Training Log Archive: rcroIn the 28 days ending Feb 28, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Feb 28, 2017 #
6 PM
Running - off road 1:09:27 [3] 9.38 km (7:24 / km) +380m 6:09 / km
slept:5.5 shoes: inov8 Mudclaw300 Blk/Gn1
Adhoc MDC run with Ben from the Ty Nant - and managed to persuade Mark Buxton, Will, John, Alan and Hayden to join us.
Same route as last July but skipping out the Gary route where I died. Pretty muddy.
No strava since the Amazon cloud server has gone down and taken the whole western world (excluding Attackpoint and Polar) with it.
Food turned up within 5 mins of ordering - very good. And drive home at very economical 58mph gave astronomic fuel economy of 59.7mpg by Tredegar Park and 59.5 once home (according to trip computer). Progress... but really noticed just how quiet and smooth it was on an empty motorway :-)
Same route as last July but skipping out the Gary route where I died. Pretty muddy.
No strava since the Amazon cloud server has gone down and taken the whole western world (excluding Attackpoint and Polar) with it.
Food turned up within 5 mins of ordering - very good. And drive home at very economical 58mph gave astronomic fuel economy of 59.7mpg by Tredegar Park and 59.5 once home (according to trip computer). Progress... but really noticed just how quiet and smooth it was on an empty motorway :-)
S&C 5:00 [3]
Monday Feb 27, 2017 #
6 PM
S&C 5:00 [3]
slept:5.5
Sunday Feb 26, 2017 #
12 PM
Running - off road (Pontsticill) 3:07:29 [3] 21.51 km (8:43 / km) +605m 7:38 / km
slept:5.5 weight:72.2kg shoes: inov8 Mudclaw300 Blk/Gn1
Another long run with Ben in foul weather. OK - it was just incredibly windy early on, but the last hour was abysmal. Another day for the OMM jacket.
Parked by bridge over Ponsticill reservoir, went west onto fell, then down to Vaynor. Hard work fighting the wind, bog and vicious tussocks - although the worst bit was the last 200 yards of footpath between farm and road - narrow, steep drop to one side, rusty barbed wire fence on other, and lots of brambles too - I guess Marcus will take us this way in the summer.
Up to Morlais Castle having guessed the way up through the quarry. Again pretty windy at the top. Then on to Merthyr Common.
For some reason GPS seems to imply we jumped the railway line - but we definitely didn't (in defence, GPS was also saying we'd done getting on for 1,000m climb today...) and went the legal way instead. Twynau Gwynion quarries good fun for orienteering.
Wind steadily picked up as we went along and rain started just before the trig, and then turned horrific very quickly. Struggled to match the quarry to the orienteering map and eventually gave up as the blank space on the OS seemed more helpful. From there just a battle against elements to get back to the warm and dry.
Good to get out on a miserable day - and glad to have Ben for company.
https://www.strava.com/activities/880693646
Parked by bridge over Ponsticill reservoir, went west onto fell, then down to Vaynor. Hard work fighting the wind, bog and vicious tussocks - although the worst bit was the last 200 yards of footpath between farm and road - narrow, steep drop to one side, rusty barbed wire fence on other, and lots of brambles too - I guess Marcus will take us this way in the summer.
Up to Morlais Castle having guessed the way up through the quarry. Again pretty windy at the top. Then on to Merthyr Common.
For some reason GPS seems to imply we jumped the railway line - but we definitely didn't (in defence, GPS was also saying we'd done getting on for 1,000m climb today...) and went the legal way instead. Twynau Gwynion quarries good fun for orienteering.
Wind steadily picked up as we went along and rain started just before the trig, and then turned horrific very quickly. Struggled to match the quarry to the orienteering map and eventually gave up as the blank space on the OS seemed more helpful. From there just a battle against elements to get back to the warm and dry.
Good to get out on a miserable day - and glad to have Ben for company.
https://www.strava.com/activities/880693646
6 PM
S&C 5:00 [3]
Saturday Feb 25, 2017 #
2 PM
Running - off road (Ogmore valley) 1:59:43 [3] 16.57 km (7:13 / km) +545m 6:12 / km
slept:6.5 weight:72.6kg shoes: inov8 Mudclaw300 Blk/Gn1
Run with Ben from Ogmore Vale, taking in 3 of the 8 trig points I'd marked up. Weather was pretty horrific - low visibility, very strong winds and torrential rain. OMM jacket is paying for itself now! Despite the wind, none of the turbines were doing anything other than turning at prescribed minimum speed. I don't really see any benefit in them...
Winds particularly strong just before reaching the pass and the 2km along the road - suprisingly wasn't *that* bad for heading back south.
Of particular note was the amount of water on the ground. Almost the whole run was ankle deep, or deeper, in water - must have been a hell of a lot of water - never seen anything like it, and I've done the Four Fans race twice... Glad to get back to the car - Type 2 fun today. On the plus side, shoes looking pretty clean.
https://www.strava.com/activities/879535196
Having come up with quite a comprehensive solution to car trouble, looks like now have to live with eye-watering poor fuel economy (almost 10mpg worse!) - could well be the cost of reliability and peace of mind post emissions scandal fix. Will check the tyre pressures though just in case...
Winds particularly strong just before reaching the pass and the 2km along the road - suprisingly wasn't *that* bad for heading back south.
Of particular note was the amount of water on the ground. Almost the whole run was ankle deep, or deeper, in water - must have been a hell of a lot of water - never seen anything like it, and I've done the Four Fans race twice... Glad to get back to the car - Type 2 fun today. On the plus side, shoes looking pretty clean.
https://www.strava.com/activities/879535196
Having come up with quite a comprehensive solution to car trouble, looks like now have to live with eye-watering poor fuel economy (almost 10mpg worse!) - could well be the cost of reliability and peace of mind post emissions scandal fix. Will check the tyre pressures though just in case...
