Training Log Archive: Mark3In the 30 days ending Apr 30, 2016:
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Saturday Apr 30, 2016 #
Cycling (Control site checking) 53:15 [1] 8.2 km (9.2 kph) +28m
shoes: Specialized Sirrus Sport [bike
Checking and adjusting control sites... 1 hour 40 actual time.
Friday Apr 29, 2016 #
Note
(sick) (rest day)
Further work organising/planning my local urban event. It's more work than I expected. I have a lot of respect for people who do it a lot; and for larger events.
I think it would be a great thing to do in retirement...
Going to check all my control sites tomorrow.
Wanted to untick 'ill' but there's a strange ringing in my ears that I'm a bit worried about...
I think it would be a great thing to do in retirement...
Going to check all my control sites tomorrow.
Wanted to untick 'ill' but there's a strange ringing in my ears that I'm a bit worried about...
Thursday Apr 28, 2016 #
Running - Road/Track (NBRG 10k run) 51:22 [3] 10.01 km (5:08 / km) +38m 5:02 / km
ahr:125 max:144 (sick) shoes: Asics Nimbus 17
Recovery 10k while chatting. Bit windy. Legs heavy by the end - glad there's a couple of rest days coming up...
Back to about 90% of notill status.
Back to about 90% of notill status.
Wednesday Apr 27, 2016 #
Running - Road/Track intervals (B+W Training) 1:30:05 [5] 11.89 km (7:35 / km)
max:160 (sick) shoes: Asics Nimbus 17
6 x (500m,300m,200m) with 2mins,90s,3mins recovery.
Same session as Thursday but with longer, and stationary, recoveries. This made it much much easier. Apparently it's now warming up so we get more recovery and should be doing faster reps.
I couldn't feel my fingers by the end it was so cold.
500s: 1:37,39,36,34,37,37
300s: 54,54,54,53,54,55
200s: 33,34,34,34,34,34
The fact that these are so much faster than Thursday shows how much difference it made. Quite pleased with this consistency. Need to aim for 1:35 for the 500s.
Cold getting better; mainly just annoying blowing nose all the time.
Same session as Thursday but with longer, and stationary, recoveries. This made it much much easier. Apparently it's now warming up so we get more recovery and should be doing faster reps.
I couldn't feel my fingers by the end it was so cold.
500s: 1:37,39,36,34,37,37
300s: 54,54,54,53,54,55
200s: 33,34,34,34,34,34
The fact that these are so much faster than Thursday shows how much difference it made. Quite pleased with this consistency. Need to aim for 1:35 for the 500s.
Cold getting better; mainly just annoying blowing nose all the time.
Cycling (To/from WISE) 15:00 [3] 5.0 km (20.0 kph)
shoes: Specialized Sirrus Sport [bike
Tuesday Apr 26, 2016 #
Running - Road/Track (Jog to Aztec) 43:00 [2] 7.66 km (5:37 / km) +61m 5:24 / km
(sick) shoes: Asics Nimbus 17
Disappointed not to be doing either the Aztec OR the fell race, but decided discretion, valor etc and still felt a bit rough - lemsipping all day.
Fingers crossed, better in time for one more track session tomorrow or Thursday before resting on Friday and Saturday.
Fingers crossed, better in time for one more track session tomorrow or Thursday before resting on Friday and Saturday.
Monday Apr 25, 2016 #
Note
slept:4.0 (sick) (rest day)
Sore throat like swallowing glass. This made sleeping challenging.
Sunday Apr 24, 2016 #
Running - Trail race (Offa's Orror) 1:32:42 [5] 19.37 km (4:47 / km) +558m 4:11 / km
shoes: X-Talon 212 (Jan16)
https://drive.google.com/file/d/0B4ire04vm1ckUlRuU...
11th/231
Good battle with first lady Clare Prosser - ahead until the top of the second hill where she caught me up; then I knew there was one remaining hill so I had to get as big a gap as I could on the downhill in order to stand a chance of beating her, but then my ankle gave way on the precipitous bit at the top and I fell over and had to limp for a bit and she got away. I did overtake her again going down the hill but only managed to gain 10s or so which was nowhere near enough and she finished 30s ahead of me - all gained within the last km or so.
