With no events for a couple of weeks, the Aces are now looking for things to keep them busy, especially when the swimming pool shuts later in November. We decided to hold a bleep test at the Leisure Centre, and also had the Ironman Wales Party thrown by the chairman of Pembrokeshire County Council.

Bleep Fitness Test

Thanks to Billy Connor for organising the bleep test at the Leisure Centre last Saturday. It gave members the chance to see how their fitness levels compare to the last one which the Aces held, or for some members who have never completed it before, it gave them a chance to see how they are at the quiet time of the year, and we will be holding these on a regular basis so that we can see how we all progress, or go backwards if we are not putting in the good base work over the closed season.

The bleep test takes the following formula. It is a test involving running continuously between two points that are 20 metres apart from side to side. These runs are synchronised with a pre-recorded bleep which plays at set intervals. As the test proceeds, the interval between each successive bleep decreases, forcing the athlete to increase their speed over the course of the test, until it is impossible to keep in sync with the recording (or, on extremely rare occasions, until the athlete completes the test).

Many who test people using the multi-stage fitness test allow one level to bleep before the person makes the line, but if the person being tested does not make the next interval, then the most recent level they completed is their final score.

The recording is typically structured into 21 ‘levels’, each of which lasts around 62 seconds. Usually, the interval of bleeps is calculated as requiring a speed at the start of 8.5 km/h, increasing by 0.5 km/h with each level thereafter. The progression from one level to the next is signalled by three quick bleeps. The highest level attained before failing to keep up is recorded as the score for that test.

All the members had a great time, and found it very easy (not), and we all dropped out one at a time, leaving just Billy Connor and Steph Waring to push on to see who would come out on top. Billy managed to keep going the longest and I am sure this will become a close battle the next time the test is completed. Thanks Billy for organising it and it will be a great test of our fitness ongoing throughout the season.

Ironman Wales Party

The chairman of Pembrokeshire County Council, Clr. Wynne Evans, very kindly threw a party at the De Valence to recognise all the people, athletes and helpers, from Pembrokeshire who have taken part in Ironman Wales over the last five years. There was a good showing from the Aces members and it was a nice touch from Wynne to host the party.

A few of the competitors spoke along with Wynne and a number of others who have been involved over the years. It was great to hear that hopefully they are close to agreeing the event staying in Pembrokeshire for a further four years after next year’s event.

With all Aces members, endurance is the key and a number of us kept going to the early hours down at the Hope & Anchor.

Sospan 10-Mile

Multi-Terrain Run

The MT10 is a single lap 10-mile multi-terrain race through the beautiful scenery of Pembrey Country Park in Carmarthenshire. The course is a true multi-terrain and includes tarmac, gravel, grass, forestry tracks and a lovely section along Cefn Sidan beach. The event will be held this coming Sunday, so good luck to all members involved.

Aces Beginner

Run Sessions

In late November for four weeks, Tenby Swimming Pool will be closed, so we will not be able to swim on Friday nights. Instead we will be doing a beginners’ run session, starting at 5.30 pm and taking an hour.

All members are welcome to come and join us for a gentle run with skills andinterval session.

Christmas Party

The Aces’ Christmas Lunch and Presentations will be held on Sunday, December 6, at the Giltar Hotel.

Please can you let Nicola know your choice of menu as soon as possible please.

Activities for the coming week

Monday, November 23 - Turbo with Rhys at Tenby Bowling Club, 6.30 pm to start for 7 pm.

Wednesday, November 25 - Aces Run Session, meet at Tenby Leisure Centre at 6.30 pm.

Thursday, November 26 - Turbo with Mike at Tenby Bowling Club, 6.30 pm to start for 7 pm.

Friday, November 27 - Sport Pembrokeshire Awards being held at Folly Farm at 7 pm, but with rides open and free from 6 pm.

Sunday, November 29 - Club Ride, meet at Tenby Leisure Centre at 9 am.