7 PM
S&C 5:00 [3]
Friday Feb 24, 2017 #
7 AM
S&C 5:00 [3]
slept:5.0
Now to the garage...
Thursday Feb 23, 2017 #
3 PM
S&C 5:00 [3]
7 PM
Running - off road race (Night Race - Beechenhurst) 41:20 [5] 8.49 km (4:52 / km) +205m 4:21 / km
slept:4.0 shoes: inov8 Mudclaw300 Blk/Gn1
Last night race of season. Arrived later than I would have preferred and needed to get a warm up in.
Given how the legs have been last few days, knew this wouldn't be a great run and did find it hard work.
Lost places up the hill initially as pacing for full race, but as it started narrowing began to get held up very quickly - even on that initial downhill! Quite a lot more hold ups on the muddy climb but managed to push a bit harder and go around many. Lucas matching my pace all the way and doing the same overtakes - so just behind Ben for the twisty part and he never got more than 40m ahead for the next 3k.
Maintaining the speed better on the soft descents so losing very little to people in front - but losing ground on the hard track gentle downs. Ben got away on the main descent and track - about 200-250m ahead and there wasn't enough hill at the end for me to pull it back, and lost a lot of momentum in the rough bit just before the car park.
Reasonably good run, but would have liked better. As a comparison to last year - ran through the old finish at 40:03, last time round, with a shorter route in 2nd km, was 41:19 and finished 7th. So 5s longer for an extra 300m and bit of climb doesn't sound quite so bad.
https://www.strava.com/activities/877303904
And 2016 for comparison of route change
https://www.strava.com/activities/496646021
Hopefully sorting out car on extra day off tomorrow. Not very expensive but lost confidence with it now.
Given how the legs have been last few days, knew this wouldn't be a great run and did find it hard work.
Lost places up the hill initially as pacing for full race, but as it started narrowing began to get held up very quickly - even on that initial downhill! Quite a lot more hold ups on the muddy climb but managed to push a bit harder and go around many. Lucas matching my pace all the way and doing the same overtakes - so just behind Ben for the twisty part and he never got more than 40m ahead for the next 3k.
Maintaining the speed better on the soft descents so losing very little to people in front - but losing ground on the hard track gentle downs. Ben got away on the main descent and track - about 200-250m ahead and there wasn't enough hill at the end for me to pull it back, and lost a lot of momentum in the rough bit just before the car park.
Reasonably good run, but would have liked better. As a comparison to last year - ran through the old finish at 40:03, last time round, with a shorter route in 2nd km, was 41:19 and finished 7th. So 5s longer for an extra 300m and bit of climb doesn't sound quite so bad.
https://www.strava.com/activities/877303904
And 2016 for comparison of route change
https://www.strava.com/activities/496646021
Hopefully sorting out car on extra day off tomorrow. Not very expensive but lost confidence with it now.
Wednesday Feb 22, 2017 #
5 PM
Running 40:19 [3] 6.25 km (6:27 / km) +170m 5:41 / km
slept:5.0 shoes: Mizuno Wave Rider 19
Slow recovery jog and taking in a couple of new roads on the way.
https://www.strava.com/activities/875988392
Car made it only 1/10th of way back home from supermarket trip afterwards so spending my evening waiting flr the RAC, again. Seems to be engine/fuel line this time. Time to get a new one I think :-(
Home at 11.30 with car towed to garage - battery is fine, fuel line is fine, timing belt is fine, pump is fine, yet fuel isn't going into the engine...
https://www.strava.com/activities/875988392
Car made it only 1/10th of way back home from supermarket trip afterwards so spending my evening waiting flr the RAC, again. Seems to be engine/fuel line this time. Time to get a new one I think :-(
Home at 11.30 with car towed to garage - battery is fine, fuel line is fine, timing belt is fine, pump is fine, yet fuel isn't going into the engine...
6 PM
S&C 5:00 [3]
Tuesday Feb 21, 2017 #
7 AM
S&C 5:00 [3]
slept:4.5
6 PM
Running - off road (MDC Tor y Foel) 1:12:27 [3] 8.58 km (8:27 / km) +470m 6:38 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Not many people tonight (just 6) - so pace pretty slow and short route. Not going to complain as legs still feeling dead and took first half of the run for them to get going.
Mostly sheltered from the wind on the out, but struggling to fight the crosswind once on the fell and had quite a long wait on the top to regroup. Visibility pretty low so couldn't see the top until I was standing on the cairn.
Not feeling good on descent - maybe torch battery strap digging in.
Need something fairly slow and easy tomorrow.
https://www.strava.com/activities/874940853
Mostly sheltered from the wind on the out, but struggling to fight the crosswind once on the fell and had quite a long wait on the top to regroup. Visibility pretty low so couldn't see the top until I was standing on the cairn.
Not feeling good on descent - maybe torch battery strap digging in.
Need something fairly slow and easy tomorrow.
https://www.strava.com/activities/874940853
Monday Feb 20, 2017 #
5 PM
S&C 5:00 [3]
slept:4.0
Sunday Feb 19, 2017 #
10 AM
Running - off road (Long Forest) 2:55:23 [3] 25.72 km (6:49 / km) +655m 6:03 / km
slept:2.0 shoes: inov8 Mudclaw300 Blk/Gn1
Mum seemed to forget I was coming up so didn't see a huge point in staying on Sunday - so took up option to run around Forest with rickyp.
Similar route to one I did with Ben in December 2015 (27.2km, 550m climb) - with improvements to take out trespassing on railway (it's running today), and add in some terrain running where it's nice in Danby, Cannop and Mallards maps. Pace slower today than that previous run - but more climb today, and the boar have made the terrain pretty slow now (and both did two races yesterday).