Feeling pretty bad up the hills. Richard thought I wasn't trying when he passed me - but I was! I was doing the downhills pretty well though. Bit of a cold/sore throat as well - hope that doesn't last long. I reckon it's from the guy I shook hands with at parkrun...
11th/231
Good battle with first lady Clare Prosser - ahead until the top of the second hill where she caught me up; then I knew there was one remaining hill so I had to get as big a gap as I could on the downhill in order to stand a chance of beating her, but then my ankle gave way on the precipitous bit at the top and I fell over and had to limp for a bit and she got away. I did overtake her again going down the hill but only managed to gain 10s or so which was nowhere near enough and she finished 30s ahead of me - all gained within the last km or so.
Feeling pretty bad up the hills. Richard thought I wasn't trying when he passed me - but I was! I was doing the downhills pretty well though. Bit of a cold/sore throat as well - hope that doesn't last long. I reckon it's from the guy I shook hands with at parkrun...
Saturday Apr 23, 2016 #
Running - Trail race (Parkrun - Lydney) 18:21 [5] 5.0 km (3:40 / km) +22m 3:35 / km
shoes: Mizuno Wave Kien
2nd to Daryl by 4s
http://www.parkrun.org.uk/lydney/results/weeklyres...
We set off way too fast, I tired before him and he opened up a 20s or so gap, but I was catching up again by the end; maybe with another lap... Good, fun race though. Really liked the course; narrow in places and wouldn't work with more than 100 people really, but fine with the 67 it had today.
http://www.parkrun.org.uk/lydney/results/weeklyres...
We set off way too fast, I tired before him and he opened up a 20s or so gap, but I was catching up again by the end; maybe with another lap... Good, fun race though. Really liked the course; narrow in places and wouldn't work with more than 100 people really, but fine with the 67 it had today.
Orienteering - Forest race (High Meadow NGOC) 57:53 [5] 7.52 km (7:42 / km) +287m 6:28 / km
shoes: X-Talon 212 (Jan16)
The takeaway lesson from this is that I just can't concentrate on orienteering enough if I've done Parkrun first. Really, really bad run - 10 minutes lost. Not sure what some other people were playing at out there to lose even more than that!
Too low down slope at 3, relocated on veg boundary, no real AP, 2mins.
Confused by phantom open area at 11 and then too high up slope, tried relocating from a platform but I was even more wrong than I expected so took a while, had to relocate from path end 200m away.4 mins.
Very slightly too high up slope to 19 and then kept going crazily too far, confused thinking registration tent was finish.4mins.
Generally rubbish.
Too low down slope at 3, relocated on veg boundary, no real AP, 2mins.
Confused by phantom open area at 11 and then too high up slope, tried relocating from a platform but I was even more wrong than I expected so took a while, had to relocate from path end 200m away.4 mins.
Very slightly too high up slope to 19 and then kept going crazily too far, confused thinking registration tent was finish.4mins.
Generally rubbish.
Running - Trail (CWR leg 1 recce) 2:23:17 [3] 18.7 km (7:40 / km) +498m 6:46 / km
shoes: Mizuno Wave Kien
Not even my leg, but helping out Daryl. Started from leg 1 finish and went halfway to start, then doubled back. Not going very fast, so didn't really feel the climb; knees and hips starting to get a bit sore by the end though.
Good fun and a lovely day; nice to have a chat while running for a change, and to revisit leg 1 from 2 years ago.
I haven't recced either of my legs in the past, but I can definitely see the advantage so I will this time.
Good fun and a lovely day; nice to have a chat while running for a change, and to revisit leg 1 from 2 years ago.
I haven't recced either of my legs in the past, but I can definitely see the advantage so I will this time.
Friday Apr 22, 2016 #
Note
(rest day)
Thursday Apr 21, 2016 #
Running - Road/Track intervals (B+W Training) 1:06:03 [5] 8.56 km (7:43 / km)
shoes: Asics Nimbus 17
4 x (500m,300m,200m) with jog recoveries
There were 6 but I really struggled with the active recoveries and my quads are still pretty painful from Tuesday - once my times started to get worse I thought best to call it a day.
