 01:01:00h
Wed: Swim - 2000m 52m
Thurs: Bike - 30 mins turbo
Fri:
Sat: Run - 10 miles 2:08
Sun: Bike - 45 mins turbo

Week 08 - 24th February
Mon: Bike - 30 mins turbo
Tues: Bike - 30 mins turbo
Wed:
Thurs:
Fri: Run - 45 mins tread
Sat:
Sun:

Week 07 - 17th February
Mon: Swim - 1500m 39m
Tues: Bike - 30 mins turbo
Wed:
Thurs: Run - 6 miles
Fri:
Sat: Bike - 50 mins turbo
Sun: Run - 8 miles

Week 06 - 10th February
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 2 miles

Week 05 - 3rd February
Mon: Run - 3 miles 35mins
Tues: Bike - 30 mins turbo
Wed: Swim - 1500m 42 mins
Thurs:
Fri: Run - 3 miles
Sat:
Sun:

Week 05 - 27th January
Mon: Run - Tread 45 mins
Tues:
Wed:
Thurs: Gym - tread 15 bike 15
Fri:
Sat: Bike - 45 mins turbo
Sun: Bike - 45 mins turbo

Week 04 - 20th January
Mon: Swim - 1500m 40 mins
Tues: Bike - 30 mins turbo
Wed: Run - 3 miles
Thurs: Bike - 30 mins turbo
Fri: Swim - drills
Sat: Run - 7.5 miles 01:39h
Sun:

Week 03 - 13th January
Mon:
Tues: Bike - 15mins turbo
Wed: Bike - 20 mins turbo
Thurs: Swim - 1500m 40 mins
Fri:
Sat: Run - 6.3 miles 1:22:00
Sun: Bike - 30 mins turbo

Week 02 - 6th January 2014
Mon:
Tues:
Wed:
Thurs: Run - 3 miles
Fri:
Sat:
Sun: Run - 5 miles

---------------------------------------------

Week 07 - 11th February 2013
Mon: Run - 3.3m - 35:05
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 06 - 4th February 2013
Mon: Run - 3.3m
Tues:
Wed: Run - Tread 20 mins
Thurs:
Fri:
Sat:
Sun:

Week 05 - 28th January 2013
Mon: Run - 3.3m
Tues: Bike - 20m turbo
Wed: Swim - 1500m
Thurs: Run - 3.3m
Fri: Bike - 30m turbo
Sat:
Sun:

------------------------------------------------
Week 07 - 13th February 2012
Mon:
Tues:
Wed: Run - 4.4m 00:53:27
Thurs:
Fri:
Sat:
Sun:


Week 06 - 6th February 2012
Mon:
Tues:
Wed:
Thurs: Run - 4.4m 00:53:27 (159bpm)
Fri: Swim - 2000m
Sat: Bike - 35m Turbo
Sun: Run - 5.8m


Week 05 - 30th January 2012
Mon: Run - 3.2 miles
Tues:
Wed: Swim - 2000m 0:51:30
Thurs: Run - 4.4m 00:54:11 (157) 656'
Fri:
Sat: Bike - turbo 30m
Sun: Run - 5.8m

Week 04 - 23rd January 2012
Mon:
Tues:
Wed: Swim - 1500m 0:38:40
Thurs: Run - 3.2 miles
Fri:
Sat:
Sun:

Week 03 - 16th January 2012
Mon:
Tues:
Wed: Swim - 1500m 0:38:00
Thurs:
Fri:
Sat:
Sun:


Another bloody gap of laziness.....
-----------------------------------------

Week 48 - 28th November 2011
Mon: Swim - 1500m 0:39:00
Tues:
Wed:
Thurs: Bike - Turbo 30m
Fri:
Sat: Bike - Turbo 40m
Sun:

Week 47 - 28th November 2011
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 6m 01:13:00


Week - 12th September
Mon:
Tues: Run - 10.6km 01:38:28 (157bpm) 1440'
Wed:
Thurs:Run - 10.6km 01:33:15 (155bpm) 1440'
Fri:
Sat:
Sun: Run - 10.6km 01:28:11 (158bpm) 1440'

Week - 5th September
Mon:
Tues:
Wed: Run - 6.9km 00:57:42 (740ft)
Thurs:
Fri: Run - 6.9km 00:54:03 (740ft)
Sat:
Sun: Run - 10.6km 01:43:24 (155bpm) 1440'

Week - 29th August
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 10km 01:14:22
Sun:


================

Week - 30th May
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 13km 01:23:02

Week - 14th February
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Hash

Week - 7th February
Mon:
Tues: Swim - 1500m 39:38m
Wed:
Thurs: Bike - Turbo 30m
Fri:
Sat: Bike - Turbo 45m
Sun: Hash

Week - 31st January
Mon:
Tues:
Wed: Bike - Turbo 30m
Thurs:
Fri:
Sat:
Sun: Hash

Week - 24th January
Mon:
Tues:
Wed:
Thurs:
Fri: Swim - 1500m 39m
Sat:
Sun: Hash

Week 51 - 20th December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 10km 59m


Hash every Sunday

Week 42 - 25th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Hash

Week 42 - 18th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Hash House Harriers


Week 42 - 11th October
Mon:
Tues: Run - 36mins FFS
Wed:
Thurs:
Fri:
Sat: Run 10.5m 01:47:36 (156bpm) 840'
Sun: Hash House Harriers

Week 41 - 4th October
Mon: Swim - 1500m 0:38:18
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 40 - 27th September
Mon:
Tues: Run - 27mins FFS
Wed:
Thurs:
Fri:
Sat: Run - 25mins FFS
Sun:

Week 39 - 20th September
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 25mins FFS
Sun: Bike - 19.4m 01:16:20

Week 38 - 13th September
Mon: Loch Swim - 2 laps
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 20mins FFS

Week 37 - 6th September
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 20mins FFS
Sun: Bike - 38.5miles 02:20:00

Week 36 - 30th August
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run 10.5m 01:42:33 (157bpm) 840'
Sun:

Week 35 - 23rd August
Mon: Swim - Loch 2 laps
Tues: Run - 45 mins Hill
Wed:
Thurs:
Fri:
Sat: Run 13km 01:21:02(154bpm) 700'
Sun: Bike - 19.4m 01:18:30

Week 34 - 16th August
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run 13km 01:21:54(150bpm) 700'
Sun: Bike - 5 miles

Week 33 - 9th August
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 32 - 2nd August
Mon: Swim - Loch 1.5 laps
Tues: Run - 3 miles
Wed:
Thurs:
Fri: 30 mins bike
Sat: THE NORSEMAN!
Sun:

Week 31 - 26th July
Mon: Swim - Loch 5 laps
Tues:
Wed:
Thurs: Bike - 19.4m 01:16:15
Fri:
Sat: Run - 13km
Sun: Bike - 20 miles

Week 30 - 19th July
Mon: Swim - Loch 4 laps
Tues: Run - xxm 0:40:10
Wed: Bike - 41 miles 03:00hrs
Thurs: Bike - 19.4m 01:13:34
Fri:
Sat: Run - 14.8 miles 02:25:07 (149bpm)
Sun: Bike - 44.3m 2:59:30 3940'

Week 29 - 12th July
Mon: Swim - Loch 4 laps
Tues: Run 13km 01:13:46(157bpm) 700'
Wed: Bike - 41 miles 03:08hrs
Thurs:
Fri:
Sat: Run - 14.7m 02:16:48 (154bpm)
Sun: Bike - 44.3m 3:15:15 3940'

