Training Log Archive: rcroIn the 30 days ending Nov 30, 2015:
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Monday Nov 30, 2015 #
Note
slept:4.0 (rest day)
Wild day out in Kenfig meeting warden and then looking at possible candidates for assembly.
Glad of the hit drink and massive slice of cake after. Beats working on a Monday.
Glad of the hit drink and massive slice of cake after. Beats working on a Monday.
Sunday Nov 29, 2015 #
Event: BOK SWOA Galoppen
Orienteering race (BOK Galoppen) 1:19:02 [3] 10.84 km (7:17 / km) +295m 6:25 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
BOK Galoppen at Beechenhurst. 9.1km (+0.3km to start flag!) brown. Didn't go up to black as tired and not a big fan of Beechenhurst.
Clean run - no mistakes. Nice to be able to go straight through a lot of the terrain. Not so good was complete lack of speed in terrain - I know I did quite a bit yesterday but that doesn't allow for all of it. Found the mud and thousands of ditch jumps quite sapping.
After some bigger slips, had very little confidence contouring in the mud - made 7-8 and going into 13 slow - and not getting on well with descent on way to 11. To avoid contouring, went straight up the hill on way to 13 rather than diagonal.
Declined the opportunity to run back through the start, and through the finish today, but did run past my car twice and was able to use it, and the Lawsons car as waypoints.
Much much worse run than at Winterfold last week. Look forward to seeing the ranking scores reflect that.
https://www.strava.com/activities/441489740
Clean run - no mistakes. Nice to be able to go straight through a lot of the terrain. Not so good was complete lack of speed in terrain - I know I did quite a bit yesterday but that doesn't allow for all of it. Found the mud and thousands of ditch jumps quite sapping.
After some bigger slips, had very little confidence contouring in the mud - made 7-8 and going into 13 slow - and not getting on well with descent on way to 11. To avoid contouring, went straight up the hill on way to 13 rather than diagonal.
Declined the opportunity to run back through the start, and through the finish today, but did run past my car twice and was able to use it, and the Lawsons car as waypoints.
Much much worse run than at Winterfold last week. Look forward to seeing the ranking scores reflect that.
https://www.strava.com/activities/441489740
Saturday Nov 28, 2015 #
Event: NGOC League 11
9 AM
Running - off road race (FoD Parkrun) 20:42 [5] 5.0 km (4:08 / km) +30m 4:01 / km
slept:4.5 shoes: inov8 Mudclaw300 Yellow2
Arrived fairly late (8.56) as was running late and then found that car was iced up - despite all the rain last night!
Running hard today - but the course is now in full on winter mode. Although the surface water that had been a them of the last few weeks wasn't so bad, making drier parts quite good, the wet bits are not properly wet and deep mud and leads to significant time loss. Often found it quicker going around the mud and came close to sliding over completely a couple of times.
Good run, and clearly paced myself well as overtook 4 on lap 2 and was only just behind the next person along, having gained a fairly large amount in last k. Felt like I'd run hard at the end (which I had!)
GPS recorded 4.99km - closest to 5k I've ever had so starts giving me confidence that course isn't short.
https://www.strava.com/activities/440921207/overvi...
Fastest PB set today was 25:26 so says a lot about how much slower it's getting now!
Running hard today - but the course is now in full on winter mode. Although the surface water that had been a them of the last few weeks wasn't so bad, making drier parts quite good, the wet bits are not properly wet and deep mud and leads to significant time loss. Often found it quicker going around the mud and came close to sliding over completely a couple of times.
Good run, and clearly paced myself well as overtook 4 on lap 2 and was only just behind the next person along, having gained a fairly large amount in last k. Felt like I'd run hard at the end (which I had!)
GPS recorded 4.99km - closest to 5k I've ever had so starts giving me confidence that course isn't short.
https://www.strava.com/activities/440921207/overvi...
Fastest PB set today was 25:26 so says a lot about how much slower it's getting now!
12 PM
Orienteering (NGOC Blakeney Hill) 53:58 [3] 7.36 km (7:20 / km) +180m 6:32 / km
shoes: inov8 Mudclaw300 Yellow2
NGOC League at Blakeney Hill. 6.1km, 135m climb Blue - but think climb was underestimated a bit.
Was a case of just jogging around - don't have enough scores to be competitive in league this year, and running parkrun flat out beforehand wasn't going to help. Still made plenty of mistakes which is a bit annoying.
Generally, terrain speed was poor - had no confidence on the slippery mud (which was most of S-8 and 10-12). Another general comment, less good, was that there were a surprisingly large number of map errors close to controls than would be expected from a map less than 18 months old.
Pretty slow to 1 - particularly last bit, ended up too far south. Probably could have been 45s-1m faster. V slow to 2, slipping a lot.
3 and 4 - ok, collected controls from around here so many times now...
5 - 90s lost despite being pretty much on top of it - some bushes were mapped, but the most prominent one on the ground wasn't - overshot and relocated from path junction.
6 - took the muddy path route. Not convinced ditches are right here, but saw control early and didn't pay attention to much else. 8 very hidden tucked in between crags.
9 - overshot as took path and was going to attach from the big patch of rough open. Did not see any on ground (I'm pleased others fell for this too!) so turned in at something I thought was roughly open not trees. 45s
9-10. Tried the rough open but it was missing vital dense bramble screen - impassible. Went around private field instead. 1 min
11. Quite simply the map is wrong (or control in wrong place - equally likely). Came down line of large depressions and map soon stopped making sense. Went down a bit (turns out far too early) and had a chat with Christ McCartney for a little bit, before battling on. Found large unmapped crag (10m high). Control was on supposedly mapped crag (0.5m high). Would dare say an extra contour needed - but Lidar can't be wrong. Big train of all the fast runners past through just after we found this for them.
