Training Log Archive: rcroIn the 30 days ending Apr 30, 2016:
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Saturday Apr 30, 2016 #
9 AM
Running race (Newport Parkrun) 19:50 [5] 5.0 km (3:58 / km) +5m 3:57 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Newport Parkrun as couldn't be bothered packing last night and getting up early for Forest.
Planned to take it easy at 80-90% effort and aim for sub-21, but changed my plan after the first straight after my steady 4:00 min/k had me 50 or so people down. Knew I'd taken it quite easy and had a lot of energy left so set about overtaking as people burned out - overtook 21 by the gate 1k later, 36 in total by the finish - and tantalisingly close to 37. PB for the summer course, which is definitely slower than the winter one.
Clearly got carried away and pushing hard for last 4.5k and felt it. Doesn't really fit with having a fairly easy week so going to cut out the Forest stop I'd planned for the drive up this afternoon. Am sure I can run (maybe not quality running) - but it doesn't really serve any purpose and still not fully worked OO and Pentyrch out of my legs yet.
https://www.strava.com/activities/560657622
Massive turnout - 622 finishers. Good job I didn't try counting the people I lapped!
Planned to take it easy at 80-90% effort and aim for sub-21, but changed my plan after the first straight after my steady 4:00 min/k had me 50 or so people down. Knew I'd taken it quite easy and had a lot of energy left so set about overtaking as people burned out - overtook 21 by the gate 1k later, 36 in total by the finish - and tantalisingly close to 37. PB for the summer course, which is definitely slower than the winter one.
Clearly got carried away and pushing hard for last 4.5k and felt it. Doesn't really fit with having a fairly easy week so going to cut out the Forest stop I'd planned for the drive up this afternoon. Am sure I can run (maybe not quality running) - but it doesn't really serve any purpose and still not fully worked OO and Pentyrch out of my legs yet.
https://www.strava.com/activities/560657622
Massive turnout - 622 finishers. Good job I didn't try counting the people I lapped!
10 AM
Running warm up/down 11:28 [3] 2.18 km (5:16 / km) +5m 5:12 / km
shoes: Mizuno Wave Rider 18
Loop around house and car parks. Had to veer wide of a prat looking at his phone rather where he was going, despite the wide berth he abruptly changed direction and walked into the side of me at the very last second - apparently it was all my fault
https://www.strava.com/activities/560660202
https://www.strava.com/activities/560660202
Friday Apr 29, 2016 #
Running 50:24 [3] 9.07 km (5:33 / km) +205m 5:00 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Easy jog. Planned to do about 5k but got a bit carried away with the sun being out, the freezing winds warming up and being able to run on grass.
Gaer Fort x1.5. First time I've been over this year and very dry underfoot. Clear that half of it had been on fire fairly recently so can hope its got rid of some of the bramble.
Turning out to be a lovely evening. Always glad I've got somewhere interesting to run around close to home here.
https://www.strava.com/activities/560186161
Gaer Fort x1.5. First time I've been over this year and very dry underfoot. Clear that half of it had been on fire fairly recently so can hope its got rid of some of the bramble.
Turning out to be a lovely evening. Always glad I've got somewhere interesting to run around close to home here.
https://www.strava.com/activities/560186161
Thursday Apr 28, 2016 #
Note
(rest day)
Case of can't run rather than won't run today... Wanted to up until it started raining and realised just how windy it is :-) Glad I'm having a fairly easy few days without long running races to give me a chance to recover!
Wednesday Apr 27, 2016 #
Running hills (Lliswerry) 59:08 [3] 12.29 km (4:49 / km) +170m 4:30 / km
slept:5.5 shoes: Mizuno Wave Rider 18
16x Hartridge Hill (150-200m, with only 10m climb) as 4 sets of 4, with 400m running recovery between sets in addition to downhill recovery.
Not a very hard session, and I wasn't very quick either. Surprisingly hills aren't easy the day after a fell race.
A little disappointing showing from groups 1/2 tonight - just 1 in Gp1 and did only half the session, 3 of us group 2, and all the rest wimping down to 3 - which was 4x3. If I could do it, then most of them could have too!
https://www.strava.com/activities/558559468/overvi...
Not a very hard session, and I wasn't very quick either. Surprisingly hills aren't easy the day after a fell race.
A little disappointing showing from groups 1/2 tonight - just 1 in Gp1 and did only half the session, 3 of us group 2, and all the rest wimping down to 3 - which was 4x3. If I could do it, then most of them could have too!
https://www.strava.com/activities/558559468/overvi...
Tuesday Apr 26, 2016 #
7 PM
Running - off road race (Pentyrch Hill Race) 54:52 [5] 11.25 km (4:53 / km) +420m 4:07 / km
slept:5.5 shoes: Adidas Kanadia tr7
Second go at this race. Legs still heavy from Sunday but main problem was actually the cuts in my foot from where ankle tape had dug in.