500s:97,100,101,101
300s:58,57,58,58
200s:35,35,35,36
There were 6 but I really struggled with the active recoveries and my quads are still pretty painful from Tuesday - once my times started to get worse I thought best to call it a day.
500s:97,100,101,101
300s:58,57,58,58
200s:35,35,35,36
Wednesday Apr 20, 2016 #
Running - Road/Track (Recovery run) 40:58 [3] 8.45 km (4:51 / km) +61m 4:41 / km
ahr:133 max:149 shoes: Asics Nimbus 17
Quads on fire today so pushed back intervals until tomorrow.
Recovery run felt very hard so definitely the right decision!
Recovery run felt very hard so definitely the right decision!
Tuesday Apr 19, 2016 #
Running - Trail race (Blorenge - downhill race) 17:34 [5] 3.6 km (4:53 / km) +38m 4:38 / km
shoes: X-Talon 190 (blue)
Planned to go round the edge, but everyone was restricted to following the flagged route (not sure why).
Was doing pretty well until we got to the steep bit, but when it's that steep I'm not that confident descending, and I was passed by the first woman and some old men.
Lovely evening for it though.
Was doing pretty well until we got to the steep bit, but when it's that steep I'm not that confident descending, and I was passed by the first woman and some old men.
Lovely evening for it though.
Running - Trail race (Blorenge - uphill race) 32:32 [5] 3.7 km (8:48 / km) +465m 5:24 / km
shoes: X-Talon 190 (blue)
Pretty pleased with this - kept running for for the first 1250m - which is about two-thirds of the climb. Overtook two MDC guys who were walking - that was good. Then managed to stay ahead of one of them by ignoring the jelly legs and going pretty fast along the top; rewarded with 2nd on the segment ahead of some notables - but miles behind paul murrin unsurprisingly...
Monday Apr 18, 2016 #
Running - Road/Track intervals (B+W Training) 1:21:58 [5] 10.96 km (7:29 / km)
shoes: Asics Nimbus 17
2x(3x450m)(90s),(3mins),5x300m(45s),(3mins),10x150m(50mjog)
450s: 91,89,88,88,87,87
300s: 55,56,56,56,56
150s: 25,25,24,26,25,26,25,26,24,25
Getting better! Pushing hard as bottom of the class today; this clearly helped drag me round. Still not back to where I was a year ago, though.
450s: 91,89,88,88,87,87
300s: 55,56,56,56,56
150s: 25,25,24,26,25,26,25,26,24,25
Getting better! Pushing hard as bottom of the class today; this clearly helped drag me round. Still not back to where I was a year ago, though.
Sunday Apr 17, 2016 #
Orienteering - Urban race (Warminster urban) 43:55 [5] 9.96 km (4:25 / km) +72m 4:15 / km
shoes: Nike Pegasus 32
2nd/12 - beaten by Tom again :(
Lost 30s on #4 cutting an unnecessary corner which was not only slightly further but I also investigated some OOB on the way before realising and retracing.
Otherwise, most splits within 1-2s of each other. We both lost time not cutting a carpark with some very narrow gaps. He gained the rest of the time on the legs with the climb, where I was feeling yesterday a bit!
Good course; pretty easy but planned well and to the right distance before it got dull.
Lost 30s on #4 cutting an unnecessary corner which was not only slightly further but I also investigated some OOB on the way before realising and retracing.
Otherwise, most splits within 1-2s of each other. We both lost time not cutting a carpark with some very narrow gaps. He gained the rest of the time on the legs with the climb, where I was feeling yesterday a bit!
Good course; pretty easy but planned well and to the right distance before it got dull.
Saturday Apr 16, 2016 #
Running - Trail race (Cribyn Fell Race) 1:11:51 [5] 8.89 km (8:05 / km) +821m 5:32 / km
shoes: X-Talon 190 (blue)
There are no words
EDIT: there are some words. 30th/89.
http://www.mynydd-du.org.uk/cribyn-results-2016
Pleased to be only 13 minutes down actually!