Easier terrain after this so was able to show better speed, and the train didn't get away. Helped by them at 14 (wrong place by some margin). But navigated by myself to finish so lost loads of time versus the train that followed somebody who knew of unmapped path through brambles at end.
OK, but disappointed by lack of terrain speed, given think that Blakeney is at the very easy end of scale (maybe not when so wet - Beechenhurst won't be any easier tomorrow!). Glad I wasn't racing for a good result.
Club will need to go over, once again, the event advisor role (or have full controller) as shouldn't be having controls in the wrong place, or map errors within control circle. Would have appreciated line and circle breaking as lots of features were hidden. Was a first time planner/organiser today and think she did a good job forming a course that made for a pleasant run.
Splitsbrowser could be interesting as suspect there was a lot of following going on today!
https://www.strava.com/activities/440921226/overvi...
Was a case of just jogging around - don't have enough scores to be competitive in league this year, and running parkrun flat out beforehand wasn't going to help. Still made plenty of mistakes which is a bit annoying.
Generally, terrain speed was poor - had no confidence on the slippery mud (which was most of S-8 and 10-12). Another general comment, less good, was that there were a surprisingly large number of map errors close to controls than would be expected from a map less than 18 months old.
Pretty slow to 1 - particularly last bit, ended up too far south. Probably could have been 45s-1m faster. V slow to 2, slipping a lot.
3 and 4 - ok, collected controls from around here so many times now...
5 - 90s lost despite being pretty much on top of it - some bushes were mapped, but the most prominent one on the ground wasn't - overshot and relocated from path junction.
6 - took the muddy path route. Not convinced ditches are right here, but saw control early and didn't pay attention to much else. 8 very hidden tucked in between crags.
9 - overshot as took path and was going to attach from the big patch of rough open. Did not see any on ground (I'm pleased others fell for this too!) so turned in at something I thought was roughly open not trees. 45s
9-10. Tried the rough open but it was missing vital dense bramble screen - impassible. Went around private field instead. 1 min
11. Quite simply the map is wrong (or control in wrong place - equally likely). Came down line of large depressions and map soon stopped making sense. Went down a bit (turns out far too early) and had a chat with Christ McCartney for a little bit, before battling on. Found large unmapped crag (10m high). Control was on supposedly mapped crag (0.5m high). Would dare say an extra contour needed - but Lidar can't be wrong. Big train of all the fast runners past through just after we found this for them.
Easier terrain after this so was able to show better speed, and the train didn't get away. Helped by them at 14 (wrong place by some margin). But navigated by myself to finish so lost loads of time versus the train that followed somebody who knew of unmapped path through brambles at end.
OK, but disappointed by lack of terrain speed, given think that Blakeney is at the very easy end of scale (maybe not when so wet - Beechenhurst won't be any easier tomorrow!). Glad I wasn't racing for a good result.
Club will need to go over, once again, the event advisor role (or have full controller) as shouldn't be having controls in the wrong place, or map errors within control circle. Would have appreciated line and circle breaking as lots of features were hidden. Was a first time planner/organiser today and think she did a good job forming a course that made for a pleasant run.
Splitsbrowser could be interesting as suspect there was a lot of following going on today!
https://www.strava.com/activities/440921226/overvi...
C • 11 2
3 PM
Note
Visiting bits of Moseley Green to consider event centre options for BUCS. Two good possibilities, and Paul's first choice does seem to work well despite my reservations - ground seems fairly firm where he's picked! Quick look at his initial courses and pleased with what I saw.
Less pleased that somebody drove into the back of my car whilst queuing for roundabout in Chepstow. Luckily speed was very low and damage very light on both - main part of bumper appears to be fine. Young lady in other car far more upset about it than me - but it's only pride that's damaged. Hopefully a valuable lesson learned and avoid making a bigger mistake in future!
Less pleased that somebody drove into the back of my car whilst queuing for roundabout in Chepstow. Luckily speed was very low and damage very light on both - main part of bumper appears to be fine. Young lady in other car far more upset about it than me - but it's only pride that's damaged. Hopefully a valuable lesson learned and avoid making a bigger mistake in future!
Wednesday Nov 25, 2015 #
Running intervals (Lliswerry) 1:07:06 [5] 13.31 km (5:02 / km) +40m 4:58 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Lliswerry efforts session - 3x 10 mins on SDR - run out for 5 mins, turn around get back. 2 mins rest but in practice was 2.30+. Told to aim to get further in first 5 mins each time.
Never felt like I was going too quick - but with such a long effort I don't think being particularly fast could be expected.
First 10:08 at average 4:06/km
Second 10:00 at average 4:00/km
Third 10:04 at average 3:56/km
Probably a good session. Felt stronger on the out (gentle uphill - about 10m climb), but didn't have the same speed gain that everybody else seemed to have on the downhill return.
Quite a lot of time on effort - and almost 8.5 miles covered tonight so good to rest until the weekend now.
https://www.strava.com/activities/439359385/overvi...
Never felt like I was going too quick - but with such a long effort I don't think being particularly fast could be expected.
First 10:08 at average 4:06/km
Second 10:00 at average 4:00/km
Third 10:04 at average 3:56/km
Probably a good session. Felt stronger on the out (gentle uphill - about 10m climb), but didn't have the same speed gain that everybody else seemed to have on the downhill return.
Quite a lot of time on effort - and almost 8.5 miles covered tonight so good to rest until the weekend now.
https://www.strava.com/activities/439359385/overvi...
