Training Log Archive: rcroIn the 28 days ending Feb 28, 2018:
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Wednesday Feb 28, 2018 #
5 PM
Running - off road 35:57 [3] 6.27 km (5:44 / km) +160m 5:05 / km
slept:5.0 (sick) shoes: Mizuno Wave Rider 20
Took a lot to force myself out tonight. As overheating last night dropped down to *just* 3 layers and was really struggling to get any warmth. Needed bigger hills?
Came back through the cemetery and against a head wind.
https://www.strava.com/activities/1430266053
Came back through the cemetery and against a head wind.
https://www.strava.com/activities/1430266053
Tuesday Feb 27, 2018 #
6 PM
Running - off road (MDC) 1:12:55 [3] 8.67 km (8:25 / km) +360m 6:58 / km
slept:4.5 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
Adhoc MDC run on any route Marcus could find close to a pub in same chain as last week - so Treforest.
Very cold evening but no snow - straight up a steep hill then loop of Cefn Egwylsilan. Had to slow it down on the way up as overheating in 4 layers (note - up from 3 after the cold on Black Mountains a few weeks back), so stayed at the back, with added benefit of less time spent waiting.
Top cold, ground very frozen like concrete so trying not to scuff or trip on any bumps. Back was across frozen bog which was walk rough.
Found a go cart track behind the pub in Egwyls Ilan which was fun for a short "effort". Overall a nice route, and good for a longer summer one if we can get rid of some of the road.
https://www.strava.com/activities/1428942962
Very cold evening but no snow - straight up a steep hill then loop of Cefn Egwylsilan. Had to slow it down on the way up as overheating in 4 layers (note - up from 3 after the cold on Black Mountains a few weeks back), so stayed at the back, with added benefit of less time spent waiting.
Top cold, ground very frozen like concrete so trying not to scuff or trip on any bumps. Back was across frozen bog which was walk rough.
Found a go cart track behind the pub in Egwyls Ilan which was fun for a short "effort". Overall a nice route, and good for a longer summer one if we can get rid of some of the road.
https://www.strava.com/activities/1428942962
Monday Feb 26, 2018 #
Note
(rest day)
Entered Welsh Champs on a whim as deadline day. Will see if work/weather/logistics actually work out so that I can actually go.
Sunday Feb 25, 2018 #
10 AM
Orienteering race (Pembrey) 1:20:00 [4] 13.03 km (6:08 / km) +190m 5:43 / km
slept:1.0 (sick) shoes: Adidas Kanadia tr7
Day race at Pembrey. 10.2km Black.
Rushed to the start and feeling yesterday in both legs and stomach. At least it wasn't going to be fast or physical today...
Well planned course that kept us out of the worst bits - the bits we did go to were bad enough that I have no complaint at all that it was at the easy end of the scale - and got to find some tunnels.
All clean except for 6 (2 mins) where was looking for it but overshot and bounced back off the edge of the map. Not much to work on as so vague and indistinct think I could have lost more time if was off bearing.
8-9 - two stops for different out of control dogs after crossing the road.
13 - saw the hill "top" and thought it was the hilltop so went right but it was actually the knoll. Not a big loss but fighting brambles made it over a minute - bit of a switch into navigating after looong period of run. Generally was struggling in the terrain as was catching on crap and ankle was finding holes and brash to turn on - added "quite" a few minutes to my time (or alternatively, the path running places me disproportionately better than my ankle deserves)
19 - came earlier than expected and was expecting the track turn to the right to be more distinct. Stopped when I saw the contours appear ahead so lost no time.
22 - stacked it leaving control as looked at map, took 1 step and went straight into a 2ft high tree stump. I think the tree came off worse and apart from a bruise no major cuts.
24 - stacked it again on the path after overtaking some slow guy as caught on a bit of sticking out tree root (having just about been lucky many times before). I overtook him again without further issue.
25 - hardest control on the course, still sufficiently switched on to pay attention with the end literally in sight. Went in in the right place but would say the pace was leisurely at best.
Was at 7.7 km distance at 42 minutes. Fair to say tired from last night and was steadily slowing anyway regardless of roughness. Expecting to be near the bottom of results but might still yield me some decent ranking points.
https://www.strava.com/activities/1425566112
Rushed to the start and feeling yesterday in both legs and stomach. At least it wasn't going to be fast or physical today...
Well planned course that kept us out of the worst bits - the bits we did go to were bad enough that I have no complaint at all that it was at the easy end of the scale - and got to find some tunnels.
All clean except for 6 (2 mins) where was looking for it but overshot and bounced back off the edge of the map. Not much to work on as so vague and indistinct think I could have lost more time if was off bearing.
8-9 - two stops for different out of control dogs after crossing the road.