I think this may be the hardest race I've ever done.
EDIT: there are some words. 30th/89.
http://www.mynydd-du.org.uk/cribyn-results-2016
Pleased to be only 13 minutes down actually!
I think this may be the hardest race I've ever done.
Friday Apr 15, 2016 #
Note
(rest day)
Thursday Apr 14, 2016 #
Running - Road/Track race (Weston Prom 5m) 30:10 [5] 5.0 mi (6:02 / mi)
shoes: Nike Pegasus 32
Paced excellently and so felt ok for about 3k rather than the 1st k being great and the remainder being death, like last time.
However - 10s slower. It was a bit windy (although not that much) which could've accounted for 10s I guess.
3:41,47,44,48,42,44,44,47
Struggling to get the rhythm back after the corners. Psychologically good - overtaking all the way round.
However - 10s slower. It was a bit windy (although not that much) which could've accounted for 10s I guess.
3:41,47,44,48,42,44,44,47
Struggling to get the rhythm back after the corners. Psychologically good - overtaking all the way round.
Wednesday Apr 13, 2016 #
Running - Road/Track (Recovery jog) 39:26 [2] 7.19 km (5:29 / km) +38m 5:21 / km
ahr:118 max:133 shoes: Asics Nimbus 17
Weston Prom race tomorrow, so Daryl and I just had a sedate jog today.
Tuesday Apr 12, 2016 #
Running - Trail intervals (B+W Training) 50:54 [5] 8.43 km (6:02 / km) +21m 5:58 / km
shoes: X-Talon 190 (blue)
6x1k (ish) on the grass at Coombe Dingle.
1ks (pace): 3:41,38,39,36,37,36
Not too bad for grass. Knee seems good.
1ks (pace): 3:41,38,39,36,37,36
Not too bad for grass. Knee seems good.
Monday Apr 11, 2016 #
Running - Road/Track (Recovery run) 46:25 [3] 9.47 km (4:54 / km) +55m 4:46 / km
shoes: Asics Nimbus 17
In a change from my usual Monday night intervals, just went for a recovery run today. Was a bit worried about my knee, but have done a few sets of exercises, and it felt fine tonight.
Put in one 400m ish effort where I remembered there was a segment - 2nd/243 by one second - damn that Daryl!
This run takes my trainers to 500 miles. Looking forward to getting some more that aren't half a size too big. These have lasted very well though; there's nothing wrong with them at all.
Put in one 400m ish effort where I remembered there was a segment - 2nd/243 by one second - damn that Daryl!
This run takes my trainers to 500 miles. Looking forward to getting some more that aren't half a size too big. These have lasted very well though; there's nothing wrong with them at all.
Sunday Apr 10, 2016 #
Orienteering - Forest race (Cranham) 1:18:10 [5] 10.67 km (7:20 / km) +302m 6:25 / km
shoes: X-Talon 212 (Jan16)
Bit of a mare. 6th/39 - showing that others had even more of one...
#1 - and so it begins. Saw a control in roughly the right place (actually 40m away) and when it wasn't mine; had no idea where I was. Should have clocked that it was in a small reentrant and so I was very close to the right place. Didn't, and ran around for a bit. (2mins) Dismal start.
Pretty good 2-7. Went down the reentrant on 7; discussions afterward made me think this is a worse route than to N, but looking at RG I'm not so sure; I'm happy with what I did.
#8, bad-thing number 2. Not safe enough; didn't follow the sensible reentrant, was slightly too low and slightly too far E. Michael followed me (sorry Michael!). (2mins)
Contoured way too much on 10 and was then too high - (1 min)
11, should have gone down and round but went up and then into the field over the high (note: not uncrossable, despite the legend) fence which wasn't too bad.
14, way too high up; didn't really make any effort to make map=ground so my own fault, (1min)
Good route to 15 as per Ben Mitchell, then ruined it by looking for the control before the gate?! (90s)
16-25 good (hurray!) although route choice to 21 via 24 not great ; straighter was faster. Ironic blip on 26 (Since already found this looking for #1) - too low down in reentrant.