Thought it was a reasonable run, and nice to get out in the Forest again.
https://www.strava.com/activities/872208631
For the first time ever, Strava elevation correction has come out with a total pretty close to what the watch says (and not what Strava adjusts it to). Still seems a bit high (and 150m more than rickyp's using same elevations dataset...?).
Similar route to one I did with Ben in December 2015 (27.2km, 550m climb) - with improvements to take out trespassing on railway (it's running today), and add in some terrain running where it's nice in Danby, Cannop and Mallards maps. Pace slower today than that previous run - but more climb today, and the boar have made the terrain pretty slow now (and both did two races yesterday).
Thought it was a reasonable run, and nice to get out in the Forest again.
https://www.strava.com/activities/872208631
For the first time ever, Strava elevation correction has come out with a total pretty close to what the watch says (and not what Strava adjusts it to). Still seems a bit high (and 150m more than rickyp's using same elevations dataset...?).
4 PM
S&C 5:00 [3]
Saturday Feb 18, 2017 #
Event: Western Night League
10 AM
S&C 5:00 [3]
2 PM
Running - off road race (Hatterall Hammer) 34:03 [5] 6.13 km (5:33 / km) +360m 4:18 / km
slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn1
Second go at this race after 2 year gap. Conditions worse than last time - pretty slippery on the uphill field and on the road.
Feeling Thursday's run in my legs so ascent didn't go as well as it could have - calves feeling sore. Passed by Matthew Lawson just before the top but otherwise actually still ahead of many. Not much to give on descent and tentative on the muddy descent.
Overtaken by John Aggleton on steep road downhill as I was in knee preservation mode but picked pace right up once it flattened and in the fields to regain the place in triumph 2m before the line. 3rd MDC - only 2 places behind Ed.
Not bad result given tired legs and feeling that it was a poor run.
https://www.strava.com/activities/870769318
Feeling Thursday's run in my legs so ascent didn't go as well as it could have - calves feeling sore. Passed by Matthew Lawson just before the top but otherwise actually still ahead of many. Not much to give on descent and tentative on the muddy descent.
Overtaken by John Aggleton on steep road downhill as I was in knee preservation mode but picked pace right up once it flattened and in the fields to regain the place in triumph 2m before the line. 3rd MDC - only 2 places behind Ed.
Not bad result given tired legs and feeling that it was a poor run.
https://www.strava.com/activities/870769318
6 PM
Orienteering - Night (Painswick) 54:34 [3] 5.83 km (9:22 / km) +195m 8:01 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Not huge amount of enthusiasm tonight.
S-1-2-16-21-13-26-24-9-22-12-3-23-4-5-10-19-11-6-14-7-8-F. 420 points.
Abysmal run. Not helped by out of date map.
90s at yellow control 2 - expecting it to be yellow standard rather than in vague wood. 2 mins at 13 - just not paying attention and looking for it. Made the descent then started thinking and took a rather slippery route back up to where I was.
Following Caroline to 26. And 24. Split up for 9 and both messed it up badly - map not helping but fairly sure we were looking well to early. 2 mins.
Very lucky on 23 to get first time without using map. It makes no sense! Back to being crap on 4 and lost more time. Turned back at 10.
Considerable wind blow jusy west of 19 was inpenetrable - so glad I had plenty of time to ho around it.
Lots more map funnies at 14 and 7 but was clean. Back with over 5 mins to spare but still ahead of many.
https://www.strava.com/activities/871175543
S-1-2-16-21-13-26-24-9-22-12-3-23-4-5-10-19-11-6-14-7-8-F. 420 points.
Abysmal run. Not helped by out of date map.
90s at yellow control 2 - expecting it to be yellow standard rather than in vague wood. 2 mins at 13 - just not paying attention and looking for it. Made the descent then started thinking and took a rather slippery route back up to where I was.
Following Caroline to 26. And 24. Split up for 9 and both messed it up badly - map not helping but fairly sure we were looking well to early. 2 mins.
Very lucky on 23 to get first time without using map. It makes no sense! Back to being crap on 4 and lost more time. Turned back at 10.
Considerable wind blow jusy west of 19 was inpenetrable - so glad I had plenty of time to ho around it.
Lots more map funnies at 14 and 7 but was clean. Back with over 5 mins to spare but still ahead of many.
https://www.strava.com/activities/871175543
Friday Feb 17, 2017 #
6 PM
S&C 5:00 [3]
7 PM
Bouldering 45:00 [3]
slept:4.0
Planned to get here early but motorway gridlocked so had to do tour of North Cardiff. First go in new shoes and will take a bit to break in. Better on numbered strength wall - now failing from poor technique not strength (but still ruined after)
Thursday Feb 16, 2017 #
10 AM
Running 2:38:42 [3] 29.12 km (5:27 / km) +125m 5:20 / km
slept:4.0 shoes: Mizuno Wave Rider 19
Rather long and tedious joining up run from Cheltenham to Gloucester, and legs pretty tired too.
Found some nicer parts to Cheltenham, didn't find any nicer people and nowhere else comes close for the dickhead per square mile index. The road from Leckhampton-Shurdington is closed for roadworks - whilst any normal person would note the massive red sign saying such at end of the road, no less than 3 different drivers ignored this, the next big red sign, the big red sign after that, and drove right the way up to the big red barrier across the road that they could see for 200 yards beforehand before stopping and wondering why the guy working in the hole didn't fill it up instantly and let them drive through...