13 - saw the hill "top" and thought it was the hilltop so went right but it was actually the knoll. Not a big loss but fighting brambles made it over a minute - bit of a switch into navigating after looong period of run. Generally was struggling in the terrain as was catching on crap and ankle was finding holes and brash to turn on - added "quite" a few minutes to my time (or alternatively, the path running places me disproportionately better than my ankle deserves)
19 - came earlier than expected and was expecting the track turn to the right to be more distinct. Stopped when I saw the contours appear ahead so lost no time.
22 - stacked it leaving control as looked at map, took 1 step and went straight into a 2ft high tree stump. I think the tree came off worse and apart from a bruise no major cuts.
24 - stacked it again on the path after overtaking some slow guy as caught on a bit of sticking out tree root (having just about been lucky many times before). I overtook him again without further issue.
25 - hardest control on the course, still sufficiently switched on to pay attention with the end literally in sight. Went in in the right place but would say the pace was leisurely at best.
Was at 7.7 km distance at 42 minutes. Fair to say tired from last night and was steadily slowing anyway regardless of roughness. Expecting to be near the bottom of results but might still yield me some decent ranking points.
https://www.strava.com/activities/1425566112
Saturday Feb 24, 2018 #
7 PM
Orienteering - Night race (British Night Champs) 1:44:05 [3] 14.02 km (7:25 / km) +385m 6:32 / km
slept:6.0 (sick) shoes: Adidas Kanadia tr7
British Night Champs. Feeling better than in the week but managed to get some water stuck in ear which was causing a lot of discomfort.
Overall, ok run - all the open dunes went well. Just all the wooded bits went terribly!
1 - 2 mins lost looking for this, so better than the last time here. Features stopped matching and couldn't work out where I was - had gone quite some way uphill so assumed I'd be above control but didn't appreciate the height loss out of the start.
2 - having spent all the time looking for 1 hadn't looked much at next leg and hadn't considered a northern option. Although sandy, would have knocked off another 2 mins-ish by avoiding some pretty rough and given easy attackpoint. To my credit, did go to exactly the right place first time - just couldn't see control.
Longer legs from here meant was able to start planning - with small time losses in the circle as had lost descriptions by then,
7 - northern route this time to see what I missed earlier, pretty easy.
8 - ticked off features well, but lucky to hit control some time before I was expecting.
9 - started with northern route, then decided southern was better. 30s.
10 - followed ridge, 11 - rough bearing and hit it cleanly.
12 - path, fence, path, path, path.
13 - took Adam's route and let him do the faffing in the circle.
14 - paths, took Adam's route until he stopped going the right way then took my own route. Saw Tommi come out but thought slightly early so carried on cautiously. 30s
16 - could have stayed higher later.
16-17 - paths didn't seem quite as I expected from the map. Stopped paying attention to paths or map and just kept heading east instead.
18/19 - hesitant at running the reverse of route to start.
20 - 2 mins. Came off what I thought was distinct tree and bearing but well too far right of bearing.
21 - 1 min. Stayed W of north but ended up too far right. Exactly the same as last year.
22 - 1 min. Stayed S of west but ended up too far right and hit the road. Bounced off and used contours.
23 - went SW but ended up too far right.
About 10 mins of losses, and 10 mins behind the person in front so wouldn't have improved my placing. Really not sure how I end up having so much trouble in these woods both times when had no trouble anywhere else on the course!
https://www.strava.com/activities/1424333933
Overall, ok run - all the open dunes went well. Just all the wooded bits went terribly!
1 - 2 mins lost looking for this, so better than the last time here. Features stopped matching and couldn't work out where I was - had gone quite some way uphill so assumed I'd be above control but didn't appreciate the height loss out of the start.
2 - having spent all the time looking for 1 hadn't looked much at next leg and hadn't considered a northern option. Although sandy, would have knocked off another 2 mins-ish by avoiding some pretty rough and given easy attackpoint. To my credit, did go to exactly the right place first time - just couldn't see control.
Longer legs from here meant was able to start planning - with small time losses in the circle as had lost descriptions by then,
7 - northern route this time to see what I missed earlier, pretty easy.
8 - ticked off features well, but lucky to hit control some time before I was expecting.
9 - started with northern route, then decided southern was better. 30s.
10 - followed ridge, 11 - rough bearing and hit it cleanly.
12 - path, fence, path, path, path.
13 - took Adam's route and let him do the faffing in the circle.
14 - paths, took Adam's route until he stopped going the right way then took my own route. Saw Tommi come out but thought slightly early so carried on cautiously. 30s
16 - could have stayed higher later.
16-17 - paths didn't seem quite as I expected from the map. Stopped paying attention to paths or map and just kept heading east instead.
18/19 - hesitant at running the reverse of route to start.
20 - 2 mins. Came off what I thought was distinct tree and bearing but well too far right of bearing.
21 - 1 min. Stayed W of north but ended up too far right. Exactly the same as last year.
22 - 1 min. Stayed S of west but ended up too far right and hit the road. Bounced off and used contours.
23 - went SW but ended up too far right.