7.5 mins lost; arrgh.
http://www.ngoc.routegadget.co.uk/rg2/#83&cour...
http://www.ngocweb.com/results/results_16/G1res.pd...
No mistakes puts me third which is bit more respectable; great run for Andy Monro, then...
Bit of knee pain which feels a bit ITBish; possibly unsurprising given yesterday; luckily I know all the exercises for that :)
#1 - and so it begins. Saw a control in roughly the right place (actually 40m away) and when it wasn't mine; had no idea where I was. Should have clocked that it was in a small reentrant and so I was very close to the right place. Didn't, and ran around for a bit. (2mins) Dismal start.
Pretty good 2-7. Went down the reentrant on 7; discussions afterward made me think this is a worse route than to N, but looking at RG I'm not so sure; I'm happy with what I did.
#8, bad-thing number 2. Not safe enough; didn't follow the sensible reentrant, was slightly too low and slightly too far E. Michael followed me (sorry Michael!). (2mins)
Contoured way too much on 10 and was then too high - (1 min)
11, should have gone down and round but went up and then into the field over the high (note: not uncrossable, despite the legend) fence which wasn't too bad.
14, way too high up; didn't really make any effort to make map=ground so my own fault, (1min)
Good route to 15 as per Ben Mitchell, then ruined it by looking for the control before the gate?! (90s)
16-25 good (hurray!) although route choice to 21 via 24 not great ; straighter was faster. Ironic blip on 26 (Since already found this looking for #1) - too low down in reentrant.
7.5 mins lost; arrgh.
http://www.ngoc.routegadget.co.uk/rg2/#83&cour...
http://www.ngocweb.com/results/results_16/G1res.pd...
No mistakes puts me third which is bit more respectable; great run for Andy Monro, then...
Bit of knee pain which feels a bit ITBish; possibly unsurprising given yesterday; luckily I know all the exercises for that :)
Saturday Apr 9, 2016 #
Running - Trail race (Compton Downland Challeng) 2:34:10 [5] 32.94 km (4:41 / km) +546m 4:19 / km
shoes: Mizuno Wave Kien
4th - http://www.sportsystems.co.uk/ss/results/Compton%2...
Miles behind the top 3...
This was hillier and tougher than I expected. Made shoe choice based on Google earth which was probably right overall - but not for the first 4k - slipping around a bit.settled into 5th place fairly early on. Plan was to have gels at 8 mile and 11 miles as that's where it looked like the hills were, note to self, that gap is too small. Actually found another hill so it was more like 12 miles which was better anyway.
Mentally I thought it was all downhill from 12,but it turned out id mixed up down and up and I really struggled up the biggest hill on the course,getting caught by 6th (who said to me - ' at least its not the Blorenge!' Turned out he was there last week...)
Then we ran together until about 15 where we passed the guy in 4th that looked like he'd dropped out - exhausted rather than injured we think - then after some bad signage the two of us ran an extra 600m
- I think the top 5 must all have done this - we saw marshals driving toward us who I assume were going to tell the previous marshals to pull their fingered out -
Despite me having a map...
Anyway I suddenly felt ok for some reason and was able to get away from 5th; gained a minute or so on him over the last 5k.
Surprised to be only marginally faster than the grizzly - but I suspect that despite being notionally the same length, this was actually quite a bit further, especially with the error.
Good race though - my next long one is the marathon...
EDIT: yes, 2k further!
Miles behind the top 3...
This was hillier and tougher than I expected. Made shoe choice based on Google earth which was probably right overall - but not for the first 4k - slipping around a bit.settled into 5th place fairly early on. Plan was to have gels at 8 mile and 11 miles as that's where it looked like the hills were, note to self, that gap is too small. Actually found another hill so it was more like 12 miles which was better anyway.
Mentally I thought it was all downhill from 12,but it turned out id mixed up down and up and I really struggled up the biggest hill on the course,getting caught by 6th (who said to me - ' at least its not the Blorenge!' Turned out he was there last week...)