Gloucester, as always, was marginally nicer.
https://www.strava.com/activities/868351071
A few more cringe-worthy crap automated announcements at Gloucester station: "Pencode", "Tondoo" - to add on "Port Tolbot", "Pembree" and "Berry Port" that I have to endure at Parkway. Wonder if Arriva have dared reply to my message via work asking them why their booking tool tries to make you buy two single tickets instead of a return if you're returning on the same day (but does offer the day returns if you tick the box "open return"...). Got my revenge by splitting the tickets at Rogiet and Lydney to save myself a further £3 :-)
Found some nicer parts to Cheltenham, didn't find any nicer people and nowhere else comes close for the dickhead per square mile index. The road from Leckhampton-Shurdington is closed for roadworks - whilst any normal person would note the massive red sign saying such at end of the road, no less than 3 different drivers ignored this, the next big red sign, the big red sign after that, and drove right the way up to the big red barrier across the road that they could see for 200 yards beforehand before stopping and wondering why the guy working in the hole didn't fill it up instantly and let them drive through...
Gloucester, as always, was marginally nicer.
https://www.strava.com/activities/868351071
A few more cringe-worthy crap automated announcements at Gloucester station: "Pencode", "Tondoo" - to add on "Port Tolbot", "Pembree" and "Berry Port" that I have to endure at Parkway. Wonder if Arriva have dared reply to my message via work asking them why their booking tool tries to make you buy two single tickets instead of a return if you're returning on the same day (but does offer the day returns if you tick the box "open return"...). Got my revenge by splitting the tickets at Rogiet and Lydney to save myself a further £3 :-)
3 PM
S&C 5:00 [3]
Wednesday Feb 15, 2017 #
Event: Street Event 5
5 PM
S&C 5:00 [3]
7 PM
Orienteering - Urban race (SWOC Radyr) 58:01 [3] 10.48 km (5:32 / km) +155m 5:09 / km
slept:4.5 shoes: Mizuno Wave Rider 19
SWOC Street-O from Radyr station. Pretty wet at times so had bag for map and bag for answer sheet.
Route was south as covered most of north last time (and Marcus and Mark went south).
S-9-29-4-20-15-30-6-2-11-13-21-22-25-1-23-8-14-18-7-28-12-26-F. 450 points (had counted 480 - but I had accidentally correctly answered 27 without visiting - have made sure score is amended down :-)
Start loop was long dead ends - think it was worth it though as would have been choice between this and across the motorway, and latter had 10 points less. Slow on uphills, but faster pace later on as knew time would be tight.
Took the slabs by 28 very slowly as was slippery in brand new trainers last time. No slipping this time, but was VERY slow! Skipped 3 as thought would be very close to the hour but turns out I had enough time for it after all.
Frog hopping across the road by 12.
Managed to bash elbow on a wall early on so a little bloodied.
Plenty of food in pub after and respectable performance in the quiz - seems nobody else wanted to admit to having watched Hollyoaks...
https://www.strava.com/activities/867662735
Route was south as covered most of north last time (and Marcus and Mark went south).
S-9-29-4-20-15-30-6-2-11-13-21-22-25-1-23-8-14-18-7-28-12-26-F. 450 points (had counted 480 - but I had accidentally correctly answered 27 without visiting - have made sure score is amended down :-)
Start loop was long dead ends - think it was worth it though as would have been choice between this and across the motorway, and latter had 10 points less. Slow on uphills, but faster pace later on as knew time would be tight.
Took the slabs by 28 very slowly as was slippery in brand new trainers last time. No slipping this time, but was VERY slow! Skipped 3 as thought would be very close to the hour but turns out I had enough time for it after all.
Frog hopping across the road by 12.
Managed to bash elbow on a wall early on so a little bloodied.
Plenty of food in pub after and respectable performance in the quiz - seems nobody else wanted to admit to having watched Hollyoaks...
https://www.strava.com/activities/867662735
Tuesday Feb 14, 2017 #
5 PM
S&C 5:00 [3]
Running - off road (MDC Wenallt) 1:20:56 [3] 12.09 km (6:42 / km) +370m 5:48 / km
slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn1
MDC run from Taffs Well. Small group but good standard - made for a sociable rather than swift run, and suited me perfectly as legs a bit knackered from the 4 race weekend.
Out to Castell Coch, along motorway and along bottom of Wenallt.
https://www.strava.com/activities/866454335
Feel like I've eaten far too much today - lots of biscuits and pizza at work, then huge portion of soup and lots of cake after. No wonder attempting pull ups was hard after...
Out to Castell Coch, along motorway and along bottom of Wenallt.
https://www.strava.com/activities/866454335
Feel like I've eaten far too much today - lots of biscuits and pizza at work, then huge portion of soup and lots of cake after. No wonder attempting pull ups was hard after...
Monday Feb 13, 2017 #
7 AM
S&C 5:00 [3]
9 AM
Running (Thornbury) 46:57 [3] 8.57 km (5:29 / km) +70m 5:16 / km
slept:4.5 weight:72kg shoes: Mizuno Wave Rider 19
Recovery plod on way into work. Fierce wind making it feel pretty cold so ran in jacket - but noted early warning signs for dehydration so abandoned full loop, just made the join and came straight back - to give me more chance of surviving afternoon in work.
Just about ok - not sure if its sweating into jacket, wind, or lack of food that's causing.
https://www.strava.com/activities/864789120
Just about ok - not sure if its sweating into jacket, wind, or lack of food that's causing.
https://www.strava.com/activities/864789120
Sunday Feb 12, 2017 #
Event: Mynydd Llangatwg
10 AM
Orienteering (Llangattock) 56:09 [3] 7.06 km (7:57 / km) +220m 6:53 / km
slept:5.0 weight:72kg shoes: inov8 Mudclaw300 Blk/Gn1
6.3km blue.
Cold - -1C with windchill. First time I've ever raced in OMM smock, and first time for woolly hat. Didn't regret this, but had to take the hood off by control 1.
