Admiral Swansea Bay 10K

Admiral Swansea Bay 10k

10k journey pt.4 – Where did the summer go!

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Well, here we are again! The weeks of training are absolutely flying by – and I can’t believe the ‘summer’ is over!

Round-up of last week’s workouts below:

Session 1: Monday
HIIT and weights session
Getting to the gym on a gloomy Monday always feels like such an achievement, especially when you move up half a speed level on the treadmill! A 20-minute HIIT session coupled with upper body weights made for a great full body workout.

Session 2: Thursday
8.5km run = 46:41
Tracking your runs on an App can either be a great motivator or the source of a lot of disappointment – but nothing is more frustrating than running out of battery when you’re attempting your first 10k in almost 2 months. Note to future self: always make sure your phone is fully charged before you attempt a 10km run, especially in the countryside…

Session 3: Friday
Interval training session
Seeing as I was away for the weekend, I managed to squeeze one last interval session in before my travels and headed outside to make the most of the beautiful sunshine. I did 20 minutes of 30 seconds full pace, 30 seconds rest around a football field – I also brought Buddy for a training partner, and he thoroughly enjoyed trying to trip me up during my working sets. Hence, his new name is Buddy the Terror Terrier, and it’s safe to say won’t be featuring during any more training sessions.

Seeing as it was bank holiday weekend, I feel as though I did well to get 3 sessions in this week – although next week I’ll start my official 4 week countdown and will have to really get my head in the game to beat my PB of 56:00.

Blog soon,

Georgia x

Does dim troi’n ol

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Mae hi wedi bod yn hyfforddi ers dros pythefnos bellach a chyda llai na mis ar ôl, mae Georgia’n dechrau cynyddu’r gwaith a chanolbwyntio ar guro’r amser personol gorau hwnnw! Dyma ran nesaf ei blog hyfforddiant yn barod ar gyfer Ras 10k Bae Abertawe Admiral ddydd Sul 24 Medi.

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10k Journey pt. 3 – No turning back

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2 WEEKS IN AND NO TURNING BACK

She’s been in training for just over 2 weeks now and with less than a month to go, Georgia is starting to up the ante and focus on beating that PB! Here’s the next instalment of her training blog ready for the Admiral Swansea Bay 10k on Sunday 24 September.

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Pecynnau ras

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Anfonir miloedd o becynnau ras i’r rheiny sy’n rhedeg 10k Bae Abertawe Admiral yn hwyrach yr wythnos hon.

Mae’r pecynnau ras yn cynnwys arweiniad ar gyfer diwrnod y ras, rhifau ar gyfer y ras gyda sglodion electronig ar y cefn a manylion am sut i gasglu crys-t 2017.

Cyngor Abertawe sy’n gyfrifol am 10k Bae Abertawe Admiral a gynhelir ddydd Sul 24 Medi eleni.

Yn ogystal â’r 10k, bydd rasys iau 1k, 3k a 5k ynghyd â ras mewn cadair olwyn 10k.

Disgwylir y bydd oddeutu 4,500 o bobl yn cymryd rhan eleni ac mae’r dyddiad cau, 31 Awst, yn prysur nesáu.

Meddai’r Cyng. Robert Francis-Davies, Aelod Cabinet Cyngor Abertawe dros Ddiwylliant, Twristiaeth a Phrosiectau Mawr, “Mae 10k Bae Abertawe, a noddir gan Admiral am yr unfed flwyddyn ar ddeg yn olynol, yn ddathliad o ddiwylliant chwaraeon a rhedeg Abertawe a gaiff ei rannu â gweddill y DU a’r tu hwnt os ydym yn ennill teitl Dinas Diwylliant y DU 2021.

“Mae dosbarthu’r miloedd o becynnau ras yn dangos bod digwyddiad 2017 yn nesáu, ond mae amser i gofrestru o hyd. Dyma pam y byddwn yn annog unrhyw un sydd am gymryd rhan i gyflwyno ei ffurflen erbyn 31 Awst i osgoi cael siomi.

“Mae 10k Bae Abertawe Admiral, gyda bae byd-enwog Abertawe yn y cefndir, yn ddigwyddiad gwych i athletwyr elitaidd, rhedwyr profiadol a phobl sydd am godi arian ar gyfer elusen neu gyflawni heriau ffitrwydd personol

“Gyda thorf enfawr yn sefyll ar ochr y llwybr unwaith eto, mae gan y digwyddiad gymuned wych sy’n helpu i ysbrydoli pawb sy’n cymryd rhan. Yn gynharach eleni, enwyd y digwyddiad yn ail ras 10k orau’r DU yng Ngwobrau Rhedeg 2017, ac enillodd y rasys iau deitl y digwyddiad gorau i blant yn y DU. Mae hyn o ganlyniad i drefnu ac ansawdd 10k Bae Abertawe Admiral.”

Cynhelir ras fasgotiaid ar y diwrnod hefyd, felly croesewir pobl sydd am gofrestru fel rhan o grwpiau, sefydliadau a chwmnïau mewn ymdrech i ennill y £100 sydd ar gael i’r masgot buddugol.

Have you had your race pack yet?

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THOUSANDS of race packs are being sent out to Admiral Swansea Bay 10k runners later this week.

The race packs include a race day guide, race numbers with electronic time-recording chips on the back and details on how to collect the 2017 tech t-shirt.

Swansea Council is behind the Admiral Swansea Bay 10k, which is taking place this year on Sunday September 24.

As well as the 10k, there are also 1k, 3k and 5k junior fun runs, along with a 10k wheelchair race.

About 4,500 people are expected to take part this year, with the August 31 deadline to enter now fast-approaching.

Cllr Robert Francis-Davies, Swansea Council’s Cabinet Member for Culture, Tourism and Major Projects, said: “The Swansea Bay 10k, being sponsored by Admiral for the eleventh year in succession, is a celebration of Swansea’s sporting and running culture that will be shared with the rest of the UK and beyond if we win the UK City of Culture 2021 title.

“The distribution of thousands of race packs shows the 2018 event is edging ever closer, but there’s still time to enter.  This is why I’d urge anyone who wants to take part to get their forms in by August 31 to avoid disappointment – there are only approximately 500 spaces left.

“The Admiral Swansea Bay 10k, set against the world class backdrop of Swansea Bay, is a fantastic event for elite athletes, experienced runners and people looking to raise money for charity or tackle personal fitness challenges.

“With a huge crowd sure to line the route once again, the event has a fantastic community feel that helps to inspire everyone who takes part. Earlier this year, the event was named the UK’s second best 10k in The 2017 Running Awards, with the junior races being named the UK’s best child friendly event. This is testament to the Admiral Swansea Bay 10k’s organisation and quality.”

A mascot race is also taking place on the day of this year’s 10k, so entries are invited from groups, organisations and companies looking to win the £100 on offer for the winning mascot.