About 10 mins of losses, and 10 mins behind the person in front so wouldn't have improved my placing. Really not sure how I end up having so much trouble in these woods both times when had no trouble anywhere else on the course!
https://www.strava.com/activities/1424333933
Friday Feb 23, 2018 #
Note
(sick) (rest day)
Can’t be arsed to keep the streak going. Feeling mostly better but cold outside and want to be better still tomorrow night
Thursday Feb 22, 2018 #
Event: After Dark 5
Event: Night Street Event
7 PM
Orienteering - Urban (SWOC Thornhill) 1:02:30 [3] 12.22 km (5:07 / km) +200m 4:44 / km
slept:5.0 (sick) shoes: Mizuno Wave Rider 20
Street O in North Cardiff. Feeling better today - but sounding worse. Just glad to get out and wanted a decent run rather than maximising score.
S-1-2-3-9-11-4-15-10-13-18-27-19-26-31-28-14-17-29-22-23-16-24-25-5-F. 540 points less penalty for being 2.5 mins late
Well planned as was on my own right from the start. Wiggled around with a slow start deciding which dead ends to run down and took a while working out how best to get 10 and 15, eventually changing my mind which way to go across railway, opting for downhill finish.
Picked up pace later on as knew I was going to tag on 24 at the end and would make timing pretty tight. Got there and decided 25 would add less than 3 minutes so went for that with a push back up at the end.
Pretty good run given I could barely do anything yesterday.
https://www.strava.com/activities/1420973177
S-1-2-3-9-11-4-15-10-13-18-27-19-26-31-28-14-17-29-22-23-16-24-25-5-F. 540 points less penalty for being 2.5 mins late
Well planned as was on my own right from the start. Wiggled around with a slow start deciding which dead ends to run down and took a while working out how best to get 10 and 15, eventually changing my mind which way to go across railway, opting for downhill finish.
Picked up pace later on as knew I was going to tag on 24 at the end and would make timing pretty tight. Got there and decided 25 would add less than 3 minutes so went for that with a push back up at the end.
Pretty good run given I could barely do anything yesterday.
https://www.strava.com/activities/1420973177
Wednesday Feb 21, 2018 #
5 PM
Running 20:06 [3] 3.29 km (6:07 / km) +105m 5:16 / km
slept:4.0 (sick) shoes: Mizuno Wave Rider 20
Struggling with cold all day at work so kept it short tonight. Better for getting out than staying in at home.
https://www.strava.com/activities/1419168285
https://www.strava.com/activities/1419168285
Tuesday Feb 20, 2018 #
6 PM
Running - off road (MDC Pant y Wal) 1:17:31 [3] 11.43 km (6:47 / km) +375m 5:50 / km
slept:5.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
MDC run from Tonypandy. Weather good so much better than the previous two times I've been here. Nice run and good pace, mostly smooth running apart from rough track descent.
Suffering with a bit of a cold that came on during the night - glad of a jacket on the top.
https://www.strava.com/activities/1417716948
Suffering with a bit of a cold that came on during the night - glad of a jacket on the top.
https://www.strava.com/activities/1417716948
Monday Feb 19, 2018 #
6 PM
Running 25:11 [3] 4.48 km (5:37 / km) +80m 5:10 / km
slept:7.5 shoes: Mizuno Wave Rider 20
Token jog to keep the streak going. At times reducing effort but warm so still worked up a sweat.
https://www.strava.com/activities/1415957403
https://www.strava.com/activities/1415957403
Sunday Feb 18, 2018 #
10 AM
Orienteering (Broughton) 1:50:12 [3] 10.43 km (10:34 / km) +375m 8:57 / km
slept:2.0 weight:75kg shoes: Adidas Kanadia tr7
Pictures - 31:07, 3.07km, 100m ascent
Doing a good job visualising the map and found most of the tapes straight away where I was expecting them. But maybe contours need a bit of work in the section between 1 and 3. Things took a turn for the worse after 9 when reached a distinct point where stopped being able to reconcile the map - and spent a while going around relocating, and succeeding backwards but not forwards - turns out I was trying to fit against an identical combination of features to the ones I thought I was. Went up to some double tapes that clearly weren't 10 but never twigged was 5 - so bailed out and restarted (with no difficulty) half way between 10 and 11.
https://www.strava.com/activities/1414219145
Control Pick - 14:57, 1.54km, 75m ascent
Much better. Found everything quite quickly - and sooner than I believed so for a few I was quite sceptical that I was in the right place and did some validations, then continued on with caution. Did get distracted by another tape by 14 - but confirmed it wasn't mine and relocated quickly.
https://www.strava.com/activities/1414219175
Relocation - 48:58, 4.62km, 140m ascent
With rickyp. Quite a good exercise given rickyp got himself lost in trying to get me lost. Got my revenge by being quite sneaky back to him and tricked him with an induced 90 degree error. To be honest, features close to the controls was a bit too strong to make difficult without going significantly out of the way. Good fun.
https://www.strava.com/activities/1414207057
Relay - 13:10 1.20km, 60m ascent
Went out 2nd, which I think was a mistake. Didn't believe that the rest of the team had actually been to 1 without me seeing (despite them saying between them they did) so went out at the end just for the sake of getting some distance in. Time includes a lot of stopping and waiting.
https://www.strava.com/activities/1414218778
Thanks to Mark, Alice, Meg, Ben and others for a great weekend!
