Training Log Archive: rcroIn the 30 days ending Sep 30, 2018:
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Sunday Sep 30, 2018 #
Running 28:15 [3] 5.54 km (5:06 / km) +110m 4:38 / km
slept:5.5 weight:73.5kg shoes: Mizuno Wave Rider 22 Yellow
Recovery jog from home.
Didn't sleep that well given tiredness but otherwise feeling better than I did yesterday morning (still not fantastic though).
Pace seemed quite good and legs moving well - but uphill did feel like it needed effort.
https://www.strava.com/activities/1875595071
No running tomorrow.
Didn't sleep that well given tiredness but otherwise feeling better than I did yesterday morning (still not fantastic though).
Pace seemed quite good and legs moving well - but uphill did feel like it needed effort.
https://www.strava.com/activities/1875595071
No running tomorrow.
Saturday Sep 29, 2018 #
12 PM
Running - off road race (Black Mountains Race) 3:32:46 [3] 27.2 km (7:49 / km) +1635m 6:01 / km
slept:5.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn2
Second go at Black Mountains Race. Last time I really hated it. This time I hated it a lot more.
Disastrous run which is probably linked to being ill during the week. No energy at all. Not able to carry enough to drink (really needed >1L). Legs not able to go anyway so pace poor. Ankles trying to turn with almost every step on PCC and really shit route down into the valley meant I lost lots of time. Got all sorts of rubbish stuck in my shoes and started blistering feet from here on. By this point clear my race was going to be awful so saw no point pushing myself to the very extreme to get a shit result.
Tedious ascent to PYGF. Didn’t retire then which meant was committed to at least finishing. Jogged down slowly doing my best not to break ankle and just walked slowly up next hill. Just about jogged the ridge and down through the woods.
Remainder was hell. I hate descent from Crug Mawr and as per every time I do this my shoulder starts hurting - to the point I was having to stop jogging and crying in pain. Will wasn’t far in front but I couldn’t jog enough to catch. Stopped on the road for another cry - some of it mental. I really hate this race.
Training is going great. Races are going terribly. More races go like this and I’m not sure I’ll keep putting myself through this. Seriously doubt I’ll ever come back to this one again. Only finished because I don’t want to get in a habit of quitting ahead of the OMM.
*Some* improvement on last time - 3 mins gained in 3 years (and last time was pretty bad). But had been expecting around 3:10ish. Given where I was relative to Dan for the early part confirms that should have been achievable.
https://www.strava.com/activities/1873289616
Disastrous run which is probably linked to being ill during the week. No energy at all. Not able to carry enough to drink (really needed >1L). Legs not able to go anyway so pace poor. Ankles trying to turn with almost every step on PCC and really shit route down into the valley meant I lost lots of time. Got all sorts of rubbish stuck in my shoes and started blistering feet from here on. By this point clear my race was going to be awful so saw no point pushing myself to the very extreme to get a shit result.
Tedious ascent to PYGF. Didn’t retire then which meant was committed to at least finishing. Jogged down slowly doing my best not to break ankle and just walked slowly up next hill. Just about jogged the ridge and down through the woods.
Remainder was hell. I hate descent from Crug Mawr and as per every time I do this my shoulder starts hurting - to the point I was having to stop jogging and crying in pain. Will wasn’t far in front but I couldn’t jog enough to catch. Stopped on the road for another cry - some of it mental. I really hate this race.
Training is going great. Races are going terribly. More races go like this and I’m not sure I’ll keep putting myself through this. Seriously doubt I’ll ever come back to this one again. Only finished because I don’t want to get in a habit of quitting ahead of the OMM.
*Some* improvement on last time - 3 mins gained in 3 years (and last time was pretty bad). But had been expecting around 3:10ish. Given where I was relative to Dan for the early part confirms that should have been achievable.
https://www.strava.com/activities/1873289616
6 PM
Note
Weight after drinking 2L, eating a little bit* and driving home = 72.5kg
Lightest it’s shown in maybe 2 years. Suggests was very dehydrated and a guess low to start with after illness. Doesn’t appear I’ve been recording weight since I got ill again.
(* due to stomach cramps at the end wasn’t able to eat more than a sausage and a little bit of bread after the run, but now had a couple of nakd bars before I contemplate real food).
Lightest it’s shown in maybe 2 years. Suggests was very dehydrated and a guess low to start with after illness. Doesn’t appear I’ve been recording weight since I got ill again.
(* due to stomach cramps at the end wasn’t able to eat more than a sausage and a little bit of bread after the run, but now had a couple of nakd bars before I contemplate real food).
Thursday Sep 27, 2018 #
7 AM
Note
slept:5.0
The issue with commuting at the moment isn't the lack of trains... rather it's the worrying if today will be the day that I get run over by a cyclist on the pavement :-( This morning being the third morning of the week (I bussed on Tuesday as was late into Patchway) that I've been crowded off the pavement by a cyclist coming up behind me at speed, and making no sound. Normally it's into the hedge side but today into the road, in front of a van.
Seems that despite there being no traffic on Hatchet Road at 7am, and the pavement for that section being strictly pedestrian only - more cyclists ride on the pavement (c. 8 pass me) than on the road (c.4).
At the point where I just abandon walking for my own safety and get the bus. Is it any wonder that so many people in Bristol drive distances <1 mile to work rather than walk?
