Training Log Archive: rcroIn the 30 days ending Apr 30, 2018:
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Sunday Apr 29, 2018 #
Event: NGOC League 4
12 PM
Orienteering - Urban race (NGOC Chalford) 1:03:47 [3] 11.28 km (5:39 / km) +320m 4:57 / km
slept:4.0 (sick) shoes: Mizuno Wave Rider 20
NGOC League at Chalford. 8.3km Brown.
Legs very dead today and warm up before start (much needed) did not go well. Surprisingly able to run ok.
Very confused on way to 1 as found some steps that I couldn't see on the map. Eventually decided to go up them and found 17 so was going the right way. Mud route to 2 wasn't great in trainers but not awful.
Planned 5-6 on way to 3 and that seemed quite easy to follow on the ground. Biggest problems early on were running straight past 5 as it was hidden from view, and towards the end of the leg carried on the main track too long as was expecting a bigger path based on symbol on the map.
OK through the partially mapped woods, but scrappy in the new estate 9-10. Much easier going downhill towards the end - but missed turn for 16 as distracted. Maybe around on 18 was better as significantly more climb than I expected.
Quite a surprising venue - nothing like any other urban area.
https://www.strava.com/activities/1538900683
Legs very dead today and warm up before start (much needed) did not go well. Surprisingly able to run ok.
Very confused on way to 1 as found some steps that I couldn't see on the map. Eventually decided to go up them and found 17 so was going the right way. Mud route to 2 wasn't great in trainers but not awful.
Planned 5-6 on way to 3 and that seemed quite easy to follow on the ground. Biggest problems early on were running straight past 5 as it was hidden from view, and towards the end of the leg carried on the main track too long as was expecting a bigger path based on symbol on the map.
OK through the partially mapped woods, but scrappy in the new estate 9-10. Much easier going downhill towards the end - but missed turn for 16 as distracted. Maybe around on 18 was better as significantly more climb than I expected.
Quite a surprising venue - nothing like any other urban area.
https://www.strava.com/activities/1538900683
Saturday Apr 28, 2018 #
9 AM
Running - off road race (FoD Parkrun ) 20:13 [5] 5.0 km (4:03 / km) +40m 3:53 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn1
Knew there was an outside chance of winning today - but legs feeling wrecked. Hoping someone quick would be running but there wasn’t.
In fourth place from the start but matching the pace of the two other humans, whilst the dog in front was fairly effortlessly getting away. It’s owner didn’t look like he would keep up so confirmed I would have to try.
One man cleared the dog at the sawmills (1 mile in) but me and the other guy couldn’t pass until 3k point - by then the leader was well away. Got into 2nd place after the crossroads (the first time) and steadily widening the gap along sawmillls.
Another 2nd for the collection. 30s slower than last week but course is all pretty wet and a lot slower in itself. Hard work, but felt more comfortable than last time and could have kept it going.
5th fastest time here (of 48) so pretty good for conditions.
In fourth place from the start but matching the pace of the two other humans, whilst the dog in front was fairly effortlessly getting away. It’s owner didn’t look like he would keep up so confirmed I would have to try.
One man cleared the dog at the sawmills (1 mile in) but me and the other guy couldn’t pass until 3k point - by then the leader was well away. Got into 2nd place after the crossroads (the first time) and steadily widening the gap along sawmillls.
Another 2nd for the collection. 30s slower than last week but course is all pretty wet and a lot slower in itself. Hard work, but felt more comfortable than last time and could have kept it going.
5th fastest time here (of 48) so pretty good for conditions.
12 PM
Running - off road (Bringsty) 57:25 [3] 8.07 km (7:07 / km) +290m 6:02 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Lot of time to kill with nothing planned so stop off at Bringsty to see how I’d do on the hills with tired legs.
Set some “unbeatable” times nearly 5 years ago and never been close to them since and just trying to jog around on the way to the bottom was clear legs weren’t going to get me a new fastest time today. Some effort up the “killer” hill and HR topped 188. Killed me and matched my previous best. So think I could beat it on a dry day with fresh legs. Reasonable attempt at the “little” hill by the main track, but well off the pace (5s).
Amazed at how much bracken has been cleared. When Treasure Hunt came here (back when I was 2 weeks old) - there was no bracken anywhere. By the time I started getting dumped here (aged 5?) it was all bracken, and on fire in the summer. Now about 50/50 with lots of bluebells - which there never used to be so clearly been planted. Seems still no intention to start grazing again.
Cleverly managed it so sat back down in the car precisely 1 step over today’s activity monitor step target of 15,354 steps. It’s starting to get hard to keep up on weekdays if I don’t run after work.
Set some “unbeatable” times nearly 5 years ago and never been close to them since and just trying to jog around on the way to the bottom was clear legs weren’t going to get me a new fastest time today. Some effort up the “killer” hill and HR topped 188. Killed me and matched my previous best. So think I could beat it on a dry day with fresh legs. Reasonable attempt at the “little” hill by the main track, but well off the pace (5s).
Amazed at how much bracken has been cleared. When Treasure Hunt came here (back when I was 2 weeks old) - there was no bracken anywhere. By the time I started getting dumped here (aged 5?) it was all bracken, and on fire in the summer. Now about 50/50 with lots of bluebells - which there never used to be so clearly been planted. Seems still no intention to start grazing again.
Cleverly managed it so sat back down in the car precisely 1 step over today’s activity monitor step target of 15,354 steps. It’s starting to get hard to keep up on weekdays if I don’t run after work.
Thursday Apr 26, 2018 #
4 PM
Snake hunting 1:00:00 [0] 1.0 km (1:00:00 / km) +50m 48:00 / km
shoes: Mizuno Wave Rider 19
Just 5 today. Talking to a guy that has birds of prey and by the sounds of it he found the big snake from Saturday as he said it was about 3ft long - so big for an adder.
