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Attackpoint - performance and training tools for orienteering athletes

Training Log: rcro

In the last 7 days:

activity # timemileskm+m
  Running - off road2 8:32:31 30.26(16:56) 48.7(10:31) 2720
  Orienteering - Urban1 47:17 5.92(8:00) 9.52(4:58) 20
  Running1 46:31 4.83(9:38) 7.77(5:59) 125
  Total4 10:06:19 41.0(14:47) 65.99(9:11) 2865
averages - sleep:4.8 weight:74kg
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MoTuWeThFrSaSu

Saturday Jun 23 #

10 AM

Running - off road (Transfan) 6:58:36 [5] 35.91 km (11:39 / km) +2350m 8:47 / km
slept:5.0 weight:74kg (sick) shoes: inov8 Mudclaw300 Dayglo/Blk

Reverse Transfan on what felt like the hottest day of the year - and very little shelter. Not coughing up *that* much in the car driving over - but still some way from recovered. Think that was shown by struggling for breath and high heart rate for much of the run.

Paired up with Mark pretty much from the start, and gained Lewis and Alex to make a group of 4 by Storey Arms - and we stuck together the rest of the way. at fairly social pace, which allowed us to enjoy it more. Less enjoyable was the mosquitoes - have been keeping a running total of kills today (41), with many more getting away - Fan Fawr was particularly bad and will be covered in lumps tomorrow.

Very little uphill running due to the heat and lack of shade. Went the long way to Fan Llia which was mostly run but we were pretty slow going back up - but we did have a near perfect line down to the support station at road crossing.

Next phase was always going to be a slog. Very slow up through the tussocks to Fan Nedd, then had quite a long stop at the top with Rodney Archard (NGOC) who was playing with his radio mast. Gave us some time to appreciate all the views. Some jogging up Fan Gyhirych but mostly walk on runnable climb. I was starting to die by now so descent wasn't fun (can it ever be?) and the hill with no name was a struggle too.

John was parked in the Towy valley and had ice lollies and lots of other food so made sure to stock up as the last section can take a very long time. Again was really struggling with the climb up to Fan Brycheniog (yet seems to have all been faster than last time!) - and this time it was Jules Carter (I think) + dog that we met and stopped to talk to. By the time had got to Bannau Sir Gaer ridge I had a bit more life in me and was pulling the group along to get us finished in under 7 hours with some bits of jogging - and got the route from Carreg yr Ogof to the fields right this time. Shame that the drop after the fell and road up to the finish is so hard! Broke 7 hours.

Big struggle due to illness, lack of good training, and seems I was struggling to digest food and take in water. Drank about 6L on the run but feeling dehydrated.

Enjoyable, would do it again - but don't see my wanting to try for a good time any time soon.

https://www.strava.com/activities/1657197593

Watch has exceeded my expectations - based on it's size; with HR turned off used just 35% battery in the first 6 hours of GPS running, then a further 7% for the last hour with GPS and HR recording. Based on various reviews was assuming life would struggle to get above 8 hours recording.

Friday Jun 22 #

11 AM

Running 46:31 [3] 7.77 km (5:59 / km) +125m 5:32 / km
slept:5.5 shoes: Mizuno Wave Rider 20

Nice day so went out to the forest to look for snakes. Didn't find many, but seems since Saturday there's been quite a bit of vegetation cut back - still found 3 adders, 2 lizards and a grass snake.

Short test run with a lot of coughing to see if I'm ok for the Transfan. I think the answer, based on how I was going today, is "no" - but if I build in an assumption that I'll have improved further by tomorrow then I can force it to be "yes", and to be honest, am feeling ok at home this afternoon.

Pace was quite poor, and was not feeling too good. A lot of this was down to eating too close to running, and the sun being strong making it feel a lot hotter than it actually was. Probably pushing too hard up the hill and stopped by Boys Grave car park to clear my throat, but was going ok from there when in the shade. Not wanting to do any more distance or strain today.

https://www.strava.com/activities/1654688331

Thursday Jun 21 #

Note
slept:7.0 (sick)

A lot better for some sleep and rest - stayed in bed until 10 (so 12 hours lay down) before forcing myself to get out and do something with the day off.

Test walk to Tesco and back with shopping was ok so prescribed some sunshine to help recover and went for a walking explore of Barry Island - which like the town, could make for a nice map.

Tempted to join in the suggested run up Pen y Fan tonight as think I’m just about ok enough - but with starting point moved to Neuadd (making it 12k not 5), and having to drive all the way increased requires “awake” time - decided sticking to the original rest day plan is a better idea.

Will aim to get out and do something short (<10k) and easy closer to home tomorrow morning.

Note - really struggled to get any phone signal in Cardiff/Barry today - has it been restricted due to the concert?

Note 2 - with concert in Cardiff, no trains, M4 closed by crash (second rush hour in a row) causing tailbacks back to Bristol, appears to have been a very wise decision to take leave

Wednesday Jun 20 #

6 PM

Orienteering - Urban (Bradley Stoke) 47:17 [3] 9.52 km (4:58 / km) +20m 4:55 / km
slept:3.0 (sick) shoes: Mizuno Wave Rider 20

Think today was the day that broke me - as added to pollen allergy, complete exahustion, now suffering from cold and a bad reaction to an insect bite on my leg (likely from whatever was flying around Mark's garden).

With all this making quite a distraction can't sat I enjoyed the orienteering much - and found it much more of an eyesight test than I am used to. Early on worked out there was always going to be a dead end, but took a lot of effort to find them.

Just about managed to get around the course without retiring - but as the "canopy" I ran through on 11-12 was actually a building in an uncrossable wall I would have voluntarily DQed myself if I hadn't already missed a control due to all other distractions.

Really feeling ill after and straight to bed once home.

https://www.strava.com/activities/1651152874

Tuesday Jun 19 #

6 AM

Note

Another fairly tough morning commute (2:15 hrs) - but at least today didn’t involve sitting in a luggage rack until our train got cancelled due to shortage of drivers. Unfortunately the following train was half missing due to shortage of carriages, and a general shortage of common sense from First Great Western to join together our cancelled Class 158 unit to the Class 158 unit that was running (the cancelled will run to Bristol out of service later on...)

Not sure how Paul Gebbett got around the Jukola with his eyesight as he walked past me and then stood less than 12cm away from said luggage rack and managed to not notice me for quite a long time!
6 PM

Running - off road (MDC Pontneddfechan) 1:33:55 [3] 12.79 km (7:21 / km) +370m 6:25 / km
slept:4.0 shoes: inov8 Mudclaw300 Dayglo/Blk

MDC waterfalls run.

Expecting to struggle with it being wet and so rocky - and did to an extent. Generally towards the back of the faster group but moving consistently. These shoes really aren't the best on this terrain so quite a bit of sliding, and tripping later on.

A few lessons to be learned from runners getting detached (one intentionally) - but our group was doing a much better job at re-grouping and sticking today than it has done for a while.

https://www.strava.com/activities/1649188286

Monday Jun 18 #

Note
slept:4.0 (rest day)

With extended commute meaning not home until 7.30 (and having to spend 90 mins sat in a luggage rack this morning - as the better option vs standing), was tired and weather closed in. Suffering a bit from a pollen allergy too so ends up being a reluctant rest day, and first day off for new watch. Well off step target and will be lucky to get beyond 11,000 by the end of the day

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