Foot hurting quite a bit for the first road, and downhill but seemed to be making good pace. Tyn y Coed ascent went better than last time (still walked a lot), and just about able to keep running to the first sumit from top of woods. But mostly walking up second climb.
Bit of a cat and mouse battle with Mark all the way - with me passing him for the last time on a little bit of uphill gradient on road with 1k to go, and got back past Katy Roby at the same time :-) John Aggleton well ahead by here though - good to see youth leading the way in MDC.
Very pleased with how this went with tired legs. Over 3 mins faster than last year, despite being colder, more windy, wetter under foot (ok it was still dry enough for trainers...)
https://www.strava.com/activities/557651956
Just 8s faster from trig down to finish shows that I pushed it very hard last time, and that I was possibly being a little more cautious on stones given ankle had tried to go just a bit earlier. Cuts weren't so noticeably hurting then.
Foot hurting quite a bit for the first road, and downhill but seemed to be making good pace. Tyn y Coed ascent went better than last time (still walked a lot), and just about able to keep running to the first sumit from top of woods. But mostly walking up second climb.
Bit of a cat and mouse battle with Mark all the way - with me passing him for the last time on a little bit of uphill gradient on road with 1k to go, and got back past Katy Roby at the same time :-) John Aggleton well ahead by here though - good to see youth leading the way in MDC.
Very pleased with how this went with tired legs. Over 3 mins faster than last year, despite being colder, more windy, wetter under foot (ok it was still dry enough for trainers...)
https://www.strava.com/activities/557651956
Just 8s faster from trig down to finish shows that I pushed it very hard last time, and that I was possibly being a little more cautious on stones given ankle had tried to go just a bit earlier. Cuts weren't so noticeably hurting then.
8 PM
Running warm up/down 12:20 [3] 2.04 km (6:03 / km) +40m 5:30 / km
shoes: Adidas Kanadia tr7
Slow paced jog around the village after whilst waiting for people to finish so I could drive out of car park. More climb than I anticipated - pretty tired to finish.
https://www.strava.com/activities/557654402
https://www.strava.com/activities/557654402
Sunday Apr 24, 2016 #
Running - off road race (Offa's 'Orror) 1:41:56 [4] 19.57 km (5:13 / km) +495m 4:37 / km
slept:5.0 shoes: Adidas Kanadia tr7
Knackered before the start! Could feel yesterday in my legs.
Reasonable start - but as it turned into single track just 50 yards in was a lot of getting stuck behind slow people and having to force past. In a good position 15-20th maybe, by the top.
Descent was poor as expected. Not helped by being forced off the path and down the rocks - think the marshall was actually blocking the best line. Quite a lot of sliding, losing balance and little confidence. Easily dropped 1 min - but good start meant that I had been amongst better runners.
Long riverside run in beating sun dragged on and was definitely tiring. Recaught a couple of places I'd lost, and had Andrew Dickens, Mark Matthews and Rob Hook for company up hill two - but walked much more than I really wanted to.
Just a case of trying to keep going from the top. Not pretty or quick, gained a few places, lost some going down only to get them back at drinks station. Again with Mark for the drag by the river - us motivating each other to keep going.
Possibly did run more of last hill than second but tired and the extra effort was only because Matthew Lawson was shouting from the top, and had Lliswerry in front and behind. Managed to hold places to the end - but wrecked. Really pleased course was 600m shorter than I thought it was!
Good descending could have got me 1 min faster. Having not done quite a lot yesterday - harder to quantify impact, maybe 3-4 mins over 20k, doubt I'd have beaten John today regardless.
Fairly happy with end result given expectations. Suspect when I see full results I'll be in the right place relative to all the other names.
https://www.strava.com/activities/555402249/overvi...
Note - found out from Mark that the wheelbarrows were empty yesterday because parkrun rules means everybody has the do the whole 5k under their own steam and not propelled. Maybe should have been running harder rather than chatting - but it did help pass the time on the dull railway track bit :-)
Reasonable start - but as it turned into single track just 50 yards in was a lot of getting stuck behind slow people and having to force past. In a good position 15-20th maybe, by the top.
Descent was poor as expected. Not helped by being forced off the path and down the rocks - think the marshall was actually blocking the best line. Quite a lot of sliding, losing balance and little confidence. Easily dropped 1 min - but good start meant that I had been amongst better runners.
Long riverside run in beating sun dragged on and was definitely tiring. Recaught a couple of places I'd lost, and had Andrew Dickens, Mark Matthews and Rob Hook for company up hill two - but walked much more than I really wanted to.
Just a case of trying to keep going from the top. Not pretty or quick, gained a few places, lost some going down only to get them back at drinks station. Again with Mark for the drag by the river - us motivating each other to keep going.
Possibly did run more of last hill than second but tired and the extra effort was only because Matthew Lawson was shouting from the top, and had Lliswerry in front and behind. Managed to hold places to the end - but wrecked. Really pleased course was 600m shorter than I thought it was!