Note
Of course I'm never one to fall for advertising gimmicks - but those SIACs do look good and having a gold SI card is a little bit too Jackie Hallett nowadays...
Tuesday Nov 24, 2015 #
Running hills (Lliswerry) 1:03:34 [4] 12.21 km (5:12 / km) +325m 4:36 / km
slept:2.0 shoes: Mizuno Wave Rider 18
5x Dewsland Park Road with Lliswerry - 400m with 35m climb, lots of bends, and 50m flat in the middle. Wasn't aiming for anything spectacular - plan rather just to keep running constantly as need to be able to maintain pace on hills.
This seemed to work quite well, so after finished took a long route home via back of Friars Walk and through Allt yr Yn to try the same on a more prolonged hill. Definitely tiring by the top, and was a bit of a headwind, but still obviously had enough energy left to knock another couple of seconds off my Risca Road PB despite only starting just before the roundabout.
Will be glad of the day off work tomorrow and not having to get up so early!
https://www.strava.com/activities/438714336/overvi...
This seemed to work quite well, so after finished took a long route home via back of Friars Walk and through Allt yr Yn to try the same on a more prolonged hill. Definitely tiring by the top, and was a bit of a headwind, but still obviously had enough energy left to knock another couple of seconds off my Risca Road PB despite only starting just before the roundabout.
Will be glad of the day off work tomorrow and not having to get up so early!
https://www.strava.com/activities/438714336/overvi...
Monday Nov 23, 2015 #
Note
slept:1.0 (rest day)
Catching up with pre-entries tonight. Seem to have missed the deadline for Sunday's Galoppen - had better arrive early on the morning and claim a brown map before I get forced to run black...!
Sunday Nov 22, 2015 #
Event: OK Nuts Trophy
Orienteering race (OK Nuts) 1:22:49 [3] 11.72 km (7:04 / km) +385m 6:04 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow2
OK Nuts at Winterfold. 8.9km, 350m climb Brown.
One of the first starters so arrived at Cranleigh with temperature at -1 - but it was actually quite nice for running.
Plan for today to keep to tracks even more - and this seemed to work ok. Even though crappy terrain did quite enjoy cruising around - don't really think I was ever putting in 100%.
1 - clean, in the recent felling but control very obvious, Same for 2 - but it seems control was missing for Ifor 30 minutes later... Left 2 via extraction lane, not sure if mapped,then along road and around paths to get in.
Paths to 4 - obvious route, but lost 90s or so right at the end as a bit crap and went round the easy way. Paths to 5 - last bit tall bracken and hard work - same for exit.
Paths to 6 - but should have gone one further and dog-legged as cutting across right at the end was tough. Paths to 7 - went around the last bit as thought it would save me a couple of contours, but seeing on the ground, straight path didn't gain any extra height after all.
7-8 went mostly straight line, paths did help but bits in terrain were generally passable, tough at top of last climb but was walking anyway. Last bit into 8 nice - but entry into 9 wasn't, so sneakily went around the paths and cut in later!
Paths to 10, not doing too much map reading. Went a it wrong cutting right at the very end - 30s lost. Poor line through crap to 11 initially,but crossed road at right place and hit it. ROugh terrain around 12, but carried on with Harvester route of cutting to hose-pipe path. 13 lower than I expected, undergrowth bad as expected.
14 - depression on line of veg boundary - cut in at right place and hit it. Tiring from here on and recent thinning around 15 hard work. Took reliable fast run path route to 16 - this time taking the shorter steeper route that I passed on on 6-7. Not really sure if my route was best, but map iplied other path ended at top of steep bank!
Generally happy with my run. First of 2 when I downloaded.
Long drive home, was thinking "I really don't like Surrey much" once again.
https://www.strava.com/activities/437459778/overvi...
One of the first starters so arrived at Cranleigh with temperature at -1 - but it was actually quite nice for running.
Plan for today to keep to tracks even more - and this seemed to work ok. Even though crappy terrain did quite enjoy cruising around - don't really think I was ever putting in 100%.
1 - clean, in the recent felling but control very obvious, Same for 2 - but it seems control was missing for Ifor 30 minutes later... Left 2 via extraction lane, not sure if mapped,then along road and around paths to get in.
Paths to 4 - obvious route, but lost 90s or so right at the end as a bit crap and went round the easy way. Paths to 5 - last bit tall bracken and hard work - same for exit.
Paths to 6 - but should have gone one further and dog-legged as cutting across right at the end was tough. Paths to 7 - went around the last bit as thought it would save me a couple of contours, but seeing on the ground, straight path didn't gain any extra height after all.
7-8 went mostly straight line, paths did help but bits in terrain were generally passable, tough at top of last climb but was walking anyway. Last bit into 8 nice - but entry into 9 wasn't, so sneakily went around the paths and cut in later!
Paths to 10, not doing too much map reading. Went a it wrong cutting right at the very end - 30s lost. Poor line through crap to 11 initially,but crossed road at right place and hit it. ROugh terrain around 12, but carried on with Harvester route of cutting to hose-pipe path. 13 lower than I expected, undergrowth bad as expected.
14 - depression on line of veg boundary - cut in at right place and hit it. Tiring from here on and recent thinning around 15 hard work. Took reliable fast run path route to 16 - this time taking the shorter steeper route that I passed on on 6-7. Not really sure if my route was best, but map iplied other path ended at top of steep bank!
Generally happy with my run. First of 2 when I downloaded.
Long drive home, was thinking "I really don't like Surrey much" once again.
https://www.strava.com/activities/437459778/overvi...