Then we ran together until about 15 where we passed the guy in 4th that looked like he'd dropped out - exhausted rather than injured we think - then after some bad signage the two of us ran an extra 600m
- I think the top 5 must all have done this - we saw marshals driving toward us who I assume were going to tell the previous marshals to pull their fingered out -
Despite me having a map...
Anyway I suddenly felt ok for some reason and was able to get away from 5th; gained a minute or so on him over the last 5k.
Surprised to be only marginally faster than the grizzly - but I suspect that despite being notionally the same length, this was actually quite a bit further, especially with the error.
Good race though - my next long one is the marathon...
EDIT: yes, 2k further!
Friday Apr 8, 2016 #
Running - Road/Track race (Elimination race) 13:16 [4] 3.26 km (4:04 / km) +27m 3:54 / km
max:158 shoes: Nike Pegasus 32
8 starters with 1 dsq for not trying meant 6x500m
500s: 1:38,50,44,46,50,38
1st place. Only really had to try on the first and last ones.
I have discovered that I suck at all the other events we did: jumping, sprinting, squatting and benching - it's a good job I have running...
500s: 1:38,50,44,46,50,38
1st place. Only really had to try on the first and last ones.
I have discovered that I suck at all the other events we did: jumping, sprinting, squatting and benching - it's a good job I have running...
Thursday Apr 7, 2016 #
Note
(rest day)
Elimination race tomorrow should be good - I think there are nine of us; approx. 500m laps, last place is eliminated each lap, next lap starts as soon as second to last person crosses the line.
If it was just a 4.5k race I'd be confident, but since Chris (eg) probably thinks he's going to come last, he's going to treat it like a single 500m race. Therefore, everyone else will too. So it's going to be really hard to pace.
Hopefully everyone will play it really tactically for most of the lap, and try and outsprint each other, and I will be able to just aim for 1:40s or something (there is a bit of a hill, though, so who knows what rep times will be)...
If it was just a 4.5k race I'd be confident, but since Chris (eg) probably thinks he's going to come last, he's going to treat it like a single 500m race. Therefore, everyone else will too. So it's going to be really hard to pace.
Hopefully everyone will play it really tactically for most of the lap, and try and outsprint each other, and I will be able to just aim for 1:40s or something (there is a bit of a hill, though, so who knows what rep times will be)...
Wednesday Apr 6, 2016 #
Running - Road/Track intervals (B+W Training) 1:18:31 [5] 10.54 km (7:27 / km)
max:162 shoes: Asics Nimbus 17
3 x (5x400m(60s),(2mins))
400s: 79,77,79,79,79,80,78,78,79,78,80,79,78,80,78
Windy. 4/10? Maybe only 3. Really struggling into the wind though, felt great on the home straight when it was sideways.
Consistent performance anyway which is good.
400s: 79,77,79,79,79,80,78,78,79,78,80,79,78,80,78
Windy. 4/10? Maybe only 3. Really struggling into the wind though, felt great on the home straight when it was sideways.
Consistent performance anyway which is good.
Tuesday Apr 5, 2016 #
S+C 11:00 [5]
Monday Apr 4, 2016 #
Running - Road/Track intervals (B+W Training) 1:09:06 [5] 10.29 km (6:43 / km)
max:167 shoes: Asics Nimbus 17
6*800m(400 jog)
I did not fancy 8*1k - although actually, after the warm up, my legs/glutes (which have been aching all day) felt fine.
Nice to be at the front of the medium group rather than at the back of the fast group for a change, as well.
800s: 2:40,45,43,48,45,46
Pretty consistent. Faster than January. Very wet during warm up but once the rain stopped, nice running weather, very little wind.
I did not fancy 8*1k - although actually, after the warm up, my legs/glutes (which have been aching all day) felt fine.
Nice to be at the front of the medium group rather than at the back of the fast group for a change, as well.
800s: 2:40,45,43,48,45,46
Pretty consistent. Faster than January. Very wet during warm up but once the rain stopped, nice running weather, very little wind.