Good descending could have got me 1 min faster. Having not done quite a lot yesterday - harder to quantify impact, maybe 3-4 mins over 20k, doubt I'd have beaten John today regardless.
Fairly happy with end result given expectations. Suspect when I see full results I'll be in the right place relative to all the other names.
https://www.strava.com/activities/555402249/overvi...
Note - found out from Mark that the wheelbarrows were empty yesterday because parkrun rules means everybody has the do the whole 5k under their own steam and not propelled. Maybe should have been running harder rather than chatting - but it did help pass the time on the dull railway track bit :-)
Saturday Apr 23, 2016 #
Event: NGOC League 3
9 AM
Running - off road race (FoD Parkrun) 19:58 [5] 5.0 km (4:00 / km) +20m 3:55 / km
slept:5.5 shoes: inov8 Mudclaw300 Red/Blue
Drier than last week but still pretty muddy by the sawmills so slow conditions.
Looked like Marcus was trying for the segment at the start so pace was pretty fast for first 500 yards before settled in to a pace.
Keeping an eye on the time and was 20s or so up on 4 min/k at 3k, and 12s up at 4k. Didn't think PB would be possible given mud in last k, and expected traffic, but tried hard none the less - if I didn't get caught up lapping wheelbarrows at both of the two narrow points by the sawmills would have PBed easily. 2s off none the less - but still very pleased to be back under 20 here. Shows potential for another time.
Definitely running at 100% effort today - completely spent by the end.
Anniversary day here, and volunteers did a great job making a carnival type atmosphere.
https://www.strava.com/activities/554388136
Looked like Marcus was trying for the segment at the start so pace was pretty fast for first 500 yards before settled in to a pace.
Keeping an eye on the time and was 20s or so up on 4 min/k at 3k, and 12s up at 4k. Didn't think PB would be possible given mud in last k, and expected traffic, but tried hard none the less - if I didn't get caught up lapping wheelbarrows at both of the two narrow points by the sawmills would have PBed easily. 2s off none the less - but still very pleased to be back under 20 here. Shows potential for another time.
Definitely running at 100% effort today - completely spent by the end.
Anniversary day here, and volunteers did a great job making a carnival type atmosphere.
https://www.strava.com/activities/554388136
10 AM
Running - off road warm up/down 10:54 [3] 1.74 km (6:16 / km) +10m 6:05 / km
shoes: inov8 Mudclaw300 Red/Blue
Warm down outer lap with rickyp.
11 AM
Running - off road 1:18:17 [4] 12.25 km (6:23 / km) +505m 5:18 / km
shoes: inov8 Mudclaw300 Red/Blue
Highmeadow not my favourite area for O, and a little put off it after all the time spent planning last year.
Instead long "easy" run over to Knockalls. Nice day for it and saw lots of bluebells, deer and cyclists.
First hill ok, but bottom of Knockalls to Buck Stone went badly with lots of walking. Decided from there to cut short and jog back rather than head down to Reddings and back up and over.
Wasn't expecting 12k/500m after cutting short - plan was only to do 10k/300 so clearly underestimated somewhat! Tomorrow might feel hard now! Good training all the same.
https://www.strava.com/activities/554388732
Given the stick given to Clive for following Jackie to the wrong control at Cranham, surely some mention should be made re Alice's mp and Mark failing to successfully punch the start?
Post run manned start for an hour and stayed until everyone was back - halved my donation for attending by taking more cakes as helper expenses. Great that everyone was back by 2.45 so I could get home early without any searching!
Instead long "easy" run over to Knockalls. Nice day for it and saw lots of bluebells, deer and cyclists.
First hill ok, but bottom of Knockalls to Buck Stone went badly with lots of walking. Decided from there to cut short and jog back rather than head down to Reddings and back up and over.
Wasn't expecting 12k/500m after cutting short - plan was only to do 10k/300 so clearly underestimated somewhat! Tomorrow might feel hard now! Good training all the same.
https://www.strava.com/activities/554388732
Given the stick given to Clive for following Jackie to the wrong control at Cranham, surely some mention should be made re Alice's mp and Mark failing to successfully punch the start?
Post run manned start for an hour and stayed until everyone was back - halved my donation for attending by taking more cakes as helper expenses. Great that everyone was back by 2.45 so I could get home early without any searching!
Thursday Apr 21, 2016 #
Note
(rest day)
thought about running - still tired from Tuesday so opt to rest up before weekend's parkrun, forest run, 20k race...
Wednesday Apr 20, 2016 #
Running intervals (Lliswerry) 41:02 [3] 8.27 km (4:58 / km) +15m 4:55 / km
slept:6.0
Lliswerry intervals at the bird sanctuary. Lovely evening again, but breezier than yesterday.
11x 60s - should have been 12 but we'd run out of road after doubling back - couldn't turn around and go too far because of the other groups behind us!