Week 28 - 5th July
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Bike - 30m 01:27 hrs

Week 27 - 28th June
Mon: Swim - Loch 4 laps
Tues: Bike - 19.4m 01:11:15
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 10km 00:58:18 (157bpm)

Week 26 - 21st June
Mon: Swim - Loch 4 laps
Tues:
Wed: Bike - 19.4m 01:14:15
Thurs: Bike - 19.4m 01:14:08
Fri: Swim 2000m 50mins
Sat: Run - 12m 01:53:20
Sun: Bike - 44.3m 3:02:28 3940'

Week 25 - 14th June
Mon:
Tues: Run 13km 01:08:09(163bpm) 700'
Wed:
Thurs: Bike - 19.4m 01:15:00
Fri: Swim - 3000m 01:17:59
Sat: Run - 10.9m 01:40:38 (154bpm)
Sun: Bike - 44.3m 3:08:18 3940'

Week 24 - 7th June
Mon:
Tues: Run - 6.6m 0:58:03 (158bpm)
Wed:
Thurs: Bike - 19.4m 01:14:08
Fri:
Sat: 3500m swim/57m bike/11m run
Sun:

Week 23 - 31st May
Mon: Swim - Loch
Tues:
Wed: Bike - 45m Run - 21m
Thurs: Bike - 44.3m 3:10? 3620'
Fri:
Sat:
Sun:

Week 22 - 24th May
Mon: Swim - Drills
Tues: Run - 6.6m 0:57:40 (155bpm)
Wed: Bike - turbo 30mins
Thurs: Bike - 19.4m 01:13
Fri:
Sat:
Sun:

Week 21 - 17th May
Mon: Swim - Loch o/w
Tues: Run - 6.6m 0:56:28h
Wed: Bike - 45m Run - 21m
Thurs: Bike - 19.4m 01:18?
Fri: Swim - 3000m 01:16:31hrs
Sat: Run-15.4m 2:36:26 (153bpm) 1140'
Sun: Bike - 44.3m 3:10:10 3620'

Week 20 - 10th May
Mon: Swim - 2500m 1:04:00
Tues: Bike - 40m Run - 21m
Wed:
Thurs: Bike - Turbo 1hr
Fri: Swim - 300/(25->175->25m)/300
Sat: Run 10.5m 01:38:55 (152bpm) 840'
Sun: Bike - 43 miles 03:38hrs

Week 19 - 3rd May
Mon:
Tues: Run - Tread 45m Z2 (5/4/3/2/1 Z4)
Wed: Bike - 30m Run - 21m
Thurs: Bike - Turbo 1hr
Fri:
Sat: Run 10.5m 01:52:06 (145bpm) 840'
Sun: Bike - Turbo 2hrs (Grossglockner)

Week 18 - 26th April
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run 10.5 miles 01:37:30
Sun: Bike - Turbo 2hrs

Week 17 - 19th April
Mon: Swim - 400/400drill/7x100/200
Tues: Run - 4.8m 0:42:04 (159bpm) 400'
Wed: Bike - 40m Run - 15m (gym)
Thurs: Bike - Turbo 45 mins
Fri: Swim - 2500m 1:06:00(?)
Sat: Run 13km 01:15:18(155bpm) 700'
Sun:

Week 16 - 12th April
Mon: Swim - 2500m 1:04:36
Tues: Run - 4.8m 0:41:00 400'
Wed:
Thurs: Bike - Turbo 1hr (spd pyramid)
Fri:
Sat:
Sun: Bike - Turbo 2:12:00 (Mt Ventoux)

Week 15 - 5th April
Mon: Swim - 2500m 1:01:36
Tues: Run - 45m Tread (5,4,3,2 Z4)
Wed: Bike - Turbo 30m Run - 15m
Thurs: Bike - Turbo 45m
Fri:
Sat: Run 13km 01:18:56(152bpm) 700'
Sun: Bike - Turbo 01:48m (Grossglock)

Week 14 - 29th March
Mon: Bike - Turbo 45m (10m Z3/4)
Tues:
Wed:
Thurs:
Fri: Bike - Turbo 45m (Z2 +2x5m pyrmd)
Sat: Run 13km 01:16:39(155bpm) 700'
Sun: Bike - Turbo 01:20 (Z1)

Week 13 - 22nd March
Mon:
Tues:
Wed:
Thurs:
Fri: Bike - Turbo 60m (Z2)
Sat: Run - 1:08 940'
Sun:

Week 12 - 15th March
Mon: Bike - Turbo 45m (Z2)
Tues:
Wed: Swim - 2000m 0:47:12
Thurs:
Fri:
Sat:
Sun:

Week 11 - 8th March
Mon: Bike - gym 40m Run 10m
Tues: Run - 45m Tread (5+3+1.5 Z4)
Wed:
Thurs: Bike - gym 40m Run 10m
Fri: Run - 45m Tread (5 3 2 1.5 Z4)
Sat:
Sun: Bike - gym 40m Run 10m

Week 10 - 1st March
Mon:
Tues:
Wed:
Thurs: Bike - Turbo 30m (Z2)
Fri: Bike - Turbo 45m (Z2)
Sat:
Sun: Run - 45m Tread (5m Z4)

Week 9 - 22nd February
Mon:
Tues: Bike - Turbo 30m (Z2)
Wed: Bike - Turbo 30m (Z2)
Thurs:
Fri:
Sat:
Sun:

Week 8 - 15th February
Mon: Run 16.8km 02:13:25(155bpm) 2340'
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 7 - 7th February
Mon:
Tues: Swim - 300/400d/10x100(2:30)/300
Wed:
Thurs: Run 7.1km 00:46:28(159bpm) 700'
Fri:
Sat:
Sun:

Week 6 - 1st February
Mon:
Tues:
Wed:
Thurs: Run 7.1km 00:47:15(159bpm) 700'
Fri: Swim - 2000m 0:48:00
Sat:
Sun: Run 16.8km 02:22:05(157bpm) 2340'

Week 05 - 25th January
Mon:
Tues: SKIING
Wed: SKIING
Thurs: SKIING
Fri:
Sat:
Sun: Run 16.8km 02:12:45(155bpm) 2340'

Week 04 - 18th January
Mon:
Tues: Swim - 500/200drill/500pace/500
Wed:
Thurs: Run 7.1km 00:48:34(160bpm) 700'
Fri:
Sat: Run 16.8km 02:16:41(156bpm) 2340'
Sun:

Week 03 - 11th January
Mon:
Tues:
Wed: Run 7.1km 00:49:37 (160bpm) 700'
Thurs: Swim - 2000m 0:46:26
Fri:
Sat: Run 15.4km 02:04:16 (161bpm) 2100'
Sun:

Week 02 - 4th January 2010
Mon:
Tues:
Wed: Run 10.6km 01:28:27 (160bpm) 1560'
Thurs: Swim - 2000m 0:46:34
Fri:
Sat:
Sun:

Week 01 - 28th December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 52 - 21st December
Mon:
Tues:
Wed: Run 7.1km 00:50:50 (156bpm) 700'
Thurs:
Fri:
Sat:
Sun:

Week 51 - 14th December
Mon: Run 10.4km 01:27:14 (160bpm) 1540'
Tues:
Wed:
Thurs: Swim - 2000m 0:48:27
Fri:
Sat: Run 13.6km 01:45:35 (159bpm) 1880'
Sun:

Week 50 - 7th December
Mon:
Tues:
Wed: Run 7km 0:51:28 (159bpm)
Thurs:
Fri:
Sat:
Sun:

Week 49 - 30th November
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run 9.3km 1:19:40 (162bpm)

Week 48 - 23rd November
Mon:
Tues: Swim - 2000m 0:50:39
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 47 - 16th November
Mon:
Tues: Swim - 2000m 0:51:15
Wed:
Thurs: Run - 10km 1:01:13 (?bpm)
Fri:
Sat:
Sun: Run - 10km 1:01:04 (?bpm)

Week 46 - 9th November
Mon:
Tues:
Wed: Run - 10km 1:05:56 (156bpm)
Thurs: Swim - 2000m 0:56:40
Fri:
Sat:
Sun: Run - 10km 1:02:29 (158?bpm)

Week 45 - 2nd November
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 44 - 26th October
Mon:
Tues:
Wed: Run - 10km 1:05:45 (156bpm)
Thurs:
Fri:
Sat:
Sun:

Week 43 - 19th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 10km 1:08:08 (157bpm)
Sun:

Week 42 - 12th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 10km 1:07:33 (158bpm)


September
Nothing

August
Nothing


Week 31 - 27th July
Mon:
Tues: 10.1 miles 1hr 53m 32s (157bpm)
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 30 - 20th July
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 29 - 13th July
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 8.1 miles 1hr 29m 54s (159bpm)
Sun:

Week 28 - 6th July
Mon:
Tues:
Wed:
Thurs:
Fri: Run - 8.1 miles 1hr 27m 33s (160bpm)
Sat:
Sun:

Week 27 - 29th June
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Bike - 42miles (hilly): 4:20hrs
Sun:

Week 26 - 22nd June
Mon:
Tues: Run - 8.1 miles 1hr 29m 57s (160bpm)
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 25 - 15th June
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 24 - 8th June
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 23 - 1st June
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 22 - 25th May
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 21 - 18th May
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 20 - 11th May
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 10.1 miles 1hr 37m 49s (157bpm)
Sun:

Week 19 - 4th May
Mon:
Tues: Tread - 45m Z2 (5/3/3/4m Z4)
Wed: Trans: 30m Bike (gym) + 15m run (Z2)
Thurs: Bike - Turbo 1hr (Z2/3)
Fri:
Sat:Run - 10.1 miles 1hr 40m 10s (155bpm)
Sun:

Week 18 - 27th April
Mon: Swim - 300/50>200>50(in 25m)/200
Tues: Run - 6.1 miles 55m 59s (157bpm)
Wed: Trans: 45m Bike (speed) + 15m run (Z2)
Thurs:
Fri:
Sat:
Sun:

Week 17 - 20th April
Mon: Swim - 300/15x100 interv/200
Tues: Tread - 45m Z2 (5/3/3/3m Z4)
Wed: Trans: 45m Bike (speed) + 15m run (Z2)
Thurs: Bike - Turbo 1hr (power)
Fri: Swim - 3000m 1:12:29
Sat: Run - 10.1 miles 1hr 39m 29s (154bpm)
(dog bite incident!)
Sun: Bike - 32.6m 2:10:54

Week 16 - 13th April
Mon:
Tues: Run - 6.1 miles 56m 29s (160bpm)
Wed: Trans: 45m Bike (speed) + 15m run (Z2)
Thurs: Bike - Turbo 1hr (power)
Fri: Bike - Turbo 30m (gentle Z1/2)
Sat: Run - 10.1 miles 1hr 39m 49s (152bpm)
Sun: Bike - Turbo 2:15hrs (Z2)

Week 15 - 6th April
Mon: Bike - Turbo 30m 15-21mph speedwork
Tues: Trans: 45m Bike (speed) + 15m run (Z2)
Wed: Tread - 45m Z2 (5/3/3/3m Z4)
Thurs:
Fri: Bike - Turbo 1hr (Z2-Z4)
......Swim - 3500m 1:28:29
Sat: Run - 10.1 miles 1hr 41m 36s (155bpm)
Sun: Bike - Turbo 2hrs (Z2)

Week 14 - 30th March
Mon: Swim - 2500m 1:01:08
Tues: Run - 5.6 miles 53m 21s (156bpm)
Wed: Bike - Turbo 1hr 15/17/19/21/19/17mph
Thurs: Trans: 45m Bike + 15m run (Z2)
Fri: Swim - 2500m 1:01:21
Sat: Run - 10.1 miles 1hr 40m 23s (155bpm)
Sun: Bike - Turbo 2hrs (Z2)

Week 13 - 23rd March
Mon:
Tues: Swim - 400/12x100 interv@45s/400
Wed: Trans: 35m Bike + 25m run (Z2 + 5m Z4)
Thurs: Bike - Turbo 1hr (Z2 + 5m Z4)
Fri:
Sat:
Sun: Bike - Turbo 2hrs (Z2)

=========================
======BUILD PHASE START=====
=========================

Week 12 - 16th March
Mon: Swim - 200/12x100 interv@45s/200
Tues: Trans: 30m Bike + 15m run (Z2)
Wed: Run - 4 miles 36m 23s (161bpm)
Thurs: Bike - Turbo 35m (Z2)
Fri: Swim - 2000m 0:48:20
Sat: Run - 10.1 miles 1hr 47m 36s (149bpm)
Sun: Bike - Turbo 2hrs (Z2)


Week 11 - 9th March
Mon: Swim - 200/13x100 interv@40s/100
Tues: Trans: 30m Bike + 15m run (Z2)
Wed: Tread - 40m Z2 (5/3/3/3m Z4)
Thurs:
Fri: Swim - 2000m 0:48:03
Sat: Run - 10.1 miles 1hr 52m 45s (154bpm)
Sun: Bike - Turbo 1hr 45m (Z2)

Week 10 - 2nd March
Mon: Swim - Workout #21
Tues: Run - 4 miles 37m 18s (164bpm)
Wed: Bike - Turbo 45m Z2
Thurs:
Fri: Swim - 2000m 0:50:33
Sat: Run - 8.1 miles 1hr 24m 49s (160bpm)
Sun: Exercise Bike - 1hr 30m (Z2)

Week 09 - 23rd Feb
Mon: Swim - Workout #20
Tues: Tread - 40m Z2 (5/3/3/2m Z4)
Wed: Trans: 30m Bike + 15m Tread (Z2)
Thurs: Bike - Turbo 45m Z2
Fri:
Sat: Run - 8.1 miles 1hr 23m 47s (156bpm)
Sun: Bike - Turbo 1:45:00 Z2

Week 08 - 16th Feb
Mon: Swim - Workout #18
Tues: Run - 4 miles 37m 29s (NK bpm)
Wed: Trans: 30m Bike + 15m Tread (Z2)
Thurs: Bike - Turbo 30m Z2
Fri: Swim - Workout #19
Sat: Bike - Turbo 1:15:00 Z2
Sun: Run - 8.1 miles 1hr 30m 35s (151 bpm?)