Saturday Nov 21, 2015 #
Event: Southern Night Champs
Event: Western Night League
9 AM
Running race (Newport parkrun) 20:42 [3] 5.0 km (4:08 / km) +10m 4:06 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
Newport parkrun since Mark was going.
Taking it fairly steady - cruising around for about 21. As with before, people started very fast so I was steadily overtaking for the last 4.5k - in the end finished 14th. Had Gavin just behind me the whole time but he didn't put in a sprint at the end so I held him to finish.
Cinder paths quite muddy - conditions felt more than 40s slower than July.
Also very cold - and winds quite strong at times.
Had right shoes for the mud - but a bit too much hard surface than would have liked.
https://www.strava.com/activities/436481318
Taking it fairly steady - cruising around for about 21. As with before, people started very fast so I was steadily overtaking for the last 4.5k - in the end finished 14th. Had Gavin just behind me the whole time but he didn't put in a sprint at the end so I held him to finish.
Cinder paths quite muddy - conditions felt more than 40s slower than July.
Also very cold - and winds quite strong at times.
Had right shoes for the mud - but a bit too much hard surface than would have liked.
https://www.strava.com/activities/436481318
6 PM
Orienteering - Night race (Southern Night Champs) 1:13:20 [3] 9.44 km (7:46 / km) +250m 6:52 / km
shoes: inov8 Mudclaw300 Yellow2
Southern Night Champs at Holmbury. 6.9km M21 course.
Holmbury still brashed and shitty - really would want something better, with consistent runnability (I'll just settle for "some" runnability) in the white - the brash, bramble and bushes have taken over somewhat.
Best route always paths - even if much longer.
Tried straight to 1 to confirm paths were right - they were. Couldn't go close to straight and ended up too high up.
2 and 3 ok as followed paths. Exit from 3 to path at south was crappy - thigh deep. Path to 4 and most of way to 5. Terrain not great from south, and despite following main gully, could not find control next to it - one of many not able to. Eventually found flag at 3rd attempt.
Path to 6 and 7. Leaving 8 to south had vicious brash - got impaled at one point and found out at finish there's a hole in my leg now. 9 missed indistinct path. 10 - straight across rough open, slow but ok.
Paths to 11, 12, 13. Followed train to 14. Nasty brambles leaving 14 for path to north, after open, path ended surrounded by brambles over 10ft high - impassible.
Took wrong path towards 16, but open at bottom was ok, poor route out as got trapped in head deep. Paths rest of the way with Scott.
Nice to do some orienteering - but I do orienteer so that I can run in nice terrain. When it becomes run 3 sides of square on paths because the terrain is so unpleasant, I'm not sure its the right place for it.
https://www.strava.com/activities/436825216
Holmbury still brashed and shitty - really would want something better, with consistent runnability (I'll just settle for "some" runnability) in the white - the brash, bramble and bushes have taken over somewhat.
Best route always paths - even if much longer.
Tried straight to 1 to confirm paths were right - they were. Couldn't go close to straight and ended up too high up.
2 and 3 ok as followed paths. Exit from 3 to path at south was crappy - thigh deep. Path to 4 and most of way to 5. Terrain not great from south, and despite following main gully, could not find control next to it - one of many not able to. Eventually found flag at 3rd attempt.
Path to 6 and 7. Leaving 8 to south had vicious brash - got impaled at one point and found out at finish there's a hole in my leg now. 9 missed indistinct path. 10 - straight across rough open, slow but ok.
Paths to 11, 12, 13. Followed train to 14. Nasty brambles leaving 14 for path to north, after open, path ended surrounded by brambles over 10ft high - impassible.
Took wrong path towards 16, but open at bottom was ok, poor route out as got trapped in head deep. Paths rest of the way with Scott.
Nice to do some orienteering - but I do orienteer so that I can run in nice terrain. When it becomes run 3 sides of square on paths because the terrain is so unpleasant, I'm not sure its the right place for it.
https://www.strava.com/activities/436825216
Thursday Nov 19, 2015 #
7 AM
Note
NGOC's latest new signing has been revealed... Now two in the top 109 on ranking list! Third year in a row we've done well in the transfer window - at this rate Jay T might start wanting to come back!
Need to actually do some ranking races again now I've dropped the last two of my good top six this week
Need to actually do some ranking races again now I've dropped the last two of my good top six this week
C • Who? 8
7 PM
Running (Work handicap 5k) 20:12 [4] 5.01 km (4:02 / km) +15m 3:58 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Now audit today so busy day catching up on everything that had been put off - and had to buy my own lunch!
Work handicap 5k around Little Stoke winter course in the dark. All the people at my ability dropped out of this one so chasing down a 5 minute gap in front of me - so this was more of a time trial than a race.
Slow-ish as understandably tired from two hard days in a row beforehand - so knew pretty quickly from my splits that sub-20 wasn't going to happen - also taking the bends quite slowly as slippery and leaves there.
Mark seemed to be gaining ground quite consistently for the first two full laps but the gap didn't seem to close over last lap - splits show I did last k 15s quicker than the middle three.
Finished fourth, but the three in front of me all claimed it was their first time - so maybe I get the trophy for the next month?
Suppose it's reasonable training - 5ks are definitely getting easier to "race" now.
https://www.strava.com/activities/435691914/overvi...
Work handicap 5k around Little Stoke winter course in the dark. All the people at my ability dropped out of this one so chasing down a 5 minute gap in front of me - so this was more of a time trial than a race.
Slow-ish as understandably tired from two hard days in a row beforehand - so knew pretty quickly from my splits that sub-20 wasn't going to happen - also taking the bends quite slowly as slippery and leaves there.