Long jog out to start as we were parking east end of loop, but everyone was to start at west end today. Not really paying attention to times - but definitely against the breeze for the whole session (less the one we doubled back for).
Definitely not feeling fresh today - and that's despite going to bed early at 11 last night (was knackered!)
https://www.strava.com/activities/551686888/overvi...
Car has started producing fuel from air. Leaving Nash, range was 0 miles; by the time I got to tesco 8 miles later range was 10!
11x 60s - should have been 12 but we'd run out of road after doubling back - couldn't turn around and go too far because of the other groups behind us!
Long jog out to start as we were parking east end of loop, but everyone was to start at west end today. Not really paying attention to times - but definitely against the breeze for the whole session (less the one we doubled back for).
Definitely not feeling fresh today - and that's despite going to bed early at 11 last night (was knackered!)
https://www.strava.com/activities/551686888/overvi...
Car has started producing fuel from air. Leaving Nash, range was 0 miles; by the time I got to tesco 8 miles later range was 10!
Tuesday Apr 19, 2016 #
Running (Twmbarlwm) 1:18:16 [4] 14.47 km (5:25 / km) +440m 4:42 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Really nice evening so wasn't going to ruin it with the Blorenge - instead did the Lliswerry run with a few "improvements" - (1) ignore the route completely, (2) run to the top of the nearest mountain.
Aimed to keep running all the way and succeeded until stopping at the gate beyond the car park. Understandably struggling with the "walls" by Mark & Alice's, before the cattle grid, and at the end of the drag to the car park.
Stopped for a couple of mins for recovery at the gate, and did very well to restart and carry on up - but with quite a bit more walking as steep and stony. Initial descent fairly cautious as wearing trainers.
Quite a lot of local "yoof" at/near the top - and seemed quite genuinely impressed that I managed to run the whole way up, especially the ones that overtook me at the leisure centre...
Clear skies so good visibility. Saw a boat - then turned around and jogged back down. Quite pleased with how this went.
https://www.strava.com/activities/550550462
Aimed to keep running all the way and succeeded until stopping at the gate beyond the car park. Understandably struggling with the "walls" by Mark & Alice's, before the cattle grid, and at the end of the drag to the car park.
Stopped for a couple of mins for recovery at the gate, and did very well to restart and carry on up - but with quite a bit more walking as steep and stony. Initial descent fairly cautious as wearing trainers.
Quite a lot of local "yoof" at/near the top - and seemed quite genuinely impressed that I managed to run the whole way up, especially the ones that overtook me at the leisure centre...
Clear skies so good visibility. Saw a boat - then turned around and jogged back down. Quite pleased with how this went.
https://www.strava.com/activities/550550462
Sunday Apr 17, 2016 #
10 AM
Running warm up/down 8:00 [3] 1.0 km (8:00 / km) +60m 6:09 / km
shoes: Adidas Kanadia tr7
Very easy jog up to the start since the officials were insistent that it would take me well over 20 minutes. Got there with 12 mins spare...
11 AM
Running race (Kymin Dash) 48:18 [5] 11.26 km (4:17 / km) +220m 3:54 / km
slept:6.0 shoes: Adidas Kanadia tr7
Kymin Dash.
Biggest issue with this was that it's too flat - runnable all the way up and no scope for recovery. Pretty knackered by the road crossing and just did all I could to hold on to the end - which is hard with all the undulations!
Reasonably strong on the ups, but don't have the same relative strength on flat and down - did well to lose just 1 place from the top, and that was a guy who I only passed literally as we were going around the building.
Long slog at the end - last 4k or so on road, but did reel in Phil to get third Lliswerry (I think). Second NGOC by a long way though.
In hindsight, perfectly suitable for trainers. Muddy bit nothing like same scale as Parkrun and down to the river was on a firm track. Maybe trainers, being bigger, might have made it more likely for me to scuff and trip so suppose its swings and roundabouts.
2nd best 10k time - 12s or so behind the very flat Yeovilton 10k time from last year. Had thought I might have struck a 5k PB along the road at the end but was "only" 19:30.
https://www.strava.com/activities/548146744/overvi...
Well organised, well signed (on the whole), lots of marshalls and photographers - and a full set of prizes to the ladies as well as the men (1st 3, and 1st in age categories not in top 3 INCLUDING senior) - so not bad in all.
25/256 - http://www.racetecresults.com/Results.aspx?CId=166...
The clocks seems to be 40s out compared to everyone's times on strava so assume there wasn't a consistent "race time" between start and finish
Biggest issue with this was that it's too flat - runnable all the way up and no scope for recovery. Pretty knackered by the road crossing and just did all I could to hold on to the end - which is hard with all the undulations!
Reasonably strong on the ups, but don't have the same relative strength on flat and down - did well to lose just 1 place from the top, and that was a guy who I only passed literally as we were going around the building.