Good fun in the snow - fairly early start and not a lot of people out. Navigating went well, although too far left on 4 so hit the fence, which was useful attackpoint. This part of the map new to me. Pretty glad that the ice was holding my weight on the marshes.
Caught Sam at 7 but he got away a bit on descent from 9.
Legs pretty tired - so climb up to 2 was slow. Also finding the snow and grass/tussock hard work at times. Not very quick pace - but really enjoyed it.
https://www.strava.com/activities/863670595
Cold - -1C with windchill. First time I've ever raced in OMM smock, and first time for woolly hat. Didn't regret this, but had to take the hood off by control 1.
Good fun in the snow - fairly early start and not a lot of people out. Navigating went well, although too far left on 4 so hit the fence, which was useful attackpoint. This part of the map new to me. Pretty glad that the ice was holding my weight on the marshes.
Caught Sam at 7 but he got away a bit on descent from 9.
Legs pretty tired - so climb up to 2 was slow. Also finding the snow and grass/tussock hard work at times. Not very quick pace - but really enjoyed it.
https://www.strava.com/activities/863670595
C • Sam 1
2 PM
Running - off road race (Pen Tir Drop) 39:55 [4] 6.8 km (5:52 / km) +350m 4:40 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Race 4 of the weekend so expecting little - here more in support of Gareth and Karen given how low the entry was last year. The second time ever I've raced in OMM smock, ditto hat. Hot at times, but think right choice - hat annoying for a lot of climb!
Legs felt like they had little so steady start up the road - dropping places. Most of these people passing me literally came to a stop when turning off the road, and getting properly held up. Did well to overtake a load on the narrow rocky bit - 10 or so, to be up behind John Aggleton at the corner.
Steady on 2nd phase of climb, passing more (including John), but fighting the wind (it wasn't *particularly* strong) was taking it out of me and pace dropping as it went on. Just a case of hanging on as best I could heading back but pretty slow on the really muddy steep bit so lost places and of course, more to those who took the shortcut got ahead. Surprisingly matching Creber pace down the rocky bit before the road, and gaining ground on the 2 others that were ahead, but advantage lost once on the road.
Pretty happy with result - conditions made for slow times, and nice to know I'm still a relatively strong ascender when I've already down 7k and 200m climb in mountains extra to everyone else.
https://www.strava.com/activities/864102289
Lots of good cake after :-)
Legs felt like they had little so steady start up the road - dropping places. Most of these people passing me literally came to a stop when turning off the road, and getting properly held up. Did well to overtake a load on the narrow rocky bit - 10 or so, to be up behind John Aggleton at the corner.
Steady on 2nd phase of climb, passing more (including John), but fighting the wind (it wasn't *particularly* strong) was taking it out of me and pace dropping as it went on. Just a case of hanging on as best I could heading back but pretty slow on the really muddy steep bit so lost places and of course, more to those who took the shortcut got ahead. Surprisingly matching Creber pace down the rocky bit before the road, and gaining ground on the 2 others that were ahead, but advantage lost once on the road.
Pretty happy with result - conditions made for slow times, and nice to know I'm still a relatively strong ascender when I've already down 7k and 200m climb in mountains extra to everyone else.
https://www.strava.com/activities/864102289
Lots of good cake after :-)
5 PM
S&C 5:00 [3]
bit of cramp
Saturday Feb 11, 2017 #
Event: NGOC League 2
9 AM
Running - off road race (FoD Parkrun) 21:23 [3] 5.0 km (4:17 / km) +20m 4:12 / km
slept:4.0 weight:72kg shoes: inov8 Mudclaw300 Blk/Gn1
In the snow - very little on the ground but quite a lot falling.
Started pretty slowly, but finding that was getting held up by people slowing down ahead so started overtaking after 1st k, and on lap two was closing in on a group some way ahead so pace was better. Cleared most and caused the last in that group to sprint hard to the line.
Fun as always.
https://www.strava.com/activities/862241095
Started pretty slowly, but finding that was getting held up by people slowing down ahead so started overtaking after 1st k, and on lap two was closing in on a group some way ahead so pace was better. Cleared most and caused the last in that group to sprint hard to the line.
Fun as always.
https://www.strava.com/activities/862241095
11 AM
Orienteering (NGOC Mallards Pike) 1:04:03 [3] 7.29 km (8:47 / km) +310m 7:15 / km
shoes: inov8 Mudclaw300 Blk/Gn1
6.3km blue. Well planned for route choice with a decent long leg.
Literally stuck in hawthorn leaving 1, hesitant into 2 (so led rickyp in).
Fairly straight for the long leg - which I think was best for me given I'd done a 5k run already so happy to miss the 3k route around. Sliding a lot going down at the end.
Went in too early for 5. Must have been wrong for 9 as wasn't where I expected it to be - so very lucky that Richard messed this up too so saw him punch.
Nice to see pipeline at 11. Not so nice was 12 as required climbing down a cliff to punch, turn around, climb back up out again. Easily lost 2 mins looking for way down and struggling with it, less going back up. Fairly easy and quick to the finish.
Well down on the results (in terms of placings) - much more due to getting to/from 12 than from having run already.
https://www.strava.com/activities/862764638
Literally stuck in hawthorn leaving 1, hesitant into 2 (so led rickyp in).
Fairly straight for the long leg - which I think was best for me given I'd done a 5k run already so happy to miss the 3k route around. Sliding a lot going down at the end.
Went in too early for 5. Must have been wrong for 9 as wasn't where I expected it to be - so very lucky that Richard messed this up too so saw him punch.
Nice to see pipeline at 11. Not so nice was 12 as required climbing down a cliff to punch, turn around, climb back up out again. Easily lost 2 mins looking for way down and struggling with it, less going back up. Fairly easy and quick to the finish.