Think I’m now definitely accepted as a forester by the locals...
Think I’m now definitely accepted as a forester by the locals...
7 PM
Orienteering - Urban race (MapRun Newent) 56:44 [4] 12.51 km (4:32 / km) +125m 4:19 / km
slept:5.0 (sick) shoes: Mizuno Wave Rider 20
Newent and surroundings. Some brilliant planning meant it was pretty hard to work out the best route. Legs pretty shot so opted for road shoes and an <12k route that mostly stuck to road, which would have got me 460 points.
S-10-20-30-21-38-36-26-37-12-25-34-28-32-11-22-16-23-29-31-19-14-35-15-18-13-F. 500 points.
Only 2 very small mistakes - over-ran the turning for Ell Brook aqueduct as expecting the path to be canal width, and started going left a junction early between 19 and 14 but realised quickly when roads didn't match up.
Kept an eye on watch and was 2 mins ahead of target at 4k so detoured to add 12. 13 would have been better after 34 but wasn't sure of timings at the point so left for the end if I was early.
Clearly early at 31 so had to add 19 in. Didn't want to as expected it to be very muddy. It was. Comfortable for getting 15, which I would have dropped if late, and for adding 18 and 13 at end. Back with enough time that I could have added 27 in at the expense of one of 12 or 13 - so I could have got 510 by this general route.
Going better than I expected. Seems I'm running well at the moment given lack of speedwork.
Ran past a toddler called Gary.
https://www.strava.com/activities/1533589527
S-10-20-30-21-38-36-26-37-12-25-34-28-32-11-22-16-23-29-31-19-14-35-15-18-13-F. 500 points.
Only 2 very small mistakes - over-ran the turning for Ell Brook aqueduct as expecting the path to be canal width, and started going left a junction early between 19 and 14 but realised quickly when roads didn't match up.
Kept an eye on watch and was 2 mins ahead of target at 4k so detoured to add 12. 13 would have been better after 34 but wasn't sure of timings at the point so left for the end if I was early.
Clearly early at 31 so had to add 19 in. Didn't want to as expected it to be very muddy. It was. Comfortable for getting 15, which I would have dropped if late, and for adding 18 and 13 at end. Back with enough time that I could have added 27 in at the expense of one of 12 or 13 - so I could have got 510 by this general route.
Going better than I expected. Seems I'm running well at the moment given lack of speedwork.
Ran past a toddler called Gary.
https://www.strava.com/activities/1533589527
8 PM
Running warm up/down 6:07 [3] 0.92 km (6:39 / km) +3m 6:33 / km
shoes: Mizuno Wave Rider 20
lap of lake with rickyp
Wednesday Apr 25, 2018 #
6 PM
Running 42:08 [3] 7.35 km (5:44 / km) +225m 4:58 / km
slept:5.0 (sick) shoes: Mizuno Wave Rider 20
Tired after last night - longest I've slept for in over a week.
Both trains ran on time; the complaint I lodged yesterday about mis-sold insurance in 2011 has resulted in return of premium paid as a "goodwill gesture", and got my fourth "win" at work (out of 8 worked on) - so *mostly* not a bad day.
The promising morning seemed to get more blustery, so cool walking in t-shirt and shorts (we can now "dress for the day", and my day currently involves a lot of time on feet at lunch), and jacket cold by time of going home. First time wearing a base layer since Gilwern Grunt.
Easy paced doing pretty much my undulating 7k route. Barely moving up the hills early on but overall pace was pretty similar to what I was doing in the winter for more effort.
https://www.strava.com/activities/1531556228
Both trains ran on time; the complaint I lodged yesterday about mis-sold insurance in 2011 has resulted in return of premium paid as a "goodwill gesture", and got my fourth "win" at work (out of 8 worked on) - so *mostly* not a bad day.
The promising morning seemed to get more blustery, so cool walking in t-shirt and shorts (we can now "dress for the day", and my day currently involves a lot of time on feet at lunch), and jacket cold by time of going home. First time wearing a base layer since Gilwern Grunt.
Easy paced doing pretty much my undulating 7k route. Barely moving up the hills early on but overall pace was pretty similar to what I was doing in the winter for more effort.
https://www.strava.com/activities/1531556228
Tuesday Apr 24, 2018 #
4 PM
Running 49 [3] 0.4 km (2:02 / km) +5m 1:55 / km
shoes: Mizuno Wave Rider 19
Desk to train. Saving a file took 10 mins due to crap network so only just made the train.
7 PM
Running - off road race (Pentyrch Hill Race) 58:03 [3] 11.39 km (5:06 / km) +480m 4:13 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
It was the train in to work that was cancelled today.. 8 cancellations in 8 days so spent the morning wondering if I should just drive in to work when the tolls go. Then rushed back on the early train to get to Pentyrch and traffic was so bad it took over an hour to get there via the motorway...
This year's race didn't follow the script and the weather was foul - pissing down and very windy.
First road - was trying harder than I'd done previously and making some effort on the downhill, but feet were sliding on some slime layer over the tarmac so had to slow down.
Uphill wasn't as good as I'd have liked, but not hugely slower than last time. Field descent from top was ok (but quite muddy at the kissing gate), but onto the old road was lots of water and couldn't see where the road surface was and where was hole. Was on my own from here until passing somebody on climb to top. Ridge run was pretty tough direct into the wind and at times was struggling to go forwards. HR above 170 for roughly walking pace on the flat... Would have been grateful of someone in front to follow.
Reasonable pace down to finish but cautious due to the sliding earlier on.
Ben Littlejohns (UBOC 2009-10) was running, so good to see him again.
https://www.strava.com/activities/1529553651
This year's race didn't follow the script and the weather was foul - pissing down and very windy.