Doing a good job visualising the map and found most of the tapes straight away where I was expecting them. But maybe contours need a bit of work in the section between 1 and 3. Things took a turn for the worse after 9 when reached a distinct point where stopped being able to reconcile the map - and spent a while going around relocating, and succeeding backwards but not forwards - turns out I was trying to fit against an identical combination of features to the ones I thought I was. Went up to some double tapes that clearly weren't 10 but never twigged was 5 - so bailed out and restarted (with no difficulty) half way between 10 and 11.
https://www.strava.com/activities/1414219145
Control Pick - 14:57, 1.54km, 75m ascent
Much better. Found everything quite quickly - and sooner than I believed so for a few I was quite sceptical that I was in the right place and did some validations, then continued on with caution. Did get distracted by another tape by 14 - but confirmed it wasn't mine and relocated quickly.
https://www.strava.com/activities/1414219175
Relocation - 48:58, 4.62km, 140m ascent
With rickyp. Quite a good exercise given rickyp got himself lost in trying to get me lost. Got my revenge by being quite sneaky back to him and tricked him with an induced 90 degree error. To be honest, features close to the controls was a bit too strong to make difficult without going significantly out of the way. Good fun.
https://www.strava.com/activities/1414207057
Relay - 13:10 1.20km, 60m ascent
Went out 2nd, which I think was a mistake. Didn't believe that the rest of the team had actually been to 1 without me seeing (despite them saying between them they did) so went out at the end just for the sake of getting some distance in. Time includes a lot of stopping and waiting.
https://www.strava.com/activities/1414218778
Thanks to Mark, Alice, Meg, Ben and others for a great weekend!
Saturday Feb 17, 2018 #
11 AM
Orienteering (Oxwich) 1:44:48 [3] 14.01 km (7:29 / km) +350m 6:39 / km
slept:4.5 weight:75kg shoes: Adidas Kanadia tr7
Tagging onto WJS/SWJS/SCJS training weekend on Gower.
Warm up - 12:09, 1.77km, 40m ascent
https://www.strava.com/activities/1412671486
Corridors - 18:32, 2.25km, 40m ascent
First half following the corridor, second following the empty strip. Well on top of it until the switch when distracted by the change and didn't know what to do, so stopped looking at map and stood by a stile for a couple of minutes to think. Think I fell off the second half briefly but quite clean
https://www.strava.com/activities/1412671317
Attackpoints- 18:23, 2.55km, 45m ascent
Clean.
https://www.strava.com/activities/1412671581
Map memory - 21:44, 2.96km, 90m ascent
Broadly ok. 1 miss at top of map where re-entrant wasn't as clear as I expected and didn't see the tag and another a bit later where went to wrong fence crossing to relocate - so ran straight past control.
https://www.strava.com/activities/1412671400
Contours - 13:24, 1.82km, 50m ascent
Clean
https://www.strava.com/activities/1412671564
Beacons - 20:36, 2.66km, 85m ascent
Clean, but had to keep clear from spooked horses.
https://www.strava.com/activities/1412668670
Nice map and good day to be out.
Warm up - 12:09, 1.77km, 40m ascent
https://www.strava.com/activities/1412671486
Corridors - 18:32, 2.25km, 40m ascent
First half following the corridor, second following the empty strip. Well on top of it until the switch when distracted by the change and didn't know what to do, so stopped looking at map and stood by a stile for a couple of minutes to think. Think I fell off the second half briefly but quite clean
https://www.strava.com/activities/1412671317
Attackpoints- 18:23, 2.55km, 45m ascent
Clean.
https://www.strava.com/activities/1412671581
Map memory - 21:44, 2.96km, 90m ascent
Broadly ok. 1 miss at top of map where re-entrant wasn't as clear as I expected and didn't see the tag and another a bit later where went to wrong fence crossing to relocate - so ran straight past control.
https://www.strava.com/activities/1412671400
Contours - 13:24, 1.82km, 50m ascent
Clean
https://www.strava.com/activities/1412671564
Beacons - 20:36, 2.66km, 85m ascent
Clean, but had to keep clear from spooked horses.
https://www.strava.com/activities/1412668670
Nice map and good day to be out.
7 PM
Orienteering - Night 39:41 [3] 4.92 km (8:04 / km) +80m 7:28 / km
ahr:149 max:163 shoes: Adidas Kanadia tr7
Night practice at Whiteford Burrows. 45 mins score.
Very useful practice for next week and shows areas of strength and weakness. Probably not the best route, executed badly in places, and overdressed when it came to running so a little distracted (and shoelaces kept coming undone!)