Seems that despite there being no traffic on Hatchet Road at 7am, and the pavement for that section being strictly pedestrian only - more cyclists ride on the pavement (c. 8 pass me) than on the road (c.4).
At the point where I just abandon walking for my own safety and get the bus. Is it any wonder that so many people in Bristol drive distances <1 mile to work rather than walk?
6 PM
Running 33:22 [3] 6.31 km (5:17 / km) +120m 4:50 / km
shoes: Mizuno Wave Rider 22 Yellow
Yesterday's session was tough so now taking it easy... but having just missed a KOM last week knowing I've got a lot more to give, went for it and 30s clear of previous best - 1.3km downhill so much, much easier than the 200m uphill yesterday!
Once the business was done, took it very easy back up to Ridgeway cafe and then home. A few stops to first tighten right shoe, then loosen it as it was too tight for ascending.
Still not 100%, but good enough to get out tonight.
https://www.strava.com/activities/1869388457
Once the business was done, took it very easy back up to Ridgeway cafe and then home. A few stops to first tighten right shoe, then loosen it as it was too tight for ascending.
Still not 100%, but good enough to get out tonight.
https://www.strava.com/activities/1869388457
Wednesday Sep 26, 2018 #
6 PM
Running hills 51:44 [5] 8.28 km (6:15 / km) +385m 5:04 / km
slept:4.5 shoes: Mizuno Wave Rider 22 Yellow
Slot the hills session in early in case I do Black Mountains...
10x Vicarage Hill - from the bottom to the top. Very hard work as the middle chunk is 1:3 gradient.
Struggling early on but stabilised once I increased the jog down recovery to be about 2 mins (for the first two was going straight back in at the bottom - and clearly wasn't recovered). Pleased the last 7 were all pretty consistent.
Watch says I'm losing fitness. I say 300m ascent in 11.5 mins sounds quite good...
https://www.strava.com/activities/1867426093
10x Vicarage Hill - from the bottom to the top. Very hard work as the middle chunk is 1:3 gradient.
Struggling early on but stabilised once I increased the jog down recovery to be about 2 mins (for the first two was going straight back in at the bottom - and clearly wasn't recovered). Pleased the last 7 were all pretty consistent.
Watch says I'm losing fitness. I say 300m ascent in 11.5 mins sounds quite good...
https://www.strava.com/activities/1867426093
Tuesday Sep 25, 2018 #
6 PM
Running - off road (MDC Clydach) 1:12:10 [3] 10.04 km (7:11 / km) +330m 6:10 / km
slept:4.0 shoes: inov8 Mudclaw300 Dayglo/Blk
MDC run from Clydach.
Not the most exciting of runs, but good views and a tunnel to run through.
Second part of the run wasn't so nice as stomach cramps again once going up the hill, and then struggling in the tussocks on other side of road as it started getting dark.
Legs tired from yesterday's session. Want to do intervals tomorrow so hope they feel better.
Still, pleased to catch up with people again as it's been quite a few weeks since I was last out.
https://www.strava.com/activities/1865608716
Not the most exciting of runs, but good views and a tunnel to run through.
Second part of the run wasn't so nice as stomach cramps again once going up the hill, and then struggling in the tussocks on other side of road as it started getting dark.
Legs tired from yesterday's session. Want to do intervals tomorrow so hope they feel better.
Still, pleased to catch up with people again as it's been quite a few weeks since I was last out.
https://www.strava.com/activities/1865608716
7 PM
Caving 3:30 [3] 0.5 km (7:00 / km)
shoes: inov8 Mudclaw300 Dayglo/Blk
Strictly, tunnelling. Fun.
Monday Sep 24, 2018 #
6 PM
S&C 40:00 [3]
slept:4.0
Hard work. Wanted to go out for an easy run but decided probably not the best
Sunday Sep 23, 2018 #
11 AM
Running - off road race (Yorkley Gallop) 41:11 [5] 8.95 km (4:36 / km) +245m 4:03 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn2
A little bit disappointed with this as was expecting to do better. Still not 100% from Friday and feeling it more today than yesterday. Then stuck with people at the start knowing they'd all gone off too quick (first 400 yards at 3:20/k pace... watch beeped 1k at 3:40).
From there on steadily ran out of steam and was relatively poor on the ascents - losing 2 places (nearly 3) on the first big climb, and not making any of the gains I'm used to - having still lost a lot of time on the descents (wet and slippery).
Managed to hold Chloe off and drop her once up the hill but the next people in front were well away and doubt I closed in at all.
Suppose I should be pleased that I ran this far better than I would have this time last year, and lots of people seemed to think I had a good run - but based on relative strengths I still think I should expect to be much closer to Harry and Cory on this sort of course.
https://www.strava.com/activities/1860420288
Will be an easier week next week regardless, whilst I decide if I'll do the Black Mountains race (I really don't want to!)
11th/88 https://www.webscorer.com/racedetails?raceid=15285...
VO2 max down to 58 and training is "unproductive" - I don't think it's allowed for hills...
From there on steadily ran out of steam and was relatively poor on the ascents - losing 2 places (nearly 3) on the first big climb, and not making any of the gains I'm used to - having still lost a lot of time on the descents (wet and slippery).
