Training Log Archive: RHFIn the 31 days ending Jan 31, 2020:
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Friday Jan 31, 2020 #
9 AM
Running 32:10 [3] 6.04 km (5:20 / km)
shoes: Mizuno Paradox 4 2019
Morning loop around Shirley and the Common before our weekend away. Legs feeling tired after last night and my knee hurting a bit. Not had that much knee pain for a while. Parkrun tomorrow then will take it easier for a bit
Thursday Jan 30, 2020 #
6 PM
Orienteering race 51:44 [4] 10.4 km (4:58 / km)
shoes: Mizuno Paradox 4 2019
Wessex Night League Marchwood +1min on Nick
WIth a bonus (but slightly controversial) control, go to it and Alan will ask you a question. Turns out the question was how many turrets did the castle have? Tricked a lot of people :/ Had a bit of a plan before hand to do the barracks and probably the map insert by Southampton water.
WIth a bonus (but slightly controversial) control, go to it and Alan will ask you a question. Turns out the question was how many turrets did the castle have? Tricked a lot of people :/ Had a bit of a plan before hand to do the barracks and probably the map insert by Southampton water.
7 PM
Running warm up/down 5:41 [2] 1.02 km (5:34 / km)
shoes: Mizuno Paradox 4 2019
Wednesday Jan 29, 2020 #
6 PM
Yoga/Stretching/S&C 45:00 [1]
Tuesday Jan 28, 2020 #
12 PM
Running 33:27 [3] 6.58 km (5:05 / km)
shoes: Mizuno Paradox 4 2019
Nursling Church with Tim
Hadn't fully decided on running but it looked nice so headed out. Bumped into Tim in the bike shed and we both wanted similar thing. The path was a bit flooded but we were able to skirt it. The fields were properly flooded and some poor horses were in the corner. RSPCA note on the fence. Felt alright and good to run with Tim
Hadn't fully decided on running but it looked nice so headed out. Bumped into Tim in the bike shed and we both wanted similar thing. The path was a bit flooded but we were able to skirt it. The fields were properly flooded and some poor horses were in the corner. RSPCA note on the fence. Felt alright and good to run with Tim
Monday Jan 27, 2020 #
12 PM
Yoga/Stretching/S&C 1:00:00 [1]
Sunday Jan 26, 2020 #
12 PM
Yoga/Stretching/S&C 30:00 [1]
Saturday Jan 25, 2020 #
10 AM
Running warm up/down 7:58 [2] 1.51 km (5:17 / km)
shoes: X-Talon 212 2017
11 AM
Orienteering race 1:08:29 [5] 11.22 km (6:06 / km)
shoes: X-Talon 212 2017
BKO Star Posts Brown 5th +8:30 on Tom
Last time here in 2014, I had one of my two ever Did Not Finishes. Fortunately finished this time! ... Realised it's 3 life DNFs, two orienteering (here in 2014 and Scottish 6 Days 2015 final day) and one mountain marathon (LAMM 2014).
Found the area quite tough and physical off path. Unsure if I nailed the long route choice, decided to go for as straight as possible but the paths were very wiggly in the middle section (then a small miss in the circle, a bit too high). +2:02 on Tom but that may be a fair amount down to running speed! Lost a bit of time on a few other controls
Last time here in 2014, I had one of my two ever Did Not Finishes. Fortunately finished this time! ... Realised it's 3 life DNFs, two orienteering (here in 2014 and Scottish 6 Days 2015 final day) and one mountain marathon (LAMM 2014).