Stopped too early for the first, ok on next, then ran straight past the third (which was apparently in the wrong place so not all bad!), and mess of the 4th by stopping too early twice and parallel error. After making a mess of 3 of first 4 thought all was lost but actually got the rest all clean. Maybe better routes could have been taken - bailing out to E path (which was underwater) a couple of times as recalled terrain was quite unpleasant W of fence but others said afterwards it was fine.
Know a few things to pay close attention to next weekend.
https://www.strava.com/activities/1412671480
Very useful practice for next week and shows areas of strength and weakness. Probably not the best route, executed badly in places, and overdressed when it came to running so a little distracted (and shoelaces kept coming undone!)
Stopped too early for the first, ok on next, then ran straight past the third (which was apparently in the wrong place so not all bad!), and mess of the 4th by stopping too early twice and parallel error. After making a mess of 3 of first 4 thought all was lost but actually got the rest all clean. Maybe better routes could have been taken - bailing out to E path (which was underwater) a couple of times as recalled terrain was quite unpleasant W of fence but others said afterwards it was fine.
Know a few things to pay close attention to next weekend.
https://www.strava.com/activities/1412671480
Friday Feb 16, 2018 #
10 AM
Running 1:08:54 [3] 11.23 km (6:08 / km) +370m 5:16 / km
slept:4.5 weight:75kg (sick) shoes: Mizuno Wave Rider 20
Perfect weather for surveying - but not driving back up again. As nobody free in the day went off on my own to join up bits of Bath. Legs feeling yesterday so added reason not to try. And did more off road than my shoes would have liked - had expected a road but mis-remembered the map.
https://www.strava.com/activities/1410043110
https://www.strava.com/activities/1410043110
2 PM
Note
Housework. First time home in daylight in months so could see the mess that's accumulated.
Thursday Feb 15, 2018 #
Event: Winter Evening Event
6 PM
Orienteering - Night (HOC Malvern Common) 1:00:44 [3] 10.87 km (5:35 / km) +300m 4:55 / km
ahr:163 max:177 slept:4.5 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
Came up to this as my sort of terrain - fast and not technical, and planned to tag on some mapping tomorrow. Sadly mum has quarantined herself with some hospital bug so can't stay up - so the survey will have to wait for another time I'm up.
At least got a decent run in for the long round trip. Planner assured everyone that fast runners should clear it really easily. I was 44s late... (but may have been the only person to visit all 22 of the 21 controls)
Struggling for pace, have to fight against the wind and slow up the hills. Waking up all the controls early on, and as at the front having the job of finding the flags when hidden but passed by rickyp as got into 7. He took the path and I went up the road and seemed to match pace. Both went to the wrong tree.
Here onwards was helped by rickyp's faffing in looking for the controls where hidden, or the paths where hidden by roadworks. Lost time on 14 as went to 15 first (the line 13-14 went through it).
Downhill was nice and managed to keep speed up after 20 when clear timing was tight. Not taking it totally seriously so was getting 21 regardless of time. Quite fun to be running head-to-head, even if there was a lot of not-trying in terms of navigation. Think I just got 2nd as Rhys (started 2 mins behind) went to long way to 20 and must have lost more time than me.
https://www.strava.com/activities/1409129257
At least got a decent run in for the long round trip. Planner assured everyone that fast runners should clear it really easily. I was 44s late... (but may have been the only person to visit all 22 of the 21 controls)
Struggling for pace, have to fight against the wind and slow up the hills. Waking up all the controls early on, and as at the front having the job of finding the flags when hidden but passed by rickyp as got into 7. He took the path and I went up the road and seemed to match pace. Both went to the wrong tree.
Here onwards was helped by rickyp's faffing in looking for the controls where hidden, or the paths where hidden by roadworks. Lost time on 14 as went to 15 first (the line 13-14 went through it).
Downhill was nice and managed to keep speed up after 20 when clear timing was tight. Not taking it totally seriously so was getting 21 regardless of time. Quite fun to be running head-to-head, even if there was a lot of not-trying in terms of navigation. Think I just got 2nd as Rhys (started 2 mins behind) went to long way to 20 and must have lost more time than me.
https://www.strava.com/activities/1409129257
Wednesday Feb 14, 2018 #
5 PM
Running 29:37 [3] 5.48 km (5:24 / km) +130m 4:50 / km
slept:4.0 weight:75.3kg (sick) shoes: Mizuno Wave Rider 20
Recovery run from home, but feeling harder than it should after another day sat down in meetings. Very wet out there.
https://www.strava.com/activities/1407507086
https://www.strava.com/activities/1407507086
Tuesday Feb 13, 2018 #
5 PM
Running 30:43 [4] 6.75 km (4:33 / km) +70m 4:20 / km
slept:4.0 (sick) shoes: Mizuno Wave Rider 20
From work, after a lot of sitting down. Was supposed to be with a load of colleagues but because the 6 hrs of meetings over-ran by an hour they didn't have time.