Managed to hold Chloe off and drop her once up the hill but the next people in front were well away and doubt I closed in at all.
Suppose I should be pleased that I ran this far better than I would have this time last year, and lots of people seemed to think I had a good run - but based on relative strengths I still think I should expect to be much closer to Harry and Cory on this sort of course.
https://www.strava.com/activities/1860420288
Will be an easier week next week regardless, whilst I decide if I'll do the Black Mountains race (I really don't want to!)
11th/88 https://www.webscorer.com/racedetails?raceid=15285...
VO2 max down to 58 and training is "unproductive" - I don't think it's allowed for hills...
Saturday Sep 22, 2018 #
9 AM
Running - off road race (FoD Parkrun) 19:58 [4] 5.0 km (4:00 / km) +30m 3:53 / km
slept:4.0 shoes: inov8 Mudclaw300 Blk/Gn2
Left home late and found out on the way that the road was shut at Raglan so had very little time to prepare and test how I felt. Opted to take it easier and see what easy pace is at the moment as conditions are still perfect for a quick time.
Started on right hand side and this proved to be a costly error as the dogs at the front started fighting, blocking the right, then the next set of dogs behind started off - so was brought pretty much to a stop. Meant I was in pretty horrendous traffic on the main striaght at what felt like walking pace.
Once got through it caught Dan and Cory and stuck with/behind them since they didn’t seem to be at full race pace. Things spread out a bit more after 3k - but think my pace was pretty consistent - my estimate of finish time were 19:55-20:00 at every km post.
Very happy with time for the effort put in. Also pleased that I felt ok on the run, having not been great last night or earlier in the morning. Good too that Ben failed to beat my time from last week in similar conditions.
First time wearing this pair of old style mudclaws in well over a year. Taken to them straight away with no problems - much nicer than the newer style pair I’ve been wearing through the summer!
Just hope that the rain started softening up the ground soon to make it more interesting!
VO2 max down to 59...
https://www.strava.com/activities/1857663693
Started on right hand side and this proved to be a costly error as the dogs at the front started fighting, blocking the right, then the next set of dogs behind started off - so was brought pretty much to a stop. Meant I was in pretty horrendous traffic on the main striaght at what felt like walking pace.
Once got through it caught Dan and Cory and stuck with/behind them since they didn’t seem to be at full race pace. Things spread out a bit more after 3k - but think my pace was pretty consistent - my estimate of finish time were 19:55-20:00 at every km post.
Very happy with time for the effort put in. Also pleased that I felt ok on the run, having not been great last night or earlier in the morning. Good too that Ben failed to beat my time from last week in similar conditions.
First time wearing this pair of old style mudclaws in well over a year. Taken to them straight away with no problems - much nicer than the newer style pair I’ve been wearing through the summer!
Just hope that the rain started softening up the ground soon to make it more interesting!
VO2 max down to 59...
https://www.strava.com/activities/1857663693
10 AM
Running - off road 19:16 [3] 3.4 km (5:40 / km) +15m 5:33 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Extended warm down but not much more as it started raining a lot.
https://www.strava.com/activities/1857664743
https://www.strava.com/activities/1857664743
Friday Sep 21, 2018 #
6 PM
Running 37:36 [3] 7.4 km (5:05 / km) +100m 4:46 / km
slept:5.0 weight:74.7kg shoes: Mizuno Wave Rider 22 Yellow
Recovery jog with one little bit of effort out on Risca Road. Was going pretty well with lots of bounce in legs but things took a turn for the worse at top of Chartists Drive with stomach cramps. Tried to carry on but had to keep stopping so soon had to give up and just walk back.
Did a few tests to see if I could restart and was able to from the Ridgeway onwards - in some discomfort to start with but less of a problem by the time I got home.
Not great. Means tomorrow's activity plans get reduced down to something I can drop out of easily.
Did a few tests to see if I could restart and was able to from the Ridgeway onwards - in some discomfort to start with but less of a problem by the time I got home.
Not great. Means tomorrow's activity plans get reduced down to something I can drop out of easily.
Thursday Sep 20, 2018 #
5 PM
Running 37:18 [4] 8.16 km (4:34 / km) +110m 4:17 / km
slept:6.0 weight:74.7kg shoes: Mizuno Wave Rider 22 Yellow
Easy run turned into a fartlek as legs feeling good and had some pretty poor segment placings I wanted to improve on (>50th of 200 or so). Rather windy!
Pretty slow to start with but got the pace up once started going downhill - but had 4 stops for cars turning across my path. But was quite lucky with traffic lights at Pye Corner to cross the main road quickly. Definitely tiring by Bassaleg roundabout - but extremely surprised to get the KOM (19s clear on 11:15 time). Might well be my first ever downhill KOM too...
Other "efforts" on the outward side of the bowl, straight across Tredegar Park, half of Cardiff Road and up the steep bit of Gaer Road (the one Marcus thinks is steep, because he hasn't been up Redbrook Road yet...). Seems I got a couple of near misses on other segments too - and my worst overall position on any I ran over today was 5th.