Week 07 - 9th Feb
Mon:
Tues: Tread - 40m Z2 (5/3/2/1m Z4)
Wed: Bike - Gym 30m Z2
Thurs: Bike - Turbo 30m Z2
Fri: Swim - 2000m 0:50:30
Sat: Run - 8.1 miles 1hr 28m 32s (NK bpm)
Sun:

Week 06 - 2nd Feb
Mon:
Tues: Run - 3.1 miles 32m 15s (165bpm)
Wed: Swim - Workout #19
Thurs: Bike - Turbo 30m Z2
Fri: Swim - Workout #20
Sat: Run - 10.4km 1hr 09m 04s (161bpm)
Sun: Bike - Turbo 30m Z2

Week 05 - 26th Jan
Mon: Tread - 40m Z2 (5+2m Z4)
Tues:
Wed: Bike - Gym 30m Z2
Thurs: Bike - Turbo 30m Z2
Fri:
Sat: Run - 8.1 miles 1hr 31m 05s (161bpm)
Sun: Bike - Turbo 30m Z2

Week 04 - 19th Jan
Mon:
Tues:
Wed: Bike - Turbo 30m Z2
Thurs: Bike - Turbo 15m Z2
Fri: Swim - 1hr Analysis Session
Sat: Run - 8.1 miles 1hr 31m 31s (160bpm)
Sun: Bike - Turbo 30m Z2

=========================
======BASE PHASE START======
=========================

Week 03 - 12th Jan
Mon:
Tues:
Wed: Swim - 2000m 0:54:34
Thurs:
Fri:
Sat:
Sun: Bike - Turbo 1hr Zone 2

Week 02 - 5th Jan
Mon:
Tues:
Wed:
Thurs: Run - 4 miles 39m 41s (166bpm)
Fri:
Sat:
Sun: Run - 8.1 miles 1hr 31m 01s (160bpm)

Week 01 - 29th Dec
Mon: Run - 8.8km 52m 04s (169bpm)
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 52 - 22nd Dec
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 51 - 15th Dec
Mon:
Tues:
Wed: Run - 4 miles 49m 51s (166bpm)
Thurs:
Fri:
Sat:
Sun: Run - 8.1 miles 1hr 37m 59s (160bpm)

Week 50 - 8th Dec
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 49 - 1st Dec
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 48 - 24th Nov
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 47 - 17th Nov
Mon:
Tues:
Wed: Run - 10.4km 1hr 14m 51s (161bpm)
Thurs:
Fri:
Sat:
Sun:

Week 46 - 10th Nov
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 45 - 3rd Nov
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 44 - 27th Oct
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 10.4km 1hr 12m 35s

Week 43 - 20th Oct
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 10.4km 1hr 16m 46s

Week 42 - 13th Oct
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Bike - 2 miles!
Sun:

Week 41 - 6th Oct
Mon:
Tues:
Wed: Run - 45mins Intervals
Thurs: Swim - 2000m 0:48:25
Fri:
Sat:
Sun: Run - 10.4km 1hr 13m 23s
(HR 161bpm)

Week 40 - 29th Sept
Mon:
Tues:
Wed:
Thurs: Run - 45mins Intervals
Fri:
Sat:
Sun:

Week 39 - 22nd Sept
Mon:
Tues:
Wed: Swim - 45 mins Intervals
Thurs:
Fri:
Sat:
Sun:

Week 38 - 15th Sept
Mon:
Tues:
Wed: Swim - 2000m 0:48:39
Thurs:
Fri:
Sat:
Sun: Run - 10.4km 1hr 15m 30s

Week 37 - 8th Sept
Mon:
Tues:
Wed: Swim - 2000m 0:49:49
Thurs:
Fri:
Sat:
Sun: Run - 10.4km 1hr 20m
Who on earth is Gus?
 
North Yorkshire born & bred, but spent five years in the dark, wet depths of Cumbria as a teenager. Loved those fells!

Newcastly Poly for one year, but got kicked out for enjoying myself too much, then North Staffs Poly (yuk) for 3 years studying Estate Management. Ended up as a Chartered Investment Surveyor for 10 years, living in London, Leeds and finally Glasgow (lived overlooking Loch Lomond.... most beautiful place on earth).

Career-changed during my mid-life crisis at 30: Threw away a high-flying career to go to Plymouth Uni for 1 year then spent the next 5 years working offshore all round the world in the oil industry.

Back onshore in 2003: Marketing Manager in Norwich, then Geneva, then Lowestoft (wow, glamorous!). Currently VP Africa for an oil exploration company in Surrey. Talking of glamorous, these days my regular trips are to Nigeria, Eq Guinea and Angola... now I bet that's got you envious.

I have a lovely French wife with a Gallic temperament and a gorgeous 2yr old daughter who speaks better French than me.

Got into Tri's after my 53yr old boss in Geneva shamed me into doing one after he completed the Geneva. Once started, quickly hooked! My current 'mid-life crisis' as my dear wife keeps referring to it as.
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Gus
Joined: 07 Sep 2007
Location: Freezing my nads off in Aberdoom

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 Norseman done. Now its.... 
 
 
Challenge Bahrain Race Report - 6th December 2014
Tue Dec 23, 2014 3:31 pm Gus
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My Challenge Bahrain race report below.

This truly has been one of the most enjoyable, most professionally run races I've ever raced in... every race I've done has been special in its own way - whether the sheer magnificent horror of the Norseman, the intense bodyshock of the Wasdale - but Bahrain was just... special. I can't thank the Bahrain Triathlon Association enough for the race they put on, and a massive respectful thank you to Their Highnesses Sheikh Nasser bin Hamad Al Khalifa and Sheikh Khaled bin Hamad Al Khalifa for their participation, support and sponsorship of this race.


Race Report

Weeks leading up
It was a few weeks after the suffering of Wasdale Tri that I first encountered the race thread on TriTalk. More out of curiosity I read the thread, checked the website, but there was something really attractive about this race. Not least being able to tie it in with a work trip and thus have the bulky items (ie flights and accommodation) paid for suddenly made it attainable.

The logistics were horrendous to consider and it took a couple of weeks to resolve them; not just flights but which hotel – particularly as the finish was a long way from the start – but also getting a bike to Bahrain, combined with not having to trail it around whilst I did my business meetings around the Gulf.

In the end, I took the plunge. Once committed, it suddenly became easier; I just needed to pay an extra £104 for BA to add my bike to the flight. I was also assured there would be shuttle buses to and fro, and the hotel offered a special Challenge Bahrain rate so all fell in to place. My main worries, though, were the elite level of the field and the fact I’d never done a ‘hot, flat’ race before.

I ordered a new trisuit online (DeSoto) that had special skin-cooling properties, as well as a skin-cooling hat from the same people, all part of my temperature regulating strategy. It was a strange concept to be battling to keep cool rather than keep warm as I normally had to in all my other races.

Fitness was also suddenly a big thought. I’d taken four weeks off after Wasdale doing absolutely nothing. Suddenly there were 4 weeks to this fast race and I needed to step back into training at breakneck intensity.
All my previous years training had been hill/mountain-based to tackle the Norseman and Wasdale races. Consequently I had absolutely no idea how long it would take me to run 13.2 miles on the flat. So, my final long training run, two weeks before race day, was 13.2 miles deliberately done on relatively flat roads to give me a reference mark of which would be my fastest possible time – 2hrs 30 minutes as it turned out. I therefore budgeted around 3 hours for the race to take into account tired legs and heat.