Progression run and chance to explore the new road. Guessed a route back through Stoke Gifford and only hit one dead end.
https://www.strava.com/activities/1405939591/overv...
Roads gridlocked because they are putting a new drain in by parkway station. Seems, as yet, they are making no attempt to fix the collapsed road around it.
Progression run and chance to explore the new road. Guessed a route back through Stoke Gifford and only hit one dead end.
https://www.strava.com/activities/1405939591/overv...
Roads gridlocked because they are putting a new drain in by parkway station. Seems, as yet, they are making no attempt to fix the collapsed road around it.
Monday Feb 12, 2018 #
Note
(rest day)
Late with work. Cold evening for catching train home. Glad of a radiator to sit on :-)
Sunday Feb 11, 2018 #
11 AM
Running - off road (Black Mountains) 3:02:56 [3] 21.33 km (8:35 / km) +1100m 6:49 / km
(sick) shoes: inov8 Mudclaw300 Blk/Gn1
Long run in Black Mountains with rickyp.
Cwmdu, Pen Tir, Mynydd Llangors, Pengenffordd, up Waun Fach race climb and along the ridge.
Weather was pretty hostile and lots if time spent cowering in shelter. Mynydd Troedd abandoned because of blizzard and exposure. Around the side was ok though - and would make for better orienteering terrain than Wyche Ridge...
Weather not great at the col but after a few minutes shelter had cleared and back to being sunny so carried on ridge. Turned pretty horrid after a few k so ended up spending a long time sheltering, by which point had got cold. Opted then to bail out of the run and head straight back down to the cars. Needed a 4th layer, and thicker gloves up there.
Then on to catch finishers at the fell race and help eat cakes.
Cwmdu, Pen Tir, Mynydd Llangors, Pengenffordd, up Waun Fach race climb and along the ridge.
Weather was pretty hostile and lots if time spent cowering in shelter. Mynydd Troedd abandoned because of blizzard and exposure. Around the side was ok though - and would make for better orienteering terrain than Wyche Ridge...
Weather not great at the col but after a few minutes shelter had cleared and back to being sunny so carried on ridge. Turned pretty horrid after a few k so ended up spending a long time sheltering, by which point had got cold. Opted then to bail out of the run and head straight back down to the cars. Needed a 4th layer, and thicker gloves up there.
Then on to catch finishers at the fell race and help eat cakes.
Saturday Feb 10, 2018 #
Event: Western Night League
9 AM
Running - off road (FoD Parkrun) 21:33 [3] 5.0 km (4:19 / km) +35m 4:10 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
FoD parkrun in pouring rain and wind. Surprisingly not a huge number here today - but all seemed a bit too optimistic of their abilities as was properly stuck in traffic for first 1.3k and having to work to overtake cleanly.
Ended up 6th - with 15-20 overtakes on first lap and 5 or so on 2nd. As seems to be usual, bit of a progression run.
Noticed left shoe lace has snapped - which may partly explain why foot became less supported on Thursday. Fortunately do still have an emergency lace in my bag so can replace before tomorrow. Noted it’s not the first time I’ve observed shoe lace failure on Wyche Ridge WNL day.
Ended up 6th - with 15-20 overtakes on first lap and 5 or so on 2nd. As seems to be usual, bit of a progression run.
Noticed left shoe lace has snapped - which may partly explain why foot became less supported on Thursday. Fortunately do still have an emergency lace in my bag so can replace before tomorrow. Noted it’s not the first time I’ve observed shoe lace failure on Wyche Ridge WNL day.
11 AM
O - Planning 1:00:00 [1] 6.0 km (10:00 / km) +50m 9:36 / km
(sick) shoes: inov8 Mudclaw300 Blk/Gn1
Meeting Chris and Gill to look at layout for Ross urban race, and crossing points. Very productive, and even a possibility of them getting an in-law to map the slope properly. Need to move the finish so older junior course has to be redone.
Far to efficient and ended up with a lot of time to kill. Done my main shop, filled up with diesel, next to browse around labels for an hour or so as precious little else between here and WNL!
Far to efficient and ended up with a lot of time to kill. Done my main shop, filled up with diesel, next to browse around labels for an hour or so as precious little else between here and WNL!
2 PM
O - Planning 45:00 [1] 4.0 km (11:15 / km) +15m 11:03 / km
(sick) shoes: Mizuno Wave Rider 19
Survey of new housing estate in Newent. Base map pretty good so fairly easy. Went for a walk around further south to explore footpaths etc for other map updates.
6 PM
Orienteering - Night (WNL Wyche Ridge) 57:25 [3] 6.22 km (9:14 / km) +380m 7:04 / km
(sick) shoes: inov8 Mudclaw300 Blk/Gn1
Not really trying and legs feeling having been on my feet for 8 hours. Didn’t plan any route but sought to avoid the worst of the slopes - still managing to get a fair bit of climb in early on.