Did start peeing down from the bottom of Gaer Road (hence the sudden decision to put in effort - I was intending to just jog back...) but home well in advance of the "biblical rain" Mark has promised us ;-) [to be fair, it is raining A LOT now]
Pretty happy with this week's training. Good attempts at speedwork and got the motivation to train now that I'm seeing results (even if said results came about without the training...). Clearly on top form at the moment, on the flat at least - and a huge turnaround on around this time last month (and for the 8 weeks before that) when I could barely breath when just walking.
https://www.strava.com/activities/1854634833/overv...
VO2 max heading the right way, 60, tells me my 5k time should be 17:01. Don't think it's pessimism to think that's impossible - but I'm starting to believe 18:10-18:20 could happen on the right day.
Pretty slow to start with but got the pace up once started going downhill - but had 4 stops for cars turning across my path. But was quite lucky with traffic lights at Pye Corner to cross the main road quickly. Definitely tiring by Bassaleg roundabout - but extremely surprised to get the KOM (19s clear on 11:15 time). Might well be my first ever downhill KOM too...
Other "efforts" on the outward side of the bowl, straight across Tredegar Park, half of Cardiff Road and up the steep bit of Gaer Road (the one Marcus thinks is steep, because he hasn't been up Redbrook Road yet...). Seems I got a couple of near misses on other segments too - and my worst overall position on any I ran over today was 5th.
Did start peeing down from the bottom of Gaer Road (hence the sudden decision to put in effort - I was intending to just jog back...) but home well in advance of the "biblical rain" Mark has promised us ;-) [to be fair, it is raining A LOT now]
Pretty happy with this week's training. Good attempts at speedwork and got the motivation to train now that I'm seeing results (even if said results came about without the training...). Clearly on top form at the moment, on the flat at least - and a huge turnaround on around this time last month (and for the 8 weeks before that) when I could barely breath when just walking.
https://www.strava.com/activities/1854634833/overv...
VO2 max heading the right way, 60, tells me my 5k time should be 17:01. Don't think it's pessimism to think that's impossible - but I'm starting to believe 18:10-18:20 could happen on the right day.
Wednesday Sep 19, 2018 #
6 PM
Running 54:06 [5] 10.25 km (5:17 / km) +145m 4:56 / km
slept:6.0 shoes: Mizuno Wave Rider 22 Yellow
More intervals again - but less total time than Monday. 4x 800m-ish along Melfort Road. Mixtures of grade, and strength of headwind. Westbound was worse for both. 90s rest in between that wasn't nearly enough for recovery.
2:47, 2:37, 3:03, 2:43. Pushing the first 2 really hard got me the required KOMs (WB 17s clear, EB 10s clear), and knackered me so I couldn't fight the wind nearly so well for the last set.
Warm up was a bit short, but had a nice long warm down and got the legs going again well. So well, that with the traffic in my favour went for an extra effort past home to set some good times on some flat segments I don't really care about (and one I never knew of). The segment I was hoping to improve a time on is stupidly short and didn't actually register tonight!
Decent stretching after. Starting to get head into training for speed on my own.
https://www.strava.com/activities/1852579652/overv...
Tommi says he saw me this afternoon. I saw Jeremy Parr. Too many orienteers around (not that I'm sure I count myself as one at the moment...)
VO2 max back to 59.
2:47, 2:37, 3:03, 2:43. Pushing the first 2 really hard got me the required KOMs (WB 17s clear, EB 10s clear), and knackered me so I couldn't fight the wind nearly so well for the last set.
Warm up was a bit short, but had a nice long warm down and got the legs going again well. So well, that with the traffic in my favour went for an extra effort past home to set some good times on some flat segments I don't really care about (and one I never knew of). The segment I was hoping to improve a time on is stupidly short and didn't actually register tonight!
Decent stretching after. Starting to get head into training for speed on my own.
https://www.strava.com/activities/1852579652/overv...
Tommi says he saw me this afternoon. I saw Jeremy Parr. Too many orienteers around (not that I'm sure I count myself as one at the moment...)
VO2 max back to 59.
Tuesday Sep 18, 2018 #
6 PM
Running 28:44 [3] 5.57 km (5:10 / km) +115m 4:41 / km
slept:7.5 shoes: Mizuno Wave Rider 22 Yellow
Still tired.
Short easy run, but eyeing up regaining Redbrook Road today instead of doing reps on it tomorrow. It's much tougher than I remembered! (and it was tough before...). Must be one of the hardest running segments around here, particularly now I've just taken 14s(!) off the record... - as you have to hit the "wall" after 100 yards of flat sprint pace to stand any chance of doing well now.
Pretty wrecked so took some jog recovery to start feeling normalish. But the return home from Ridgeway was reasonably quick - definitely going faster than I was for these sorts of runs earlier in the year and last year.
https://www.strava.com/activities/1850309416
Now on 40 KOMs, which I think is a record for me. 1 more and onto page 3...
Short easy run, but eyeing up regaining Redbrook Road today instead of doing reps on it tomorrow. It's much tougher than I remembered! (and it was tough before...). Must be one of the hardest running segments around here, particularly now I've just taken 14s(!) off the record... - as you have to hit the "wall" after 100 yards of flat sprint pace to stand any chance of doing well now.
Pretty wrecked so took some jog recovery to start feeling normalish. But the return home from Ridgeway was reasonably quick - definitely going faster than I was for these sorts of runs earlier in the year and last year.
https://www.strava.com/activities/1850309416
Now on 40 KOMs, which I think is a record for me. 1 more and onto page 3...