Long slog at the end - last 4k or so on road, but did reel in Phil to get third Lliswerry (I think). Second NGOC by a long way though.
In hindsight, perfectly suitable for trainers. Muddy bit nothing like same scale as Parkrun and down to the river was on a firm track. Maybe trainers, being bigger, might have made it more likely for me to scuff and trip so suppose its swings and roundabouts.
2nd best 10k time - 12s or so behind the very flat Yeovilton 10k time from last year. Had thought I might have struck a 5k PB along the road at the end but was "only" 19:30.
https://www.strava.com/activities/548146744/overvi...
Well organised, well signed (on the whole), lots of marshalls and photographers - and a full set of prizes to the ladies as well as the men (1st 3, and 1st in age categories not in top 3 INCLUDING senior) - so not bad in all.
25/256 - http://www.racetecresults.com/Results.aspx?CId=166...
The clocks seems to be 40s out compared to everyone's times on strava so assume there wasn't a consistent "race time" between start and finish
12 PM
Running warm up/down 11:00 [3] 1.5 km (7:20 / km) +5m 7:13 / km
shoes: Adidas Kanadia tr7
Warm down with Richard P - river to the viaduct then back along the railway track. Quite nice as able to enjoy the sun at the slower pace!
As an aside - body really not able to keep up with the changes in temperature. 0 celcius yesterday, +15 today. Clearly got the salt intake right as survived but need the weather to be more consistently warm before I'm used to it and running ok.
Walked around Monmouth afterwards - should make a nice map.
As an aside - body really not able to keep up with the changes in temperature. 0 celcius yesterday, +15 today. Clearly got the salt intake right as survived but need the weather to be more consistently warm before I'm used to it and running ok.
Walked around Monmouth afterwards - should make a nice map.
Saturday Apr 16, 2016 #
9 AM
Running - off road race (FoD Parkrun) 21:07 [3] 5.0 km (4:13 / km) +30m 4:06 / km
slept:5.0 shoes: inov8 Mudclaw300 Red/Blue
FoD Parkrun
After last week's false alarm snow forecast I was right to ignore today's sleet until 9 - was actually quite heavy snow and pretty white around Berry Hill.
Course was about the muddiest I have ever seen it - and others said the same. Easily lost 20-30s per lap by the sawmills alone as just all deep wet mud and no grip - so quite pleased time is around 21.
Would have been even slower if they hadn't made the various improvements to the first lap and a couple of other bad mud points. Last of the (37) new signs been put in now - look really good and should now be the best signed parkrun in the country!
https://www.strava.com/activities/546803045
Watch not behaving again - taking a long time to find itself, and not a good plot. Possibly not helped by weather but suspect it needed a hard reset after all.
After last week's false alarm snow forecast I was right to ignore today's sleet until 9 - was actually quite heavy snow and pretty white around Berry Hill.
Course was about the muddiest I have ever seen it - and others said the same. Easily lost 20-30s per lap by the sawmills alone as just all deep wet mud and no grip - so quite pleased time is around 21.
Would have been even slower if they hadn't made the various improvements to the first lap and a couple of other bad mud points. Last of the (37) new signs been put in now - look really good and should now be the best signed parkrun in the country!
https://www.strava.com/activities/546803045
Watch not behaving again - taking a long time to find itself, and not a good plot. Possibly not helped by weather but suspect it needed a hard reset after all.
10 AM
Running - off road 38:18 [3] 7.01 km (5:28 / km) +50m 5:17 / km
shoes: inov8 Mudclaw300 Red/Blue
Pretty cold and wet so changed plan for post parkrun to be just a short one around Covernham and Sallowvallets rather than drive somewhere else.
Muddy. Sun came out about 1/3 of way in and temperature warmed to a toasty 0.5 celcius. Watch sorted itself out somewhere along the way as elevation went back to being white text and a reasonable number given the actual height of the ground.
https://www.strava.com/activities/546803247
Muddy. Sun came out about 1/3 of way in and temperature warmed to a toasty 0.5 celcius. Watch sorted itself out somewhere along the way as elevation went back to being white text and a reasonable number given the actual height of the ground.
https://www.strava.com/activities/546803247
Friday Apr 15, 2016 #
Running 27:11 [3] 5.35 km (5:05 / km) +80m 4:44 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Decided on an easy run at very short notice as sun was out (a bit...).
Very easy pace and didn't ever get far from home. Legs still feeling tired on up hills but no worse than last week.
https://www.strava.com/activities/546275697
Watch particularly bad at start - just done a firmware update so had been testing it still worked whilst inside (downside to a broken button is that I can't do a hard reset with just the watch itself - and it sometimes needs resetting to work after firmware updates) and think it remembered it's "inside" position quite quickly and didn't try very hard for anything better.
