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Training Log: rcro

In the last 7 days:

activity # timemileskm+m
  Running - off road4 2:44:33 19.87(8:17) 31.98(5:09) 330
  Running3 1:52:20 13.71 22.06 205
  Bouldering1 1:00:00
  S&C1 10:00
  Total9 5:46:53 33.58 54.04 535
averages - sleep:5.3
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Tuesday Feb 18 #

6 PM

Running 39:47 [4] 8.84 km (4:30 / km) +105m 4:15 / km
slept:5.0 shoes: Nike Streak 7

Floods still awful so wasn't ever going to try getting to the track. With Sunday race was going to be an easy intervals session - 5x 800m on Melfort Road, 3 down, 2 up.

Ups (15m ascent) were against a surprisingly strong wind but was moving fairly well.

Downs: 3:01, 2:51, 2:49
Ups: 3:06, 3:01
Roughly 1:15 jog recovery between efforts

Wearing racing flats as wanted another test run before the 10k. Ok for the efforts but found the up back home uncomfortable. Pretty sure they would be ok for a flat 10k (but I'll feel it in my legs after) - but as this one has a sharp climb and stony towpath maybe not the right time to bring out the flats.

https://www.strava.com/activities/3111458488

Monday Feb 17 #

7 PM

S&C 10:00 [3]
slept:5.0

Reluctantly decided to give the Malvern street o and visit mum later in the week a miss. Floods may have subsided a bit but everything will be in a mess. Will have to find something else to do with day off on Friday...

Also probably doing intervals on my own tomorrow. With a 250+ yr high flood on the Wye expecting Monmouth bridge to be kept shut for inspections until Wednesday.

Sunday Feb 16 #

1 PM

Running - off road warm up/down 8:10 [3] 1.6 km (5:06 / km) +10m 4:57 / km
shoes: Saucony Carrera XC 3

Delayed as long as possible as had nowhere to leave a jacket. Did an extra 300m to start after stopping the watch.

https://www.strava.com/activities/3105444936
2 PM

Running - off road race (Pittville Park XC) 45:41 [4] 10.12 km (4:31 / km) +80m 4:21 / km
slept:6.0 shoes: Saucony Carrera XC 3

We were all taken by surprise that this wasn't cancelled. Despite Herefordshire being officially closed and all main roads to the Forest being similarly afflicted - the organiser still thought it was a good idea to encourage people onto the roads when the authorities were clear in saying don't travel unless necessary (although not to people in Gloucester/Cheltenham...). End result was nobody from Hereford could get there, and most Forest didn't try. As only complete teams count for league scores, a significant degree of discrimination to west-of-Severn clubs :-(

Heart wasn't really into racing, and next to no people I know to race against. Went steady and maintained, dropping a lot of people towards the end. Extremely muddy and grip wasn't really there. Taking very wide lines on the corners, especially down, and stayed upright. Felt like I was working harder than I should have for the pace, but suppose I still could have done it faster if I really wanted.

https://www.strava.com/activities/3105447629

Flooding up around home is incomprehensible. I still can't get my head around 2007 river levels (and I was in it). That may be just a trickle in comparison by the end :-( My inner hydrologist is keeping a close eye on the Teme and Wye at the moment, whilst the media will make a big fuss of the Severn when it kicks off tomorrow (and given how high it is already, it will...) Glad I didn't come up to mum's this weekend - but was planning on going up on Thursday.
3 PM

Running - off road warm up/down 10:29 [3] 1.89 km (5:33 / km) +15m 5:20 / km
shoes: Saucony Carrera XC 3

Warm down with Alex, once I'd caught him. Think the first time ever anyone has done a longer warm down than him!

https://www.strava.com/activities/3105448104

Saturday Feb 15 #

10 AM

Running - off road (Wales Coast Path) 1:40:13 [3] 18.37 km (5:27 / km) +225m 5:08 / km
slept:5.5 shoes: inov8 Roclite 290 Grey

Most Parkruns off locally, for some reason, and didn't want to travel too far so went for a bit of the coast path with Marcus.

Rogiet to Chepstow. Long section of tarmac to start with, not much coast - but eventually got under the motorway and into the weather (and made good progress). Got to see what Sudbrook looks from above ground at last.

The good surfaces eventually ran out - turning into muddy bank alongside estuary (quick), then muddy fields away from coast (not quick). Quite a lot of mud above the ankles so hard going and mucky.

Quite nice to get into Chepstow again, and good surfaces. Saw some lambs, and daffodils. Full loop of town to the bridge where the coast path starts, then up to leisure centre where parked to finish.

Not a super hard effort today and missed the worst of the weather (it was a bit more in land during the morning). Decent relaxed long lunch after - and then surprised by the amount of water on the roads driving back.

https://www.strava.com/activities/3101477901/overv...

Saw two cars following each other get caught by a speed camera. Surely if you see it flash the car in front you would think to slow down rather than match it's speed? Maybe my expectations of society are too high - and both drivers will blame everything but themselves for being caught doing 70 in a 50 limit on a very wet day...

Friday Feb 14 #

Bouldering 1:00:00 [3]
slept:5.0

Thursday Feb 13 #

4 PM

Running 1:07:33 [3] 13.22 km (5:07 / km) +100m 4:55 / km
slept:5.0 shoes: Mizuno Wave Rider 22 White

Needed a recovery run so printed out an extract of OSM and ran the streets around Brynglas and east of the dual carriageway. Pace was steady to start with but tailed off as stomach cramps started when passing Sainsburys (on way out). Was in such a rush to get out whilst still daylight meant didn't have time to settle stomach before running.

End pace is about the slowest "running" I've done all year.

https://www.strava.com/activities/3096862584
8 PM

Running 5:00 [3]

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