Sunday Apr 3, 2016 #
Orienteering - Forest race (Norbury Park) 1:05:43 [5] 9.62 km (6:50 / km) +314m 5:52 / km
shoes: X-Talon 190 (orange)[9.5]
http://www.mvoc.routegadget.co.uk/rg2/#44&cour...
http://obasen.orientering.se/winsplits/online/en/d...
http://www.mvoc.org/Events/20160403AnniversaryEven...
It's amazing what you can make your body do if you have pre-entered something. Legs were destroyed from the fell race but could only really feel it up the hills once I got going. Then had a pretty good run (navigation just felt to easy after the JK; especially at 1:10,000) and only made a couple of mistakes:
#17 - assumed that I'd be able to see the ridge and therefore wouldn't need an AP; unfortunatly the ridge wasn't as obvious as I had expected and I should have had some kind of backup plan (2mins)
#18 - no real AP; tried to save one contour of ascent not going to a PJ - terrible strategy (1min), navigationally fine but too tentative
8th/47 - actually expected to be higher up, but the field was a bit higher quality than I expected! Happy to be only 5 mins down tbh.
http://obasen.orientering.se/winsplits/online/en/d...
http://www.mvoc.org/Events/20160403AnniversaryEven...
It's amazing what you can make your body do if you have pre-entered something. Legs were destroyed from the fell race but could only really feel it up the hills once I got going. Then had a pretty good run (navigation just felt to easy after the JK; especially at 1:10,000) and only made a couple of mistakes:
#17 - assumed that I'd be able to see the ridge and therefore wouldn't need an AP; unfortunatly the ridge wasn't as obvious as I had expected and I should have had some kind of backup plan (2mins)
#18 - no real AP; tried to save one contour of ascent not going to a PJ - terrible strategy (1min), navigationally fine but too tentative
8th/47 - actually expected to be higher up, but the field was a bit higher quality than I expected! Happy to be only 5 mins down tbh.
Saturday Apr 2, 2016 #
Running - Trail race (Llanbedr to Blaenafon AL ) 2:39:39 [5] 25.19 km (6:20 / km) +1328m 5:01 / km
shoes: X-Talon 212 (Jan16)
Tough race. Started slowly up Crug Mawr and was passed a lot,but got them all back on the downhill. Re-passed again going up Sugar Loaf but did manage to run all the way up.
Took the wrong path coming down - a group of us were all together and we all thought the others knew where they were going...actually it would have been better to carry on down,but we elected to bash our way across the bracken to the right path,which added a bit of distance and climb. Lesson learned though!
Fast descent into Abergavenny and thought was catching people - but actually they were just the ones who'd got past due to the mistake :(
Had the double espresso energy gel at this point which was ludicrously nice; like a cross between chocolate and coffee.definitely the best flavour ive tried.
Just about kept running through the woods up to the base of Blorenge but there was no way I was running up that thing. It was very hard; it would've been very hard even without the previous 20k. Confusing to have the marshal there and not and the trig point?
Small mistake at the radio masts - not sure what I was doing here; tiredness definitely affecting decision making ability. Luckily the route from there onward was reasonably well marked.
Pretty happy with time/position; could've been a few mins faster without sugar loaf mistake - aim for 2:35 next year? If I want to put myself through that again!
Took the wrong path coming down - a group of us were all together and we all thought the others knew where they were going...actually it would have been better to carry on down,but we elected to bash our way across the bracken to the right path,which added a bit of distance and climb. Lesson learned though!
Fast descent into Abergavenny and thought was catching people - but actually they were just the ones who'd got past due to the mistake :(
Had the double espresso energy gel at this point which was ludicrously nice; like a cross between chocolate and coffee.definitely the best flavour ive tried.
Just about kept running through the woods up to the base of Blorenge but there was no way I was running up that thing. It was very hard; it would've been very hard even without the previous 20k. Confusing to have the marshal there and not and the trig point?
Small mistake at the radio masts - not sure what I was doing here; tiredness definitely affecting decision making ability. Luckily the route from there onward was reasonably well marked.
Pretty happy with time/position; could've been a few mins faster without sugar loaf mistake - aim for 2:35 next year? If I want to put myself through that again!
C • Aim 2
Friday Apr 1, 2016 #
Note
(rest day)