First road - was trying harder than I'd done previously and making some effort on the downhill, but feet were sliding on some slime layer over the tarmac so had to slow down.
Uphill wasn't as good as I'd have liked, but not hugely slower than last time. Field descent from top was ok (but quite muddy at the kissing gate), but onto the old road was lots of water and couldn't see where the road surface was and where was hole. Was on my own from here until passing somebody on climb to top. Ridge run was pretty tough direct into the wind and at times was struggling to go forwards. HR above 170 for roughly walking pace on the flat... Would have been grateful of someone in front to follow.
Reasonable pace down to finish but cautious due to the sliding earlier on.
Ben Littlejohns (UBOC 2009-10) was running, so good to see him again.
https://www.strava.com/activities/1529553651
Monday Apr 23, 2018 #
Note
slept:5.0 (sick) (rest day)
Feeling guilty for not running - but think body could do with a rest today.
Something like the 5th or 6th weekday in a row that I've come home on the train at least two in front of the normal one. It doesn't necessarily follow that I got home any early... just glad a train was actually running in the end.
Something like the 5th or 6th weekday in a row that I've come home on the train at least two in front of the normal one. It doesn't necessarily follow that I got home any early... just glad a train was actually running in the end.
Sunday Apr 22, 2018 #
11 AM
Running (Swansea to Port Talbot) 1:49:55 [3] 21.24 km (5:10 / km) +165m 4:59 / km
slept:5.0 weight:74kg (sick) shoes: Mizuno Wave Rider 20
Road run to help join up my Gower runs to everything else. Since Swansea is a tiny backwater, it's not actually possible to get there by public transport from Newport/Cardiff before 11:45. I do wonder why the traffic is always bad since clearly nobody *wants* to come here...
Fairly unexciting route following canal and then road. Rain came in as I got in to Port Talbot and got pretty wet and cold. Got to the station and next scheduled train was a First Great Western one - so was cancelled. With an hour to kill went around random side roads until HM distance.
Generally going ok given legs have not felt good since Parkrun.
New record for abysmal delivery from Suunto - synced at 1.55, "instantaneous" upload to Strava completed at 4.10. I suppose to get the service you pay for, you need to buy American... waiting to see if the Garmin 645 is actually any good.
https://www.strava.com/activities/1525003781
Fairly unexciting route following canal and then road. Rain came in as I got in to Port Talbot and got pretty wet and cold. Got to the station and next scheduled train was a First Great Western one - so was cancelled. With an hour to kill went around random side roads until HM distance.
Generally going ok given legs have not felt good since Parkrun.
New record for abysmal delivery from Suunto - synced at 1.55, "instantaneous" upload to Strava completed at 4.10. I suppose to get the service you pay for, you need to buy American... waiting to see if the Garmin 645 is actually any good.
https://www.strava.com/activities/1525003781
Saturday Apr 21, 2018 #
9 AM
Running - off road race (FoD Parkrun) 19:43 [5] 5.0 km (3:57 / km) +40m 3:47 / km
slept:4.0 weight:74kg (sick) shoes: inov8 Mudclaw300 Blk/Gn1
Feeling very tired again this morning.
Not many quick people out today - and no dogs. Started near the front and stayed near the front - even getting boxed in on first straight. Marcus clearly not going hard so put some effort in to hold on to him - so remained a few paces behind in 2nd place from Worcester Walk until the sawmills when Harry got back past in the roots.
Kept working hard so he never really gained anything more the rest of the way round, with Marcus just a few seconds ahead still. Significantly tiring from half way onwards but was looking at watch and seeing I could be close to PB and as got closer became clear it could be a fairly big improvement - so quite a hard push to the line.
13s better than in April 2016. No idea where it came from as have been ill so working on very little sleep and just 3 meals since Monday, and haven’t had ang speed anyway due to a near total lack of intervals training in the last 12 months. Very surprised.
Conditions were the best since last summer, but still some pretty wet bits. Could have added 15s to my time through concern for ankle but probably not much for other runners.
https://www.strava.com/activities/1521608214/overv...
Not many quick people out today - and no dogs. Started near the front and stayed near the front - even getting boxed in on first straight. Marcus clearly not going hard so put some effort in to hold on to him - so remained a few paces behind in 2nd place from Worcester Walk until the sawmills when Harry got back past in the roots.
Kept working hard so he never really gained anything more the rest of the way round, with Marcus just a few seconds ahead still. Significantly tiring from half way onwards but was looking at watch and seeing I could be close to PB and as got closer became clear it could be a fairly big improvement - so quite a hard push to the line.
13s better than in April 2016. No idea where it came from as have been ill so working on very little sleep and just 3 meals since Monday, and haven’t had ang speed anyway due to a near total lack of intervals training in the last 12 months. Very surprised.
Conditions were the best since last summer, but still some pretty wet bits. Could have added 15s to my time through concern for ankle but probably not much for other runners.
https://www.strava.com/activities/1521608214/overv...
10 AM
Snake hunting 1:00:00 [0] 1.0 km (1:00:00 / km) +50m 48:00 / km
(sick) shoes: Mizuno Wave Rider 19
Found 6 adders. 5 better than my previous best. 4 male, 2 female. Photos on Strava
Some professional snake hunters out too, with a very big camera and telescope. I’d found 4 to their 0 when we joined forces, and got to see very close with the telescope
Some professional snake hunters out too, with a very big camera and telescope. I’d found 4 to their 0 when we joined forces, and got to see very close with the telescope
11 AM
Running 30:36 [3] 5.34 km (5:44 / km) +85m 5:18 / km
(sick) shoes: Mizuno Wave Rider 20
Easy pace, which didn’t feel easy. Simple out and back with a slag heap. Some stopping to talk to people.
https://www.strava.com/activities/1522140523
https://www.strava.com/activities/1522140523
Friday Apr 20, 2018 #
6 PM
Running 28:05 [3] 5.39 km (5:13 / km) +15m 5:08 / km
slept:5.0 (sick) shoes: Mizuno Wave Rider 20
Making the most of last of sunshine with an "easy" flat run around Tredegar Park. Not very easy but I am really not in a good way and shouldn't have gone in to work.