Found the area quite tough and physical off path. Unsure if I nailed the long route choice, decided to go for as straight as possible but the paths were very wiggly in the middle section (then a small miss in the circle, a bit too high). +2:02 on Tom but that may be a fair amount down to running speed! Lost a bit of time on a few other controls
12 PM
Running warm up/down 19:16 [2] 1.86 km (10:22 / km)
shoes: X-Talon 212 2017
Cool down to collect Nick's shoes
Friday Jan 24, 2020 #
Yoga/Stretching/S&C 45:00 [1]
Thursday Jan 23, 2020 #
5 PM
Yoga/Stretching/S&C 45:00 [1]
Wednesday Jan 22, 2020 #
2 PM
Orienteering tempo 58:40 [4] 10.94 km (5:22 / km)
shoes: X-Talon 212 2017
MLS Fritham Brown 2nd +6mins on Tom + WU/WD
Nice afternoon off work, not as good weather as it had been! Damp and cold. Worked a long half day then headed over, drive was really quick. Most people had started earlier so had a lot of the Forest to myself. Lost 80s to number 13, couldn't cross the stream were I wanted to and then was in an area of broken ground and lots looked like they could be small pits. I looked around a bit then decided to bail out and reattack. I usually take a long time getting to this stage. On the way out, I found the control. Felt a bit tired at times, could have been straighter on a couple of controls. Maybe being a bit more precise with my rough bearings?
Plan had been to practice distances and saying out loud how far stuff is away, but got a bit in the racing zone when I knew it was fast. Happy to beat Dave and Nick.
Nice afternoon off work, not as good weather as it had been! Damp and cold. Worked a long half day then headed over, drive was really quick. Most people had started earlier so had a lot of the Forest to myself. Lost 80s to number 13, couldn't cross the stream were I wanted to and then was in an area of broken ground and lots looked like they could be small pits. I looked around a bit then decided to bail out and reattack. I usually take a long time getting to this stage. On the way out, I found the control. Felt a bit tired at times, could have been straighter on a couple of controls. Maybe being a bit more precise with my rough bearings?
Plan had been to practice distances and saying out loud how far stuff is away, but got a bit in the racing zone when I knew it was fast. Happy to beat Dave and Nick.
Monday Jan 20, 2020 #
12 PM
Yoga/Stretching/S&C 1:00:00 [1]
6 PM
Orienteering race 55:36 [4] 11.33 km (4:54 / km)
shoes: Mizuno Paradox 4 2019
Wessex Night League Andover
Hunting for another 500! Decided to leave work early to try and avoid the traffic. Using an urban ISOM map was a bit weird. Planned to roughly do the top loop first and then get the park done early. A bit indecisive off the start then settled into a rhythm. Decided to run down the road, not across the park so crossed the stream 3 times! This may not have been the best decision. It was knee deep and my legs got pretty cold. A couple of tricky controls in the middle that I couldn't decide when would be best to get them. Worked my way round and was running hard when I could. Saw Nick and realised I'd done enough to beat him so kicked for home. Happy to get my 6th win and almost the League wrapped up (depends a bit on what happens in a tie).
Hunting for another 500! Decided to leave work early to try and avoid the traffic. Using an urban ISOM map was a bit weird. Planned to roughly do the top loop first and then get the park done early. A bit indecisive off the start then settled into a rhythm. Decided to run down the road, not across the park so crossed the stream 3 times! This may not have been the best decision. It was knee deep and my legs got pretty cold. A couple of tricky controls in the middle that I couldn't decide when would be best to get them. Worked my way round and was running hard when I could. Saw Nick and realised I'd done enough to beat him so kicked for home. Happy to get my 6th win and almost the League wrapped up (depends a bit on what happens in a tie).
Sunday Jan 19, 2020 #
10 AM
Running 1:01:03 [3] 10.73 km (5:41 / km)
shoes: Mizuno Paradox 4 2019
Lordswood explore
From the Sports Centre, first 20 mins with Nicole the rest by myself exploring some new trails. Some were good, then got a bit carried away when I should've turned back. Ended up heading away from the car and had a long run back through the houses. Need to explore the bit by the golf course a bit more as I don't really know it. Felt a little tired on the hills but in general felt pretty good. Didn't feel as knackered as I sometimes have been later in the day (a bit tired on our walk but no really bad acheynees). Really nice and sunny this weekend.
From the Sports Centre, first 20 mins with Nicole the rest by myself exploring some new trails. Some were good, then got a bit carried away when I should've turned back. Ended up heading away from the car and had a long run back through the houses. Need to explore the bit by the golf course a bit more as I don't really know it. Felt a little tired on the hills but in general felt pretty good. Didn't feel as knackered as I sometimes have been later in the day (a bit tired on our walk but no really bad acheynees). Really nice and sunny this weekend.