Monday Sep 17, 2018 #
6 PM
Running intervals 35:35 [5] 7.12 km (5:00 / km) +85m 4:43 / km
slept:7.25 shoes: Mizuno Wave Rider 22 Yellow
Completely exhausted after yesterday. Couldn't stay up past 10 and then slept through to alarm just before 6. Not a good first day for "improved" commute which involves an extra 2.5 miles walking and 40 mins standing. All in all, an extra 1.5 hours to my day :-( Pretty frustrating day really - started a 4 minute job at work at 2.02pm, and finished at 3.43, having worked non-stop, such is the speed our computers open files, recalculate and save...
So, intervals to get rid of the frustration. Bit too tired for hills so short and flat(tish) 12x 1 min with 30s recovery. Consistent around 3:32-3:35 pace but a bit slower on the first uphills and faster on last downhills of each loop.
VO2 max back up to 58. Maybe linked to how it determines "anaerobic".
My try some hills on Wednesday.
https://www.strava.com/activities/1848301182
So, intervals to get rid of the frustration. Bit too tired for hills so short and flat(tish) 12x 1 min with 30s recovery. Consistent around 3:32-3:35 pace but a bit slower on the first uphills and faster on last downhills of each loop.
VO2 max back up to 58. Maybe linked to how it determines "anaerobic".
My try some hills on Wednesday.
https://www.strava.com/activities/1848301182
Sunday Sep 16, 2018 #
1 PM
Running - off road (Fan Brycheiniog) 2:20:05 [3] 16.77 km (8:21 / km) +810m 6:44 / km
slept:4.0 shoes: inov8 Mudclaw300 Dayglo/Blk
Long run with Ben from by Dan yr Ogof - following Joc's race route but going to the end after Fan Brycheiniog.
Weather was pretty foul and worsened so awful coming back (despite supposedly being sheltered by the cliffs - wind changed direction :-( ) and visibility low. Rocks were very slippery and streams full and fast flowing. Good test for the new tights - which seemed to be ok.
Watch tells me that my VO2 max has fallen by two back to 57, and that my recent training has been "unproductive" - I think it's confirmation that it's totally unreliable... Or maybe I'm just not putting any quality training or effort in at the moment?
https://www.strava.com/activities/1846078558/overv...
Weather was pretty foul and worsened so awful coming back (despite supposedly being sheltered by the cliffs - wind changed direction :-( ) and visibility low. Rocks were very slippery and streams full and fast flowing. Good test for the new tights - which seemed to be ok.
Watch tells me that my VO2 max has fallen by two back to 57, and that my recent training has been "unproductive" - I think it's confirmation that it's totally unreliable... Or maybe I'm just not putting any quality training or effort in at the moment?
https://www.strava.com/activities/1846078558/overv...
Saturday Sep 15, 2018 #
8 AM
Running - off road 6:00 [3] 0.69 km (8:42 / km) +10m 8:06 / km
slept:4.5 shoes: inov8 Mudclaw300 Dayglo/Blk
Bit of a warm up - arrived later than I wanted. Managed to twist my ankle a bit which wasn't good, but managed to stretch it a bit.
https://www.strava.com/activities/1842332471
https://www.strava.com/activities/1842332471
9 AM
Running - off road race (FoD Parkrun) 18:49 [5] 5.0 km (3:46 / km) +30m 3:39 / km
shoes: inov8 Mudclaw300 Dayglo/Blk
Originally was going to be Severn Bridge again - but Ben dropped out for Newent and I wasn't in the mood for a really hard run so back at the Forest. MDC guests in Lewis and Matt OK (plus brothers).
Started out hard - as warm up confirmed it was bone dry (pissed down all day yesterday in Bristol, clearly not here...) as decent possibility of a good time. Through the first k in around 3:30 (usually 4:00 for a quick one) so knew it was just a case of holding on sub-4 for a PB. Achieved.
Confirms the previous parkrun wasn't a blip - and also my thoughts that I should be able to knock 15-20s off my time on the bridge on a good day. I think there's scope for going faster in the Forest, but not so much to gain for me with it being rough. Regardless - likely to be very limited opportunity to get fast runs in before it softens for the winter.
https://www.strava.com/activities/1842335918
Note - official time 18:51 as, for whatever reason, none of the people at the front wanted to start when klaxon went off - and it took 2s for them to accept the starters' instructions to go... I couldn't start on the front due to tourists hogging it.
Started out hard - as warm up confirmed it was bone dry (pissed down all day yesterday in Bristol, clearly not here...) as decent possibility of a good time. Through the first k in around 3:30 (usually 4:00 for a quick one) so knew it was just a case of holding on sub-4 for a PB. Achieved.
Confirms the previous parkrun wasn't a blip - and also my thoughts that I should be able to knock 15-20s off my time on the bridge on a good day. I think there's scope for going faster in the Forest, but not so much to gain for me with it being rough. Regardless - likely to be very limited opportunity to get fast runs in before it softens for the winter.
https://www.strava.com/activities/1842335918
Note - official time 18:51 as, for whatever reason, none of the people at the front wanted to start when klaxon went off - and it took 2s for them to accept the starters' instructions to go... I couldn't start on the front due to tourists hogging it.