Mark seemed to be gaining ground quite consistently for the first two full laps but the gap didn't seem to close over last lap - splits show I did last k 15s quicker than the middle three.
Finished fourth, but the three in front of me all claimed it was their first time - so maybe I get the trophy for the next month?
Suppose it's reasonable training - 5ks are definitely getting easier to "race" now.
https://www.strava.com/activities/435691914/overvi...
Wednesday Nov 18, 2015 #
Event: Street Event 2
Orienteering - Urban race (SWOC Thornhill) 58:14 [3] 11.33 km (5:08 / km) +125m 4:52 / km
slept:4.0 shoes: Mizuno Wave Rider 18
Another day of Swiss and Canadian auditor meetings...
Windy evening but glad to get out. Was very surprised when I looked at distance on watch when it said I'd run 10.5k - as thought was going quite slowly and could keep it up.
Found the start after only 10s or so of looking - and had already started moving before located it. Didn't form a plan quickly (well, for 25 mins or so!) but wasn't punished for it - had started planning to go NW, then anti clockwise but went to 5 instead of 3, replanned, then found something that worked for top half.
Route S-2-5-24-6-4-21-23-15-25-20-19-11-17-26-18-16-12-8-22-14-1-F. 390 points from 450, missing only 3, 7, 9, 10 and 13. May have even calculated my score correctly...
Field 6-4 was quite wet and slippery! Slow up the hills around 23/15 and Gary caught up. Went west from 20 as thought it was quicker than the fiddly route - but once I committed saw that doubling back and taking the straight road at the bottom would have been better!
Planned various routes for bottom half but realised N-S zig zags would be too much dog legging for 16 and 18 so went for E-W. Kept having to replan as it became more apparent I wouldn't clear in time - 7 an obvious drop, and 13 wasn't worth the penalty - same for 10 and 9. Might just have got 3 between 1 and finish but would have been very tight on time so played it safe.
Well planned by Clare and nice area to run around. Got me more training against headwinds on long straight 26-18-16 - and I survived so all good.
https://www.strava.com/activities/435192789
Windy evening but glad to get out. Was very surprised when I looked at distance on watch when it said I'd run 10.5k - as thought was going quite slowly and could keep it up.
Found the start after only 10s or so of looking - and had already started moving before located it. Didn't form a plan quickly (well, for 25 mins or so!) but wasn't punished for it - had started planning to go NW, then anti clockwise but went to 5 instead of 3, replanned, then found something that worked for top half.
Route S-2-5-24-6-4-21-23-15-25-20-19-11-17-26-18-16-12-8-22-14-1-F. 390 points from 450, missing only 3, 7, 9, 10 and 13. May have even calculated my score correctly...
Field 6-4 was quite wet and slippery! Slow up the hills around 23/15 and Gary caught up. Went west from 20 as thought it was quicker than the fiddly route - but once I committed saw that doubling back and taking the straight road at the bottom would have been better!
Planned various routes for bottom half but realised N-S zig zags would be too much dog legging for 16 and 18 so went for E-W. Kept having to replan as it became more apparent I wouldn't clear in time - 7 an obvious drop, and 13 wasn't worth the penalty - same for 10 and 9. Might just have got 3 between 1 and finish but would have been very tight on time so played it safe.
Well planned by Clare and nice area to run around. Got me more training against headwinds on long straight 26-18-16 - and I survived so all good.
https://www.strava.com/activities/435192789
Tuesday Nov 17, 2015 #
Running (Lliswerry) 1:09:47 [3] 14.67 km (4:45 / km) +155m 4:31 / km
slept:4.0 weight:72.5kg shoes: Mizuno Wave Rider 18
Lliswerry to Caerleon. Seemingly no group 3 or 2 tonight so ended up with group 1 (and dropped quite quickly) as I didn't want a particularly hard run.
Day 1 of 2 with Swiss and Canadian auditors visiting me so spent all day sat down in hot rooms eating biscuits - so not best prep, but have just about worked out the tightness from sitting in the car getting cold post two runs on Saturday.
Wind very strong - made coming back tough. Despite that, and not wanting to push it so hard, seems that all the segment times are only seconds slower than last time.
https://www.strava.com/activities/434571198/overvi...
Day 1 of 2 with Swiss and Canadian auditors visiting me so spent all day sat down in hot rooms eating biscuits - so not best prep, but have just about worked out the tightness from sitting in the car getting cold post two runs on Saturday.
Wind very strong - made coming back tough. Despite that, and not wanting to push it so hard, seems that all the segment times are only seconds slower than last time.
https://www.strava.com/activities/434571198/overvi...
Sunday Nov 15, 2015 #
O - Planning 2:35:00 [1] 6.0 km (25:50 / km) +420m 19:08 / km
slept:2.0 shoes: VJ Integrator High (2)
Collecting. It's over!!!
Frustrating day in the wind. Found climbing up and down some of the "flat" hard work - and even with metal dobs and stakes couldn't help me up the more vertical bits. Pleased to say Pat had same trouble with the mapped flat so sounds like it will be getting a proper remap!
Will feed back point regarding reflectors - but don't expect there to be any next week.
Thoughts on optimum route to maximise score:
S-2-8-6-4-10-24-22-20-18-14-16-25-21-17-19-13-15-9-11-7-F with various ones that could be skipped if time short. Would get 480 points and thought several people there would have been capable of doing this in the time (and possibly more) if they took this route
Frustrating day in the wind. Found climbing up and down some of the "flat" hard work - and even with metal dobs and stakes couldn't help me up the more vertical bits. Pleased to say Pat had same trouble with the mapped flat so sounds like it will be getting a proper remap!