Saturday Jan 18, 2020 #
9 AM
Running 25:10 [3] 5.18 km (4:52 / km)
shoes: Mizuno Paradox 4 2019
Bournemouth parkrun visiting Naomi, Rob and Zach
Bit of a chaotic start, decided we could leave later but didn't factor in car defrosting time. Meant we were running late, then car parking issues. So we missed the start for the first time... By about 2 minutes so not too bad. Caught up with the tail pretty quickly then worked our way through the field. Last came down for Naomi's 100th a couple of years ago. It was pretty busy. You wanted trail shoes when it was muddy and road shoes on the paths! Then a fun morning catching up with them and meeting baby Zach.
Bit of a chaotic start, decided we could leave later but didn't factor in car defrosting time. Meant we were running late, then car parking issues. So we missed the start for the first time... By about 2 minutes so not too bad. Caught up with the tail pretty quickly then worked our way through the field. Last came down for Naomi's 100th a couple of years ago. It was pretty busy. You wanted trail shoes when it was muddy and road shoes on the paths! Then a fun morning catching up with them and meeting baby Zach.
Friday Jan 17, 2020 #
4 PM
Running 27:27 [2] 5.13 km (5:21 / km)
shoes: Mizuno Paradox 4 2019
Running some errands around Shirley
Had considered going at lunch in the sun but ended up in the dark. Not the nicest weather but happy that I can just decide to run. Not had that in a while
Had considered going at lunch in the sun but ended up in the dark. Not the nicest weather but happy that I can just decide to run. Not had that in a while
5 PM
Yoga/Stretching/S&C 20:00 [1]
Thursday Jan 16, 2020 #
7 PM
Orienteering 43:45 [3] 8.18 km (5:21 / km)
shoes: Mizuno Paradox 4 2019
Eastleigh MapRun
Another absolutely soaking night! Elected to run in a coat as I wouldn't be moving as fast. Decided to head north towards boyatt wood (not actually a wood) as I've not run that way before. Thought about getting the 50 pointer but decided it was too far. Towards the end thought I had time for a couple more but made the right decision to head back. Then social in the pub after. Another good turnout!
Another absolutely soaking night! Elected to run in a coat as I wouldn't be moving as fast. Decided to head north towards boyatt wood (not actually a wood) as I've not run that way before. Thought about getting the 50 pointer but decided it was too far. Towards the end thought I had time for a couple more but made the right decision to head back. Then social in the pub after. Another good turnout!
Wednesday Jan 15, 2020 #
5 PM
Yoga/Stretching/S&C 50:00 [1]
Monday Jan 13, 2020 #
12 PM
Yoga/Stretching/S&C 1:00:00 [1]
6 PM
Orienteering race 56:13 [4] 11.25 km (5:00 / km)
shoes: Mizuno Paradox 4 2019
WNL Fordingbridge 1st
Another very wet evening for the Night League. After the Greg's school results, I needed a win! Had done a bit of map geeking so had a bit of a plan what order I wanted to do things (park, town then into the estates then back for odds/evens). Proper head win to the first two controls. Quite tricky folding the wet map and being able to plan ahead. Left myself with one even control quite far away from the last other control, maybe I should've taken it earlier? Odds were okay, couldn't quite pick the best routes quickly at times. Hadn't been watching the time that much and then only had 5-8mins left. Fortunately was almost done and attempted to sneak under an extra minute. Nick had folded his map poorly and missed a control, otherwise we would have been pretty close.
Another very wet evening for the Night League. After the Greg's school results, I needed a win! Had done a bit of map geeking so had a bit of a plan what order I wanted to do things (park, town then into the estates then back for odds/evens). Proper head win to the first two controls. Quite tricky folding the wet map and being able to plan ahead. Left myself with one even control quite far away from the last other control, maybe I should've taken it earlier? Odds were okay, couldn't quite pick the best routes quickly at times. Hadn't been watching the time that much and then only had 5-8mins left. Fortunately was almost done and attempted to sneak under an extra minute. Nick had folded his map poorly and missed a control, otherwise we would have been pretty close.