Well down on the results (in terms of placings) - much more due to getting to/from 12 than from having run already.
https://www.strava.com/activities/862764638
2 PM
O - Planning 50:00 [1] 3.5 km (14:17 / km) +50m 13:20 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Collecting controls in northern part of map. Had got very cold by now so put on a second coat (already had hat and gloves). Really struggling to remove tags - very sticky tape, and impossible to do with gloves on, so had to take them off and got even more cold.
Somebody lost on orange, but told not to stay and go off and warm up. Hope they did eventually turn up...
Somebody lost on orange, but told not to stay and go off and warm up. Hope they did eventually turn up...
5 PM
S&C 5:00 [3]
Friday Feb 10, 2017 #
5 PM
S&C 5:00 [3]
6 PM
Bouldering 1:30:00 [3]
slept:4.5
Arrived early so do a bit more. Technique improving but arms struggling for strength today. Had a couple of successful goes on overhanging wall but the second really took it out of me and so last half hour became a struggle.
Thursday Feb 9, 2017 #
5 PM
S&C 5:00 [3]
6 PM
Running - off road hills 1:07:31 [5] 7.39 km (9:08 / km) +560m 6:38 / km
slept:4.0 weight:72kg shoes: inov8 Mudclaw300 Blk/Gn1
MDC hills. 7x fairly steep bit on Garth - I think 130m with 40m climb.
Legs wrecked from yesterday so maybe wasn't too easy. Expecting to struggle to didn't time efforts, but turns out I was 2nd fastest on average tonight.
Polar web app now only letting click points at 10s intervals so taking times from Strava (so 100% correct...) - 1:08, 1:06, 1:08, 1:10, 1:10, 1:08, 1:04. Well behind Marcus but important thing was to show Ben how to run up a hill properly after I *let* him beat me at Criag yr Allt...
On plus side - with the update to web app, it has fixed the GPX final time stamp issue I reported and never received a response for.
Tough, but picked a good route up each time and stuck to it - just steep grass and not stepped.
https://www.strava.com/activities/860877017
Legs wrecked from yesterday so maybe wasn't too easy. Expecting to struggle to didn't time efforts, but turns out I was 2nd fastest on average tonight.
Polar web app now only letting click points at 10s intervals so taking times from Strava (so 100% correct...) - 1:08, 1:06, 1:08, 1:10, 1:10, 1:08, 1:04. Well behind Marcus but important thing was to show Ben how to run up a hill properly after I *let* him beat me at Criag yr Allt...
On plus side - with the update to web app, it has fixed the GPX final time stamp issue I reported and never received a response for.
Tough, but picked a good route up each time and stuck to it - just steep grass and not stepped.
https://www.strava.com/activities/860877017
9 PM
Note
New firmware update for watch has been released - so testing to see if it actually works. Started update then saw a few posts suggesting it stops logging training.
Whilst sat on windowsill indoors, tested:
- pick up GPS signal: success, the plot is pretty close to the house
- pick up bluetooth HRM: success, it displayed on screen and appears in activity
- pressing lap button does not turn on auto-pause: success, it thought it was stationary for over 12s without pausing
- pausing and then restarting activity does not turn on auto-pause: success, it thought it was stationary for over 12s without pausing.
- on first pressing pause, it does not auto-continue activity, requiring a further pause - success.
- GPX timestamp reflects activity time, and not total time from starting activity to finally saving - success.
So - this all sounds reasonably positive. Hope it does actually work when I next try it on Saturday.
Unable to test cadence recording as was stationary - it doesn't appear on Strava, but there is a line of 0 in Polar app that does correlate with the absence of any actual watch movement.
Whilst sat on windowsill indoors, tested:
- pick up GPS signal: success, the plot is pretty close to the house
- pick up bluetooth HRM: success, it displayed on screen and appears in activity
- pressing lap button does not turn on auto-pause: success, it thought it was stationary for over 12s without pausing
- pausing and then restarting activity does not turn on auto-pause: success, it thought it was stationary for over 12s without pausing.
- on first pressing pause, it does not auto-continue activity, requiring a further pause - success.
- GPX timestamp reflects activity time, and not total time from starting activity to finally saving - success.
So - this all sounds reasonably positive. Hope it does actually work when I next try it on Saturday.
Unable to test cadence recording as was stationary - it doesn't appear on Strava, but there is a line of 0 in Polar app that does correlate with the absence of any actual watch movement.
Wednesday Feb 8, 2017 #
5 PM
S&C 5:00 [3]
6 PM
Running hills (Lliswerry) 1:29:42 [3] 15.53 km (5:47 / km) +400m 5:07 / km
slept:5.0 weight:72kg shoes: Mizuno Wave Rider 19
Beechwood hills - same session as last time but one effort less.
As planning on MDC hills tomorrow not taking it at 100% again - instead using HRM to make sure it always remained "comfortable" effort, and think I could have quite happily done a few more. Pace quicker than last time - but less consistent.
https://www.strava.com/activities/859792492
As planning on MDC hills tomorrow not taking it at 100% again - instead using HRM to make sure it always remained "comfortable" effort, and think I could have quite happily done a few more. Pace quicker than last time - but less consistent.
https://www.strava.com/activities/859792492
Tuesday Feb 7, 2017 #
5 PM
S&C 5:00 [3]
6 PM
Running - off road (MDC Radyr) 1:24:48 [3] 13.26 km (6:24 / km) +330m 5:41 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn1
MDC run from the Dallimore's. Pretty muddy. Legs not recovered from weekend yet and struggling on hills - fast group tonight.
Good food after.
https://www.strava.com/activities/858764979/overvi...
