Training Log: rcro
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running - off road||4|| 4:45:20|| 21.36||(13:22)|| 34.37||(8:18)|| 1640|
| ||Running||4|| 2:16:08|| 15.8||(8:37)|| 25.42||(5:21)|| 475|
| ||Orienteering||1|| 1:07:53|| 4.47||(15:12)|| 7.19||(9:26)|| 230|
| ||Bouldering||1|| 40:00|
| ||Total||10|| 8:49:21|| 41.62|| 66.98|| 2345|
|averages - sleep:4 weight:75.4kg|
Orienteering (SWOC Draethen) 1:07:53  7.19 km (9:26 / km) +230m 8:08 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
Possibly not the best venue to come to if not particularly keen on orienteering but for just £4 and close to home couldn’t go wrong. Still lost interest before control 2 and wasn’t putting any effort in. Things got worse when attacked by a dog so then put maximum distance between me and it by running down to Machen and doing my own thing from there.
Got to run a new footpath, which was nice, and to be honest terrain wasn’t as awful as I remembered. New map seems to be ok and most things were where I expected them to be.
Think there’ll be a big cut in amount of forest orienteering races I do this year - prefer the open and felll. Will cancel entry for second day of triple Gloucester and stick to just doing the Saturday.
Running - off road 1:27:17  8.67 km (10:04 / km) +380m 8:15 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Craig yr Allt race sweeper/course clearing with Tom Hill. Course pretty slow and mud bad. No dogs attacked me when I was armed with hammer and knife.
Very nice touch by Gary to let the mashals have first choice of prizes/rewards ahead of the winners. After all the toxicity from orienteering over last few months demonstrates where fell running has got it right!
Nice to see Gill again and have it reinforced that feeling like I have been is quite understandable as no longer sure I’ve any sense of perspective. What’s not so nice is hearing I’m not the only one like this :-(
Running 32:13  5.27 km (6:07 / km) +100m 5:35 / km
slept:5.0 shoes: Mizuno Wave Rider 20
Very easy as tired from intervals. Lots of stopping as cars everywhere and drivers not totally switched on.
Bouldering 40:00 
Not good but better than last time.
Running - off road hills (MDC hills) 1:20:15  9.65 km (8:19 / km) +560m 6:27 / km
slept:4.0 weight:75.5kg shoes: inov8 Mudclaw300 Blk/Gn1
Hills with Mesh, Cara and John. 12 short reps at very top of Garth - about 45s effort getting steeper and steeper. Very little recovery between reps. Saw what looked to be a meteorite burning up
Running hills 51:34  9.6 km (5:22 / km) +180m 4:55 / km
slept:4.5 shoes: Mizuno Wave Rider 20
Run whilst everyone else was doing street-o. chartists drive reps 4x up, 3x down mostly consistent - 3x 2:31 up and 2x 2:14 down. Very wet. Warm down ticking off a few more roads and back just in time for finishers. Not many out with distance and weather so probably put the right level of effort into the prep. 20 or so spare maps if anyone wants them.
Running - off road (MDC Pontypridd) 1:25:23  11.23 km (7:36 / km) +410m 6:26 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Dayglo/Blk
Cold. Gave up on finding legal parking for pub.
Running (Pre-breakfast “time trial) 25:28  5.27 km (4:50 / km) +95m 4:26 / km
slept:3.5 (sick) shoes: Mizuno Wave Rider 20
Early run as may be working late. Similar route to yesterday - it’s got a faster start than Melfort Road and takes in more climb so will switch to this as my new default 5k. Definitely going faster for similar effort.
In case any orienteers are reading I must clarify, when I wrote “similar” I meant “similar, but not the same as”. Whilst the distance, terrain and overall experience was similar, today’s run was designated as a “pre-breakfast time trial” so gets a title on the activity log. I apologise in advance for any upset or confusion caused.
Running - off road race (Llangorse) 32:25  4.82 km (6:44 / km) +290m 5:10 / km
slept:3.0 weight:75.3kg (sick) shoes: inov8 Mudclaw300 Dayglo/Blk
A fast course. Still not with it and distracted. Feeling lightheaded on the way down so stopped trying completely. 1st MDC.
Running 26:53  5.28 km (5:05 / km) +100m 4:39 / km
(sick) shoes: Mizuno Wave Rider 20
Earlier race not quite 5k so had to go out again. Feeling better for having been sat down for a long time in warm car I think.
- Jan 27 [1w, 0d]: ? - Western Night League
- Feb 3 [2w, 0d]: Y - Triple Gloucester Weekend - Middle Distance / Night Sprint / Long Distance
- Feb 10 [3w, 0d]: ? - Western Night League
- Feb 17 [4w, 0d]: Y - NGOC League 2
- Feb 22 [4w, 5d]: ? - Night Street Event
- Feb 24 [5w, 0d]: Y - British Night Championships (UKOL)
- Feb 25 [5w, 1d]: Y - BNC Weekend National Event (UKOL) and Welsh League
- Mar 3 [6w, 0d]: ? - NGOC League 3
- Mar 22 [8w, 5d]: Y - Night Street Event
- Apr 28 [14w, 0d]: ? - NGOC League 4
- May 10 [15w, 5d]: N - R2T2 postponed
all weeks |