Sunday Jan 12, 2020 #
10 AM
Walking 1:00:00 [1]
shoes: Roclite 290 2017
Pepperbox hill, Dean and Whiteparish with the walking group. Felt a bit tired going up the hill near the end. Wore trails shoes and got damp feet but not a big issue.
Saturday Jan 11, 2020 #
5 PM
Yoga/Stretching/S&C 30:00 [1]
Friday Jan 10, 2020 #
12 PM
Running 29:41 [3] 5.51 km (5:23 / km)
shoes: Hoka Arahi 2
Out to Mill Lane and back with Nicole
Hadn't decided if I was definitely going to run, so packed my kit anyway. It looked a nice day so I went out! Quite steady pace and think I will try to get out for some more small easy runs over the next few weeks and hopefully get a bit of a base in without feeling too knackered. Do need to get another pair of shoes and stop wearing the Hokas. They make my feet a bit sore.
Hadn't decided if I was definitely going to run, so packed my kit anyway. It looked a nice day so I went out! Quite steady pace and think I will try to get out for some more small easy runs over the next few weeks and hopefully get a bit of a base in without feeling too knackered. Do need to get another pair of shoes and stop wearing the Hokas. They make my feet a bit sore.
5 PM
Yoga/Stretching/S&C 45:00 [1]
Thursday Jan 9, 2020 #
6 PM
Yoga/Stretching/S&C 20:00 [1]
Wednesday Jan 8, 2020 #
12 PM
Yoga/Stretching/S&C 45:00 [1]
Monday Jan 6, 2020 #
12 PM
Yoga/Stretching/S&C 1:00:00 [1]
7 PM
Running warm up/down 5:04 [2] 0.93 km (5:27 / km)
shoes: Mizuno Paradox 4 2019
Orienteering race 48:39 [4] 9.03 km (5:23 / km)
shoes: Mizuno Paradox 4 2019
Wessex Night League Greg's School + Chartwell Green
3rd behind Dan and Nick. Worst possible result for me as they both tied and got 500 points. Now all 3 of us have 4 max scores and with something like 7 events left it is all to play for. A bit rushed in driving over from work with bad traffic. The format was a score but you had to do them in pairs (e.g. 70 and 71) which definitely increased the challenge. Thought I wanted to get out of the school early and spotted I could do the neighbouring park ones (slightly more technical first). I then preceeded to make a 3min + mistake, the scale was 1:35000 and there was a few unmapped minor paths. I spent ages searching ahead, on hindsight I should have retreated quicker. This then put me on the back foot, quite hesitant with picking which pairings to do at times and a bit hesitant almost going down wrong turnings when generalising the map. Good fun and a tricky format idea! Would've been pretty up there if I hadn't made the big mistake early on.
3rd behind Dan and Nick. Worst possible result for me as they both tied and got 500 points. Now all 3 of us have 4 max scores and with something like 7 events left it is all to play for. A bit rushed in driving over from work with bad traffic. The format was a score but you had to do them in pairs (e.g. 70 and 71) which definitely increased the challenge. Thought I wanted to get out of the school early and spotted I could do the neighbouring park ones (slightly more technical first). I then preceeded to make a 3min + mistake, the scale was 1:35000 and there was a few unmapped minor paths. I spent ages searching ahead, on hindsight I should have retreated quicker. This then put me on the back foot, quite hesitant with picking which pairings to do at times and a bit hesitant almost going down wrong turnings when generalising the map. Good fun and a tricky format idea! Would've been pretty up there if I hadn't made the big mistake early on.