Good food after.
https://www.strava.com/activities/858764979/overvi...
Monday Feb 6, 2017 #
6 PM
S&C 5:00 [3]
slept:5.0
Sunday Feb 5, 2017 #
11 AM
Orienteering (Beechenhurst) 1:05:00 [3] 7.13 km (9:07 / km) +160m 8:12 / km
slept:3.5 weight:72kg shoes: inov8 Mudclaw300 Blk/Gn1
Finding fault with most things today - many being with the map. Add in a mispunch that I can't understand what happened it's a struggle to be very positive. Think I should be doing less orienteering and more running.
Reasonable club showing today so hope at least they all enjoyed themselves.
https://www.strava.com/activities/856008719
Reasonable club showing today so hope at least they all enjoyed themselves.
https://www.strava.com/activities/856008719
1 PM
Running - off road (Cinderford) 1:07:55 [3] 10.75 km (6:19 / km) +170m 5:51 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Not hugely fun, but definite highlight of the day. Felt cold so jacket and gloves.
From rugby club, over common into town, into "Lightning Tree Hill" and touch bottom of Wigpool before coming back via the soon-to-be Northern Quarter and Linear Park. Decent off-road for 90%. Saw 5 boar.
https://www.strava.com/activities/856126876
From rugby club, over common into town, into "Lightning Tree Hill" and touch bottom of Wigpool before coming back via the soon-to-be Northern Quarter and Linear Park. Decent off-road for 90%. Saw 5 boar.
https://www.strava.com/activities/856126876
4 PM
S&C 5:00 [3]
Break from pulling thorns out of arms and legs.
Saturday Feb 4, 2017 #
10 AM
S&C 5:00 [3]
1 PM
Running - off road 2:44:42 [3] 23.12 km (7:07 / km) +880m 5:59 / km
slept:4.5 shoes: inov8 Mudclaw300 Red/Blue
Latest attempt at going up May Hill. Finally managed it and come away with a KOM at first attempt.
Parled by Wilderness centre. Out via Mitcheldean, Boxbush then turned in Cliffords Mesne. Back throigh Newent Woods, Longhope and Flaxley Wood.
Very very wet and muddy. No grip at all for much of time and some fields really - actually trying to do more tarmax later on. Got shoes closer to the 1000km but don't think there's much left in them - definitely no grip.
Fantastic day to be out with clear skies and little wind - great ciews from top in every direction. Newent woods also look good for orienteering.
Will be tired for night-o...
https://www.strava.com/activities/854950585
Parled by Wilderness centre. Out via Mitcheldean, Boxbush then turned in Cliffords Mesne. Back throigh Newent Woods, Longhope and Flaxley Wood.
Very very wet and muddy. No grip at all for much of time and some fields really - actually trying to do more tarmax later on. Got shoes closer to the 1000km but don't think there's much left in them - definitely no grip.
Fantastic day to be out with clear skies and little wind - great ciews from top in every direction. Newent woods also look good for orienteering.
Will be tired for night-o...
https://www.strava.com/activities/854950585
5 PM
Orienteering - Night (WNL Beechenhurst) 59:13 [3] 7.01 km (8:27 / km) +130m 7:44 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Feeling a bit tired and not in right frame of mind for this. Also feeling the cold - low energy levels? - had to put extra layer on to run and fingers took many controls to warm up.
S-17-1-22-3-29-4-5-15-10-25-10-27-20-24-19-13-18-6-7-F.
Navigation showed the lack of enthusiasm/mind not set as all over the place. But very pleased that Charles has put reflective tape on all the NGOC canes as that saved me many times. Not a good debut for the "King of May Hill"... (incidentally, I've been usurped as King of the Col this evening so put back in my place)
First mess was 17. 45s - went in too early and didn't do well with the windblow.
22 went well as came in from top and avoided the steep (and got 1 on way) - caught a few up by doing this and so led a group to 3/29/4. Lucas alongside for last part of this - matching pace and sounding like it was effortless so think fitness must have stepped up.
On my own to 5 and balls up on 15. Following compass S but S always ended up to my right. Did well to relocate on nothing - and work out where control should be, moved some way and then saw it flash up right in front :-) Bang on for 10 but control was hidden from my approach but turned and saw.
Pretty good on the technical bit - but very slow. Too far N on 27 - claim it was being distracted by somebody else appearing. Pretty slow and careful descent. Too far N on 20 but knew that, just missed 24 as didn't see the "hill" and found fence beyond. Went on around and found a big depression with control just next to where I ran past.
Lost a lot of time so had to cut 30, 21, 23 as I'd planned. Generally cleaner rest of way but saved by reflectors on a few. Time was tight so had to push the tarmac to give me as much as possible for the final descent - which wasn't as hard as I expected.
Very well planned - enjoyed it.
https://www.strava.com/activities/855334259
S-17-1-22-3-29-4-5-15-10-25-10-27-20-24-19-13-18-6-7-F.
Navigation showed the lack of enthusiasm/mind not set as all over the place. But very pleased that Charles has put reflective tape on all the NGOC canes as that saved me many times. Not a good debut for the "King of May Hill"... (incidentally, I've been usurped as King of the Col this evening so put back in my place)
First mess was 17. 45s - went in too early and didn't do well with the windblow.
22 went well as came in from top and avoided the steep (and got 1 on way) - caught a few up by doing this and so led a group to 3/29/4. Lucas alongside for last part of this - matching pace and sounding like it was effortless so think fitness must have stepped up.
On my own to 5 and balls up on 15. Following compass S but S always ended up to my right. Did well to relocate on nothing - and work out where control should be, moved some way and then saw it flash up right in front :-) Bang on for 10 but control was hidden from my approach but turned and saw.