11 AM
Running - off road 33:25 [3] 6.03 km (5:33 / km) +90m 5:09 / km
shoes: Mizuno Wave Rider 22 Yellow
Post Parkrun snake trip. Just 1 adder - unusually a female. 2 lizards and a small toad.
Followed that with a run around Mallards lake and back. Bit off effort back up from cycle path to the road as there's a segment in there I've never run before as I normally turn off into New Fancy half way up.
https://www.strava.com/activities/1842561439
Followed that with a run around Mallards lake and back. Bit off effort back up from cycle path to the road as there's a segment in there I've never run before as I normally turn off into New Fancy half way up.
https://www.strava.com/activities/1842561439
Friday Sep 14, 2018 #
7 PM
Bouldering 35:00 [3]
slept:5.0
First time in a while. Not going well and lacking confidence - to be expected. Should try and do more of this over the winter as good for stretching and core.
Hands hurting a lot! Skin got quite soft
Hands hurting a lot! Skin got quite soft
8 PM
S&C 1:00 [3]
Three or four pull ups at Marcus’s - better than I think I’ve done before but hard work. Something else I need to do more of!
Thursday Sep 13, 2018 #
5 PM
Running 47:02 [3] 10.51 km (4:29 / km) +145m 4:11 / km
slept:4.5 weight:74.5kg shoes: Mizuno Wave Rider 22 Yellow
Another road run, aiming to do slightly more effort for slightly more speed - and keep it up for 10k. Went for the canal as mostly flat/downhill.
Overall a success. VO2 Max now "59" again - 24 hrs ago was 57 and watch was telling me I was "Detraining"...
https://www.strava.com/activities/1839295178
Overall a success. VO2 Max now "59" again - 24 hrs ago was 57 and watch was telling me I was "Detraining"...
https://www.strava.com/activities/1839295178
Wednesday Sep 12, 2018 #
5 PM
S&C 30:00 [3]
6 PM
Running 50:19 [3] 10.11 km (4:59 / km) +95m 4:45 / km
slept:4.5 weight:74.3kg shoes: Mizuno Wave Rider 22 Yellow
Watch is telling me I'm losing fitness - much of that, I think, being due to it considering pace and heart rate alone with no allowance for elevation gain, or relevant to the weekend, depth of tussock.
To trick it back need to do mostly flat road running at a pace that doesn't make heart rate go to high - so ran the Riverfront Parkrun course at 4:55/k pace and took it steady back up the hill to go home.
Brought it's derived VO2 Max back up to 58 (it was 59 for the night after the AXA 5...) - not that I should care much as it's calculation is bollocks.
https://www.strava.com/activities/1837260055
To trick it back need to do mostly flat road running at a pace that doesn't make heart rate go to high - so ran the Riverfront Parkrun course at 4:55/k pace and took it steady back up the hill to go home.
Brought it's derived VO2 Max back up to 58 (it was 59 for the night after the AXA 5...) - not that I should care much as it's calculation is bollocks.
https://www.strava.com/activities/1837260055
Tuesday Sep 11, 2018 #
5 PM
Running 27:28 [3] 5.04 km (5:27 / km) +30m 5:18 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Yellow
Current thought is that bruising isn't to do with achilles, could be a reaction to a bite from something. But not going to do anything stupid with it yet - and if anything was going to turn a niggle into an injury it'd be a 1 mile race on the track.
Went up anyway so there were a few people to talk to (including the Wards) - and did a pre run across Covernham and then doing a few streets in Mile End. A bit further than I thought - and by the time I came back it was getting a bit dark in the woods.
https://www.strava.com/activities/1834885327
Went up anyway so there were a few people to talk to (including the Wards) - and did a pre run across Covernham and then doing a few streets in Mile End. A bit further than I thought - and by the time I came back it was getting a bit dark in the woods.
https://www.strava.com/activities/1834885327
7 PM
Running - off road 35:28 [3] 5.15 km (6:53 / km) +30m 6:42 / km
shoes: Mizuno Wave Rider 22 Yellow
Post race loop of Covernham with Ben. Very easy pace - and a good test that the torch still works after many months not being used. Was charging battery in the car on the way and it lasted fine.
Did the Parkrun in reverse as it feels very different. Only got lost the once... Found a boar by the sawmills.
https://www.strava.com/activities/1835187257
Did the Parkrun in reverse as it feels very different. Only got lost the once... Found a boar by the sawmills.
https://www.strava.com/activities/1835187257
Monday Sep 10, 2018 #
Note
(sick) (rest day)
Would like to have gone out this evening but the weekend's tussocks haven't done my ankle much good. Some bruising on heel so tomorrow’s race will be off. Been a miserable day anyway so really don’t want an injury taking me out as well :-(
Sunday Sep 9, 2018 #
Event: NGOC League 7
11 AM
Orienteering (SHI Relay) 56:33 [3] 6.54 km (8:39 / km) +270m 7:10 / km
slept:0.0 shoes: inov8 Mudclaw300 Dayglo/Blk
Relay leg 2 for the B team.
Map was larger scale today but never noticed until afterwards - things still took a long time to come up! Course kept to the interesting bits from yesterday and went around the reservoir.
Generally being safe and cautious so that I didn't balls up badly - but this was quite hard when I'm still putting 90-95% of my attention into not buggering my ankle rather than navigation. So, pretty slow.