8 PM
Orienteering warm up/down 12:38 [1]
shoes: Mizuno Paradox 4 2019
Easiest collecting ever
Saturday Jan 4, 2020 #
9 AM
Running 31:04 [3] 6.77 km (4:35 / km)
shoes: Mizuno Paradox 4 2019
Llyn Llech Owain parkrun + volunteering
The most local parkrun to where we were staying for a few days in Llandeilo. Course looked quite good but the volunteer roster empty! We offered to help barcode scan and sort if we could run before, kind of worked well but a bit stressful before and running. Running a bit late to get there for 8:30 but all okay in the end, a bit of an extra warm up jog on the course and then the two laps. Lots of red vests for Llanelli AC out for their club champs. Had said we'd run low 20s but set off potentially a big frantic! A long drag of an uphll out, nice down, little up and then long down back to the finish for 2 laps. Pace was pretty brisk and ran (21:30), some small chat but mainly running quick ish. Only 80s down on my Nos Galan attempt so the cold was definitely slowing me down that night! Good that even with my lack of proper training, fatigue and such my base fitness for 5km is still somewhere about 19 mins.
Then put a volunteer vest on and got barcode scanning! Their 2nd biggest turn out. My phone was great at focusing on the barcodes via the app, so may need to sort that out or use the manual ones next week at Soton!
Walked into town later in the day via the National Trust property and back via Dinefwr castle. Legs really achy and fatigued, not much fun (so resting today, Sunday in prep for the night league).
The most local parkrun to where we were staying for a few days in Llandeilo. Course looked quite good but the volunteer roster empty! We offered to help barcode scan and sort if we could run before, kind of worked well but a bit stressful before and running. Running a bit late to get there for 8:30 but all okay in the end, a bit of an extra warm up jog on the course and then the two laps. Lots of red vests for Llanelli AC out for their club champs. Had said we'd run low 20s but set off potentially a big frantic! A long drag of an uphll out, nice down, little up and then long down back to the finish for 2 laps. Pace was pretty brisk and ran (21:30), some small chat but mainly running quick ish. Only 80s down on my Nos Galan attempt so the cold was definitely slowing me down that night! Good that even with my lack of proper training, fatigue and such my base fitness for 5km is still somewhere about 19 mins.
Then put a volunteer vest on and got barcode scanning! Their 2nd biggest turn out. My phone was great at focusing on the barcodes via the app, so may need to sort that out or use the manual ones next week at Soton!
Walked into town later in the day via the National Trust property and back via Dinefwr castle. Legs really achy and fatigued, not much fun (so resting today, Sunday in prep for the night league).
Friday Jan 3, 2020 #
11 AM
Walking 1:00:00 [1]
Black Mountain walk with Nicole (Fan Brychieniog, Picws Du and Waun Lefrith)
My first proper mountain walk was here back as an Explorer (had done a few walks with my familiy in the central Beacons). That day it was low visibility and rainy, can't really remember if we made it to the top and was my first experience of a bothy bag! Good to be back now after maybe 12-3 years?
Had planned a nice route taking in below the crags between the two lakes and along the ridge. Really narrow lanes to get there and car park was getting pretty full. Headed up a big track to the first lake/reservoir (Lady of the Lake and popular) and then headed round to the second lake. Quite cold and very windy so pretty difficult to get the temperature right. Nicole found a stop for lunch and we huddled down (useful OMM half length mat) and got our layers on. Felt better after this with more layers on and venting. The last 190m up to Fan Brychieniog was a bit rocky but went pretty easily. Then onto the undulating right. Lovely views out to see and around. We had planned that we may finish at 4 so had torches etc so just enjoying being out. Broadly wind was okay but a couple of times very strong with severe windhill. Happy that we both coped well in the conditions and were enjoying it.
Gentle descent back down was pretty easy going. Made a gamble on road walk vs river crossing and ended up having to ford the river. Fortunately only 100m from the car but a bit of water did overtop the boots! Could probably have gotten away with trail shoes but it was nice to have warm feet the whole walk. The first quality mountain day of 2020, hopefully a good few more of them to come!
My first proper mountain walk was here back as an Explorer (had done a few walks with my familiy in the central Beacons). That day it was low visibility and rainy, can't really remember if we made it to the top and was my first experience of a bothy bag! Good to be back now after maybe 12-3 years?