This, though, meant some careful analysis of cut-off times; I worked out I’d need to average at least 14.5mph on the bike to give me enough time to get round the run before cut-off. Again, all my training and racing had been on hilly/mountainous routes so I had no idea whatsoever what my ‘flat’ average speed could be… but 14.5mph felt fast so I began to contemplate the awful possibility of spending a lot of money, travelling a long way to be met with a cut-off catastrophe… a lot of timing analysis, what-if’s scenarios played out in my head leading up to the departure…

Arrival Bahrain
I arrived on the previous Sunday evening into the relatively small, but elegant Bahrain Airport. I’d had the joy during the BA flight of the air stewardess approaching me to advise one of my bags wasn’t on the flight. As I transited the airport I had the sinking feeling of wondering if it was my bike bag or other bag that hadn’t made it… then wondering if I could hire a bike here in Bahrain, or a wetsuit, buy a new pair of trainers… all the panic thoughts of having to improvise a full array of race equipment from scratch, and the awful prospect of this race suddenly being unattainable thanks to a bit of fog in London that had made the connection too tight for my bag to make it…

Immigration was straightforward, with the usual welcoming smile and greeting by the Bahraini official. Then once at Baggage Reclaim I waited for at least the one bag to arrive. And waited.

And, of course, the second bag didn’t arrive either.

At the desk, they had no idea where the missing second bag was. “Probably with the first one” they ventured optimistically… They couldn’t even tell me which bag it was that was completely lost… “Don’t worry,” the friendly chap said with a big smile. “It’ll be here tomorrow night”.
“Great,” says I. But I’m in Dubai for the next four days. And I literally have the clothes on my back and nothing else.

So, I passed through customs looking forlorn and empty-handed, and grabbed a taxi in the warm, night air to the Crowne Plaza in Manama.
Bahrain is beautiful, particularly by night. Manama, its capital, is relatively small but is punctuated by stunning skyscrapers of the most originally designed, twisting towers and pointed shards of architectural imagination run riot. Each tower flashes bolts of multi-coloured LED lighting shooting shafts of light up, down, sideways like a fabulous display of electric fireworks. Yet even with the display of technological richness, it’s somehow not as vulgar as Dubai, smaller-scaled and much less intense.
Overnighted in the hotel, which was joyously comfortable, but then had to be up at the crack of dawn to get back to the airport for my early flight to Dubai and the ‘official’ reason for my presence in the Middle East – work!
What followed was several days of meetings, flights, long car journeys that had me flitting between Dubai, Sharjah, Abu Dhabi and Qatar in a whirl of tiredness from late nights and early mornings. Fortunately I’d managed to buy a new shirt and a couple of pairs of undies to keep me going as my one shirt and undies that had survived the journey to the Middle East had long-gone past the bio-toxic ‘safe’ stage, so the new additions to the wardrobe were well received by both myself and my poor work colleagues.

Finally, Wednesday night I flew back into Bahrain and checked the status of my bags as I passed once again through the airport. With a gush of relief, both were there – the happy chap at the desk was delighted to be the compere of the emotional reunion as I embraced the two, battered bags. I was worried about the bike and hoped I wasn’t going to open the bag and find a bucketful of carbon splinters…

The Crowne Plaza played host once again. This time, though, I had twin double beds. Sounds luxurious, but actually despite loving to stretch out in my sleep, I only need one bed. The second bad just filled valuable floor space in the room that I needed to spread out kit and rebuild the bike, so it was a squash.


Thursday
Thursday morning I also had client meetings arranged in Manama so a couple of work colleagues flew in from Dubai and joined me as we did our necessary duty. It was a relief, though, when they finally departed early afternoon – not because there’s anything wrong with them, more that I now needed to get into race mode and focus my head. And, more importantly, rebuild the bike to check if it was ok. The only official obligation today was that I needed to get down to the Formula 1 Circuit (Bahrain International Circuit – BIC) to register before 5pm.

I took the free shuttle bus from the hotel to BIC, and got my first taste of the Bahraini landscape. Manama is a typical Middle-East city, a blend of imposing, reflective-clad towers punctuating the pale-blue sky together with blocks of massive, light-stoned shopping malls, all rising from the flat sandy desert of the island. The further from the centre, the more low-level housing appeared, relatively bland-brown stone and block buildings of a million shapes and sizes, and the lower the density of humanity. Which, in turn, slowly gave way to wider expanses of sand and scrubland. As we approached BIC, the magnificent Formula 1 circuit with its white, faux-tented grandstands and dominating, multi-storey control tower rose out of the sandy landscape.


In front of the Grandstand at BIC during race registration

The triathlon exhibition was in the pit lane, around two dozen Challenge-Bahrain branded tents with various retailers exhibiting all the usual triathlon-related wares.


The Triathlon Expo behind the pit lane at BIC

The atmosphere was buzzing; hundreds of fit-looking people of every age milled around, chatting, shopping, admiring… and then enjoying the incredible facility of the BIC. We could walk out onto the track, wondering around T2 laid out on a red carpet in front of the main grandstand – so atmospheric.


T2 laid out ready - I'm number 800 - in front of the Formula 1 Grandstand!

Registration was straightforward, presented with a really nice logo-emblazoned bag containing lots of ‘goodies’ plus race numbers and my chip. Next to me, Tim Don and Jodie Stimpson were registering at the next-but-one desk… how awesome that felt! I was dying to approach and ask for a photo but bottled out.

At 6.30pm, the Pasta Party started. In the huge entertainment ‘tent’. It was like being at a really smart function – a massive, professionally lit stage with a huge LED screen as backdrop and we all took our places around the large, circular tables. Each table and chairs was covered as if we were at a wedding, beautifully presented.


The Pasta Party - and a bit of a show of Champions...

A few promotional videos, a few speeches… His Royal Highness Sheikh Nasser bin Hamad Al Khalifa did a quick speech, mentioning that his dad (the King!) had wished everyone luck on the phone to him on the way over this evening. The Sheikh and his brother were both racing tomorrow – having such Royal patronage was not just invaluable to the success of this race, it really was instrumental in lifting it from being a ‘good’ event to something very special.

The food was good – a buffet containing…. Pasta. And, pasta.
God I hate pasta.

I sat next to a couple of guys and a girl who worked for Disney in Dubai so we compared notes and wished each other luck. The race briefing followed but there was nothing significantly new from the race manual, so I caught the next free shuttle bus back to the hotel.

It took me an hour or so to rebuild the bike in the confined space of the hotel room – again slightly surreal having to do this in such unusual surroundings. With relief, it did seem to be ok so I fell asleep feeling much better with life.

Friday
A decent lie-in, a massive breakfast, then a full morning of preparing kit, nutrition and clothes ready for the race tomorrow. It took a while to sort the bike as my marking tapes had slipped so I needed to spend half an hour outside the hotel riding up and down adjusting until I was happy.
Bike check-in started at 1300h at T1 so around 3pm I couldn’t hold off any longer. We’d had to put run kit into a ‘blue’ bag, and cycle kit into a ‘red’ bag, so with these and the bike, I followed the long line of people on foot with bikes and bags that snaked across the 4-lane highway to the other side of the road and the entrance to T1, adjacent to the Bay.

The atmosphere was awesome. Hundreds of people, guided by swathes of officials in fluorescent jackets, blue ‘referee’ shirts and red/white race officials milled around the vast area in front of the bay. T1 was basically an enormous, fenced-in red carpet, with numbered kit bags in rows on one side, long, multitudinous bike racks on the other, and separated by the large, white ‘change tent’.


Bike registration and racking - my 'expensive' bike suddenly looking rather poor...

The bikes that were there were stunning. Anyone into bike porn had just found Nirvana. I thought my bike was nice. Hell, I suddenly felt like the kid just turning up for his first Sprint on a borrowed milk-maid three-wheeler when I saw the lines of draw-dropping carbon creations.