Will feed back point regarding reflectors - but don't expect there to be any next week.
Thoughts on optimum route to maximise score:
S-2-8-6-4-10-24-22-20-18-14-16-25-21-17-19-13-15-9-11-7-F with various ones that could be skipped if time short. Would get 480 points and thought several people there would have been capable of doing this in the time (and possibly more) if they took this route
Saturday Nov 14, 2015 #
Event: Western Night League
9 AM
Running - off road race (FoD Parkrun) 20:57 [4] 5.0 km (4:11 / km) +30m 4:04 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
FoD parkrun.
Still not really recovered yet but started well and tried to keep it up. Hard work and finished 10s faster than last week - but think it was more than 10s quicker conditions. But got me my best FoD position (6th) after many 7th places.
https://www.strava.com/activities/432743448
Still not really recovered yet but started well and tried to keep it up. Hard work and finished 10s faster than last week - but think it was more than 10s quicker conditions. But got me my best FoD position (6th) after many 7th places.
https://www.strava.com/activities/432743448
10 AM
O - Planning 36:23 [3] 5.41 km (6:44 / km) +165m 5:50 / km
shoes: inov8 Mudclaw300 Yellow2
Arrived at assembly and then sent straight out to check some controls and put danger tape up. Struggling on any ups. Then did loop of yellow as 205 had been put in wrong place (where the pit to S should have been) - as the move never made it into the other course file!
Managed to get in some terrrain running - but as still wearing shorts took some longer routes where I knew less undergrowth.
Managed to get in some terrrain running - but as still wearing shorts took some longer routes where I knew less undergrowth.
2 PM
O - Planning 8:00 [3] 1.6 km (5:00 / km) +30m 4:34 / km
shoes: inov8 Mudclaw300 Yellow2
Moving 206, 204, 209 to their night positions.
Had spent 3 hours sat in car wearing lots of coats - shivering a lot - in that time legs had seized up so jogging again felt very weird for most of the time.
Had spent 3 hours sat in car wearing lots of coats - shivering a lot - in that time legs had seized up so jogging again felt very weird for most of the time.
5 PM
Note
WNL - not doing too much apart from helping at registration and running starts. Competitors all well behaved - arrived in good time, finished in good time, and polite to my face.
Don't like planning bog standard scores so today's was complicated - but the two maps existed to distract people away from the key decision - having to decide just what they were capable of doing in an hour. All too often the fastest runners start out to get them all so tonight had several controls that definitely were not worth visiting so they needed to think about it (just like what all the less quick do). Would expect some people to not like me doing this - but to me it's part of the strategy of a score.
Did not give too much thought into best route - but my view was that best place to change-over was around 225 as there was 100 points close together and weren't really worth visiting on their own.
Pat proved to be a great help as always.
Forgot to get Ifor's bag of torches passed on to John - might be a chance to meet him as/before he puts controls out on the way to Dorking.
Don't like planning bog standard scores so today's was complicated - but the two maps existed to distract people away from the key decision - having to decide just what they were capable of doing in an hour. All too often the fastest runners start out to get them all so tonight had several controls that definitely were not worth visiting so they needed to think about it (just like what all the less quick do). Would expect some people to not like me doing this - but to me it's part of the strategy of a score.
Did not give too much thought into best route - but my view was that best place to change-over was around 225 as there was 100 points close together and weren't really worth visiting on their own.
Pat proved to be a great help as always.
Forgot to get Ifor's bag of torches passed on to John - might be a chance to meet him as/before he puts controls out on the way to Dorking.
Friday Nov 13, 2015 #
O - Planning 2:00:00 [1] 5.0 km (24:00 / km) +200m 20:00 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow1
Putting controls out.
Very slippery - and I didn't even go near to the steep bits. Shoes are had it even for just walking in now. Ankle boots with metal dobs would have been much better.
Only found one new map error - meant I'd tagged wrong site. Still got yellow course to do and check one of Pat's sites.
Will be quite glad when it's all over!
Very slippery - and I didn't even go near to the steep bits. Shoes are had it even for just walking in now. Ankle boots with metal dobs would have been much better.
Only found one new map error - meant I'd tagged wrong site. Still got yellow course to do and check one of Pat's sites.
Will be quite glad when it's all over!
Thursday Nov 12, 2015 #
Running - off road race (Rising Sun Night Race) 40:52 [4] 8.32 km (4:55 / km) +170m 4:27 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
First of Paul and Andy's night races of the winter - Rising Sun.
New route since last year - shorter and with a lot more fire track. Not so interesting and a disappointing lack of mud.
Didn't feel that I was running well tonight. The one sprint yesterday has tired my legs and being sat in very hot and stuffy room before start had got to head a bit. Still started quite quick - but was losing time (although not often places) whereever there were roots to slip on.
Long dragging uphill tracks probably helped me get away from people, but wasn't particularly exciting.
Managed to put on a downhill sprint into the finish to take a place just before the line - having been gaining for last 500m - to finish something like 14th of 180 - and 6 mins behind Paul Murrin.
https://www.strava.com/activities/431609611/overvi...
https://drive.google.com/file/d/0B4ire04vm1ckSDdtb...
New route since last year - shorter and with a lot more fire track. Not so interesting and a disappointing lack of mud.
Didn't feel that I was running well tonight. The one sprint yesterday has tired my legs and being sat in very hot and stuffy room before start had got to head a bit. Still started quite quick - but was losing time (although not often places) whereever there were roots to slip on.
Long dragging uphill tracks probably helped me get away from people, but wasn't particularly exciting.