Still, another 20,000+ steps day. Activity tracker target will be astronomical soon.
https://www.strava.com/activities/1520713043
Still, another 20,000+ steps day. Activity tracker target will be astronomical soon.
https://www.strava.com/activities/1520713043
Thursday Apr 19, 2018 #
7 PM
Running - off road (Caerphilly Woods & Rudry) 1:25:53 [3] 11.6 km (7:24 / km) +360m 6:25 / km
slept:4.0 (sick) shoes: Mizuno Wave Rider 20
Nice evening and wanted some off-road so ran with Marcus from Caerphilly mountain - through what's left of the woods to Rudry and back.
Nice loop - apart from some very wet spots and a couple of unfriendly dogs. Really not going well tonight - no doubt at least in part a consequence of lack of food and sleep.
https://www.strava.com/activities/1518897953
Nice loop - apart from some very wet spots and a couple of unfriendly dogs. Really not going well tonight - no doubt at least in part a consequence of lack of food and sleep.
https://www.strava.com/activities/1518897953
Wednesday Apr 18, 2018 #
6 PM
Running 55:04 [3] 10.45 km (5:16 / km) +120m 4:59 / km
slept:2.5 (sick) shoes: Mizuno Wave Rider 20
Still not great, but nicer weather helped. Smaller lunch and lots of walking around outside rather than sitting meant it was easier to keep down today but scales say I've lost a kg already this week.
Easy jog around Tredegar Park to take advantage of sunlight, fairly unplanned and doing a lot on the grass that had dried out quite a bit. Gave some effort through Belle Vue Park at the end and found it hard. Unexpectedly got the KOM - should be able to knock a fair bit of time if feeling good and used to the temperature. Rest back home was pretty slow as recovery.
https://www.strava.com/activities/1516644852
Easy jog around Tredegar Park to take advantage of sunlight, fairly unplanned and doing a lot on the grass that had dried out quite a bit. Gave some effort through Belle Vue Park at the end and found it hard. Unexpectedly got the KOM - should be able to knock a fair bit of time if feeling good and used to the temperature. Rest back home was pretty slow as recovery.
https://www.strava.com/activities/1516644852
Tuesday Apr 17, 2018 #
6 PM
Running - off road (MDC Cwm Lickey) 1:22:23 [3] 11.12 km (7:25 / km) +450m 6:10 / km
slept:2.5 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
Not been very good today. Managed to eat but struggling to keep it down. No surprise that wasn't running very well tonight.
Fairly standard run here, but quite foggy so couldn't see so much - felt like we were going the wrong way on the top as took much longer than I expected to get to the masts.
https://www.strava.com/activities/1514563136
Fairly standard run here, but quite foggy so couldn't see so much - felt like we were going the wrong way on the top as took much longer than I expected to get to the masts.
https://www.strava.com/activities/1514563136
Monday Apr 16, 2018 #
Note
slept:5.0
Planned to run if sunny after work. It wasn't. As I'd already eaten 120g chocolate bar in afternoon instead did 2 hours clearing rubbish from the flat to begin the process of moving as I don't really want to be here for another cold winter. 3 bin bags gone, and a similar amount for recycling and its looking quite a bit emptier already. About 3,000 steps so alright for a rest day.
Triggered just after so mentally up to very little now.
Triggered just after so mentally up to very little now.
Sunday Apr 15, 2018 #
11 AM
Running - off road (Gower) 2:42:58 [3] 23.84 km (6:50 / km) +500m 6:11 / km
slept:5.0 weight:75kg shoes: inov8 Mudclaw300 Blk/Gn1
Weather forecast was heavy rain early clearing. It didn't rain in the morning...
Drove over to Reynoldston to do a long loop to join up my other runs on the Gower. Fierce wind from the east so opted to do Cefn Bryn westbound. Out to Hardings Down, then direct across to Oxwich, straight up to Cefn Bryn and back. At a social pace, but not overly social as nobody available to join me. Did speak to a hiker though - passed him at Burry Green and again along the ridge at the end.
Generally added more road to the run than planned as was expecting fields to be bad. Some were actually ok, but the two before Scurlage were hell and a 100m section of a bridleway was also pretty terrible. So pace very variable, and lots of stopping to put waterproof on/off/ into/out of bumbag, cleaning shoes on grass/washing in puddles etc. etc.
Against the wind was hard work, and by the time I got to the sand, that was pretty hard too. Nicholaston looks good for an explore some day. Weather turned nasty within site of the end so from the last trig (I've been here before so not a new one...) came back a more direct, wet and spiky way.
Pretty happy to just get out and complete this in questionable weather and nobody for company. Legs were pretty wrecked last night and this morning - don't know if the mud-running, or walking at the fell race, but seemed reasonably fine on the run.
Worst of the weather was saved for the trip back. I'd just decided 60 was too fast and slowed down, looking at all the cars speeding by and thinking "there's going to be a crash soon" and it came about 30s later - and I thought all BMW drivers were God's gift... Bonus crash in the traffic at Newport because somebody wasn't looking where they were going. Ends up being quite a long day!
https://www.strava.com/activities/1510405021
Shoes have crossed over 1,000 miles - which even impresses me. Still going, but the uppers are deteriorating and today's run hasn't helped, it seems. Purchase cost works out at 7.48p per mile, or 1p per 215m :-)
Drove over to Reynoldston to do a long loop to join up my other runs on the Gower. Fierce wind from the east so opted to do Cefn Bryn westbound. Out to Hardings Down, then direct across to Oxwich, straight up to Cefn Bryn and back. At a social pace, but not overly social as nobody available to join me. Did speak to a hiker though - passed him at Burry Green and again along the ridge at the end.