2014 Ironman World Championship winner, Sebastian Kienle's mean machine.... I beat him, as he was to later drop out after a puncture

The male & female Pro’s were racked near the exit to T1 – couldn’t resist photos of these incredible machines.


The Female Professionals' bikes racked and ready....


The Male Professionals' bikes racked and ready...

Our bikes were quickly checked on the way in – simple stuff like brakes, helmet, then I dropped my bags in the appropriate places and racked the bike. I felt reluctant to leave it…. Knowing the next time I saw it would be in race anger. As I dropped my red bag off, Tim Don was doing the same, so I wondered over and wished him luck tomorrow. He reciprocated with a smile.


Their Royal Highness' the Sheikh's rather smart bikes, racked and ready... I beat one of them (sorry, Your Highness Wink )

I knew I should head back to the hotel, but was also reluctant to leave the comforting buzz of so many like-minded people all fizzing with pre-race excitement. Over the PA, the American-accented commentator was revving up the atmosphere further, reading out the role of amazing professional athletes who had turned up for the race, as well as a myriad of instructions for race-day.


Twilight falls on the Formula 1 track, race registration day

I couldn’t stay there all evening, so sauntered slowly back to the hotel.
Alone in my room, I felt just that. Very alone. I watched telly, read my book; normally the night before a race I’m rushing with last-minute packing and adjustments. As we’d had to complete this early in the day, I was suddenly left with nothing to do but wait…

Dinner should have been pasta. Instead I couldn’t resist a tenderloin steak. I couldn’t face another ounce of bloody pasta so ordered a ‘rare’ steak. The girl looked at me aghast and said are you sure? When it arrived, I could see why. It’s always a gamble to see different culture’s interpretations of ‘rare’. In the UK, it usually means fried to a crisp. In Bahrain, the closest it gets to the frying pan is flashing swiftly by the kitchen door on its way from the cow’s still-mooing rump to my plate.
It was, however, delicious.

10pm, lights out.


Saturday – Race Day
A typical pre-race night’s sleep: nil.
I was supposed to rise at 6.30am, instead it was 5.45am as there was no point lying there staring at the ceiling any longer. Quick shower, breakfast of two bananas and a cup of tea, then on with the tri-suit. What a gamble – never before worn a tri-suit, either in training or in a race. Here I was on race day putting one on for the first time, and a brand-new one as well… oh I love life on the edge.

Arriving at T1, it was awesome. The atmosphere of the day before was ramped up several notches. Nerves? No, not really… this was different. The whole professionalism of the lay-out, the loud, thumping music, the manically excited commentator, the early-morning warmth of the air all lent itself to a really positive buzz that just buoyed me along.


Race-Day: psyching up for the start, looking distinctly nervous

Everyone consolidated into little groups here and there, laughing, chattering, applying sun-cream, donning wetsuits… the Pro males were due off at 7.30am so we all filed to the side of the Bay and winced as the massive cannon shook the morning air with its starting blast. So quick they were off, up towards the distant bridge of the bay, overshadowed by the few skyscrapers looming over like watchful sentinels.

Ten minutes later, the Pro girls were off, then age group waves.
I was around 8.30am so I joined the pre-start group in the waiting area, pulling up my wetsuit. When suddenly as I pulled up my left hip a huge tearing sound rent the morning air. 6 inches of horizontal slice smiled back at me from my left hip. “Oh. #@?#.” I stared back at it. Only a few months old this wetsuit… I had no choice, but hauled the rest of it on, but cursed the seam that had given way.

It was only a few minutes later the gathered throng of white-capped 45-49yr olds shuffled forward, up and over the small walkway, clad in red carpet and rubber matting, and down into the clear-blue water of the bay.

No time for stopping or hesitation, like lemmings we surged into the water.
The tear immediately gushed in water – I ignored it. Behind me I heard someone exclaim “God it’s freezing”, which left me chuckling – 19 degrees was a tropical bath for me after the UK.

I swam to the start-line and with the 80 or so others we floated, fiddling with last-minute adjustments, waiting. I was on the very-near right, the inside line and realised I was going to get trampled, but before I could react, “booom”, the cannon thudded the air, head went down, and we were off!

The first few hundred metres were hard. Really hard. My mind kept screaming at me “stop!” and “just give up…” I have no idea why, but it felt really negative and it took a real force of will to keep going. Around me there were few people, the pack actually having taken a slightly different route. I was tight-in to the buoys, the pack were over to my left, which left no drafting chances, which was annoying.

It seemed to take ages for the first turn-buoy, but it came, followed quickly by the second, and the long home-run. Again I took an inside line, and felt much better as my body eased into its natural rhythm, rolling and breathing much more naturally now. I got a shot of excitement as I overtook someone from an earlier wave, then another and before I knew it I’d overtaken quite a few people which was always a strong psychological boost.

Reaching the final turn buoy just before the end, I looked around and noticed I was in my usual end-of-the-pack position with many people still in the water. I hauled myself up the matting onto the stair-bridge, pulling down my wetsuit top. “From Great Britain,” the commentator’s voice echoed around the side of the Bay, as I ran down the red carpet towards T1. “Angus Scott! Forty One minutes…”


Emerging from the water, way ahead of my PB

“Wow!” I laughed, as I pulled down my top and ran through the line of freshwater showers along the corridor into T1. What a great time! Suddenly I knew I had 10 minutes in credit from my budgeted time to make all the cut-offs.

I grabbed my red bag, and ran into the change tent. From nowhere, a volunteer appeared and tipped it upside down at my feet, and hands launched at my wetsuit to rip it off my legs. Suddenly I had a whole coterie of personal assistants – what class this race was!

The joy of a tri-suit became quickly apparent as my transition went in the flash of an eye, a squirt of juice and a liberal plastering of sun-cream. Grabbing my bike, it was a bit of a run to the mounting area. Once on board, a hundred yards out of the Bay area and out onto the road.
When I say ‘road’, I mean three-lane highway. All to ourselves. Literally, all to ourselves! This was like nothing I had ever experienced… every race I’d ever done had always been with an eye out for the traffic. Here, the long snake of riders weaved in and out of the cats-eyes, choosing our lane as we saw fit. The surface was like silk – not just no potholes, but not even a dent or a dink. It was the smoothest surface I’d ever ridden on, so I was down on the bars straight away.

As we left the Bay area and crossed the bridge towards the airport, I noticed how flat it was, too. I knew I had to average 14.5 mph to make cut-off. Glancing down, I was doing 21 mph – which evoked a double-take to make sure – but it was right, I was flying!


Early stages in Manama...

I was overtaken by a few astoundingly gorgeous bikes, but I, in turn, managed to overtake several people as well which was a major boost. The small crowds were out, lining the side of the highways, cameras clicking, faces smiling and cheers loud. For the first time I felt what it was like to be a professional athlete.

I noticed the lines of traffic snarled up on the other side of the highway with a few seconds of guilt, but thought, hell, this was our day, they could wait. Today, I’m racing in an international championship field!

The first aid station was at 20km, so I grabbed water and refilled my aero bottle with powder. We turned into the wind shortly after – that was a shock. Suddenly I was down to 13mph which scared me so I pumped my legs harder, damned if I was going to fail this race.

The road wound its wide, magnificent way around Manama, across the overpass overlooking my hotel at one stage, and around the Bay again before after an hour or more, we finally left Manama.