Had planned a nice route taking in below the crags between the two lakes and along the ridge. Really narrow lanes to get there and car park was getting pretty full. Headed up a big track to the first lake/reservoir (Lady of the Lake and popular) and then headed round to the second lake. Quite cold and very windy so pretty difficult to get the temperature right. Nicole found a stop for lunch and we huddled down (useful OMM half length mat) and got our layers on. Felt better after this with more layers on and venting. The last 190m up to Fan Brychieniog was a bit rocky but went pretty easily. Then onto the undulating right. Lovely views out to see and around. We had planned that we may finish at 4 so had torches etc so just enjoying being out. Broadly wind was okay but a couple of times very strong with severe windhill. Happy that we both coped well in the conditions and were enjoying it.
Gentle descent back down was pretty easy going. Made a gamble on road walk vs river crossing and ended up having to ford the river. Fortunately only 100m from the car but a bit of water did overtop the boots! Could probably have gotten away with trail shoes but it was nice to have warm feet the whole walk. The first quality mountain day of 2020, hopefully a good few more of them to come!
Wednesday Jan 1, 2020 #
9 AM
Running 23:47 [3] 5.01 km (4:45 / km)
shoes: Mizuno Paradox 4 2019
Bryn Bach parkrun with Nicole
Much indecision about plans for New Years day, should we do the double or go with the group up Pen y Fan? Their selection of route from Storey Arms and the fact that they would be rushing it were arguments against. But there was the chance of a cloud inversion! Slept on it and decided we would like to do the parkrun double, which ended up being a good decision. Steve joined us and almost made us late!
Headed to Bryn Bach for the first one, 2.5 laps of a big lake. A really funny run director got us started (after trying to sort the crowds at the start!) Fortunately the crowds spread out and we could settle into the laps, as music flowed across the lake. A big turnout, well over their previous best saw a nice atmosphere after before heading on to our 2nd parkrun of the day.
Much indecision about plans for New Years day, should we do the double or go with the group up Pen y Fan? Their selection of route from Storey Arms and the fact that they would be rushing it were arguments against. But there was the chance of a cloud inversion! Slept on it and decided we would like to do the parkrun double, which ended up being a good decision. Steve joined us and almost made us late!
Headed to Bryn Bach for the first one, 2.5 laps of a big lake. A really funny run director got us started (after trying to sort the crowds at the start!) Fortunately the crowds spread out and we could settle into the laps, as music flowed across the lake. A big turnout, well over their previous best saw a nice atmosphere after before heading on to our 2nd parkrun of the day.
Running warm up/down 6:23 [2] 1.09 km (5:51 / km)
shoes: Mizuno Paradox 4 2019
10 AM
Running 23:46 [3] 4.94 km (4:49 / km)
shoes: Mizuno Paradox 4 2019
Penallta parkrun with Nicole
Second parkrun of the day! And almost exactly the same time! Official results are 1s apart!
We drove over some ridiculous route across the moors to Penallta. We realised a car behind us was going the same way and likely another parkrunner. Got into the first car park and there was not another runner in sight! Fortunately corrected quickly and found everyone. Another fun RD this time in a big uniform coat and more Welsh hospitality. The course was a funny shape wtih two out and backs and a lap of a marsh before heading back to the finish. Quite good for seeing others. Set off and it felt like a start of a long distance race, cruisey pace but able to talk. Started to be able to feel my right knee on this one a bit.
Good to get 2 new parkruns in and a total of 4 new ones in 8 days over the holiday period (Wales and Cornwall). Really enjoted the morning and it was great to see so many people out running.
Second parkrun of the day! And almost exactly the same time! Official results are 1s apart!
We drove over some ridiculous route across the moors to Penallta. We realised a car behind us was going the same way and likely another parkrunner. Got into the first car park and there was not another runner in sight! Fortunately corrected quickly and found everyone. Another fun RD this time in a big uniform coat and more Welsh hospitality. The course was a funny shape wtih two out and backs and a lap of a marsh before heading back to the finish. Quite good for seeing others. Set off and it felt like a start of a long distance race, cruisey pace but able to talk. Started to be able to feel my right knee on this one a bit.
Good to get 2 new parkruns in and a total of 4 new ones in 8 days over the holiday period (Wales and Cornwall). Really enjoted the morning and it was great to see so many people out running.