Training Log: rcro
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running - off road||4|| 6:08:14|| 32.86||(11:12)|| 52.89||(6:58)|| 1600|
| ||Orienteering - Urban||1|| 36:32|| 4.22||(8:40)|| 6.79||(5:23)|| 55|
| ||Total||5|| 6:44:46|| 37.08||(10:55)|| 59.68||(6:47)|| 1655|
|averages - sleep:3.3|
Running - off road 1:21:35  10.78 km (7:34 / km) +430m 6:19 / km
slept:2.5 shoes: inov8 Mudclaw300 Dayglo/Blk
With Marcus and Will up the Garth and to Garth quarry. Pace nice and slow but felt harder than it should have for the speed. Hopefully will sleep better next couple of nights and be able to stretch out the legs.
Orienteering - Urban (SWOC Heath) 36:32  6.79 km (5:23 / km) +55m 5:10 / km
slept:2.0 shoes: Mizuno Wave Rider 19
Maybe the last day of summer... Garage called up at 3.10 so had to run to catch the 3.45 train back... whose air conditioning wasn't working... then walk 2 miles in blistering heat to Spytty to hand over a lot of money. At least the traffic was pretty clear today.
Not much energy to run and, to be honest, wasn't enjoying it much because of heat and tiredness. The fun stopped once turning to head back into the park and remainder was just trying to hold on. Lost a bit of time looking for 11 - then saw it but couldn't get to it through green. Pleased to reach the finish!
Fingers crossed there'll be some cold and rain to moan about tomorrow :-)
Running - off road (MDC Waterfalls) 1:44:23  13.26 km (7:52 / km) +450m 6:44 / km
slept:3.0 shoes: inov8 Mudclaw300 Dayglo/Blk
MDC run around the Pontneddfechan waterfalls. Very very hot and quite a lot of water stops to submerge and cool off.
Running the route better than last time - whilst being very careful with the constant trip hazards on all the paths. Unfortunately shoes not doing wet rock at all and jarred neck trying to avoid drowning when sliding at last stream crossing, and slimy rocks gave way beneath me when standing still going into water the last time and think have sprained a thumb and pulled something in shoulder - both now hurting quite a lot.
At least wasn't too far out from the finish, and the slow pace and swimming stops made the run fun and heat bearable.
Running - off road 2:13:25  19.69 km (6:47 / km) +430m 6:07 / km
slept:4.0 shoes: Mizuno Wave Rider 19
Helping Ben recce most of his leg of CWR and delivering Anders' race number in Ebley.
Didn't do actual route as would take too much time moving cars and as running in trainers could just take the road up to Edge and follow the route from there.
Incredibly hot - didn't feel hotter than yesterday (but it was!) but complete lack of any breeze made it quite unbearable at times. Hopefully it will cool down next week (but suppose it would be quite fun if the heat stays on Snowdonia ;-) )
Legs pretty tired from pounding hard surfaces but nice to get out and enjoy the views at a sociable pace.
Running - off road (Coity Race) 48:51  9.16 km (5:20 / km) +290m 4:36 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk
Coity fell race - in possibly the hottest conditions I have ever "raced" in. Unbearable when not against a breeze.
Not quite "racing" as pretty tired from the week, Cotswold Way Relay next week, and still digesting the third of a cake I ate rather late last night. Plan was to just jog around steadily.
This plan worked quite well - but was frustrating on the first climb as people were all so slow! Once on the tarmac I maintained pace and let everybody else past and shoot off ahead.
Come the second climb and caught back and overtook several people, again kept pace steady and sat back and watched as many came back past me on the gentle descent.
Once got to sauna valley was net gaining places. Pace steady on the stony bit and kept it up on the gradual climb to the top. Past 15+? Only a mile left once at the top so did start on the effort from there - as had worked into a good position. Hard work and HOT! Only net loss of 2 places on the main descent, helped by a decent sprint to the line to make back the other two.
Not suffering too much. Legs feeling better now than they did before I started.
Within 1s or so of my time from 2 years ago if I remembered correctly.
- Jun 28 [0w, 5d]: Y - SBOC Local Event - Summer League 7
- Jun 29 [0w, 6d]: ? - Summer Evening Event 2
- Jun 29 [0w, 6d]: ? - Evening Urban Event
- Jul 1 [1w, 1d]: Y - NGOC League 7
- Jul 5 [1w, 5d]: Y - Cardiff Park Series 5
- Jul 12 [2w, 5d]: Y - SBOC Local Event - Summer League 9
- Jul 18 [3w, 4d]: Y - R2T2 - event 1
- Jul 19 [3w, 5d]: Y - Cardiff Park Series 6
- Jul 26 [4w, 5d]: Y - SBOC Local Event - Summer League 10
- Aug 9 [6w, 5d]: Y - SBOC Local Event - Summer League 11
- Aug 16 [7w, 5d]: Y - Summer Evening Event 4
- Aug 19 [8w, 1d]: ? - Chairman's Challenge and Social Four Fans
- Aug 24 [8w, 6d]: Y - R2T2 - event 2
- Sep 1 [10w, 0d]: ? - Caddihoe
- Sep 7 [10w, 6d]: Y - Evening Urban Event
- Sep 13 [11w, 5d]: Y - R2T2 - event 3
- Sep 17 [12w, 2d]: ? - NWO Urban Event
- Oct 22 [17w, 2d]: Y - CompassSport Cup Final
all weeks |