Managed to put on a downhill sprint into the finish to take a place just before the line - having been gaining for last 500m - to finish something like 14th of 180 - and 6 mins behind Paul Murrin.
https://www.strava.com/activities/431609611/overvi...
https://drive.google.com/file/d/0B4ire04vm1ckSDdtb...
Wednesday Nov 11, 2015 #
Running intervals (Lliswerry) 53:09 [2] 8.49 km (6:16 / km)
slept:6.0 shoes: Mizuno Wave Rider 18
Lliswerry track session. Didn't really want to run hard as last night was a struggled and knackered me - and race tomorrow.
Ran down with group 3 - 10x 400 - and to be honest 400s in 95s wasn't much of a struggle. All seemed ok so sped up a bit more for last two - probably 80-85 on penultimate, and flat out for the last - 73s. Had a kid race me for last one - he got ahead after 100m but then burned out at 200.
Found this tough enough and think it confirmed I was right to drop down as 12x 400s in ~80s would have knackered me even more.
Still not really a sprinter - and 400m is just about sprint length. Feels like there's some risk of pulling something if I push it too hard.
https://www.strava.com/activities/430984795
Ran down with group 3 - 10x 400 - and to be honest 400s in 95s wasn't much of a struggle. All seemed ok so sped up a bit more for last two - probably 80-85 on penultimate, and flat out for the last - 73s. Had a kid race me for last one - he got ahead after 100m but then burned out at 200.
Found this tough enough and think it confirmed I was right to drop down as 12x 400s in ~80s would have knackered me even more.
Still not really a sprinter - and 400m is just about sprint length. Feels like there's some risk of pulling something if I push it too hard.
https://www.strava.com/activities/430984795
Tuesday Nov 10, 2015 #
Running - off road (MDC Twmbarlwm) 1:05:02 [3] 9.32 km (6:59 / km) +415m 5:42 / km
slept:4.5 shoes: inov8 Mudclaw300 Yellow2
MDC run from Mark and Alice's.
Too hot for wearing a waterproof - as I realised after 500 yards - but windy enough at the top to need it again!
Didn't feel like running well up the hill, terrible against the wind, and couldn't see any of the rocks on descent because of mist!
Ankles survived (just) but the good ankle did take quite a knock coming past the reservoir.
Good food after.
https://www.strava.com/activities/430370425/overvi...
Too hot for wearing a waterproof - as I realised after 500 yards - but windy enough at the top to need it again!
Didn't feel like running well up the hill, terrible against the wind, and couldn't see any of the rocks on descent because of mist!
Ankles survived (just) but the good ankle did take quite a knock coming past the reservoir.
Good food after.
https://www.strava.com/activities/430370425/overvi...
Sunday Nov 8, 2015 #
O - Planning 1:30:00 [1] 4.0 km (22:30 / km) +140m 19:09 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow1
Checking remaining control sites for next Saturday. Significant map errors at 3 sites will need some corrections and also a fourth that is so wrong (mapped runnable, but inpenetrable green in reality) cannot use the site. At least club agrees it needs remapping!
Saturday Nov 7, 2015 #
9 AM
Running - off road race (FoD Parkswim) 21:07 [5] 5.0 km (4:13 / km) +30m 4:06 / km
slept:4.0 weight:72.5kg shoes: inov8 Mudclaw300 Yellow2
Very last minute decision to come to this (ok, decided at 8am...) - original plan was to do Newport Parkrun then SWOC but given how much rain there had been, and still to come - wasn't sure on the shoe choice for Newport given cinder paths and mud on the route from July. Clearly the only option was to go somewhere where it was guaranteed to be very, very muddy!
Wet - not only the wettest I've ever seen the FoD course but possibly also the rainiest I've ever run in, and quite a nasty wind from the north west too.
Slow start as boxed in behind people (didn't recognise so assume "tourists") who seemed to slow down every time there was a puddle, rock, or bit of mud... Cleared them before the muddy bit by running around the outside, through a rather big puddle and made sure they got splashed!
Generally good from here, steadily catching and passing a through and kept the pace throughout. Felt like a reasonably hard effort - enough that I didn't feel there was much left in the tank at the end - but also didn't feel painfully or exhaustingly hard. 5ks must be getting easier...
Happy with run - run seemed on a par with Cardiff a few weeks ago so fits with my thoughts that it was verging on +2 mins slower than a straight, flat, tarmac course.
https://www.strava.com/activities/428214916/overvi...
Wet - not only the wettest I've ever seen the FoD course but possibly also the rainiest I've ever run in, and quite a nasty wind from the north west too.
Slow start as boxed in behind people (didn't recognise so assume "tourists") who seemed to slow down every time there was a puddle, rock, or bit of mud... Cleared them before the muddy bit by running around the outside, through a rather big puddle and made sure they got splashed!
Generally good from here, steadily catching and passing a through and kept the pace throughout. Felt like a reasonably hard effort - enough that I didn't feel there was much left in the tank at the end - but also didn't feel painfully or exhaustingly hard. 5ks must be getting easier...
Happy with run - run seemed on a par with Cardiff a few weeks ago so fits with my thoughts that it was verging on +2 mins slower than a straight, flat, tarmac course.
https://www.strava.com/activities/428214916/overvi...
11 AM
Running - off road (Trelleck) 1:02:06 [3] 10.7 km (5:48 / km) +250m 5:12 / km
shoes: inov8 Mudclaw300 Yellow2
Wasn't keen on orienteering here as terrain is very slow - and wanted to do something a bit faster so ran the yellow course with a few "mistakes" - such as going cross country 1-5 then back to 2 and "falling off" the taped route (and indeed the map...) on 5-6 meaning those 300 yards took me 30 minutes.