Very easy pace and didn't ever get far from home. Legs still feeling tired on up hills but no worse than last week.
https://www.strava.com/activities/546275697
Watch particularly bad at start - just done a firmware update so had been testing it still worked whilst inside (downside to a broken button is that I can't do a hard reset with just the watch itself - and it sometimes needs resetting to work after firmware updates) and think it remembered it's "inside" position quite quickly and didn't try very hard for anything better.
Thursday Apr 14, 2016 #
Note
(rest day)
Had planned an easy run but back suffering from a whole day of meetings and in the spirit of an easy week rest day would do no harm
Wednesday Apr 13, 2016 #
Running intervals (Lliswerry) 46:04 [5] 9.02 km (5:06 / km)
slept:5.0 shoes: Mizuno Wave Rider 18
Lliswerry. 4x 1.5k on the cycle path to Pye Corner. Feeling pretty tired but still tried and surprised by the times.
6:05, 5:49, 5:45, 5:31
https://www.strava.com/activities/544492402/overvi...
Reasonable place on the eastbound segment. Definitely going faster westbound so created a new segment so will see where I fit in. Lots of quick runners have done this it seems!
6:05, 5:49, 5:45, 5:31
https://www.strava.com/activities/544492402/overvi...
Reasonable place on the eastbound segment. Definitely going faster westbound so created a new segment so will see where I fit in. Lots of quick runners have done this it seems!
Tuesday Apr 12, 2016 #
Running - off road (MDC Cwm Lickey) 1:22:18 [3] 11.06 km (7:26 / km) +440m 6:12 / km
slept:5.0 shoes: inov8 Mudclaw300 Red/Blue
My first daylight MDC run of the year.
Knee hasn't been too great the last couple of days - combination of fairly hard few weeks followed by very long periods at my desk getting right ITB a bit - just need to spend a bit of time rolling to ease it.
Generally quite steady/slow running but fair efforts on the two hills - rewarded with a 2nd and a 3rd place on segments. Hills pace doesn't seem too bad but legs were making heavy effort.
Opted out of the last down and up as thought there was nothing to gain from it, and plenty to lose from an extra slow descent and walk back up. Want to keep the week fairly easy so I stand a chance of recovering by Sunday.
https://www.strava.com/activities/543544579/overvi...
Knee hasn't been too great the last couple of days - combination of fairly hard few weeks followed by very long periods at my desk getting right ITB a bit - just need to spend a bit of time rolling to ease it.
Generally quite steady/slow running but fair efforts on the two hills - rewarded with a 2nd and a 3rd place on segments. Hills pace doesn't seem too bad but legs were making heavy effort.
Opted out of the last down and up as thought there was nothing to gain from it, and plenty to lose from an extra slow descent and walk back up. Want to keep the week fairly easy so I stand a chance of recovering by Sunday.
https://www.strava.com/activities/543544579/overvi...
Note
As I'm not a Stoke Gifford taxpayer, I'm really looking forward to enjoying my next FREE post-work 5k run around Little Stoke Park. Just think of all that wear and tear I'll be causing to their wonderfully maintained footpaths :-)
Sunday Apr 10, 2016 #
Event: Galoppen
Orienteering race (Cranham) 1:25:55 [3] 10.26 km (8:22 / km) +380m 7:04 / km
slept:5.0 shoes: inov8 Mudclaw300 Red/Blue
NGOC Galoppen at Cranham. 8.8km/375 climb Brown.
Took a while to get in touch with map. Hesitant into 3, and whole knoll in 5, then left 5 for 7 before correcting. Stop for shoelaces just before 7 and then the terrain slowed down a lot. Got stuck in a slow train with Alice and Harrison and couldn't break away (as not possible to run at all) which was frustrating. Banks at 9-10 impossible to walk on - the last metre of so across to the flag at 10 was difficult with no grip and mud all scarred from previous victims.
Started getting more able to run after 14 but still not reading the map in too much detail as should have just gone onto common rather than right around stream. Second map went better - in a lot less grot/impossible slopes and even had some good splits at the end.
In two minds about today - first time I've broken 10 min/k here, but I do orienteering because I like to run in terrain, but so little of today allowed for any running - a good example for why I'm doing far less O than I used to. The good splits at the end show that I wasn't physically tired by it.
Beat Paul for second day in a row, but 4 mins down on Scott. That said, and despite yesterday's race, taking out the losses on the slopes 9-10 and the time for shoelaces there wouldn't have been too much in it in terms of moving pace.
https://www.strava.com/activities/541375402
Took a while to get in touch with map. Hesitant into 3, and whole knoll in 5, then left 5 for 7 before correcting. Stop for shoelaces just before 7 and then the terrain slowed down a lot. Got stuck in a slow train with Alice and Harrison and couldn't break away (as not possible to run at all) which was frustrating. Banks at 9-10 impossible to walk on - the last metre of so across to the flag at 10 was difficult with no grip and mud all scarred from previous victims.
Started getting more able to run after 14 but still not reading the map in too much detail as should have just gone onto common rather than right around stream. Second map went better - in a lot less grot/impossible slopes and even had some good splits at the end.