Quite a few places where I lost contact with the map. For 8, didn't know where I was and decided the wet pit to SE would be easier to find to relocate. Fortunately I was very near and it had a control on it. 9 didn't think I was going the right way as things stopped matching, but then saw control in front of me.
Pretty tired for spectator run through hill but kept going. Being very careful for 20 as looked vague on map and was vague on ground. Thought I'd ballsed it when ended up in some rocky area that didn't fit - but went over to rocks and found hole with control. Small miss on 23 - was in right depression but not seeing it - meant I got lapped just before the finish.
Big thanks to Clare for being a brilliant and well organised team captain! Men's team however a little less organised as between all had fogotten to bring for the weekend: 2x towels, 2x pillows, 1x tent poles, 1x dry pair of boxers...
Think I enjoyed it. Quite a fun area for navigation.
https://www.strava.com/activities/1829709752
Map was larger scale today but never noticed until afterwards - things still took a long time to come up! Course kept to the interesting bits from yesterday and went around the reservoir.
Generally being safe and cautious so that I didn't balls up badly - but this was quite hard when I'm still putting 90-95% of my attention into not buggering my ankle rather than navigation. So, pretty slow.
Quite a few places where I lost contact with the map. For 8, didn't know where I was and decided the wet pit to SE would be easier to find to relocate. Fortunately I was very near and it had a control on it. 9 didn't think I was going the right way as things stopped matching, but then saw control in front of me.
Pretty tired for spectator run through hill but kept going. Being very careful for 20 as looked vague on map and was vague on ground. Thought I'd ballsed it when ended up in some rocky area that didn't fit - but went over to rocks and found hole with control. Small miss on 23 - was in right depression but not seeing it - meant I got lapped just before the finish.
Big thanks to Clare for being a brilliant and well organised team captain! Men's team however a little less organised as between all had fogotten to bring for the weekend: 2x towels, 2x pillows, 1x tent poles, 1x dry pair of boxers...
Think I enjoyed it. Quite a fun area for navigation.
https://www.strava.com/activities/1829709752
Saturday Sep 8, 2018 #
10 AM
Orienteering race (SHI Hurstwood) 2:21:34 [3] 15.98 km (8:52 / km) +495m 7:40 / km
slept:2.0 (sick) shoes: inov8 Mudclaw300 Dayglo/Blk
Very very rough terrain and ankles were struggling throughout. Much of the time walking because could not run. Took a while to get into map so misses on first few.
Terrain actually quite interesting but poor performance due to terrain.
3rd best Welsh and 4th last - so some improvement on last year.
Pretty sodden. Rain came down hard at times.
https://www.strava.com/activities/1827273549
Terrain actually quite interesting but poor performance due to terrain.
3rd best Welsh and 4th last - so some improvement on last year.
Pretty sodden. Rain came down hard at times.
https://www.strava.com/activities/1827273549
Friday Sep 7, 2018 #
Note
(rest day)
6 hr drive up to Burnley. Traffic pretty bad :-(
Thursday Sep 6, 2018 #
6 PM
Running 37:15 [3] 6.43 km (5:48 / km) +120m 5:18 / km
slept:5.0 (sick) shoes: Mizuno Wave Rider 22 Yellow
Easy jog from home - finding some more roads I've never been down.
GPS plot was disappointingly bad - with the shape being completely wrong in some places. It's never been that bad before so hope it's just a blip.
https://www.strava.com/activities/1823713496
GPS plot was disappointingly bad - with the shape being completely wrong in some places. It's never been that bad before so hope it's just a blip.
https://www.strava.com/activities/1823713496
Wednesday Sep 5, 2018 #
6 PM
Running 33:19 [3] 5.35 km (6:14 / km) +145m 5:29 / km
slept:5.5 (sick) shoes: Mizuno Wave Rider 22 Yellow
Fairly easy recovery over to the top of Barrack Hill. Legs not really wanting to do much. More climb than I expected, but found a road that would be quite interesting (but not easy) to map.
https://www.strava.com/activities/1821643565
https://www.strava.com/activities/1821643565
Tuesday Sep 4, 2018 #
6 PM
Running (AXA5) 35:21 [5] 8.86 km (3:59 / km) +85m 3:48 / km
slept:5.0 (sick) shoes: Mizuno Wave Rider 22 Yellow
Wanted to beat 37, knew that on a good day would beat 36, and on a very good day, 35... Prep involved eating three large slices of cheesecake so wasn't expecting to be fantastic.
Lots of people there appearing to take it very seriously, so I took the Joe Gidley approach of dressing and giving the impression that I was not a good or committed runner at all to lead them into false expectations. I beat most of them.
Very bad with slower runners boxing me in for the first mile - and I was going quicker than I wanted. No idea why as they soon tailed off on the bottom. Needed some risky overtakes in the side, with concrete lumps and sawn off sign posts to jump over. Lost quite a lot of these places at the turn by Cribbs, as I, and everyone in front, carried on to the corner where the marshal was standing. Everyone behind took the race route which cut the corner. I lost about 15 places and estimate I lost around 15s too - plus whatever extra time it took to get past a load of people again.