Ok run, but noticeably tiring on the hills after Parkrun. Working on running technique through mud and on leaf covered rocks - trying to build confidence. Seemed to work quite well and ankle had no trouble despite only support being rather sodden tape from before earlier run. Seem to be reasonably efficient in mud already so very little sliding but trying to force the speed up means my feet start rotating into mud and seems a lot less efficient.
Fairly happy with run - means less need to try and do something tomorrow after checking last couple of control sites.
https://www.strava.com/activities/428236105
Ok run, but noticeably tiring on the hills after Parkrun. Working on running technique through mud and on leaf covered rocks - trying to build confidence. Seemed to work quite well and ankle had no trouble despite only support being rather sodden tape from before earlier run. Seem to be reasonably efficient in mud already so very little sliding but trying to force the speed up means my feet start rotating into mud and seems a lot less efficient.
Fairly happy with run - means less need to try and do something tomorrow after checking last couple of control sites.
https://www.strava.com/activities/428236105
Thursday Nov 5, 2015 #
Note
slept:5.0 (rest day)
Hard to be motivated on a wet and windy day with the cloud low... But found walking back up the hill from the station hard enough anyway. Feels like a bit of a waste of a day off - hope to be allowed to take more holiday next summer than the last few years
Wednesday Nov 4, 2015 #
Running intervals (Lliswerry) 1:03:32 [4] 10.08 km (6:18 / km) +210m 5:42 / km
slept:4.5 shoes: Mizuno Wave Rider 18
Hills with Lliswerry - apparently the "lite" version.
Quite a reasonable hill - I approve. 5x 420m with about 40m climb - so 2x Falcondale Rd loop from Westbury.
Was on the limit of going too fast, but relatively stable times - 2:03, 2:01, 2:06, 2:04 and 2:05 - with the slowest being where I was catching people at the end.
Suspect legs won't be too impressed tomorrow - had planned an afternoon run up behind Cwmbran but will see how I feel first.
https://www.strava.com/activities/426557696/overvi...
Quite a reasonable hill - I approve. 5x 420m with about 40m climb - so 2x Falcondale Rd loop from Westbury.
Was on the limit of going too fast, but relatively stable times - 2:03, 2:01, 2:06, 2:04 and 2:05 - with the slowest being where I was catching people at the end.
Suspect legs won't be too impressed tomorrow - had planned an afternoon run up behind Cwmbran but will see how I feel first.
https://www.strava.com/activities/426557696/overvi...
Tuesday Nov 3, 2015 #
Running (Lliswerry) 53:50 [3] 10.53 km (5:07 / km) +220m 4:38 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Lliswerry in the rain. easy/steady pace.
Formed a "group 2" of myself and somebody else who turned up too late - as had no intention of running particularly hard.
Steady up to Ridgeway - very foggy on top. Quicker pace up Bassaleg Road. Guessing the way at the end, but seemed to work out right.
https://www.strava.com/activities/425888057
Watch well off course at the start, but I was running late and raining hard so wasn't going to give it time to try and refine before starting - worked itself out after 2 mins.
Formed a "group 2" of myself and somebody else who turned up too late - as had no intention of running particularly hard.
Steady up to Ridgeway - very foggy on top. Quicker pace up Bassaleg Road. Guessing the way at the end, but seemed to work out right.
https://www.strava.com/activities/425888057
Watch well off course at the start, but I was running late and raining hard so wasn't going to give it time to try and refine before starting - worked itself out after 2 mins.
Sunday Nov 1, 2015 #
Running - off road race (Bog and Bryn Challenge) 2:00:54 [4] 22.38 km (5:24 / km) +580m 4:47 / km
slept:5.0 weight:72.5kg shoes: inov8 Mudclaw300 Yellow2
Fairwater's Bog and Bryn Challenge from Cwmbran stadium.
Felt like quite a poor start once we started going uphill, losing places and finding "field" terrain quite difficult - but was doing ok when it was very muddy (which was quite a lot of the time!) and even regained a few places in "tussock field".
But I wasn't really going to start a chance against road runners on the descent from the church.
For first section of main climb did keep running until just past Mark and Alice's - but the second climb was more walk than run - particularly the field and road at the top. Had been steadily catching and passing people from very bottom - 5 by the top.
Descent was fairly easy but still worried about losing places - but it didn't happen. Route through the woods was fun and muddy and caught another person here.
The hill near the end wasn't expected but helpful in stopping the people behind from catching, and I got past another who was walking - and past another two on canal tow path towards the end.
Think end result was reasonably good - but I still don't think start went well. Wasn't really getting into it until near top of climb to Twmbarlwm. Good route - but less slippery stiles would have been appreciated!
https://www.strava.com/activities/424385026/overvi...
Felt like quite a poor start once we started going uphill, losing places and finding "field" terrain quite difficult - but was doing ok when it was very muddy (which was quite a lot of the time!) and even regained a few places in "tussock field".
But I wasn't really going to start a chance against road runners on the descent from the church.
For first section of main climb did keep running until just past Mark and Alice's - but the second climb was more walk than run - particularly the field and road at the top. Had been steadily catching and passing people from very bottom - 5 by the top.
Descent was fairly easy but still worried about losing places - but it didn't happen. Route through the woods was fun and muddy and caught another person here.
The hill near the end wasn't expected but helpful in stopping the people behind from catching, and I got past another who was walking - and past another two on canal tow path towards the end.
Think end result was reasonably good - but I still don't think start went well. Wasn't really getting into it until near top of climb to Twmbarlwm. Good route - but less slippery stiles would have been appreciated!
https://www.strava.com/activities/424385026/overvi...