In two minds about today - first time I've broken 10 min/k here, but I do orienteering because I like to run in terrain, but so little of today allowed for any running - a good example for why I'm doing far less O than I used to. The good splits at the end show that I wasn't physically tired by it.
Beat Paul for second day in a row, but 4 mins down on Scott. That said, and despite yesterday's race, taking out the losses on the slopes 9-10 and the time for shoelaces there wouldn't have been too much in it in terms of moving pace.
https://www.strava.com/activities/541375402
Saturday Apr 9, 2016 #
Running - off road race (Sugar Loaf Race) 1:04:44 [4] 11.44 km (5:40 / km) +575m 4:31 / km
slept:5.0 shoes: inov8 Mudclaw300 Red/Blue
Second go at summer course - and legs still really not happy about it.
Tried anyway, and with Paul all the way up and only 25s or so behind Mark at the trig - calves burning up at the end.
Lost ground coming off the top but maintained reasonable pace most of the rest of the way down - lost 4 places but regained 2 back before the end.
Running much better than I had expected, and fast finish across the playing field - 5 mins faster than last year.
Need to eat more salt - suffering a bit post run
https://www.strava.com/activities/540089420/overvi...
Tried anyway, and with Paul all the way up and only 25s or so behind Mark at the trig - calves burning up at the end.
Lost ground coming off the top but maintained reasonable pace most of the rest of the way down - lost 4 places but regained 2 back before the end.
Running much better than I had expected, and fast finish across the playing field - 5 mins faster than last year.
Need to eat more salt - suffering a bit post run
https://www.strava.com/activities/540089420/overvi...
Thursday Apr 7, 2016 #
Running 45:29 [3] 9.28 km (4:54 / km) +155m 4:31 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Easy run from home tonight. Ridgeway via Western Ave.
Lovely evening to be out - and not previously appreciated that you can get a good view of Skirrid on clear day.
Legs still not liking ascent, particularly steep, but got better as run went on.
https://www.strava.com/activities/538544909
Lovely evening to be out - and not previously appreciated that you can get a good view of Skirrid on clear day.
Legs still not liking ascent, particularly steep, but got better as run went on.
https://www.strava.com/activities/538544909
Wednesday Apr 6, 2016 #
Event: Street Event 7
Orienteering - Urban (SWOC Pentwyn) 59:32 [3] 11.22 km (5:18 / km) +175m 4:55 / km
slept:5.0 shoes: Mizuno Wave Rider 18
SWOC Street-O from Pentwyn. Great little area with lots and lots of footways around the houses. After a while got better at guessing the deficiencies of the open street map so only major difficulty was finding the circles on the map!
Route S-1-2-3-4-5-6-7--8-10-14-13-11-12-9-15-16-17-18-20-19-27-29-28-29-26-33-32-24-23-F. 280 points (of 340)
Should have gone other way round on 4-5 but confused by map. Lost a bit of 7-8 as had planned on going to 10 but got half way before seeing 8 on map, and it being awkward to get later.
13 wasn't worth going to - did so only because I didn't think anyone else would, and only noticed it on map as got to 14!
Bit confused leaving 33 - think one path didn't exist, but a good challenge to find way out when running short of time.
Too short of time for 22 as well - if I skipped 13 would have managed 22 and 21 - so could have got extra 10 points but nowhere near clearing.
Good fun.
Legs not actually feeling too bad - but making heavy work on hills; knew there were some, but hadn't appreciated just how much climb there actually was tonight. Maybe will be ok to do fell race or similar on Saturday.
https://www.strava.com/activities/537753498/overvi...
Route S-1-2-3-4-5-6-7--8-10-14-13-11-12-9-15-16-17-18-20-19-27-29-28-29-26-33-32-24-23-F. 280 points (of 340)
Should have gone other way round on 4-5 but confused by map. Lost a bit of 7-8 as had planned on going to 10 but got half way before seeing 8 on map, and it being awkward to get later.
13 wasn't worth going to - did so only because I didn't think anyone else would, and only noticed it on map as got to 14!
Bit confused leaving 33 - think one path didn't exist, but a good challenge to find way out when running short of time.
Too short of time for 22 as well - if I skipped 13 would have managed 22 and 21 - so could have got extra 10 points but nowhere near clearing.
Good fun.
Legs not actually feeling too bad - but making heavy work on hills; knew there were some, but hadn't appreciated just how much climb there actually was tonight. Maybe will be ok to do fell race or similar on Saturday.
https://www.strava.com/activities/537753498/overvi...
Tuesday Apr 5, 2016 #
Running 1:02:20 [3] 12.69 km (4:55 / km) +180m 4:35 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Lliswerry canal run from Fourteen Locks. But there was nobody even remotely fast there when they were supposed to be, and none that had turned up seemed in any hurry to start so went off by myself.