Now, it was head down, and push hard time. There were strict drafting rules on this race, and some rather large lady on a scooter kept haring by blowing her whistle at anyone daring to get within half a mile of anyone else – a little unnerving.


Over one of the over-passes past the Bay

At the 40km aid station I grabbed water again from the outstretched arms of a volunteer as I flashed through, but this time the heat of the day was rising so my first squirt was over my head and down my back. It felt good - cold! As I opened my aero bottle to top it up with the same bottle, a bright orange stream of juice appeared. Oh hell, I’d just poured half a bottle of sticky, icky juice over my head and back… now I could feel it congealing stickily over my neck, arms, back, handlebars… I considered briefly turning around to try to get water to wash it off, but it was too late. What an idiot! I admonished myself… not least now that my precious water bottle had to be filled with this Aqualyte stuff – something I’d never tried or drunk before.

I had no choice, I needed hydrating and this was all there was for another 20km.

In fact it was ok, and as we approached the first ‘loop’ 2/3 into the race, I was going a decent pace. I checked my average and it read 18.9mph – again I couldn’t believe my eyes! The night before on my laptop I had, like a good tri-geek, created a spreadsheet of speeds/times on the bike, and how much time it would leave for my weakest discipline, the run. 14.5mph gave me enough time to do the run – just. My spreadsheet had stopped at a ridiculously high 18mph, thinking I’d need an engine to be going that fast… well here I was, engine in top gear and red-lining beautifully!
I was on a high, and steamed past several people as they struggled in the late-morning heat.

I didn’t see an awful lot of scenery, I had to confess. I knew I should be taking it all in, enjoying this beautiful landscape. Actually, I was in major race-mode, I don’t think I’d ever felt this fast and competitive so I was so focussed, that it was just the patch of smooth tarmac before me, or the backside of my next target that mattered. What was interesting was that in the small undulations, where the road inclined to climb up onto an overpass or bridge, most of the competitors were struggling. Fresh from the UK where you can’t go five yards without climbing a mountain, I tore past people spinning in low gears up these little slopes, my legs happily grinding out a high gear with no change in cadence. I made up many places that way with unaccustomed glee.

A couple of times I kept telling myself to back off. I was going fast, really fast and hard, and I knew I should try to leave something for the run. But each time I just said to myself ‘to hell with it! Hurt yourself!’ All my race career, particularly on the endurance events, it had been taking it steady, backing off, saving myself. This time, the moment was with me, I just didn’t care. I was loving this race, I was flying and nothing was going to stop me.


Feeling strong, looking good!

But the final 10km were hard, though. My knees had started to hurt – my ‘distance’ tendons, as I call them, were stating loudly “that’s it, you’ve done your distance, now I’m going to hurt”. As I turned in to the familiar lane leading to BIC, I felt damn good, but tired. I’d pushed very hard on the bike this time – it certainly was a fast, flat course and I had felt obliged to treat it accordingly.

As we were channelled through the pit lane, suddenly I was out onto the F1 track… the real highlight of the day! I took the racing line as if I was doing 150mph, giggling like a little boy as I mounted the curbs on the hairpins at 15mph… I was also surprised at how steep the circuit was in parts, climbing up to the East side before dropping equally steeply down back towards the grandstand. I overtook someone and we exchanged laughing comments at the surrealism of our situation….

But it was over all too soon and I stormed in to T2 ready for the bit I had been dreading most of all…. The run.

As I arrived at T2, arms reached out to take my bike from me, and as I ran up the red-carpeted corridor towards the change tent, hands reached out to pass me my bag as I approached.

Inside the tent, another flurry of butlers appeared as I threw on my cap, re-applied sun cream and put on my smelly trainers.

I stopped for the world’s smallest pee in the small Portaloo, really not worth the effort, then turned for T2 exit. There was an aid station immediately there, so I threw a cup of water over myself to start the run cool and to charge my ‘cooling’ hat.

I had expected to walk for the first mile or so in my usual race-exhaustion. However this time, as we ran up the F1 track for several hundred yards, then out of the stadium, I continued running, urged on by the clapping crowds and buoyant atmosphere.

And I continued… I glanced at my GPS watch which told me I was doing 9.5min/miles – preposterous, so I cursed the watch for not working properly. I should, by rights, be doing 12 min/miles at this stage. I overtook a ‘Fat-Bottomed Girl’ (FBG) a mile in, which boosted me. As a bottom-of-the-field runner, I had always relied on FBG’s throughout my whole race career to ensure I was never quite last. I had also spent my life being overtaken by FBG’s as well which had always been such an incentive for me in my later years to get fit enough to one day beat all the FBG’s…. today I felt confident!

As it subsequently turned out, my watch had been right… I averaged 9:50 min/miles for the first few miles – an awesome speed! As we left the stadium, we joined the main road, then a couple of miles further in, entered the Wildlife Park.

We ran past the entrance booths and the small cages filled with strange, exotic birds. I noticed owls and majestic birds of prey… before we came out into the park ‘proper’, the winding, concrete lane meandering past sandy expanses punctuated with tall scrub and low trees. Periodically, Oryx, Gazelle and other strange deer-like creatures appeared timidly, to take the mind off the mounting heat and pain.

The aid stations were every 2km. Just amazing. Each aid station was 50 yards long, a row of tables and a crowd of volunteers excitedly proffering aid with arms outstretched; hands brimming with goodies – water, coke, orange slices, bars, gels, sponges, ice, bananas… it was like running through a stately home’s pantry!

I grabbed three sponges; one went down my front, sitting on my belly button. The other two went under my shoulders of the tri-suit (who said shoulder pads were out?) so, laden with cold water, they regulated my core temperature fantastically. Just a gentle press and a flood of cool water disseminated through my suit. Cups of cold water thrown over my hat and dishcloth, slung over my neck to protect it, and temperature never became an issue.

Amazingly I kept going without stopping once to walk. My times for the middle of the race, though, started to ebb badly as the heat did start to get to me a little, combined with exhaustion from a hard-pushed bike section. I rose to 12 minute miles for several miles, at which time the FBG from earlier caught me up and overtook me. Try as I did, I just couldn’t catch her back and get back in front. As we passed under a large baboon with her baby, staring nonchalantly down on me as I grimaced back at it on its lofty perch, I decided I would resort to Coca Cola 4km from the end, but no sooner.

As we exited the wildlife park after about 10 miles, I cheered on some poor guy who was only just entering the park for the run – he must’ve been hours behind. I gave him a cheer and told him to keep going. Shortly after, the aid station arrived and I swilled down a large cup of Coke. I immediately regretted it, as it was still fizzy and my stomach laughed at me at my stupidity.

However, a minute later, I have no idea what happened.

Whether it was good Karma from cheering the back-marker on, the Coke kicking in, or just the realisation I was going to make cut-off, I suddenly felt GREAT. My legs strode out, my cadence increased, a silly rictus grin streaked across my face and I was off!

I shot past FBG with a laugh, in fact shot past several bewildered people as BIC once again came into view. I didn’t even look at my watch – subsequently I noted my average had dropped from 12.5min/miles to sub 10 min/miles – the sort of pace I do with fresh legs on a short run… I was on such a high!


The approach into BIC


The final approach...

The final kilometre meanders through the stadium, through the pit lane, then the final red-carpet run-in to the finish. The cheering crowds urged me onwards, children held out their hands as I slapped them, feeling like a finishing Professional. The Commentator announced my name, a roar erupted at the finishing line and suddenly…. It was over.