Generally added more road to the run than planned as was expecting fields to be bad. Some were actually ok, but the two before Scurlage were hell and a 100m section of a bridleway was also pretty terrible. So pace very variable, and lots of stopping to put waterproof on/off/ into/out of bumbag, cleaning shoes on grass/washing in puddles etc. etc.
Against the wind was hard work, and by the time I got to the sand, that was pretty hard too. Nicholaston looks good for an explore some day. Weather turned nasty within site of the end so from the last trig (I've been here before so not a new one...) came back a more direct, wet and spiky way.
Pretty happy to just get out and complete this in questionable weather and nobody for company. Legs were pretty wrecked last night and this morning - don't know if the mud-running, or walking at the fell race, but seemed reasonably fine on the run.
Worst of the weather was saved for the trip back. I'd just decided 60 was too fast and slowed down, looking at all the cars speeding by and thinking "there's going to be a crash soon" and it came about 30s later - and I thought all BMW drivers were God's gift... Bonus crash in the traffic at Newport because somebody wasn't looking where they were going. Ends up being quite a long day!
https://www.strava.com/activities/1510405021
Shoes have crossed over 1,000 miles - which even impresses me. Still going, but the uppers are deteriorating and today's run hasn't helped, it seems. Purchase cost works out at 7.48p per mile, or 1p per 215m :-)
Saturday Apr 14, 2018 #
10 AM
Running - off road (Ledbury to Dymock Wood) 1:46:13 [3] 15.25 km (6:58 / km) +150m 6:38 / km
slept:5.0 weight:75.1kg shoes: inov8 Mudclaw300 Blk/Gn1
Opportunity to catch up with Ben after 3 months. To fit with timings and anticipated fitness was a "short" one - so took advantage of two cars to get the last awkward join between Bath and Bromyard.
To be honest, not running very well today. Maybe combination of mud (it was pretty bad) and heat (I'm not used to it at the moment). Still made for a nice social jog in spring sunshine. Less good was that I managed to bash my shin on a bridge so now a bit swollen. Running better later into the run.
https://www.strava.com/activities/1507577336
https://citystrides.com/users/2892/map
OMM got a mention. Didn't actually happen last year though, am also still tempted by Long Mynd Hike which is a few weeks before.
To be honest, not running very well today. Maybe combination of mud (it was pretty bad) and heat (I'm not used to it at the moment). Still made for a nice social jog in spring sunshine. Less good was that I managed to bash my shin on a bridge so now a bit swollen. Running better later into the run.
https://www.strava.com/activities/1507577336
https://citystrides.com/users/2892/map
OMM got a mention. Didn't actually happen last year though, am also still tempted by Long Mynd Hike which is a few weeks before.
2 PM
Walking 1:20:00 [1] 4.0 km (20:00 / km) +250m 15:14 / km
shoes: Mizuno Wave Rider 19
Over from Ledbury to Longtown to catch people at the fell race. Note to self: Longtown isn't in the Abbeydore valley - and the road in between the two isn't *exactly* surfaced anymore and is full of lorries coming the other way.
Watched start then walked up to the fell with Becky and Jane, then back down on my own stopping to talk to marshals on the way. Back in finish field before the first MDC finisher so got some photos.
Good afternoon to get a tan going.
Watched start then walked up to the fell with Becky and Jane, then back down on my own stopping to talk to marshals on the way. Back in finish field before the first MDC finisher so got some photos.
Good afternoon to get a tan going.
Friday Apr 13, 2018 #
Note
(rest day)
Course details for Ross urban (5th May) now uploaded - some bits could raise a few eyebrows ;-) Courses are, to quote me, "very good" - and should feel very different from any course I've planned before.
http://www.ngoc.org.uk/other-events/050518-ukul6-r...
http://www.ngoc.org.uk/other-events/050518-ukul6-r...
Thursday Apr 12, 2018 #
5 PM
Running 37:44 [3] 8.07 km (4:41 / km) +90m 4:26 / km
slept:5.0 shoes: Mizuno Wave Rider 20
Another run straight after getting home from work. Seems I need more time to prep for a run as found this a struggle, and similarly have done when actually running from work.
Reasonable pace, but felt hard. Ironically the only bit that didn't feel hard was coming up through the park at the end - trying much less than yesterday, just 1s slower, so would have been 8th best ever time up until yesterday... Some people must be really slow.
All other segments either new or PBs so not all bad.
https://www.strava.com/activities/1504519802
Reasonable pace, but felt hard. Ironically the only bit that didn't feel hard was coming up through the park at the end - trying much less than yesterday, just 1s slower, so would have been 8th best ever time up until yesterday... Some people must be really slow.
All other segments either new or PBs so not all bad.
https://www.strava.com/activities/1504519802
Wednesday Apr 11, 2018 #
5 PM
Running 54:21 [3] 10.05 km (5:24 / km) +130m 5:05 / km
slept:5.0 shoes: Mizuno Wave Rider 20
Recovery jog straight after getting home from work. Needed it and took 6k to get into it. Explored the bit behind the houses in Duffryn - would make a crappy map, but definitely mappable. Also saw a guy wearing a blue "Gunners Orienteering Team" jacket out walking his dogs in the park.
Did the actual route of the segment through the park today rather than head down to the bottom and back up. Rather embarrassingly for the effort put in - managed a top 10 time.
https://www.strava.com/activities/1502684703
Will make some updates to OSM as a lot more cut throughs than mapped.