Started up Mountain Road, and then around the back streets of Risca to join canal at far end. Thought about Twmbarlwm, but opted out as right calf isn't very good still. Bored of canal after a bit, so when tarmac ran out went back up to Mountain Road to get back.
Feeling relatively good - but as said above, right calf doesn't feel 100% ok.
https://www.strava.com/activities/536756170
Started up Mountain Road, and then around the back streets of Risca to join canal at far end. Thought about Twmbarlwm, but opted out as right calf isn't very good still. Bored of canal after a bit, so when tarmac ran out went back up to Mountain Road to get back.
Feeling relatively good - but as said above, right calf doesn't feel 100% ok.
https://www.strava.com/activities/536756170
Monday Apr 4, 2016 #
Running (Recovery) 43:53 [3] 8.14 km (5:23 / km) +115m 5:02 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Recovery jog. Legs still pretty tired but could have been a lot worse.
https://www.strava.com/activities/535748290
https://www.strava.com/activities/535748290
Sunday Apr 3, 2016 #
Note
(rest day)
Want to do something - but legs saying a definite no
Saturday Apr 2, 2016 #
8 AM
Note
https://www.britishorienteering.org.uk/index.php?p...
Presume there will be a follow up apology to WYE shortly...
Presume there will be a follow up apology to WYE shortly...
12 PM
Running - off road race (Llanbedr to Blaenavon) 2:59:32 [5] 24.5 km (7:20 / km) +1445m 5:40 / km
slept:5.0 shoes: inov8 Mudclaw300 Red/Blue
First go at Llanbedr-Blaenavon race - and completing this now means that, overlaying all of my GPSed activities, now have "joined" Newport (and Caerphilly) to Hay Bluff!
Brilliant weather - 14-15 C and bright sunshine, stiff breeze on the tops and towards the end, but about as friendly as Blaenavon weather ever gets.
Alas, wasn't to be my day today, and right calf was playing up by half way up Crug Mawr (1 mile in) - so climbing was poor. Today was probably first time ever I've descended better than climbing, and I didn't descend well - passed 2 down from Crug Mawr, but passed by 2; passed by 2 off Sugar Loaf but got both and another 6 or 7 by Llanfoist, and gained 1 place off Blorenge. Ascending - gained 3 up Sugar Loaf, 1 (and lost 1) up Blorenge.
Descending off Sugar Loaf again calf wasn't happy and long road section in Abergavenny not fun, and probably spent more energy than I wanted. Kept eating jellies all the way - from before top of Crug Mawr - so didn't get Blorenged - but did find climb a struggle and legs on fire - 22min km just about walking - but hands and feet climbing felt easier on burning legs.
Closing in on Ollie after the masts, and level with him by taking slightly shorter route on to road. We took the stepped footpath between houses so gained on Mynydd Du guy to be just behind him - we both put a big sprint in to overhaul him before the turn into finish so gave a bit of a spectacle to onlookers. Wasn't going to fight Ollie as he had been running better than me the whole way - but I was wrecked by the end. Very pleased to just creep in under 3 hours - I had expected to be around 3.15-3.30ish before I started.
Plenty of positives to take from this - and beat Matt, Ake and Alan which isn't usual.
Good to do it, but might take a little bit of coaxing to get me out to this again whilst fresh in my memory.
https://www.strava.com/activities/533678830
Brilliant weather - 14-15 C and bright sunshine, stiff breeze on the tops and towards the end, but about as friendly as Blaenavon weather ever gets.
Alas, wasn't to be my day today, and right calf was playing up by half way up Crug Mawr (1 mile in) - so climbing was poor. Today was probably first time ever I've descended better than climbing, and I didn't descend well - passed 2 down from Crug Mawr, but passed by 2; passed by 2 off Sugar Loaf but got both and another 6 or 7 by Llanfoist, and gained 1 place off Blorenge. Ascending - gained 3 up Sugar Loaf, 1 (and lost 1) up Blorenge.
Descending off Sugar Loaf again calf wasn't happy and long road section in Abergavenny not fun, and probably spent more energy than I wanted. Kept eating jellies all the way - from before top of Crug Mawr - so didn't get Blorenged - but did find climb a struggle and legs on fire - 22min km just about walking - but hands and feet climbing felt easier on burning legs.
Closing in on Ollie after the masts, and level with him by taking slightly shorter route on to road. We took the stepped footpath between houses so gained on Mynydd Du guy to be just behind him - we both put a big sprint in to overhaul him before the turn into finish so gave a bit of a spectacle to onlookers. Wasn't going to fight Ollie as he had been running better than me the whole way - but I was wrecked by the end. Very pleased to just creep in under 3 hours - I had expected to be around 3.15-3.30ish before I started.
Plenty of positives to take from this - and beat Matt, Ake and Alan which isn't usual.
Good to do it, but might take a little bit of coaxing to get me out to this again whilst fresh in my memory.
https://www.strava.com/activities/533678830