Came back mostly along the road which was out of the wind. Only time loss was on 48, which others had trouble with too. Weak attackpoint from road and must have misinterpreted the bend in the road, and the vegetation - easy from above.
Came back mostly along the road which was out of the wind. Only time loss was on 48, which others had trouble with too. Weak attackpoint from road and must have misinterpreted the bend in the road, and the vegetation - easy from above.
Thursday Feb 8, 2018 #
7 PM
Running - off road race (Rogue Runs Night Race) 41:45 [5] 8.56 km (4:53 / km) +285m 4:11 / km
slept:4.0 weight:75kg (sick) shoes: inov8 Mudclaw300 Blk/Gn1
Last night race of the year. In good form but not feeling well tonight and stomach cramping a bit on the run.
Hard start to catch John Hallett and only overtook him by taking a descent much faster than I wanted.
Clear run along the WVW and amazingly not passed or caught by anyone - and more amazingly, caught two people on the scramble out from the cave. From the top to the end was in a race with Andy Horlick and was pretty close along the racecourse, getting him on the first water splash and the person in front at the other.
Some swapping of places descending and back along WVW - shoes lost support in the water so ankle was trying to turn on rocks and roots, causing me to slow. Ran the steps and good pace to catch Andy back and his sprint wasn't good enough to stay in front once it started going up to finish.
17th, about 1 min behind TC and finally got to beat Cory again. Slower than last year but wind was stronger and ground still a bit sticky in places. Nice to get a good run in.
https://www.strava.com/activities/1398094215
Hard start to catch John Hallett and only overtook him by taking a descent much faster than I wanted.
Clear run along the WVW and amazingly not passed or caught by anyone - and more amazingly, caught two people on the scramble out from the cave. From the top to the end was in a race with Andy Horlick and was pretty close along the racecourse, getting him on the first water splash and the person in front at the other.
Some swapping of places descending and back along WVW - shoes lost support in the water so ankle was trying to turn on rocks and roots, causing me to slow. Ran the steps and good pace to catch Andy back and his sprint wasn't good enough to stay in front once it started going up to finish.
17th, about 1 min behind TC and finally got to beat Cory again. Slower than last year but wind was stronger and ground still a bit sticky in places. Nice to get a good run in.
https://www.strava.com/activities/1398094215
Wednesday Feb 7, 2018 #
Note
slept:4.0 weight:75kg (sick) (rest day)
Long evening of OCAD. Rest up for race tomorrow.
Tuesday Feb 6, 2018 #
6 PM
Running (MDC) 1:16:25 [3] 11.63 km (6:34 / km) +200m 6:03 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
Have been running well so hoping to get a good run. Indeed was going well and, after a toilet stop was just behind the front group and catching fast. Sadly couldn’t see where they went once they crossed Longwood Lane (behind a lorry) and there was no stopping to check who was there. Ended up left to wait for the slow as had no idea where path was.
Result was remainder of run was trying my hardest not to put any effort in and still lots of waiting to regroup. A complete waste of a training run.
Result was remainder of run was trying my hardest not to put any effort in and still lots of waiting to regroup. A complete waste of a training run.
8 PM
Note
weight:75kg
On the plus side, I am home, showered and fed before 9pm so that gives me 4 hours tonight (and an extra 2 on what I expected) to sort various O things ahead of the weekend. A little niave to have assumed I might be free from it all!
Monday Feb 5, 2018 #
6 PM
Running 30:06 [3] 5.51 km (5:28 / km) +120m 4:56 / km
ahr:141 slept:5.0 (sick) shoes: Mizuno Wave Rider 20
Lots of cakes at work so had to run. Western avenue via the Ridgeway both ways. Mostly quite easy but a decent effort up to Ridgeway first time as a chance of a KOM (Strava has been glacially slow populating the segment). Mvoescount down so struggling to upload.
Sunday Feb 4, 2018 #
10 AM
Running - off road (MTBO without MTB) 2:43:36 [3] 23.42 km (6:59 / km) +680m 6:06 / km
ahr:134 max:163 slept:5.0 weight:74.5kg (sick) shoes: inov8 Mudclaw300 Blk/Gn1
Gill Stott’s Mtbo from Devauden. 3 hr time limit but as on foot didn’t have to stick to reds then blues and could use footpaths. Wasn’t sure the latter would actually help given previous attempts to run near here - as proved. One to take as experience.
S-19-18-20-22-6-5-4-1-8-10-16-7-2-9-F
Aim was just to get HM distance in without getting bored running on my own. In that respect a massive success!
Moving reasonably well on decent tracks and roads despite 3 runs yesterday. Bad bits were non existant footpath to 18 from east (2 mins), the path into 6 from W being boggy and brambly and eventually becoming inpenetrable (10-15 mins) and path W out of 2 being missing too - but this one did then encourage me to get 9 as well.
Had time for 11 but not the will as achieved objective for the day. Took some odd routes in CPW to get some offroad in rather than just gravel roads.