Did the actual route of the segment through the park today rather than head down to the bottom and back up. Rather embarrassingly for the effort put in - managed a top 10 time.
https://www.strava.com/activities/1502684703
Will make some updates to OSM as a lot more cut throughs than mapped.
Tuesday Apr 10, 2018 #
6 PM
Running - off road (MDC Cribyn) 1:21:58 [3] 9.37 km (8:45 / km) +680m 6:25 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn1
MDC Cribyn run. Foggy.
It's a tough climb and very quickly my legs were feeling Sunday's hard hill effort so made the decision that I wasn't going to do the full route and just do Pen y Fan plus a bit extra on my own - so this run lacked both "MDC" and "Cribyn" elements.
Got up Pen y Fan with more walking than I would have liked. Visibility low so ended up on a poor line with too much on the shitty slate tracks. PyF to Corn Du felt as though it's been "improved" since I last went there - but I don't usually take the path.
Descent was pretty slow until got to a point where I could see a route in grass alongside the track. Looking very carefully at the ground to try and recognise points from the way up as recall it's easy to get lost coming day in clear visibility. Quite relieved when saw the gate at the bottom.
Lost a lot of body temperature when we stopped before the split and never got it back - and wind was getting stronger throughout run. Definitely a day to be glad to have carried full kit.
Flyby might be interesting.
https://www.strava.com/activities/1501046034
It's a tough climb and very quickly my legs were feeling Sunday's hard hill effort so made the decision that I wasn't going to do the full route and just do Pen y Fan plus a bit extra on my own - so this run lacked both "MDC" and "Cribyn" elements.
Got up Pen y Fan with more walking than I would have liked. Visibility low so ended up on a poor line with too much on the shitty slate tracks. PyF to Corn Du felt as though it's been "improved" since I last went there - but I don't usually take the path.
Descent was pretty slow until got to a point where I could see a route in grass alongside the track. Looking very carefully at the ground to try and recognise points from the way up as recall it's easy to get lost coming day in clear visibility. Quite relieved when saw the gate at the bottom.
Lost a lot of body temperature when we stopped before the split and never got it back - and wind was getting stronger throughout run. Definitely a day to be glad to have carried full kit.
Flyby might be interesting.
https://www.strava.com/activities/1501046034
Monday Apr 9, 2018 #
Note
(rest day)
Raining - so will sort out Ross map and courses.
Sunday Apr 8, 2018 #
10 AM
Running warm up/down 20:00 [3] 1.8 km (11:07 / km) +70m 9:18 / km
shoes: Mizuno Wave Rider 20
Jog from sports centre up hill, back down, down to main road and back. Lots of people struggling to just walk up the footpath which meant my jog was quite stop-start.
11 AM
Running race (Kymin Dash) 50:59 [5] 11.26 km (4:32 / km) +240m 4:06 / km
slept:5.0 shoes: Mizuno Wave Rider 20
Kymin Dash race. Legs feeling the walking up steep hills a bit despite taking yesterday easy. Still started at the front and put a proper effort in up the hill - got to the top around 7th/8th of 300 and then opted to have a break.
Fairly gentle down the field - which was a bit slippery at times - and continued the recovery by walking the bit after the road crossing, which was actually deep mud. In hindsight was a bit slow to see I was ready to go again as probably was ready to up the pace before the start of the rollercoaster and didn't put my foot down until by the river.
Descent down to river was again muddy so was cautious and let people get past. At the bottom was able to significantly increase speed and maintain it (hence why I think could have got going much sooner) and got back past most of the people that had passed me on the rollercoaster. Last k was hard but that might have been mental.
Cheered into a sprint finish by the fast-FoD contingent, and would have got the place if the person in front didn't push me into the fencing as I was alongside 10 yards from the finish line.
Fairly happy with result. 3 mins slower than 2 years ago, with the mud adding on at least a minute, and me extending my rest over 4k when I didn't need it. Given I'd done a lot of specific road training winter 15/16 it's good I'm not still miles away on a road race.
https://www.strava.com/activities/1496355095
Fairly gentle down the field - which was a bit slippery at times - and continued the recovery by walking the bit after the road crossing, which was actually deep mud. In hindsight was a bit slow to see I was ready to go again as probably was ready to up the pace before the start of the rollercoaster and didn't put my foot down until by the river.
Descent down to river was again muddy so was cautious and let people get past. At the bottom was able to significantly increase speed and maintain it (hence why I think could have got going much sooner) and got back past most of the people that had passed me on the rollercoaster. Last k was hard but that might have been mental.
Cheered into a sprint finish by the fast-FoD contingent, and would have got the place if the person in front didn't push me into the fencing as I was alongside 10 yards from the finish line.
Fairly happy with result. 3 mins slower than 2 years ago, with the mud adding on at least a minute, and me extending my rest over 4k when I didn't need it. Given I'd done a lot of specific road training winter 15/16 it's good I'm not still miles away on a road race.
https://www.strava.com/activities/1496355095
Saturday Apr 7, 2018 #
11 AM
Running - off road (Sugar Loaf summer race) 1:12:24 [3] 11.51 km (6:17 / km) +570m 5:03 / km
slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn1
With Kymin Dash race tomorrow, and knowing full well that I will actually have to put some effort in to it if I want a remotely respectable result, this was never going to be much of a "race".
Went with the plan of not going very fast and after a slow start ended up in the uncomfortable position where I kept having to put the brakes on harder and harder all the way up the road as otherwise would have been passing lots of people I had no intentions of beating by the end! This slowed pace did not feel natural so unsure it saved me much in the way of energy.
Whilst able to slow the jogging, there was no way I could bring myself to slow down below walking pace - so ended up passing a lot of people in the woods, and again up the cone. With the downhill, the "racers" were able to fly past and I could just get on with my own thing unimpeded. Was muddy as per last week and ankle still not very happy so slowed further. Only started putting effort in in the horse field as Alice had caught up. No intention of a sprint finish but picked up the speed to scare the two in front, may have still beaten one of them...