How happy?


This happy

I fell over the line in a delirium of joy, happiness…


The Finish Line - 6 hours 16 minutes

I was presented with my medal, which meant I had to sit down immediately it was so heavy, but I sat back on the finishing-line chair and the silly grin just wouldn’t leave my face.

The atmosphere at the end was like the beginning; buzzing, full of people with the same goal now having achieved it and sharing in collective joy.
I collected my ‘finishers present’ – a very nice, down jacket then filed off to the recovery area.


A very happy chappy!



Post-Race
I managed to catch the bus back to the hotel at 5pm, joining the several others struggling to get three bags, a bike and myself onto a crowded bus – one of the very few criticisms I had of these amazing few days.

Back at the hotel I spent an hour in the shower, still smiling to myself all the way through, before treating myself to another tenderloin steak – this time ‘medium rare’. I didn’t bother with the Prize-Winners presentations, maybe I should, but honestly, this was ‘my’ time now, time to treat myself to a bit of selfish pampering. However I didn’t want to miss the after-race party, so I caught the bus back to BIC where Dire Straits had just started playing on the huge stage. No Mark Knopfler, but the stand-in was actually amazing and they played out all their hits to the visibly tired audience. (Never going to be the wildest gig, playing to post-race triathletes!).


Dire Straits at the after-race party

After Dire Straits, some rapper called Masari came on – he must’ve been famous because his appearance came with a surge of screaming from all the girls in the audience. I knew he was to be followed by Akom – again someone supposedly ‘big’ amongst the teeny-bopper fraternity… but the age-groupers clearly felt their ‘age’ and many quietly left the youngsters to their rapping.


Somebody called Maswari - who are apparently famous! I am old.

I caught the bus and sank gratefully into my bed by midnight.


Sunday
It was a rush to pack down the bike, but in the afternoon, with so much time to spare before my 2am flight back to the UK I couldn’t resist wondering back down to T1.

Seeing T1 empty of race people, but a hundred workers dismantling it, was eye-opening. I suddenly realised the scale of the event I had just completed. In fact, T1 was on a massive, open area of sand in front of the bay. This had been transformed by acres of wooden boarding and red carpet into a professional stage upon which we had played our parts. Every area had been covered, whether by carpet or wood chippings, huge potted plants or palm trees. A barren stretch of sandy acres had become something a Hollywood set-designer would have been proud of. Seeing it slowly being pulled apart was rather sad.


Beautiful Bahrain

I felt the strange sensation as if I had just spent a week with a bunch of great mates and now we were all fragmenting off in different directions to carry on with our separate lives… that empty feeling of strange loneliness after a race I always seemed to feel as the mutual camaraderie of fellow competitors slowly disseminated…

I wondered down to the water’s edge, looking out over the Bay, our swim course. The air was warm, thick and heavy, the fiery sun slowly falling to the horizon. In the distance, the deep ululations of the call to prayer echoed in and around the stunning skyscrapers and buildings as the evening approached.

The long line of international flags fluttered noisily in the evening breeze, each coloured rag the proud emblem of a competitor in our race. The Union Jack stood next to the red & white of Bahrain, I felt proud and honoured to see it accorded such a position, standing sentinel over the start line.

The sun slowly crept over the horizon, the falling light leaving the whole scene twinkling in quietening twilight. I wanted to clutch onto that atmosphere for as long as I could…

But it was over.

I reluctantly turned my back and headed for home.


It's all over, as evening envelopes the Bay





Race Times

Swim: 40:56 509th

Bike 1 – 30km – 57:53 – 31.1km/h average - 507th
Bike 2 – 60km – 01:01:42 – 29.17km/h average – 482nd
Bike 4 – 90km – 00:56:03 – 32.11km/h average – 462nd
Bike Total: 02:55:38 – 30.75km/h average – 462nd

Run 1 – 3.5km – 00:21:45 – 6:12/km – 499th
Run 2 – 8.7km – 00:37:07 – 7:09/km – 506th
Run 3 – 11.8km – 00:23:21 – 7:26/km – 526th
Run 4 – 17.5km – 00:41:58 – 7.24/km – 531st
Run 5 – 21.1km – 00:23:25 – 6:28/km – 538th
Run Total: 21.1km – 02:27:36 – 6:59/km – 538th

Total Time: 06:16:03 – 538th / 806

Position Males: 438th / 622
Position Age Group: 53rd / 76
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In a world where I feel so small, I can't stop thinking big...

My 15 minutes of fame

Tue Dec 23, 2014 8:03 pm Cobbie
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Nice report and very well done.
I'm a little surprised that you weren't aware of the 'joys' of big race atmosphere. Flatter courses do really help larger competitors as well.

PS - excellent job on selling Bahrain; I didn't believe a word Wink
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Almost back to being an athlete in 2016 Shocked

   
Gus' Triathlon History & Race Plan
 
2017
May - Loch Loman HIM?
July - Cairngorm HIM?
Sept - St Andrews HIM?

2016
Nowt!

2015
Nowt!

2014
Dec: Challenge Bahrain HIM
Sept: Wasdale HIM

2013
Oh dear Lord, this is getting embarrassing.
Fatter. Just Fatter.

2012
Write-off again! Got even fatter & lazier...
Another wasted year.

2011
Write-off! Got fat & lazy...
Wasted year.

2010
Norseman Xtreme (Norway)
HIM self-supported (UK)


2009
Norseman CANCELLED
Self-supported HIM CANCELLED
Wetherby Tri CANCELLED


2008
Norseman Xtreme (Norway)
Self-supported HIM (UK)
Norwich Olympic (UK)
Fritton Lake Olympic (UK)

2007
Cambridge Olympic (UK)
Norwich Olympic (UK)
Fritton Lake Sprint (UK)

2006
Got fat & lazy

2005
Geneva Sprint (Switzerland)
Nyon Sprint (Switzerland)

Who on earth is this Gus anyway ?
 
North Yorkshire born & bred, but spent five years in the dark, wet depths of Cumbria as a teenager. Loved those fells!

Newcastly Poly for one year, but got kicked out for enjoying myself too much, then North Staffs Poly (yuk) for 3 years studying Estate Management. Ended up as a Chartered Investment Surveyor for 10 years, living in London, Leeds and finally Glasgow (lived overlooking Loch Lomond.... most beautiful place on earth).

Career-changed during my mid-life crisis at 30: Threw away a high-flying career to go to Plymouth Uni for 1 year then spent the next 5 years working offshore all round the world in the oil industry.

Back onshore in 2003: Marketing Manager in Norwich, then Geneva, then Lowestoft (wow, glamorous!). After being VP Africa for an oil exploration company in Surrey the recession kicked me out and sitting twiddling my thumbs!

I had an awful French, gold-digging wife who developed mad cow disease, divorced me after just 5 years and walked away with my two baby daughters a very wealthy woman, leaving me facing bankruptcy. Sadly we learn by our mistakes.

Got into Tri's after my 53yr old boss in Geneva shamed me into doing one after he completed the Geneva. Once started, quickly hooked!
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crapus maximus
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Last Visit: Sat Mar 23, 2019 4:03 pm
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Lactate bloody Threshold woes
Mmmmmmmmmojo?
Is this a start?
Challenge Bahrain Race Report - 6th December 2014
Wasdale Triathlon Race Report
Norseman 2010 Race Report

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Total posts: 387





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