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Training Log: rcro

In the last 7 days:

activity # timemileskm+m
  Running6 3:28:32 23.81(8:45) 38.32(5:27) 475
  Running - off road1 2:54:48 13.44(13:00) 21.63(8:05) 875
  Total7 6:23:20 37.25(10:17) 59.95(6:24) 1350
averages - sleep:5.1
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2:54
0:00
TuWeThFrSaSuMo

Sunday Oct 21 #

10 AM

Running - off road (Malverns) 2:54:48 [3] 21.63 km (8:05 / km) +875m 6:43 / km
slept:5.0 shoes: Mizuno Wave Rider 22

Wanted to get a long hilly run in before the OMM and wasn't able to join Ben last week due to Mark's birthday (which itself was nice!).

Without too much difficulty persuaded Tom Cochrane out to run along the Malverns and he was keen. Had a feeling I would break him with the hills and distance but he managed 10 miles ok.

Out mostly following the ridge lines until 11k - which was at the base of North Hill. Stopped there for food and drink and texting and then headed back. Stuck to the tarmac down from Worcester Beacon to Wyche Cutting, but ridged onto British Camp. As Tom was struggling skipped British Camp and never intended going back up over Midsummer Hill at the end.

Generally going ok - pace was easy, but I didn't want hard. Ran in trainers but still feeling the impact for the last 4k. Suppose there was a lot of impact yesterday too so could be a good idea to keep it easy this week.

Pretty warm - really not like it's only one week until the clocks go back. And the hills were teaming with dodgy brummie accents (if you thought Birmingham's was bad, try Bromsgrove...). Glad I took fluids with me.

Following run went over to meet Ben to play with tent, kit, pack bags, and swap notes on Patrick Jones. My bag was a struggle (it claims to be 20L but I've never believed that, and fitting my kit took over an hour of fighting, and there's still little bits to go... ordered a larger rucksack to come during the week).

A little surprised to be hitting the M4 at rush hour, and to find Mark and Alice in the queue as I sailed past in the left hand lane. For reference, Coldra to High Cross took me just 6 minutes despite the traffic - timing from songs. Was expecting the worst when I saw all the lorries queuing on the bridge!

https://www.strava.com/activities/1918608582

PS. The midweek evening race at Hollybed Common in January has been causing some problems since it was announced at the same time as NGOC announced an evening street-o (running with said co-ordinator today, the NGOC has been rescheduled ;-) ). Really don't get why Harlequins like to use their better night-o venues for the mid-week and leave the crap (Frith Wood/British Camp/Wyche Ridge/Worcester Beacon) for the WNLs. Suppose they did use Old Hills for a mid-week a couple of years ago...

PPS. Something I've never understood - I can always find the Downs/Brockhampton/home straight away when on the top of the Herefordshire Beacon, but 4 miles closer on the Worcester Beacon never takes less than a minute, lining up off one of the golf balls... And couldn't see Clee Hill for mist today!

Saturday Oct 20 #

8 AM

Running warm up/down 9:40 [3] 1.61 km (6:00 / km) +10m 5:49 / km
shoes: Mizuno Wave Rider 22

Needed to do some stretches as legs weren't ready for a hard run. Skipped the briefing and went straight to start again - start was 10 mins late so lots more stretching by the big sign.

https://www.strava.com/activities/1915622235
9 AM

Running race (Severn Bridge Parkrun) 18:08 [5] 5.0 km (3:38 / km) +25m 3:32 / km
slept:5.0 shoes: Mizuno Wave Rider 22

Second go at this - but was never intending on coming here or having a hard run today. Was in the slip road at the Coldra when I thought conditions might be good for a sub-19, and I had trainers with me...

I really can't complain about how the run went today. Pacing was good, no pains or niggles. Was even leading for over 2k (in a road race!) - just it wasn't the 2k I would have preferred it to be. I'm still not totally over from this latest illness - but don't think it hindered me significantly.

Quite nice in the mist as couldn't see how far still to go.

Sub 18 5k should definitely be achievable at some point. But based on my current form, on this course, 18:08 is as good as it'll get for now. Speed is pretty impressive, but acceleration isn't - hence why I was behind out the start and lost the lead at the hairpin. Easily the fastest on the uphill gradients though, and if the finish was up where the half goes would have been much closer to the winner.

https://www.strava.com/activities/1915622893

Matt Whipple has been approached to join Lliswerry so I've been talking through the sorts of training. Whilst they are a good club, whilst a member my 5k PB dropped just 17s in 3 years; in the 9 weeks I've been in FoDAC it's dropped 50...
10 AM

Running warm up/down 7:36 [3] 1.19 km (6:23 / km) +30m 5:40 / km

Needed a bit of distance so loop around the slip roads. To be honest, legs feeling nowhere near as bad as they did after last time - helped by the different shoes and not having blisters.

https://www.strava.com/activities/1915623389

Thursday Oct 18 #

6 PM

Running (Forest Thursday) 1:11:56 [3] 13.41 km (5:22 / km) +260m 4:53 / km
slept:5.0 shoes: Mizuno Wave Rider 22

Second week of pushing Thursday training - just a relatively swift social run from Parkend to Ellwood giving some good surfaces and a couple of hills.

Just Harry out tonight but some good chat about various gripes and other aims for FoDAC. Seems like a lot of the ideas I had for NGOC may get a better reception here!

Won't be out next Thursday.

https://www.strava.com/activities/1912958230

Wednesday Oct 17 #

6 PM

Running 33:48 [3] 5.84 km (5:47 / km) +145m 5:09 / km
slept:5.0 shoes: Mizuno Wave Rider 22

Easy paced run from home to get the legs going as feeling last night quite a bit.

Might have done the street-o if I'd known it was on - not in my work calendar and appears I'd missed any mention of it elsewhere. But should be back out in the forest tomorrow so maybe not.

https://www.strava.com/activities/1910880228

Tuesday Oct 16 #

6 PM

Running intervals 1:07:24 [5] 11.27 km (5:59 / km) +5m 5:58 / km
slept:5.5

FoDAC track session. Long pyramids - 2/4/8/4/2 with 3 mins rest between. 2s and 4s supposed to be fast (3k pace), 8 slower (10k pace).

Generally going well, and keeping up with Cory (also claiming to be going well) and not that far down on Pete. The 8 started at 10k pace, but after the turn everyone else went fast, so second half was same pace as all the others. Quick at the end too - may have been a bit of a race. Seems that I've got a decent amount of speed now.

Watch agrees. After telling me everything I'm doing is "unproductive" (including the XC), all of a sudden training is good and VO2 max estimate has shot up 3 to 60...

Pace
2: 3:24/km (0.57km)
4: 3:25/km (1.17km)
8: 3:37/km (2.23km)
4: 3:20/km (1.21km)
2: 3:03/km (0.66km)

Sounds like a bit more interest in a Forest Thursday this week - with possibility of an actual coached session.

https://www.strava.com/activities/1908896546

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