Aware of a couple of segments on the route but not certain of start and end and didn’t try any particularly. Nice surprise to have a new KoM :-)
S-19-18-20-22-6-5-4-1-8-10-16-7-2-9-F
Aim was just to get HM distance in without getting bored running on my own. In that respect a massive success!
Moving reasonably well on decent tracks and roads despite 3 runs yesterday. Bad bits were non existant footpath to 18 from east (2 mins), the path into 6 from W being boggy and brambly and eventually becoming inpenetrable (10-15 mins) and path W out of 2 being missing too - but this one did then encourage me to get 9 as well.
Had time for 11 but not the will as achieved objective for the day. Took some odd routes in CPW to get some offroad in rather than just gravel roads.
Aware of a couple of segments on the route but not certain of start and end and didn’t try any particularly. Nice surprise to have a new KoM :-)
Saturday Feb 3, 2018 #
9 AM
Running - off road race (FoD Parkrun) 21:15 [4] 5.0 km (4:15 / km) +30m 4:08 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
Hoping for better after 2 days rest - but wasn't good last night and maybe didn't help.
Conditions better than last week but still pretty poor. For the effort put in would have liked to have seen better than 36s improvement. Nobody to run against -
massive gap behind me from the 1k point onwards. Still nice to get out though.
Have noted that today was actually second best time on this course since 2016 and conditions still worse than anything since 2015.
https://www.strava.com/activities/1388942700
Conditions better than last week but still pretty poor. For the effort put in would have liked to have seen better than 36s improvement. Nobody to run against -
massive gap behind me from the 1k point onwards. Still nice to get out though.
Have noted that today was actually second best time on this course since 2016 and conditions still worse than anything since 2015.
https://www.strava.com/activities/1388942700
12 PM
Orienteering (Mallards Pike) 1:01:09 [3] 7.21 km (8:29 / km) +130m 7:47 / km
(sick) shoes: inov8 Mudclaw300 Blk/Gn1
Middle race at Mallards Pike. Confirms I really shouldn't bother with forest orienteering any more as (1) I don't think my ankle is strong enough in "rough" terrain and (2) my ankle really isn't strong enough to cope with brash/windblow/roots. So - the second half of the run became ever more frustrating as just couldn't maintain even the "not trying" pace . A shame as was a nice course and did stick to the more runnable blocks.
Well down on the results as expected, so surprised to be same time as Joe and ahead of TC and Lawrence.
https://www.strava.com/activities/1389727602
Well down on the results as expected, so surprised to be same time as Joe and ahead of TC and Lawrence.
https://www.strava.com/activities/1389727602
5 PM
Orienteering - Urban (Chepstow) 25:26 [4] 4.88 km (5:13 / km) +70m 4:52 / km
(sick) shoes: Mizuno Wave Rider 20
Long course - started 1 min behind Rich Mawer and 2 behind TC.
Going reasonably well given third run of day - caught Rich at 1 and mostly with him until 8, with him getting further and further away each leg from there to be about 35-40s ahead on way to 13. Next saw him exiting 18 about 20s ahead, and then again as he came into finish behind me...
Good course with little opportunity to plan ahead and several good route choices. Think I was right on 9, but hard to tell for 12. Wonder if 12-13 would have been better step free route right-left-right and then through the town walls? "Long" leg 17-18 was again close but as I corrected judged there would be no trouble getting up the slippery bank and then executed route well, for me shorter was better route than down past the castle.
Mistakes - changed mind leaving subway after 12, with hindsight should have gone other side of M&S to 16 due to unmapped wall. Biggest loss was 10-20s heading into dead end just before the end - but all this combined would have made no difference to placing.
Quite a nice set up in the hall with hot food and drinks provided. More head to head racing here than at Parkrun.
https://www.strava.com/activities/1389928573
Going reasonably well given third run of day - caught Rich at 1 and mostly with him until 8, with him getting further and further away each leg from there to be about 35-40s ahead on way to 13. Next saw him exiting 18 about 20s ahead, and then again as he came into finish behind me...
Good course with little opportunity to plan ahead and several good route choices. Think I was right on 9, but hard to tell for 12. Wonder if 12-13 would have been better step free route right-left-right and then through the town walls? "Long" leg 17-18 was again close but as I corrected judged there would be no trouble getting up the slippery bank and then executed route well, for me shorter was better route than down past the castle.
Mistakes - changed mind leaving subway after 12, with hindsight should have gone other side of M&S to 16 due to unmapped wall. Biggest loss was 10-20s heading into dead end just before the end - but all this combined would have made no difference to placing.
Quite a nice set up in the hall with hot food and drinks provided. More head to head racing here than at Parkrun.
https://www.strava.com/activities/1389928573
Thursday Feb 1, 2018 #
Note
(sick) (rest day)
Plan was to do hills - and physically capable. But no reason to put myself through it. Given 33 days and (I think) 38 runs >3 miles since last rest day - better to have a couple of days to recover and bring body temperature back up ahead of another busy weekend.