Nice to get out, and the rain did stop 10 mins before race started. Feel I've missed out on a few better races though - apparently Forest parkrun had its best conditions ever, and given Henry appears to have found some distance form, had I entered, would have "enjoyed" another very tight head to head race against him (and Paul). Let's see how tomorrow goes...
https://www.strava.com/activities/1494200623
Went with the plan of not going very fast and after a slow start ended up in the uncomfortable position where I kept having to put the brakes on harder and harder all the way up the road as otherwise would have been passing lots of people I had no intentions of beating by the end! This slowed pace did not feel natural so unsure it saved me much in the way of energy.
Whilst able to slow the jogging, there was no way I could bring myself to slow down below walking pace - so ended up passing a lot of people in the woods, and again up the cone. With the downhill, the "racers" were able to fly past and I could just get on with my own thing unimpeded. Was muddy as per last week and ankle still not very happy so slowed further. Only started putting effort in in the horse field as Alice had caught up. No intention of a sprint finish but picked up the speed to scare the two in front, may have still beaten one of them...
Nice to get out, and the rain did stop 10 mins before race started. Feel I've missed out on a few better races though - apparently Forest parkrun had its best conditions ever, and given Henry appears to have found some distance form, had I entered, would have "enjoyed" another very tight head to head race against him (and Paul). Let's see how tomorrow goes...
https://www.strava.com/activities/1494200623
Friday Apr 6, 2018 #
Note
(rest day)
If Mark rests...
Feel I should get out as don’t seem tired - but two races coming up and Kymin will feel tough
Feel I should get out as don’t seem tired - but two races coming up and Kymin will feel tough
Thursday Apr 5, 2018 #
7 PM
Orienteering - Urban race (MapRun Kingsway) 59:25 [4] 12.84 km (4:38 / km) +60m 4:31 / km
slept:4.0 shoes: Mizuno Wave Rider 20
The "official" launch of MapRun - and only decided to go when my project was finished at 3.40 this afternoon.
Kingsway course mostly same as my street-o from last November with a few sites moved to make overall distance shorter - so this *should* be clearable by a fast runner now. I didn't plan a route to clear them given problems with phone last time, planned the start to cross the road, worked out a loop at the top and anything else above 480 points was a bonus.
S-10-21-24-23-29-22-27-38-26-28-37-32-33-12-13-16-20-31-25-19-15-18-17-14-11-34-30-29-F. 540 points.
Straight away the long dead ends at 35 and 36 were dropped out, and was thinking about missing 22 as well as it's a deceptively long detour, but went for it as early progress was good. Reasonably efficient route after crossing back so left with sufficient time to clear up in Kingsway at the end. Field at the end was a bit slippery for sprinting.
Generally phone behaved better this time, and was strapped to my arm rather than in a bumbag. Lost 40s at 38, 10s at 12, 20s at 13, and 30s at 18 (so 1.5 mins in total) mostly where the GPS had got slightly off alignment and was waiting for it to correct. Looking at routegadget, consistently I was having to go closer to the centre of the circle every time compared to android users so confirms my thought that the tolerances on the iOS app are currently much tighter - almost to the point where it's unusable in heavily built up areas (as per Cheltenham).
End result 3rd, 10 points behind 1st. Based on my route at start, skipping 22 and having an android phone would have given me enough time to get 36 (and so 10 points more) so not bad after quite a lot of miles in the last week.
https://www.strava.com/activities/1491414822
Kingsway course mostly same as my street-o from last November with a few sites moved to make overall distance shorter - so this *should* be clearable by a fast runner now. I didn't plan a route to clear them given problems with phone last time, planned the start to cross the road, worked out a loop at the top and anything else above 480 points was a bonus.
S-10-21-24-23-29-22-27-38-26-28-37-32-33-12-13-16-20-31-25-19-15-18-17-14-11-34-30-29-F. 540 points.
Straight away the long dead ends at 35 and 36 were dropped out, and was thinking about missing 22 as well as it's a deceptively long detour, but went for it as early progress was good. Reasonably efficient route after crossing back so left with sufficient time to clear up in Kingsway at the end. Field at the end was a bit slippery for sprinting.
Generally phone behaved better this time, and was strapped to my arm rather than in a bumbag. Lost 40s at 38, 10s at 12, 20s at 13, and 30s at 18 (so 1.5 mins in total) mostly where the GPS had got slightly off alignment and was waiting for it to correct. Looking at routegadget, consistently I was having to go closer to the centre of the circle every time compared to android users so confirms my thought that the tolerances on the iOS app are currently much tighter - almost to the point where it's unusable in heavily built up areas (as per Cheltenham).
End result 3rd, 10 points behind 1st. Based on my route at start, skipping 22 and having an android phone would have given me enough time to get 36 (and so 10 points more) so not bad after quite a lot of miles in the last week.
https://www.strava.com/activities/1491414822
Wednesday Apr 4, 2018 #
5 PM
Running 58:53 [3] 10.41 km (5:39 / km) +180m 5:12 / km
slept:4.0 shoes: Mizuno Wave Rider 20
Steady run pretty much straight after getting back from work. Some sunshine so opted for vest and shorts for first time since early Feb but was still a lot of cloud.