Cleared up along the bottom, but as I had to push the descent was just trying to hold on. Hit 5k at 19:28 which was ok. Slowed a lot and struggled up the climb out from Hallen - but also quite a bit faster than I'd done before. Last overtake was on the bridge just before the finish and did well to keep going. First from Aviva - but the team was quite weak.
16th/152. Pretty happy with that for a road race, and maintained a good pace for the most part. Looks like my main aim of the season - to get better at racing (specifically for XC) is going well without much attention from me. Just need to make sure the secondary aim - mountain fitness and endurance for the OMM - doesn't fall back much.
https://www.strava.com/activities/1819440281
Lots of people there appearing to take it very seriously, so I took the Joe Gidley approach of dressing and giving the impression that I was not a good or committed runner at all to lead them into false expectations. I beat most of them.
Very bad with slower runners boxing me in for the first mile - and I was going quicker than I wanted. No idea why as they soon tailed off on the bottom. Needed some risky overtakes in the side, with concrete lumps and sawn off sign posts to jump over. Lost quite a lot of these places at the turn by Cribbs, as I, and everyone in front, carried on to the corner where the marshal was standing. Everyone behind took the race route which cut the corner. I lost about 15 places and estimate I lost around 15s too - plus whatever extra time it took to get past a load of people again.
Cleared up along the bottom, but as I had to push the descent was just trying to hold on. Hit 5k at 19:28 which was ok. Slowed a lot and struggled up the climb out from Hallen - but also quite a bit faster than I'd done before. Last overtake was on the bridge just before the finish and did well to keep going. First from Aviva - but the team was quite weak.
16th/152. Pretty happy with that for a road race, and maintained a good pace for the most part. Looks like my main aim of the season - to get better at racing (specifically for XC) is going well without much attention from me. Just need to make sure the secondary aim - mountain fitness and endurance for the OMM - doesn't fall back much.
https://www.strava.com/activities/1819440281
7 PM
Running warm up/down 5:14 [3] 0.77 km (6:48 / km) +5m 6:35 / km
shoes: Mizuno Wave Rider 22 Yellow
Short lap of the field with Phil and Chris.
Monday Sep 3, 2018 #
5 PM
Running 30:30 [3] 5.38 km (5:40 / km) +115m 5:07 / km
slept:6.0 (sick) shoes: Mizuno Wave Rider 22 Yellow
Thanks to being so good at interpreting GDPR on a "difficult" case, work gave me another £25 Amazon voucher (on top of previous rewards for training everyone) - so it meant the now available Mizuno shoes came down into price range.
Fairly easy 5k jog in the drizzle to see how I got on with them - think I prefer them to the Asics, didn't feel ridiculously big, but may take a bit longer to get used to the new ones. Very bright yellow so need a bit of mud to soften the colour.
Went to the other side of the Ridgeway in Allt yr yn and found a nice cut through I didn't know about.
https://www.strava.com/activities/1816854658
Fairly easy 5k jog in the drizzle to see how I got on with them - think I prefer them to the Asics, didn't feel ridiculously big, but may take a bit longer to get used to the new ones. Very bright yellow so need a bit of mud to soften the colour.
Went to the other side of the Ridgeway in Allt yr yn and found a nice cut through I didn't know about.
https://www.strava.com/activities/1816854658
Sunday Sep 2, 2018 #
1 PM
Running - off road (Doward) 1:14:12 [3] 11.03 km (6:44 / km) +460m 5:34 / km
slept:6.0 weight:74.3kg (sick) shoes: Asics Gel-Cumulus 19
Been a very up and down couple of days. Having 1 day where there's nothing to do is bad enough but two consecutive days...
As often the case, nobody available or willing to go out and do something at a suitable time and my motivation significantly lacking. Forced myself back out to the Doward as I wanted some elevation after a fairly flat week. Put in some effort on two long hills and managed to keep going (except when uncontrolled dog ran at me). One of the descents was a bit dodgy in trainers, and, after the river, cut up the steep way between crags on Highmeadow. Terrain pace was very slow - not sure how much was tiredness from steep climb, or the heavy shoes.
Fairly low mileage week but some good training in there.
https://www.strava.com/activities/1814321750
As often the case, nobody available or willing to go out and do something at a suitable time and my motivation significantly lacking. Forced myself back out to the Doward as I wanted some elevation after a fairly flat week. Put in some effort on two long hills and managed to keep going (except when uncontrolled dog ran at me). One of the descents was a bit dodgy in trainers, and, after the river, cut up the steep way between crags on Highmeadow. Terrain pace was very slow - not sure how much was tiredness from steep climb, or the heavy shoes.
Fairly low mileage week but some good training in there.
https://www.strava.com/activities/1814321750
Saturday Sep 1, 2018 #
8 AM
Running warm up/down 13:06 [3] 2.0 km (6:33 / km) +40m 5:57 / km
(sick) shoes: Asics Gel-Cumulus 19
9 AM
Running race (Severn Bridge Parkrun) 18:35 [5] 5.0 km (3:43 / km) +30m 3:37 / km
slept:6.0 (sick) shoes: Asics Gel-Cumulus 19
10 AM
Running warm up/down 2:51 [3] 0.47 km (6:04 / km) +15m 5:14 / km
(sick) shoes: Asics Gel-Cumulus 19
Quite short due to bad blister on outside edge of left foot.