Pretty good on the technical bit - but very slow. Too far N on 27 - claim it was being distracted by somebody else appearing. Pretty slow and careful descent. Too far N on 20 but knew that, just missed 24 as didn't see the "hill" and found fence beyond. Went on around and found a big depression with control just next to where I ran past.
Lost a lot of time so had to cut 30, 21, 23 as I'd planned. Generally cleaner rest of way but saved by reflectors on a few. Time was tight so had to push the tarmac to give me as much as possible for the final descent - which wasn't as hard as I expected.
Very well planned - enjoyed it.
https://www.strava.com/activities/855334259
11 PM
Note
Total strava elevation for 2017 > Total strava elevation for 2011...
"Only" 7,000m away from 2013 total!
"Only" 7,000m away from 2013 total!
Friday Feb 3, 2017 #
5 PM
S&C 5:00 [3]
7 PM
Bouldering (Spot) 1:00:00 [3]
slept:5.0
Busier than on previous visits. And bigger group of us with Ben D and Antonio joining us. Definite signs of improvement. Think I might even enjoy it.
Thursday Feb 2, 2017 #
3 PM
S&C 5:00 [3]
6 PM
Running - off road hills (MDC Hills) 1:17:48 [4] 10.74 km (7:15 / km) +440m 6:01 / km
slept:4.5 weight:72kg shoes: inov8 Mudclaw300 Blk/Gn1
Car fixed and huge thanks to Mark2 for lift to garage to pick it up :-) Meant I arrived in Taffs Well far more prompt and keen than Marcus.
5x the hill we did for the first session in November. c. 460m with 50m climb. Much softer underfoot this time, and a noticeable (although not strong) headwind.
Legs tired - consecutive days of hill reps probably aren't ideal (same for last time we did this hill) - but despite everything times were pretty consistent: 2:49, 2:48, 2:48, 2:48, 2:46
By comparison, last time (hard ground, bit of frost and cold, and just 3 reps) - 2:34, 2:34, 2:33. Expect Marcus and Mark P's analysis to show similar slower pace this time as I was closer to them this week than back then!
Great to see John coming out to these sessions each week - although at the back of our group tonight, running the whole effort at a fair pace and good consistency despite a lot less recovery time than Marcus/Ake. Deserves to get stronger as has a good attitude to training.
https://www.strava.com/activities/853059752
5x the hill we did for the first session in November. c. 460m with 50m climb. Much softer underfoot this time, and a noticeable (although not strong) headwind.
Legs tired - consecutive days of hill reps probably aren't ideal (same for last time we did this hill) - but despite everything times were pretty consistent: 2:49, 2:48, 2:48, 2:48, 2:46
By comparison, last time (hard ground, bit of frost and cold, and just 3 reps) - 2:34, 2:34, 2:33. Expect Marcus and Mark P's analysis to show similar slower pace this time as I was closer to them this week than back then!
Great to see John coming out to these sessions each week - although at the back of our group tonight, running the whole effort at a fair pace and good consistency despite a lot less recovery time than Marcus/Ake. Deserves to get stronger as has a good attitude to training.
https://www.strava.com/activities/853059752
Wednesday Feb 1, 2017 #
10 AM
Note
Car broken so stuck at home. Shame as really lovely day. Hope to make it to May Hill one day - this was 5th attempt
1 PM
Running hills 46:37 [5] 8.19 km (5:42 / km) +300m 4:49 / km
slept:3.0 weight:71.9kg shoes: Mizuno Wave Rider 19
Left pretty much straight after the car (I am incredibly impressed at recovery driver managing to reverse into drive entrance given how narrow it and road is, and other parked cars!) - and fairly frustrated at having lost much of the day - and all the nice sun shine, and all my running plans for next few weeks being messed up at losing today, and potentially Saturday too.
Hills on one of the new roads I'd scoped out a few weeks ago. 32m climb in 260m, but 20-25m of that comes in the middle 80m. 8 goes, an quite inconsistent. Didn't time first, but 3, 4, 5 and 8 all 1s slower than previous, but 6 and 7 did match 5. Really struggling - through lack of food and possibly trying to hard - as it's deceptively tough. HR never getting below 140 on recoveries, so think I needed more time for the effort I was putting in.
Wanted to get hills in today as had no idea how long it would take to get car fixed, and have no courtesy car this time. Garage says they've already ordered parts and *could* be fixed by tomorrow lunchtime - so might make MDC hills yet! :-)
RAC membership renews next Tuesday and they've already confirmed the price - so well timed failure if the call out history is about to be reset.
https://www.strava.com/activities/851619419
Hills on one of the new roads I'd scoped out a few weeks ago. 32m climb in 260m, but 20-25m of that comes in the middle 80m. 8 goes, an quite inconsistent. Didn't time first, but 3, 4, 5 and 8 all 1s slower than previous, but 6 and 7 did match 5. Really struggling - through lack of food and possibly trying to hard - as it's deceptively tough. HR never getting below 140 on recoveries, so think I needed more time for the effort I was putting in.
Wanted to get hills in today as had no idea how long it would take to get car fixed, and have no courtesy car this time. Garage says they've already ordered parts and *could* be fixed by tomorrow lunchtime - so might make MDC hills yet! :-)
RAC membership renews next Tuesday and they've already confirmed the price - so well timed failure if the call out history is about to be reset.
https://www.strava.com/activities/851619419
4 PM
S&C 5:00 [3]
Having been sunny all morning, and overcast for run. Lightly pissing down for walk back up from big Tesco with all my shopping.
Eyes going a bit with the bright lights in shop but seemed better once I'd finally eaten lunch, and drank quite a bit on way home.
Eyes going a bit with the bright lights in shop but seemed better once I'd finally eaten lunch, and drank quite a bit on way home.