Ridgeway, High Cross, Bassaleg Road, Belle Vue Park. Reasonable amount of climb but keeping the HR down. Regarding latter, swapped the battery from Polar HRM (little used) into the Suunto and seems to have kept reading for the whole time without fiddling today.
https://www.strava.com/activities/1489400562
Ridgeway, High Cross, Bassaleg Road, Belle Vue Park. Reasonable amount of climb but keeping the HR down. Regarding latter, swapped the battery from Polar HRM (little used) into the Suunto and seems to have kept reading for the whole time without fiddling today.
https://www.strava.com/activities/1489400562
Tuesday Apr 3, 2018 #
6 PM
Running - off road (MDC Wentwood) 1:08:50 [3] 10.76 km (6:24 / km) +290m 5:38 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn1
MDC run in Wentwood. Pretty shitty first part and at the end but the middle bit on mostly larger trails was generally ok.
Very little "wood" left, and tweaked ankle really struggling in the rough shit - meaning I was falling off the back of the rather small "fast" group for much of these parts of the run.
Going ok on the uphills, but glad it was a pretty flat run today.
https://www.strava.com/activities/1487802256
Treated myself to a new KOM, but appears I have to share it with Marcus.
Very little "wood" left, and tweaked ankle really struggling in the rough shit - meaning I was falling off the back of the rather small "fast" group for much of these parts of the run.
Going ok on the uphills, but glad it was a pretty flat run today.
https://www.strava.com/activities/1487802256
Treated myself to a new KOM, but appears I have to share it with Marcus.
Monday Apr 2, 2018 #
9 AM
Running - off road (Gilwern Grunt) 1:08:15 [3] 9.17 km (7:27 / km) +255m 6:32 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn1
Close to logging this as swimming...
A floating/trouble-shooting marshal so not necessarily required. Went for a run around the course to check markers, but had to sit around for 20 minutes waiting for the heavy rain to turn into light rain.
Quite a lot of snow down but, wow, it was wet! Running against quite a "flow" right from the race start which was hard work, and then on the flat vehicle track east (into the wind) was sliding everywhere and managed to go down completely at one point.
Next climb parallel to the gorge was wet and rough, then wet and icy rocks as we went in, then off the path completely and steep drop through heather into a lake... Stopped beforehand as couldn't see the markers (fog), then worked out where to go and moved all the markers back a bit to be more visible.
Road was wet. Had taken a lot more time than expected to get here so cut out the loop of Gilwern Hill (Dave Austin was doing this anyway) and stuck to the road. After a while came to a river across the road which looked "interesting" to cross. Then saw lots of race markers pointing up the river... Quite rocky so walk but water was only just over knee deep and lasted for 100m before out again.
Much wetter in the standing water by the quarry faces - well above knee deep and waist deep in places (and very cold - still ice on tops of some) but by this point was soaked through so aiming for the water as much easier running than the mud/rocks on sides! Started on the rope climb but after about 10m ascent determined I wouldn't be able to do the last bit without the rope having already been rolled down so backed out and went around.
The last long straight down was by far the wettest I've ever seen it, and it's normally wet and boggy. Several hundred yards continuous over knee deep and about 50 yards waist deep at the end. Back to the pub just in time to inform the race briefing - and amazed at just how many had turned up (over 50 entries on the day!)
Fantastic running conditions and enjoyed the run. Not a route I would willingly choose so makes a change to be forced to run through it.
https://www.strava.com/activities/1485065885
Note - heart stopped just over 5 miles in and didn't start again. Not sure what's causing it, gave it a good clean after Saturday, will tighten the strap up this time.
A floating/trouble-shooting marshal so not necessarily required. Went for a run around the course to check markers, but had to sit around for 20 minutes waiting for the heavy rain to turn into light rain.
Quite a lot of snow down but, wow, it was wet! Running against quite a "flow" right from the race start which was hard work, and then on the flat vehicle track east (into the wind) was sliding everywhere and managed to go down completely at one point.
Next climb parallel to the gorge was wet and rough, then wet and icy rocks as we went in, then off the path completely and steep drop through heather into a lake... Stopped beforehand as couldn't see the markers (fog), then worked out where to go and moved all the markers back a bit to be more visible.
Road was wet. Had taken a lot more time than expected to get here so cut out the loop of Gilwern Hill (Dave Austin was doing this anyway) and stuck to the road. After a while came to a river across the road which looked "interesting" to cross. Then saw lots of race markers pointing up the river... Quite rocky so walk but water was only just over knee deep and lasted for 100m before out again.
Much wetter in the standing water by the quarry faces - well above knee deep and waist deep in places (and very cold - still ice on tops of some) but by this point was soaked through so aiming for the water as much easier running than the mud/rocks on sides! Started on the rope climb but after about 10m ascent determined I wouldn't be able to do the last bit without the rope having already been rolled down so backed out and went around.
The last long straight down was by far the wettest I've ever seen it, and it's normally wet and boggy. Several hundred yards continuous over knee deep and about 50 yards waist deep at the end. Back to the pub just in time to inform the race briefing - and amazed at just how many had turned up (over 50 entries on the day!)
Fantastic running conditions and enjoyed the run. Not a route I would willingly choose so makes a change to be forced to run through it.
https://www.strava.com/activities/1485065885
Note - heart stopped just over 5 miles in and didn't start again. Not sure what's causing it, gave it a good clean after Saturday, will tighten the strap up this time.
11 AM
Walking 1:00:00 [3] 3.5 km (17:09 / km) +150m 14:07 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Various bits of walking back to start/finish, back up the course etc. etc. Wouldn't normally log but the shoes have suffered somewhat today and need all the help they can get to hit 1000 miles before retirement. I'm sure I thought similar after last year's race - yet they clearly are still going...
Sunday Apr 1, 2018 #
11 AM
Running 40:15 [3] 6.88 km (5:51 / km) +105m 5:26 / km
slept:5.0 weight:75kg shoes: Mizuno Wave Rider 20
Recovery jog. Didn't have anywhere I wanted to go, but weather better than forecast so felt I had to do something.
https://www.strava.com/activities/1483457332
https://www.strava.com/activities/1483457332